Poor AQI in Delhi: How to Stay Healthy and Protect Lungs from Air Pollution Naturally

You know that feeling when you step outside expecting a bit of chill, but instead the air just feels wrong? It’s thick, smells faintly burnt, and you can literally see and feel the bad quality of the air. That’s what poor AQI in Delhi is doing lately.

On some days, the air quality index in Delhi shoots over 450, which is officially in the “Severe” range. To put it in easy words, the air outside isn’t just dirty; it’s dangerous. According to IQ Air,  Delhi has historically ranked among the top polluted cities in the world, especially during the late October to December period.

So if you’ve been feeling more tired, waking up with a dry throat, or skipping your workouts because breathing itself feels heavy, you’re not imagining it. Delhi is literally choking with smog, and it’s something you can also feel. This article explains 5 effects of air pollution and how to protect our lungs from air pollution naturally.

Note: This article by TheFitInside is for informational purposes only, and does not mean to substitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider if you have concerns about your respiratory health or experience symptoms that worsen during high-pollution days.

Air Pollution and Health: What Happens Inside Your Body

When you breathe in polluted air, you’re not just taking in oxygen. You’re also pulling in tiny particles called PM2.5 and PM10, along with gases like nitrogen dioxide and ozone. They’re small enough to go deep into your lungs, and that’s where the trouble starts.

On days when the AQI is bad, your body is under silent stress. Your lungs have to filter out more than usual, and that means less oxygen gets into your bloodstream. You might notice you get tired quicker, your sleep isn’t as deep, or even small activities leave you short of breath.

It’s not just a short-term problem either. Regular exposure to poor air quality can mess with your energy, your immune system, and even your recovery after workouts. Many people living in Delhi’s poor AQI or even the Delhi NCR area can actually feel it. You can also feel it during those “smoggy” weeks when you can’t even see the end of the road clearly.

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5 Effects of Poor AQI that You Might Not Realize

When you live in a city where poor AQI has become normal, your body starts adjusting in strange ways. Here are five real effects you might already be feeling without connecting the dots:

1. You get tired faster: Even climbing stairs or walking briskly feels harder than usual because your body isn’t getting enough clean oxygen.
2. Your throat feels scratchy or dry all the time: That’s the polluted air irritating your airways.
3. Your recovery is slower: After workouts or even long days, your body takes more time to bounce back.
4. Sleep feels off: Poor air quality at night affects how well you breathe while you sleep, leading to restless nights.
5. You feel a general dullness: Your energy levels dip because your cells literally get less oxygen over time.
   

None of this happens overnight, but when the AQI stays poor for weeks, your body definitely feels the difference. These are just a few physical changes that you can notice. The long-run problems are more deadly. According to The Times of India, living in Delhi costs you around 12 years of your life.

How to Stay Healthy in Bad Air Quality

You can’t fix the poor AQI in Delhi by yourself, but you can do a few smart things to protect lungs from air pollution naturally.

Start with awareness. Before you step out, check the AQI using an app like SAFAR India or aqi.in. If it’s over 200, it’s better to skip outdoor workouts or long walks near traffic.

Try moving your exercise routine indoors for a while. Even something simple like yoga, stretching, or resistance training at home is way safer than jogging next to a busy road. Your lungs will thank you for it.

And don’t underestimate rest. When the air outside is bad, your body has to work extra hard to filter it. Getting enough sleep and staying hydrated helps your system recover faster.

Keep your living space clean too. Shut your windows during peak pollution hours, especially in the morning and late evening when smog settles low. If you can, use an air purifier in your bedroom; that’s where you spend most of your time breathing deeply.

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Protect Lungs from Air Pollution Naturally

Last week, I asked a few colleagues what’s been working for them during these polluted days. Everyone had their own little routine, so I decided to deep dive into what actually helps. These are the insights I gathered from people and studies:

• Wearing an N95 or KN95 mask: Almost everyone mentioned this first. It’s still the best way to protect your lungs. The WHO says these masks can filter out about 95% of harmful airborne particles.
  
• Eat foods rich in antioxidants: Things like oranges, amla, turmeric, spinach, and green tea came up often. They help your body handle the extra stress caused by pollution.
  
• Stay hydrated: A simple tip that works. Water helps clear out toxins and keeps your airways moist, so breathing feels a little easier.
  
• Practice gentle breathing exercises indoors: Slow nasal breathing for just a few minutes a day can help strengthen your lungs and filter the air before it goes deeper.
  
• Add some indoor plants: A few of my colleagues keep areca palms or peace lilies around. They don’t fix pollution, but they can slightly improve indoor air quality.
  
• Avoid indoor pollutants: Things like incense sticks, smoking, or too many scented candles only make the air worse. Keeping it simple and clean helps more than you’d think.

It was interesting to see how everyone had their own little routine to protect their lungs from air pollution naturally, but in the end, we’re all just trying to find small ways to breathe a bit easier.

What’s Been Working for Me Lately

Over the last few weeks, I’ve been trying a few simple things whenever the AQI gets crazy bad, and honestly, they’ve helped more than I expected. Might not be perfect for everyone, but this is what’s been working for me:

• Breathing exercises: I’ve been doing something called Box Breathing, which means inhaling for 4 seconds, holding for 4, exhaling for 4, holding again for 4. It slows down my breathing, makes me feel calmer, and somehow, my chest feels a little clearer afterward.
• Just holding my breath sometimes: Sounds a bit odd, I know, but it’s like a mini reset for my lungs. Helps me stay aware of how shallow my breathing gets on polluted days.
• Eating more fruits: I’ve been loading up on oranges, amla, and bananas lately. Feels like they help my body recover faster, especially after long days indoors.
• Being around greenery whenever I can: I try to spend some time near plants or in parks when the air looks a bit clearer. Even a short walk surrounded by trees feels different, maybe it’s just in my head, but it’s like my lungs get a small break.
• Staying indoors more often: When the air outside looks hazy, I just skip the outdoor plans and stick to home workouts or reading. Not ideal, but it saves my throat from that weird dryness.
• Drinking enough water: I’ve been drinking way more water than usual, which helps clear that heaviness in my chest and keeps my throat from feeling scratchy all the time.

Not saying this is a magic fix, everyone’s built differently, but these small things make me feel like I’m doing something to protect my lungs from air pollution naturally.

Knowing When to Be Careful

If you start coughing more often or feel tightness in your chest for more than a few days, it’s better to talk to a doctor. You don’t need to panic, but don’t ignore those signs either. Your lungs can handle a lot, but constant exposure to bad air takes a toll.

Small precautions make a big difference in protecting lungs from air pollution naturally. Even reducing your exposure by half can lower the stress on your body. The goal isn’t to be perfect; it’s to be smart about your environment. The poor AQI in Delhi isn’t going away overnight, but how you respond to it can change how you feel every day. When you plan your workouts, rest, and diet around the air quality, you give yourself control again.

You can’t fix the city’s pollution single-handedly, but you can definitely make sure it doesn’t fix you.