Lung health and pollution: Easy and simple ways to protect your lungs from pollution

Lung health: Pollutants like particulate matter, nitrogen oxides, and ozone inflame the airways and weaken lung function over time. This triggers respiratory diseases like asthma and bronchitis, which can become chronic if left unaddressed (Image: Canva)

Rising levels of harmful pollutants in the air are leading to an increase in chronic respiratory diseases, causing serious harm to your lungs over time. From asthma to bronchitis, the long-term effects of poor air quality can be debilitating, impacting both your quality of life and our ability to breathe freely.

As urbanisation continues to increase and smog levels rise, respiratory issues are becoming more prevalent, especially in regions affected by high pollution levels, says Dr. Anisha Kapoor, pulmonologist, Greenfield Hospital. “The connection between air pollution and chronic respiratory diseases is clear. Pollutants like particulate matter, nitrogen oxides, and ozone inflame the airways and weaken lung function over time. This triggers respiratory diseases like asthma and bronchitis, which can become chronic if left unaddressed,” She explains.

Speaking about the link between pollution and chronic respiratory diseases, Dr. Kapoor says that air pollution refers to the presence of harmful particles; solid, liquid, or gaseous in the air. “Some of the most dangerous pollutants include fine particulate matter (PM2.5 and PM10), ozone, and nitrogen oxides. These particles irritate the respiratory system, leading to inflammation and breathing difficulties,” he adds.

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Long-term exposure to these pollutants can impair lung function and increase the risk of developing chronic respiratory diseases. “There’s a dramatic increase in asthma cases and other respiratory illnesses in regions with high levels of smog. When the air quality is poor, it triggers inflammatory responses in the body, making it harder for people to breathe and increase the likelihood of developing chronic conditions,” says Dr Kapoor.

He suggests the following ways to manage and prevent respiratory diseases:

Stress management: Stress can worsen the symptoms of respiratory diseases, so managing stress is crucial. Mindfulness activities like yoga, deep breathing, and meditation can help reduce stress levels, making it easier to manage asthma or other lung conditions. “Breathing asanas and relaxation techniques can significantly reduce the impact of stress on the body and help you breathe easier,” says Dr Kapoor.

A wholesome diet and regular physical activity: A diet rich in antioxidants can help support the immune system, making the body more resilient to environmental stressors like air pollution. Anti-inflammatory foods, such as fatty fish, walnuts, and flaxseeds, can help counteract the body’s inflammatory response that might trigger asthma or other allergic reactions. “Exercise is essential for those with respiratory conditions. It helps release endorphins and improves lung function. However, during high pollution periods, it’s better to opt for indoor activities like yoga or indoor swimming,” the expert says.

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Maintaining air quality indoors: Since outdoor air quality is often out of your control, it’s essential to take steps to maintain clean air indoors. Regularly vacuuming the house to remove allergens and using air purifiers with HEPA filters can help reduce the number of irritants in the air. Dr Kapoor recommends using an air purifier that maintains a reasonable air quality index (AQI) and limits particulate matter (PM2.5). “Indoor air quality is just as important as outdoor air quality. By keeping our homes free of allergens and pollutants, we can create a safer environment for those with respiratory issues,” he says.

Taking prescribed medications: Medications are essential for managing chronic respiratory conditions. “Inhalers are key to suppressing inflammation in the respiratory tract and providing relief during an asthma attack. Following the prescribed medication schedule is vital, even when you feel fine, as it prevents future attacks,” explains Dr Kapoor.

Using air masks: Air masks are a simple but effective way to protect your lungs from harmful pollutants. N95 and FFP2/FFP3 masks, in particular, are highly effective in filtering out up to 90 percent of particulate matter, including the harmful PM2.5. “Masks help prevent the inhalation of irritants like dust, pollen, and industrial gases. For those living in highly polluted areas, wearing a mask can help reduce the risk of asthma, bronchitis, and other respiratory conditions,” says Dr Kapoor.

Long-term management and prevention: The key to managing chronic respiratory diseases caused by air pollution lies in a combination of preventive measures, lifestyle changes, and proper medical treatment. “While we cannot control the air outside, we can take proactive steps to protect ourselves. Regular medical check-ups, adherence to prescribed medications, and making changes to your daily routine, like exercising indoors and maintaining clean air indoors, can help reduce the impact of pollution on your lungs," he says.

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.