8 Essential Tips To Stay Healthy During Smog And Air Pollution

Smog Protection Tips: With the winter season approaching, smog and air pollution are becoming a major concern in urban areas, like every year. Over the year, exposure to air pollution has affected millions with several respiratory problems, along with weakening immunity and impacting long-term wellness. Vehicle emissions, industrial fumes and low atmospheric pressure form a toxic milieu that affects the overall physical health. While avoiding outdoor exposure completely isn’t always possible, adopting smog protection tips helps minimise exposure and fortifies the body's defences are the keys to surviving the smog and air pollution.

Air pollution affects everyone; however, it is most severe for children, the elderly, and those who have pre-existing health problems, such as asthma or heart disease. Thus, incorporating air pollution health prevention tips into daily lifestyle becomes extremely important during the smog season. Here are the eight essential tips to stay healthy during smog and air pollution.

How To Stay Healthy With Poor Air Quality?

Wear A High-Quality Mask Outdoors

A simple cloth mask is not enough to filter out fine particulate matter during heavy smog days. Use an N95 or N99 mask, which can drastically reduce the amount of harmful particles entering the respiratory system. Wearing a mask protects the lungs from irritation but also prevents long-term health risks like asthma or bronchitis.

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Keep Indoor Air Clean

Home should serve as a safe haven during high smog days. Investing in air purifiers with HEPA filters can remove fine dust particles and pollutants from indoor air, improving overall air quality significantly. Also, incorporate indoor plants like snake plant, aloe vera and spider plant as they help in purifying the air naturally while adding a refreshing touch to the home.

Boost Immunity With Nutritious Foods

Strengthen your immunity by consuming antioxidant-rich foods like berries, citrus fruits and green leafy vegetables that help fight oxidative stress caused by pollutants. Foods rich in vitamin C, vitamin E, and omega-3 fatty acids strengthen lung function and reduce inflammation. Turmeric, ginger and garlic have natural anti-inflammatory and detoxifying properties, which are beneficial during air pollution. These foods will act as the body’s natural defences against air pollution.

Limit Outdoor Activity During Peak Smog Hours

Air pollution fluctuates throughout the day, often peaking during early morning and late evening hours due to traffic and industrial emissions. Planning outdoor activities during periods of lower pollution reduces exposure. Consider indoor workouts or gyms with good air filtration systems. Children, elderly individuals and people with respiratory conditions should strictly avoid peak smog hours. This will protect the lungs and reduce stress on the respiratory system while maintaining physical activity.

Stay Hydrated To Flush Out Toxins

Pollutants in smog can enter the bloodstream and respiratory system, making hydration essential. Drinking plenty of water, herbal teas, and soups helps flush out toxins while keeping mucous membranes moist. Warm fluids can also soothe inflammation caused by air pollution. Incorporate hydrating foods like cucumbers, watermelon and citrus fruits into the diet to detoxify the body. Staying hydrated is a simple yet powerful way to minimise smog’s adverse effects while supporting your immune system.

Preventive Measures To Stay Healthy During Air Pollution (Image Credits: Canva)

Practice Breathing Exercises

Controlled breathing techniques improve lung capacity and efficiency, helping combat the effects of polluted air. Practice Pranayama, deep diaphragmatic breathing, and alternate nostril breathing that can strengthen respiratory muscles and improve oxygen flow. Breathing exercises also help reduce stress, which can worsen respiratory irritation. Even a short daily practice of 15–20 minutes can make a significant difference.

Maintain Personal Hygiene

Pollutants from air pollution and smog can settle on skin, hair, and clothing, leading to irritation and potential infections. Thus, it is important to shower regularly, wash hands and change clothes after returning home from outdoors. This prevents the accumulation of harmful particles. Use gentle cleansers to remove fine dust and pollutants protect sensitive skin. Clean exposed surfaces like mobile phones and eyewear to prevent indirect exposure.

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Monitor Air Quality And Take Precautions

Lastly, it is important to stay informed about air quality for making safe daily choices. When AQI levels are high, consider wearing masks, staying indoors, and using air purifiers. Awareness allows you to plan travel, outdoor work, and exercise around safer conditions.

Smog and air pollution can be kept at bay by conscious effort and constant preventive measures. Following these tips are the basic steps to protect oneself from the harmful effects of smog and air pollution.