Surviving smog: Wellness strategies for mental and physical health
Subscribe to enjoy similar stories. With air quality deteriorating in cities, the question of how to live healthily becomes urgent, especially for those who cannot pack up and leave. When the air quality index (AQI) rises, the immediate priority is protecting physical health.
“First and foremost, wear a mask. High-quality N95 masks are designed to filter out up to 95% of pollutants," says Dr Nikhil Modi, senior consultant (respiratory critical care), Indraprastha Apollo Hospital, Delhi. When AQI crosses 400, it is best to stay indoors.
If outdoor activities are unavoidable, schedule them for the afternoon when the sun’s warmth helps disperse smog. Dr Vivek Nangia, head of pulmonology, Max Super Speciality Hospital, Saket, Delhi, suggests improving household ventilation and installing exhaust fans. “Adopting better cleaning practices, such as using a HEPA-filter vacuum or a damp mop instead of sweeping, can reduce dust and allergens," he says.
A diet rich in antioxidants can mitigate the damage caused by pollution. Doctors recommend incorporating nutrient-dense foods such as dry fruits, fish, guava and Indian gooseberry in meals for an abundance of vitamins A, C and E. “These powerful antioxidants help neutralize the harmful effects of pollutants on your body," says Dr Modi.
When does one have to consider seeking medical intervention or a visit to the hospital? Dr. Nangia advises watching for symptoms like prolonged cough, persistent cold, breathlessness, fever, chest tightness, and, especially, wheezing sounds from the chest as warning signs that require medical attention. “For young children, watch for behavioral changes such as lethargy or reduced appetite, which may indicate respiratory distress," he adds.
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