How to Fortify Your Body Against Toxic Air: A Lifesaving Guide from Luke Coutinho

Let’s be honest, city air today isn’t just hazy; it’s toxic. This isn’t some far-off environmental issue; it’s a serious public health emergency. Holistic health expert Luke Coutinho didn’t sugarcoat it in a recent

Instagram post, calling the pollution in cities like Delhi and Mumbai a “biological threat”. He’s right. We can’t keep ignoring it.Luke sees it firsthand: families, from young kids to the elderly, packing up and leaving the cities they grew up in just to breathe better. Sometimes, moving somewhere new is the only thing that actually helps their health. He puts it plainly: “You can survive without food or water for days, but without oxygen—without that life force—you’re done.”

The Invisible Enemy in Our Lungs

The main culprit is PM2.5—tiny particles that sneak right past your body’s defences. They dig deep into your lungs, slip into your bloodstream, and keep your immune system fighting constantly. This isn’t just about a nagging cough. Over time, breathing in these particles raises your risks for heart attacks, strokes, cancers, COPD—you name it. And for kids, it can mess up their lungs and brains for life.

How to Fight Back

But here’s the good news. Luke Coutinho points out that science actually gives us ways to push back. You’re not helpless. By taking action—reducing your exposure, eating better, and training your lungs—you can lower pollution-related inflammation by up to 40%. Here’s how you can start protecting yourself and your family, right at home.

Four-Pillar Defence Plan

1. Reduce Exposure—The First Defence

First, treat outdoor air like it’s dangerous. Try not to exercise or do heavy activities outside between 11 AM and 4 PM, when pollution is usually highest. Always check the AQI before going out. If it’s over 150, kids and people with health issues should stay indoors. When you have to go out, wear a well-fitted N95 or KN95 mask—these block up to 95% of harmful particles. At home, use a HEPA air purifier in the bedroom—think of it as essential equipment, not a luxury. It can cut harmful particles by half. Get rid of incense, candles, anything that smokes, and use a damp mop instead of sweeping to keep dust down.

2. Eat to Protect—Let Food Work for You

What you eat matters. Luke says a diet high in antioxidants can lower the harm from pollution by about a third. Focus on leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower (just steam them lightly), and fruits like guava, amla, and strawberries—these have even more vitamin C than oranges. Carrots, pumpkin, and cooked tomatoes add extra protective nutrients. Omega-3 fats from salmon, walnuts, or flaxseeds help calm inflammation. Avoid processed sugar, white bread, and fried foods—these only make things worse. And drink plenty of water—2 to 3 litres a day—to help your lungs clear out junk.

3. Smart Supplements—Plug the Gaps

On days when the AQI is terrible and your meals aren’t perfect, supplements can lend a hand. Food should always come first, but if you need extra support, talk to your doctor, especially for children. Important supplements include vitamin C (think guava and bell peppers), omega-3s (EPA/DHA), vitamin D (for immune support), and vitamin E (to protect lung cells). These don’t replace real food, but they can help when pollution is at its peak.

4. Train Your Lungs—Make Them Stronger

Your lungs can get stronger. Luke recommends breathing exercises: try pursed-lip breathing (inhale gently for 2-4 seconds, exhale slowly for 4-6 seconds through pursed lips) to help with breathlessness. Diaphragmatic breathing lets you use your main breathing muscle for deeper breaths. Don’t forget steam—inhaling steam for five minutes a day, or using a humidifier, helps loosen stubborn mucus and keeps your airways moist.

The Code Z

Luke Coutinho finishes with what he calls “Code Z”. It’s his main strategy for defending your body against the harm pollution can cause. He focuses on a few essential micronutrients—Vitamin C, Omega-3s, Vitamin D, Vitamin E, and Zinc. These choices aren’t random. Combined, they form a solid defence against the inflammation triggered by pollution.But Luke isn’t just giving out supplement recommendations and leaving it at that. He’s clear: don’t try these on your own. Guessing the right amounts or picking up random supplements can be risky. It’s best to consult a healthcare professional who can determine exactly what your body needs.

Protect, Fortify, and Monitor

Luke’s main point? Treat the air you breathe like it’s a potential infection. That small change in perspective can transform your approach. Start by protecting yourself—use masks or any other barriers as needed. Then, boost your body’s defences with proper nutrition and supplements. And make sure to monitor your health through regular check-ups. This isn’t just about surviving each day; it’s about safeguarding your health and your children’s future. When you see it this way, you don’t feel helpless. Instead, you become proactive and take control of your own health.