Reducing Outdoor Air Pollution: Practical Steps To Breathe Easier

Spending time indoors is one of the most effective ways to reduce exposure to outdoor air pollution. People in developed countries spend about 90% of their time indoors, with 70% of that time spent at home. Closing windows and using air conditioning can reduce air exchange rates by 50%, lowering the infiltration of outdoor air pollutants. However, this may increase exposure to indoor air pollutants, such as volatile organic compounds from consumer products and building materials, and nitrogen oxides, carbon monoxide, and particulate matter from indoor combustion activities like cooking, wood-burning, and smoking.

To reduce exposure to indoor air pollutants, it is recommended to use formaldehyde-free products like solid wood, gypsum board, stainless steel, adobe, bricks, and tiles for construction or renovation. Using high-efficiency filters in central forced-air systems and portable air cleaners can also help remove airborne particles. During high pollution days, it is advisable to stay indoors, reduce physical activity, especially near pollution sources, and use respirators or face masks to protect against particulate matter.

Stay indoors

Staying indoors is an effective way to reduce exposure to outdoor air pollution. Here are some detailed instructions on how to stay indoors to minimize the health risks associated with air pollution:

• Limit outdoor physical activity: Reducing physical exertion, especially outdoors and near sources of air pollution, can lower the amount of air pollutants inhaled. This is because physical activity increases the respiratory rate, leading to a higher dose of inhaled pollutants. However, it is important to maintain regular physical activity for overall health and well-being.
• Stay indoors during high pollution periods: Keep an eye on air quality alerts and try to stay indoors when air pollution levels are high. This is especially important for individuals with chronic cardiovascular or pulmonary diseases, children, the elderly, and other susceptible groups.
• Close windows and doors: Closing windows and doors can help reduce the infiltration of outdoor air pollutants into your home. This is particularly effective when used in conjunction with air conditioning, as closed windows can reduce air exchange rates by about 50%.
• Use air conditioning: Air conditioning can help keep your indoor space cool and comfortable while reducing the need to open windows, thus minimizing the entry of outdoor air pollutants.
• Improve indoor air quality: To further reduce exposure to air pollutants, consider improving the indoor air quality. This can be done by using air filters, portable or central air cleaning systems, and HEPA (high-efficiency particulate air) filters. These systems can effectively remove indoor air pollutants, including particulate matter and volatile organic compounds.
• Be mindful of indoor sources: While staying indoors can reduce exposure to outdoor air pollution, it's important to be aware of indoor sources of air pollution, such as cooking fumes, tobacco smoke, and cleaning products. Try to minimize these sources or use exhaust fans to remove contaminants.
• Consider respirators: In some cases, wearing respirators or face masks can provide additional protection against air pollution. However, it's important to note that respirators may not be suitable for individuals with respiratory or cardiovascular conditions and can cause discomfort or adverse effects.

Limit physical activity

Staying indoors and limiting physical activity during times of elevated pollution concentrations and near air pollution sources can reduce exposure to air pollutants and potential adverse health effects.

The following are some of the ways in which individuals can reduce their exposure to air pollution and potential adverse health effects:

• Staying indoors: Spending time indoors generally reduces exposure to ambient air pollutants as concentrations are typically lower indoors compared to outdoors. Closing windows, doors, and other openings can further reduce infiltration of outdoor air pollutants.
• Limiting physical activity: Reducing physical exertion can lower the amount of air pollutants inhaled (dose) and modify the fraction of pollutants deposited or absorbed in the respiratory tract. This is especially important for individuals with respiratory or cardiovascular conditions who are most susceptible to the adverse effects of air pollution.
• Choosing alternative modes of transportation: Individuals can reduce exposure to air pollutants by choosing walking, biking, or other active transportation options instead of driving. Utilizing public transportation or carpooling can also help reduce pollution emissions.
• Using air filtration systems: Portable or central air cleaning systems can effectively reduce indoor air pollutant concentrations, including particles and gases.
• Wearing respirators: Respirators, such as N95 or FFP2 masks, can reduce exposure to particulate matter when used properly. However, they may not be suitable for individuals with respiratory or cardiovascular conditions and should not be relied upon as the sole means of protection against air pollution.

