Breathing exercises,physical activity and vitamin D help your respiratory system.If that doesn’t work,you can indulge your inner musician

　　呼吸练习，身体活动和维生素D有助于呼吸系统。如果这不起作用，你可以放纵你内心的音乐家

　　七种提高肺活量的方法生活和风格

　　Stop smoking

　　停止吸烟

　　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.

　　你知道它即将到来。吸烟会损害肺部，导致各种问题，从肺癌到呼吸系统疾病。它肯定会影响你的肺活量。我们都看到了健康的肺部和吸烟者的肺部之间的比较-根据NHS，您戒烟九个月后肺活量将提高至少10%。

　　Do breathing exercises

　　做呼吸练习

　　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.

　　深吸一口气。不，真的，就这么简单。您可以做一些有助于保持肺部健康的呼吸练习。一种方法是站立，背部呈弓形，呼气，呼气前呼吸10秒钟-这可以在观看电视时轻松完成。

　　Consume enough vitamin D

　　消耗足够的维生素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.

　　今年发布的一项研究发现，维生素D水平升高与肺功能改善有关。在夏天，根据你住的地方，大多数人可以从阳光中获得足够的维生素D.随着冬季的临近和太阳的消失，投资维生素D补充剂可能值得。维生素D也可以在油性鱼，蛋黄和红肉等食物中找到。

　　Indulge your inner musician

　　放纵你内心的音乐家

　　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.

　　如果你是许多喜欢在淋浴中唱歌的人之一，那么你可能会很幸运，因为唱歌显然可以帮助肺活量。根据英国肺脏基金会的说法，它对患有呼吸系统疾病的患者特别有帮助。有肺病的人告诉基金会，通过唱歌控制呼吸有助于控制他们的病情。这是一个仍在调查的地区。2015年发表的一项对20名印度尼西亚学生的研究发现，合唱歌手的平均肺活量高于非歌手。

　　Get active

　　活跃起来

　　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.

　　人们想要增加肺活量的一个原因是改善他们的运动表现。有帮助的是，定期锻炼是你能做到这一点的方法之一。正如您应该在生物课上学到的，您的肺部会将氧气带入体内并排出二氧化碳-当您运动时，这个过程会更快地发生，并且随着时间的推移使您的肺部更强壮，更有效。

　　Sort out your posture

　　整理你的姿势

　　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，坐姿下降会降低肺活量，因为这种位置挤压你的肺部，使它们变小。因此，为了快速解决问题，请坐直以获得最佳的肺活量。良好的姿势也有助于背部疼痛。

　　Improve the air quality in your home

　　改善家中的空气质量

　　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.

　　如果你住在一个城市，空气污染是不可避免的。即使是短期的空气污染也会影响你的肺部。但是，您可以采取措施改善家中的空气质量。保持清洁将有助于除去灰尘，同时保持室内植物可以帮助保持空气新鲜，这取决于物种。在污染程度低的日子，一定要打开窗户。

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