Over the past several weeks, Delhi and its neighbouring cities—like much of northern India—have been cloaked in dense, choking smog. Air pollution levels have soared to the “severe” category, posing serious health threats and leaving residents gasping for relief.

While it’s nearly impossible to control the air we breathe or eliminate all risks of prolonged exposure to hazardous air quality – which range from respiratory issues to metabolic diseases to even certain malignancies – there are evidence-backed habits that can help our bodies cope better.

Experts in nutrition, pulmonology, and fitness say that dietary choices, smart exercise routines, and a few protective measures can meaningfully strengthen the lungs, support immunity, and reduce inflammation.

“No single step can neutralize t

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