Coughing badly due to bad AQI? 5 effective ways to fight air pollution-related health problems

Are you someone who wakes up in the morning with a constant irritation in their throat, an unusual hoarseness in their voice? Or someone who can’t stop coughing once they come back for a short stroll?

You might have blamed it all on the change in season or the cold weather, but in truth, the culprit could be the terrible AQI.

Of late, major Indian cities like Delhi, Kolkata are registering record levels of air pollution with soaring air quality index, known as AQI. Recent data show that particulate matter levels, especially PM2.5, have soared into the very poor and severe zones on the AQI in these cities, posing serious risks to lung, heart, and overall health.

In Kolkata, weak winds and thermal inversions recently trapped pollutants close to the ground, driving AQI readings past 300, which is considered very poor and dangerous for all age groups. Even Delhi’s repeated spikes in winter pollution have filled the skies with smog, irritating eyes, triggering chronic coughing — conditions, if left unchecked, can lead to asthma or bronchitis.

So the question is, what can you do about it?

It’s next to impossible for an individual to stop this massive extent of air pollution, but what you can do is take better care of your own.

How? Read on to know more.

To begin with, air pollution contains tiny particles known as PM2.5 and PM10, as well as nitrogen oxides and other air pollutants emitted by cars, industrial activities, and dust caused by construction and seasonal fires, such as burning crops. These particles are so small that they penetrate deep into the lungs and bloodstream of our body, irritating the airway tissues and causing inflammation in the air passages. Let alone the vulnerable population, including children and older individuals with COPD, with such high AQI levels, even healthy people may experience persistent coughing, difficulty in breathing, sore throat, and eye irritation.

In big cities like Delhi, Kolkata, the air pollution worsens in late autumn and early winter due to weather conditions, temperature inversions, and increased emissions — all of which create a seasonal “air pollution peak.”

Health experts warn that during these high-pollution episodes, even short exposure can cause sore throats, persistent coughs, breathlessness, and chest tightness, especially among sensitive groups like children, older adults, and people with respiratory or heart conditions. That’s not all; many residents have already reported burning eyes and scratchy throats, with outdoor activities becoming risky.

The first course of action is awareness. You should check your city’s air quality index on a daily basis, whether through weather apps or the local government updates. During times of poor or severe AQI, try staying indoors as much as possible and reducing any heavy-lifting activity that might raise your respiratory rate. While traveling outside, try traveling during periods of low air pollution, usually around midday.

Not all masks are capable of safeguarding against air pollution. Clothing masks with a thin layer will not work at all with regard to combating micro particles like PM2.5, PM10, and so on. N95 and N99 masks should be used because they can filter out fine particles like PM2.5 that cause coughing and lung irritation. A properly fitted mask will greatly help reduce the amount of air pollutants you breathe in if you have no choice but to be outside.

This might seem like a hefty investment, but if you live in a highly polluted city that is recording poor AQI for a prolonged period of time, it’s time to invest in a good air purifier. And since you’ll likely spend more time indoors during bad AQI days, close windows and doors and consider using a HEPA-filter air purifier to reduce indoor particle levels. Moreover, avoid indoor pollutants like tobacco smoke, incense, or mosquito coils that can add to respiratory irritation.

Regardless of whatever you do, don’t neglect proper hydration. Staying hydrated can help reduce mucus thickness and make coughing less uncomfortable. At the same time, a diet rich in antioxidants and anti-inflammatory nutrients like orange fruits, turmeric, ginger, garlic, and leafy veggies will help maintain healthy lungs. Home remedies like drinking warm fluids, making herbal teas, and inhaling steam will help relieve irritated throat tissues and reduce mucus buildup that leads to coughs. Drinking warm saline gargles will also reduce inflammation in your throat tissues.

Some simple practices can help improve your lung strength and ease inflammation, particularly given these tough conditions. Try these tips:

• Regular breathing exercises (such as diaphragmatic breathing)
• Not smoking and avoiding secondhand smoke
• Keeping a healthy weight and getting regular exercise inside
• Exercise indoors, in clean air.

Do not delay seeking professional help if conditions like coughing, difficulty in breathing, chest pain, or wheezing persist for a prolonged period. Furthermore, people with asthma, COPD, heart disease, and diabetes should be extra cautious and have their medications handy during bad AQI episodes.