Breathing exercises,physical activity and vitamin D help your respiratory system.If that doesn’t work,you can indulge your inner musician
呼吸練習(xí)，身體活動和維生素D有助于呼吸系統(tǒng)。如果這不起作用，你可以放縱你內(nèi)心的音樂家
七種提高肺活量的方法生活和風(fēng)格
Stop smoking
停止吸煙
You knew it was coming.Smoking damages the lungs,causing all sorts of problems,from lung cancer to respiratory disease.And it definitely affects your lung capacity.We have all seen the comparisons between healthy lungs and smokers’lungs–according to the NHS,your lung capacity will have improved by at least 10%nine months after you quit smoking.
你知道它即將到來。吸煙會損害肺部，導(dǎo)致各種問題，從肺癌到呼吸系統(tǒng)疾病。它肯定會影響你的肺活量。我們都看到了健康的肺部和吸煙者的肺部之間的比較-根據(jù)NHS，您戒煙九個月后肺活量將提高至少10%。
Do breathing exercises
做呼吸練習(xí)
Take a deep breath.No,really,it is that simple.There are a number of breathing exercises you can do that help keep your lungs healthy.One involves standing up with your back arched,breathing in and holding your breath for 10 seconds before exhaling–which can easily be done while watching the telly.
深吸一口氣。不，真的，就這么簡單。您可以做一些有助于保持肺部健康的呼吸練習(xí)。一種方法是站立，背部呈弓形，呼氣，呼氣前呼吸10秒鐘-這可以在觀看電視時輕松完成。
Consume enough vitamin D
消耗足夠的維生素D.
A study released this year found that higher vitamin D levels were associated with better lung function.In the summer,depending on where you live,most people can get enough vitamin D from the sunshine.As the winter months approach and the sun disappears,it may be worth investing in vitamin D supplements.Vitamin D can also be found in foods such as oily fish,egg yolks and red meat.
今年發(fā)布的一項研究發(fā)現(xiàn)，維生素D水平升高與肺功能改善有關(guān)。在夏天，根據(jù)你住的地方，大多數(shù)人可以從陽光中獲得足夠的維生素D.隨著冬季的臨近和太陽的消失，投資維生素D補充劑可能值得。維生素D也可以在油性魚，蛋黃和紅肉等食物中找到。
Indulge your inner musician
放縱你內(nèi)心的音樂家
If you are one of the many people who enjoy singing in the shower then you may be in luck,because singing can,apparently,aid lung capacity.According to the British Lung Foundation,it’s particularly helpful for patients with respiratory diseases.People with lung conditions told the foundation that controlling their breathing through singing helped manage their conditions.It is an area that is still being investigated.A study of 20 Indonesian students,published in 2015,found that the average lung capacity of choir singers was higher than that of non-singers.
如果你是許多喜歡在淋浴中唱歌的人之一，那么你可能會很幸運，因為唱歌顯然可以幫助肺活量。根據(jù)英國肺臟基金會的說法，它對患有呼吸系統(tǒng)疾病的患者特別有幫助。有肺病的人告訴基金會，通過唱歌控制呼吸有助于控制他們的病情。這是一個仍在調(diào)查的地區(qū)。2015年發(fā)表的一項對20名印度尼西亞學(xué)生的研究發(fā)現(xiàn)，合唱歌手的平均肺活量高于非歌手。
Get active
活躍起來
One reason people want to increase their lung capacity is improve their sports performance.Helpfully,exercising regularly is one of the ways you can do that.As you should have learned in biology class,your lungs bring oxygen into the body and expel carbon dioxide–when you exercise,this process happens more quicker and makes your lungs stronger and more efficient over time.
人們想要增加肺活量的一個原因是改善他們的運動表現(xiàn)。有幫助的是，定期鍛煉是你能做到這一點的方法之一。正如您應(yīng)該在生物課上學(xué)到的，您的肺部會將氧氣帶入體內(nèi)并排出二氧化碳-當(dāng)您運動時，這個過程會更快地發(fā)生，并且隨著時間的推移使您的肺部更強壯，更有效。
Sort out your posture
整理你的姿勢
Studies have shown that slumped sitting decreases lung capacity,because the position squeezes your lungs,making them smaller.So,for a very quick fix,sit up straight to get the best lung capacity you can.A good posture can help with back pain,too.
研究表明，坐姿下降會降低肺活量，因為這種位置擠壓你的肺部，使它們變小。因此，為了快速解決問題，請坐直以獲得最佳的肺活量。良好的姿勢也有助于背部疼痛。
Improve the air quality in your home
改善家中的空氣質(zhì)量
If you live in a city,air pollution is unavoidable.Even short-term air pollution can affect your lungs.But there are steps you can take to improve the air quality at home.Keeping it clean will help get rid of dust,while keeping house plants could help keep the air fresh,depending on the species.On days when pollution levels are low,be sure to open the windows.
如果你住在一個城市，空氣污染是不可避免的。即使是短期的空氣污染也會影響你的肺部。但是，您可以采取措施改善家中的空氣質(zhì)量。保持清潔將有助于除去灰塵，同時保持室內(nèi)植物可以幫助保持空氣新鮮，這取決于物種。在污染程度低的日子，一定要打開窗戶。
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