The continuous increase of Delhi’s AQI in the severe zone is a growing concern, as it raises the risk of major health issues. People are reportedly experiencing issues with eating, respiration, the immune system, and other areas. One of the most critical and highlighted focuses everyone should care for is their immune system. The degradation of the immune system is not a good sign, as it can lead to many health problems and make individuals with these diseases miserable. According to doctors’ reports, poor air quality is not only affecting people’s lungs but also weakening their immune systems. These make the body vulnerable to infections and chronic diseases.
Therefore, nutritionists advise integrating antioxidants, vitamins, and omega-3 fatty acids into the diet to strengthen the immune system. These help neutralize harmful free radicals that enter your body through this poor air. In this blog post, we will dive deeper into daily habits, specifically eating habits, that will help strengthen the defence line.
Harmful Effects of AQI on People’s Lives
Polluted air is the top reason for the increase in health cases among people in Delhi. It has even led to the diagnosis of serious illnesses among many people, mainly affecting children, the elderly, and people with respiratory diseases. The most common symptoms seen in people exposed to poor air quality are redness and itching in the eyes, nose, and throat. Causing them discomfort later, leading ot more serious issues. The Journal of Toxicology has reported that a substance present in the air is causing oxidative stress and inflammation in key organs. Therefore, this is an alert to all residents of Delhi, as their lungs, hearts, and immune systems are at risk.
Daily Habits That Will Protect Your Health In The Long Run
Integrating healthy habits is crucial for protecting the immune system and staying healthy during this severe AQI crisis. Other factors will significantly help lead to a healthy lifestyle and protect you from poor air quality. The few healthy habits include:
1. Eat Healthy And Natural
As discussed so far, diet is the most effective shield for protecting the immune system. The food you eat adds value and matters more than you think. Severe malnutrition cases are driven by malnutrition reported worldwide. This can be prevented by consuming fresh fruits and vegetables, healthy fats (olive oil, salmon), and lean proteins (e.g., chicken, fish). All these health ingredients add nutritional value that supports immune function.
Additionally, staying hydrated is an essential factor in flushing toxins away. It also helps regulate body temperature, flushes toxins, and supports the smooth operation of bodily functions. The foods that can negatively impact your immune health must be avoided. For example, intake of salt should be limited, as should saturated fat.
2. Wear Mask
Wearing a mask has been most popularized and advertised since the COVID-19 pandemic. This event raises awareness among people about wearing masks to prevent the spread of bacteria and flu. The same applies to the recent case of poor air quality, as the harmful substances are present in the air right now. Wearing masks filters out air and prevents substances from entering the body through respiration, thereby protecting the respiratory system. Preventing breathing problems like asthma and COPD is even more effective when wearing a mask with certification.
3. Exercise Regularly
Regular exercise is a solution for many problems, including physical, mental, and emotional. The most common advice we give is to exercise regularly, as it is the cause of most of our problems. The exercise keeps our body and mind strong and protects the human body from falling sick easily. Researchers have also discovered that an immune system boost is guaranteed with exercise, and regular habits of exercise can improve immune regulation.
4. Support Lungs With Breathing Exercise
An efficient way to support lung health is to do specific exercises that will support your lungs. It is where breathing exercise comes into play. It’s much more than just avoiding pollution. Practicing it under clean indoor air provides efficient results. Deep breathing and pursed-lip exercises can improve lung capacity to take in oxygen. During periods of poor air quality, it is best to avoid outdoor activities and do only indoor activities.
5. Minimize Stress
Stress sounds so harmless and ignorable until it becomes the cause of the biggest health issues. Acute and chronic stress severely impacts mental health and physical health, which indirectly reflects on your immune health as well. Researchers have proven the link between brain activity and immune cell activity, illustrating the relationship between stress and the body’s ability to fight off infection.
Diet Changes For a Strong Immune System
The best protection against harmful substances and the strengthening of the immune system come from diet. It includes changes in vitamin and protein intake, such as foods rich in antioxidants, vitamins, and omega-3 fatty acids. All of these have been considered the most crucial options for harnessing the effects of free radicals present in the air. Below is the list of ingredients that contain vitamins and minerals to support a strong immune system.
| Category | Foods | Key Vitamins/Nutrients |
|---|---|---|
| Fruits & Tea | Berries, Citrus (lemons, oranges, pineapples), Tomatoes, Green tea | Vitamin C, Polyphenols (flavonoids, catechins) |
| Leafy Greens | Spinach, Kale, Broccoli | Vitamins A, C, E; Antioxidants; Detoxifying compounds |
| Nuts & Seeds | Almonds, Cashews, Walnuts, Chia, Flaxseeds, Pumpkin seeds, Dates | Vitamin E, Omega-3 fatty acids, Polyphenols, Minerals (magnesium, zinc) |
| Legumes | Lentils, Chickpeas, Beans | Folate (B9), Iron, Zinc, Selenium, Polyphenols (flavanols, tannins), Fibre, Plant defensins |
Wrapping IT Up!
Healthy habits lead to a healthy lifestyle, extending life and keeping it disease-free. However, with an air pollution crisis and a severe AQI, it’s hard to see the bright days. Therefore, keeping it safe by developing habits that strengthen our bodies, minds, and immune systems is crucial. Take this time to stay indoors and do some activities that provide benefits without going out. Going out can’t be avoided. Therefore, wearing a certified mask can serve as our seal, helping filter the air and substances. All these changes will prolong our lives and make living easier and more effective.
Look into these harmful habits while keeping an eye on Delhi’s AQI, and keep on adding the healthy habits. To improve your lifestyle that leads to a happy, healthy lifestyle.
