Protecting Your Health From Air Pollution's Ill Effects

Air pollution is a serious issue that affects the health of millions of people worldwide. It is caused by various factors, including vehicle exhaust, industrial emissions, and residential sources such as burning fuels for heating or cooking. The pollutants in the air can lead to several health problems, including respiratory and cardiovascular issues, with certain groups such as children, the elderly, and people with pre-existing health conditions being more vulnerable to its adverse effects. To avoid getting sick from air pollution, it is important to take proactive measures. Staying informed about air quality and limiting outdoor activities on high-pollution days can help reduce exposure. Maintaining clean indoor air, using air purifiers, and wearing masks when necessary are also effective strategies. Additionally, individuals can contribute to reducing pollution by adopting eco-friendly practices and supporting policies that prioritize clean air.

Stay indoors and shut windows and doors when air quality is poor

When air quality is poor, it is recommended to stay indoors and shut windows and doors to reduce exposure to harmful pollutants.

Staying indoors is an effective way to limit your exposure to outdoor air pollution, especially for individuals with chronic cardiovascular or pulmonary diseases, children, and the elderly. Closing windows and doors helps to prevent outdoor air infiltration and keeps the indoor air quality from declining. This is particularly important when the Air Quality Index (AQI) is above 201, as everyone is advised to stay inside as much as possible, regardless of health status.

To further improve indoor air quality, it is advisable to use air conditioning, preferably with the recirculate setting, to filter and circulate clean air. If you don't have access to air conditioning, using fans can help circulate the air, but avoid using a whole-house fan as it pulls air from the outside. It is also crucial to regularly check and replace the air filters to ensure they are functioning optimally.

Additionally, be mindful of activities that can contribute to indoor air pollution. Avoid smoking indoors, and opt for environmentally friendly products to reduce the presence of volatile organic compounds (VOCs). When cooking, use a microwave instead of a gas stove to limit nitrogen dioxide (NO₂) fumes. Turning on the range hood while cooking and the bathroom fan during showers can also help vent pollutants outdoors.

By staying indoors, shutting windows and doors, and implementing these additional measures, you can effectively reduce your exposure to harmful air pollutants during periods of poor air quality.

Wear a mask outdoors, especially in high-risk areas

Masks are protective coverings designed to filter out harmful particles and pollutants from the air we breathe. They can be highly effective in protecting against air pollution, especially fine particulate matter (PM2.5) and other pollutants like allergens, dust, and chemical fumes.

Wearing a mask outdoors is a good way to protect yourself from air pollution, especially in high-risk areas. High-risk areas are places with frequent air quality alerts, such as major metropolitan areas like New York or San Francisco, where there is poor air quality from smog and other pollutants. Other high-risk areas include rural areas, mountainous regions, and forests, which are prone to severe air pollution or extreme conditions like wildfires.

When outdoors in these high-risk areas, it is advisable to wear a mask to reduce the risk of exposure to harmful pollutants. The effectiveness of masks can vary, so it is important to choose the right type of mask and ensure a proper fit. Basic cotton or fabric masks are largely ineffective against air pollution, while paper and surgical masks offer limited protection. The best masks for protecting against air pollution are those rated N95, KN95, or FFP2, as they are the most effective against particle pollution. These masks can filter out at least 95% of airborne particles larger than 0.3 micrometres in diameter, providing significant protection against fine particulate matter.

In addition to wearing a mask, it is important to take other precautions when in high-risk areas. This includes limiting outdoor activities, especially strenuous exercises, to avoid further strain on the body. Staying informed about air quality levels through alerts and tracking systems can help you plan your activities accordingly and take the necessary precautions when needed.

Avoid exercising outdoors when pollution levels are high

Air pollution can have harmful effects on your health, and it is important to take steps to protect yourself. One way to do this is to avoid exercising outdoors when pollution levels are high.

When air pollution levels are high, it is recommended that people avoid strenuous outdoor physical activity and exercise. This is because high levels of air pollution can have negative impacts on your health, especially when combined with the increased inhalation of air that comes with exercise. Research has shown that exercising outdoors in air pollution can result in short-term health effects, with lung function impairments being the most observed. Other health effects include coughing, sneezing, wheezing, tiredness, dizziness, and dry eyes, nose, and skin.

