Air pollution is making your lungs older by 20 years, expert tells you how to slow the clock

In countries with high pollution levels, indoor and outdoor pollutants are behind more than half of Chronic obstructive pulmonary disease (COPD) cases, a condition sometimes labelled COPD-P when pollution is the primary cause (Image: Pexels)

When you think of getting older, what comes to your mind? Grey hair, wrinkles, or stiff joints? You rarely think of what’s happening inside your chest. However, in the 21st century, living in a polluted city is silently shortening ticking up the biological clock of your lungs.

Particulate matter, or PM2.5, floats invisibly through the air we breathe. Dr Ashish Kumar Prakash, Associate Director, Respiratory and Sleep Medicine, Medanta, Gurugram, tells Moneycontrol: “It gradually penetrates deep into the lungs, past the body’s natural filters, and lodges in the tiny air sacs where oxygen passes into the bloodstream.”

Your body sees these particles as invaders, triggering a chronic inflammatory response. “Over time, this turns soft, spongy lung tissue into stiff, scarred loofahs. In other words, your lungs shrink and lose capacity, leaving you gasping for air that once felt easy” he adds and shares the various stages.

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Stages of accelerated lung ageing

• Stage 1: You feel more tired after work, stairs become a challenge, and climbing them two steps at a time feels like a struggle.
• Stage 2: Chronic cough sets in and worsens with exposure to polluted air, accelerating the decline in lung function.

For many people in polluted urban areas, lung tests can reveal that a 35-year-old’s lungs are functioning like those of a 55-year-old. In countries with high pollution levels, indoor and outdoor pollutants are behind more than half of Chronic obstructive pulmonary disease (COPD) cases, a condition sometimes labelled COPD-P when pollution is the primary cause.

How to slow the clock

Dr Prakash suggests tips to slow the clock: "While we can’t magically clear the city air overnight, there are ways to protect your lungs," he says.

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Monitor, don’t guess: Treat AQI updates like weather alerts. Exercise indoors when pollution levels are “Very Poor” or “Severe.”

Dietary support: Increase intake of foods that are rich in antioxidants. Vitamin C, E, and Omega-3 fatty acids. These can help reduce internal inflammation.

Regular screening: Include a spirometry test in your annual health check-up, even if you don’t smoke. Early detection gives you a chance to respond.

Medical guidance: Stay in touch with a chest physician. Prescribed inhalers and medications can curb inflammation and slow further lung damage.

Your lungs are your body’s air pump. While we all hope for cleaner skies, you must also protect the air you take in today. Don’t let pollution steal your breath, or your years.

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.