As the national capital grapples with a thick layer of smog, health issues are rising in Delhi. People are struggling badly from respiratory problems to skin allergies. The air quality index (AQI) in Delhi-NCR today reached ‘severe’ category for the first time this season and reached 429. This has raised concerns as it marked the country’s worst air quality. In the last 24 hours.

As winter sets in across North India, air pollution conditions will worsen in many Indian cities. The national capital will be worst affected, resulting in deteriorating health of residents. Many studies have repeatedly shown that air pollution also has a direct impact on emotional health.

Dr. Debasmita Sinha, Chief Psychologist and Clinical Director of Excellence at Manah Wellness, says scientists are still trying to understand the link between air pollution and mental health, but there is ample evidence that air pollution is linked to poor mental health. It happens. A 2019 study in the US and Denmark found that exposure to air pollution is “significantly associated with an increased risk of psychiatric disorders” such as depression, schizophrenia, bipolar disorder and personality disorders.

Studies have also shown that toxic air can cause mental health problems like anxiety and depression. But how? How can air pollution affect mental health?

Dr Shaunak Ajinkya, consultant and psychiatrist, Kokilaben Dhirubhai Ambani Hospital, Mumbai, said poor AQI means air pollution and can lead to several disorders, especially cardiovascular and respiratory disorders, which indirectly affect mental health. Can do. “These disorders can cause anxiety, depression etc. as they are related to cardiovascular problems. Cardiovascular diseases cause anxiety and depression, and respiratory diseases also cause anxiety and depression. “There is a bidirectional relationship, meaning that anxiety and depression can provoke cardiovascular disorders, and cardiovascular disorders can exacerbate anxiety and depression,” he said.

“Similarly, respiratory diseases also have a bidirectional relationship, meaning that respiratory diseases can make anxiety and depression worse, and anxiety and depression can make respiratory diseases worse. Secondly, air pollution can cause inflammation within the body. New studies on depression have shown that neuroinflammation occurs, where some small changes in the brain cause levels of serotonin and other neurotransmitters to become dysregulated, meaning they are not secreted at optimal levels. This can lead to depression, as a major cause of depression is low serotonin and monoamine levels,” he further explained.

Studies have also shown that long-term exposure to poor air quality can increase the risk of neurodegenerative disorders such as dementia. New studies are showing that depression may act as a marker for neurodegenerative disorders. People may be diagnosed with depression, many years before symptoms of Alzheimer’s disease or other types of dementia appear.

Dr Gorav Gupta, senior psychiatrist and CEO, Tulsi Healthcare New Delhi, explains how constant exposure to polluted air can cause psychological problems.

Constant exposure to polluted air puts a strain on the body as it attempts to deal with harmful particles and toxins. This physical stress can affect levels of stress hormones such as cortisol, which is linked to increased anxiety. People may experience increased generalized anxiety or specific health concerns regarding themselves and their loved ones.

Research has shown that pollutants like PM2.5 and NO2 can cause inflammation in the brain, potentially affecting areas that regulate mood. This inflammation is associated with low and depressed mood. Poor quality air can also reduce oxygen levels in the brain, causing fatigue, mood changes and negative thinking, which can increase the risk of depression.

Poor air quality can cause respiratory problems, leading to sleep disturbances, fatigue, irritability and frustration. Chronic sleep deprivation can impair cognitive function and emotional stability, increasing the likelihood of stress, anxiety, and depression.

On days of high pollution, people are encouraged to stay indoors, limiting social interaction, an essential aspect of mental well-being. This isolation can lead to loneliness, which can contribute to mood disorders and anxiety.

How to maintain mental health during severe AQI?

Dr Gorav suggests several measures to improve mental health during severe or poor air quality:

Improve indoor air quality:

Using a high-quality air purifier, especially in bedrooms and living areas, can help filter out pollutants. Plants like aloe vera and snake plant naturally clean indoor air. Keeping indoor spaces clean can reduce the psychological and physical burden of constant exposure to pollutants.

Regular exercise at home:

Physical exercise improves mood, but outdoor exercise should be avoided on days with high pollution. Indoor activities like yoga or stretching promote blood circulation, reduce stress and release endorphins. Deep breathing exercises or pranayam can combat respiratory stress from pollution and help reduce anxiety levels.

Mindfulness and meditation:

Practicing mindfulness and meditation can improve emotional stability and reduce pollution-related anxiety. Taking a few minutes every day for a mindfulness exercise or focused breathing can relieve stress and promote a sense of calm.

Seeking social interaction indoors:

Isolation can worsen mental health problems, so it’s important to maintain social connections during high pollution days. Plan indoor gatherings with friends or family or connect via video calls. Talking about mental health can reduce feelings of loneliness and help manage anxiety.

Get the latest news live on Times Now with breaking news and top headlines from around the world.