How to Protect Yourself from Air pollution and high AQI

On certain mornings, the world feels strangely muffled—as if the city is wrapped in a dull gray blanket.

You open your window to get some fresh air, but instead, you are confronted by the heavy-metal stench of pollution. The AQI app turns a threatening red, yet the day will not wait. 

Children rush to school with massive masks, joggers grudgingly replace their morning run with indoor laps, and you hear that scratch at the back of your throat, a little sign that today is not a friendly day.

When such a moment comes, the threat of pollution is made invisible. The ones that you cannot see are silently drifting in through your lungs, in your blood, maybe even in your mind, to the point that you now remember that clean air is not something that you can afford to take a breath of anymore. 

Yet you are not powerless. You can defend yourself and your loved ones with the proper habits, tools, and awareness.

This is the roadmap for staying healthy in a world where the air becomes toxic.

The article discusses practical steps, science-based strategies, and small changes you can make every day to make breathing a little easier, even when the skies say otherwise.

Understanding AQI and Its Impact

The Air Quality Index (AQI) helps you understand air quality in your area, giving you the confidence to assess pollution levels from 0 to 500 and make informed decisions. 

Typically, good air quality is represented by a lower AQI (0-50), and a higher AQI (over 150) indicates pollution and may be dangerous, particularly when exposure is prolonged.^[1] 

AQI is derived from the most common pollutants, namely ground-level ozone, particulate matter (PM2.5 and PM10), carbon monoxide, sulfur dioxide, and nitrogen dioxide.^[2]

Health Risks of High AQI Levels and air pollution

An increase in AQI leads to the accumulation of pollutants in the air, which may harm the body in the short and long term. Long-term exposure to poor air quality may lead to several health issues including:

• Irritation of the eyes and throat
• Coughing, wheezing, and shortness of breath
• Increased fatigue or difficulty concentrating
• Pollutants can cause dryness, redness, and itching on skin and nasal cavity.
• Clogged pores from airborne dirt and pollutants can lead to acne flare-ups.
• Hair might become dry, brittle, or lose its natural shine due to pollution’s effect on the scalp.

Who’s Most Vulnerable to High AQI Levels

Some groups, including children, older people, and those with respiratory or heart conditions, are more vulnerable to poor air quality and should take extra precautions when AQI rises.

• Children
• Elderly individuals
• Individuals having underlying respiratory illnesses.
• Individuals with heart disease.
• Individuals in the post-surgery recovery phase
• Individuals with compromised immunity because of existing health conditions, such as cancer, HIV, AIDS etc.
• Pregnant women
• Outdoor workers

How to Protect Your Health from Air Pollution and when AQI Soars

When AQI rises, taking practical steps, such as reducing exposure, can help you feel more in control and protect your loved ones’ health on high-pollution days.

1. Dietary Adjustments

Your diet can be very important for maintaining your health when AQI levels are high. Foods that contain antioxidants, such as berries, leafy greens, nuts, and seeds, may help counteract the destructive effects of pollution in the body.

Including immunity-boosting foods, such as ginger, garlic, citrus fruits, nuts, prebiotics, and probiotics might also help you mitigate the effects of bad air by strengthening your defense system!

The omega-3 fatty acids in fish, such as salmon, may support lung function and manage inflammation.

Moreover, vitamin C-rich foods like citrus fruits may enhance your immune system, helping your body better prepare to counter the negative effects of polluted air.^[3]

Aashirvaad Atta and Multigrains introduced the Digestion Quotient. Now you can take a two-minute quiz to see how well your digestive system is performing.

2. Stay Indoors

In situations where the AQI is high, it is among the most effective ways to protect your health, as you should stay at home as much as possible.^[4]

The more you spend time outside, the more time you are exposed to dangerous air that can cause irritation to your respiratory system and may predispose you to serious health issues in the long run. 

When you need to go out, avoid peak pollution hours, which are normally very early mornings and late evenings when air quality is usually poor. 

3. Seal Windows and Doors

Closing your windows and doors on high-AQI days is an important measure that helps keep polluted air out of your home.^[5]

Even the slightest crack can give way to harmful particles that will defeat the work of your air purifier and undermine your health. 

These gaps can be sealed with weather stripping or tape, improving your home’s air quality and making it safer. Such added protection may go a long way toward reducing exposure to outdoor pollutants.

4. Wear a Mask

Using a good mask, like an N95, is a good step towards minimizing the amount of harmful pollutants to which you are exposed when you have to leave home.^[6] These are masks that filter out particulate matter so it does not get into your lungs. 

