[장서 산책] Kai-Michael Vehe, ‘To live young and long, protect your lungs’

Respirator instruction manual in one volume

Author Kai-Michael Beeh is Germany’s leading respiratory disease specialist. He studied at the University of Mainz in Germany, and fell in love with ‘lung’ in the early days of medical school. Since 2004, he and his wife have established ‘insaf’, a respiratory research institute, and have been studying lungs for nearly 20 years. He has published more than 100 papers related to respiratory diseases, such as asthma and chronic obstructive pulmonary disease, in prestigious medical journals and participated as an author of medical textbooks.

This book tells an interesting story with an appropriate analogy so that readers can easily understand the anatomy of the lungs and respiratory diseases.

The table of contents consists of ‘Part 1. The science of breathing, Part 2. Understanding ‘young lung’, Part 3. The beginning of disease, the end of death’. This is a summary of the main contents of the book.

1. Breathe and breathe

Breathing is only the mechanical process by which air moves from outside into the lungs and from within the lungs back out again. Breathing, on the other hand, says two things. The first is the exchange of the respiratory gases oxygen and carbon dioxide that occurs in the alveoli, which are the boundary points between the air, and this process is called ‘external respiration’. The second refers to the utilization of oxygen from the intracellular blood to provide energy, and is called ‘internal respiration’ or ‘cellular respiration’. In this way, breathing and exhalation are distinctly different.

2. Cough

Coughing is divided into three stages. The occurrence of this reflex occurs first involuntarily and triggers the ‘inhalation phase’. In the ‘compression phase’ that follows, the inhaled air is pushed toward the vocal cords by the enormous force of the respiratory muscles and the abdomen.

Then, when the vocal cords are opened in the ‘explosive phase’, the compressed air is pushed out of the airway. Just like a bottle of champagne popped with a pop, liquids are also dragged along with the air escaping during the act of coughing. There are up to 3,000 liquid droplets that can fly up to 6m, and push coughs to the surroundings.

Cough is induced through odors and noxious substances in the nose, mechanical or chemical stimuli in the vocal cords, and inflammatory stimuli in the airways.

Cough usually presents acutely, but 10% of the world’s population suffers from chronic cough lasting more than 3 months. In addition, the majority of those suffering from unexplained cough are women. It has long been known that women have a more sensitive cough reflex than men.

Coughing, like all compulsive behaviors, can be a psychological expression. Psychological causes may also be considered when no other cause of cough exists. For this type of cough, medications are ineffective.

3. 3 Signs of Lung Aging

(1) The first aspect of lung aging is only indirectly related to the organs themselves. In old age, the architecture of the thorax changes. The shape of the vertebral body, ribs, and intervertebral discs is distorted, and the thoracic spine bends forward. All types of thoracic lordosis interfere with lung expansion and flexibility. The distance between each rib is narrowed, and the lower costal arch, to which the diaphragm is anchored, is pushed closer to the spine. When this happens, the intercostal muscles and diaphragm get in the way of their work, and the volume of the lungs decreases. Worse, the outer lung area is no longer stretched or ventilated. The bronchial clearance is disrupted, increasing the risk of mucous catarrh, chronic bronchitis, and pneumonia. Women are more at risk here. The cause of thoracic deformity is often osteoporosis, and about 80% of cases are women. Above all, lifestyle habits such as falling estrogen levels during menopause, vitamin D deficiency, lack of exercise, and smoking are the main causes of osteoporosis.

(2) The second facet of lung aging is a decrease in mucociliary clearance organ function. The meticulousness of these bronchial cleaners noticeably diminishes with each passing year. At the age of 75, the washing power of our bronchial tubes is only about half that of a 35-year-old. This is due, above all, to a significant decrease in the frequency of cilia movement in old age. Most elderly people often drink too little water. This makes bronchial mucus thicker and more sticky. Therefore, drinking a lot of water in old age is a good medicine for the lungs.

(3) British researchers found that the depth of wrinkles on the face reflects the elasticity of lung tissue. Because of telomeres. When you smoke, telomeres shorten at the same rate in skin cells and supporting cells in the lungs. Nothing accelerates cellular aging as much as smoking. Smokers in their 50s who have smoked a pack a day for 30 years age 30% faster than non-smokers. His lungs age prematurely, like a 60-year-old. In addition, free radicals in smoking and exhaust gas cause inflammation in the bronchi, which in turn further accelerates the aging process. This is called inflammatory aging.

These processes accelerate the amount of lung volume reduction from 10 to 15 mL per year to 40 to 50 mL and in some cases even exceed 100 mL. This means that in 20 to 30 years there won’t even be enough air to breathe. The quality of life goes overboard in the first place, and instead the risk of disability or death remains. The only way to stop this free fall is to stop smoking. Quitting smoking will give you precious time again.

4. Early diagnosis is key for lung cancer

It is now implicitly believed that 90% of all lung cancers are due to smoking. The remaining 10% are caused by other environmental influences and genetic factors. Like other types of cancer, the frequency of lung cancer increases with age, with most patients around the age of 70.

Women, on average, develop lung cancer at a younger age. For patients under the age of 40, female patients account for half. Women are more sensitive to cancer-causing components in cigarette smoke. Smaller female lungs mean higher densities of carcinogenic components in the bronchial mucosa. Female sex hormones also play a role. For example, high concentrations of estrogen and progesterone in the body interfere with the detoxification of cancer-causing components in the body.

Lung cancer does not cause any symptoms for a long time. Symptoms such as coughing, coughing up blood, chest pain, fatigue, and weight loss appear only after the cancer has already spread. This can’t be a big problem for doctors or people involved, because lung cancer can only be cured if it is detected early.

