Delhi residents have become accustomed to waking up to grey skies that persist throughout the day. The heavy air burns throats and forces families to keep windows shut even at noon. For Dr Alok Chopra, a cardiologist with four decades of medical practice and 72 years of life in Delhi, this environmental crisis represents both professional concern and personal anguish.
When Pollution Becomes Personal
Dr Alok Chopra expresses his deep concern about Delhi's deteriorating air quality. "I have lived in Delhi for 72 years," he shares with visible emotion. "Today we are breathing some of the most toxic air on this planet. This is not normal and it should never be treated like this."
His words carry the authority of medical science and the weight of personal experience. Dr Chopra recalls how doctors marched at India Gate in 2017 to warn the public about the escalating pollution crisis. "We warned that this crisis was coming till it came and it stayed," he states, highlighting the prolonged nature of this environmental emergency.
Essential Protection Measures Everyone Must Follow
Dr Chopra emphasizes straightforward actions that deliver measurable protection against polluted air. His primary recommendation is clear: "Wear an N95 mask every time you step out." He particularly stresses protecting vulnerable groups, advising to "keep the children and elderly indoors as much as possible."
Additional crucial measures include running air purifiers consistently, especially during nighttime hours, maintaining proper hydration, and completely avoiding outdoor exercise when air quality deteriorates. While these steps might appear basic, they create a vital protective barrier that significantly reduces daily exposure to harmful pollutants.
Nutritional Support Against Pollution Damage
Dr Chopra's guidance extends beyond external protection to internal defense mechanisms. Pollution triggers inflammation and oxidative stress within the body, requiring targeted nutritional support. He recommends specific supplements that bolster the body's natural repair systems during toxic exposure.
The essential supplements include:
- Vitamin C combined with Vitamin E
- Curcumin for its anti-inflammatory properties
- Beta carotene and sulforaphane from broccoli sprouts
- Complete B-complex vitamins
- Vitamin D and Omega-3 fatty acids
- Acetylcysteine for respiratory support
Dr Chopra specifically advises increasing these supplements during periods of high pollution. His dietary recommendations include lemons, turmeric, spinach, grapes, avocados, nuts, pomegranate, and kiwis - all rich in antioxidants and micronutrients that support lung and heart health.
Creating Safe Indoor Environments
Many residents don't realize that indoor air quality often matches or exceeds outdoor pollution levels without proper management. Dr Chopra suggests several effective strategies for maintaining cleaner indoor air.
He recommends specific air-purifying plants including snake plants, spider plants, money plants, aloe vera, and rubber plants. These natural air cleaners work continuously to remove toxins. Additional measures include using humidifiers, particularly with oxygen support for those experiencing breathlessness, and strategic window ventilation only when AQI levels improve.
Dr Chopra also identifies common household habits that worsen indoor air quality. He strongly advises against lighting candles, incense, or fragrances, smoking or vaping indoors, burning wood or trash, and using aerosol sprays. His final recommendation is practical: "Monitor AQI every day and plan your schedule accordingly."
Awareness, timely action, and consistent discipline can make a substantial difference in protecting health during Delhi's ongoing air quality crisis.
Disclaimer: This article is based on expert insights shared by Dr Alok Chopra. It is meant for general awareness and should not replace personalised medical advice. For any symptoms or specific health concerns, please consult a qualified healthcare professional.
