5 Tips to Protect Yourself from Delhi Air Pollution

Air pollution is one of the biggest concerns in modern times. Every day, the Air Quality Index numbers are enough to make everyone anxious. Not just Delhi air pollution, but it is a wake-up call for all rapidly developing cities. Every day, a brown haze blocks out the sun and doesn't settle easily. It is affecting our physical and mental health.

Government measures like odd-even vehicle days and turning off cars at the traffic signal made a big difference. Sadly, it is still not enough. People, children and adults are admitted every year and diagnosed with irreparable lung problems. Plus, the festive season usually ends with a week of AQI numbers touching the sky. We need to be able to build resistance by changing some of our ways of life. Eating nutritious food and exercising regularly is necessary to keep your immunity strong and your body functioning well.

FITPASS is helping Indians stay healthy and fit wherever, whenever.

5 Ways to Protect Yourself from Air Pollution

1. Wear a Mask
   

   Carrying an N-95 face mask is essential these days.
   
   Your purse, phone, and ID cards can be secondary. Masks helped a lot during the COVID-19 pandemic. But that's not the only use case for it. The most harmful particles in polluted air are PM2.5 and PM10. If you need to go outdoors when pollution levels are high, consider wearing a properly fitted N95 or N99 respirator. These masks are designed to filter fine airborne particles when worn correctly. Make sure there are no significant gaps around your nose and cheeks when moving through smog.

2. Buy a HEPA Air Purifier
   
   
   Air quality is beyond hazardous, especially during the Diwali week and after. As of 9th November, the post-Diwali AQI in Delhi touches 260+ in some parts of the city. The AQI in Amritsar reads 623, which is the highest right after Diwali. And Sri Ganganagar in Rajasthan also records an AQI of 565. It is clear that the AQI is hazardous or severe in many Indian cities this week. Being indoors doesn't completely protect you from the pollution. According to the experts, some of the pollutants do seep in. That's why installing an air purifier might be a good idea. Visit a nearby store or check online and buy an air purifier online that filters the most harmful pollutants, like PM 2.5 and PM 10. Some devices filter UV pollutants as well.
3. Have Nutritious Food
   

   Food cannot protect you directly from air pollution. Or can it?

   Well, it can certainly help you. Basically, the harmful gases in the air and other pollutants increase free radicals in your system, which leads to inflammation. A balanced diet supports the body's normal defence mechanisms and overall health. Delhi air pollution contributes to oxidative stress and inflammation. Foods containing antioxidants and other essential nutrients are part of healthy eating patterns. The following foods provide essential nutrients and antioxidants. Include a variety of nutrient-rich foods in your daily diet:

   • Vitamin C-rich foods: Guava, oranges, amla, berries and other citrus fruits.
   • Vitamin E sources: Almonds, sunflower seeds and avocados.
   • Leafy greens: Spinach, broccoli and other green vegetables.
   • Healthy fats: Fatty fish, walnuts, flaxseeds and chia seeds.

   Now, India is a country where many people swear by home remedies.

   Jaggery is sometimes recommended as a traditional remedy for pollution exposure. However, there is no reliable clinical evidence that eating jaggery cleans the lungs. It does not protect against PM2.5 and other harmful gases.

   Certified dietitians recommend adding nutritious foods to your diet, besides taking proper precautionary measures. This helps the body to brace for the heavy pollution months and smog.

4. Go Green
   
   
   Plants and trees improve the air quality in the environment. They absorb carbon dioxide, release oxygen and contribute to healthier urban ecosystems. Green spaces can also help reduce the urban heat island effect and, depending on their design and location, influence local air quality by trapping some particulate matter. However, indoor plants should not be treated as substitutes for air purifiers or proper ventilation. Research has not established that ordinary household plants can remove indoor air pollutants effectively enough to protect human health. You can still keep plants such as aloe vera, spider plants and snake plants at home for their aesthetic value and connection with nature. Just don't rely on them to clean polluted indoor air.
    
5. Stay Active
   

   Exercise keeps the body active and supports cardiovascular health, muscle strength and overall well-being. However, exercising in polluted air requires some planning. During physical activity, your breathing rate increases. This means you may inhale more pollutants, especially during intense outdoor workouts in areas with high pollution levels.

   That doesn't mean you should stop exercising altogether. Instead, adjust your routine according to the AQI. Get customised home workouts with FITCOACH to stay fit wherever you are. Take a look at the following precautions:

   • Avoid outdoor running and strenuous workouts when pollution levels are high.
   • Check the local AQI before planning outdoor activities.
   • Shift to indoor workouts when outdoor air quality becomes poor.
   • Keep windows closed during severe pollution episodes if outdoor air is polluted.
   • Use an appropriately sized air purifier in your workout space, if possible.
   • Avoid exercising in rooms that overlook busy roads or have poor indoor air quality.

   If you have asthma, COPD or an existing heart condition, consult your healthcare provider about exercising during periods of high pollution.

Understanding India's AQI Categories

The Air Quality Index (AQI) is a useful tool for understanding how polluted the air is. India's Central Pollution Control Board (CPCB) uses six categories to communicate air quality and its potential health impact. Here's what the different AQI levels mean:

• Good (0–50 AQI): Minimal health impact. Normal outdoor activities can continue.
• Satisfactory (51–100 AQI): Generally acceptable, although sensitive individuals may experience minor breathing discomfort.
• Moderate (101–200 AQI): People with asthma, lung or heart conditions, children and older adults may experience breathing discomfort.
• Poor (201–300 AQI): Prolonged exposure can cause breathing discomfort, including in otherwise healthy people. Avoid strenuous outdoor activities.
• Very Poor (301–400 AQI): Prolonged exposure increases the risk of respiratory illness. Avoid outdoor physical activities and reduce unnecessary exposure.
• Severe (401–500 AQI): Air pollution can affect even healthy individuals. Avoid unnecessary outdoor activities and follow health advisories.

These categories are based on India's National AQI framework. Individual health conditions and exposure duration also influence the level of risk. You can check your city's latest AQI through the CPCB National AQI Dashboard before planning outdoor activities.

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