Delhi's AQI is above 300. Luke Coutinho explains how to pollution-proof your body

For many Delhi residents, checking the AQI first thing in the morning is as routine as checking the temperature. And the numbers aren’t comforting: Delhi’s average AQI stood at 310 at 8.05 am on November 2, placing it in the ‘very poor’ category. Mumbai, too, is struggling with worsening air quality, with pollution levels briefly exceeding Delhi’s and drawing sharp criticism from the Bombay High Court over the civic authorities’ response.

So, beyond watching the numbers climb, what can you do?

Speaking on the ANI podcast with Smita Prakash, holistic lifestyle coach and You Care Lifestyle co-founder Luke Coutinho, discussed supporting the body through pollution season. “Many people cannot leave Delhi and Mumbai. So, we have to just make our bodies more bulletproof,” he said.

His advice starts with familiar things, including what’s already cooking in your kitchen.How to navigate this pollution season

Coutinho recommended legumes, lentils and beans for their folate content, linking the nutrient to DNA maintenance. His broader suggestion was to build meals around accessible foods that support the body, rather than hunt for an expensive pollution-season fix.

He suggested a daily serving of cruciferous vegetables such as cabbage, cauliflower, radish or broccoli, cooked or steamed. Cooked tomatoes also made his list for their lycopene content, alongside colourful vegetables for dietary variety and gut health. He advised limiting processed and junk food to avoid adding to an already inflammatory burden. People should focus on lentils, legumes, cruciferous veggies to build immunity. (Photo: Pexels) Move the workout indoors

That outdoor run might need a second thought when the air is bad. Coutinho pointed out that exercising harder means breathing more heavily and inhaling more polluted air and, at this time of the year "going out would be worse". He recommended staying active indoors, practising breathwork indoors and using an air purifier.

Drawing a parallel with how essential phones have become, Coutinho suggested that people should also consider investing in an air purifier to reduce their exposure to polluted air at home. “At least that seven, eight, nine, 10 hours in a day that you’re at home, your lungs are gettingnew oxygen, clean oxygen and stuff like that,” he said.

Air purifiers filter pollutants from indoor air; they do not produce oxygen.

Coutinho’s focus was also on improving sleep quality, rather than simply chasing a fixed number of hours. He also brought the conversation back to rest, recovery and feeling relaxed. “The only goal I have during pollution months is how do I enable my body to repair?” he said.

He advised addressing vitamin D3 and B12 deficiencies when present, while stressing that supplementation should meet an actual need. He also cautioned smokers against beta-carotene supplements.

The takeaway? Give everyday habits some attention, but reduce outdoor exposure. Dal, sleep and indoor workouts can support your health; they cannot turn polluted air into safe air.- Ends