Air pollution in the Delhi-NCR region continues to worsen with each passing day. For weeks, the Air Quality Index (AQI) has remained above 400, placing it in the “severe” category. As a result, people of all age groups are facing the harmful effects of toxic air. Breathing difficulties, eye irritation, sore throat, persistent cough, fatigue, and a weakened immune system have become increasingly common.

With pollution levels this high, completely avoiding exposure is nearly impossible. This raises an important question: how can you protect your health when stepping outside itself has become risky?

According to dietitians and health experts, the solution goes beyond wearing masks or using air purifiers. A strong internal defense system is equally important. Following a nutritious diet and adopting healthy daily habits can help the body fight pollution-related damage from within. Certain foods and drinks can support lung health, flush out toxins, and strengthen immunity.

What Do Health Experts Say?

Senior dietitian Geetika Chopra explains that pollution directly affects the lungs and deprives the brain of adequate oxygen. Fine particulate matter like PM 2.5 penetrates deep into the lungs, damaging lung tissue over time. In such conditions, even outdoor activities like jogging or yoga may increase health risks.

To counter these effects, she recommends including an anti-pollution herbal decoction in the daily routine. This drink is designed to reduce inflammation, detoxify the body, and support lung and immune health.

Anti-Pollution Decoction: Ingredients

To prepare this immunity-boosting drink, you will need:

• Basil (Tulsi) leaves – 5 to 6

• Giloy powder – ½ teaspoon

• Mulethi (Licorice) – ½ inch stick

• Ginger – ½ inch piece

• Turmeric – a pinch

• Black pepper – a pinch

• Hot water – 1.5 cups

How to Prepare the Anti-Pollution Drink

1. Add ginger, mulethi, black pepper, basil leaves, giloy powder, and turmeric to 1.5 cups of water.

2. Boil the mixture for 7–8 minutes until the water reduces to about one cup.

3. Turn off the flame and strain the decoction using a sieve.

4. Drink it warm, preferably in the evening or at night.

Health Benefits of This Anti-Pollution Drink

Dietitians say this herbal decoction contains powerful ingredients that help combat pollution-related health issues:

• Tulsi (Basil) supports lung health and offers antiviral protection

• Giloy helps detoxify the blood and boosts immunity

• Mulethi (Licorice) soothes sore throat and reduces lung irritation

• Ginger and turmeric fight inflammation and improve respiratory function

• Black pepper enhances nutrient absorption and clears congestion

Regular consumption of this decoction can help cleanse the lungs, strengthen immunity, reduce inflammation, and even improve skin health affected by pollution.