Delhi wakes up to a grey sky far too often now. The air feels heavy, the throat burns, and many homes keep the windows shut even at noon. For Dr Alok Chopra, a cardiologist with 40 years of experience and a lifelong Delhi resident, this is more than a medical concern. It is personal.He says, “I have lived in Delhi for 72 years… today we are breathing some of the most toxic air on this planet… this is not normal and it should never be treated like this.”His words carry the weight of both science and memory. And his advice is clear, sharp, and grounded in decades of clinical experience.
Below are his key pointers, explained with care and structure, so readers can act on them right away.
“This is not normal”: Why pollution must not be ignored
Dr Chopra recalls how doctors marched at India Gate in 2017 to warn the public about the rising pollution crisis. He shares, “We warned that this crisis was coming till it came and it stayed.”The danger now is not only in the air but also in the mindset. People have accepted pollution as routine. Kids go to school on hazardous days. Masks lie in drawers.His message is blunt: treating toxic air as normal is the biggest mistake. So, awareness is the first step, and immediate precautions matter more than ever.
The essentials everyone must follow
Dr Chopra stresses simple actions that make a measurable difference.He says, “Wear an N95 mask every time you step out. Keep the children and elderly indoors as much as possible.”He also advises running air purifiers at night, staying hydrated, and avoiding outdoor exercise.These steps sound basic, but they build a strong first layer of protection. A routine built around them can reduce daily exposure in a significant way.
Smart supplements to fight inflammation
His guidance goes beyond masks and purifiers. Pollution triggers inflammation and oxidative stress, and the body needs help dealing with it.Dr Chopra recommends targeted supplementation, including:Vitamin C + Vitamin ECurcuminBeta caroteneSulforaphane from broccoli sproutsB-complexVitamin DOmega-3 fatty acids and acetylcysteineHe adds, “Increase these during high pollution days.”These aren’t random additions. Each supports the body’s natural repair systems during toxic exposure.
Foods that strengthen your defence
When speaking about food, Dr Chopra pauses. “It’s very difficult for me to even talk sometimes… anyway.” His struggle shows how deeply the issue affects him.He suggests choosing items that help the body process pollutants better. These include lemons, turmeric, spinach, grapes, avocados, nuts, pomegranate, and kiwis.These foods bring antioxidants, hydration, and micronutrients that support lung and heart health. Adding them daily creates a natural buffer against airborne toxins.
Heal the air inside your home
Indoor air can become just as polluted as the outdoors if not managed well.Dr Chopra suggests keeping indoor plants like snake plant, spider plant, money plant, aloe vera, and rubber plant. These help clean the air over time.He also advises using humidifiers, especially with oxygen support if someone feels breathless, running air purifiers, and opening windows only when AQI dips.A clean indoor environment gives the lungs a chance to recover after a day of exposure.
Avoid these habits, they make the air worse
Dr Chopra warns that many small indoor habits add to toxic exposure.He says to avoid:Lighting candles, incense or fragrancesSmoking or vaping indoorsBurning wood or trashAerosol spraysHe concludes with a reminder: “Monitor AQI every day and plan your schedule.”Awareness, timing, and discipline make a real difference.
Disclaimer: This article is based on expert insights shared by Dr Alok Chopra. It is meant for general awareness and should not replace personalised medical advice. For any symptoms or specific health concerns, please consult a qualified healthcare professional.
