Understanding Smog and how to stay healthy during it

What do you do when you wake up one day to find nothing visible from your window? People of Delhi are facing the same kind of situation. They can only see the dark haze surrounding their city, They are told not to venture outside as a health precaution. Kids are taking online classes from home and going out has become a health risk.

Delhi smog is quite infamous and a recurring issue now. Every year after Diwali, the people of the national capital experience this period when dense fog engulfs Delhi and the NCR(National Capital Region), particularly during the winter months. They have to deal with toxic air and various traffic restrictions due to a combination of human activities and environmental conditions.

Reasons behind Delhi Smog:

 Here are the main reasons behind it:

1. Stubble Burning in Neighboring States:

It is the practice of setting fire to the leftover crop residues (stubble) in fields after harvesting, particularly in Punjab, Haryana, and Uttar Pradesh. This practice contributes to air pollution in Delhi and surrounding areas, especially during October and November. The main reason is the short window farmers usually have between harvesting paddy (rice) and planting wheat, they find the stubble burning a quick solution to clear fields.

Mechanical removal of stubble is so expensive and to get it removed manually requires manpower which is costly. Besides, they don’t have access to affordable alternatives like Happy Seeder, machines that plant wheat without removing stubble.

2. Vehicular Pollution:

Delhi has previously experienced the odd and even rule for taking fewer vehicles on the road. Its high population density often leads to significant vehicle emissions. Burning of petrol and diesel releases nitrogen oxides and particulate matter, contributing to smog. Delhi’s heavy traffic frequently increases the idling of cars on the road resulting in more fuel consumption and emissions.  Two-wheelers, though fuel-efficient, lack advanced emission control systems so they are not of any help for pollution.  Diesel-powered vehicles also produce higher nitrogen oxide and particulate emissions than petrol-powered ones.

3. Industrial Emissions:

Multiple contributors to industrial pollution in and around Delhi are one reason for smog. Factories in and around Delhi release pollutants, including sulfur dioxide (SO₂), carbon monoxide, and other harmful gases. Brick kilns, power plants, and construction sites add significant particulate matter to the environment.

Power plants around Delhi, especially in Haryana and Uttar Pradesh, burn fossil fuels like coal, releasing greenhouse gases, NOₓ, SO₂, and particulate matter. Dust from construction and demolition activities adds to the particulate pollution. Delhi experiences rapid urbanization, with ongoing construction contributing large amounts of dust to the air. This dust mixes with other pollutants, worsening smog formation.

4. Winter Weather Conditions:

Winter conditions significantly contribute to smog formation in Delhi due to meteorological and human-induced factors.  During winter, the ground cools faster than the air above at night, creating a temperature inversion.

 Cool and dense air remains trapped near the ground, while warmer air forms a cap above it. This traps pollutants causing smog to accumulate. During winter, winds often slow down, limiting the dispersion of pollutants leading to a buildup over time.

6. Firecrackers During Festivals:

Smog in Delhi during and after Diwali is a major environmental concern, primarily driven by the widespread use of firecrackers. Firecrackers during Diwali and other celebrations increase the smog problem. Firecrackers release a mix of harmful gases like sulfur dioxide (SO₂), nitrogen oxides (NOₓ), and carbon monoxide (CO), as well as particulate matter (PM2.5 and PM10). These pollutants linger in the air, especially under the stagnant conditions of Delhi's winter.

7. Geographical Location:

Delhi's landlocked position makes it more vulnerable to pollution, as there is less natural airflow to disperse pollutants compared to coastal areas.  Delhi is surrounded by other states like Haryana, Punjab, Uttar Pradesh, and Rajasthan. Unlike coastal cities, Delhi lacks the benefit of sea breezes that could disperse pollutants.

 Pollutants from neighbouring regions, including smoke from stubble burning, industrial emissions, and dust, accumulate over the city. The Aravalli Range, located south and southwest of Delhi, has lost much of its forest cover due to urbanization and mining. Historically, the range acted as a natural barrier for dust and pollutants. The degradation of this natural shield has reduced its ability to mitigate air pollution.

Consequences of Dense Smog:

Major consequences are mainly on health, visibility and movement.

Health Effects:

There is an increase in respiratory and cardiovascular problems, particularly for children and the elderly. It causes difficulty in breathing, coughing, throat irritation, and wheezing. Besides, for sick people, it aggravates asthma, and chronic obstructive pulmonary disease (COPD), and increases the risk of lung infections.

