Protecting Yourself From India's Air Pollution

India's air pollution levels are among the highest in the world, with 1.4 billion people exposed to unhealthy levels of ambient PM 2.5, the most harmful pollutant. This microscopic particle, 30 times smaller than a human hair, can wreak havoc on the body, causing illnesses like lung cancer, stroke, and heart disease. It is a pressing issue that demands attention, and while systemic solutions are required, individuals can take simple steps to protect themselves and their loved ones from the devastating consequences of air pollution.

Wear a good-quality mask

Air pollution in India is a serious issue, with 1.4 billion people exposed to unhealthy levels of ambient PM2.5, the most harmful pollutant. This fine particulate matter, along with other toxins in the air, can have devastating effects on health, causing respiratory issues, cardiovascular problems, and even contributing to mental health issues like anxiety and depression.

One of the most effective ways to protect yourself from air pollution is to wear a good-quality mask. Not all masks are created equal, and it's important to choose one that offers sufficient protection against the tiny, harmful particles in the air. Look for masks rated N95 or KN95, which are designed to filter out at least 95% of particles that are 0.3 microns in size or larger. These masks are especially effective against PM2.5, which is about 30 times smaller than the width of a human hair and can easily penetrate your lungs and enter your bloodstream. N99 masks offer even higher levels of filtration, at 99% of airborne particles, but they are less breathable and may be uncomfortable for prolonged use.

When selecting a mask, ensure it fits snugly, covering both your nose and mouth, creating a proper seal to prevent unfiltered air from bypassing the mask. Masks with expiratory valves are also beneficial, allowing you to breathe out carbon dioxide more easily. Reusable masks with re-insertable filters are a good option, and for those with asthma or other breathing issues, look for masks with a silicon lining for added comfort.

While masks are an essential tool, it's important to remember that they may not provide complete protection in areas with extremely high pollution levels. Additional protective measures, such as using air purifiers indoors and avoiding outdoor activities during peak pollution times, are also important steps to protect your health.

Use air purifiers

Air purifiers are an excellent way to protect yourself from indoor air pollution. Contrary to popular belief, indoor air is not always cleaner than outdoor air. Dust, cooking fumes, and even furniture can contribute to indoor pollution.

Investing in a good air purifier, particularly one with a HEPA filter, can significantly improve the air quality in your home. Place purifiers in rooms where you spend the most time, such as the bedroom or living room. If you cannot afford multiple units, focus on creating a "clean zone" in one part of your house.

The Amaircare 2500 VOC air purifier is an excellent option for removing air pollution from your home. This unit focuses on VOCs but also contains a true HEPA filter to remove particulate matter from the air, making it a good all-around air purifier. This unit features all-steel construction and will clean up to 1,250 square feet.

If you want the best protection from harmful gases in the air, the Airpura C600 is a great choice. It is a carbon filtration air purifier that is specifically designed for optimum chemical removal. Featuring one of the largest carbon beds of any residential air purifier, this unit can effectively purify up to 2,000 square feet.

For those on a budget, the Delhi-based startup Smart Air Filters produces an indoor air purifier that is highly effective against PM 2.5, the primary air pollutant affecting urban Indian cities. Their do-it-yourself filters are available for 3,399 rupees, making air purifiers accessible to more people.

By using air purifiers, you can improve the air quality in your home and protect yourself and your loved ones from the harmful effects of air pollution.

Avoid outdoor exercise when pollution levels are high

India's air pollution levels are among the highest in the world, and the problem is especially severe in the country. All of India's 1.4 billion people are exposed to unhealthy levels of ambient PM2.5, the most harmful pollutant, which has been linked to thousands of deaths annually. As a result, it is important to take measures to protect yourself from air pollution when exercising outdoors.

The Air Quality Index (AQI) is a trusted source for determining whether it is safe to exercise outdoors. It offers a colour-coded chart with specific AQI levels that indicate whether it is safe to engage in outdoor physical activity. When the AQI exceeds 100, it is considered a cautionary range, and outdoor exercise is generally not recommended, especially for those with pre-existing conditions or those who are unusually sensitive to air pollution. In such cases, it is advisable to opt for indoor exercise or limit extended and strenuous outdoor activity to minimise exposure to pollution.

