Respiratory System
The respiratory system includes the lungs, airways, and breathing muscles. It brings oxygen into the body and expels carbon dioxide, exchanging about 11,000 liters of air daily.
Understanding Your Respiratory System
Every cell in your body needs oxygen to produce energy. The respiratory system delivers this oxygen through an intricate network of airways leading to 300 million tiny air sacs (alveoli) where gas exchange occurs. This surface area — if spread flat — would cover a tennis court.
Why Respiratory Health Matters
Breathing is so automatic we rarely think about it — until we can’t breathe easily. Respiratory health affects energy levels, exercise capacity, sleep quality, and even cognitive function (the brain uses 20% of the body’s oxygen).
Common Challenges
- Asthma — Chronic airway inflammation and narrowing
- COPD — Chronic obstructive pulmonary disease from lung damage
- Allergies — Immune reactions affecting airways
- Respiratory infections — Common colds, flu, pneumonia
- Sleep apnea — Breathing interruptions during sleep
Key Functions
Oxygen Intake
Draws oxygen-rich air into the lungs through inhalation
Gas Exchange
Transfers oxygen from air to blood and carbon dioxide from blood to air in the alveoli
Gas Exchange
Expels carbon dioxide, a metabolic waste product, through exhalation
Carbon Dioxide Removal
Helps maintain blood pH balance by adjusting carbon dioxide levels
pH Regulation
Air moving through the larynx produces sound for speech
Voice Production
Airways are lined with mucus and cilia that trap and expel pathogens
Tips for Supporting This System
Lifestyle Tips for Respiratory Health
- Don’t smoke: Smoking is the leading cause of lung disease. Quitting improves lung function within weeks.
- Exercise regularly: Aerobic exercise strengthens respiratory muscles and improves lung capacity.
- Practice deep breathing: Diaphragmatic breathing improves oxygen exchange and reduces stress.
- Improve indoor air quality: Use air filters, avoid indoor pollutants, and ensure ventilation.
- Stay hydrated: Adequate fluids keep mucous membranes moist and functional.
- Avoid respiratory irritants: Reduce exposure to pollution, chemicals, and strong fumes.
- Maintain healthy weight: Excess weight can restrict lung expansion.
Compounds That Support This System
N-Acetyl Cysteine (NAC)
ModerateNAC is the supplement form of the amino acid cysteine and a precursor to glutathione, the body's master antioxidant. It is used medically for acetaminophen overdose and as a mucolytic. Research shows promise for several mental health conditions, particularly OCD and addiction, as well as for respiratory support.
Quercetin
PreliminaryQuercetin is a flavonoid abundant in onions, apples, and berries. It has antioxidant, anti-inflammatory, and natural antihistamine properties. It is commonly used for allergy support, immune balance, and cardiovascular health, with emerging interest in its senolytic potential.