Pioneer Health

Cut that pollution

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Cut that pollution

With high levels of PM 2.5 in Delhi-NCR, doctors tell SHALINI SAKSENA what the common man can do and eat to prevent respiratory diseases

FIGHT THE POLLUTANTS

People commuting by their vehicles to work or by public transport are attacked daily by dose of air pollution, emitted by vehicles nearby. Most air intake filters in passenger vehicles are relatively low in efficiency and air pollutants enter through open windows, leaks in door and other openings. For better management and in order to fight with air pollution below is diet you should add in your meal to fight pollution and other respiratory problems:

  • Vegetables like coriander leaves, green vegetable are good sources that you should add to your diet
  • Adding Vitamin C in our daily diet like adding juice of two  lemons and other citrus fruits helps to fight pollution
  • Add fruits rich in Vitamin C like amla and guava in your diet
  • Omega-3 rich foods like fish oil, dry fruits, flaxseeds also help to negative the effect of air pollution.
  • You can also replace sugary drinks and sodas with 100 per cent fresh fruit juices to live a healthy life.
  • Eating raw vegetables in the form of salad is also preferred.

— Dr Anjali Sharma, senior consultant, Naturopathy & Yoga expert at Sri Balaji Action Medical Institute

WHAT TO EAT

Garlic: It has been prescribed for good respiratory health or ages. This balances kapha and is very effective in many lung infections. It also has anti-microbial agents which fight against disease causing germs.

Ginger: The root has anti-inflammatory effect and is an often recommended herb for asthma, bronchitis and other respiratory disorders. Ginger opens up respiratory channels and relieves congestion.

Turmeric: Haldi balances kapha and vata dosha. It is also a very effective immunomodulatory agent which strengthens the immune system and fights off infections.

Multigrains: Choose an assortment of multigrain like barley, oats, cereals and unpolished rice and wheat. Lentils are also good, but avoid ural dal and rajma.

Veggies: Lettuce, spinach, pea, beetroot, carrot, cabbage, cauliflower, eggplant can all be consumed.

AN ALTERNATIVE

While Vitamins C and Vitamin are E are not exactly Ayurvedic concepts, it does say that one can add Chyawanprasha to the daily diet.

Interestingly, Ayurveda does not recommend eating gur (jaggery) which is a commonly recommended since it is said to cut the grim and other pollutants in the body. There are a couple of reasons for this. First, it is sweet and not recommended for diabetics. Second, kapha increases if consumed alone.

— Ayurvedacharya Dr Partap Chauhan, director Jiva Ayurveda

DETOX

To detoxify the body, we need nutritious supplements through food. Thus intake of fruits and vegetables is a necessity. Now should be the time to give up junk food for good. You do not want to strain the body’s metabolism. Rejuvenate your lungs with oregano, orange peel, eucalyptus and peppermint and eat grapefruits, beet, carrots, apples, cabbage, avocado for a clean liver. Broccoli is a natural healer and has elements that can guard you from various ailments including cancer and kidney ailments.

AVOID

Though one can eat eggs, one should avoid eating meat and fish. Nicotine and artificial sweeteners should be completely avoided too.

Avoid pumpkin, tomatoes, squash and cucumber too if you suffer form any respiratory problem.

JAGGERY HELPS

Eating gur on a daily basis is not recommended for people with diabetes, it was something that our elders ate to cut down on the pollutants. It helps cleanse the  respiratory tract, lungs, intestines, stomach and food pipe. Eating jaggery is recommended for people who are outdoors for most of the time.

AYURVEDA SAYS...

Alarming levels of air pollutants leads to obstruction in the respiratory tract and creates symptoms such as wheezing, tightening of the chest and shortness of breath. In Ayurveda, respiratory diseases are known as pranavaha strota vikaar and our choice of food plays an important role in both treatment and prevention.

In respiratory problems, Ayurveda prohibits foods that increase kapha and vata dosha in the body. Banana, watermelon, grape, plum, pineapple, coconut, cucumber are some common food items that are not considered suitable for people with respiratory disorders. These should be avoided if you experience the symptoms mentioned above. For a more comprehensive list of what to eat and what to avoid, consultation with an ayurvedic doctor is advised.

— Ayurvedacharya Dr Chauhan

MAKE SMALL CHANGES

Little changes amount to a bigger improvement. Same applies for pollution. We could avoid using personal vehicles everyday and opt for public transport more frequently. The rising number of vehicles in Delhi has been problematic. At home, we can reduce the amount of waster we generate on a daily basis and promote compost making. Dusting at home to be avoided rather uses wet cloth to wipe out dust. Can use plants at home which absorb air pollutants, regular washing of curtains, avoid using carpets at home if you have allergic people at home. Reduce amount of waste generated at home and promote compost making to avoid pollution of water and surroundings. Alongside dietary regulations and diet rich in anti-oxidant elements would help in strengthening immunity. Quitting smoking is a necessity as it would accelerate the decay of lungs. Even non-smokers are prone to respiratory problems. Use pollution masks while outside.”

— Dr Piyush Goel, Consultant, Pulmonology & Critical Care, Columbia Asia Hospital, Gurgaon