New Delhi is choking under a blanket of toxic air, and across India, rising pollution levels are turning city skies gray and lungs black. But the Ministry of Ayush has a stark warning: slipping on a mask or hiding indoors isn’t enough. To truly shield yourself from this invisible enemy, you need to fortify your body from within by supercharging your immune system.
Drawing from ancient Ayurvedic wisdom, the ministry outlines simple, home-based remedies that can significantly mitigate pollution’s damaging effects. Start with the basics—load up on seasonal and local fruits and vegetables. These powerhouses deliver essential vitamins and minerals your body craves. In winter, prioritize oranges, guavas, carrots, spinach, radishes, turnips, and leafy greens to build a robust defense.
Next, incorporate daily doses of ginger, long pepper (pippali), haritaki, and bibhitaki. Known as a potent quartet in Ayurveda, these herbs strengthen the immune system and keep respiratory passages clear. Brew them into a soothing tea or take as a powder for easy integration into your routine.
Health experts emphasize staying hydrated with warm water, enhanced with lemon, honey, or tulsi leaves. But don’t stop there—sip on herbal kadha two to three times a day. Craft it with tulsi, ginger, cinnamon, cloves, black pepper, and jaggery. This steaming elixir wards off pollution-induced coughs, sore throats, and colds effectively.
Prioritize fresh, hot meals over cold or stale food, which burdens digestion and weakens immunity. Daily inclusions like ghee, milk, jaggery, and dry fruits—almonds, cashews, walnuts, raisins—provide vital nourishment. Ghee, in particular, combats inflammation triggered by pollutants.
These practices fit seamlessly into daily life. Complement them with regular exercise, pranayama breathing, and ample sleep for optimal results. If you have pre-existing conditions or medications, consult your doctor first. In the battle against pollution, inner strength is your best armor.