6 essential habits to protect lungs and throat from toxic air

Delhi’s AQI is on a steep decline causing several health problems. The toxic air that we breathe can significantly affect our lungs, cause itchy throat and more.

Itchy throat, sore throat, breathing issues, etc are common issues one deals with amid air pollution. Delhi often grapples with poor air quality, particularly during the winter months, leading to elevated levels of air pollutants that can harm respiratory health. With the Air Quality Index (AQI) frequently reaching hazardous levels, it’s crucial to take proactive measures to protect your lungs and throat from toxic air.

6 tips to protect lungs and throat amid rising toxicity in air

1. Practice Breathing Exercises: Breathing exercises can help strengthen your lungs and improve their function. Techniques such as diaphragmatic breathing or pursed-lip breathing can enhance lung capacity and efficiency. Incorporating these exercises into your daily routine may help mitigate the impact of poor air quality on your respiratory health.
2. Stay Indoors During Peak Pollution Hours: Air quality tends to be worse during early mornings and late evenings. To minimize exposure, try to stay indoors during these peak pollution times. If you need to go outside, plan your activities for times when the air quality is slightly better, typically in the afternoon. Keep windows and doors closed to prevent outdoor air from entering your home.
3. Wear Masks When Outdoors: When you must venture outside, wearing a mask can provide an additional layer of protection against airborne pollutants. N95 or P100 masks are designed to filter out fine particles and can significantly reduce your exposure to harmful substances in the air. Make sure the mask fits snugly around your face for maximum effectiveness.
4. Stay Hydrated: Drinking plenty of water helps keep your throat and respiratory system moist, which is essential for optimal lung function. Staying hydrated can also aid your body in flushing out toxins more effectively. Herbal teas, broths, and warm water with lemon can further soothe your throat and provide additional hydration benefits.
5. Maintain a Healthy Diet: A diet rich in antioxidants can support lung health and combat the effects of pollution. Incorporate plenty of fruits and vegetables, particularly those high in vitamins C and E, such as oranges, berries, spinach, and nuts. Omega-3 fatty acids, found in fish and flaxseeds, can also reduce inflammation. These nutrient-rich foods can help your body combat oxidative stress caused by air pollution.
6. Use Air Purifiers: Investing in a high-quality air purifier can significantly improve indoor air quality. Look for purifiers equipped with HEPA filters, which can effectively trap fine particulate matter (PM2.5) and other pollutants. Running an air purifier in your bedroom, living room, or office can help reduce the amount of toxic air you breathe, making a noticeable difference in your respiratory health.

With the persistent issue of poor air quality in Delhi, it’s essential to take steps to protect your lungs and throat from toxic air. Prioritising your respiratory well-being is crucial in these challenging conditions.