A Simple Guide To Protect Yourself From Air Pollution
Air pollution is a major cause of death and disease globally. And you will be surprised to know that air pollution is responsible for approximately 3.3 million premature deaths across the globe, says recent research.
If you are living in or nearby Delhi, you must be equally concerned about the air pollution which has reached dangerous levels in the past few days. After several days of "Severe" air quality, now the level stands at "Very Poor".
The thick smog surrounding Delhi is causing problems such as uneasy breathing, nausea, headache, cold, cough, chest pain and more. Exposure to pollutants like smog, sulfates, nitrates, and carbon has a significant impact on our health. Although everyone is at risk due to pollution, people with asthma, heart disease, respiratory diseases, children, active adults who exercise outdoors, older adults, people with diabetes, and pregnant women are at a higher risk.
While there is a lot that needs to be done to reduce air pollution, at present, it is of utmost importance that we take care of our health and protect ourselves from this deadly polluted air.
These simple tips will help you cope with air pollution and detoxify your lungs.
1. Refrain From Exercising Outdoors
Exercising is definitely good for your health but exercising outdoors when pollution levels are severe or even very poor is nothing less than committing suicide. When the air is bad, even going for a walk outdoors is not advisable.
Exercise indoor at your home or in a gym. Limit the amount of time you spend outdoors. In fact, if you can avoid going outside altogether, stay indoors.
Always avoid exercising near high-traffic areas. Even when air quality forecasts are not so bad, the vehicles on busy highways can create high pollution levels up to one-third a mile away.
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2. Use Anti-Pollution Masks
Staying indoors is the best way to deal with the current situation in Delhi. However, people who travel daily to reach offices, colleges, etc. are at high risk. Use an N95/99 mask whenever you step out to protect yourself.
3. Ventilate Your Homes
Don’t keep your doors and windows closed at all times to prevent outside air from entering. Even though, the air outside is dangerous keeping all the doors and windows closed throughout the day can increase indoor pollution which is also not good for you.
A simple solution to this problem is to open your windows between 3 pm and 5 pm if the day is bright and sunny as the level of PM 2.5 is the lowest in the air at this time.
But what if the day is not sunny, don’t worry even then you can keep your indoor air clean even if you don’t have an air purifier.
Keep all the doors and windows closed and switch on the exhaust fans, this will ensure that proper air circulation occurs indoor. From time to time switch on the AC as it has an inbuilt air-filter which can to some extent help clean the indoor air.
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4. Take Steam Daily
Luke Coutinho, a holistic healing expert recommends taking steam with 5-10 drops of eucalyptus oil or a drop of peppermint oil. Do this for five minutes twice a day. This helps relax your air-passages and help your body remove the harmful particulate substances that you might have inhaled.
5. Eat Jaggery
Including jaggery or gur in your diet is an effective way to flush out pollutants from your lungs. Jaggery helps to eliminate toxins and dust particles from your bloodstream, lungs, respiratory tract, as well as the food pipe. It is a natural detox food.
You can simply eat it raw or use it instead of sugar in your tea, milk, etc. Another much tastier way of including jaggery in your diet is by making bite-sized laddoo made with soonth (dry ginger), gur (jaggery) and ghee, as recommended by the famous nutritionist Rujuta Diwekar.
To prepare these laddoos, take equal amounts of all these ingredients and mix them well. Roll them into small balls.
Start and end your day with a laddoo when the pollution level outside is high. Rujuta also recommends having one laddoo just after you have spent long hours outdoors. These bites of health not only prevent inflammation and flu but also keep your sinuses clear and improve digestion.
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6. Drink Herbal Teas
There are a number of herbs that help you fight pollution. You can simply add these to some water and make your detox drink.
1. Ginger honey lemon tea
Ginger contains gingerol and certain compounds that can help reduce inflammation. Include ginger in your diet. You can just add ginger to your normal tea or chew a piece with a pinch of salt to keep your immune system healthy. Ginger is especially good for people suffering from asthma. Its anti-inflammatory properties can reduce cough and congestion.
Grate a medium-sized piece of ginger, add a teaspoon of honey and a few drops of lemon juice in water and let it boil. Reduce the mixture to half and strain in a cup. Sip it warm to detoxify your lungs naturally.
Honey can reduce the frequency of your cough and Vitamin C in lemon can boost your immunity.
2. Green tea
Green tea is not just good for weight loss but provides you with antioxidants that can remove toxins from the body and also improve digestion.
3. Turmeric and ginger drink
Turmeric is known for its medicinal properties, it can help control cough, congestion, and cold. Curcumin in turmeric is an anti-inflammatory, antioxidant and anti-cancerous agent. You can make a turmeric ginger drink or even the traditional haldi doodh or turmeric latte.
4. Masala chai
The traditional, age-old masala chai has long been considered the perfect drink for ailments such as cough, cold, congestion and breathing problems. A number of spices are used in masala chai like ginger, cinnamon, clove, black pepper, cardamom, and tulsi. All these medicinal herbs and spices are anti-inflammatory and clear your throat. Sip on warm masala chai regularly to beat air pollution.
5. Licorice (mulethi) root tea
Studies have shown that licorice has antiviral and antimicrobial properties. Beat a one-inch piece of licorice root and add it to boiling water and let it infuse for 10 minutes. You can also add honey or lemon juice. For an itchy throat, you can also gargle with warm licorice water and salt.
7. Eat Diet Rich In Vitamin C and Omega Fatty Acids
Consume fruits rich in Vitamin C, Magnesium and foods rich in Omega Fatty Acids. The vitamin C content in citrus fruits helps boost immunity and lessen the effects of air pollution.
8. Drink Saffron, Basil, And Turmeric Milk
Rujuta Diwekar recommends having a cup of milk with Kesar (saffron), haldi (turmeric) and soaked basil seeds. You can also add jaggery to sweeten it. Heat a glass of milk and add Kesar and haldi to it while it is still boiling. Add 1 tsp of basil seeds and pour it in a cup. Sip on it warm. Saffron contains volatile oils, that can prevent skin and hair damage caused by air pollution. Basil seeds can reduce infections and allergies.
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9. Eat Ghee
It is important to have two to three teaspoons of homemade ghee or clarified butter daily. Even doctors recommend having ghee daily. It helps fight the toxic effects of metals like lead and mercury and does not allow them to accumulate in bones, kidneys, and liver.
You can also put 2 drops of cow ghee in each nostril every day in the morning and at bedtime to stay clear from pollutants.
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