Living in a city has its drawbacks, such as exposure to air pollution, water pollution, and waste pollution. Environmentalists and climate activists have warned world leaders about the negative impact of climate change. The WHO (World Health Organization) lists India, Pakistan, Mongolia, Egypt, Ethiopia, and Qatar as among the top 10 most polluted nations.

More people are reporting sickness related to breathing difficulty and lung infection because of the unhealthy environment. The significance of strengthening the immune system to maintain optimum health has only grown.
If you are also affected by constant coughing, sneezing, and fever, then it is a sign of a weak immune system. Before you reach for any over-the-counter medication, here are 10 tips that will boost your immunity, helping you live well in a polluted city.

Protecting Yourself From Pollution

No matter how hard we try, staying indoors or working from home is difficult. When the Air Quality (AQI) in your city has reached its peak, activities like exercising and gardening also become difficult.

Common Steps to Lower Exposure to Pollution

• Monitor air quality before stepping out.
• Wear an N95 mask while traveling.
• Keep a good-quality air purifier at home and offices.
• Use an indoor plant to filter the polluted air and get some respite.

However, the best method is to build a strong immune system that prevents sickness from winter, seasonal, and dust-related allergens.

Quick Tips to Boost Immunity

Nutrient-Rich Diet

A Nutrient-Rich Diet is your best defence against pollution. Every week go through your grocery list to include foods such as oranges and lemons for vitamin C, fortified milk products, and sunlight for vitamin D. Also consume meals rich in vitamin E, for example, poultry and leafy green vegetables, legumes, and seeds for zinc, and fatty fish and walnuts for omega-3 fatty acids.

Proper Hydration

Hydration is crucial for a strong immune system, as it helps dilute toxins, improve lung function, enhance immune response, and reduce inflammation. To achieve optimal hydration, drink water throughout the day, consume water-rich foods, and herbal teas, maintain electrolyte balance during physical activity, and limit dehydrating beverages.

Immunity-Boosting Supplements

Whey Protein is a high-quality protein source rich in essential amino acids, which are crucial for immune function. Its amino acid profile, including branched-chain amino acids (BCAA), supports muscle repair and strengthens the body against diseases. Whey Protein also has antioxidant properties, helping combat oxidative stress, immune cell growth, and function. It can be consumed in shakes, smoothies, baked goods, and cooking. Consult a healthcare professional for appropriate dosage and usage.

Adequate Sleep

Even though your busy lifestyle may prevent you from resting, trying to get adequate sleep is crucial for your overall well-being, especially in polluted environments. Here is how sleeping well helps the body and mind:

• It allows the body to repair damaged cells.
• Regulate hormones.
• Enhance cognitive function.

For complete relaxation, follow a consistent sleep schedule, create a comfortable sleep environment, limit screen time, and avoid stimulants. Prioritizing quality sleep can significantly enhance the body's ability to fight off infections and air pollution's harmful effects.

Stress Management

Another important factor that can drastically help you stay away from a polluted environment is stress management. In dusty cities, people are more susceptible to weakened immune systems and air-borne illnesses. Therefore, anxiousness and stress can be controlled by practising mindful techniques such as meditation, yoga, and Tai Chi.

Lifestyle modifications include time management, a balanced diet, regular exercise, adequate sleep, and social connections. Trying to spend less time on social media also helps as it may lead to anxious thoughts. Seeking professional help if overwhelmed can also help.

Indoor Workouts

Instead of exercising in a gym or outdoors, you can also work out at home. Unlike the popular opinion that you need heavy gym equipment, you can practice the following exercises at home:

• Yoga, especially deep breathing exercises.
• Bodyweight exercises.
• Cardio workouts such as indoor cycling, treadmill workouts, jump ropes, and dance workouts.
• Strength training.

To ensure effective workouts, create a workout space, start with short-duration exercises, stay hydrated, and listen to your body to prevent boredom and target different muscle groups.

Regular Checkup

Check with your healthcare provider for early detection of potential health issues and preventive care, especially in polluted environments. They help identify health issues like respiratory problems, heart disease, and lung cancer, provide personalized advice, monitor immune function, and address specific concerns. Check-ups include a medical history review, physical examination, laboratory tests, and lifestyle assessment. Prioritizing these visits can help protect health and well-being in a polluted environment.

Try Steaming

Steaming is a simple yet effective way to boost immunity and soothe respiratory issues when living in a polluted city. By inhaling the warm, moist air, you can loosen mucus, reduce inflammation, and improve breathing. Adding essential oils like eucalyptus or peppermint can enhance the benefits. Remember to stay hydrated and avoid irritants to further protect your respiratory health.

Quit Unhealthy Habits

You may already know this, but quitting unhealthy habits like smoking, excessive alcohol consumption, and poor diet can significantly boost your immunity and protect you from the harmful effects of air pollution. These habits weaken your immune system, making you more susceptible to infections and diseases. By adopting a healthier lifestyle, you can strengthen your body's natural defences and improve your overall well-being.

Get Vaccinated

Staying up-to-date with vaccinations is crucial for boosting your immunity, especially in polluted environments. Vaccines help your body develop immunity to specific diseases, reducing your susceptibility to infections. By getting vaccinated, you can strengthen your overall health and better protect yourself from the combined effects of air pollution and infectious diseases.

Final Takeaway

You can prevent infections from harming your immune system by following the advice in this blog. As pollution swiftly damages the lungs, making breathing harder, it doesn't take long for a cough to worsen. Eating a healthy meal and taking high-quality Protein Supplements is the best way to fortify your body against allergies. They fight pollutants and are a good source of essential amino acids. Even in a polluted city, maintaining a clean home, getting enough sleep, staying hydrated, and exercising frequently are all important to leading a stress-free existence.