Delhi is known for its rich culture and history, but it is also infamous for its deteriorating air quality. Toxic smog and pollution can lead to various health issues, including respiratory problems, cold, and cough. Protecting yourself and your family is crucial, especially during peak pollution seasons. Here are seven effective tips to help you protect your health.

1. Wear a quality mask

One of the most effective ways to protect yourself from air pollution is to wear a high-quality mask when stepping outside. Look for masks labelled N95 or N99, which filter out 95% or 99% of airborne particles, respectively. Make sure the mask fits snugly on your face to minimize any gaps. This simple measure can significantly reduce your exposure to harmful pollutants.

Should you use surgical masks to protect yourself from pollution?

Using surgical masks to protect yourself from pollution is not the best choice. While they can block some germs and larger particles, they do not effectively filter out fine dust and pollutants, like PM2.5, which are common in polluted air. Thus, consider wearing masks specifically designed for pollution, such as N95 or N99 masks. 

2. Stay indoors on high pollution days

Monitor air quality indices (AQI) regularly using apps or websites that provide real-time updates. On days when the AQI is categorized as unhealthy or hazardous, limit outdoor activities. If you must go out, try to do so during times when pollution levels are lower.

Should you go for morning walks on high pollution days?

Going for morning walks during days of high pollution can be risky for your health. While fresh air and exercise are important, the air quality in the morning can still be poor due to overnight pollution settling. Instead of walking outside, consider exercising indoors or at home on days when pollution levels are high. If you really want to go for a walk, check the air quality index (AQI) first and choose times when the pollution levels are lower, like after it rains or on days with better air quality. 

3. Create a clean indoor environment

Indoor air quality can be just as crucial as outdoor air quality. Use air purifiers equipped with HEPA filters to reduce indoor pollution. Keep windows and doors closed on high pollution days to prevent outdoor air from entering. Regularly dust and clean your home to minimize allergens and pollutants.

Do indoor plants help?

Indoor plants can help improve air quality in your home, but they are not a complete solution for pollution. Many plants can absorb some harmful chemicals and release oxygen, making the air feel fresher. However, they cannot filter out fine particles or pollutants found in outdoor air. If you want to add indoor plants, choose varieties known for their air-purifying abilities, like snake plants or peace lilies. To protect yourself from the harmful effects of smoke, it’s advisable to install air purifiers and keep the windows closed on polluted days.

4. Maintain a healthy diet

Eating a balanced diet rich in antioxidants can help strengthen your immune system and mitigate the effects of air pollution. Include foods high in vitamins C and E which can help combat oxidative stress caused by pollutants. Staying hydrated is equally important, so drink plenty of water throughout the day.

What should you include in your diet?

Eating certain foods daily can help protect your health from pollution. Include berries (like blueberries and strawberries), citrus fruits (such as oranges and lemons), and leafy greens (like spinach and kale). Broccoli, carrots, and garlic are also beneficial. Don’t forget nuts (such as walnuts and almonds) and fatty fish. Adding flaxseeds, whole grains, beans, and drinking green tea can further support your health. These foods can help your body cope with the effects of pollution.

5. Exercise smartly

While physical activity is essential for maintaining good health, be mindful of when and where you exercise. Opt for indoor workouts on high pollution days. If you prefer outdoor exercise, do it during times when the air quality is relatively better. Consider low-intensity activities like walking or yoga that won't put excessive strain on your respiratory system.

6. Home remedies for respiratory health

To combat cold and cough caused by air pollution, consider using home remedies. Herbal teas with ginger, turmeric, and honey can soothe irritated throats and reduce inflammation. Steam inhalation with essential oils like eucalyptus or peppermint can also help clear nasal passages and improve respiratory health.

How beneficial is turmeric?

The active compound in turmeric, curcumin, has strong anti-inflammatory properties that can help combat the harmful effects of pollutants on the body. By incorporating turmeric into your diet, you can help lower inflammation levels and support your immune system. This makes turmeric a valuable addition to your diet, especially in polluted environments.

7. Stay informed and advocate for change

Knowledge is power. Stay informed about air quality levels and the sources of pollution in your area. Advocate for cleaner air by supporting policies and initiatives aimed at reducing pollution. Engage with local community groups, attend workshops, and raise awareness about the importance of a healthier environment.