Air pollution alert: What to do immediately when AQI turns unhealthy

As air quality plummets across cities, doctors warn of rising respiratory and heart risks. Here's how to protect yourself immediately from pollution-related cough, fatigue, and long-term health damage

Delhi woke up to an unhealthy air quality again this year post-Diwali festivities, and as winter crept in, the familiar grey haze was back to blur the skyline and sting the eyes. From itchy throats to breathlessness, air pollution is back. Here’s what doctors say you can do immediately to protect yourself as the smog deepens.

“It’s not just your lungs that take the hit”

During Diwali and the weeks that follow, fine particulate matter (PM 2.5 and PM 10) often climbs to several times above safe limits. “These ultrafine particles can penetrate deep into the lungs and even enter the bloodstream,” explains Dr Abha Mahashur, Consultant, Chest Medicine, Lilavati Hospital, Mumbai.

 

 

“Children with developing lungs and the elderly with weaker immunity are at higher risk. For those with asthma or Chronic Obstructive Pulmonary Disease (COPD), these pollutants cause bronchospasm, increased mucus production, and breathlessness,” she says.

 

It doesn’t stop at the lungs. “In cardiac patients, pollution-induced oxidative stress can lead to vasoconstriction, tachycardia, and elevated blood pressure, occasionally even triggering cardiac events,” she adds.

Here’s your go-to checklist when AQI turns ‘poor’ or ‘very poor’

• Check the current AQI and PM2.5 level (via a reliable city-monitor site or app).
• Delay or cancel outdoor physical exertion (jogging, cycling) if possible.
• Wear a fitted N95 mask if you must go outdoors (commute, errands).
• Close windows during peak pollution hours (evening, early morning), and switch on the purifier/AC recirculate.
• Avoid indoor activities that worsen air quality: no incense/candle, minimal frying or smoking.
• Hydrate well, eat antioxidant-rich food (vitamin C/E, omega-3s) and ensure minimal sleep disturbance.
• If you have asthma, COPD, heart disease or kidney issues: carry a rescue inhaler, follow your doctor’s action plan.

When to consult a doctor?

Even with all the precautions, you might reach a point where staying vigilant isn’t enough. Do not delay seeing a doctor if you:

• experience persistent or worsening cough, breathlessness, chest pain, or mucus production
• already have a condition and find yourself depending on inhalers more than usual, or struggling with routine activities
• have heart disease, and feel increased palpitations, chest-tightness, or even fatigue

Research has also shown that long-term exposure to air pollution isn’t just a respiratory issue, it’s a multi-organ concern. Studies now link PM 2.5 exposure to increased risk of heart disease, stroke, chronic kidney disease, and even early mortality.

 

“Any symptom that lasts beyond a week, or needing your inhaler more than twice a day, should be checked,” warns Dr Neeraj Gupta, Associate Director, Pulmonology, Respiratory Critical Care & Sleep Medicine, Max Hospital, Gurugram. “Don’t wait for it to ‘just go away’. Pollution-triggered inflammation can spiral quickly.” 

Since you're already here

…and clearly interested in your health, take a moment to explore our varied range of stories on wellness, medical research, and public health insights.

• Caught flu despite the jab?  Why did I catch the flu even after taking the vaccine? Doctor explains
• Mental health help decoded  Psychiatrist vs psychologist: Who does what and whom to approach for help
• First therapy session fears?  Don’t fear therapy: Experts reveal what really happens in the first session
• Safe cough relief for kids  Do kids even need cough syrups? Doctors say they may do more harm than good
• Secrets of a long life  Want to live longer? Science says being active and organised is the key
• Heart under pressure  Financial stress and heart attacks: Why money matters as much as cholesterol
• Myths vs immunity  Vaccines, weather, kadha: What really helps immunity and what doesn’t
• Frown lines and fine lines  From frowns to smiles: These 7 tiny expressions speed up visible ageing
• Caring without crashing  Ageing parents, adult kids: How to grow together without burning out

For more health updates, follow #HealthWithBS 

This content is for informational purposes only and is not a substitute for professional medical advice.