Natural ways to improve respiratory health: diet, herbs and lifestyle tips
Looking after your lungs and airways can help you breathe easier, reduce symptoms such as wheeze and cough, and support overall wellbeing. For supplement options, see our For supplement options, see our BREATHE review. Below are evidence-informed, practical approaches you can use at home to support respiratory health.
1. Eat to support your airways
Diet can influence inflammation, immunity and the body’s ability to repair tissues. There are no foods that will cure lung disease, but some dietary patterns are associated with better respiratory outcomes.
- Prioritise fruit and vegetables. Brightly coloured produce supplies antioxidants (vitamin C, carotenoids) and polyphenols that help reduce oxidative stress in the airways.
- Include omega‑3 rich foods. Oily fish (such as salmon, mackerel) and plant sources (flaxseed, walnuts) provide omega‑3 fatty acids, which are linked to anti‑inflammatory effects.
- Choose wholegrains and legumes. These provide fibre and nutrients that support immune function and gut health, which in turn can influence systemic inflammation.
- Limit processed foods and high‑salt ready meals. Diets high in processed food can promote inflammation and water retention, which may exacerbate breathlessness in some people.
2. Hydration matters
Keeping mucous membranes hydrated helps thin mucus and makes it easier to clear secretions from the airways. Aim for regular fluids across the day — plain water, herbal teas or soups are good choices. If you have a medical condition that requires fluid restriction, follow your clinician’s advice.
3. Herbs and botanicals: what the makers claim and what we know
Herbal remedies such as eucalyptus, licorice, ivy leaf, thyme and mullein are commonly marketed as supporting respiratory health. Makers often claim these herbs can soothe airways, loosen mucus or reduce cough. While some traditional use and preliminary studies exist, the quality of evidence varies and results are not conclusive.
If you choose to try herbal preparations:
- Buy products from reputable UK suppliers that list ingredients, dosage and safety information.
- Consider potential interactions — for example, licorice can affect blood pressure and certain medications.
- Avoid unregulated inhaled products or oils in people with severe asthma without consulting a clinician, as some fragrances and oils can trigger bronchospasm.
4. Stop smoking and avoid pollutants
Smoking is the leading cause of preventable lung damage. Stopping smoking is the single most effective step to slow decline in lung function. Speak to your GP or local Stop Smoking Service about nicotine replacement, counselling or prescription support.
Minimise exposure to indoor pollutants such as second‑hand smoke, mould, strong cleaning fumes and airborne dust. Where possible, use mechanical extraction or open windows to improve ventilation when cooking or cleaning.
5. Keep active and practise breathing exercises
Regular physical activity improves cardiovascular fitness and respiratory muscle strength. Walking, cycling and swimming are generally good options — start gently and increase gradually. Exercise also helps clear mucus through improved airflow.
Breathing exercises can be helpful for people with breathlessness or chronic lung conditions. Techniques include diaphragmatic breathing, pursed‑lip breathing and paced breathing. A physiotherapist or respiratory nurse can tailor exercises to your needs.
6. Maintain a healthy weight and manage comorbidities
Both excess weight and being underweight can affect respiratory health. Carrying extra weight around the chest and abdomen can make breathing more difficult, while low body weight can be linked to reduced respiratory muscle strength. Addressing other health conditions — such as heart disease, diabetes and reflux — can also improve symptoms.
7. Vaccinations and infection control
Respiratory infections can worsen chronic lung conditions and cause serious illness. Follow NHS guidance on influenza and pneumococcal vaccinations if you are eligible, and consider COVID‑19 vaccination and boosters as advised. Simple hygiene measures — hand washing, staying at home when unwell and avoiding close contact with people with respiratory infections — reduce risk.
8. When to see a clinician
Seek medical advice if you experience new or worsening breathlessness, chest pain, coughing up blood, unexplained weight loss, or a cough lasting more than eight weeks. If you have a long‑term respiratory condition, attend regular reviews and follow your personalised action plan.
Supplements and herbal products are widely marketed as supporting respiratory health, but claims are not the same as proven clinical benefit. Talk to your GP or a registered pharmacist before starting any supplement, particularly if you take prescription medicines or have existing health conditions.
Medical disclaimer: This article is for information only and does not replace professional medical advice. If you have concerning symptoms, please consult your GP or local NHS services.
