Follow these Precautions and Diet to protect yourself from SMOG

Follow these Precautions and Diet to protect yourself from SMOG

SMOG !!!

All of you must be aware about the building of SMOG, air pollutant, in Delhi and states of Punjab as well as Haryana. SMOG means a combination of Smoke and Fog. No doubt, human activities are responsible for this poor air quality.

Various respiratory diseases like asthma, cold and cough cases are rising. Moreover, visibility is also very low which is dangerous for movement of vehicles.

So, protecting yourself from this dirty air is need of the hour. Here, we are going to provide you some precautionary steps and diet requirements to fight these conditions.


fog on road

You should take certain precautions to protect yourself from deteriorated air quality.

  • Reduce outdoor activity as far as possible.
  • Avoid traffic congested areas. Stay away from busy roads.
  • Avoid exercising outdoors in the morning as the Smog is usually dense in the morning.
  •  Do not go out of your house in the evening until its necessary. You can wear a mask if you have to go out as it provides some protection.
  • You should keep indoor plants that reduce air pollution in your house.
  • Postpone your travel if you can as the visibility is very low.
  • If you have asthma, keep your inhaler with you.


Besides taking precautionary steps, you cannot totally avoid stepping out. Therefore, it is very important that you take healthy diet.

These foods will help you to combat the ill effects of pollution to some extent.

  • Take foods rich in Vitamin C as it is the most potent antioxidant for your body. Lemons, oranges, amla, coriander, parsley, cabbage, turnip greens, guava and all citrus fruits contain Vitamin C. It helps your body to fight against the effects of Air pollution.
vitamin c rich food orange
  • Omega-3 fats protect your heart and lipid profile. Walnuts, chia seeds, flax seeds, methi seeds, mustard, kala chana, rajmah, green leafy vegetables provide Omega-3 fats to your body.
  • Beta carotenes found in red and orange fruits as well as vegetables, leafy greens is converted to vitamin A in the body which has anti-inflammatory and anti-ageing properties. Carrots, kale, spinach, sweet potatoes, red and yellow peppers, apricots are rich in Beta carotene.
  • Vitamin E is essential line of defense for your body against pollution. Cooking oils rich in vitamin E like Sunflower oil, Safflower oil, rice bran oil, canola oil, peanut oil and olive oil are rich source of Vitamin E. Almonds, fish, spices and herbs also provide ample amounts of this Vitamin. 
  • Turmeric is well known antioxidant. It protects the lungs from toxic pollutants of air.
  • Jaggery also helps to relieve the symptoms of cough and cold common during this season.Ginger, black pepper, tulsi, liqourice, nutmeg and mint are also useful for curing respiratory ailments.
  • In addition to healthy diet, 15-30 minutes of indoor exercise is recommended to keep you rejuvenated.
So follow these steps and protect yourself and others from the degraded Air Quality.

Leave a Reply