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Increasing pollution in Delhi

After Diwali, Delhi’s air has become even more polluted. The air quality index (AQI) has reached 350, which falls in the ‘very poor’ category. In this situation, breathing is becoming difficult, and now not only sore throat or cough, but people are also facing panic attacks. Doctors say that pollution has now become a threat to the lungs as well as the brain. The fear of stopping breathing has increased among people. Let us know how we can stay safe through 10 simple measures.

Understand the danger of pollution

Toxic particles like PM2.5 and NO2 increase anxiety by reaching the brain. According to a study conducted in 2024, the risk of panic due to pollution increases three times. Especially children, elderly and asthma patients are most affected.

Follow 10 simple steps

1. Check AQI regularly

Check AQI on AirVisual or Sameer app as soon as you wake up in the morning. If AQI is above 200, go out less.

2. Use N95 mask

Instead of ordinary cloth masks, wear N95 or KN95 masks, which block up to 95% of PM2.5 particles.

3. Stay indoors

Keep windows closed. The air quality is at its worst between 6 to 10 in the morning and 5 to 9 in the evening. During this period, stay at home and use fan or AC.

4. Use air purifier

An air purifier with HEPA filter keeps the room air clean. If it is not possible to buy, then put a wet curtain on the window.

5. Practice deep breathing

When feeling nervous, breathe in for 4 seconds, hold for 4 seconds and exhale for 6 seconds. This reduces panic.

6. Do light exercise

Do yoga, stretching or dance indoors. Avoid running outside.

7. Eat nutritious food

Consume foods like Vitamin C (orange, lemon), E (almonds) and Omega-3 (walnuts). This will keep immunity strong.

8. Do not smoke and use incense sticks

Do not use cigarettes or incense sticks at home, because they increase pollution.

9. Plant trees

Plants like snake plant, aloe vera, and peace lily clean the air. Keep 2-3 plants in the room.

10. Consult a doctor

If there is shortness of breath, chest pain or frequent nervousness, consult a doctor immediately and take the medicine on time.

Effect of pollution on mental health

Respiratory problems can be common due to air pollution, but it is essential to take care of lung health. Avoid going out during pollution or smog. If it is necessary to go out, wear a mask or cover the face with a scarf.

• Choosing a good air purifier is a wise step to prevent indoor pollution and breathe freely. Avoid smoking or exercising during poor air quality.
• To increase immunity, take a balanced diet and take multivitamins as per the doctor’s advice.
• To strengthen your lungs, do breathing exercises at home.
• Regular salt water gargling and steam inhalation are also important for healthy lungs.
• Clean the AC and air purifier at home from time to time.
• Keep the house free from dust and mold.
• Drink enough water and avoid junk food that can cause bloating.