11 Tips to take care of yourself in this Delhi NCR pollution

Pollution in Delhi is not new, as the dreaded smog is back again in the capital. Delhi is covered with a blanket of smoke, making air quality poor since the day before Diwali. The air quality of Delhi and Delhi NCR has been deteriorating considerably over the past few days. From 21st October to 26th October, the city recorded the first poor air quality day of the season in 2022. As per data, it was found that about 51 per cent of vehicular emissions may have been contributed to this, 13 per cent from residential sources and 11 per cent from industries. Along with this, construction activities contributed about 7 per cent and the burning of waste and energy sectors and about 4 per cent of road dust are responsible for the poor air quality.

What is smog, and how harmful is this?

Smog is a name given to the present condition of pollution in Delhi NCR and is a hazy brown blanket hanging over the skyline. Smog, more specifically, is a ground level of ozone. It is formed when many industrial emissions from the power plant, cars, factories and many other sources react with heat and sunlight in the atmosphere, leading to poor AQI Delhi. The present air pollution scenario in Delhi is getting worse and can lead to many health-related issues. When a person inhales smog, it irritates the airways and makes them more prone to serious lung and heart diseases. Owing to the danger of these health issues, many cities keep a check and monitor the smog levels, every year air quality index in Delhi is monitored so that the increased levels can be controlled by any means. 

How does Air pollution affect your health?

Air pollution or smog is a major threat to health and climate globally as the presence of one or more contaminants like dust, gas, mist, odour, smoke and vapour in the air can be dangerous to health. Smog is a combination of two words, smoke and fog and is a mixture of smoke particles and liquid fog. Exposure to pollution is through the respiratory tract, and inhaling these pollutants can lead to many serious health conditions like oxidative stress, inflammation, immunosuppression and mutagenicity in cells that affect the lungs, heart and many other body organs. Almost every organ in your body can be affected by pollution. Because the pollutants are small, they can easily penetrate your bloodstream via the lungs and circulate in the whole body, leading to systemic inflammation. There are some specific diseases that are associated with smog or air pollution in Delhi as they are strongly linked with poor air quality index Delhi. . It includes:

1. Aggravation of asthma 

Smog triggers asthma attacks and can also worsen asthmatic conditions in a person. You are more prone to disease caused by smog if you smoke, are exposed to pollutants, are obese, and have some allergies. An aggravated form of asthma can lead to many health effects, including:

• Wheezing attacks
• Shortness of breath
• Chest tightness

2. Allergies, irritation in the chest, eyes, throat and nose and coughing 

It is necessary to protect yourself from pollution as these high levels of ozone irritate the respiratory system. This irritation can lead to wheezing and coughing, and the time you get exposed to pollutants, you may suffer from these for some days. The problem continues till the particles are present in your body, and they keep on damaging your lungs even if you feel fit. Smog also raises the probability of allergies as these are higher in areas with smog concentrations, like pollution in DElhi NCR. Health issues increased due to smog can lead to many other linked health effects like:

• Sore throat
• Heartburn or sour taste because of chronic cough
• Post Nasal drip formation
• Eye pain
• Nasal drainage

3. Premature deaths because of cancer and other respiratory ailments

Smog exposure increases the chance of premature deaths that are caused by cancer and many other respiratory ailments. Smog particles contain carcinogens inhalation, which is responsible for many premature deaths. People with a family history, chronic health conditions, with age and who use tobacco products and are prone to smoking are at significant risk. These cancer and respiratory ailments can also lead to 

• Breathing difficulty
• Heart attack
• Stroke
• Weight loss
• Chemical imbalances

The worsening air pollution in Delhi is responsible for many health-related issues occurring in people. For many years the air pollution of the capital city has undergone many changes in terms of levels of pollutants. The pollution level in Delhi NCR has become so high that people are not even safe in their homes. Recently the Director of AIIMS Delhi, Randeep Guleria warned that even air purifiers and N 96 masks are ineffective at this level. The condition of people with respiratory problems can worsen, and there can be a high fatality rate. It is necessary for all to take care of their health and to follow all effective tips to take care of themselves. 

