The AQI hit 378—Hazardous. This isn’t a surprise. Dr. Alok Chopra, a cardiologist with decades in Delhi, is sounding the alarm, stating the public has made this toxic air “normal.” He says: “This is not normal, and it should never be treated like this.”
Also read |Expert 5 Tips to Manage Senior Blood Sugar: Fibre, Water, Sleep.
Long-term exposure? Studies show that’s a direct route to heart attacks, strokes, and hypertension. The body is under siege from inflammation and oxidative stress.
Here are the six immediate, field-tested steps he advises you take right now:
1. The Non-Negotiable Basics (Protection First)
-
Mask Up: Wear an N95 mask every single time you step outside. Surgical masks won’t cut it.
-
Stay Indoors: Children and the elderly must be kept inside as much as possible. This is a hazardous day.
-
Purify: Use an air purifier, especially at night. Give your lungs a chance to recover.
-
Stop Outdoor Exercise: Absolutely avoid any outdoor workouts.
-
Hydrate: Stay well hydrated.
Also read |Expert 5 Tips to Manage Senior Blood Sugar: Fibre, Water, Sleep.
2. Target the Internal Fight (Supplements)
Pollution triggers deep inflammation. Fight it with targeted supplements, or nothing. He recommends boosting intake of these specific anti-oxidants and compounds:
-
The Power Duo: Vitamin C and Vitamin E (powerful anti-oxidants).
-
The Others: Curcumin (from turmeric), Quercetin, Beta-carotene, Sulforaphane, B-complex vitamins, and Vitamin D.
-
Boosters: Increase your intake of Omega-3 fatty acids and N-acetyl cysteine (NAC) on high pollution days.
3. Pollution-Fighting Food
You can build a natural defense wall. Prioritize foods that help your body mitigate the effects of the toxins:
-
Lemon
-
Turmeric
-
Spinach
-
Grapes
-
Avocados
-
Nuts
-
Pomegranate
-
Kiwis
4. Fix Your Indoor Air
Don’t assume your home is safe. It often isn’t.
-
Plants: Introduce natural purifiers: Snake plants, spider plants, money plant, aloe vera, and rubber plants.
-
Humidify: Use a humidifier, especially if oxygen support is needed for anyone inside.
-
Filter & Vent: Invest in a quality HEPA-filter air purifier. Only ventilate (open windows) strategically, and only when the outdoor AQI is demonstrably lower.
5. Things to AVOID (Worsening the Problem)
These indoor activities make the toxic air worse. Stop them.
-
No lighting candles or incense.
-
Avoid smoking or vaping (indoors or out).
-
Don’t burn wood or trash.
-
Stop using aerosol sprays.
-
Zero indoor smoking.
6. Monitor the Threat
Keep a constant eye on the AQI updates. This is a tactical plan. You must know the threat level to plan your schedule and protect the most vulnerable. Seek medical help if symptoms appear.
Also read |Expert 5 Tips to Manage Senior Blood Sugar: Fibre, Water, Sleep.
Disclaimer: This is generic information, not medical advice. Always consult a qualified doctor or specialist