Use air filters

Air filters can be used to reduce exposure to outdoor air pollution. Here are some ways in which air filters can be used to achieve this:

• Use portable air cleaners: Portable air cleaners, also known as air purifiers or air sanitizers, are designed to filter the air in a single room or area. They can be particularly useful for reducing indoor air pollution, especially in homes. However, it is important to note that they may not be able to remove all pollutants from the air.
• Upgrade the air filter in your central heating, ventilation, and air-conditioning (HVAC) system: Upgrading the air filter in your central HVAC system can help improve indoor air quality. HVAC filters are designed to filter air throughout a home, but they may not be as effective as portable air cleaners in removing specific pollutants.
• Use air filters in combination with other measures: Air filtration is often recommended as a component of environmental control measures. Combining whole-house filtration via the heating, ventilation, or air conditioning system with portable room air cleaners can provide more comprehensive air purification.
• Consider the type of air filter: Different types of air filters are available, such as HEPA filters, carbon filters, and electrostatic air purifiers. HEPA filters are highly effective at removing particulate matter but may not be as effective against gaseous pollutants. Carbon filters are designed to remove airborne chemicals and volatile organic compounds (VOCs), while electrostatic air purifiers can remove particulate pollutants but have no effect on chemical gases from car exhaust.
• Maintain and replace air filters regularly: It is important to maintain air filters according to the manufacturer's instructions and replace them regularly as they become clogged with particles over time. This will ensure the continued effectiveness of the air filtration system.
• Address specific pollutants: Certain pollutants, such as brake dust and tire dust, are often overlooked but can have significant health impacts. Air filtration systems that can capture and remove these specific pollutants may be particularly beneficial.

Wear respirators

Respirators are a type of personal protective equipment that can be used to reduce exposure to air pollution. Respirators are closely fitted to the face and work by filtering particles out of the air that is breathed in. They also filter out droplets and particles that are exhaled when breathing, coughing, or sneezing, helping to prevent the spread of germs.

The effectiveness of a respirator depends on the quality of the face seal. Respirators that are certified by the National Institute for Occupational Safety and Health (NIOSH) in the US, such as N95 respirators, can reduce exposure to particles by over 90%. However, respirators do not generally provide protection against gases and vapours unless they contain special sorbent material.

It is important to note that respirators may not be suitable for everyone. They can increase the work of breathing and create a dead space under the facepiece, which can cause discomfort. They may also not be suitable for individuals with facial hair or certain facial features that prevent a tight face seal. In addition, respirators have not been certified for use by children.

Some studies have shown that the use of respirators can be effective in reducing exposure to air pollution and improving cardiovascular health. For example, a study in China found that wearing respirators was associated with a decrease in systolic blood pressure and increases in heart rate variability, indicating improved cardiovascular health. However, other studies have suggested that respirator use may have adverse effects, particularly for individuals with respiratory or cardiovascular conditions.

Overall, respirators can be an effective way to reduce exposure to air pollution, but they should be used with caution and may not be suitable for everyone. It is important to consider individual circumstances and consult with a healthcare professional before using a respirator to reduce exposure to air pollution.

Choose alternative modes of transportation

Choosing alternative modes of transportation is an effective way to reduce exposure to outdoor air pollution. Here are some strategies to consider:

• Opt for active transportation: Walking or biking instead of driving is a great way to reduce your exposure to air pollution. Not only does it eliminate vehicle emissions, but it also improves your health and reduces congestion on roads.
• Use public transportation: Taking the bus, train, or subway can significantly reduce the number of cars on the road, thereby lowering emissions. Public transportation systems often have stricter emission standards and fuel requirements, contributing to cleaner air.
• Carpool or ride-share: Sharing rides with friends or using ride-sharing services helps decrease the number of vehicles on the road, reducing traffic congestion and improving air quality.
• Choose fuel-efficient vehicles: When purchasing a car, consider fuel-efficient options with low greenhouse gas emissions, such as plug-in hybrid electric vehicles or hydrogen fuel cell vehicles. These vehicles not only benefit the environment but may also save you money on fuel costs.
• Optimize deliveries: When getting home deliveries or shopping online, consider consolidating your packages into one shipment to reduce the number of delivery trips. Flexible delivery time windows can also help delivery trucks optimize their routes and avoid unnecessary trips.
• Work remotely: Working from home, even periodically, can reduce your commute time and vehicle emissions. This not only improves air quality but also offers flexibility and a better work-life balance.

By implementing these strategies, individuals can play a crucial role in reducing outdoor air pollution and improving air quality for themselves and their communities.

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