Protecting Yourself From London's Air Pollution

London has suffered from illegal levels of air pollution since 2010, and unseasonal weather can make it worse. Air pollution can be harmful to everyone, but some people are at greater risk due to higher exposure or vulnerability to its effects. While public policy changes are necessary to combat air pollution, there are also changes that individuals can make in their daily lives to protect themselves from air pollution in London.

How to protect yourself from air pollution in London

Use public transport, walk or cycle instead of driving

One of the best ways to protect yourself from air pollution in London is to use public transport, walk or cycle instead of driving. This is especially important if you live or work in areas with high levels of air pollution, such as main roads, busy streets or areas with heavy traffic.

Using public transport can help reduce your exposure to air pollution as you are not directly breathing in the exhaust fumes from cars, vans and buses. It also means that there will be fewer cars on the road, which contributes to lower emissions and improves air quality for everyone. Walking or cycling is also a great way to reduce your impact on air quality and keep active. If you have a lung condition or find it difficult to walk or cycle, Asthma + Lung UK campaigns for improved access to cleaner cars and good public transport.

Walking or cycling instead of driving can also improve your health and reduce your risk of developing lung conditions or other health issues associated with air pollution. Even a short walk or cycle to the shops or to work can make a difference. If you are able to, walk or cycle on quieter back streets or side streets instead of main roads, as pollution levels tend to be lower in these areas.

If you do need to drive, keep your car windows closed, especially when in slow-moving traffic, to prevent polluted air from entering your vehicle. You can also check pollution levels and forecasts in your area through apps and websites, such as the Met Office or Defra, and plan your travel accordingly.

Avoid busy roads and underground transport

London's air pollution can have a significant impact on your health and lifestyle. To protect yourself from the negative effects of air pollution, it is essential to consider ways to avoid busy roads and opt for alternative means of transportation. Here are some detailed suggestions to help you navigate London while minimising your exposure to air pollution:

Avoid Busy Roads:

When travelling around London, it is advisable to steer clear of busy main roads and opt for quieter routes whenever possible. This simple adjustment can considerably reduce your exposure to harmful vehicle emissions, especially nitrogen oxides and particulate matter. Instead of strolling along congested streets choked with idling vans, buses, and heavy goods vehicles, try using side streets or backstreets. If you must walk along a busy road, position yourself as far from the traffic as possible by staying on the inner side of the pavement. This small change can make a difference as pollution levels are lower the further you are from the direct path of vehicle emissions.

Choose Alternative Transportation:

To minimise your contribution to road traffic emissions, consider leaving your car at home and opting for alternative transportation methods. Walking and cycling are excellent choices, especially for shorter trips. Not only do these options reduce your exposure to air pollution, but they also provide health benefits by promoting physical activity. If you need assistance in building your confidence for cycling in London, Transport for London offers free online cycle skills training for all abilities.

Utilise Public Transportation:

While it may seem counterintuitive, using public transportation can help reduce overall traffic emissions. Transport for London has made significant strides in this area, with their fleet of over 9000 buses being low or zero-emission. More than 1500 of these buses are electric or hydrogen-powered, making up the largest zero-emission bus fleet in Western Europe. Additionally, all new licensed taxis in London must be zero-emission capable, with over half of the existing fleet already meeting this standard. By choosing public transportation, you can play a part in reducing the number of older, polluting vehicles on the road.

Consider Underground Transport with Caution:

While London's underground transport system provides efficient travel across the city, it is important to be mindful of the potential for higher pollution levels. The Tube, for example, can sometimes contribute to elevated readings on personal air monitors. If you must use the underground, consider checking the latest air quality updates and forecasts to make informed decisions about your travel plans.

By following these suggestions, you can actively reduce your exposure to air pollution from busy roads and underground transport in London. Remember, small changes in your daily routine can have a cumulative impact on your health and wellbeing.

