Air pollution is increasingly a global health problem, particularly in urban areas where industrial effluents, vehicle emissions, construction dust, and seasonal smog combine to form toxic air. There is a high vulnerability in high-risk groups of children, elderly people, pregnant women, and individuals with asthma, COPD, or other breathing disorders.
When the Air Quality Index (AQI) reaches unhealthy levels on these days, there are several easy but efficient steps that you may take to save your lungs.
Monitor AQI Regularly Before Stepping Out
Numerous mobile applications and websites provide real-time AQI updates for your locality. AQI level over 100 is considered unhealthy for sensitive groups, and beyond 200, unhealthy for everyone.
Trips to outdoor areas should be delayed when the AQI is elevated, as should outdoor exercise, and you should reduce your visits to places when not needed. Monitoring AQI helps you make smart decisions regarding everyday activities.
Wear a High-Quality Protective Mask
Not every mask can filter bad pollutants. Wear certified N95 or N99 respirator masks when the level of pollution increases.
These masks offer:
- Improved fine particulate matter filtration
- Better safety of people with respiratory conditions
- A healthier breathing of the outdoors
Ensure the mask fits tightly with no holes. Change disposable masks after usage periods.
Improve Indoor Air Quality
Pollution does not exist only outdoors; dangerous particles regularly find their way to homes through windows and doors, as well as via ventilation holes. To keep the indoor air clean, some basic measures that can be taken involve:
- Shutting down windows when the pollution is at its worst
- Opening exhaust fans during cooking time
- Having indoor plants that are known to clean the air
- Trying to quit incense sticks, candles, or chemical sprays
To ensure increased security, certified air purifiers help reduce indoor particulate matter indoors and help feel more comfortable when breathing, particularly sensitive people.
Stay Hydrated to Support Lung Function
Drinking plenty of water will help your body flush out toxins and keep the mucous membranes in your respiratory system moist. The body has to work harder to trap and remove harmful particles during air pollution, leading to even more hydration.
Warm water, herb teas, and broths can help soothe a sore throat and reduce inflammation induced by the smog.
Practice Breathing Exercises Indoors
It is possible to use breathing exercises to strengthen and enhance, yet it is necessary to do them indoors when the air is polluted. Deep breathing outdoors will lead to you inhaling more pollutants, and this will be counterproductive.
Respiratory function and breathlessness can be improved with simple techniques like diaphragmatic breathing, pursed-lip breathing, and guided pranayama.
Maintain a Clean Home Environment
Surfaces are readily covered with dust and minute particles, particularly during high-pollution seasons. Frequent cleaning with a wet cloth can help prevent particles from re-entering the air.
Washing curtains, bed covers, and regularly used linens is also a way to eliminate dust that may have accumulated from outdoor air.
Avoid Outdoor Physical Activities
Outdoor running, cycling, or jogging exposes you to greater levels of polluted air. On high-AQI days:
- Exercise at home
- Indoor treadmills or stationary bikes can be used
- Stretch or do indoor yoga
This will avoid unnecessary stress to the lungs and eliminate the chances of inflammation or respiratory irritation.
Boost Immunity With the Right Nutrition
Pollution causes oxidative stress to the body. Eating foods rich in antioxidants helps reduce inflammation and supports lung health. There are certain positive nutrients, such as:
- Vitamin C: citrus fruits, amla, kiwi
- Vitamin E: almonds, seeds
- Omega-3 fatty acids: walnuts, flaxseeds
- Anti-inflammatory foods: ginger, turmeric, and garlic
Consult a physician if you have a chronic cough, wheezing, dyspnea, or chest pain. Asthmatics and COPD patients are entitled to have inhalers and medicines to help them follow their action plans. AQI can be monitored and certified masks can be worn to make breathing safer in difficult environments, indoor air quality can be improved, staying hydrated, and forming lung-friendly habits.