High pollution levels can increase the risk of heart attacks, strokes, and high blood pressure due to reduced oxygen supply and increased systemic inflammation.  Children can experience lung infections, increased asthma attacks, and respiratory infections.  The elderly should take precautions as going out can increase the risk of heart and lung diseases due to weaker immune systems.

Reduced Visibility:

Smog badly Impacts transportation, causing accidents and delays due to poor visibility. Moisture in the air condenses around particulate pollutants, intensifying the smog and reducing visibility further.

Economic Loss:

 Disruption of daily life, including school closures and reduced productivity. People tend to cancel their visits and business trips due to fear of illness.

How to stay healthy when your city is engulfed in smog

Staying healthy during Delhi’s smog season requires minimizing exposure to polluted air, strengthening your body’s resilience, and using protective measures. Here’s a comprehensive guide:

1. Minimize Outdoor Exposure:

It is impossible for those who go out for work but kids, the elderly and all those who suffer from respiratory problems should stay indoors and avoid outdoor activities, especially in the early morning and evening when pollution levels are highest. If you have a habit of going for a walk or jogging, try to reschedule exercise in the comfort of your home during smoggy periods.

It is better to check the Air Quality Index (AQI), monitor it through apps or websites and avoid going outside when levels are "unhealthy" or worse.

2. Use Protective Measures:

It is advisable to wear N95 or N99 masks. These masks filter out fine particulate matter (PM2.5) and provide better protection than cloth or surgical masks. Use air purifiers in your home, especially in bedrooms. Close windows and doors of your home and effectively seal them to prevent polluted air from entering. Use weather stripping to block gaps.

3. Boost Indoor Air Quality:

Houseplants can be a good source of improving the air quality of your home. Air-purifying plants like snake plants, areca palms, or peace lilies improve indoor air. Refraining from activities that can worsen the indoor air quality of your home activities, such as smoking, using candles, or burning incense should be avoided.

4. Strengthen Your Immunity:

Certain health precautions are required to stay healthy. Stay Hydrated by drinking plenty of water, it will also help flush out toxins from your system. Eat a nutrient-rich diet to strengthen your immunity. Focus on foods rich in antioxidants, like fruits such as oranges and berries and vegetables like spinach and carrots. Add omega-3 fatty acids to your daily diet with walnuts, flaxseeds, or fish to combat inflammation. Turmeric and ginger are considered best to boost immunity, so have them in any form or concoction.

5. Manage Respiratory Health:

Those having respiratory problems will feel better by steam inhalation. It helps clear nasal passages and soothe irritated airways. Saline Nasal Spray also keeps nasal passages moist and reduces irritation from pollutants. If you have asthma or other respiratory issues, ensure you have taken prescribed medications and inhalers readily.

6. Keep Yourself and Your Surroundings Clean:

Wash frequently to keep yourself clean. Wash your face, hands, and exposed skin after coming home to remove pollutants. Regularly mop floors and clean surfaces to reduce dust accumulation indoors.

7. Limit Driving and Use Public Transport:

If you are a working professional, carpooling or using public transport like the Metro is advisable. Reducing your vehicle usage contributes to lower pollution levels overall. Keep your car windows closed, instead use air conditioning with a cabin air filter when driving.

By taking precautions, you can minimize the health impacts of smog and protect yourself and your family during pollution-heavy periods in Delhi.

Who Can Develop Heart Disease

Heart Series: 4- Who can develop heart disease

Anyone can develop heart disease if they are not careful enough after a certain age, about what they eat, when they eat, or the lifestyle they follow. Their daily routine, food, physical activities, or lack of them, and stress reflect on their health, and their heart is no exception.

Heart disease is generally thought of as something that will affect older adults or if it is in your family you are bound to get it. However, the fact is that it can impact people of all ages and backgrounds. But, it is advisable to understand who is at risk for prevention and early intervention.

In fact, heart disease does not occur only due to poor lifestyle. Lifestyle factors such as an unhealthy diet, physical inactivity, smoking, and excessive alcohol consumption do significantly increase the risk, there are other factors involved, including age, gender and medical conditions.

Related topics:

Heart Healers

Heart Wreckers

How to keep your heart healthy

What is heart disease?

Heart disease affects the heart's structure and function leading to problems that affect quality of life. There can be many types of heart problems affecting across ages and genders. These can be:

Coronary artery disease: This leads to narrowing or blockage of blood vessels.