Stay informed about pollution levels and forecasts

Staying informed about pollution levels and forecasts is crucial for protecting yourself from air pollution in London. Here are some ways to do that:

• Utilise Online Resources and Alerts: Keep yourself updated by regularly checking websites and apps that provide real-time air quality data and forecasts, such as the Met Office, BBC Weather, or Defra. These sources offer daily forecasts and can help you anticipate periods of high pollution. Defra, specifically, provides a UK-wide pollution forecast for the current day and the next five days.
• Subscribe to Alerts: Sign up for alerts from organisations like airText, City Air, airAlert, and Air Quality in Scotland. These services offer free text or email alerts for specific areas, such as London, Chelmsford, Colchester, Cambridge, Surrey, Sussex, Hampshire, and Sevenoaks. You can also subscribe to the Air Aware service to receive texts when air pollution levels are high.
• Follow Official Sources: Keep an eye on social media accounts of official sources, such as local councils. For example, the Leeds Council Facebook and Twitter accounts provide alerts when pollution levels are forecast to be 'High' or 'Very High'. These sources often include reminders of relevant official health advice to follow during periods of high pollution.
• Check Local Sources: Monitor local pollution levels through initiatives like the London Air Quality Network, which provides a mobile app to help Londoners stay informed about the city's pollution levels.
• Use Personal Devices: Consider investing in a personal air monitor, which can provide real-time data about the air quality in your immediate surroundings. These devices can help guide your decisions about outdoor activities and routes, especially if you are sensitive to air pollution.

Keep windows closed when driving in slow-moving traffic

If you are driving in slow-moving traffic in London, it is recommended that you keep your windows closed. This is because slow-moving or stationary traffic is a common source of air pollution, particularly in built-up cities like London. By keeping your windows closed, you can avoid breathing in polluted air and reduce your exposure to harmful gases and particles.

London's air pollution can have a significant impact on your lifestyle and health. The city has suffered from illegal levels of air pollution since 2010, with nitrogen oxide from diesel engines and PM2.5 particles being key contributors. These invisible pollutants can have serious short-term and long-term effects on your lungs and overall health.

When driving in slow-moving traffic, keeping your windows closed can create a barrier between you and the outside pollutants. This simple action can help to protect you from inhaling harmful nitrogen dioxide and particulate matter, which are often present in high concentrations in congested traffic areas.

Additionally, if you are driving in London, consider alternative routes that avoid main roads or busy areas with heavy traffic. By using side streets or quieter back roads, you can reduce your exposure to air pollution. This is especially relevant when driving in slow-moving traffic, as idling vehicles can contribute significantly to the build-up of pollutants in the surrounding area.

Remember, while keeping your windows closed is a helpful measure, it does not completely eliminate your exposure to air pollution. Even with closed windows, some pollutants may still enter your vehicle, especially if you are driving in areas with high levels of air pollution. Thus, it is always advisable to check pollution levels in your area and limit your time in heavily polluted environments.

Eat foods with a high ORAC rating

Eating foods with a high ORAC (Oxygen Radical Absorbance Capacity) rating is believed to be beneficial when trying to protect yourself from air pollution in London. ORAC is a unit of measurement for antioxidant content, which was originally developed by the National Institute on Aging (NIA) at the National Institutes of Health (NIH).

ORAC scores are generally higher in spices, herbs, berries, fruits, and vegetables, and lower in highly processed grains and animal-based foods. Examples of foods with high ORAC values include strawberries, kiwis, peppers, and cauliflower, ground cloves, cocoa, and turmeric.

While the exact relationship between the ORAC value of a food and its health benefits is still unproven, many scientists theorize that foods with higher ORAC scores may be more effective at neutralizing free radicals in the body. Free radicals are harmful molecules that contribute to aging and disease, and antioxidants are vital compounds that protect our cells from damage caused by them.

It is important to note that ORAC scores are just one part of a food's nutritional profile, and that the ORAC value of a given food will vary due to growing conditions, processing, and storage. Additionally, the ORAC scale does not account for the number of antioxidants our bodies will absorb. Nevertheless, eating a variety of fruits and vegetables, which tend to be rich in antioxidants, can be beneficial for overall health and well-being.

Frequently asked questions