Don't Let Air Pollution Harm Your Health: Simple Daily Habits to Protect Yourself

Even before Diwali, air pollution levels in many cities have started rising alarmingly. Each year, as winter sets in, the Air Quality Index (AQI) often reaches hazardous levels — and this year is no exception. In areas like Delhi-NCR, thick smog has already begun to cover the sky, making the air difficult to breathe. Exposure to such polluted air can cause several health problems, including cough, sore throat, shortness of breath, and even irritation in the eyes. Those with weak immunity, senior citizens, and children are especially at risk, while people with existing respiratory issues need to be even more cautious.

If your city’s AQI levels are high, there are a few simple yet effective precautions that can help protect your health. The first and most important step is to wear a mask whenever you step outside. Choose a good-quality mask that can filter out fine dust and pollutants. If your work requires you to travel daily, this small habit can make a big difference in reducing your exposure to toxic air.

Pollution can also irritate your throat and lungs, leading to coughing and congestion. To ease these symptoms, inhaling steam from hot water before bedtime can be very effective. Steam helps clear your airways, while gargling with warm salt water can provide quick relief from throat discomfort.

Another often-overlooked effect of pollution is its impact on the eyes. The tiny dust and chemical particles in polluted air can cause dryness, itching, and redness. To protect your eyes, wear glasses or sunglasses when going out. This not only shields your eyes from pollution but also protects them from harmful UV rays. If irritation persists, consult a doctor rather than ignoring it.

Lastly, your body’s natural defense system plays a key role in fighting pollution-related illnesses. Strengthening immunity should therefore be part of your daily routine. Herbal remedies like boiled Giloy water, a decoction of ginger, cloves, and basil, or a glass of turmeric milk before bed can help boost immunity and keep respiratory infections at bay.