4. Lung damage and breathing difficulties

Delhi pollution contains smog, and many lung conditions can occur due to the harmful effects of smog, which can include bronchitis, pneumonia and emphysema. This lung damage can further lead to

• Tuberculosis
• Pulmonary oedema and embolism
• ARDS
• Pneumoconiosis

5.  Risk of developing rickets

Heavy smog air pollution for a prolonged period blocks ultraviolet rays from reaching the earth, and this can lead to low Vitamin D production. Owing to this, it can result in impaired metabolism of phosphorus and calcium in the bone marrow. It can lead to : 

• Bowed legs
• Breastbone projection
• Thickening of ankles and wrists

Tips to take care of yourself in this Delhi NCR pollution or smog

As the air quality index in Delhi has reached the level of severe quality and a thick envelope of smog can be seen in the capital region, and air pollution in Delhi NCR is at its maximum, it leaves people worried about their health. Smog air pollution is fog when mixed with the smoke in the air owing to industrialization and farm fires. It is essential to take some precautions to save yourself from falling ill. The toxic air is causing everyone to cough and experience throat infections and even spreading many types of viral infections. The condition is even worse for people who have asthma and cardiovascular diseases. Below are some tips that you must follow to protect yourself from the atmospheric pollution of Delhi : 

1. Use of face mask

It is necessary to use face masks nowadays to protect yourself from pollution. Avoid going outdoors without a mask, as it is the best way to block harmful gasses from reaching the respiratory tract and doing any damage. It is important to consider the factors while purchasing a face mask, according to the Director and head of Pulmonology, Dr Vivek Nangia. It is necessary to filter size and choose a mask that can block particles of smaller size, like 2.5 microns, because there are no government-defined quality standards for masks.

2. Avoid strenuous exercises

Delhi pollution and health are the main concerns for all nowadays as AQI Delhi worsens up. People with a regular routine of walking, running, working or engaging in any outdoor exercise must avoid doing it till the pollution levels go low. As per the statistics, the Delhi air quality today is very bad and is not good for people who do any activity outside, like running, leisurely walking etc. This must be avoided because these exercises increase breathing and make a person more prone to taking in pollutants. 

3. Need to plant indoor air-purifying plants

 Owing to the high pollution in Delhi NCR, people have now started wearing masks to protect themselves, but this is not enough. The air quality index has deteriorated sharply since Diwali; however, masks help, but it does not provide clean air to breathe. You are not safe inside your home too from smog, and to stay healthy indoors, you should plant indoor air-purifying plants to the rescue; these will make you feel good and offer many health benefits too. It is the best way to rescue yourself from harmful toxic atmospheric pollution and to keep yourself healthy. Some plants that can help you to breathe pure air are: 

• Snake plant 
• Devil's Ivy 
• Peace Lily
• Bamboo palm
• Chinese evergreen

4. Use air purifiers 

Smog air pollution is a problematic situation, and it is advisable for everyone to use an air purifier at their home and office as it helps to reduce the concentration of pollutants indoors. It is the best way to take care of pollution as it eliminates allergens like smoke, dust, chemicals etc. you can easily breathe pure air inside your house and can stay away from the smog that is covering the outdoors. 

5. Take a steam bath 

The best way to take care of pollution in Delhi is to take a steam bath on a regular basis, as it helps your body to eliminate about 40 per cent of its waste and toxins. The steam room creates good respiratory conditions with humidity levels up to 100 per cent, and it is best for people with respiratory systems and lung problems. Try inhaling steam with a few drops of eucalyptus oil in the evening, as it will work wonders for your lungs. 

6. Eat healthy foods

With the rising pollution levels in Delhi, it is vital for you to stay fit and healthy from the inside. High levels of air pollution can have a severe impact on health and can cause many health conditions; thus, it is advised to eat healthily and choose specific food that can help you to fight pollution from the inside like: 

1. Vitamin C foods 

You should consume Vitamin C as it is the most powerful tool to fight pollution and health hazards. Vitamin C is an antioxidant that has the ability to neutralize the effects of Delhi pollution. You can add oranges, lemon, amla, green vegetables, tomatoes, grapefruit and potatoes to your diet.

