Air pollution health risks: Headache, fatigue, itchy throat, other dangers of breathing toxic air

Health risks of air pollution: The most dangerous pollutant is PM2.5, an invisible particle small enough to penetrate the lungs and enter the bloodstream. Once inside, it can wreak havoc across multiple organ systems

The air around you is so polluted that you may wake up with an itchy throat, a dull headache, and a heavy chest. If you are outdoors, by afternoon, your eyes sting, and an unusual fatigue sets in. These subtle yet discomforting signs are the footprints of air pollution on your health, especially in regions like Delhi-NCR.

"Air pollution impacts health in more ways than you can imagine. While respiratory symptoms are the most common, the effects extend far beyond to nearly every organ system, causing a significant strain on overall health," says Dr Mayank Saxena, Additional Director, Pulmonology, Fortis Hospital, Noida.

He lists 7 ways air pollution affects your health, and suggests essential precautionary measures to protect yourself:

The Air Quality Index (AQI) is a critical measure of pollution levels, providing guidance for both the public and policymakers. Here's what the AQI levels mean for your health:

• 0-50 (Good): No risk to health.
• 51-100 (Satisfactory): Minor breathing discomfort for sensitive groups.
• 101-200 (Moderate): Respiratory symptoms may appear in vulnerable individuals.
• 201-300 (Poor): Healthy individuals may experience respiratory problems.
• 301-400 (Very Poor): Severe respiratory issues are common.
• >400 (Hazardous): Dangerous for all, with widespread health effects.

“The most dangerous pollutant is PM2.5, an invisible particle small enough to penetrate the lungs and enter the bloodstream. Once inside, it can wreak havoc across multiple organ systems, including the respiratory, cardiovascular, and neurological systems” adds Dr Saxena.

7 ways air pollution hampers your respiratory health:

• Cough and throat irritation: Persistent coughing and discomfort in the throat are early warning signs.

• Breathlessness: Even healthy people may struggle to breathe in polluted air.

• Blackish sputum: Pollutants can leave visible traces in mucus.

• Choking sensations: Severe air quality may lead to episodes of choking, even in healthy people.

• Asthma and COPD exacerbations: Those with pre-existing conditions face heightened risks of flare-ups.

• Nasal symptoms: Sneezing, burning sensations, and nasal discharge can make breathing difficult.

• Low oxygen levels: Extreme cases may require hospitalization or ICU care.

How to protect  yourself:

• Wear an N95 mask when AQI exceeds 300.
• Use an HEPA filter-based air purifier to improve indoor air quality.
• Stay hydrated and consume a healthy diet rich in antioxidants to boost immunity.
• Change your clothes and wash your face immediately after coming indoors to prevent pollutant exposure to vulnerable family members like children and the elderly.