Delhi-NCR is once again battling toxic air. Levels of PM2.5 — the most dangerous fine particles — have risen sharply, and the Air Quality Index in many cities is in the ‘severe’ zone. Since these particles enter the body through breathing, the lungs are the first to get affected.

To stay healthy during high pollution, small changes in your routine and diet can make a big difference. Along with this, certain foods and practices can strengthen your respiratory system and boost immunity.

What doctors advise

According to Dr. L. H. Ghotekar (Lady Hardinge Hospital):

• Avoid going outdoors during peak pollution hours (morning and evening).
• Always wear an N95 mask when outside.
• Prefer indoor workouts instead of running or walking outdoors.
• Use air purifiers at home if possible.
• Keep indoor plants like snake plant, spider plant, and aloe vera, which help improve air quality.

Now let’s understand what habits and diet can protect your lungs.

1. Keep yourself hydrated

Drinking plenty of water helps the body flush out toxins absorbed from polluted air. Herbal teas are especially helpful as they are rich in antioxidants that protect lung tissues.

Best options:
• Tulsi tea
• Ginger tea
• Black pepper and clove infusion

2. Foods that strengthen lungs

To maintain lung health and strong immunity, your diet should be rich in:

• Vitamin C
• Vitamin D
• Omega-3 fatty acids
• Vitamin B12
• Zinc
• Selenium
• Magnesium

According to Healthline and other medical research, these foods are especially beneficial for the lungs:

• Beetroot
• Apples
• Pumpkin
• Turmeric
• Tomatoes
• Blueberries
• Green tea
• Red cabbage
• Oyster mushrooms
• Curd (yogurt)
• Nuts and seeds (almonds, walnuts, chia, flaxseed)

3. Steam inhalation

Taking steam at night is very helpful, especially when pollution levels are high.
Benefits:

• Clears mucus
• Reduces throat inflammation
• Prevents cough and irritation caused by polluted air
• Lowers the risk of respiratory infections

Just 5–10 minutes of steam daily can make breathing easier.

4. Breathing exercises (Pranayama)

To keep the lungs strong and increase capacity, practice:

• Bhastrika
• Anulom-Vilom
• Kapalabhati

These improve lung expansion, strengthen respiratory muscles, and enhance oxygen supply.

Yoga poses helpful for lungs:
• Bhujangasana (Cobra Pose) – opens the chest and improves lung function.