As winter’s smog envelopes Delhi once again, the city’s air has turned from a backdrop to a health emergency. With the Central Pollution Control Board (CPCB) registering widespread very poor and severe air often with particulate matter soaring to dangerous levels what once was a seasonal nuisance has become a daily struggle.
In this grim scenario, Dr Alok Chopra, a cardiologist with 40 years of experience has stepped forward, not just with dire warnings, but with a compassionate, practical guide for every Delhi resident. Because when breathing becomes risky, caution isn’t optional. It’s essential.
A lifelong Delhi resident breaking the silence
Dr. Chopra’s message carries weight not just because of his medical credentials, but because it’s deeply personal. “I have lived in Delhi for 72 years,” he says. “Delhi is not just my birthplace it’s my home, where my children grew up, where every memory of mine lives.” Now, that home is shrouded in what he calls “some of the most toxic air on this planet.”
What troubles him most isn’t just the hazardous AQI, it’s how deeply this crisis has been normalised. Masks off, children playing outdoors even on hazardous days, people ignoring warnings because “everyone else seems fine.” According to him, that mindset must change.
How to stay safe when air turns against you
Dr. Chopra doesn’t mince words but he also doesn’t overwhelm. His survival guide centres around a few powerful, doable steps:
Wear a proper mask when stepping out. A well-fitted N95 (or equivalent such as KN95 / FFP2) is essential, simple cloth or surgical masks won’t cut it.
Limit outdoor exposure, especially on high-AQI days. Avoid non-essential commuting, skip outdoor workouts, and if possible, stay indoors especially with children, elderly, or those with health issues.
Make your home a clean-air zone. Use air purifiers or air-conditioning when possible, avoid indoor smoke (firecrackers, incense, burning wood), and keep windows closed when pollution is high.
Take care of your heart and lungs, pollution affects more than just your throat. Research shows fine particles like PM2.5 can enter the bloodstream, increasing inflammation, blood pressure, risk of clotting, heart rhythm problems putting even healthy people at risk. To fight inflammation and oxidative stress, some targeted supplements
Vitamin C + vitamin E – essential combination with powerful antioxidants, Curcumin, Quercetin, Beta-carotene, Sulforaphane from broccoli sprouts, B complex vitamins, Vitamin D – must be increased during high pollution days, Omega-3 fatty acids, Fish oil, NAC (N-acetyl cysteine), CoQ10
Foods that help the body to fight pollution
Lemon, turmeric, spinach, grapes, avocadoes, nuts, pomegranate and kiwis
Why this matters, beyond a cough or sneezing
It’s easy to shrug off smog as winter trouble. But experts warn that chronic exposure to polluted air doesn’t just irritate your lungs; it can silently burden your heart and circulatory system. Over time especially in a city like Delhi where bad-AQI days are becoming more frequent the risk of heart attacks, strokes, chronic respiratory issues, and other serious diseases rises sharply.
Dr. Chopra’s call is urgent because he knows this isn’t a short-term blip. This is becoming the new normal. And normal should never mean hazardous.
The choice before us: survival or silence
Smog isn’t just a backdrop to Delhi’s winter. It’s a silent threat invisibly seeping into lungs, into bloodstreams, into everyday life. If you care about your health (and the health of those around you), ignoring it isn’t an option.
Dr. Chopra’s survival guide isn’t dramatic. It’s necessary. Wear a mask. Stay indoors. Clean your air. Protect your heart. Treat every breath like it matters because it does.
Because in a city where the sky has turned grey, and every inhale feels heavy survival isn’t just about living. It’s about breathing safely.