The Air Quality Index (AQI) measures air pollution levels. An AQI above 150 can severely impact sensitive individuals such as children, the elderly, and those with asthma. On days with poor air quality, adopting protective measures can mitigate pollution's effects on the respiratory system.

Limit outdoor activities. To protect your health, minimize exposure to irritants like smoke, dust, and pollutants. Check the weather and local air quality forecast each morning. If the air is polluted, opt for indoor exercise instead of outdoor jogging. Stay indoors as much as possible.

Wear a mask. If you must go outside, wear a mask to reduce exposure to polluted air. Choose a multi-layered, quality mask for better protection of your nose and throat. Cloth masks are not recommended as they primarily block droplets and cannot filter fine airborne particles. Use saline to rinse your throat and nose two times daily, especially after returning indoors, to protect your nasal passages and throat.

Close windows and limit indoor pollution. Closing windows can prevent many pollutants from entering your home. If possible, use an indoor air purifier to filter out invading dust particles. If an air purifier is unavailable, limit activities that increase indoor pollution, such as burning candles, incense, or smoking.

Reduce humidity. High humidity can pose several health risks. To lower humidity in your living space, keep your home well-ventilated, especially in areas with high moisture like bathrooms and kitchens, and prevent water from pooling. Using a dehumidifier and turning on a fan while cooking helps reduce indoor humidity.

Place air-purifying plants indoors. Indoor plants help purify the air, increase oxygen levels, and reduce some pollutants like fine particles. However, clean plants regularly to prevent mold growth or allergies.

Boost immunity. Strengthening your immunity is one of the ways to help your body fight pathogens like viruses and bacteria. Increase your intake of fruits, vegetables, lean protein, and whole grains, while limiting processed foods and sugary drinks. Manage stress, maintain a healthy weight, and dedicate 30-60 minutes daily to exercise to improve your health. Avoid over-exercising, as it can be counterproductive. Get 7-9 hours of sleep each night, as insufficient sleep can weaken the immune system.

By Anh Chi (Based on Very Well Health, Healthline)