Post by : Saif Rahman

As Delhi grapples with severe air pollution, health experts are emphasizing the importance of self-care. The dense smog, laden with dust and harmful particles, not only hampers breathing but also drains energy and induces fatigue. While many opt for a comforting cup of chai, a Delhi-based dietician suggests that herbal tea might be the superior choice.

Payal Sharma, a leading dietician at Dharamshila Narayana Superspecialty Hospital in Delhi, argues that herbal tea can be a healthier alternative to traditional chai, particularly during pollution-laden days. Although chai may offer a quick energy boost due to its caffeine content, it does little to combat the adverse effects of pollution. In contrast, herbal teas can actively assist the body’s detoxification processes and bolster immunity.

Chai is a beloved fixture in daily routines—whether it’s in the morning, during breaks, or after a hectic day. It provides comfort and a sense of alertness. However, Ms. Sharma cautions against its caffeine content, which may lead to dehydration and depletion of vital nutrients. Amidst the toxic air, the body craves hydration and antioxidants, rather than substances that contribute to dryness and stress.

Herbal teas, crafted from natural ingredients such as tulsi (holy basil), ginger, turmeric, mint, and chamomile, are renowned for their healing abilities and can aid in eliminating harmful toxins. “Herbal tea cleanses your system, promotes lung health, and enhances immune function. It’s caffeine-free, ensuring your body remains hydrated and relaxed,” Ms. Sharma noted.

During this challenging pollution season, she encourages the consumption of herbal teas with anti-inflammatory and antioxidant properties. Notable options include:

Tulsi Tea: Alleviates lung congestion and shields against pollution-related infections.

Ginger Tea: Aids digestion and clears the throat and chest.

Turmeric Tea: Rich in curcumin, it combats inflammation and helps recuperate from pollution’s effects.

Peppermint Tea: Refreshes the mind and calms the respiratory system.

Chamomile Tea: Eases nerves, enhances sleep quality, and supports rest after exposure to pollution.

According to Ms. Sharma, pollution triggers the formation of harmful free radicals that can damage cells. Herbal teas, abundant in antioxidants, assist in eliminating these radicals, thus safeguarding the body. Consuming 2–3 cups of herbal tea daily can elevate energy levels naturally and alleviate coughing, fatigue, and throat discomfort resulting from smog.

She also recommends staying hydrated with plenty of water and integrating more fruits and vegetables into one’s diet, as they are rich in vitamins and minerals that help combat pollution's impact. Reducing caffeine intake from beverages like coffee or strong chai is crucial, since caffeine can exacerbate dehydration and stress.

While enjoying chai in moderation is acceptable, the dietician suggests swapping a few cups for herbal tea to significantly improve health during this critical time. “People can start by replacing their evening tea with herbal options. Once they notice an uplift in energy and overall comfort, they can make it a more regular part of their routine,” she advised.

Healthcare professionals across Delhi are issuing urgent warnings about the effects of pollution on heart, lung, and brain health. They advocate for lifestyle modifications such as consuming cleaner foods, exercising indoors, and selecting detoxifying beverages like herbal teas.

In a city battling poor air quality, small lifestyle adjustments can offer substantial health benefits and strengthen immunity. Herbal teas provide not just warmth but also comfort and protection—essential qualities when the outside air is saturated with harmful particles.

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