Protecting Ourselves: Strategies Against Air Pollution

Air pollution is a serious issue that poses health risks to millions of people worldwide. While environmental laws and regulations have helped to improve air quality since the 1970s, it is still important to take steps to protect ourselves from the harmful effects of air pollution. The effects of air pollution are especially harmful to those with pre-existing lung conditions, as well as children and the elderly. Here are some ways to protect yourself and your family from unhealthy air.

Wear N95/99 masks when outdoors

Wear N95/KN95 Masks When Outdoors

If you are outdoors when air pollution levels are high, wearing a well-fitted N95 mask is one of the best ways to protect yourself from inhaling harmful particles. N95 masks are the most common type of particulate-filtering facepiece respirators. They are designed to filter out at least 95% of airborne particles larger than 0.3 microns, which includes the harmful 2.5-micron particles found in wildfire smoke.

Health experts recommend N95 masks for protection from air pollution caused by wildfires, as they are highly efficient at filtering out particulate matter. N95 masks are also effective in protecting against viral infections, such as COVID-19, as they can block virus-carrying particles.

KN95 masks, which are produced by different countries, are also effective in filtering out particulate matter and can be a good alternative if N95 masks are unavailable. However, NIOSH does not approve KN95 masks or other respiratory protective devices certified by international standards.

It is important to note that N95 masks are not meant to be reused, as they become less effective with each use or cleaning. Additionally, N95 masks are not designed for children or individuals with facial hair, as a proper fit cannot be achieved, compromising their protective capabilities.

If you are in an area with poor air quality, it is advisable to stay indoors and monitor your local Air Quality Index (AQI). If you must go outdoors, wearing an N95/KN95 mask is recommended, especially if the AQI is higher than 100.

Limit outdoor activities and exercise

Air pollution is a serious issue that affects people worldwide. According to the World Health Organization, 99% of the global population lived in areas where air quality did not meet their guidelines in 2019. Outdoor air pollution is a complex issue influenced by various factors, including natural occurrences like volcanic eruptions and human activities such as industrial emissions and vehicle exhaust. To protect ourselves from the harmful effects of air pollution, it is essential to consider limiting outdoor activities and exercise. Here are some detailed suggestions to help you do that:

• Check air quality forecasts and pollution levels: Before planning any outdoor activities or exercise, it is crucial to be aware of the air quality in your area. Many sources provide daily air pollution forecasts, including local radio, TV weather reports, newspapers, and websites like airnow.gov. The Air Quality Index (AQI) is a helpful tool that provides color-coded information and recommendations based on current or predicted air quality.
• Limit outdoor activities and exercise during high pollution levels: When the air quality is poor or the AQI indicates moderate to high pollution levels, it is best to limit outdoor activities and exercise. This is especially important for children, the elderly, and individuals with respiratory or cardiovascular conditions. Instead, opt for indoor activities or exercise routines.
• Avoid exercising near high-traffic areas: Even when the overall air quality is good, it is advisable to avoid exercising near busy highways or high-traffic areas. The vehicles on these roads can significantly increase pollution levels in the nearby areas.
• Choose alternative forms of transportation: Whenever possible, opt for walking, biking, or carpooling instead of driving your car. Using public transportation, such as buses, subways, or commuter trains, can also help reduce your exposure to air pollution.
• Consider time of day and duration of exercise: The time of day can impact air quality. For example, there may be higher pollution levels during rush hour or midday when the sun's rays are strongest. If possible, try to exercise during the early morning or evening when pollution levels may be lower. Additionally, consider shortening the duration of your outdoor activities or exercise when pollution levels are high.
• Wear protective gear: When you must be outdoors during high pollution levels, consider wearing protective gear like N95 filtration masks. These masks can help reduce your exposure to particulate matter in the air. However, they may not filter out all pollutants, and some people may find them uncomfortable during exercise.
• Create or seek out green spaces: Spending time in green spaces, such as parks or areas with trees, can provide some protection from air pollution. Trees and plants can help absorb pollutants and improve air quality. Additionally, green spaces often encourage physical activity and can have positive effects on mental health.
• Stay informed and advocate for change: Stay up to date on air quality issues and support policies that promote cleaner energy, transportation, and waste management practices. Individual actions are essential, but addressing air pollution also requires collective efforts and policy changes at the local, national, and international levels.

It is important to note that the relationship between air pollution, exercise, and health is complex. While limiting outdoor activities and exercise during high pollution levels is advisable, regular physical activity is crucial for maintaining overall health. Finding a balance between protecting yourself from air pollution and staying active is essential. Always consult your healthcare provider if you have specific concerns or conditions that may be affected by air pollution.

