Surviving the pollution

The air in Delhi has turned toxic, with an AQI of 500 recorded on November 19, 2024, a level equivalent to smoking 20-25 cigarettes a day. Schools and colleges have gone online, flights are being diverted, and hospitals are overwhelmed with respiratory cases. As a nutritionist, I must address how lifestyle changes, especially diet, can play a crucial role in mitigating the impact of hazardous air pollution.

The Gravity of the Situation

• Health Risks: The toxic air is causing a surge in respiratory issues like asthma, bronchitis, and even post-operative lung complications. Symptoms such as burning eyes, skin irritation, and sore throats have become commonplace.
• Vulnerable Groups: Children under 15, individuals over 55, pregnant women, and people with pre-existing respiratory or cardiovascular conditions are at heightened risk.
• Causes of Pollution: Stubble burning, vehicular emissions, industrial pollution, and weather conditions are the key contributors to Delhi's toxic haze.

While governmental efforts like artificial rain are being considered, individuals must take immediate steps to protect themselves.

How Nutrition Can Help Combat Air Pollution

Your diet can serve as a powerful defense against the harmful effects of air pollution. Certain foods help detoxify the body, strengthen the immune system, and reduce inflammation caused by pollutants.

1. Vitamin C-rich foods

• Why: Vitamin C is a potent antioxidant that neutralizes free radicals generated by pollutants.
• What to Eat: Oranges, lemons, guavas, kiwis, and bell peppers.

2. Vitamin E and Omega-3 Fatty Acids

• Why: These nutrients reduce inflammation and protect lung tissues from damage.
• What to Eat: Almonds, walnuts, flaxseeds, chia seeds, and fatty fish like salmon or mackerel.

3. Magnesium-Rich Foods

• Why: Magnesium supports respiratory health and may alleviate asthma symptoms exacerbated by pollution.
• What to Eat: Spinach, bananas, avocados, and pumpkin seeds.

4. Turmeric

• Why: Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties.
• How to Use: Add turmeric to warm milk or water with black pepper for better absorption.

5. Foods High in Vitamin A

• Why: Vitamin A aids in maintaining healthy mucous membranes, which serve as the body’s first line of defense against pollutants.
• What to Eat: Carrots, sweet potatoes, spinach, and eggs.

6. Detoxifying Foods

• Why: They help cleanse the body of toxins.
• What to Eat: Beetroot, coriander leaves, and cruciferous vegetables like broccoli and cauliflower.

Lifestyle Tips for Staying Safe

Beyond nutrition, adopting these measures can further reduce the impact of air pollution:

1. Use Protective Gear

• Wear N95/99 masks when outdoors to filter harmful particles smaller than 2.5 microns.

2. Stay Indoors

• Limit outdoor activities, especially exercising, as deep breathing can increase pollutant intake.

3. Indoor Air Quality

• Use air purifiers and incorporate air-purifying plants like aloe vera, ivy, and spider plants into your home.

4. Steam Inhalation

• Add a few drops of eucalyptus oil to a steam inhaler to clear airways and relax your respiratory system.

5. Avoid Indoor Pollutants

• Minimize the use of mosquito coils, incense sticks, and aerosol sprays.

6. Monitor Pollution Levels

• Use air quality tracking apps to choose less polluted routes and times for commuting.

Also, watch my podcast with Dr. Ali Irani, a pioneering physiotherapist for India’s top athletes where we have an in-depth discussion on how to improve your vital functioning. Click here to watch.

A Holistic Approach to Health

Maintaining a balanced diet and following these lifestyle measures can go a long way in safeguarding your health during this crisis. While governmental policies and measures are vital, personal responsibility in strengthening your body’s natural defenses is equally important.

Your body is your most valuable estate—invest in it wisely by nurturing it with the right nutrients and precautions. Together, we can weather this pollution storm until the skies are clear again.

Stay safe, stay healthy!

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