- By Bornika Das
- Thu, 18 Dec 2025 11:06 AM (IST)
- Source:JND
Delhi Air Pollution: Delhi’s Air Quality Index (AQI) remained in the ‘very poor’ category at 374, especially in RK Puram, according to CPCB data. Despite the marginal improvement, air quality deteriorated again, with several monitoring stations recording severe levels, crossing the 400 mark. Moreover, large parts of Delhi remained engulfed in a dense layer of toxic smog, sharply reducing visibility and causing discomfort for residents. As per recent reports, when AQI is in the ‘very poor’category, fine particles (PM2.5) slip deep into the lungs and bloodstream, triggering chronic inflammation and harmful effects on the heart, brain and lungs. However, with minor lifestyle changes and smog protection tips, you can save yourself from the toxic smog.
This toxic smog affects the sensitive groups, such as children, senior citizens, and asthmatic patients who are vulnerable to attacks of asthma, bronchitis and even life-long injury. It has been found by a 2025 study that additional deaths attributed to pollution can reach around 40 extra deaths per day beyond the baseline. However, with winter lifestyle changes, Delhi AQI protection tips require more attention. Take a look:
Easy Ways To Reduce Smog Exposure In Delhi
Improve Indoor Air Quality
Keep windows closed during high-AQI hours, especially in the morning and late evening. Use a HEPA-filter air purifier in your main living room and bedroom, as per the room’s size. Although it won’t eliminate all the risk, it can significantly lower indoor particulate counts.
You can also reduce indoor sources of pollution by avoiding the burning of incense or charcoal indoors.
Duration Of Outdoor Exposure
Plan any outdoor activity when AQI improves, i.e., after rain or during daylight hours when dispersion is better and on the days when the AQI is more than 300, stay indoors if possible. If you step outside, wear an N95 or equivalent mask that fits well.
Support Lung And Immune Health
Include antioxidant-rich foods like citrus foods, leafy greens, turmeric and omega-3 fats, which include walnuts and flaxseed. Besides, keep yourself hydrated. All of these items help dampen inflammation from pollutants.
Apart from nutritional benefits from foods, exercise smartly by shifting outdoor workouts to indoors. Moderate indoor exercise is better than high-intensity outside when pollution is heavy.
The better you sleep, the more repair processes are supported. As polluted air may interfere with lung recovery during sleep, getting quality rest is important.
Lifestyle Swaps To Reduce Impact Of Delhi Smog (Image Credits: Canva)
Indoor Humidity And Ventilation
These should be continuously monitored. Low humidity worsens airway irritation; if possible, maintain indoor relative humidity at 40-60 per cent.
Use exhaust fans or air exchanges after cooking or if indoor air gets stagnant. Cleaner indoor air reduces the total exposure load on your lungs.
Prioritise Medical Check-Ups And Preventive Care
If you have asthma, COPD, heart disease or are older, you must speak to your doctor about your plan for smog season.
ALSO READ: Why Winter Workouts Feel Harder In Delhi; Tips To Exercise Safely Amid Air Pollution
Even healthy people may face increased risk when the AQI is extraordinarily high. A small symptom of breathlessness or cough should not be ignored.
With the AQI in Delhi reaching 370 today, take charge and practice smart and healthy winter habits that reduce the impact of the smog on the lungs and overall body. After all, when the air refuses to cooperate, your smartest move is to give your body every chance to resist the damage.