[ad_1]
With air pollution levels rising in major cities like Delhi, Mumbai, Bengaluru and Kolkata, experts are warning about the long-term effects on health. The air quality index (AQI) in these metros often crosses the “unhealthy” mark, putting residents at risk of respiratory and other lifestyle-related problems.
Mumbai-based general physician and lifestyle consultant Dr Akshat Chaddha, in his November 23 Instagram post, shared a detailed diet plan designed to strengthen the body’s defenses and help protect it from the harmful effects of air pollution. (Also read: London doctor explains how ‘chronic stress’ shows up in your body and increases heart disease risk; shares traits ,
How can you start your day combating pollution?
“It’s extremely important to start your day off right,” says Dr Chadha. “If you’re in a hurry, a glass of warm water will do the trick. If you have time, add 3-4 teaspoons of turmeric powder or use fresh ‘kacha haldi’ with a pinch of black pepper. You can also squeeze a quarter to half a lemon, and add 3-5 basil leaves or 2-3 cloves on alternate days.”
He recommends following this with a small amount of nuts and seeds: “5-6 soaked almonds, one whole walnut, and 1-2 teaspoons of soaked sunflower or pumpkin seeds can go a long way in supporting immunity.,
For breakfast, Dr Chadha recommends a balanced meal, but notes that if one is in a hurry or has lost appetite in the morning due to fasting, “a light breakfast with a fruit and a glass of sattu shake is sufficient.”
Lunch and dinner should include plenty of vegetables and legumes. “Include vegetables like cooked cauliflower, cabbage, broccoli, radishes, carrots, capsicum, tomatoes, pumpkin and fenugreek at least once a week. Combine them with rajma, chickpeas or lentils and a carbohydrate source like rice, millet, chapati, quinoa or oats. Limit dairy, red meat, aerated drinks and packaged foods.”
What to include in food to avoid pollution?
Fruits are essential to fight pollution-related oxidative stress. “Be sure to include one fruit daily, especially citrus fruits, guava, kiwi, papaya, or pomegranate as a pre-workout snack or in the evening. Avoid fruit juices, smoothies, or milkshakes,” says Dr. Chadha.
Other key suggestions include:
- If this does not cause acidity, add an extra clove of garlic in the morning or chop it finely into dal, vegetable juice or soup.
- Finish dinner 2-3 hours before sleeping and avoid breakfast after that.
- Drink 2-3 liters of water throughout the day, preferably in the first half to flush out mucus effectively.
- Avoid antibiotics unless prescribed by a doctor.
- Make sure you are not deficient in vitamin D, B12 or iron. “Pollution, combined with anemia, can cause breathlessness and palpitations, which can be worrisome,” warns Dr. Chadha.
“Even though we can’t eliminate pollution completely, following these dietary changes is a good start to support your body and immunity,” Dr. Chadha concluded.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
[ad_2]
