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Eating This Snack Every Day Can Lower Your Risk Of Developing This Super-Common Lung Condition

An estimated 16 million adults in the U.S. have chronic obstructive pulmonary disease (COPD), a lung disease characterized by limited lung airflow. Its symptoms include shortness of breath, wheezing, a cough that won't go away and frequent chest infections.

The best way to avoid getting COPD is by not smoking, but diet can also play a role. While many know that what we eat impacts the heart (for better or for worse), the same is true for the lungs. In fact, there's one snack in particular that's so beneficial for lung health that eating it every day could lower your risk of COPD.

Related: Research Shows Lung Health May Be the Number One Indicator of Living a Long, Healthy Life—Here's How To Improve Yours 

What Is the Connection Between Diet and Lung Health?

"What we eat influences our overall health and the entirety of our health, including the health of our lungs," says Dr. Timothy Craig Allen, MD, JD, FCAP, a pulmonologist, Chair of Pathology and Chief of the Pathology Service Line at Corewell Health East in Jackson, Mississippi. Dr. Allen explains that there is a direct connection between the gut and the lungs, called the gut-lung axis. "The gut-lung axis is a bidirectional exchange between the gut and the lungs. An imbalance in the gut's microbial community has been implicated in lung diseases such as asthma, cystic fibrosis and allergy-related lung diseases," he says.

If you want to eat with lung health in mind, Dr. Allen recommends following the Mediterranean diet, which is high in fruits, vegetables, plant-based protein and fish. "Mediterranean diets preserve lung function whereas Western diets associated with processed foods, red meat and sugared soda drinks are associated with increased risk of developing COPD," says Dr. Gerard Silvestri, MD, MS, a professor of medicine and a lung cancer pulmonologist at the Medical University of South Carolina.

Related: The Best Foods for Healthy Lungs—And the Ones You Should Avoid

There are a few reasons why following the Mediterranean diet can be beneficial for lung health. Dr. Allen says that one reason is that it champions foods high in antioxidants (like fruits, vegetables, nuts, beans and legumes), and a diet high in antioxidants lowers the risk of respiratory diseases, including COPD. "Antioxidant vitamins such as vitamins A, C and E are also considered beneficial to lung health, and some may offer a protective effect against lung diseases," he explains.

Dr. Allen says that the Mediterranean diet is also high in fiber, which also benefits lung health. This is because a high-fiber diet can help lower the risk of obesity, and obesity can negatively impact lung health. "Maintaining a generally healthy diet and weight will help keep breathing strong. If we become overweight, obesity in our abdomen can push up on our diaphragm, making it more difficult to take deep breaths. Additional weight also means that our muscles work harder to move, and therefore consume more oxygen. For people with lung disease, this can cause significant additional fatigue," explains Dr. Russell Buhr, MD, PhD, a pulmonary and critical care physician at UCLA Health.

Related: 13 Signs Your Lungs May Not Be Healthy

What Is the Best Snack for Lowering the Risk of COPD?

If you want to take one step toward lowering your risk for COPD—besides not smoking—a great place to start is by having a daily snack that supports lung health. What should it be? Scientific research shows that regularly snacking on blueberries can keep lungs strong as we age, helping to protect against respiratory diseases like COPD.

The reason why eating blueberries supports lung health is because they contain a flavonoid called anthocyanin, a type of antioxidant that's especially powerful in lowering inflammation. Blueberries have both of the nutrients that Dr. Allen says are so important for lung health: antioxidants and fiber.

Dr. Silvestri says that anyone who currently has COPD or wants to lower their risk of it can benefit from having a diet rich in antioxidants, which can include snacking on blueberries. But if you aren't a blueberry fan, he says that there are plenty of other foods high in antioxidants you can incorporate into your diet, including vegetables and nuts.

While snacking on blueberries every day can benefit lung health, all three doctors say that what's most important is maintaining a healthy diet overall, with foods high in nutrient-density. Additionally, Dr. Silvestri says that if you currently have COPD, the way you eat matters too. "The American Lung Association recommends these specific dietary tips for patients with COPD: resting before a meal, slowly eating with smaller bites of food, sitting upright while eating, having more substantial meals in the morning, avoiding foods and liquids that cause gas or stomach distension that can restrict diaphragm making breathing more difficult and considering a nutritional supplement at nighttime to avoid feeling full during the day," he explains.

