Lung detox: Can you clean your lungs?

Ever wonder what's really going on inside your lungs? If you’re a former (or present) smoker, you may wonder if your lungs can actually repair themselves if you quit. Even if you’ve never smoked, you may be curious about how to keep your lungs healthy.

While you can find plenty of products that claim to help “detox” your lungs, the truth is there’s no evidence to support the efficacy of so-called lung cleaning products.

What does work?

The good news is that the lungs are designed to be self-cleaning. As long as the lung walls are healthy, the lungs naturally produce mucus to trap toxins and inhaled particles. This mucus is then swept out of the airways by cilia, which are tiny hair-like structures that line the respiratory tract.

“At the end of the day, lungs primarily like clean air,” said Endeavor Health pulmonary specialist Nawaid Shakir, MD. “Lungs don’t like pollution, smoke or irritants, so the best way to keep your lungs healthy is to make sure you are taking in clean air.”

Taking in clean air means no smoking and no vaping first and foremost, added Dr. Shakir.

Smoking has devastating effects on the lungs. The harmful chemicals in cigarette smoke damage the airways and air sacs (alveoli) in your lungs. This can lead to chronic bronchitis, emphysema, COPD (chronic obstructive pulmonary disease) and lung cancer.

So, can your lungs get clean again if you quit smoking?

According to the American Lung Association, the lungs begin to heal themselves once they are no longer exposed to pollutants. This means your lungs start to clean themselves right after you smoke your last cigarette. How long it takes to heal depends on how long you smoked and how much damage was done.

Aside from quitting smoking, what else can you do to help keep your lungs clean and healthy? Here are some key steps:

1. Pay attention to outdoor air quality. External factors like air pollution and residual smoke from wildfires can be harder to control, but experts recommend staying indoors on days when air quality is deemed hazardous or unhealthy.
2. Keep a clean home. Dr. Shakir said it’s important to keep your home clean, minimizing dust and other pollutants and avoiding cleaning products with harsh chemicals. If you have a wood-burning fireplace or candles, don’t get so close to them that you are inhaling the smoke. Keeping HVAC filters clean and using the latest HEPA (high efficiency particulate air) filters on vacuum cleaners, can help keep the air in your home cleaner. If you have a dusty home, some air purifiers may also help.
3. Get regular exercise. Cardiovascular exercise is another great way to support lung health, said Dr. Shakir. Whether it’s running, biking, swimming, brisk walking or anything that gets you breathing deeper, exercise helps the lungs. And for those who have other limitations that keep them from moving, deep breathing exercises can help fine tune those muscles, he added.
4. Stay hydrated. Staying hydrated is another key to lung health. “If you are dehydrated, the mucus in the lungs can thicken up and make it harder to clear out the lungs,” explained Dr. Shakir.
5. Keep up with vaccinations. Keeping up to date with vaccinations such as flu, pneumonia, RSV, and COVID-19 is another important way to maintain lung health. “Prevention is key,” added Dr. Shakir.
6. Talk to your doctor. And finally, if you experience issues like persistent coughing or shortness of breath, it’s important to see a physician for evaluation, typically with pulmonary function testing and imaging to determine what’s causing the problem. A common symptom like shortness of breath can also be a sign of heart disease and it’s vital to know the source of the problem to determine the best treatment.