COVID, flu, pollution: Steps to protect your lungs from viruses and air pollutants

The spread of respiratory viruses is much more prevalent during the winter months. There is an increasing rise in the cases of cold, flu and allergies and with COVID-19 still amidst us, it is extremely important to take proper precautions. Furthermore, the poor air quality only takes an additional toll on our lungs and respiratory health. So what should you do? Following are some of the things you can do to protect yourself from viruses and harmful air pollutants.

Also read: Pneumonia in kids: How to spot a lower respiratory tract infection

Be it COVID, flu or cold, almost all respiratory infections cause lung distress.

When it comes to COVID-19, some of the most common ailments include mild fever, cough, sore throat, headache, fatigue, body aches and pain and more. People with flu infection or a common cold may also experience the same symptoms. While the severity may vary, the health challenges often remain the same.

If you're particularly suffering from nasal congestion, cough and throat irritation, apart from cold, COVID or flu, it can also be due to the pollution. Major cities in India are currently struggling with declining air quality. This has resulted in wheezing, difficulty breathing, irritation and inflammation of the respiratory tract, shortness of breath and eye irritation.

Also read: The temperature in your nose is why you get more colds and flu in winters: Study

One of the best ways to protect yourself from contagious viruses and harmful air pollutants is by wearing a proper, well-fitting mask. Covering your mouth and nose with a mask is said to offer a considerable amount of protection from not just fast-spreading infections, but also from the pollution.

Given the rising number of respiratory infections and in light of the poor air quality, it is best to avoid going outside, visiting crowded places and indulging in outdoor activities. Currently, the best way to avoid contracting infections and getting affected by the pollution is by staying indoors.

Those who are vulnerable i.e. older adults, those with pre-existing health conditions and immunocompromised people should take extra precaution in order to safeguard their health.

Furthermore, people with asthma, COPD, bronchitis and severe respiratory illnesses should limit outdoor exercises in case of pollution and smog.

Your lungs can benefit a lot from a nutritious, well-balanced diet. This means you should include foods that are rich in various nutrients, vitamins and minerals.

Foods that are processed, rich in refined carbs, oily and sugary are said to affect overall health, including our lungs. These only cause inflammation in the body and further strain the lungs. Instead, one should invest in foods and fruits that are high in fiber, anti-inflammatory properties and antioxidants. These include whole grains, berries, nuts and seeds, green, leafy vegetables and more.

Apart from taking precautionary measures, eating healthy foods and limiting unhealthy habits like smoking, drinking alcohol, you can also perform breathing exercises to strengthen your lungs.

You can indulge in diaphragmatic or belly breathing that engages your diaphragm. You can start by relaxing your shoulders and sitting back. Place one hand on your stomach and the other on your chest. Breathe in through your nose and breathe out through pursed lips while pressing on your abdomen.

It is extremely important that you also maintain and follow proper hand hygiene. Wash your hands with soap and water after you come in contact with a frequently touched or contaminated surface. Viruses and germs have a tendency to linger on surfaces and can get passed on from person to person, making them sick. So after touching a surface, washing your hands or sanitizing them before touching your face is crucial.