2. Turmeric 

It is one of the best food items that can help you manage air pollution. It contains curcumin, which has anti-inflammatory properties that help protect the lungs from the oxidative stress you can get while exposed to polluted air. Consuming this food item is a therapeutic herb that has the ability to protect you from getting any harm from the inside.

3. Ginger 

Ginger is another magical food item that helps in reducing inflammation in the body and also relieves cough. It acts as a decongestant and helps to remove toxins from the body. If you are exposed to smog air pollution, try to have ginger tea as it will help detox your body. 

4. Fish 

It is another best food item that is a great source of omega 3 fatty acids and helps to fight inflammation in the brain. It is also the best food item that protects our body from heart disease and our brain from neurotoxins like mercury and lead in air pollution.

7. Monitor the air quality index on a regular basis

It is vital to check the air quality index in Delhi or of your area on a regular basis, as it will help you to determine when to avoid going out. The best way to check the AQI Delhi is to watch the weather forecast on a regular basis, or you can also check on the air quality website. You can easily track the pollution levels at different routes and at different times of the day, and there are features in mobile apps too that show colour projections that indicate bad air quality. 

8. Keep a check on your cleaning. 

There are many home goods also that you are not aware of and that release dangerous VOCs. It is necessary to switch to o or else low VOC products and avoid the goods that contain perfumes, irritants or other components recommended by ALA. Try to keep them in your storage room and avoid using them to protect yourself from air pollution. 

9. Maintain proper ventilation

 It is better to avoid going outside unnecessarily to prevent smog and air pollution. You can minimize the concentration of airborne contaminants at home by boosting indoor and outdoor air. It is necessary to have proper ventilation in your home when the air quality is fine. You must take extra precautions while cooking, using electronics, or using things that emit VOCs and try to maximize the ventilation.

10. Spread awareness 

There is a need to spread awareness among people about the link between pollution and health. All have to understand the consequences that can arise owing to atmospheric pollution and also the health hazards. You can promote the safety measures that can help people stay healthy and stop them from generating waste. It is time to take steps, and we should not always rely on the government to take some vital steps. 

11. Use a closed transport system.

The best part is to try to avoid going out in air pollution, but the working population can't stay indoors. Thus it is advised to use closed transport to avoid smog air pollution and stop using open vehicles like two-wheelers and rickshaws. Instead, switch to buses, metros and cars as it can help you to avoid pollution to an extent. It can also be a great step towards improving the air quality index in Delhi. 

FAQs

1. How does air pollution affect human health?

Pollution and health are connected with each other as air pollutants are of the greatest concern for human health. 

2. What are two prevalent types of air pollution?

Smog and soot ate two kinds of air pollution. Smog occurs when emissions from fossil fuels react with sunlight, and soot is made of time particles of soil, smoke, dust, chemicals etc. 

3. How is smog a problem?

Smog, when inhaled, irritates the airways and increases the risk of serious heart and lung diseases. 

4. What are the ways to reduce smog?

Smog air pollution can be reduced by reducing the trips in cars, reducing the fireplace, and by avoiding the burning of leaves, trash, and other materials. 

5. What is the air quality index?

Air Quality Index is a tool for reporting and communicating the state of air quality of a city or region. If at or below 100, AQI values are satisfactory and more than 100 are unhealthy. 

Conclusion

The air we breathe has reached dangerous levels, as you can check the Delhi air quality index today. People with no respiratory conditions are facing breathing issues as they are finding it difficult to breathe properly. The pollution in Delhi is actively offering us the polluted air that we inhale and injects nitrogen dioxide, ozone, and diesel exhaust particles into our lungs. Thus follow the above-listed tips that can help you to protect yourself from pollution, and keep in mind to eat the best foods with antioxidants that can give you extra protection from the harmful effects of air pollution in Delhi.