As Delhi finds itself again battling severe air quality, residents face a tough reality. High AQI levels prompt warnings to stay indoors, and schools are moving to hybrid models. For many, life doesn’t stop just because the air is polluted.
Health experts stress that the impact of polluted air is not just seasonal; it’s continuous. “Polluted air is now a daily health concern for most people in Delhi,” shares Priyanka Shah, a nutritionist and founder of NutriDate with Priyanka.
She emphasizes that while we can’t control external air quality, we can boost our internal defense. “Our diet and lifestyle may not eliminate pollution, but they play a huge role in how our body reacts,” she explains.
The Broader Impact of Pollution
Air pollution affects more than just our lungs. Recent research shows it can trigger chronic inflammation and oxidative stress, which can mess with nearly every system in our body. This makes asthma and allergies worse, increases heart disease risk, speeds up skin aging, and can even lead to mental fatigue.
Shah refers to pollution as a “slow poison” and asks an important question: “How resilient is your body?”
Nutrition: A Key Defense
When air quality worsens, our nutritional needs actually increase. Many people, however, fall into unhealthy eating habits—consuming processed foods or drastically reducing their intake. Shah argues this approach is harmful. She advocates for eating antioxidant-rich foods like amla, guava, spinach, and turmeric, which can help combat the damaging effects of pollution.
Protein is another essential nutrient that is often overlooked. In high pollution settings, our bodies need more protein for repair. Cutting out dietary staples like lentils, dairy, or nuts during these times is counterproductive.
The Role of Gut Health
Surprisingly, pollution can also disrupt gut health. About 70% of our immune system is located in the gut, making it crucial for our overall health. Pollution can alter the balance of gut bacteria, leading to digestive issues and a weaker immune response.
Daily habits that can improve gut health include consuming fermented foods and plenty of fiber while limiting ultra-processed items. A healthy gut not only aids digestion but also boosts the body’s ability to handle toxins.
Hydration Matters More Than You Think
In polluted environments, staying hydrated is vital. Thick air can hinder our body’s ability to detox and increase mucus production. Shah emphasizes the importance of drinking water and consuming warm fluids like herbal teas, especially during peak pollution months.
Lifestyle Changes for Better Health
Nutrition alone can’t fix the damage from pollution. Good sleep and stress management are equally important. “Quality sleep is non-negotiable,” Shah insists. It’s also crucial to find safe ways to stay active during high AQI days, such as doing yoga or gentle stretches indoors.
She even suggests breathing exercises like anulom vilom to help improve oxygen efficiency.
Avoiding Common Pitfalls
Shah warns against extreme measures during periods of heavy pollution. Don’t starve or rely too heavily on supplements without guidance. Also, be alert to health signs like fatigue and digestive problems—these can indicate a growing issue.
“Health deteriorates gradually, so we have to build it consistently,” she states.
Practical Takeaways
For residents of Delhi, here are some essential tips:
- Focus on strengthening your body, not restricting it.
- Prioritize gut health to support your immune system.
- Don’t underestimate the importance of sleep and stress management.
- Consistency is key—every small effort counts.
Shifting the Narrative
As Delhi faces ongoing air quality challenges, the focus must shift from fear to adaptability. Shah believes that in our current environment, being health-conscious isn’t just a personal choice but a survival skill.
Living well in polluted cities is about making informed decisions about food, lifestyle, and self-care. For more information, visit the World Health Organization for insights on air quality and health.
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