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By Dr Ashish jain in Pulmonology
Jan 07 , 2025 | 2 min read
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While the winter mornings in Delhi are full of mist, they hide a threat—high pollution levels. This is how low temperatures mix with particulate matter to create conditions that are inhospitable to lung health. This is a pragmatic guide for taking care of your lungs during this season.
1. Monitor Air Quality Daily
Know your AQI through apps or websites. If the AQI falls in the "unhealthy" or "hazardous" category, stay indoors and minimise outdoor activities, especially when pollution is at its peak in the early morning or evening.
2. Use Air Purifiers
Invest in a good air purifier for your home. Ideally, it should contain HEPA filters, which will effectively reduce indoor pollution. To maintain clean indoor air, try to keep windows and doors closed during peak pollution.
3. Reduce Exposure Levels During Peak Pollution
Even though you don't have to wear a mask outside, it is preferred when pollutant levels are significantly high. If you are sensitive to pollutants, use quality masks such as N95 or N99.
4. Time Your Outdoor Activities Wisely
Engage in strenuous outdoor activities during the day when the sun is up since levels of pollution are relatively low compared to early mornings and evenings. Avoid exercising in places with heavy traffic to limit exposure to vehicle exhausts.
5. Keep Appropriate Indoor Humidity
Dry winter air irritates the respiratory tract. Your home should have an optimal level of humidity between 30-50%. It helps prevent dryness in the airways and lessen the susceptibility towards infections.
6. Stimulation of Immunity
A strong immune system helps your body fight back against respiratory illnesses. A balanced diet provides your body with antioxidants, vitamins C and D, and omega-3 fatty acids. Seasonal fruits and vegetables, nuts, and seeds should also be incorporated into your diet. Staying hydrated will also moisten your mucous membranes.
7. Quit Smoking
This phase heightens the negative effect of air pollution on pulmonary health. Smokers can view this period as a trigger to quit smoking. Medical professionals should be consulted if needed.
8. Regular Steam Inhalation
Steam inhalation can help reduce airway constriction and inflammation due to environmental pollutants. A few drops of eucalyptus oil may also help.
9. Schedule Regular Medical Checkups
Regular checkups can ensure that early signs of lung-related problems can be detected and managed. See a pulmonologist if you have been experiencing incessant coughing, wheezing, or experiencing shortness of breath.
10. Advocate for Cleaner Air
Promote practices and policies for reducing air pollution in Delhi. As small as it may seem, carpooling, using public transport, and planting trees may make all the difference.
Taking proactive care of the lungs during the smoggy winter months of Delhi is important. Minor yet meaningful changes can ensure that we breathe easier and help us safeguard our lungs.

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