Protecting Your Immunity Amid Rising Air Pollution

Delhi’s increasing AQI has made it clear that clean air has become more of a luxury than a necessity. While urbanization and industrial growth have made life more comfortable, they have, in fact, been damaging our lungs. Being in polluted air every day is not only unpleasant, but it also weakens our immunity and general physical and mental health.

In fact, even though the air quality is deteriorating, people and organizations responsible for the problem seem to be rarely held accountable, and there is little or no intervention by the authorities. What's more, there is almost no open discourse among the public regarding air pollution, and thus most of us are left to deal with the problem alone.

What can we do to shield ourselves if the air is not at all kind to us? The secret to this is a combination of lifestyle changes, some measures at home, and taking care of one's nutrition.

Practical Lifestyle Tips to Combat Pollution

• Limit your outdoor exposure. Avoid unnecessary walks during the peak, typically early morning and late evenings.
• Strenuous outdoor activities such as running, jogging, or cycling are to be avoided in peak pollution hours, as our lungs are already working double shifts to help us filter through this pollution.
• Instead, opt for indoor workouts, it can be a gym session, yoga, or maybe a home workout.
• Wear a fitted N95 mask when going outdoors.
• Make sure to close windows during peak pollution hours and use an air purifier whenever possible, as one cannot build immunity against pollution by being exposed to it constantly.
• Also, avoid indoor activities that worsen air pollution, such as lighting incense and smoking.
• Indoor plants also play a subtle yet helpful role in improving air quality. Spider plants, snake plants, and areca palms are known to improve air quality.

Immunity Boosting Tips

• The right foods can help fight back against the negative impacts of air pollution. Foods high in antioxidants help neutralize many of the toxins that can affect our bodies negatively. Certain spices and herbs have been shown to reduce inflammation.
• Citrus fruits, including oranges and lemons, and berries are high in vitamin C, which plays an important role in your immune system's ability to fight infections.
• Leafy green vegetables, cruciferous vegetables, like spinach, kale, and broccoli, also help to detoxify the system and keep the lungs healthy and functioning properly.
• Natural anti-inflammatory agents, like garlic and ginger, can easily be added to your meals or used in teas.
• Turmeric has significant anti-inflammatory properties when combined with black pepper, and it also offers protection from oxidative stress.
• Nut and seed sources, such as almonds, walnuts, and flaxseeds, contain healthy fats that support both lung and heart health.
• Green tea has antioxidant properties that help to mitigate the effects of pollution.
• Also, don't forget to drink plenty of water. Foods such as cucumbers and watermelon that are high in moisture content can help to eliminate toxins from your body naturally.
• Even simple combinations, like a spinach, orange, and ginger smoothie or hot milk with turmeric and a pinch of black pepper, can provide a significant benefit to your health.

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While we wait for broader solutions, protecting yourself and making mindful choices today can give your lungs the support they need. Clean air may feel like a luxury, but strong immunity and healthy lungs are within your reach.

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