Arrhythmias: It involves irregular heartbeats, heart valve disease

Cardiomyopathy: weakening of the heart muscle

Heart failure: when the heart can't pump enough blood to meet the body's needs

Factors that increase the risk of heart disease

Factors that increase the risk of heart disease include:

Age: 

The risk of heart disease increases as you age, the blood vessels become less flexible and more rigid. This stiffening of arteries can lead to increased blood pressure (hypertension), a major risk factor for heart disease. Over the years, cholesterol and other substances can accumulate on the walls of arteries, forming plaques. This buildup narrows the arteries and restricts blood flow, increasing the risk of heart attack and stroke. The heart muscle may weaken over time, and the ability to pump blood efficiently can decline, leading to conditions such as heart failure.

 Age often brings a higher likelihood of other health conditions like diabetes, obesity, and kidney disease, which contribute to heart disease risk. Unhealthy habits, such as poor diet, lack of physical activity, and smoking, can compound over time and exacerbate heart risk as a person ages.

Sex: 

Men are generally at a higher risk than women, but the risk for women increases after menopause. Gender plays a significant role in heart disease risk due to a combination of biological, hormonal, and behavioural factors.

In pre-menopausal women, higher estrogen level provides a protective effect on the cardiovascular system, helping maintain healthy blood vessels. This is why women tend to have a lower risk of heart disease compared to men of the same age before menopause. After menopause, estrogen levels drop, which reduces its protective effect and increases the risk of heart disease in women. This change often leads to a catch-up effect, where older women may have a risk similar to or higher than men of the same age.

Men and women may experience different heart disease symptoms. Men are more likely to have classic symptoms like chest pain, while women might have subtler signs such as shortness of breath, nausea, or fatigue. This can sometimes lead to underdiagnosis or delayed treatment in women.

Women's heart attacks are more likely to present with atypical symptoms, making them harder to recognize and diagnose promptly.

Family history: 

A family history of early heart disease increases your risk due to the combined effects of shared genetics and lifestyle. Certain genes that affect cholesterol levels, blood pressure, and other cardiovascular risk factors can be passed from parents to children. However, if a family has a history of unhealthy habits like poor diet or inactivity, those practices can be passed from one generation to another. 

But it doesn’t mean someone will definitely develop heart disease. People with a family history can benefit from adopting heart-healthy practices such as regular exercise, a balanced diet, maintaining a healthy weight, and avoiding smoking to mitigate their increased risk.

Lifestyle: 

Lifestyle choices play a significant role in the development of heart disease. Unhealthy habits like smoking, drinking too much alcohol, eating an unhealthy diet, and not getting enough physical activity can increase your risk. Diets high in saturated fats, trans fats, cholesterol, and sodium can lead to plaque buildup in the arteries (atherosclerosis) and increase blood pressure, contributing to heart disease. 

Diets lacking in essential nutrients like fibre, fruits, and vegetables can fail to support heart health and contribute to higher cholesterol levels and inflammation. A sedentary lifestyle can lead to weight gain and obesity, which are major risk factors for heart disease.

Other medical conditions: 

Several medical conditions can increase the risk of developing heart disease. These conditions affect the heart's function or contribute to factors that damage the cardiovascular system over time. High blood pressure, high cholesterol, diabetes, and obesity can increase your risk. 

High blood pressure makes the heart work harder and can damage the arteries over time, leading to plaque buildup. This can increase the risk of heart attacks, strokes, and heart failure.

Elevated blood sugar levels in people with diabetes can damage blood vessels and nerves that control the heart and blood vessels. Over time, this can lead to coronary artery disease, heart failure, and other complications.

High levels of low-density lipoprotein (LDL) cholesterol (often called "bad" cholesterol) can lead to the buildup of fatty deposits (plaque) in the arteries, which can restrict blood flow and increase the risk of heart attack or stroke.

Obesity is a major risk factor for heart disease, as it is often associated with other conditions like hypertension, diabetes, and high cholesterol. Excess body fat can also lead to inflammation and strain on the heart.

 Race/Ethnicity: 

Certain groups have higher risks than others, race and ethnicity can play a significant role in an individual's risk of developing heart disease, due to a combination of genetic, environmental, socioeconomic, and lifestyle factors. Certain populations are at higher risk of cardiovascular disease (CVD) compared to others.

African Americans have a significantly higher risk of developing heart disease, particularly hypertension (high blood pressure), which is a major risk factor for heart disease.

South Asians (e.g., Indians, Pakistanis): This subgroup has a particularly high risk of heart disease, with a higher likelihood of developing premature coronary artery disease (CAD) and diabetes. South Asians tend to have higher levels of abdominal fat (visceral fat), which is linked to an increased risk of heart disease and metabolic disorders.