For those who are healthy, exercising outdoors during moderate air pollution is generally considered safe. However, for those who are older, have pre-existing health conditions, or are unusually sensitive to air pollution, it is recommended to avoid prolonged and intensive exercise or physical activity when the air quality is moderate or higher. This is because even low-intensity activities, such as walking, may intensify the negative impacts of air pollution for these individuals.

To determine whether it is safe to exercise outdoors, it is important to check the Air Quality Index (AQI) or local air quality index. When the AQI is between 0 and 50, the air quality is considered "satisfactory" and there is minimal risk of air pollution. Moderate AQI levels, from 51 to 100, are mostly acceptable, but those with chronic health conditions or sensitivities to pollution should consider limiting their outdoor activities. At "unhealthy" levels of 101 AQI and above, outdoor exercise is no longer encouraged.

In addition to checking the AQI, there are other ways to reduce your exposure to air pollution when exercising outdoors. Experts recommend staying at least 350 to 600 yards away from major highways and busy streets, as vehicles are a major source of pollution. It is also important to avoid exercising outdoors during times of extreme conditions, such as wildfire smoke or ozone pollution on hot and sunny days, which can deteriorate air quality.

Use eco-friendly utilities and household products at home

Using eco-friendly utilities and household products is an effective way to improve the air quality in your home and reduce your carbon footprint.

Firstly, you can opt for eco-friendly cleaning products. Traditional cleaning supplies use a lot of plastic, which is not an earth-friendly material, and can contain harmful chemicals that end up in the water supply. For example, you can try the Blueland Clean Essentials Kit, which includes a 34-ounce bottle of sustainable, concentrated cleaning solution and three spray bottles with fill lines for easy dilution. You can also choose between plastic or glass bottles. Another option is the Scrub Mommy Sponges, which are popular and effective for scrubbing and wiping, and are also recyclable. For a cheap, minimalist, homemade cleaning solution, a mixture of baking soda and vinegar can be an effective alternative.

Secondly, you can use eco-friendly alternatives to single-use products. For instance, you can use reusable paper towels, such as the ones offered by EarthHero, which are made from biodegradable and compostable materials like natural fibres, bio-based formulas, and paper. EarthHero also offers a range of other eco-friendly and sustainably-made products, including reusable shopping bags, stainless steel countertop compost bins, and recycled synthetic clothing.

Thirdly, you can switch to electric rather than gas-powered appliances. For example, you can use an electric range hood instead of a gas stove, and turn it on while cooking to vent smoke and odours outside. Similarly, you can use an electric shower or bath instead of a gas water heater and turn on the bathroom fan to reduce moisture and prevent mould growth.

Finally, you can install a carbon monoxide detector and avoid using appliances that operate on gas or propane inside to reduce the risk of toxic gas exposure.

Avoid exposure to smoke, vehicle exhaust, and other pollutants

Air pollution is a serious issue that can have detrimental effects on our health. Microscopic air pollutants can slip past our body's defenses, entering our respiratory and circulatory systems and causing damage to our lungs, heart, and brain. According to the World Health Organization, about 7 million people die annually due to outdoor and indoor air pollution.

Reduce exposure to vehicle exhaust

• Keep your windows closed when there is heavy traffic, especially during the morning and afternoon rush hours.
• Install a carbon monoxide detector in your home, especially if you have an attached garage. Carbon monoxide is a deadly chemical that can be emitted by vehicles.
• If you live near a highway or in an area with frequent traffic congestion, consider investing in an air purifier to help remove harmful chemicals from the air.
• Monitor air quality forecasts and try to stay indoors when the air quality is poor, especially if you have heart or respiratory issues.

Avoid exposure to smoke

• Do not smoke inside your home or in enclosed spaces.
• Avoid burning wood, trash, or other materials that can release pollutants into the air.
• If you live in an area prone to wildfires, pay close attention to air quality alerts and stay indoors when necessary.
• Use environmentally friendly household products to reduce indoor air pollution.

Minimize exposure to other pollutants

• When exercising, opt for indoor activities or choose outdoor locations away from busy streets and traffic.
• Wear a well-fitting mask, such as an N-95, when exposed to high levels of air pollution or when experiencing respiratory discomfort.
• Limit your use of gas-powered appliances and opt for electric alternatives whenever possible.

Frequently asked questions