Air pollution silently harms health, especially the respiratory system. Regular exposure to fine dust and pollutants can irritate airways, weaken immunity, and increase the risk of lung and cardiovascular diseases. Here are actions to take before and after going outdoors on days with poor air quality to protect your lungs.

Check air quality

Before going out, you can monitor the air quality index (AQI) similar to checking weather forecasts. When the AQI exceeds 100, the air may affect individuals with asthma, cardiovascular disease, or weakened immune systems. If the AQI surpasses 200, the risk to heart and lung health significantly increases, even for healthy individuals.

Choose appropriate masks

Not all types of masks offer equal protection. Regular cloth masks are less effective at filtering fine dust, especially PM2.5 particles, which are tiny enough to penetrate deep into the lungs. On days with high pollution, it is advisable to use N95 masks or equivalent types, ensuring a snug fit to enhance respiratory protection.

Choose appropriate outdoor times

Air pollution levels can fluctuate throughout the day, often peaking in the early morning, late afternoon, or evening when pollutants concentrate near the ground. Individuals should limit outdoor activities or avoid exercising outdoors when the AQI is high to reduce the amount of pollutants inhaled.

Furthermore, families should prioritize indoor air quality. Closing windows during peak pollution hours, using air purifiers, and maintaining proper ventilation can create a healthier living environment. Avoid smoking, limit burning candles or incense, and refrain from using strong cleaning chemicals indoors.

Drinking enough water helps keep respiratory passages moist and supports the body in expelling pollutants. A diet rich in fruits, vegetables, and nuts provides antioxidants, which can reduce the negative effects of pollution on the body. Turmeric and ginger contain anti-inflammatory compounds, beneficial for respiratory health when incorporated appropriately into meals.

After returning indoors, change your clothes and shower to remove accumulated dust and dirt. Gargle with salt water and rinse your nose daily with saline solution to clear pollutants. Practicing deep breathing exercises, diaphragmatic breathing, or pursed-lip breathing can increase lung capacity and alleviate shortness of breath.

Le Nguyen (According to Times of India)