Incorporating a snack into your day that can help lower your risk of COPD is a great first step in supporting your lungs through what you eat. Build on this healthy habit by thinking about what you can eat for breakfast to support your lungs, then moving on to incorporating Mediterranean diet-friendly lunches and dinners into your routine. Over time, these steps will make a big difference!

Next up, learn about the most commonly missed early sign of COPD.

Sources

Dr. Timothy Craig Allen, MD, JD, FCAP,a pulmonologist, Chair of Pathology and Chief of the Pathology Service Line at Corewell Health East in Jackson, Mississippi

Dr. Gerard Silvestri, MD, MS, professor of medicine and a lung cancer pulmonologist at the Medical University of South Carolina

Dr. Russell Buhr, MD, PhD, pulmonary and critical care physician at UCLA Health

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Lung Cancer With COPD Leads To Poor Sleep, Quality Of Life

Poor sleep quality among those with lung cancer and COPD emphasize the need to develop effective assessment strategies.

asian woman sleep well: © ryanking999 - stock.Adobe.Com

Black patients with lung cancer and chronic obstructive pulmonary disease (COPD) demonstrated poorer sleep quality compared with those without COPD, highlighting the need for effective assessment strategies, according to findings presented at the 49th Oncology Nursing Society Congress.

"Our assessment study provides new evidence that sleep is an important clinical problem among this minority population and between these diagnostic groups," Amanda R. Myhren-Bennett, M.S.N., RN, University of South Carolina, said during the presentation. "And this provides support for the need to develop effective assessment strategies to understand and improve sleep and develop management strategies to improve symptom outcomes."

According to the questionnaires, the mean global sleep score among those with COPD, vs no COPD, was 11.4 (95% CI, 8.7-14.0) vs 8.1 (95% CI, 4.9-11.4; P = .08). Further, from the sleep diaries submitted, mean wake after sleep onset was 24.3 (95% CI, -14.0 to 62.6) vs 2.3 (95% CI, 24.6-184.3), respectively (P = .02). No other differences quantitative variables were significantly significant.

"Lung cancer is still a leading cause of death among those diagnosed with COPD," Myhren-Bennett explained, adding that COPD affects anywhere from 40% to 70% of lung cancer survivors. "These respiratory comorbidities, including COPD, are the fourth leading cause of death, and they will frequently worsen lung cancer progresses due to their high morbidity and mortality."

In addition to challenges with comorbidities, like COPD, additional burdens and symptoms such as sleep disturbances can make it difficult to recommend 1 assessment tool for patients.

"So among survivors with lung cancer, the relationship between sleep disturbances and COPD is not well established or understood at this time." Myhren-Bennett said. "However, we do know that early symptom management can improve quality of life among the survivors. So it is possible that these symptoms of poor sleep quality, quantity, and sleep disturbances experienced by the survivors of early stage lung cancer can be managed, and modifying them could improve the quality of life."

Therefore, investigators aimed to measure and assess sleep quality and quantity among 16 African American lung cancer survivors, an underrepresented patient population, with or without COPD.

Inclusion criteria included African-American survivors aged 21 years or older with stage I to III lung cancer, completed treatment in the last 10 years, and ability to read/write English. Patients were excluded if they had a second primary cancer or a secondary active cancer diagnosis/treatment.

Investigators conducted home-based assessments where they received written consent, study-specific questionnaires and equipment, and diary overview and explanation, while participants wore a waist accelerometer for 7 days, kept a 7-day sleep diary, and 7-day actigraphy diary during the first meeting. In the second meeting, equipment was collected, an exit interview was performed, and compensation was given.

"We looked at their perception of their symptoms, their response to their symptoms, and also their self-evaluation of their symptoms," Myhren-Bennett said. "We collected objective data of accelerometer or actigraphy data, and our subjective data included study-specific questionnaires, a sleep diary, and also semi-structured interviews to elucidate the perceived symptom experiences, sleep hygiene, sleep quality, and quality goals."