East Asians (e.g., Chinese, Japanese, Koreans): East Asians generally have a lower incidence of heart disease compared to South Asians and African Americans, but lifestyle factors such as diet, physical activity, and smoking rates can influence this.

Stress: 

Excessive stress can contribute to the development of heart disease. While stress alone may not directly cause heart disease, it can play a significant role in increasing the risk of heart disease through both physical and behavioural mechanisms.

When you're stressed, your body activates its "fight or flight" response, which involves the release of stress hormones like adrenaline and cortisol. These hormones temporarily increase heart rate, blood pressure, and blood sugar levels, which is helpful in immediate, short-term situations (e.g., facing danger). However, when the stress is chronic, the elevated levels persist, putting ongoing strain on the heart and blood vessels.

Stress often leads to sleep problems, including insomnia or poor-quality sleep. Lack of sleep can increase the risk of high blood pressure, inflammation, and other heart disease risk factors. Sleep deprivation also raises cortisol levels, creating a cycle of stress and heart disease risk.

Preventing heart disease often involves lifestyle changes, such as a healthy diet, regular exercise, not smoking, and managing stress. Early detection through regular checkups is crucial, especially for those with a family history of heart disease or other risk factors. 

How to Keep Your Heart Healthy

 Heart Series: 3, How to Keep Your Heart Healthy

We know what is good and what is bad for our heart but keeping our heart healthy requires a combination of lifestyle choices and change of habits. Healthy heart practices need to be adopted and religiously followed. But with a right approach it is definitely achievable. Here are some effective strategies to keep your heart healthy:

Eat a Heart-Healthy Diet:

Following a healthy diet can be challenging for many reasons, but it’s definitely achievable with the right approach. Some common obstacles can be busy lifestyles as finding time to prepare healthy meals can be tough if you have a hectic schedule. Infact, not everyone has easy access to fresh fruits, vegetables, and whole foods.

You also need to change long-standing eating habits, especially if comfort foods are a big part of your routine or you are fond of eating out. But you need to remember that sometimes, eating out or attending gatherings can make it harder to stick to healthy choices.

Healthy foods can be more expensive than processed options and lack of information about nutrition can make it difficult to know what constitutes a healthy diet. Despite these obstacles focus on having large portions of fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and avocados). Limit saturated fats, trans fats, sodium, and added sugars.

Stay Active:

Yes, staying active can present different challenges at various age groups, but it’s also important for overall health at every stage of life. Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking or cycling. Include strength training exercises at least twice a week.

There can be obstacles for children and adolescents as balancing school, extracurricular activities, and screen time can make it hard to stay active. Encouraging outdoor play and organized sports can help instill healthy habits early on.

Work and social commitments among young adults can lead to a sedentary lifestyle. Many prioritize careers or social lives over fitness. But finding activities that are enjoyable, like group classes for different physical activities or sports, can make staying active easier.

For middle-aged adults responsibilities like work and family can limit time for exercise. Stress and fatigue may also play a role. Incorporating physical activity into daily routines (like walking during breaks) can help maintain fitness.

In older adults health issues, mobility concerns, and decreased energy can make it more difficult to stay active. Low-impact activities like walking or yoga can be beneficial and safer for maintaining activity levels.

Maintain a Healthy Weight:

Achieving and maintaining a healthy weight can reduce your risk of heart disease. Maintaining a healthy weight is vital for heart health. Balanced diet. regular physical activity, mindful eating and staying hydrated all day can be some measures for it. Eat when you’re hungry and stop when you’re satisfied. Pay attention to hunger cues and try to eat without distractions like TV or smartphones to help you focus on your food.Sometimes thirst is mistaken for hunger. Stay hydrated to help control cravings. Cut back on soda, sweetened teas, and other high-calorie beverages. Preparing meals in advance can help you make healthier choices and avoid last-minute unhealthy options. Keep healthy snacks available to prevent unhealthy snacking.

Manage Stress:

Practice stress-reducing techniques like mindfulness, meditation, yoga, or deep breathing exercises. Managing stress is essential for heart health, as chronic stress can contribute to high blood pressure, inflammation, and unhealthy lifestyle choices.

Focus on the present moment through mindfulness practices, which can help reduce anxiety and improve overall well-being. Spend a few minutes each day meditating to calm your mind and reduce stress levels.

Engaging in regular physical activity releases endorphins, which can improve your mood and reduce stress. Having a daily routine can create a sense of stability and reduce feelings of chaos or overwhelm.

