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As winter sets in, Delhi once again finds itself covered in a thick blanket of toxic smoke The air quality has remained ‘poor’ or worse for several consecutive days. This seasonal decline has become an almost predictable pattern, with pollution levels worsening year after year – yet the health risks remain just as severe. In such situations, protecting yourself is no longer optional but essential.
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Dr. Alok Chopra, Founder-Director and Advisor A cardiologist from Delhi’s Ashlok Hospital, with 40 years of experience, has shared a practical survival guide for the severe air-pollution crisis affecting the city and its residents. In an Instagram video posted on November 27, the cardiologist stressed that the real concern is how deeply Delhi’s poor air quality has normalized, and that the public should follow key precautions for their own safety.
Air pollution should not be normalized
In his Instagram video, Dr. Chopra admits, “I have been living in Delhi for 72 years and today I am saying something I never imagined I would say. I am ashamed of what my city has become. I am Dr. Alok Chopra. Delhi is not just my birthplace. It is my home. It is the place where I grew up. Where my children have grown up. Where every memory of mine lives. And today we live in the most poisonous air on this planet.” Breathing.”
However, he points out that this crisis did not emerge suddenly – Delhi’s air quality has been steadily deteriorating over the past decade. The cardiologist recalls, “In 2017, many of us doctors marched on India Gate. We warned that this crisis was coming. Well, it came and stayed and now it shapes the way we live every day.”
Dr. Chopra warns that the most worrying thing is that the public has started to normalize this reality, and many people no longer bother to take precautions. He said, “What troubles me the most is how normalized everyone has become. People have stopped wearing masks. Children still go to school on dangerous days. We look around and think that if no one else is doing anything, why should I? Let me say this clearly. This is not normal and should never be treated this way. And as a doctor, I would recommend that you do this right now to protect yourself during this severe air pollution. What should be done?”
Step 1: Basics
- Wear an N95 mask whenever you go out.
- Keep children and elderly indoors as much as possible.
- Use your air purifier, especially at night.
- Avoid outdoor exercise.
- Stay well hydrated.
Step 2: Targeted supplements to fight inflammation and oxidative stress
- Vitamin C + Vitamin E – Essential combination with powerful antioxidants.
- curcumin
- quercetin
- beta carotene
- Sulforaphane – from broccoli sprouts.
- B complex vitamins
- Vitamin D – should be increased during high pollution days.
- omega-3 fatty acids
- fish oil
- NAC (N-Acetyl Cysteine)
- CoQ10
Step 3: Foods that help the body fight pollution
- Lemon
- Turmeric
- spinach
- Grape
- avocados
- crazy
- Pomegranate
- Kiwi
Step 4: Improve your indoor air
- More plants inside the house: Keeping plants like snake plant, spider plant, money plant, aloe vera and rubber plant inside the house helps in cleaning the air.
- Use a humidifier: Especially with oxygen support, if recommended.
- Use an air purifier: Ventilate your home by strategically opening windows when the AQI is low.
Step 5: Things to avoid indoors
- Do not burn candles, incense or fresheners indoors.
- avoid smoking or vaping
- Do not burn wood or garbage inside the house.
- Stop using aerosol sprays.
- Avoid smoking indoors completely.
Step 6: Monitor AQI
Check AQI daily and plan your schedule accordingly.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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