March 17, 2024, 10:43 AM IST / Lalit Kapoor in FIVE PILLARS OF HEALTH: A Blueprint for Wellbeing, Health, India, Lifestyle, TOI

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The gastrointestinal tract provides vital nutrients that necessitate oxygen for metabolism and energy production. The respiratory system is essential for supplying fresh oxygen and expelling carbon dioxide. When air is inhaled, it passes through the trachea into the lungs, branching into bronchioles and eventually reaching alveoli, which number over 600 million in the human lung and boast a combined surface area akin to a tennis court.

Alveoli are surrounded by blood capillaries carrying carbon dioxide-rich blood, facilitating oxygen-carbon dioxide exchange via diffusion across the alveolar membrane and capillary walls. However, with time, accumulation of dust and pollutants on alveolar linings, as well as plaque development in capillary walls due to inflammatory foods, diminishes gas exchange surface area, leading to breathing difficulties such as Chronic Obstructive Pulmonary Disease (COPD). Both alveoli and capillary walls face obstruction, with COPD symptoms including shortness of breath and chronic cough.

The reduction in gas exchange surface area exacerbates breathing issues, particularly as age advances. Historical exposure to pollutants like dust and coal particles prompted individuals to seek cleaner air in sanatoriums as they aged. Furthermore, breathing capacity plays a crucial role, with only a fraction of the lung's 6-liter air capacity utilized during normal breathing. This capacity varies among individuals and can be augmented through physical activity, which aids in reviving collapsed alveoli and improving conditions like COPD.

Nitric oxide, released from nitrate-rich foods such as green leafy vegetables and beetroots, aids in clearing atherosclerotic damage in blood vessels, enhancing gas exchange. Pranayama breathing exercises like Bhastrika and Kapalbhati can also alleviate respiratory obstructions, offering relief to those with respiratory conditions. In summary, a comprehensive approach involving lifestyle modifications and dietary interventions can mitigate respiratory issues like COPD, thereby improving overall respiratory health and quality of life.