10 Tips To Protect Your Heart Health During Smog Season

Delhi is under pollution leading towards a hazardous situation, On Tuesday, Delhi’s 24-hour air quality index (AQI) reading was at 488 on a scale of 500, and at least five stations in the city reported an AQI of 500 as per the reports. Amid the severe pollution gripping the national capital, Delhi Metro recorded its highest-ever daily ridership on November 18, with a staggering 78.67 lakh passenger journeys. In India, smog season has become a sincere public health crisis, especially in cities such as Delhi, Mumbai, and Kolkata, where air pollution levels spike during the winter months. Factors such as vehicular emissions, industrial activities, stubble burning, and construction dust contribute to dangerously high levels of particulate matter (PM2.5), nitrogen dioxide, and sulphur dioxide in the air.

For those people living in urban areas or regions with high air pollution, smog season needs to be more alert and should take extra health precautions. During these periods of poor air quality, it is crucial to monitor cardiovascular health closely. This is important for individuals with pre-existing heart conditions and those who are health-conscious.

Let’s have a look at the tips to protect the health during smog season 

1. Monitor Blood Pressure: Air pollution is the main reason for an increase in blood pressure, which places additional stress on the heart. Regular monitoring of blood pressure is essential during smog season, particularly for individuals with a history of hypertension or heart disease. Home blood pressure monitors are widely available and convenient to use also portable to carry anywhere. It is advisable to check blood pressure at the same time each day for consistency and constantly. If significant spikes or trends toward high blood pressure occur during periods of poor air quality, consulting a healthcare provider may be necessary to adjust treatment plans or take preventive steps.

2. Stay Hydrated: Dehydration exacerbates the impact of air pollution on the cardiovascular system. When the body is dehydrated, the blood thickens, which makes it more difficult for the heart to pump efficiently. This increases the risk of cardiovascular events such as heart attacks or strokes, staying hydrated is important, especially during hot, polluted days when smog levels are high. Recognising signs of dehydration, such as dark urine, dizziness, or dry mouth, can help in maintaining proper hydration and reducing the strain on the heart.

3. Monitor Symptoms of Heart Stress: During smog season, it is essential to be attentive to any symptoms that might give signs that one’s heart is under stress. Shortness of breath, chest pain, fatigue, and palpitations are all warning signs of cardiovascular issues. If one notices any of these symptoms, especially during high-smog days, it is best to seek medical attention immediately. These symptoms could be early indicators of conditions such as angina, arrhythmia, or even a heart attack. Early intervention can make all the difference in preventing serious complications. Document symptoms such as chest discomfort, shortness of breath, palpitations, dizziness, and unusual fatigue. Also, noting environmental factors such as Air Quality Index (AQI) levels and daily activities can help correlate symptoms with pollution exposure.

4. Schedule Regular Health Checks and Cardiac Screening: An electrocardiogram (ECG) provides a more comprehensive picture of the heart’s electrical activity, making it useful for detecting irregular heart rhythms and other cardiovascular issues. Although daily ECG monitoring is not necessary for most individuals, scheduling regular ECG tests, particularly during or after smog season, can help identify any early signs of heart stress. Some wearable devices now offer ECG functionality, allowing for convenient home monitoring. However, professional evaluation remains critical if symptoms such as chest pain, fatigue, or irregular heartbeats occur.

5. Maintain a Healthy Diet: Eating a heart-healthy diet can help mitigate the effects of air pollution. Foods rich in antioxidants, omega-3 fatty acids, and fibre, such as fruits, vegetables, fish, and whole grains help. These foods help reduce inflammation and protect your heart. Consider adding more anti-inflammatory foods like berries, leafy greens, and nuts to your daily meals.

6. Track Local Air Quality: Keeping an eye on air quality levels is one of the most effective ways to reduce exposure to harmful pollutants. Air quality can be monitored through various apps and online tools such as AirVisual or AQICN, which provide real-time updates on pollution levels. The AQI offers an easy-to-understand rating system that categorises pollution from “good” to “hazardous.” When the AQI reaches unhealthy levels—typically at 100 or above, depending on the region—limiting outdoor activities can help minimise the cardiovascular strain caused by inhaling fine particles and gases.

7. Manage Stress Levels: It is efficient to stress less as smog can exacerbate stress, which is a known risk factor for heart disease. Practice relaxation techniques such as yoga, meditation, or deep breathing to keep stress in check. Regular meditation can reduce stress levels and somewhere helps to cure the disease caused by smog. 

8. Limit Intense Physical Activity Outdoors: Avoid practising outdoor activities rather prefer indoor activities or exercises. Physical exertion might increase the rate at which pollutants are absorbed by the body. Opt for indoor workouts during smoggy days to protect your heart and lungs.

9. Avoid Tobacco and Secondhand Smoke: As it shows on the box of smoking it is injurious to health so it is necessary to take that warning seriously as smoking compounds the harmful effects of air pollution on the heart and lungs. Steer clear of smoking and areas where secondhand smoke is prevalent.

10. Regular Health Checkups: If you have pre-existing heart conditions or are at risk, regular checkups with a healthcare provider are essential. Early detection and management of any issues can significantly reduce risks.

Smog season creates unique challenges for maintaining cardiovascular health, particularly due to the inflammatory and oxidative effects of air pollutants on the heart and vascular system. Preventive care strategies, including regular check-ups with healthcare providers, adherence to prescribed medications, and lifestyle modifications—such as a heart-healthy diet and exercise—play a prominent role in mitigating the risks associated with poor air quality. By taking proactive steps to monitor and protect cardiovascular health, individuals can significantly reduce the risk of serious complications associated with smog exposure, ultimately fostering a healthier heart and improving overall well-being.