Delhi woke up to another day of polluted air on Saturday, with the Air Quality Index (AQI) touching 332 at 10 am. The city remained in the ‘very poor’ category, according to data from the Central Pollution Control Board (CPCB). The national capital continues to struggle with severe air pollution levels especially after Diwali. Many people are struggling to breathe outdoors and health experts warn that continuous exposure to toxic air can harm the lungs.
So to understand how one can protect themselves, The Financial Express got in touch with Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, who shared simple and practical steps for better lung health.
‘Biggest dangers come from fine particles’
Dr Shetty explained that the biggest dangers come from fine particles such as dust, and smoke, along with ozone contaminants and harmful gases. These pollutants enter the lungs and cause inflammation and oxidative stress, which then weaken the respiratory system.
“These particles irritate the airways and reduce lung function. Over time, they can increase the risk of breathing problems and heart issues,” Dr Shetty said.
He added that while personal habits can reduce damage, improving public air quality is still the most effective long-term solution. “These changes should be seen as preventive steps, not as medical treatments,” he said.
Foods that help protect the lungs
To beat pollution, Dr Shetty suggests how an anti-inflammatory, plant-rich diet can help keep your lungs healthy. “People should focus on fruits, vegetables, whole grains, legumes, nuts and olive oil. These foods contain antioxidants that protect lung cells from pollution-related damage,” he said.
He also suggested including foods rich in omega-3 fatty acids, such as fish, seafood or fish oil. “Research shows omega-3 can help prevent short-term drops in lung function after exposure to pollution. Eating fish twice a week or taking supplements after consulting a doctor can be useful,” he said.
According to him, nutrients such as vitamin C, vitamin E, and polyphenols found in turmeric and ginger also support the body’s natural defense system. Dr Shetty noted that whole foods are safer than high-dose supplements unless prescribed.
How to reduce exposure at home and outside
Dr Shetty advised that people should try to reduce exposure whenever possible. “Improve kitchen ventilation, avoid using polluting household fuels, and try not to exercise near busy roads,” he said.
He also recommended using HEPA air purifiers indoors and checking pollution forecasts before going outdoors. “On high pollution days, limit outdoor activities and follow local air quality alerts,” he said.
Lifestyle habits that support lung health
Maintaining a healthy weight, avoiding smoking and second-hand smoke, and practising yoga or breathing exercises can help improve lung strength.
“Breathing exercises support respiratory muscles and help clear the airways. Regular physical activity during low-pollution hours can also improve lung capacity,” Dr Shetty said.
Who should be careful with supplements
Dr Shetty cautioned against self-prescribing detox regimens or high-dose antioxidants. “Without a doctor’s advice, do not take high-dose vitamin E or other heavy supplements. They may not always help and can have side effects,” he warned.
He said people on blood thinners, those with chronic lung conditions, and pregnant women should consult a doctor before starting omega-3 or antioxidant supplements. “Commercial detox programs are not proven,” he added.
Everyday choices make a difference
Dr Shetty said simple daily habits can reduce the impact of pollution on lung health. “Eating nutritious food, using omega-3 wisely, reducing exposure and following healthy lifestyle routines are all practical steps,” he said. “These actions support larger government efforts to improve air quality but cannot replace them.”
As Delhi continues to battle severe pollution, experts say the next few weeks are crucial. While people cannot control the air outdoors, small changes at home and in diet can offer some protection until cleaner days return.