India, Nov. 23 -- R ising air pollution is making breathing, one of the most basic functions of life, increasingly difficult. Toxic air is triggering more cases of respiratory issues, allergies and even heart problems. To protect yourself, a few simple daily habits can help you breathe easier and stay healthier, whether you are indoors or outdoors. You can adopt small changes to reduce the effects of polluted air, says Dr Leelamohan PVR, Consultant Physician. The AQI indicates how polluted the air is and the potential health impact. "Everyone should check the AQI before stepping out," the doctor says. Many apps offer real-time updates. On days when the AQI is "very poor" or "severe", limit outdoor activity, especially if you are a child, older adult or have lung disease. Not all masks offer effective filtration. N95 masks filter out 95% of particles 0.3 microns or larger. "This makes them far more effective than cloth or surgical masks," he explains. Ensure a snug fit so that unfiltered air does not leak in, even if it feels less comfortable. Indoor air can sometimes be worse than outdoor air. During peak pollution, keep windows and doors closed. "Consider using an air purifier with a HEPA filter to reduce dust and other particles," he suggests. Avoid candles and incense, which add to indoor pollution. Water helps maintain the moisture in your airways, allowing them to trap pollutants better. "Drink enough fluids through the day," the doctor says. Herbal teas, warm lemon water and water-rich foods like cucumbers, oranges and leafy greens can help. A diet rich in antioxidants can reduce the damage caused by pollution. Load up on vitamin C from citrus fruits and bell peppers to support immunity. "Omega-3 fatty acids from fish and flaxseeds help reduce inflammation," he adds. Leafy greens, beans and nuts also offer natural anti-inflammatory benefits. If you have asthma, COPD or heart disease, poor air can worsen symptoms. "Take your medications on time and follow your action plan," the doctor says. Consult your physician for winter-specific guidance....