New Delhi: As winter approaches, many Indian cities brace themselves not just for colder mornings but for a familiar and dangerous companion—smog. This
toxic mix of particulate matter, vehicle emissions, industrial pollutants, and weather conditions severely impacts both lung and heart health. While we often associate air pollution with breathing problems, its damage extends far beyond the lungs, quietly increasing heart attacks, strokes, and sudden cardiac deaths. The good news is that simple daily habits can significantly reduce this risk.
In an interaction with News9Live, Dr. Swapnil Mehta, Senior Consultant- Pulmonology, Dr L H Hiranandani Hospital, Powai, Mumbai, shared some simple tips to help one survive the smog season.
Why is smog dangerous?
Smog contains fine particles known as PM2.5, small enough to penetrate deep into the lungs and enter the bloodstream. Once inside, these particles cause inflammation, oxidative stress, thickening of blood, and narrowing of blood vessels, triggering asthma attacks, COPD worsening, heart rhythm disturbances, hypertension, and even heart attacks. Children, the elderly, pregnant women, and those with existing heart or lung disease are especially vulnerable.
Track the Air Quality Before You Step Out
Make it a habit to check the Air Quality Index (AQI) on a reliable app each morning.
- AQI < 100: Safe for most outdoor activities
- AQI 101–200: Limit prolonged exertion
- AQI > 200: Avoid outdoor exercise
- AQI > 300: Stay indoors as much as possible
On severe days, shift walks, workouts, and errands to later hours when pollution levels usually drop.
Wear the Right Mask—Not Just Any Mask: A cloth or surgical mask does not filter fine particles. Use a proper N95 or N99 mask when outdoors during high-smog days. It should snugly cover the nose and mouth with no gaps. For elderly patients and those with heart failure or severe lung disease, exposure without protection can be life-threatening.
Create a Clean Air Zone Indoors
Indoor air can be cleaned effectively:
- Keep windows shut during peak smog hours (early morning and evening)
- Use air purifiers with HEPA filters in bedrooms
- Avoid incense sticks, agarbatti, dhoop, and indoor smoking
- Mop floors instead of dry sweeping to avoid dust resuspension
- Indoor plants alone are not sufficient to purify polluted air.
Strengthen Your Body from Within
Smog increases free radical formation. A diet rich in antioxidants helps counter this effect:
- Fruits: oranges, berries, apples, pomegranate
- Vegetables: spinach, broccoli, carrots, tomatoes
- Omega-3 sources: flaxseeds, walnuts, fish
- Stay well hydrated to help clear mucus and toxins from the airway.
Adjust Physical Activity Wisely: Exercise is essential, but timing matters. Avoid outdoor workouts near traffic-prone roads. Prefer indoor workouts on high pollution days. Early morning outdoor walks during winter may actually increase pollutant exposure, as temperature inversion traps pollutants closer to the ground.
Don’t Ignore Warning Symptoms: Symptoms such as persistent cough, chest tightness, wheezing, unusual breathlessness, palpitations, dizziness, or chest pain during smog exposure require immediate medical attention. Heart patients may experience silent ischemia triggered by pollution without classic chest pain.
Protect High-Risk Individuals Proactively
Patients with asthma, COPD, coronary artery disease, hypertension, diabetes, or a history of stroke should:
- Never skip prescribed medications or inhalers
- Keep rescue inhalers readily accessible
- Avoid unnecessary outdoor exposure
- School-going children and elderly family members should be shielded from prolonged outdoor activities during severe air quality days.
Vaccination Matters in Smog Season: Polluted air weakens lung immunity. Influenza and pneumococcal vaccinations reduce the risk of severe respiratory infections that often complicate pollution-induced lung disease.
The Bigger Picture
While personal protection is vital, long-term control depends on collective action—cleaner fuels, reduced vehicle emissions, sustainable construction, and stricter pollution control policies. Until that happens, daily protective habits are our strongest shield.
Smog is no longer just an environmental issue—it is a silent cardiovascular and respiratory emergency. By staying informed, taking preventive measures, and seeking timely advice, we can significantly reduce its impact on our hearts and lungs.
