AQI Surge In India: 7 Health Tips To Protect Yourself As Air Quality Worsens

From Delhi and Gurugram to Mumbai, Lucknow and Kolkata — the AQI surge in India has once again reached alarming levels. Listing 7 health tips to protect yourself as air quality worsens in India. As the Diwali celebrations come to a close, the bright lights and festive joy are now being overshadowed by a thick blanket of smog across many Indian cities. The sky looks hazy, the air smells smoky and breathing outdoors feels heavier than usual. While Diwali symbolizes the victory of light over darkness, it often leaves behind a darker consequence; deteriorating air quality that impacts millions.

Every year, after the festival of lights, the AQI surge in India crosses the “severe” category, making the air unsafe to breathe for people of all ages. Firecracker emissions, combined with ongoing stubble burning, vehicle pollution and cooler weather conditions, trap harmful particles near the ground. The result? Rising cases of respiratory discomfort, eye irritation, cough, skin itching and fatigue, even among healthy individuals.

So, how can we stay safe when the air around us is this polluted? Protect your health from worsening air quality with these 7 health tips recommended by experts from improving indoor safety to adopting better nutrition habits that shield you from within.

 

The Impact of the AQI Surge in India

The Air Quality Index (AQI) is a measure of how clean or polluted the air is. When it crosses 200, it becomes “unhealthy”; beyond 300, it’s considered “hazardous.” Sadly, during Diwali, AQI levels in some Indian cities shoot past 400–500 — several times higher than the safe limit.

When this happens, the air becomes filled with tiny particles known as PM2.5 and PM10. These microscopic pollutants can travel deep into your lungs and even enter your bloodstream. Over time, they can cause inflammation, oxidative stress and long-term health complications.

Effects of Poor Air Quality Include:

• Persistent coughing and wheezing
• Shortness of breath or chest tightness
• Burning or itchy eyes
• Fatigue and low energy levels
• Increased risk of heart and lung diseases
• Higher chances of asthma flare-ups and respiratory infections

Children, older adults and people with chronic conditions like asthma, COPD, or heart disease are especially vulnerable. However, even healthy individuals are not spared everyone breathes the same polluted air.

But the good news is that with awareness and consistent preventive actions, you can reduce the impact of pollution on your health. Let’s go through the 7 health tips to protect yourself as air quality worsens this season.

AQI Surge In India: 7 Health Tips To Protect

1. Monitor Air Quality Daily

Knowledge is your first line of defense. Make it a daily habit to check AQI levels before stepping outside. There are several smartphone apps and websites that provide real-time air quality updates for your location.

When the AQI surge in India touches “very poor” or “severe” levels:

• Limit your outdoor exposure.
• Avoid early morning walks or late evening jogs when pollution peaks.
• Postpone outdoor workouts or switch to indoor exercises instead.

 

2. Create a Safe Indoor Environment

When the air outside is toxic, your home should become your haven. Keeping indoor air clean is crucial to minimizing exposure.

Here’s how you can maintain a healthy indoor environment:

• Close windows and doors during high-smog hours.
• Use air purifiers with HEPA filters to remove harmful particles.
• Add indoor plants like Snake Plant, Peace Lily, or Areca Palm as these natural purifiers can absorb pollutants and increase oxygen.
• Clean surfaces and floors regularly to prevent dust accumulation.

During an AQI surge in India, even the air inside can become polluted if ventilation isn’t managed properly. Consider keeping a small bowl of water or using humidifiers to maintain moisture in the air, which helps trap dust particles.

 

3. Wear the Right Mask

When stepping outside is unavoidable, protect your lungs with a high-quality mask. Not all masks offer effective filtration cloth and surgical masks are not designed to block fine particulate matter like PM2.5.

Opt for:

• N95 or N99 masks: These can filter out up to 95–99% of airborne pollutants.
• Proper fit: Ensure the mask seals tightly around your nose and mouth without gaps.
• Reusable masks: Choose eco-friendly options with replaceable filters.

Wearing a mask isn’t just about following precautions; it’s about safeguarding your lungs during hazardous air conditions.

 

4. Stay Hydrated and Eat Well

Nutrition and hydration play a vital role in fighting pollution-related stress. Polluted air increases oxidative damage in the body, and antioxidant-rich foods can help neutralize those effects.

Incorporate these into your daily diet:

• Vitamin C-rich foods: Amla, oranges, guava, kiwi and lemon.
• Leafy greens: Spinach, kale and coriander to support detoxification.
• Omega-3 fatty acids: Found in walnuts, flaxseeds and fish, they reduce inflammation.
• Turmeric and ginger: Natural anti-inflammatory spices that boost immunity.

And don’t forget to stay hydrated, drink at least 8–10 glasses of water daily. Fluids help flush toxins out of your system, keeping your organs healthy even when the air isn’t.

 

5. Protect Vulnerable Groups

The AQI surge in India affects everyone, but some people are more at risk. Children breathe faster and take in more air relative to their body weight, making them especially susceptible. Likewise, seniors and those with asthma or heart conditions must take extra precautions.

Here’s what you can do:

• Keep kids and older adults indoors on high-pollution days.
• Ensure medicines, inhalers and emergency contacts are readily available.
• Use air purifiers in rooms where they spend most of their time.
• Discourage outdoor play or strenuous activity when AQI is above 200.

Protecting the most vulnerable ensures your entire family stays safe and healthy during this pollution season.

 

6. Support Lung Health with Breathing Exercises

Even as outdoor activities are limited, it’s important to keep your lungs active and strong. Practicing breathing exercises indoors helps increase lung capacity and improve oxygen intake.

Try techniques such as:

• Deep Breathing: Inhale slowly through your nose, hold for a few seconds, and exhale fully.
• Pursed-Lip Breathing: Helps regulate breathing and improve lung efficiency.
• Anulom Vilom (Alternate Nostril Breathing): A yogic practice that purifies air pathways and calms the mind.

Avoid heavy workouts or jogging outdoors when the air quality is poor. Instead, shift to indoor yoga, stretching, or low-impact workouts.

 

7. Regular Health Check-ups

Your health is your most valuable asset, ensure to safeguard it with regular medical check-ups. If you already suffer from asthma, bronchitis, or heart problems, schedule frequent appointments during winter months.

Doctors may recommend:

• Lung function tests to monitor respiratory capacity.
• Blood pressure checks to detect stress caused by polluted air.
• Allergy or oxygen level tests to identify potential inflammation early.

Being proactive allows for early intervention and better long-term protection against pollution-related illnesses.

 

Quick Takeaway Tips

Here’s a short recap of these 7 health tips to protect yourself from the worsening air quality:

1. Use AQI apps: Stay updated on pollution levels.
2. Seal your home: Keep windows closed and use air purifiers.
3. Wear N95/N99 masks: Ensure full protection outdoors.
4. Eat antioxidant-rich foods: Include amla, citrus fruits, and greens.
5. Protect vulnerable groups: Keep children and seniors safe indoors.
6. Do breathing exercises: Strengthen lungs naturally.
7. Get regular check-ups: Stay ahead of pollution-related health issues.

 

Conclusion

The AQI surge in India may feel beyond our control, but protecting our health isn’t. Every small effort from monitoring air quality to making lifestyle adjustments goes a long way in minimizing harm.

Let’s remember that clean air is not a luxury; it’s a necessity. By following these 7 health tips to protect from poor AQI, you can breathe a little easier and live a little healthier; even when the air outside isn’t as kind. Because protecting your health today ensures a brighter, cleaner and stronger tomorrow for all.