Air Pollution in India is a harsh reality we face everyday. Whether we like it or not, we’re breathing in toxins. Hazardous air quality has become inescapable, making the simple act of inhaling a potential health risk. In 2024, a report by IQAir revealed that only seven countries worldwide met the World Health Organization’s (WHO) air quality guidelines. India, unfortunately, ranked among the most polluted nations, with PM2.5 levels exceeding WHO’s recommended limits by 10 times. Shockingly, six of the most polluted cities in the world are in India, with Byrnihat, Assam, holding the title of the world’s most polluted city.
This isn’t just an annual headline. The thick winter smog blanketing Delhi and other cities is a stark reminder that clean air is becoming a luxury. With air quality frequently dropping to ‘severe’ levels, the health risks are real and immediate.
The Health Impact of Air Pollution in India
Air pollution in India has surpassed being just an environmental issue; it’s now a major health crisis. Long-term exposure to air pollution is linked to severe health problems, including respiratory illnesses, heart disease, cancer, and even neurological disorders.
Fine particulate matter (PM2.5) has been identified as one of the deadliest pollutants, capable of penetrating deep into the lungs and even entering the bloodstream. The WHO estimates that air pollution contributes to 7 million deaths worldwide every year. In India, high PM2.5 levels have led to a dramatic increase in asthma, lung infections, and chronic respiratory diseases. Children and the elderly are particularly vulnerable, with hospital admissions rising sharply during high pollution periods. A 2024 study found that over 2 million deaths in India were linked to air pollution in 2021 alone.
But there is hope. While reducing air pollution at a national level requires systemic change, there are practical ways to reduce our exposure and protect our health!
Practical Ways to Stay Safe from Air Pollution
Given the gravity of the situation, it’s quite obvious that we need to do something now and everyday to keep ourselves and our loved ones safe. So here are a few ways we can reduce the impact of air pollution on our health.
1. Monitor Air Quality Regularly
Before stepping outside, check the air quality index (AQI) using apps like AQI India, BreezoMeter, or the SAFAR Air app. An AQI above 100 is a sign to take extra precautions. During peak air pollution days, it’s best to stay indoors as much as possible.
2. Wear a High-Quality Mask (N95 or N99) 
But if you have to step out, use mask. Cloth masks won’t cut it! Invest in N95 or N99 masks to filter out harmful pollutants, especially during peak air pollution months. Studies show that a well-fitted N95 mask can filter out up to 95% of PM2.5 particles, significantly reducing inhalation of toxic air.
3. Avoid Outdoor Activities During High-Pollution Hours
Air pollution levels are highest during early mornings and late evenings. Research indicates that air quality worsens between 5 AM-10 AM due to lower wind speeds trapping pollutants. Plan outdoor workouts or walks in the afternoon when the air is relatively cleaner. Plan your schedule around AQI forecasts to stay safe.
4. Keep Indoor Air Clean with Air Purifiers & Plants
Indoor air quality can be just as bad as outdoor air pollution. Air purifiers with HEPA filters help remove airborne toxins, improving indoor air quality. Additionally, houseplants like snake plants, peace lilies, and spider plants can naturally purify indoor air by absorbing toxins like benzene and formaldehyde.
5. Wear Protective Glasses
Pollutants don’t just enter through our noses and mouths. Our eyes can be just as exposed. Air pollution can irritate the eyes, leading to dryness, discomfort, and infections. Wearing wrap-around sunglasses or protective glasses minimizes exposure to pollutants and shields your eyes from irritants.
6. Eat Healthy to Strengthen Immunity
A diet rich in antioxidants, vitamins C and E, and omega-3 fatty acids helps combat the effects of air pollution. Foods like citrus fruits, nuts, leafy greens, and fatty fish help reduce inflammation and oxidative stress caused by pollutants.
7. Stay Hydrated
Obvious but effective. Drinking plenty of water helps flush toxins absorbed from polluted air. Proper hydration supports lung function and aids in detoxification.
8. Get into Detoxifying Habits
Deep breathing exercises, yoga, and regular physical activity can improve lung capacity and efficiency. Practices like pranayama (breath control techniques) can enhance respiratory health and reduce the impact of pollution. Additionally, regular steam inhalation can help clear the nasal passage and remove pollutants trapped in the respiratory tract. Saline nasal irrigation using a net pot or spray can further cleanse airways, reducing the risk of respiratory infections.
9. Opt for Fabrics That Reduce Exposure
Wearing clothes made from natural fibers like cotton can prevent pollutants from clinging to your attire. Synthetic fabrics can trap PM2.5 particles, increasing exposure to airborne toxins.
10. Advocate for Cleaner Air
Raising awareness is crucial! Share information, join environmental campaigns, and urge policymakers to take action against air pollution in India. Implementing stricter industrial emission norms and increasing the use of renewable energy can help improve air quality on a national scale.
Fighting Air Pollution in India
While air pollution in India presents a significant challenge, these practical steps can help minimize its impact on your health. Staying informed, adopting protective measures, and spreading awareness about air quality issues can contribute to a healthier future. Ultimately, tackling air pollution requires both individual actions and large-scale policy changes to ensure that clean air is a right, not a privilege.
By making small, daily adjustments, we can protect ourselves while advocating for a future where breathing freely isn’t a luxury.
