As Delhi witnesses its worst post-Diwali pollution in five years, and the city’s AQI reaches severe levels of 400 and above, health experts have cautioned against the ill effects of the toxic air.
As the five-day Diwali celebrations continue, the AQI sees no sign of improvement, putting people at risk of a range of health issues. While coughing, wheezing, breathing issues, red eyes, and dry skin are some of the visible signs of declining air quality, many people also struggle with their brain health as the pollution rises. This could be an effect of particulate matter entering the bloodstream, making its way into the brain, say experts.
Feeling brain-fogged, fatigued, or unable to focus? The air pollution might be playing tricks on you. Here’s how.
The fine particulate matter from firecrackers like PM2.5 and PM10 are known to enter lungs and cause respiratory distress, trigger inflammation and also affect cardiovascular health. However, these very tiny particles can enter bloodstream to eventually reach brain.
Dr. Kuldeep Kumar Grover, Critical Care and Pulmonology Head, CK Birla Hospital, Gurugram, says prolonged exposure to air pollution can impair memory, slow down thinking, and reduce attention span, a condition often described as pollution-induced brain fog. This can trigger inflammation and make people feel extremely tired, irritable or unable to work.
Why do you feel tired, irritable and moody on high pollution days?
“Fine particulate matter (PM2.5 and PM10) and other airborne toxins can cross from the lungs into the bloodstream, eventually reaching the brain. These pollutants trigger inflammation, oxidative stress, and reduced oxygen supply — all of which can disrupt brain signaling,” says Dr. Grover.
This may explain the lack of focus, attention, and slowed down thinking during days when pollution levels are unbearably high.
What happens when air quality remains bad for a long period?
Dr Grover says chronic exposure to particulate matter can accelerate cognitive decline and increase the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. People who live in highly polluted cities like Delhi-NCR must take extra measures to reduce their exposure in order to prevent degenerative diseases.
Dr. Jaya Sukul, Clinical Psychologist & Founder of Headspace Healing, Noida, says that such exposure could also lead to learning and neurodevelopmental issues along with depression.
Signs of pollution-induced brain fog
Difficulty concentrating or remembering details
Feeling mentally sluggish or distracted
Frequent headaches, fatigue, or irritability
Trouble making decisions or staying organized
How to fight brain fog during high-pollution days
It is recommended to stay indoors as much as possible, especially during peak pollution hours – early morning and late evening. Use air purifiers with HEPA filters at home.
Drink lots of water and other hydrating drinks like coconut water and buttermilk. Water helps flush toxins and supports brain function.
Add more nutrients to your diet to power up your immunity. Antioxidants like Vitamin C, E, and Omega-3 fats found in walnuts, flaxseeds, spinach, and citrus fruits can help counter oxidative stress.
Practice deep breathing and mindfulness. It enhances oxygen supply and reduces stress-related cognitive fatigue.
Regular exercise indoors. Light workouts or yoga improve blood flow to the brain and sharpen mental clarity.
Mask up. N95 or N99 masks can significantly reduce inhalation of fine particles when stepping out.