How Living in India Affects Your Lungs

Did you know that just living in India is equal to smoking about 8 cigarettes per day? And if you live in Delhi, the impact is even worse! Air pollution is a serious health hazard, but the good news is that you can take simple steps to protect yourself and your family.

Morning Routine

Start your day by checking the Air Quality Index (AQI) of your city. This helps you understand how clean or polluted the air is and plan your activities accordingly. Drink a glass of warm water with lemon or honey to flush out toxins and boost immunity.

Instead of outdoor exercises, practice indoor yoga for 20-30 minutes. Yogic Asanas like Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), and Tadasana (Mountain Pose) improve energy and strengthen the lungs. Follow this with Anulom Vilom Pranayama, where you inhale through one nostril and exhale through the other, repeating for 5-10 minutes. Kapalabhati Pranayama, where you exhale forcefully while pulling in your stomach, helps detoxify your lungs (avoid if AQI is very high). Bhramari Pranayama, which involves humming while exhaling, calms the nervous system.

During the Day

Wear a snug-fitting N95 mask to protect yourself from harmful particles. Use an air purifier with a HEPA filter and clean it regularly. Keep plants like Snake Plant and Money Plant in your home to filter indoor air naturally. Eat antioxidant-rich foods like berries, nuts, and oranges to strengthen your immune system and fight pollution-related damage.

Evening Routine

Practice Anulom Vilom Pranayama again in the evening for better lung function. Ujjayi Pranayama, where you inhale deeply and exhale slowly while slightly constricting your throat, helps detoxify the lungs and improve breathing.

Night Routine Before Bed

Steam inhalation clears pollutants from your respiratory system and soothes airways. Drinking warm turmeric milk before bed reduces inflammation caused by pollution and strengthens immunity.

Air pollution is a reality in India, but with mindful practices, you can minimize its impact on your health. Following this simple daily routine will help cleanse your lungs, boost immunity, and keep you strong despite pollution levels. Stay safe, breathe clean, and take care of your health!