Mean age was 68.9 years, and average time since diagnosis was 6.5 years. Eleven patients were female, and the majority (56.3%) had stage I disease. Overall, patients had an average of 4.3 comorbidities, including COPD (50%), lung disease (43.8%), heart disease (31.3%), high blood pressure (62.5%), cancer (43.8%), and arthritis (62.5%).

"Our assessment study provides new evidence that sleep is an important clinical problem among this population," Myhren-Bennett concluded. "And this provides support for effective assessment strategies to better understand and hopefully improve their sleep, and having a better understanding of the relationship between lung cancer, COPD, and sleep may lead to improved management of these burdens and symptoms, which could lead to improved quality of life for this group."

Reference

Myhren-Bennett AR, Kane McDonnell K, Davis J, Wirth MD, Fouladbakhsh J. Sleep Quality and Quantity Assessment Among African American Survivors of Lung Cancer With and Without Chronic Obstructive Pulmonary Disease (COPD). Presented at: 49th Oncology Nursing Society Congress; April 24-28, 2024; Washington D.C.

Why You Should Consider Pulmonary Rehab

Pulmonary rehab is the best kept secret of pulmonary medicine. Or at least that is what Connie Paladenech, the Manager at Atrium Health Wake Forest Baptist Cardiac and Pulmonary Rehabilitation Center and a member of the Board of Directors at the American Association of Cardiovascular and Pulmonary Rehabilitation (AACVPR) believes. That is because, though it is known to improve the lives of people living with a chronic lung disease like chronic obstructive pulmonary disease (COPD), only about 3% of eligible patients are using this great program. Connie answered some of our questions about pulmonary rehab and shared her insight into why you or your loved one may want to consider a pulmonary rehabilitation program.

Q: What exactly is pulmonary rehab?

A: Pulmonary rehab is a proven component of medical care for people with long-term lung diseases, such as COPD or pulmonary fibrosis. We know that pulmonary rehab provides improvement in breathing-related symptoms, increases your ability to exercise and improves your overall quality of life. It achieves these goals without medications or requiring the patient to undergo surgeries.

We can't regrow lung tissue without a lung transplant, so some of the breathing tests may not show large measurable changes, but anyone who has worked in the field as long as I have knows the tremendous improvements our patients experience. This is because pulmonary rehab is a comprehensive program that involves many different experts like respiratory therapists, physical therapists, and doctors working together to help you manage a lifelong lung disease. Meaning it also treats the many comorbidities like anxiety or depression that patients experience when they have a chronic lung disease.

Q: How does someone get started with pulmonary rehab? 

A: The first step is for a patient to talk to their healthcare provider to see if pulmonary rehab is a right fit for their treatment plan. Pulmonary rehab is a medically supervised program, so for patient safety and insurance purposes, a physician's prescription is needed. Once physician approval is received, the journey begins with a thorough assessment either one-on-one or in a group setting. Then the staff and the patient will work together to develop an individually structured plan, which is designed to improve both patients' physical and psychological condition.

There are several therapies that might be included such as exercise training, education to help with more successful self-management and behavior changes. This may include education on medication, breathing and inhaler techniques, energy conservation techniques, self-management skills and even dealing with stress. Another important part of a pulmonary rehab program is socialization and being around other people living with a lung disease.

Besides exercise training, pulmonary rehab also focuses on improving emotional health. In fact, stress is a big problem, so we spend a lot of time helping patients recognize triggers and learn relaxation and coping techniques. Nutrition is another important aspect as many patients are either under or overweight, so we need to help give them the tools necessary to get the adequate nutrition they need to enable them to have the energy to do their daily activities.  

In the over 50 years I have been involved with pulmonary rehab, there have been incredible changes. Treatments are now really tailored to the individual. So, patients will want to determine what specific improvements could make their day-to-day lives easier. For instance, maybe they want to be less short of breath while performing a specific activity like climbing the stairs. Or maybe they just want to have more energy throughout the day. By monitoring oxygen levels during rehab, we are able to make sure they are getting the right amount of oxygen, and if they require supplemental oxygen, we assess whether or not they have the right device or dosage and help correct any discrepancies.

And though the programs have a specific length, we focus on creating lifelong management plans that can help patients continue to live their best lives well after graduating from their program.

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