Whether you are commuting or running errands, a mask will help cover vulnerable areas of your breathing system and minimize the risk of coughing or prolonging health problems. It is an easy yet effective way to protect your health on poor air days.

5. Monitor AQI Levels

Monitoring pollution levels would help you avoid venturing outside when air quality is especially low. Most apps go as far as to give health alerts warning you to take additional precautions when pollution is high.

Before stepping out, try to check the AQI levels to be well prepared and cautious.

Being informed about the AQI allows you to make decisions about how to use your day and ensures that you are doing what it takes to keep your health safe as pollution levels increase.^[7]

6. Stay Hydrated

The most efficient, yet easy, way to ensure your body acclimates to a high level of pollution is to drink as much water as you can.

Hydration ( 2-3 liters of water a day) is important for clearing toxins and maintaining a healthy respiratory system.^[8]

Water also helps maintain the mucous membranes moist, making it easier to cleanse pollutants from your body.^[9]

Hydration is yet another factor that may be even more beneficial for combating the adverse effects of polluted air on a high-AQI day.

7. Exercise Indoors

When you are outside during days of high-AQI, you are exposed to harmful pollutants that can cause lasting, irreversible lung damage. Instead, replace it with indoor physical activities like yoga, pilates, or light cardio.^[10]

Such activities will help you stay active without risking inhaling toxic particles.

Exercises indoors are also not so straining to your body; therefore, you will effectively remain fit without exposing your lungs to air pollution. If you still intend to go outdoors, please don’t forget to wear a mask, and choose a place full of trees and more greenery!

It does not take long to change your routine to enjoy good health.

8. Breathing Exercises

Exercises that involve deep breathing will also tone your lungs and help counter the negative effects of pollution on your respiratory system.^[11]

Some of these techniques include diaphragmatic and pursed-lip breathing, which assist in the enhancement of oxygenation, stress management, and the enhancement of lung activity. 

It can also be used to clear some of the pollution in your breathing pipes, making breathing easier. Breathing exercises can also help improve your respiratory fitness and can be incorporated into your day-to-day schedule, especially when air quality is poor.

9. Get Enough Sleep

You also need sleep to allow your body to relax and rejuvenate, especially when the poor quality of the air has adverse effects.

When the AQI is high, the respiratory and immune systems are overloaded as they try to clear the air pollutants, which can be tiring. 

A good amount of sleep is 7-8 hours, as this time is sufficient to repair damaged cells, regulate inflammation, and boost immunity.^[12]

Sleep should be given priority as one of the essential practices that will not only help you stay healthy but also enable your body to counter the adverse effects of polluted air.

10. Use a Humidifier or Air Purifier

It would be helpful to have a humidifier or air purifier to calm your breathing system on bad air days. In hot, dry seasons, pollutants might harm your respiratory system, making it difficult or painful to breathe. 

A humidifier moisturizes the air, helping to manage inflammation of the nose and throat and easing breathing.^[13]

It is a very convenient device that ensures the comfort and well-being of people, even in places with high AQI, as it remains effective even when the air is dry or it becomes colder.

Air purifiers may assure adequate filtration by filtering out small particles or allergens.^[14] It can be a positive step to improve your vascular or respiratory health. 

Aashirvaad Atta with Multigrains collaborated with renowned nutritionists to make the My Meal Plan test. The test tells you how much fibre you consume each day, then creates a meal plan that works for you.

An Ayurvedic Doctor’s Guide

 1) Wash your face thoroughly with a paraben free cleanser to get rid of dirt and pollutants.

2)  Drink lukewarm water and do salt gargles to clear the passage. 

3)  Do Jal Neti – pouring water through the nostril again to clear out toxin build ups. Please make sure you  learn it first under the supervision of an expert!

4) Nasya therapy with oils like anu tailam- nourishes and protects the sensory organs health

 5) Herbal teas to boost immunity. You can have  turmeric and a giloy drink as an immunity booster.

Bottom Line

Your health needs to be taken care of when the AQI is high. Staying at home, using air purifiers, and monitoring air quality are some immediate measures to minimize exposure to harmful pollutants.  

Eat healthy antioxidants and omega-3s to protect your body against the destructive effects of pollution. Indoor activities, breathing exercises, and hydration are also important ways to ensure that your lungs and immune system remain in good condition. 

It is also important to remember that, while such strategies may help, it is always better to consult a healthcare provider, particularly in cases of preexisting conditions.

In such circumstances, precautions and a healthy lifestyle can help you cope better with days of high AQI and safeguard your long-term health.

Frequently Asked Questions