For those who are healthy, exercising during moderate air pollution may be possible, according to the AQI. However, it is important to monitor AQI levels and be aware of the potential risks, as even low-intensity activities can intensify the negative impacts of air pollution for those with pre-existing conditions. If you have questions about whether it is safe to exercise outdoors, it is recommended to consult your healthcare provider and check the AQI before working out.

Additionally, wearing a good-quality mask can help reduce your exposure to pollutants, but it is important to note that not all masks are created equal. Look for masks rated N95 or N99, as these are designed to filter out particulate matter like PM2.5. Ensure that your mask fits snugly, covering both your nose and mouth.

Consume vitamins and foods that boost immunity

Air pollution in India is a serious issue, with 1.4 billion people exposed to unhealthy levels of PM 2.5, the most harmful pollutant. This microscopic particle can enter your lungs and bloodstream, wreaking havoc on your body. It is linked to various diseases, including lung cancer, stroke, heart disease, asthma, skin problems, mental health challenges, and more. To protect yourself, it is essential to boost your immunity through a healthy diet. Here are some vitamins and foods that can help:

Vitamin C and Omega Fatty Acids: Consume fruits rich in Vitamin C, such as citrus fruits, and foods rich in Omega Fatty Acids. Vitamin C boosts the immune system and helps fight off infections, while Omega Fatty Acids reduce inflammation and support overall health.

Cruciferous Vegetables: Broccoli, cauliflower, pak choy, cabbage, kale, and other cruciferous vegetables contain sulforaphane, a substance that helps eliminate benzene, a common air pollutant. They are also rich in Vitamin C and beta carotene, which boost immunity and protect against pollutants and infections.

Selenium-Rich Foods: Selenium helps reduce oxidative stress in the lungs and improves lung function. Include Brazil nuts, mushrooms, eggs, brown rice, and sunflower seeds in your diet to benefit from selenium's protective effects.

Vitamin A and Beta-Carotene: Dark green leafy vegetables, yellow and orange-colored vegetables, carrot, pumpkin, spinach, and egg yolk are rich in Vitamin A and beta carotene. These nutrients help maintain the integrity of the lung epithelium and exert anti-inflammatory effects, protecting your lungs from the harmful effects of pollution.

Jaggery: Also known as "gudd," jaggery helps flush out pollutants from your lungs. You can consume it raw or use it as a sugar substitute in your daily preparations.

In addition to these dietary recommendations, other measures such as wearing masks, using air purifiers, and advocating for systemic changes are crucial for protecting yourself from air pollution in India.

Ventilate your home

Ventilating your home is an important step in protecting yourself from air pollution in India. Here are some detailed instructions to help you improve the air quality in your home:

Open your windows and doors during the afternoon, specifically between 3 pm and 5 pm. This is the time of day when the concentration of PM 2.5, the most harmful pollutant, is typically at its lowest. By opening your windows and doors during this time slot, you can allow fresh air to circulate throughout your home. If possible, open windows that are opposite each other to create a cross breeze, which will maximize airflow and ventilation.

In addition to this, ensure that your kitchen and bathroom have proper ventilation systems. Install a chimney in your kitchen to remove fumes and an exhaust fan in your bathroom to reduce moisture and prevent the growth of mould. These simple measures will help to improve the air quality in your home by removing pollutants and reducing the likelihood of mould growth, which can further aggravate respiratory issues.

Another way to ventilate your home effectively is to invest in an air purifier, particularly one with a HEPA filter. Place air purifiers in the rooms where you spend the most time, such as the bedroom and living room. If purchasing multiple units is not feasible, create a "clean zone" in one part of your home where you can spend a significant amount of time. This "clean zone" strategy ensures that you have access to cleaner air, even if the rest of the house has higher pollution levels.

Furthermore, consider bringing air-purifying plants into your home. Plants such as aloe vera, ivy, and spider plants are known to purify indoor air and minimize indoor pollution. These plants can be placed in various rooms, including your home office, to help improve the air quality in spaces where you spend a lot of time.

Finally, be mindful of your energy usage. Generating electricity and using certain sources of energy contribute to air pollution. By reducing your energy consumption, you can help improve air quality and curb greenhouse gas emissions. Simple actions like turning off lights when not in use, using energy-efficient appliances, and opting for natural ventilation instead of air conditioning can make a difference in your energy usage and, consequently, the air quality in and around your home.

Frequently asked questions