As winter sets in, cities are often blanketed with smog and pollution, which can trigger respiratory issues, fatigue, and weaken immunity. Here are 8 practical tips to stay healthy when the air quality takes a hit:

1. Monitor air Quality Daily

· Check AQI (Air Quality Index) regularly through apps or websites

· Limit outdoor activities when pollution levels are high

· Stay informed to plan safe travel and exercise schedules

2. Wear a Protective Mask

· Use N95 or N99 masks when stepping outdoors

· Masks filter fine particulate matter (PM2.5) effectively

· Essential for commuters, children, and senior citizens

3. Keep Indoor air Clean

· Use air purifiers in bedrooms and living areas

· Close windows during high pollution hours

· Introduce indoor plants like aloe vera and snake plant to naturally improve air quality

4. Stay Hydrated

· Drink plenty of water, herbal teas, and fresh juices

· Hydration helps flush out toxins and keeps the respiratory tract moist

· Avoid excessive caffeine or sugary drinks that can dehydrate

5. Eat Anti-Pollution Foods

· Include fruits and vegetables rich in antioxidants, like carrots, spinach, and berries

· Garlic, turmeric, and ginger help combat inflammation and boost immunity

· Omega-3-rich foods like flaxseeds and walnuts support lung health

6. Limit Outdoor Exposure

· Avoid long walks, cycling, or outdoor exercise during smog peaks

· Schedule outdoor activities in the morning or evening when AQI is lower

· Prefer indoor workouts or gyms with proper ventilation

7. Practice Respiratory Hygiene

· Wash hands and face after coming from polluted areas

· Rinse nostrils with saline solution to clear dust and pollutants

· Avoid touching your eyes, nose, and mouth frequently

8. Consult Doctors for Vulnerable Groups

· Children, elderly, and people with asthma or heart conditions should follow medical advice

· Keep rescue inhalers and medications handy if prescribed

· Regular check-ups can prevent long-term respiratory issues

💡 Bottom Line:
Smog and air pollution are unavoidable during winters, but smart habits like monitoring air quality, using masks, eating antioxidant-rich foods, and keeping indoor air clean can significantly protect your health.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Balasahana Suresh

04/11/2025 11:35 AM