The Delhiite’s guide to combat high pollution levels: Diet, workouts, lifestyle and travel tips

Whichever direction we choose to point the finger – industrial emissions, vehicular smoke, construction dust, or the burning of crop stubble, the bottom line is that the harmful effects of pollution are alarming. Visible outcomes like hazy skies and restricted visibility are concerning, but the unseen dangers are even worse. With no immediate resolution in sight, it’s critical to focus on what we can control: strengthening our body’s resilience and adopting strategies to mitigate pollution’s impact on our health.

1. Optimize your diet to boost your body’s defenses against harmful particles

Your diet plays a crucial role in strengthening your immune system and protecting your body from the harmful effects of air pollution.

• Eat antioxidant-rich foods: Include fruits like oranges, strawberries, and papayas, which are high in Vitamin C. This nutrient can help neutralize free radicals caused by pollutants.
• Increase omega-3 intake: Fatty fish, walnuts, and flaxseeds are rich in Omega-3 fatty acids, which reduce inflammation in the lungs.
• Add anti-Inflammatory spices: Turmeric, ginger, and black pepper are powerful anti-inflammatory agents. A warm turmeric latte can be a soothing and protective addition to your day.
• Hydrate generously: Drink plenty of water to flush out toxins and stay hydrated. Herbal teas like tulsi (holy basil) tea can also help improve respiratory health.
• Try detoxifying foods: Leafy greens, broccoli, and beetroot support liver detoxification and aid in removing toxins from the body.

2. Hard and smart work, but harder and smarter workout

Exercising is essential for staying healthy, but high pollution levels can make outdoor workouts harmful. Even walking to your gym or travelling by auto or car with the windows rolled down can be a health hazard. Opt for indoor alternatives that keep you active while protecting your respiratory system.

• Yoga for detoxification: Yoga is one of the best ways to improve strength, flexibility, and oxygen circulation. Poses like Adho Mukha Svanasana (Downward Dog) and Trikonasana (Triangle Pose) focus on breathing, posture, and mobility, helping your body detoxify and counter pollution's impact.
• Bodyweight training to avoid going outdoors: Use simple bodyweight exercises like squats, push-ups, and planks to build strength without requiring any equipment. These exercises can easily be tailored to your fitness level and don’t require outdoor space.

The Soulflex Suspension Trainer is an all-in-one bodyweight training tool for strength training, stretching, and warm ups.

• Indoor cardio for endurance and stamina: Jumping jacks, high knees, or dancing are fun and effective ways to improve your cardiovascular health. A quick 20-minute session can significantly boost your energy levels and support lung function without stepping outside.
• Guided workouts to stay motivated at home: Platforms offering guided yoga, HIIT, or pilates sessions bring expert coaching into your living room. These programs help you stay consistent while maintaining proper form. You can opt for both paid or free programs to get you going.

3. Adopt a pollution-combating lifestyle

Your daily habits and routines can significantly influence how well your body copes with high pollution levels.

• Practice breathing exercises and yoga: Pranayama (controlled breathing) can improve lung function and reduce oxidative stress caused by pollutants. Yoga poses like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Bhujangasana (Cobra Pose) enhance lung capacity and detoxify your system.
• Use Indoor Air Purifiers: Invest in high-quality air purifiers with HEPA filters to reduce indoor air pollution.
• Keep Indoor Plants: Plants like snake plant, peace lily, and areca palm not only add aesthetic appeal but also filter out indoor air toxins.
• Wash Pollutants Off Your Skin: Pollution can clog pores and irritate the skin. Wash your face and hands regularly with mild cleansers to remove harmful particles.

4. Travel Smarter in High Pollution Areas

When traveling in polluted areas, small changes can make a big difference to your health.

• Wear a high-quality mask: Choose masks with N95 or N99 filters for better protection against fine particulate matter (PM2.5).
• Avoid peak pollution hours: Pollution levels are typically highest during early mornings and late evenings. Travel mid-day when air quality is relatively better.
• Choose cleaner transport options: Public transport like metros often emits less pollution than private vehicles. For shorter distances, try walking or cycling.
• Use car air purifiers: If you commute regularly, invest in a portable air purifier for your vehicle to reduce exposure to toxins.
• Plan pollution-free Getaways: If and when possible, take weekend trips to greener, less polluted areas to rejuvenate your lungs and mind.