Living in High AQI Cities: Essential Habits to Protect Your Respiratory Health

In recent years, the air quality in major Indian cities has seen a sharp decline, with cities like Delhi, Sonipat, Ghaziabad and much more frequently ranking among the most polluted globally. The Air Quality Index (AQI) in these areas can exceed 400 to 500, reaching hazardous levels, especially during the winter months. Living in such environments poses significant health risks, including respiratory issues, cardiovascular diseases, and a reduced life expectancy by as much as 2-6 years for residents in highly polluted zones.

This is not better even in cities like Mumbai, Pune, Thane, Navi Mumbai, Hyderabad, Noida, Bangalore and more!

Here are essential habits and strategies to help protect your respiratory health while living in high AQI cities-

1. Invest in High-Quality Masks

Masks are crucial for those exposed to high pollution levels daily, especially while commuting or engaging in outdoor activities. N95 and N99 masks are recommended as they effectively filter out up to 95-99% of harmful PM2.5 particles; one of the primary pollutants causing respiratory problems. These masks are particularly helpful during peak pollution hours, typically in the morning and evening.

Many people in Delhi, for instance, now regularly use N95 masks due to the dangerously high PM2.5 levels, which are sometimes over ten times the WHO-recommended safe limit.

Image via DePaul University

2. Utilize Air Purifiers at Home

Indoor air quality can also be compromised due to the infiltration of outdoor pollutants, cooking fumes, and even common household chemicals. Investing in a high-efficiency air purifier is one of the best ways to reduce indoor pollution.

uBreathe's Plant-based Air Purifiers with a 5-layer filtration system captures all gaseous and microscopic pollutants, including PM2.5 and PM10 particles. Using these purifiers in bedrooms and living areas can significantly reduce exposure, especially for vulnerable populations like children, elderly individuals, and those with respiratory conditions.

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3. Stay Informed and Monitor AQI Levels

Being aware of current AQI levels allows you to make informed decisions about outdoor activities. Numerous apps and websites, like the AQI India website, provide real-time updates on air quality. Additionally, the uBreathe Air Purifier also provides real-time AQI monitoring as well.

In high AQI conditions, limit outdoor activities, especially exercise, which increases respiratory rate and pollutant intake. Schools in Delhi and other cities often cancel outdoor activities on severe pollution days, a habit adults should adopt as well. The Indian government also provides AQI updates that help in planning daily routines based on air quality.

Image via https://aqicn.org/research/

4. Optimize Your Indoor Environment

Reducing indoor pollution sources is another way to protect health. Use exhaust fans in kitchens to minimize cooking fumes, avoid burning incense or candles, and ensure good ventilation on days when the outdoor AQI is moderate.

Indoor plants, such as spider plants and snake plants, are sometimes suggested to help improve indoor air quality; however, they should complement—not replace—air purifiers, as their effect is limited compared to mechanical filtration.

5. Adopt a Nutritious Diet to Boost Immunity

Studies indicate that a diet rich in antioxidants can help mitigate the effects of pollution on the body. Foods rich in vitamins C and E, omega-3 fatty acids, and beta-carotene support lung function and reduce inflammation caused by pollutants.

Citrus fruits, green leafy vegetables, nuts, and seeds are excellent sources of these nutrients. Drinking plenty of water also helps in flushing out toxins, so make it a habit to stay hydrated, particularly in polluted environments.

6. Regular Health Checkups and Respiratory Exercises

Living in a high-pollution environment requires proactive health monitoring. Regular checkups can help detect early signs of pollution-related illnesses.

Also, practicing respiratory exercises like pranayama can strengthen lung capacity. However, these exercises should only be done in a clean-air environment to avoid inhaling more pollutants.

Image via everydayhealth.com

DOs and DON'Ts of Living in High AQI Cities

DOs	DON'Ts
Wear high-quality masks (N95/N99): Use masks that filter out harmful pollutants effectively.	Avoid cloth or surgical masks for pollution: They are insufficient against PM2.5 particles.
Use air purifiers indoors: Install effective air purifiers in main living spaces.	Don’t open windows on high AQI days: It can bring outdoor pollution indoors.
Monitor AQI levels daily: Check apps or websites to plan safe outdoor activities.	Avoid outdoor exercise when AQI is high: Intense activities increase pollutant inhalation.
Eat antioxidant-rich foods: Include foods like citrus, spinach, and green tea to boost immunity.	Don’t rely on processed foods: They can contribute to inflammation and are less beneficial for health in polluted areas.
Don’t rely on processed foods: They can contribute to inflammation and are less beneficial for health in polluted areas.	Refrain from smoking indoors: This worsens indoor air quality.

Living in a city with high AQI levels demands that residents make conscious lifestyle changes and prioritize their health. While the challenges are significant, adopting these practices can mitigate the risks associated with air pollution and help safeguard your well-being.

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