Avoid exercising near high-traffic areas

Air pollution can have a detrimental impact on health, and it's important to take steps to protect yourself. One key recommendation is to avoid exercising near high-traffic areas, and here's why:

Firstly, vehicles on busy highways and roads are a significant source of air pollution. The emissions from cars, trucks, and other vehicles contribute to poor air quality, particularly in areas with heavy traffic congestion. By avoiding these areas during exercise, you can reduce your exposure to high levels of pollutants, such as particulate matter and gases like nitrogen dioxide and sulphur dioxide. Research has shown that air pollution levels are directly influenced by the volume of traffic, with busier roads presenting higher risks.

Secondly, the physical distance from high-traffic areas makes a notable difference. Even moving 1-2 metres away from the main flow of traffic can reduce your exposure to air pollution. This is because the amount of pollution decreases as you move further away from the source. Therefore, choosing alternative routes that are parallel to busy roads, but at a safer distance, can be a healthier option for your workouts.

Additionally, the presence of tall buildings alongside busy roads can exacerbate the issue. Air pollution tends to get trapped within roads that are lined with high buildings on both sides, creating pockets of poor air quality. These areas of stagnant air pollution should be avoided, as they pose a greater risk to your respiratory health.

The time of day also matters when it comes to traffic and air quality. Rush hour periods, when there are more vehicles on the road, tend to have higher levels of air pollution. Therefore, it is advisable to schedule your outdoor exercise routine outside of these peak traffic times. Opting for quieter times of the day can significantly reduce your exposure to harmful emissions.

Lastly, it's important to consider the intensity of your workout. Higher-intensity exercises, such as long-distance running or sprinting, increase the amount of air you breathe in, which in turn increases the inhalation of pollutants. By avoiding high-traffic areas, you can reduce the risk of inhaling unhealthy levels of air pollution, especially during more intense physical activities.

Use public transport or walk/bike/carpool

Using public transportation or opting to walk, bike, or carpool are great ways to protect yourself from air pollution. Transportation is the largest source of carbon emissions nationally, and pollution from idling cars and other fossil fuel-powered vehicles lowers the air quality for millions of people. By choosing public transportation or active transportation options, you can significantly reduce your carbon footprint and improve air quality.

Public transportation offers numerous benefits, including cost savings compared to private transportation, accessibility for people of all age groups, and a reduced number of private vehicles on the road, which helps ease traffic congestion. Additionally, public transportation follows a disciplined schedule, reducing the likelihood of delays in reaching your destination. It also provides an opportunity to interact with people from diverse backgrounds and cultures.

Walking and biking are the most sustainable modes of transportation. They directly reduce greenhouse gas emissions from transportation, as fossil fuels are the leading contributor to the climate crisis. Replacing car trips with short walks or bike rides is not only environmentally beneficial but also promotes personal well-being and social cohesion. It improves traffic safety and provides the mental and physical health benefits of exercise and time to disconnect and enjoy your surroundings.

Carpooling is another effective way to reduce pollution and protect yourself from unhealthy air. By sharing rides with friends or colleagues, you decrease the number of vehicles on the road, leading to reduced emissions and improved air quality. Carpooling also offers cost savings, as it reduces the amount of fuel consumed and the number of miles driven.

Small changes in our transportation choices can make a significant impact on air quality. Opting for public transportation, walking, biking, or carpooling whenever possible contributes to a cleaner, healthier environment for ourselves and those around us.

Avoid burning wood or trash

Burning wood or trash is a major source of particle pollution and can have a detrimental impact on air quality. When wood, trash, plastic, or leaves are burned, they produce smoke and release toxic gases, including nitrogen oxides, sulfur dioxide, volatile organic compounds (VOCs), and polycyclic organic matter (POMs). The smoke contains vapors and particulate matter—solid compounds suspended in the air—which can be very irritating to people's health.

The particulate matter and toxic gases released during burning can cause eye and nose irritation, breathing difficulties, coughing, and headaches. People with heart disease, asthma, emphysema, or other respiratory diseases are especially vulnerable to these air pollutants. The small particles in wood smoke can bypass the body's natural defences in the nose and throat, entering the lungs and bloodstream and causing serious health issues. High levels of fine particle pollution have been linked to breathing difficulties, aggravated asthma, and even premature death in individuals with heart or lung disease.

To protect ourselves from the harmful effects of burning wood or trash, it is crucial to avoid this practice altogether. Instead, opt for cleaner heating methods or devices that are approved by regulatory bodies, such as the Environmental Protection Agency (EPA) in the United States. For example, fireplace inserts and indoor wood-burning stoves manufactured after 1992 meet EPA efficiency standards, emitting significantly less smoke and pollution while requiring less wood fuel.

Additionally, if you must burn wood, it is essential to follow specific guidelines. Only burn clean, dry, untreated, and unpainted wood, ensuring a sufficient supply of oxygen during the burning process. Burning particle board, treated wood, stained wood, painted wood, or wet wood should be strictly avoided, as these materials release highly toxic chemicals when burned.

By adhering to these guidelines and choosing alternative heating methods, we can significantly reduce the air pollution caused by burning wood or trash, thereby protecting ourselves and our communities from the harmful health effects associated with this practice.

Frequently asked questions