Delhi-NCR is suffocating, reaching a whopping 494 on the Air Quality Index (AQI) earlier this week. Long-term exposure to smog can cause respiratory and cardiovascular diseases, asthma and allergies and weaken the immune system. Amidst the haze, medical experts share ways to keep us healthy.
Diet is king
When it comes to dealing with heavy air pollution, certain nutrients can help protect your body and improve your ability to detoxify and recover from the harmful effects of environmental toxins. The key is to support your immune system, reduce oxidative stress and boost detoxification.
Dr. Vibhu Kawatra, Senior Consultant Pulmonologist, Rainbow Hospitals shares, “Antioxidants help neutralize free radicals and reduce inflammation. Key antioxidants to focus on include vitamins E, A, and C, and flavonoids. Citrus fruits, strawberries, bell peppers, broccoli, nuts, seeds, spinach, avocado, orange and yellow vegetables – such as carrots, sweet potatoes and pumpkin – and dark leafy greens are some of the foods you should include in your diet.”
“Drinking green tea or herbal teas such as turmeric or ginger tea can help detoxify the liver. Supplements such as activated charcoal or chlorella can also help flush out toxins, but should only be taken after consulting a health professional,” notes Dr. Drishya Ail, nutritionist at Paras Health.
Hydration is also crucial as it helps flush out toxins, especially when the body is exposed to pollutants. Drinking plenty of water throughout the day can help support detoxification and keep your organs functioning optimally.
Move — indoors
High levels of particulate matter in the air can expose you to harmful toxins, which can make outdoor sports very risky. When the city is covered in smog, physical activity can worsen respiratory health and general well-being.
Low-intensity exercise should be preferred over high-intensity exercise, as the latter requires more breathing, which leads to inhaling more pollutants and toxins in the air, warns Dr Shaili Sharma, senior consultant and deputy director, OB/GYN at Cloudnine Hospital. .
She also suggests practicing various breathing exercises at home, such as “belly or stomach breathing, pursed-lip breathing, and even breathing,” to ensure optimal lung function.
Yoga and other meditative practices also help and improve respiratory health and improve their mental well-being. Dr. Cavatra suggests, “For those who want a decent cardio workout without going outside, consider jumping jacks, skipping rope, high knees, and stair climbing.”
He also advises combining light cardio with strength training “like dumbbell and band exercises” to make the most of your time inside.
