From tests, foods, to keeping indoor air clean: An all-encompassing guide to take care of your lungs amid excessive pollution

Dr Vikas Mittal, Director and Pulmonologist at CK Birla Hospital, Delhi, helped us devise an all-encompassing guide on safeguarding lung health during these challenging times.

1. Eat for your lungs: Nutrition tips

What you eat can significantly influence lung health. Pollution causes oxidative stress, and consuming antioxidant-rich foods can counter its harmful effects.

• Include these in your diet:
  • Vitamin C-rich foods: Citrus fruits, bell peppers, strawberries
  • Omega-3 fatty acids: Flaxseeds, chia seeds, fatty fish like salmon
  • Anti-inflammatory spices: Turmeric, ginger
  • Antioxidant powerhouses: Leafy greens, nuts, seeds
• Role of nutrition:
  Good nutrition strengthens the immune system, reduces inflammation, and helps detoxify pollutants. These benefits ensure optimal lung function and protect respiratory tissues from damage caused by toxins.

Good nutrition strengthens the immune system, reduces inflammation, and helps detoxify pollutants (Source: Freepik)

2. Exercise smartly

Exercise improves oxygen consumption and boosts lung efficiency. However, exercising outdoors during high pollution can do more harm than good.

• Recommended exercises:
  • Indoors: Moderate aerobic activities like walking on a treadmill, cycling, or swimming in controlled environments.
  • Strength training: Calisthenics, yoga (excluding pranayama for direct lung strength), and resistance band exercises.
• Tips:
  Exercise in air-conditioned gyms or indoor spaces. Avoid outdoor activities during peak pollution, especially early mornings or late evenings.

3. Monitor lung health regularly

Ensuring your lungs are functioning well is essential, especially if you live in polluted environments.

• Lung function tests:
  • Spirometry: Commonly used for detecting issues in individuals with pre-existing conditions.
  • Routine Checkups: Healthy individuals should consult a doctor if they experience symptoms like persistent cough or breathlessness. Based on history and examination findings, pulmonary function tests may be ordered.

4. Should you take supplements?

Supplements can support lung health when pollution levels are extreme.

• Potential supplements:
  • Vitamin D
  • Omega-3 fatty acids
  • N-acetyl cysteine (NAC), an antioxidant that reduces inflammation

Regular checkups and professional advice can help detect and address early signs of lung damage (Source: Getty Images/Thinkstock)

Note: Always consult your doctor before starting any supplements.

5. Keep indoor air clean

Polluted indoor air can worsen respiratory health. Using an air purifier or adopting alternative measures can make a significant difference, Dr Mittal said.

• Why you should get an air purifier:
  • Effective in reducing fine particles and allergens indoors.
  • Essential for children, the elderly, and individuals with pre-existing respiratory issues.
• If you can’t buy one, here’s what to do:
  • Use indoor plants like peace lilies, which act as natural air purifiers.
  • Keep windows closed during peak pollution.
  • Clean surfaces frequently with a damp cloth to minimise dust.
  • Ensure proper indoor ventilation when pollution levels drop.

6. Adopt preventive measures

• Wear masks: N95 or equivalent masks help filter harmful particles.
• Stay informed: Monitor air quality indexes (AQI) and plan outdoor activities when pollution levels are lower.
• Hydrate well: Drink plenty of water to keep mucous membranes moist, which helps trap pollutants and expel them from the body.

Regular checkups and professional advice can help detect and address early signs of lung damage.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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