Prioritize Self-Care and set aside time for relaxation, hobbies, and activities you enjoy. Spend time with family and friends. Talking about your feelings can help relieve stress and improve your mood.

Get quality sleep of 7-9 hours  each night. Establish a calming bedtime routine to help improve sleep quality.

Don’t Smoke and Booze:

Avoid smoking and exposure to second hand smoke, as they significantly increase heart disease risk. If you drink, do so in moderation. For most adults, this means up to one drink per day for women and two for men. Quitting smoking and reducing alcohol intake are both critical steps for improving heart health. Here’s how these changes can benefit your heart and some tips on how to make them easier:

Stopping smoking enhances blood flow and reduces the risk of blood clots. Quitting can also help normalize blood pressure levels. Improved lung function can enhance physical activity levels, benefiting overall cardiovascular health.

Similarly cutting back on alcohol can aid in weight loss or maintenance, reducing strain on the heart. Excessive drinking is linked to an increased risk of heart disease and stroke. Reducing alcohol can lead to better sleep quality and mood stabilization.

Monitor Blood Pressure and Cholesterol:

Regular check-ups can often help you keep track of your heart health metrics.Monitoring blood pressure and cholesterol levels is crucial for maintaining heart health. High blood pressure (hypertension) puts extra strain on the heart and blood vessels, increasing the risk of heart disease and stroke.Regular monitoring can help detect hypertension early, allowing for timely intervention.

Cholesterol levels, especially LDL (bad cholesterol) and HDL (good cholesterol), significantly impact heart health. High LDL can lead to plaque buildup in arteries, while HDL helps remove cholesterol from the bloodstream. Keeping cholesterol levels in check can reduce the risk of heart attack and stroke. It is good to invest in an automatic, cuff-style monitor. Measure your blood pressure at the same time each day, ideally in the morning and evening.

Control Blood Sugar:

If you have diabetes or are at risk, managing your blood sugar levels is crucial for heart health. Controlling blood sugar levels is crucial for heart health, especially for those with diabetes or prediabetes, as high blood sugar can damage blood vessels and increase the risk of heart disease.

As I always say focus on balanced diet including fruits, vegetables, whole grains, lean proteins, and healthy fats. Be mindful of portion sizes and the types of carbohydrates you consume. Choose complex carbs (like whole grains) over simple sugars. Include high-fiber foods like beans, lentils, whole grains, fruits, and vegetables to help stabilize blood sugar levels.

 If you have diabetes, regularly monitor your blood sugar levels to understand how food, activity, and stress affect them. Maintain a record of your blood sugar readings, diet, and exercise to identify patterns and make informed adjustments.

Staying well-hydrated helps your kidneys flush out excess sugar through urine. Aim for plenty of water throughout the day.

Get Enough Sleep:

Getting enough quality sleep is essential for heart health. Poor sleep can lead to various cardiovascular issues, including high blood pressure, obesity, and an increased risk of heart disease. Here are some tips to help you improve your sleep quality and support heart health:

Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock. Create a calming pre-sleep routine, such as reading, meditating, or taking a warm bath. Ensure your bedroom is cool, dark, and quiet. Use blackout curtains or a white noise machine if needed.

Reduce Blue Light Exposure: Avoid screens (phones, tablets, computers) at least an hour before bedtime, as blue light can interfere with melatonin production and disrupt sleep.

Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 150 minutes of moderate exercise each week, but avoid vigorous workouts close to bedtime.

Stay Hydrated:

Drink plenty of water throughout the day to maintain optimal bodily functions. Staying hydrated is crucial for heart health, as proper hydration supports overall bodily functions, including circulation and cardiovascular health.

Proper hydration helps maintain the volume of blood in your body, which is essential for efficient circulation and oxygen delivery to organs.Adequate hydration helps reduce the strain on the heart by ensuring it doesn’t have to work harder to pump thicker blood due to dehydration.

Water helps transport essential nutrients and oxygen to cells and removes waste products from the body. Aim for at least 8-10 cups (about 2-2.5 liters) of water daily, adjusting based on activity level, climate, and individual needs.

You can also eat water-rich foods like fruits (watermelon, oranges, strawberries) and vegetables (cucumbers, lettuce, celery) to boost your hydration levels. If you often forget to drink water, set reminders on your phone or use apps designed to encourage hydration. Make a habit of keeping a reusable water bottle with you throughout the day to make it easier to drink regularly. addition to all these measures drink a glass of water before each meal to help with hydration and digestion.

Healthy habits always benefit you in long run, by incorporating these healthy habits into your daily routine, you can significantly improve your heart health.