Protecting Health: Strategies Against Air Pollution

Air pollution is a major threat to global health, causing more than 6.5 million deaths each year. It is caused by a mix of hazardous substances from both human-made and natural sources. These include the burning of fossil fuels, vehicle and industrial emissions, cigarette smoke, and wildfires. The pollutants in the air we breathe can have serious health impacts, including respiratory problems, heart disease, stroke, diabetes, pneumonia, and even mental health issues such as anxiety and depression. To protect our health from air pollution, we need to take collective action and individual measures. Collective actions include advocating for stricter air quality regulations, supporting organizations working towards cleaner air, and pushing for systemic solutions. Individually, we can protect ourselves by wearing masks, particularly N95 or KN95 masks, which are effective against fine particles. Maintaining indoor air quality is also important, by keeping windows and doors closed, using air conditioning, and investing in air purifiers. Eating foods rich in antioxidants and omega-3 fatty acids can also help our bodies combat the effects of pollution.

Consume foods rich in antioxidants and omega-3 fatty acids, such as berries, nuts, fish, and leafy greens

Consuming foods rich in antioxidants and omega-3 fatty acids is an effective way to protect your health from air pollution. Air pollution is a major threat to global health, causing more than 6.5 million deaths annually, and it is a mix of hazardous substances from both human-made and natural sources.

Ground-level ozone, particulate matter (PM2.5), carbon monoxide, nitrogen dioxide, and sulfur dioxide are the five major pollutants that contribute to poor air quality. These pollutants can have serious health impacts, including respiratory problems, increased risk of dementia, and brain shrinkage.

To counter these harmful effects, focus on incorporating a variety of nutritious foods into your diet. Omega-3 fatty acids, found abundantly in certain fish, seeds, and nuts, are essential nutrients that offer multiple health benefits. Oily fish such as salmon, mackerel, sardines, and oysters are excellent sources of omega-3s, particularly the fatty acids DHA and EPA. For those who follow a vegetarian or vegan diet, seaweed, algae, and plant sources like soybeans, edamame beans, kidney beans, chia seeds, and walnuts provide ample omega-3s, specifically ALA, another important type of omega-3 fatty acid.

In addition to omega-3-rich foods, antioxidants found in berries, nuts, and leafy greens can help protect your body against the damaging effects of air pollution. The phenol antioxidants in walnuts, for example, offer significant health benefits. Berries like blueberries, blackberries, and raspberries are packed with antioxidants that can help reduce inflammation and protect your body's cells from oxidative stress caused by air pollutants.

By including these nutrient-dense foods in your diet, you can proactively safeguard your health and mitigate the potential harm caused by air pollution.

Wear a well-fitted N95 or KN95 mask when outdoors to filter out fine particles

When outdoors, one of the best ways to protect yourself from air pollution is to wear a well-fitted N95 or KN95 mask. These masks are designed to filter out fine particles that can be harmful to your health.

N95 and KN95 masks are rated to filter out at least 95% of particles down to 3 microns in size. This includes PM2.5, a complex combination of pollutants such as dust, pollen, smoke, and mist. PM2.5 particles are particularly harmful due to their small size, allowing them to stay airborne for longer and reach deep into the lungs when inhaled. By wearing an N95 or KN95 mask, you can significantly reduce your exposure to these harmful particles.

It is important to ensure that your mask fits well and has a good seal. The key to a mask's effectiveness is its seal, which suctions the mask to your face during inhalation. A well-fitted mask prevents air from leaking in or out through the sides, maximizing the filtration capabilities of the mask. The N95 mask typically provides a better fit, but it is also slightly more resistant to inhalation and exhalation, which affects breathing comfort.

To further ensure the quality and effectiveness of your mask, be cautious when purchasing. A large proportion of KN95 and N95 masks sold, especially in the US, are counterfeits that do not meet filtration standards. The CDC has an online list of counterfeit respirators to help you make an informed purchase.

By wearing a well-fitted N95 or KN95 mask when outdoors, you can effectively filter out fine particles and reduce your risk of exposure to air pollution and its associated health issues.

Limit outdoor activities and exercise when air pollution levels are high

Outdoor air pollution is a serious environmental health problem that affects people in low-, middle-, and high-income countries. According to the World Health Organization (WHO), outdoor air pollution contributed to approximately 4.2 million premature deaths worldwide in 2019, with 68% of these being caused by ischaemic heart disease and stroke.

Air pollution poses a risk to everyone, but certain groups are more vulnerable than others. These include children, whose small and developing airways make them more susceptible, as well as people with pre-existing health conditions such as asthma, diabetes, heart disease, and lung disease. Additionally, communities of color and low-income communities are disproportionately affected by air pollution due to various socioeconomic factors.

