As the air quality in Delhi-NCR persistently dips into the 'poor' and 'severe' categories, residents are turning daily life into a careful health strategy. For countless people, pollution has transformed from a distant environmental concern into a tangible physical ordeal, characterized by constant irritation, tiredness, nasal congestion, and difficulty breathing. In response, there's a growing search for practical, actionable methods of self-protection that go beyond merely remaining inside.
Inside the Nutritionist's Personal Survival Kit
Nutritionist Sakshi Lalwani recently took to Instagram to share her personal strategy for dealing with hazardous air quality days. She introduced her simple yet effective "survival kit" or "Prep Bag," designed to mitigate the impact of the toxic haze. Her philosophy centers on small, preventive measures that bolster the body when avoiding pollution exposure is impossible.
Lalwani listed the specific items she always keeps on hand:
- N95 Mask
- Steam inhaler
- Vitamin C + NAC (N-acetylcysteine)
- Nasal saline spray
- Ghee (for nasal lining)
- Hydrating electrolyte mix
- Anti-pollution herbal tea (with tulsi, mulethi, and ginger)
- Cold-pressed oils for skin barrier
- Sunglasses (for eye protection)
Elaborating on her choices, she emphasized the critical role of an N95 mask, stating it filters a minimum of 95% of airborne particles, creating a vital barrier against harmful particulate matter. Regarding steam inhalation, she explained that warm, moist air helps soothe inflamed respiratory passages aggravated by pollutants, making breathing easier.
On the topic of supplements, Lalwani highlighted that Vitamin C is known for immune support, while NAC acts as a potent antioxidant, helping the body counter the oxidative stress triggered by pollution.
Medical Expert's Crucial Caveats on Supplements
While such a kit offers practical ideas, medical guidance is essential, especially concerning supplements. Dr. Palleti Siva Karthik Reddy, MBBS, MD, a consultant physician in general medicine, provided important cautions. He clarified that while Vitamin C and NAC are popular for their antioxidant benefits, they are not universally suitable.
"Individuals with kidney disorders, a history of kidney stones, asthma sensitive to sulfites, or those on long-term medication should consult a doctor before regular use. Pregnant and breastfeeding women should also avoid self-supplementation," Dr. Reddy advised.
For generally healthy adults, he noted that vitamin C up to 500 mg daily is usually safe, and NAC is commonly used in doses of 600 mg once or twice daily for short durations. Crucially, these supplements should not be seen as a year-round daily requirement but rather as short-term support during extreme pollution episodes, and always under professional supervision.
Building Long-Term Resilience Through Daily Habits
Dr. Reddy stressed that consistency in daily habits is key to reducing the cumulative health impact of living in a chronically polluted environment. He outlined several foundational practices:
Maintaining clean indoor air is paramount, achieved through proper ventilation and using air purifiers, particularly in bedrooms. Washing the face and rinsing nasal passages after being outdoors helps physically remove settled pollutants.
Timing physical activity during periods of lower pollution, preferably indoors on high AQI days, is recommended. A diet abundant in fruits, vegetables, and healthy fats naturally supports the body's internal antioxidant defenses. Furthermore, ensuring adequate sleep, managing stress levels, and avoiding additional lung irritants like indoor smoking or burning incense are all critical components of a holistic protective strategy.
"These measures together help reduce cumulative damage rather than offering instant protection," Dr. Reddy concluded. The combined approach of immediate practical tools, informed supplement use, and sustained healthy habits forms the most robust defense against the ongoing challenge of urban air pollution.
