Delhi’s air pollution has once again reached alarming levels. With the Air Quality Index crossing severe levels, many residents are dealing with sore throats, watery eyes, headaches, breathing discomfort, and tired-looking skin. For most people, staying indoors all day is not possible due to work, school, and daily responsibilities. While pollution cannot be avoided completely, small daily habits can help the body cope better with toxic air.
Delhi-based nutritionist Sakshi Lalwani recently shared her personal “AQI survival kit”, which focuses on simple, practical steps rather than complicated routines. Her advice is based on everyday care that supports the body, especially the eyes, throat, and skin, during high pollution days.
One of the first lines of defence against polluted air is protecting what we breathe and see. A well-fitted N95 mask is essential when stepping outdoors. It helps filter harmful fine particles and reduces the amount of pollution entering the lungs. This is especially important during long commutes or when traffic pollution is high.
Steam inhalation is another simple yet effective habit. Breathing in steam helps clear blocked nasal passages and provides relief from congestion and dryness caused by polluted air. Doing this for a few minutes in the evening can feel soothing and help improve breathing comfort.
Nasal care is often overlooked, but it plays an important role. Using a saline nasal spray once or twice a day helps wash out dust and pollutants trapped in the nose. This reduces irritation, dryness, and the risk of infections. Some people also apply a small amount of ghee inside the nostrils. This traditional practice is believed to moisturise the nasal lining and act as a protective barrier against pollution.
Eye protection is just as important. Wearing sunglasses outdoors helps shield the eyes from dust, smoke, and polluted air. This simple step can reduce burning, redness, and watering of the eyes, especially on smog-heavy days.
For throat comfort, warm fluids make a big difference. Herbal teas made with ingredients like tulsi, ginger, and mulethi help soothe throat irritation and provide antioxidant support. These teas also keep the body warm and hydrated, which is helpful during winter pollution.
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Pollution causes stress inside the body by increasing inflammation and oxidative damage. This is why nutrition becomes especially important during high AQI days. Vitamin C is known for supporting immunity and fighting oxidative stress. When combined with NAC, a supplement that helps the body manage toxins, it may offer extra internal support against pollution-related damage. However, supplements should always be taken after consulting a healthcare professional.
Hydration is another key factor. Polluted air can make the body feel tired and dehydrated. Drinking enough water throughout the day helps flush out toxins and keeps the throat and skin from drying out. Adding an electrolyte mix can help maintain energy levels and balance, especially for people who feel weak or fatigued during severe pollution.
Skin often shows the first visible signs of pollution damage. Exposure to dirty air weakens the skin barrier, leading to dryness, dullness, and irritation. Using cold-pressed natural oils can help lock in moisture and protect the skin. These oils create a protective layer that reduces moisture loss and soothes irritated skin.
Gentle skincare is important during high pollution days. Washing the face after coming indoors helps remove dirt and pollutants that settle on the skin. Avoid harsh products that can damage the skin barrier further. Simple routines focused on cleansing, moisturising, and protection work best.
Nutritionist Sakshi Lalwani emphasises that her AQI survival kit is not about doing everything perfectly. It is about consistency and small efforts that add up over time. Simple habits like wearing a mask, drinking warm fluids, caring for the nose and eyes, and eating well can reduce the daily burden of pollution on the body.
High pollution days can feel exhausting and stressful, especially when the air quality remains poor for weeks. While individuals cannot control the air outside, they can support their bodies through mindful daily choices. Rest, hydration, gentle nutrition, and basic protective steps can make the pollution season more manageable.
Until the air clears, focusing on small, regular habits can help protect the eyes, throat, and skin. Sometimes, it is not about finding quick fixes, but about giving the body steady support to cope better with challenging conditions.
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