To protect your health, it is important to limit outdoor activities and exercise when air pollution levels are high. Here are some specific recommendations:

• Check daily air pollution forecasts: Sources such as local radio, TV weather reports, and newspapers, as well as websites like airnow.gov, provide color-coded forecasts that indicate the Air Quality Index (AQI) level in your area. The AQI is a scale from 0 to 500, with higher values indicating increased health risks. An AQI value under 50 is generally considered safe for everyone, while values above 100 indicate unhealthy air quality.
• Avoid outdoor exercise on high-pollution days: Opt for indoor workouts, such as using a gym or walking in a shopping mall, instead. Even if the overall air quality is good, avoid exercising near high-traffic areas due to the high pollution levels caused by vehicle emissions.
• Limit children's outdoor playtime: When air quality is unhealthy, reduce the amount of time children spend playing outdoors. This is especially important for children, as they are more susceptible to the harmful effects of air pollution and tend to spend more time engaged in outdoor activities.
• Consider wearing a mask: While cloth or dust masks may not provide adequate protection, well-fitted N95 or KN95 masks can offer better filtration and protection against particle pollution on high-pollution days.
• Protect your indoor air quality: Keep windows and doors closed, and use air conditioning on the recirculate setting or invest in a portable HEPA air cleaner to maintain healthy indoor air.

Monitor air quality in your area using tools like the Air Quality Index (AQI) or AirNow

Air pollution is a major threat to global health, causing more than 6.5 million deaths each year. It is therefore important to monitor the air quality in your area to protect your health.

The Air Quality Index (AQI) is a rating system that shows the severity of pollution in the air on a scale from 0 to 500. It is calculated by measuring five major pollutants: ground-level ozone, particulate matter (PM2.5), carbon monoxide, nitrogen dioxide, and sulfur dioxide. Ground-level ozone and particulate matter are the two air pollutants that pose the greatest risk to human health. The AQI is available on AirNow and state and local agency websites. Some agencies also report the AQI via their local news media or telephone hotlines.

AirNow is a website and mobile app that provides air quality data for your local area, as well as at the state, national, and world levels. It uses the AQI to indicate the current air quality, with a colour-coded system to indicate the level of severity. The AQI is calculated using two algorithms, or "NowCasts", that relate hourly readings from air quality monitors to the AQI for ozone and particle pollution. The NowCast AQI shows the current air quality for the most recent hour available, using a calculation that involves multiple hours of past data. The NowCast AQI changes as air quality changes throughout the day.

The AQI is also used as the basis for air quality forecasts, which are issued in the afternoon for the next day. These forecasts can be found on local TV and radio weather reports, in newspapers, and online. By checking the AQI and air quality forecasts, you can learn about the air quality in your area and take appropriate actions to reduce your exposure to air pollution and protect your health.

Advocate for systemic change by supporting organisations working towards cleaner air and pushing for stricter emission controls

One of the most effective ways to protect your health from air pollution is to advocate for systemic change by supporting organisations working towards cleaner air and pushing for stricter emission controls. This can be done at both a local and global level. Here are some ways to get involved:

Supporting Organisations Working Towards Cleaner Air

• Grassroots organisations: Get involved with grassroots organisations in your community that are advocating for cleaner air. These organisations often have a direct impact on local policies and can influence decision-makers to prioritise clean air initiatives. They may also offer educational resources and support to community members.
• Non-profit initiatives: Support non-profit initiatives dedicated to tackling air pollution. For example, the Clean Air Fund is a philanthropic initiative that works with governments, funders, businesses, and campaigners to deliver clean air solutions. They provide grants to diverse organisations and individuals driving change in their communities.
• Research and education: Stay informed about the latest research and educational resources related to air quality and pollution. Share this information with your community to raise awareness and encourage collective action.

Pushing for Stricter Emission Controls

• Contact policymakers: Reach out to your local, state, and national policymakers to express your support for stricter emission controls. Emphasise the health and economic benefits of reducing air pollution. You can send messages to decision-makers through campaigns like the Healthy Air Campaign.
• Support emission reduction initiatives: Get involved with initiatives that push for stricter emission controls, such as the Energy Efficiency Plan proposed by the European Commission. These initiatives often target specific industries or sectors, such as transportation or energy production, and can lead to significant reductions in air pollutants.
• Vehicle emission reduction: Advocate for stricter vehicle emission regulations, as transportation is a major contributor to air pollution. Support policies that promote the use of electric or hybrid vehicles, public transportation, and the development of autonomous vehicles, which can reduce congestion and improve fuel efficiency.
• Industrial emission standards: Push for higher standards in industrial emission controls. This includes supporting policies that require the use of pollution control technologies in the design and construction of new industrial facilities.

Frequently asked questions