Tips To stay Healthy in high Pollution

How to Stay Healthy in High Polluted City?

Those who live in a city that is polluted and has poor air quality are more prone to suffering from various health conditions or ailments we understand how precious air quality is.

The dip in the air quality poses health concerns particularly for children, the elderly and those suffering from lung diseases and asthma. Many also experienced itchy eyes and irritation in the throat. Smog-laden air can lead to burning eyes, dry throat, itchy skin, and cough, irritation in the nose and an increase in breathing problems, lung diseases and asthma and a rise in blood pressure.

Here are a few effective Tips to help you fight the battle against pollution:

*Limit your outdoor exposure.

For children and senior citizens, it is advisable to stay indoors as they are most sensitive to poor air quality. Avoid going out during peak hours when pollution is extremely high. Any outdoor sports activity should be avoided, as well as morning and evening walks.

*Deep breathing exercises.

Certain breathing exercises can help keep away the toxic effects of air pollutants. Yoga exercises practised indoors will help. A deep breathing exercise like Pranayam is recommended on a regular basis.

*Wear a mask and full sleeve clothes.

Do not forget to wear full-sleeved clothes and a mask when you step out. N95 and N99 pollution masks are effective in the given circumstances. If you do not have a mask, use a clean cloth to cover the mouth.

*Eat healthy and drink plenty of fluids.

Vitamin C and omega fatty acids will help boost immunity. Add jaggery, tulsi, honey, ginger, lemon, basil leaves and lots of water to your daily diet. Warm water with a dash of honey and two-three tulsi leaves in the morning will help.

*Steam with eucalyptus oil.

Add a few drops of eucalyptus oil to hot water and inhale the steam. This acts as a natural purifier for the lungs.

*Personal hygiene.

Wash your hands and face every few hours. Change your clothes when you are home from work. A hot shower may help in removing pollutants from your body.

*Avoid two wheelers and auto-rickshaws.

Travelling by an auto-rickshaw and two wheelers will increase your exposure to toxic air. It is advisable to use various modes of public transport such as a bus or a metro or carpool.

*Purify the air indoors.

Plants like money plant, areca palm, chrysanthemum, aloe vera and ficus will help purify the air indoors. If you have kids, elderly or asthma patients at home, it is advisable to invest in a good air purifier

Recipes of concoction for staying healthy in pollution

Ingredients Required:

Water - 1 cup

Ginger - 1 small piece

Tulsi- 4-5 leaves

Turmeric - a pinch

Black Pepper - 5 seeds

Honey - 1 teaspoon

How To Make This Ayurvedic Concoction:

1) To begin with, take a pan and add water to it. Heat it on high flame and allow it to boil. Once it starts boiling, add in ginger, tulsi leaves, a pinch of turmeric and black pepper seeds.

2) Now, boil the concoction on low flame till the water reduces to half a cup. Once this is done, remove it from the stove and pour it in a cup. Add one teaspoon of honey and your concoction is ready. You can add in rock salt if you have phlegm.

The bottom line is that air pollution makes us sick," says Nutritionist Sejal Shah "but by being cautious and careful about when and where we head outdoors, we can stay safe fit and healthy." So let’s try this SWASTH RAHO MAST RAHO!

If you are suffering from continuous allergic cough cold due to high pollution , please book a appointment with a qualified dietitian to help you gain your health back with healthy diet and routine.


Sejal Shah ( About Her)

Expert Nutritionist

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.