As winter approaches, cities across India brace themselves for the all-too-familiar shroud of smog. This toxic blend of pollutants doesn’t just obscure the view but also poses significant health risks, especially in urban hubs. For those who live in such environments, adapting daily habits becomes crucial to minimising exposure to harmful particles.
While we often hear about what to do—wearing masks, using air purifiers, and staying hydrated—it’s equally important to know what not to do. Missteps can worsen exposure, leading to long-term respiratory and cardiovascular issues. If the air feels thick and breathing seems laborious, it’s time to reconsider your daily routines.
Here’s a detailed look at activities you should avoid to safeguard your health during high smog levels.
Don’t Engage in Outdoor Exercise
Exercising outdoors might seem refreshing, but during smog episodes, it’s counterproductive. Physical activity increases your breathing rate, causing you to inhale more polluted air directly into your lungs. Replace your morning jog with yoga or cardio indoors where the air quality is controlled.
Avoid Opening Windows and Doors
Want to invite fresh air into your homes? Just don’t. In an attempt to cool the home or bring in “fresh air,” many keep their windows open. This leads to harmful pollutants entering inside. Instead, seal windows and use air purifiers to maintain indoor air quality.
Do Not Rely Solely on Face Masks
While N95 masks offer a certain level of protection, they’re not a foolproof solution against all pollutants. Avoid the assumption that a mask alone can shield you entirely from PM2.5 or PM10 particles. Masks should complement, not replace, other safety measures.
Refrain from Smoking Indoors or Outdoors
Cigarette smoke compounds the harmful effects of smog, creating a double hazard. Whether you smoke or are exposed to second-hand smoke, it can aggravate respiratory conditions and amplify the risks posed by polluted air.
Don’t Burn Waste or Use Open Flames
Open burning of waste or even lighting traditional wood-fired stoves contributes directly to air pollution and worsens smog conditions. Avoid such practices and opt for cleaner energy alternatives.
Avoid Travelling Without Checking AQI
It’s essential to monitor the Air Quality Index (AQI) before stepping out. Avoid venturing out during peak pollution hours, typically early mornings and late evenings. Plan travel during times when the AQI shows slight improvement.
Say No to Processed and Junk Food
High pollution levels can weaken your immune system. Consuming processed or junk food further depletes essential nutrients, leaving your body more vulnerable. Instead, opt for antioxidant-rich fruits and vegetables to counter the oxidative stress caused by pollutants.
Do Not Neglect Hydration
Smog and pollution can dehydrate your body, making it harder to flush out toxins. Avoid sugary drinks or caffeinated beverages that exacerbate dehydration. Instead, drink plenty of water, herbal teas, and fresh juices.
Do Not Ignore Symptoms
If you experience symptoms such as persistent cough, chest tightness, or shortness of breath during smog season, do not dismiss them as minor. Consult a healthcare professional promptly to prevent complications.
Refrain from Using Poor-Quality Air Filters
Low-cost air filters may seem like a budget-friendly solution, but they often fail to capture finer particles like PM2.5. Invest in high-efficiency purifiers designed for Indian urban settings to ensure optimal protection.
Closing thoughts
Smog is more than an environmental concern; it’s a pressing public health issue that requires individual and collective action. You can make informed decisions to protect yourself and your family by know what not to do. Awareness and prevention go a long way in combating the adverse effects of air pollution. While we cannot entirely escape smog in cities, these small yet impactful changes in behaviour can significantly reduce its toll on our health.
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