5 ways to protect yourself from air pollution

On Saturday (8th November 2025) morning at 9:03 am, Dhaka recorded an Air Quality Index (AQI) of 187, ranking it third among cities worldwide with the worst air quality. The air was classified as “unhealthy,” according to the latest city pollution rankings.

High levels of air pollutants can trigger respiratory problems such as asthma, bronchitis, and chronic obstructive pulmonary disease (COPD). Studies have also shown that poor air quality increases the risk of other health complications and can aggravate pre-existing conditions.

Experts advise taking precautionary measures to protect health during periods of high pollution. Here are five tips to stay safe:

1. Exercise indoors
Avoid outdoor workouts when the AQI is high. Indoor exercises can help maintain fitness without exposing yourself to harmful pollutants.

2. Keep indoor air clean
Pollution can seep indoors, making it important to maintain a safe indoor environment. Keep doors and windows closed, and consider air-purifying plants to improve air quality.

3. Monitor AQI regularly
Check the daily Air Quality Index to stay informed about pollution levels. Newspapers, mobile apps, radio, and television can provide timely updates, helping you take necessary precautions.

4. Wear a mask
Face masks can reduce exposure to pollutants. While not fully protective, they are effective against larger airborne particles and should be worn when going outside.

5. Boost immunity with a healthy diet
Certain foods can strengthen lung function and immunity, helping the body combat the effects of pollution. Include fruits, vegetables, nuts, legumes, and healthy fats in your diet. Drinks like green tea and turmeric milk may also offer benefits.

Taking these steps can help minimise the health impact of poor air quality, particularly during Dhaka’s high-pollution winter months, reports UNB.