As winter sets in, many of us look forward to cozy nights, holiday cheer, and cooler temperatures. But winter can also bring its share of allergies, especially for those sensitive to dust mites, pet dander, mold, and even seasonal colds. If you find yourself sneezing, congested, or dealing with itchy eyes, scratchy throat you’re not alone.
Also, the air quality starts deteriorating in urban areas adding more fuel to the allergic conditions. This brings host of associated allergic conditions with acute exacerbations like recurrent granular pharyngitis, Laryngitis, bronchitis and sinusitis.
Understanding Winter Allergies
Unlike spring allergies, which are often triggered by pollen, winter allergies are typically caused by indoor allergens and air pollutants due to poor air quality index (AQI). Here are few reasons why air quality deteriorates in winters.
- Temperature Inversion
In winter, cooler air tends to settle closer to the ground, with a layer of warmer air above it. This phenomenon, called temperature inversion, traps pollutants like dust, emissions, and smoke close to the ground, preventing them from dispersing into the atmosphere. This results in increased concentrations of pollutants in the air we breathe. - Increased Use of Biomass and Firewood
During winter, many people use biomass, firewood, or charcoal for heating, especially in suburban and rural areas around these cities. The smoke from these sources increases the levels of particulate matter (PM2.5 and PM10) in the air, which worsens air quality in urban areas nearby. - High Vehicle Emissions
Metro cities have high levels of traffic congestion, with millions of vehicles on the road daily. The emissions from cars, trucks, and motorcycles are a significant source of nitrogen oxides (NOx), carbon monoxide (CO), and other pollutants, which add to the air quality challenges, especially during winter when the pollutants can’t disperse as easily. - Industrial and Construction Activities
Industrial emissions from factories, power plants, and refineries release various pollutants into the air, including sulfur dioxide (SO2) and nitrogen dioxide (NO2). Together, these factors create hazardous air conditions in cities like Delhi, Mumbai, Kolkata,etc during winter, impacting respiratory health and contributing to a host of other health issues for residents.
How can we take care of our health in this scenario
Caring for your health in poor air quality conditions is crucial, especially in cities where pollution can reach dangerous levels. Here are some practical steps to help protect your health:
- Stay Indoors During Peak Pollution Hours
Avoid going outdoors during peak pollution times, typically early morning and late evening in urban areas. Indoor air is generally less polluted than outdoor air, especially if you take precautions to keep indoor air clean. - Use an Air Purifier at Home
Investing in a good-quality air purifier with a HEPA filter can significantly reduce indoor pollution levels, especially if you live in areas with consistently poor air quality. These devices can remove harmful particulate matter, dust, and even some gases from indoor air. But HEPA filters are ineffective for indoor allergens like house dust mites. - Wear an N95 or N99 Mask
When you need to be outside, especially during heavy pollution periods, wearing an N95 or N99 mask helps filter out harmful particles. Standard cloth or surgical masks do not offer enough protection against fine particulate matter (PM2.5 and PM10). - Keep Indoor Air Clean
– Avoid Burning Candles or Incense sticks : -Minimize Use of Strong Cleaning Agents and Sprays. - Ventilate Smartly:
Open windows when pollution levels are lower (usually in the mid-afternoon) and close them when pollution levels are high. - Stay Hydrated
Drinking plenty of water helps thin mucus and supports the body in flushing out toxins. Regular steam inhalation may help prevent drying of respiratory passages. - Boost Your Immune System with a Nutritious Diet
Eating a balanced diet rich in antioxidants, such as fruits, vegetables, nuts, and seeds, can help combat the effects of air pollution. Foods high in vitamin C, vitamin E, Vitamin D3 and omega-3 fatty acids can reduce inflammation in the body and support respiratory health. - Practice Breathing Exercises
Gentle breathing exercises like pranayama or deep breathing exercises like Bhastrika can help improve lung capacity and strengthen the respiratory system. However, avoid practicing these exercises outdoors when air quality is poor, as you’ll inhale more pollutants. - Monitor Air Quality Daily
Use an air quality app or website to check daily pollution levels in your area. This can help you plan activities, especially outdoor ones, on days when air quality is healthier. - Seek Medical Help if Symptoms Worsen
Poor air quality can exacerbate symptoms like coughing, sneezing ,wheezing, shortness of breath, or eye irritation, especially for people with asthma, COPD, or allergies. If you experience severe symptoms, consult a healthcare professional promptly. By taking these steps, you can reduce your exposure to pollutants and help protect your respiratory health during periods of poor air quality.