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As air quality in Delhi-NCR continues to swing into the poor and severe range, everyday living has started to feel like a health negotiation. For many residents, air pollution is no longer an abstract environmental issue but a daily, physical experience marked by irritation, fatigue, congestion, and breathlessness. In this reality, people are increasingly looking for practical, doable ways to protect themselves beyond just staying indoors.
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Nutritionist Sakshi Lalwani recently shared what she calls her personal “survival kit” for navigating days of hazardous AQI. Taking to Instagram, she said, “I know how important it is to protect ourselves from bad air. I have created a simple survival kit, my personal ‘Prep Bag,’ to help me deal with the haze. It’s not fancy, but these help me breathe easier, soothe my skin, and reduce irritation in my eyes and throat.” Her approach focuses on small, preventive steps that support the body when exposure to pollution becomes unavoidable.
Lalwani also listed exactly what she keeps on hand, writing:
“What’s inside my prep bag:
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- N95 Mask
- Steam inhaler
- Vitamin C + NAC
- Nasal saline spray
- Ghee (for nasal lining)
- Hydrating electrolyte mix
- Anti-pollution herbal tea (tulsi+mulethi+ginger)
- Cold-pressed oils for the skin barrier
- Sunglasses (for eye protection).”
Explaining some of these choices, she stressed the importance of an N95 mask, saying, “These masks filter out at least 95% of airborne particles, providing a barrier against particulate matter that can wreak havoc on our respiratory systems.”
On steam inhalation, she noted, “In polluted settings, our bodies can react negatively, leading to irritation in the respiratory tract. Inhalation therapy with warm, moist air helps soothe inflamed passages and make breathing easier.”
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Addressing supplementation, she added, “Vitamin C is renowned for its immune-boosting properties, while N-acetylcysteine (NAC) acts as a powerful antioxidant,” highlighting how it helps counter oxidative stress caused by pollutants.
But who should be cautious about using supplements like vitamin C and NAC regularly during periods of high AQI?
Dr Palleti Siva Karthik Reddy, MBBS, MD, general medicine and consultant physician, tells indianexpress.com, “While vitamin C and NAC are commonly used for their antioxidant properties, they are not suitable for everyone. Individuals with kidney disorders, a history of kidney stones, asthma sensitive to sulfites, or those on long-term medication should consult a doctor before regular use. Pregnant and breastfeeding women should also avoid self-supplementation.”
For most healthy adults, he adds, vitamin C up to 500 mg per day is generally considered safe, and NAC is typically used in doses of 600 mg once or twice daily for short periods. These supplements should not be viewed as a daily necessity year-round, but as short-term support during severe pollution episodes, under medical guidance.
Daily habits to reduce the long-term health impact of living in chronically polluted environments
Consistency in daily habits makes a significant difference over time. Keeping indoor air clean through proper ventilation and the use of air purifiers, Dr Reddy notes, is especially critical in sleeping areas. Washing the face and nasal passages after outdoor exposure helps remove deposited pollutants.
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“Regular physical activity should be timed during lower pollution hours, preferably indoors on high AQI days. A diet rich in fruits, vegetables, and healthy fats supports the body’s antioxidant systems. Adequate sleep, stress management, and avoiding additional lung irritants, such as smoking or incense indoors, are equally important. These measures together help reduce cumulative damage rather than offering instant protection,” concludes the expert.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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