As the Air Quality Index (AQI) crosses the 300 mark, the air becomes dangerous for everyone, but certain groups are particularly at risk. Children, the elderly, pregnant women, and people with respiratory or heart conditions are the most affected. Children’s lungs are still developing, making them more vulnerable to inhaling pollutants. Similarly, those suffering from asthma, COPD, or heart disease may notice their symptoms worsening — including coughing, throat irritation, breathlessness, and fatigue — when pollution levels spike.
According to Dr. Ashish Chaudhary, Managing Director of Aakash Healthcare Hospital in Delhi, it’s important to take extra precautions during high-pollution days. He advises avoiding outdoor exercise during the early morning and late evening hours, as these are when pollution levels tend to peak. When stepping outside, always wear an N95 or N99 mask, and try not to spend long hours in traffic or crowded areas. Once you return home, wash your face and hands thoroughly and stay hydrated to help flush out toxins. Adding foods rich in vitamin C and antioxidants—like oranges, lemons, guavas, tomatoes, and green vegetables—can also help your body fight the harmful effects of pollution.
It’s a common misconception that indoor air is completely safe. In fact, indoor air pollution can be equally harmful. To improve air quality inside your home, grow plants like snake plant, aloe vera, and money plant, which naturally purify the air. Avoid burning candles, incense, or agarbattis excessively, as they release fine particles that pollute the air. Open your windows only during the day when the outdoor air is relatively cleaner, and regularly clean AC and fan filters to prevent dust buildup.
People with heart, lung, or skin conditions need to be especially cautious. Those with asthma, bronchitis, or COPD should continue their prescribed medications and inhalers without interruption and monitor AQI levels before going out. If pollution levels are severe, it’s best to stay indoors. Cover your nose and mouth properly to minimize direct exposure to pollutants. Taking steam inhalation or doing warm saltwater gargles once or twice daily can help keep the respiratory tract clear. Skin patients should apply moisturizer and sunscreen daily to prevent dryness and irritation caused by pollution. Heart patients should avoid strenuous activities during high-pollution days and consult a doctor immediately if they experience chest heaviness, fatigue, or shortness of breath.
In short, while high AQI affects everyone, taking the right preventive steps can significantly reduce health risks. Staying informed, maintaining good indoor air, and following medical advice are key to protecting yourself and your family from the harmful effects of air pollution.
