Air pollution and breathing problems: Protect your lungs with exercises, diet rich in Vitamin C and E

As air pollution continues to create havoc with our lives, it’s important to keep your lungs healthy. Prolonged exposure to polluted air can cause issues like persistent coughing, shortness of breath, and in severe cases, chronic conditions such as asthma or COPD (chronic obstructive pulmonary disease).

Doctors recommend deep breathing and lung exercises to strengthen your respiratory muscles, staying physically active, albeit indoors, and eating foods that are rich in vitamin C and omega-3 fatty acids.

Here’s what else you can do to build stronger, healthier lungs to counter the harmful effects of pollution.

• Practice deep breathing and lung exercises

With the air outside getting increasingly polluted, strengthen your lungs’ capacity by doing regular deep breathing exercises. Dr Arvind Kumar, founder of the Lung Care Foundation in India, in an article in Times of India recommends practicing deep breathing exercises indoors, away from polluted air. This will strengthen your respiratory muscles and improve oxygen intake.

You can try these two breathing exercises: Breathe deeply, expanding your diaphragm to improve lung efficiency; and inhale slowly through the nose, then exhale through pursed lips.

Also read | Expert tips on how to protect your ear, nose, throat from air and noise pollution

• Stay physically active

Regular physical activity can help keep your lungs strong and enhance their oxygen absorption. Brisk walking and jogging can strengthen respiratory muscles, making your lungs more resilient to pollution. However, it's best to avoid outdoor exercise during peak pollution hours, according to pulmonologist Dr Puneet Khanna, in The Indian Express.

• Maintain a healthy diet rich in antioxidants

Healthy lungs start with a diet rich in antioxidants. According to nutritionist Kavita Devgan on NDTV Food, adding foods rich in vitamin C and omega-3 fatty acids to your daily diet can reduce the impact of pollution on respiratory health.

Here is what you should be eating more of:

• Vitamin C supports a healthy immune system and reduces inflammation. Eat citrus fruits, bell peppers, and guava.


• Vitamin E is an antioxidant that protects lung tissue. Include almonds, sunflower seeds, and spinach.


• Fatty fish, walnuts, and flaxseeds provide omega-3 fatty acids that have anti-inflammatory properties and can help prevent respiratory damage.

• Stay hydrated

Haryana-based pulmonologist Dr Ravi Shekhar Jha emphasises in Hindustan Times that hydration is crucial for individuals exposed to high pollution levels as it aids the lungs in flushing out pollutants. So drink 6-8 glasses of water a day, and increase your intake if you’re physically active or live in an especially polluted area.

Also read | Delhi Air Pollution: Understanding how the air we breathe in affects us

• Use air purifiers indoors

Lung Care Foundation recommends using air purifiers in high-use areas like bedrooms and living rooms and changing filters regularly for optimal performance. Choose an air purifier with a HEPA filter to capture allergens, dust, and pollutants.

• Incorporate lung-cleansing herbs

Certain herbs are known for their benefits to respiratory health. Add turmeric which has strong anti-inflammatory properties, ginger, that can help reduce congestion and improve lung health; and tulsi, which boosts immunity.

Ayurvedic practitioner Dr Partap Chauhan suggests in The Indian Express that drinking tulsi and turmeric tea daily to protect against respiratory illnesses, especially during times of high pollution.

• Practice nasal breathing

Breathing through the nose rather than the mouth can reduce the number of pollutants that reach the lungs. In an article in Deccan Herald, respiratory specialist Dr Meenal Patil advises focusing on nasal breathing, particularly when walking or commuting in polluted areas.

• Limit exposure to pollutants and toxins

Reduce exposure to pollutants whenever possible. Stay indoors during high pollution hours, avoid smoking and secondhand smoke, and wear a mask in areas with high pollution to reduce your exposure to airborne particles. Building stronger lungs in the face of rising pollution levels is essential. Take these proactive steps to care for your lungs and safeguard your health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.