Delhi-based nutritionist shares her survival kit for poor AQI: Includes ghee, herbal tea and N95 mask
After the Air Quality Index (AQI) in New Delhi crossing 700, a nutritionist based in India's capital city listed 9 products that are a part of her ‘prep bag’ or survival kit. Know what's in it!
Air Quality Index in India's capital city New Delhi has crossed the severe-level of 700, raising people's susceptibility to the side effects of pollution. Poor air quality does not just make breathing more difficult, but also impacts skin and hair health. Keeping this impact in mind, Delhi-based nutritionist Sakshi Lalwani took to Instagram to reveal her unique “surival kit” to fight this health hazard.
Stay protected during severe AQI surges by using the best N95 masks. (Adobe Stock)
Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.
Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.
From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”
Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.
In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.
Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.
Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.
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“I know how important it is to protect ourselves from bad air. I have created a simple survival kit, my personal 'Prep Bag,' to help me deal with the haze. It's not fancy, but these help me breathe easier, soothe my skin, and reduce irritation in my eyes and throat,” Lalwani says in the post.
AQI survival kit by a nutritionist
If you are facing air pollution in Delhi NCR, remember that small actions can lead to significant changes. Keep the following handy, suggests Sakshi Lalwani.
1. N95 mask
By far the most critical item in an AQI survival kit is an N95 mask which is necessary when venturing outdoors. "These masks filter out at least 95% of airborne particles, providing a barrier against particulate matter that can wreak havoc on our respiratory systems", says the nutritionist. Regular cloth masks don’t offer the same level of protection, especially against PM2.5 particles, which are small enough to penetrate lung tissue.
2. Steam inhaler
Another component is a steam inhaler, which helps with congestion and keeps airways open. "In polluted settings, our bodies can react negatively, leading to irritation in the respiratory tract. Inhalation therapy with warm, moist air helps soothe inflamed passages and make breathing easier," shares the expert. It’s especially beneficial for maintaining lung health during periods of poor air quality.
3. Vitamin C + NAC
Supplementation is critical in a polluted environment. "Vitamin C is renowned for its immune-boosting properties, while N-acetylcysteine (NAC) acts as a powerful antioxidant", says the expert. It addresses oxidative stress from pollutants, reducing inflammation throughout the body, making it ideal for anyone experiencing the adverse effects of a high AQI.
Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.
Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.
From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”
Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.
In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.
Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.
Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.Read More
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