Expert-Approved Diet Plan For Protecting Your Body From Rising Air Pollution

From seasonal fruits to vegetables, keeping your diet rich in antioxidants and essential vitamins can allow your body to work as a defence mechanism during the peak pollution season.

Healthcare professionals across metropolitan cities are alarmed as the Air Quality Index (AQI) drops to unhealthy levels with each passing day, while putting residences at risk of respiratory and other lifestyle-related problems. As the rising pollution put extra stress on your respiratory organs and immune system, it is crucial to indulge in a nutritious diet to allow your body to fight against pollutants. From seasonal fruits to vegetables, keeping your diet rich in antioxidants and essential vitamins can allow your body to work as a defence mechanism during the peak pollution season.

In a recent Instagram post shared by a Mumbai-based general physician and lifestyle consultant, Dr Akshat Chadha, he revealed a diet plan curated specifically to strengthen your body defences.

Best Way To Kick Off Your Day

According to Dr. Chadha, the best way to start your day with the rising pollution outside is by drinking a warm glass of water. He stated, "Starting your day right is super important. If you're rushed, a glass of warm water works. If you have time then add 3-4 tsp of turmeric powder or use raw 'kacha haldi' with a pinch of black pepper. You can also squeeze 1/4 to half a lemon in a water, and add 3-5 tulsi leaves or 2-3 cloves on alternate days in the same concoction."

The lifestyle consultant, then suggests to follow it up with 5-6 soaked almonds, one whole walnut, and 1-2 teaspoons of soaked sunflower or pumpkin seeds to keep you full for a long time while supporting your immune system.

Diet Plans To Beat Pollution

For breakfast, Dr. Chahata suggests that a light breakfast that includes fruit and a glass of Sattu shake is sufficient. However, the Mumbai-based doctor recommends that for lunch and dinner, you must ensure to include a lot of vegetables and legumes.

He detailed in the caption of his latest Instagram post, writing, "Include veggies like cooked cauliflower, cabbage, broccoli, radish, carrots, bell peppers, tomatoes, pumpkin, and methi at least once a week. Pair them with rajma, chole, or dals and a carbohydrate-rich foods such as rice, millets, chapati, quinoa, or oats. Limit dairy, red meat, aerated drinks, and packaged foods."

Other Essential Points To Remember

Many healthcare professionals recommend eating fruits for fighting pollution related oxidative stress. Even Dr. Chadha suggests to make sure that you "include one fruit every day especially citrus, guava, kiwi, papaya, or pomegranate, either as a pre-workout snack or in the evening. Avoid fruit juices, smoothies, or milkshakes."

He further added, "If garlic does not cause acidity, then add an extra clove in dal curry, veg juice or soup. Finish dinner 2-3 hours before bedtime and avoid any munching of snacking afterwards. Drink 2-3 litres of water throughout the day but make sure that majority of drinking water is in the first half to flush out mucus effectively. Avoid popping antibiotics unless it is prescribed by a doctor."

Lastly, the doctor warns to ensure that you are not deficient in vitamin D, B12, or iron as pollution combined with anaemia can cause breathlessness and palpitations.

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