What lung experts want you to do before stepping outdoors on high-AQI days

Air pollution has quietly become one of the most serious health threats of our time. In my years as a medical oncologist, I’ve seen first-hand how long-term exposure to polluted air does far more than cause temporary breathlessness or irritation. It weakens immunity, worsens chronic illnesses, strains the heart and lungs, and complicates cancer treatment.

High AQI days are no longer rare events; they are an ongoing public health reality. And while large-scale solutions lie with policy and regulation, there is a lot each of us can do to protect our lungs right now.

Start with awareness

Before you step outdoors, check the Air Quality Index just as routinely as you check the weather. An AQI above 100 can already affect people with asthma, heart disease, or compromised immunity. Once levels cross 200, even healthy individuals may experience lung inflammation and cardiovascular stress. When AQI rises beyond 300, outdoor exposure should be avoided unless absolutely unavoidable.

Choose the right protection

From a medical standpoint, not all masks offer meaningful protection. Cloth masks and standard surgical masks are ineffective against fine particulate matter, especially PM2.5 the tiny particles that penetrate deep into the lungs and even enter the bloodstream. On high-pollution days, a well-fitted N95 or equivalent mask is essential. Think of it not as an inconvenience, but as basic safety equipment much like gloves in an operating theatre.

Be mindful of timing and activity

Pollution levels fluctuate through the day. Pollutants tend to be concentrated near the ground during early morning hours or late in the afternoon and evening; thus, their effects may be more detrimental. Midday hours may allow slightly better dispersion.. Try not to exercise during high AQI conditions because your respiration rates would be higher; hence, you would ingest more pollutants.

Do not overlook indoor air

Pollution outside doesn’t remain outside and somehow enters inside. Closing all windows during peak times of AQI, using air purifiers with a HEPA filter, and maintaining controlled ventilation can go a long way in reducing indoor pollution. Having clean air inside for children, senior citizens, and cancer patients isn’t a privilege - it’s a necessity for their health.

Support your body from the inside out

Drinking plenty of water can ensure that the respiratory tract passage stays moist, which can also help the body in clearing the inhaled pollutants. Eating plenty of fruits, vegetables, nuts, and seeds can ensure the intake of antioxidants that can minimize the negative effects of pollution on the body.

Pay attention to warning signs

When air quality is a problem, it is essential that in days of high AQI levels, one should never ignore a cough, difficulty breathing, chest discomfort, unusual fatigue, or palpitations. While clean air may remain a policy decision, the responsibility to safeguard your lungs lies in your own hands. Until air that is 'safe to breathe' is made a right, not a privilege, our best defense is our awareness.

(Dr. Sachin Trivedi, Director of Medical Oncology, HCG ICS Khubchandani Cancer Centre, Colaba, Mumbai)