Delhi’s Air Quality at Its Worst: Here’s What It’s Doing to Your Body

Every winter, a thick grey haze descends upon Delhi. The city’s Air Quality Index (AQI) frequently crosses the “severe” category, making the air nearly hazardous to breathe. But beyond the headlines and alarming numbers, what does this toxic air actually do to your body?

The answer: far more than most people realize.

1. Your Lungs Take the First Hit

▪ Particulate Matter (PM2.5 & PM10) Penetrates Deep

Delhi’s smog is rich in particles smaller than 2.5 micrometers—so tiny they slip past your throat and bronchi, settling deep inside the lungs.

Effects include:

• Worsening of asthma and bronchitis
• Persistent cough and shortness of breath
• Reduced lung capacity, especially in children
• Increased risk of Chronic Obstructive Pulmonary Disease (COPD)

Children and elderly adults are at especially high risk, as their respiratory systems are more vulnerable.

2. Your Heart Struggles to Cope

Dirty air doesn’t stop at the lungs—it seeps into the bloodstream.

Fine pollutants can:

• Trigger inflammation in blood vessels
• Raise blood pressure
• Increase the risk of heart attacks and strokes
• Exacerbate existing cardiovascular disease

Studies show that even short-term exposure to high PM2.5 spikes can lead to emergency room visits for heart-related issues.

3. Your Brain Isn’t Spared Either

Pollution affects mental and cognitive health more than most people expect.

High pollution exposure is linked to:

• Headaches, fatigue, and dizziness
• Difficulty concentrating
• Increased risk of anxiety and depression
• Cognitive decline with long-term exposure

Emerging research even suggests that toxic air may accelerate neurodegenerative diseases.

4. Your Skin Shows the Damage

Your skin is the first physical barrier against pollution—and it shows.

Common effects include:

• Dryness, irritation, and inflammation
• Worsening of acne and eczema
• Faster aging due to oxidative stress
• Uneven pigmentation and dark spots

Pollutants break down collagen and disrupt the skin’s barrier, making it more prone to infections.

5. Your Immune System Weakens

Breathing polluted air daily keeps your immune system constantly on alert.

This may lead to:

• More frequent colds and infections
• Slower recovery from illness
• Heightened allergy symptoms
• Autoimmune flare-ups in vulnerable individuals

A weakened immune response makes everyday illnesses harder to fight.

6. Long-Term Exposure Brings Serious Health Risks

When high AQI becomes a normal part of life—as often happens in Delhi—the long-term consequences become severe.

These may include:

• Increased risk of lung cancer
• Chronic respiratory and cardiovascular diseases
• Developmental problems in children
• Complications in pregnancy (preterm birth, low birth weight)

Continuous exposure can shorten life expectancy over time.

How to Protect Yourself (When You Can’t Avoid the Air)

While systemic solutions take time, individuals can still minimize damage.

▪ Wear N95 or N99 masks outdoors

Surgical masks offer little protection against PM2.5.

▪ Use indoor air purifiers

Especially for bedrooms, as that’s where you spend most hours.

▪ Avoid early morning and late-night walks

Pollution peaks when the atmosphere is cooler and pollutants are trapped.

▪ Keep indoor plants, but don’t rely on them alone

Plants help, but their impact is limited compared to a purifier.

▪ Stay hydrated and eat antioxidant-rich foods

Vitamin C, omega-3s, turmeric, and fresh fruits help reduce oxidative damage.

▪ Monitor AQI daily

Use reliable apps and plan your outdoor time accordingly.

The Bottom Line

Delhi’s air pollution crisis isn’t just an environmental issue—it’s a full-scale health emergency. Every breath during high-AQI days brings harmful particles into the body, affecting the lungs, heart, brain, skin, and immune system.

Until long-term solutions are fully implemented, awareness and individual precautions are critical. Protecting yourself is not optional—it’s essential.