Step outside for a morning walk in Delhi, Gurugram, or Noida, and you might feel the familiar burn in your throat or the sting in your eyes. What used to be a refreshing routine now comes with a caution- check the AQI first.
The air quality in major Indian cities has plummeted to “very poor” levels, with particulate matter (PM2.5 and PM10) being the dominant pollutants clouding the atmosphere. (Source: NDTV)
Air quality is deteriorating due to rapid urbanisation, automobile pollution, construction dust, and industrial waste.
Nevertheless, you can protect your family’s health by taking preventive measures as soon as possible. This blog explains what an unhealthy AQI is, the impact of this on your health, and what you can do today to keep loved ones safe.
What Does “Unhealthy AQI” Mean?
The scale used is the Air Quality Index (AQI), which has a spectrum of 0-500, where a score of 0 signifies clean air and a score of 500 signifies highly polluted air. At 150 and above, the AQI is classified as unhealthy, where the air is polluted with high concentrations of pollutants such as PM2.5, PM10, nitrogen dioxide(NO₂), and ozone.
- AQI 0–50: Good (Air quality is satisfactory)
- AQI 51–100: Moderate
- AQI 101–150: Unhealthy for sensitive groups
- AQI 151–200: Unhealthy
- AQI 201–300: Very Unhealthy
- AQI 300+: Hazardous
All this implies that due to a poor air quality index, even healthy people can experience breathing difficulties or irritation over time. Among children, older people, and those with respiratory or heart affected, the risks are increased.
Have you ever checked the weather app on your phone and read an unhealthy air quality index condition? It is a warning that even exposure to it without extreme circumstances can make vulnerable people feel uncomfortable due to congestion or irritation.
Why Should You ACT immediately When the AQI is Unhealthy?
Coughing or irritation is not the only effect of the unhealthy levels of air quality. When exposed in the long run, the effects may be dire conditions like asthma, bronchitis, heart disease, and poor lung function.
The typical Unhealthy AQI symptoms include:
- Constant coughs or sore throat
- Puffiness of breath or tightness in the chest
- Irritation of the eyes and nose
- Fatigue or dizziness
- High pollution days give a headache
The pollution rates in cities such as Delhi, Mumbai, and Gurugram often go to the unhealthy weather AQI ranges in winter. The minute particles (PM2.5) of such air are tiny to the extent that they find their way into your bloodstream, contributing to inflammation of the body and causing permanent harm to important organs.
The AQI unhealthy for sensitive groups is especially concerning for children and older people. This is why it is necessary to take action immediately. You can not do anything about outdoor pollution at day or night, but you can minimize its effect on your family as much as possible.
7 Steps to Immediately Shield Your Family against the Air Pollution
When pollution levels spike, protect your loved ones first. The following are the simple daily habits that can help your family breathe cleaner, healthier air every day.
1. Monitor AQI Daily
The first line of defense is awareness. Install AQI tracking apps, such as SAFAR, Plume Labs, IQAir, etc. When the AQI in your locality is unhealthy or very poor, it is advisable to restrict outdoor activities.
Make it a habit of first looking at the air quality in the morning before taking kids to school or taking a jog. Safe and unsafe air may change the lives of people, particularly when there is a quick change in AQI levels.
2. Limit Outdoor Exposure
When unhealthy levels of AQI are announced, attempt to spend more time at home as much as possible. Delay outdoor activities or walking, and do not use places with the highest concentration of pollution.
In case you need to leave the house, you should put on an N95 or KN95 mask, which blocks the fine particulate matter. The masks are used to cover your face when exposed to respiratory distressing pollutants.
3. Keep Indoor Air Clean
You may close your doors and windows, but still, the polluted air may creep in. The following are some improvements you can make to the indoor air quality:
- Install an air purifier in the bedrooms and living rooms.
- Close gaps in the windows and doors that allow outside air to enter.
- Avoid Indoors smoking, burning candles, or incense.
- Bring plants that clean the air, such as aloe vera, peace lily, and snake plant, into the house.
On days with a poor air quality index, close the windows and use the air conditioner in recirculation mode, in which the air conditioner does not open to the outside air.
4. Clean and Safe Home Environment
The air quality can become unhealthy due to indoor pollutants. Frequently vacuum your house to eliminate dust, which could contain fine particulate matter.
- Use a vacuum cleaner with a HEPA filter to remove fine dust.
- Floors should be mopped, and allergens should be removed.
- Bedding and wash curtains should be washed regularly.
- Maintain proper humidity levels using an air humidifier to minimise dust.
This has the virtue of guaranteeing your family a life of cleaner air in case the outside air suffers.
5. Make Health a Priority for Sensitive Groups
Once the AQI is unhealthy to vulnerable groups, children, expecting women, older adults, and people with respiratory diseases should be given additional attention.
- Keep medications and inhalers readily available.
- Avoid outdoor activities when the pollution levels are high (in the early morning and in the evening)
- Encourage children to play indoors to reduce exposure.
- See a physician in case of prolonged coughing, weakness, or shortness of breath.
6. Natural Immune Boosting of Your Family
In the long run, air pollution undermines the defense mechanism of the body. Its effects can be countered by strengthening immunity. Eat foods that contain antioxidants such as citrus fruits, turmeric, leafy greens, and berries. Include multivitamins, omega-3 capsules, or herbal supplements to help the body combat oxidative stress caused by prolonged exposure to air pollution.
7. Be Smart in Traveling and Physical Exercise
It is better to avoid the period of maximum pollution or traveling long distances and in areas with congestion. Close car windows, and recirculate air conditioning should be used in case of necessity.
In case you are fond of outdoor exercises, move your exercise to an indoor setting on unhealthy weather days with high AQI. Yoga, breathing exercises, and home workouts are the best options to keep fit without breathing in polluted air.
Fast Guide to Unhealthy AQI Days
Even a few hours of exposure to poor air can harm your health, especially when the AQI is at unhealthy levels. It’s essential to stay prepared and take simple, proactive steps to reduce risk. Here’s a quick daily checklist to help your family stay safe when pollution levels spike.
- Check AQI every morning.
- Close doors and windows in the case of poor AQI
- Switch on HEPA air filters or the recirculation mode of the AC
- Avoids physical activity or long outdoor exposure
- Put on N95 masks when going out
- Ensure that the children and aged people stay at home
- Include foods and supplements that support lung health in your diet to strengthen immunity and reduce unhealthy AQI systems
Action Plan for a Cleaner Future
In the short run, your family is safe, but in the long run, the solution to your health is long-term:
- Plant trees in your locality
- Stop driving unnecessarily, or use public transport whenever possible
- Burning up waste and plastics should not be allowed
- Prefer other sources of energy, like solar cars or electric cars
Collective small actions can significantly reduce air quality unhealthy levels in urban areas. These little measures may seem insignificant, but when such are put in high scale, your locality would receive an enormous impact in the reduction of the number of unhealthy levels of air pollution.
Conclusion
The first step that the family should take to avoid unhealthy AQI is to be conscious of it and make smart choices. It is either watching the AQI or wearing masks and purifiers, but any small measure counts. Your inner defence, immunity, plays a major role in protecting you from pollution’s effects.
Adopting healthy habits, maintaining balanced nutrition, and staying hydrated can naturally support your body’s ability to handle exposure to pollutants. Focus on preventive wellness, make informed daily choices, and encourage sustainable practices to create a cleaner, healthier environment for everyone.
