Grap 4 in Delhi: Health Risks to Watch as Severe Winter Sets In—and How to Protect Yourself

Anti-pollution curbs under GRAP-4 were imposed in Delhi on Saturday evening after the air quality worsened to the 'severe category.' According to the data presented by the Central Pollution Control Board, the national capital's Air Quality Index, or AQI, was 405 in many areas, with experts warning of a heightened risk of health issues, including breathing troubles. GRAP, which categorises the air quality into four stages - Stage 1 (Poor, AQI 201-300), Stage 2 (Very Poor, AQI 301-400), Stage 3 (Severe, AQI 401-450), and Stage 4 (Severe Plus, AQI above 450), is usually enforced during winter due to high pollution levels and smog. GRAP-4 curbs include a ban on non-essential construction and demolition work and stone crushing and mining activities,

along with restriction on entry of truck traffic except for those carrying essential commodities providing essential services. Apart from this schools up to Class 12 will go in a hybrid mode, and offices would operate with 50 per cent staff in the region.

Health issues you need to watch out for

The combination of severe air pollution and cold winter weather significantly exacerbates a wide range of health issues, especially affecting your respiratory and cardiovascular systems. According to doctors, the cold air traps pollutants, forming dense smog, while also irritating the body's airways and weakening immune defences.

Breathing

High smoke, dust, and pollution trigger various respiratory and breathing issues – especially in winter, including:

Asthma and Bronchitis

Cold, polluted air triggers inflammation, narrowing airways, causing coughing, wheezing, and increased attacks.

COPD

Those with Chronic obstructive pulmonary disease experience more frequent flare-ups and difficulty breathing.

Infections

Winter and pollution are a deadly combination, with a higher risk of pneumonia, bronchitis, and sinus infections as pollutants stress the respiratory system.

Cardiovascular issues

High pollution combined with cold winter weather significantly increases the risk of heart attacks, strokes, and even heart failures as cold constricts arteries, raising blood pressure and blood thickness. According to doctors, pollutants can trigger inflammation, blood clots, and stress, straining the heart and worsening existing conditions.

Neurological issues

Higher Particulate Matter, especially PM2.5 in winter's stagnant air, can harm your brain by triggering inflammation and oxidative stress, which in the long run causes cognitive issues like memory and concentration, mood disorders like anxiety and depression, and severe headaches. It also leads to dementia and Alzheimer’s in children and developmental disorders in growing children. Doctors say tiny particles enter your bloodstream and brain – thereby damaging neural networks and disrupting neurotransmitters, making you feel fatigued, have poor focus, and even increasing suicide risk.

How to protect yourself?

While you cannot wish away pollution and smog, take adequate steps to ward off diseases with a few simple steps:

• Monitor Air Quality Daily
• Use apps to check real-time AQI and accordingly avoid any outdoor activities when the levels are above 150 (unhealthy).
• Use N95 masks that filter PM2.5 whenever you go out, even for five minutes
• Invest in HEPA-filter purifiers to remove indoor pollutants and allergens
• Eat foods that are packed with vitamin C, antioxidants, and omega-3 fatty acids, like citrus fruits, turmeric, ginger, and flaxseeds.
• Make sure to drink lots of water, which helps your body flush out toxins and keeps your respiratory tract moist.
• Pollution levels are highest early in the morning, so avoid going out for workouts. Instead, try indoor exercises and yoga.