There’s a lot we can do to beat winter pollution.
From pranayam to not exercising in traffic zones to a healthy diet, there's a lot we can do to beat winter pollution.
Air pollution is a major threat in the cities leading to respiratory disorders, asthma and also allergies in a large number of people. With the winter setting in these disorders see a major rise.
Over the last decade, pollution has seen a drastic rise and so has the number of people suffering from these diseases. This has made experts work on also boosting the immunity of their patients with anti-oxidants, protein and balanced diet to deal with the problem. At the same time, preventing particulate matter from entering into the body with the help of thick cloth, masks, N-95 respirator masks has also helped in controlling these diseases.
Do not exercise in high pollution areas like the playgrounds on main roads or walk in areas where there is constant moving of traffic.
Exercise in these areas increases the risk as more air is breathed in deep into your lungs. Also, during exercise, one mostly breathes through the mouth hence there can be damage to airways of the lungs and increased risk of asthma development.
Time your workouts carefully when there are not many vehicles on the road and also the pollution levels are low.
Opt for indoor exercise if you are staying close to high-traffic zones.
Pranayam and exercise helps asthma patients
Particulate matter inhaled is constantly scavenged by the local immune mechanism in the linings of the nose, breathing tubes and lungs. The body is exposed to disastrous effects like causing excess mucus, phlegm production, wheezing, breathlessness and also mutations in the cells which cause cancer. Smoking is an additional burden on the already challenged lungs hence it must be avoided.
At the same time, immune system has two components, cellular and blood. Cellular is very useful in dealing with inhalational dusts, infections like tuberculosis and fungus. Blood immunity is predominantly involved in fighting viral, bacterial and parasite infections.
But if there is a new strain of virus then the blood has difficulty in producing those antibodies and the patient tends to fall prey to the infection.
Dr Raghunath Reddy, senior pulmonologist at Sunshine Hospitals explained, “In the present times apart from medication, Pranayam (Yoga) has proved to decrease attacks of asthma in patients. This form of exercise has effective control on nerves.”
Eat the right food
Breathing polluted air affects our body. Garlic and green tea are rich in antioxidants which contribute in fostering the immune system. Tulsi is one of the best herbal teas loaded with antioxidants.
Dr Prasanna Kumar Reddy, consultant pulmonologist at Apollo Hospitals explained, “Drinking tea helps our body to stop reacting to allergens like pollution and dust. Drinking four cups of green tea per day helps immune system to function to its peak. At the same time, cruciferous vegetables like broccoli, cauliflowers, Brussels sprouts, Arugula are rich in vitamins A, C and E which contain disease fighting phytochemcials. Cruciferous vegetables in regular diet are rich in fiber and minerals. They contain ‘Sulforaphane’ which is considered to be the most important nutrient. This nutrient will boost the liver’s ability to flush out and detoxify all the carcinogens which will damage the cells in our body.”
Fruits are the powerhouse of essential minerals and vitamins and citrus fruits are the best. They are a great source for Vitamin C which produces disease-fighting antibodies, preventing the entry of most viruses.
Fruits like oranges, strawberries, blueberries, cantaloupe, grape fruit and guava are also considered to be rich in antioxidants.
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( Source : deccan chronicle )
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