7 ways to protect your lungs from urban air pollution: Lifestyle changes, air purifiers, masks, more 

Air pollution health risk: Invest in a high-quality N95 mask, especially if you commute through polluted areas. These masks are designed to filter out harmful particles and protect your lungs from direct exposure

With our cities choked by the notorious toxic air pollution, waking up to a heavy chest and a lingering cough has become increasingly common. If your breathing feels restricted, it’s essential to limit outdoor exposure, as urban air pollution can severely impact your lungs.

There are harmful particles in the air you breathe, says Dr Hemanth L, Consultant Pulmonologist and Critical Care Medicine, SS SPARSH Hospital, RR Nagar. “Air pollution has today become more than an environmental concern; it has turned into a public health crisis. The lungs are often the first to suffer, and the ripple effects on your health are vast,” he warns.

Dr Hemanth L adds that from asthma and chronic obstructive pulmonary disease (COPD) to long-term risks like lung cancer, urban air pollution poses a serious threat. He suggests the following steps to protect your lungs and safeguard your respiratory health:

Understand the harmful substances present in air:

• Particulate matter (PM2.5 and PM10): These tiny particles penetrate deep into the lungs, causing inflammation.
• Nitrogen oxides (NOx): Emitted by vehicles, they worsen asthma and irritate airways.
• Sulphur dioxide (SO2): Linked to bronchial constriction, this pollutant originates from industrial emissions.
• Volatile organic compounds and ozone: These aggravate lung tissues, reducing lung capacity.

Also read | How the ‘Severe’ Air Quality Impacts Your Health and What You Need to Know

Check the Air quality index (AQI) regularly

Stay informed about pollution levels in your area. Use apps or websites to monitor the AQI and avoid outdoor activities during high-pollution periods, especially in the mornings when smog tends to peak.

• Create a clean indoor environment: To create a clean indoor environment, start by using HEPA filters to effectively reduce indoor pollutants. During high-pollution hours, keep windows and doors closed to prevent outdoor contaminants from entering. Additionally, consider incorporating air-purifying plants such as spider plants or peace lilies, which can naturally improve air quality and help maintain a healthier living space.

• Wear protective masks outdoors: Invest in a high-quality N95 mask, especially if you commute through polluted areas. These masks are designed to filter out harmful particles and protect your lungs from direct exposure.

• Eat antioxidant-rich foods: Berries, nuts, and leafy greens help combat oxidative stress caused by pollution.
• Stay hydrated: Water helps keep your airways moist and reduces irritation.
• Avoid smoking: Smoking weakens lung defenses and exacerbates the impact of pollution.
• Support clean air: Supporting green initiatives can make a collective difference. Push for stricter emission standards for vehicles and industries. Advocate for urban planning that includes green zones. Join awareness campaigns to educate others on reducing pollution.

• Consult pulmonology experts: If you experience persistent symptoms like coughing, wheezing, or breathlessness, consult a pulmonologist. Recent advancements, like affordable air purifiers, are becoming more accessible, even in low-income areas. Understand that early diagnosis and treatment can prevent long-term damage.