The early survival rate for lung cancer is about 70%. The later it is discovered, the more bleak the survival rate is. In most cases, only a quarter of lung cancer patients are at an operable stage at the time of diagnosis. Complete removal of the tumor through surgery is essential for all types of cancer as part of long-term treatment. Only then does the possibility of drug treatment or radiation treatment remain for the majority of patients.

5. Make young and healthy lungs

(1) Not taking even a little pollution

Saving your lungs is simpler than you think. Even if you don’t smoke, half of it is success. And you have to live in a place with good air. Healthy meals, productive hobbies, and independent living are perfect. Not even 1 gram of chemicals must be tolerated in drinking water.

Today we all too easily say, “You’ll have to take a little pollution.” Is it really so? Most modern people carefully check the location of subway stations, hospitals, schools, and convenience stores before moving. But what about air quality? It’s not that important a factor.

In the future, we should take air pollution more seriously as a criterion for choosing a place to live. This is even more important for families with children. Children’s lungs grow better in clean air than in areas polluted with harmful substances.

If you can’t do that, you should enjoy forest bathing from time to time. Forest bathing calms the mind and lowers blood pressure. In particular, the airborne components of the forest have the effect of relieving inflammation. Forest bathing is also being tested as a treatment for airway diseases such as chronic obstructive pulmonary disease. Just 1-2 hours of walking improves the patient’s lung function, depression, and inflammation levels. The effect of clean air is a must-have.

(2) regular sauna

A cold or bronchitis is not such a serious illness. A little sickness does not damage the immune system of the lungs. However, adequate rest time should be given to prayer. It requires adequate nutrition, regular exercise, and breathing practice.

Regular saunas are also helpful. The steam in a sauna can be an alternative for a pleasant experience, while putting less strain on the circulatory system. Above all, if a cold is prevalent around you, you should wash your hands often with soap. It’s a very obvious thing, but surprisingly, there are not many people who keep it.

Even healthy lungs cannot easily defeat all threats. It’s even more difficult if you’re already sick. A disease like pneumonia requires a visit to the hospital. Better yet, don’t get to that point at all. Most pneumococcal and influenza viruses can be prevented with vaccines. Even if it’s annoying, vaccinations should be given regularly.

(3) Foods that are good for the lungs

Diet management is the most cost-effective way to keep your lungs healthy. The lungs, among other things, need nutrients that support the detoxification of oxygen free radicals and improve the immune function of immune cells, for best protection against harmful effects. Among them, vitamins, minerals, trace elements, amino acids, essential fatty acids, important secondary plant components, polyphenols and flavonoids are essential. In addition, food-containing ingredients such as probiotic yogurt, vegetable fiber, and vitamin D lower the risk of allergies. People who get too little vitamins A, C, and E through nutrition have up to 100 mL lower lung volumes and are more likely to develop asthma, bronchitis, and chronic obstructive pulmonary disease.

Above all, a balanced diet also helps with weight management. This is also good for the lungs. Overweight is a risk factor for asthma, and above all, visceral fat promotes inflammation and promotes chronic bronchitis and chronic obstructive pulmonary disease.

Foods for healthy lungs include roots (turmeric, ginger, garlic, carrots, onions), fruits (strawberries, tangerines, lemons, bananas), leafy vegetables (kale, spinach), beans, nuts (walnuts, almonds, cashews), herbs ( cilantro, basil), and fats (fish, avocado).

(4) Exercise to reduce inflammation

There is no better way to feel your lungs than through exercise. Strength doesn’t matter. Sport is relaxation, it clears the mind and body, and separates the important from the insignificant. When our lungs pump more than 60 times per minute, we can feel a sense of well-being, even if our bodies feel a little sore and creaky. Our thoughts become completely focused on the breath.

Sitting is a new way of smoking. Even a little physical activity activates ciliary movement and strengthens immune cells. Any activity is fine. It would be nice if it was a workout that uses a lot of body. If you overdo anything, you will get tired.

Exercise reduces inflammation even if it is only 1 hour a day, and prevents shortness of breath attacks in chronic obstructive pulmonary disease and asthma patients. And that’s not all. It also improves symptoms of depression and effectively prevents osteoporosis.

(5) Relax and breathe

Breathing training serves two purposes. It affects the autonomic nervous system to help reduce stress and create a sense of security, while strengthening the respiratory muscles at the same time. Conscious and correct breathing stabilizes the mind, relaxes the muscles and mind, and relieves or prevents tension built up in the body.

We use only a tiny fraction of our lung capacity in our daily lives. So, breathing becomes short. As a result, they get tired easily and become lethargic in everything. Now is the time to take the tension off your breath. At this time, the most helpful thing is the structured sequence, that is, the breathing method of yoga. The breathing method is most appropriate when you want to find inner calm and, above all, to relieve stress. Deep, conscious breathing reduces the free radical burden in the body and prevents infection.

In addition, people who use breathing techniques regularly are less prone to stress than others. The breathing method does not completely make the body healthy, but it raises the minimum resistance. What is certain is that those who consciously and actively return to themselves from time to time enjoy more than anyone else. At that moment, the lungs help us.

Due to the global pandemic of COVID-19, countless people have lost precious lives, and the world has been put in serious danger of an economic crisis and health care. Even fine dust covered the entire sky. Only then did we pay attention to respiratory diseases and lung functions that we had not known about before. However, it has been a reality so far that it is difficult to find a book that ordinary people without medical knowledge can easily understand. This book is a very welcome book that quenches that thirst. I think it’s a respiratory must-read in the post corona era.

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