Protecting Yourself From Air Pollution: A Guide

Air pollution is a serious issue that affects the health of millions of people worldwide. While outdoor air pollution is impossible to completely escape, there are several ways to reduce your exposure and protect your health. This includes limiting outdoor activities, wearing masks, using air purifiers, and making lifestyle choices that improve your overall health. This article will discuss practical steps you can take to safeguard yourself and your loved ones from the harmful effects of air pollution.

Stay indoors with windows and doors closed, use AC

Staying indoors with the windows and doors closed and using an AC is a good way to protect yourself from outdoor air pollution. This is especially critical for children, pregnant women, older adults, and people with existing lung and heart conditions, who are more susceptible to the health risks of poor air quality.

If you are in an area with poor air quality, it is recommended that you stay indoors as much as possible, with the windows and doors closed, and use your AC to keep the air inside your home cool and comfortable. This is because the air inside your home may become polluted if you open the windows and doors, as outdoor air pollutants can easily enter your home. Closing the windows and doors helps to prevent this, creating a physical barrier that prevents outdoor air pollutants from entering your home.

Additionally, setting your AC unit to "re-circulate" can further ensure that you are breathing in clean, filtered air. This setting prevents your AC unit from bringing in air from outdoors, which could be filled with pollutants, and instead directs it to recirculate the air that is already inside your home. This is a good way to maintain the quality of the air in your home, as the air has already been filtered and is likely to be cleaner than the air outside.

It is worth noting that, while staying indoors with the windows and doors closed and using an AC can help protect you from outdoor air pollution, it is not a perfect solution. For example, if you are in an area with extremely poor air quality, the indoor air may still be affected to some degree, even with the windows and doors closed. In such cases, it is advised to invest in an air purifier to further improve the air quality inside your home.

Wear N95 or KN95 masks when going outside

N95 and KN95 masks are highly effective in filtering out airborne particles, including fine particulate matter commonly found in polluted air. These masks are specifically designed to protect against harmful pollutants, such as particulate matter (PM), nitrogen oxides (NOx), sulphur oxides (SOx), and volatile organic compounds (VOCs). The "N95" designation indicates that the mask blocks 95% of fine particles, with similar ratings for other masks, such as N90 blocking 90%.

When going outside, it is important to ensure a snug fit for your N95 or KN95 mask to maximise its effectiveness. Adjust the nose clip, and secure the mask tightly against your cheeks and chin to minimise gaps that allow unfiltered air to enter. Check that the straps are intact and adjust them as needed to maintain a secure seal. It is also crucial to inspect the mask for any damage or deformities that may compromise its performance.

While N95 and KN95 masks offer robust protection, they are not a standalone solution for air pollution. They should be used alongside other preventive measures, such as reducing outdoor activities during peak pollution periods, improving indoor air quality, and advocating for policies that aim to reduce pollution levels. Additionally, be mindful of the duration of mask use and disposal guidelines. N95 and KN95 masks are typically designed for single-use or limited reuse, so follow proper sanitisation protocols if reusing and dispose of masks properly after extended use.

It is worth noting that basic cotton or fabric face coverings are generally ineffective against air pollution. They may offer some protection against large infected droplets from coughs or sneezes when combined with social distancing, but they are not designed to filter out the microscopic pollutants found in polluted air. Therefore, when venturing outdoors, it is advisable to opt for the higher protection offered by N95 or KN95 masks to safeguard your respiratory health effectively.

Limit outdoor activities, especially near traffic

Outdoor air pollution is a significant environmental health problem that affects people in low-, middle-, and high-income countries. It is estimated to have caused 4.2 million premature deaths worldwide in 2019, with 89% of those occurring in low- and middle-income countries. Vulnerable groups such as children, older adults, outdoor workers, and people of color are at an increased risk of harm from air pollution. Children are more susceptible due to their smaller, developing airways, higher breathing rates, and increased outdoor activity. Older adults experience a natural decline in lung function with age, making them more vulnerable to air pollution. Outdoor workers face higher exposure due to prolonged periods spent outdoors, often engaged in strenuous activity. Communities of color are disproportionately affected by air pollution due to historical and ongoing systemic racism, which has restricted their mobility and economic opportunities.

To protect yourself from the harmful effects of air pollution, it is advisable to limit your outdoor activities, especially near traffic. Traffic emissions are a significant source of air pollution, particularly in urban areas. By reducing your time outdoors near busy roads, you can decrease your exposure to harmful pollutants emitted by vehicles. Here are some strategies to help you limit your outdoor activities and minimize the impact of air pollution:

• Reschedule outdoor activities: If possible, plan your outdoor activities for times when air quality is predicted to be better. Check air quality reports or sign up for notifications from local environmental agencies to stay informed about the air quality in your area.
• Avoid peak traffic hours: Try to avoid spending time outdoors during rush hour or peak traffic periods when there is a higher volume of vehicles on the road.
• Choose alternative transportation: Opt for walking or cycling instead of driving when possible. This reduces your proximity to traffic and also contributes to improving air quality by reducing vehicle emissions.
• Take less-trafficked routes: When walking or cycling, choose routes that are less congested with traffic. Opt for quieter back roads or designated bike paths to reduce your exposure to vehicle emissions.
• Exercise indoors: Consider indoor exercise options, such as joining a gym or working out at home, to limit your exposure to outdoor air pollution during physical activity.

By following these strategies, you can effectively reduce your exposure to air pollution from traffic and take an active role in protecting your health and well-being.

Invest in an air purifier to reduce particle pollution

Air purifiers are a great way to reduce particle pollution and improve the air quality in your home. They are especially useful in areas with high levels of air pollution or for individuals who are more susceptible to the health risks of poor air quality.

When choosing an air purifier, look for one with a High-Efficiency Particulate Arrestor (HEPA) filter, which is designed to trap and remove airborne particles. HEPA filters are effective at capturing particles as small as 0.3 microns, and some can even remove particles as small as 0.1 microns, which includes dust, pollen, mould, and bacteria. Basic HEPA air purifiers can remove some traffic pollution, but for a more comprehensive solution, look for a purifier with an activated carbon filter in addition to the HEPA filter. This combination will ensure the removal of both particulate matter and gaseous pollutants, such as nitrogen dioxide (NO2) and volatile organic compounds (VOCs).

It is important to note that air purifiers vary in their effectiveness and capabilities, so it is essential to choose one that suits your specific needs. Consider factors such as the size of the room or area you want to purify and the types of pollutants you want to target. Additionally, ensure you follow the manufacturer's instructions for maintenance and filter replacement to ensure optimal performance.

While air purifiers can significantly improve indoor air quality, they should be used in conjunction with other measures to create cleaner air in your home. Regular cleaning is essential, especially for larger particles like pollen and house dust allergens, as these can settle on surfaces and are not always effectively removed by air purifiers alone.

Stay informed about air quality and plan activities

Staying informed about the air quality in your area is crucial for planning your activities and minimising the potential health risks associated with air pollution. Here are some detailed steps you can take to stay informed and make informed decisions about your daily activities:

Use Air Quality Indexes and Alerts:

Keep track of the Air Quality Index (AQI) in your area. The AQI is a standard used by the Environmental Protection Agency (EPA) to report air quality, ranging from 0 to 500. The higher the AQI value, the greater the level of air pollution and the potential health risks. Local weather websites, air quality apps, or government agencies provide real-time information about AQI levels. For example, you can use websites like AirNow.gov or sign up for notifications via EnviroFlash, a service offered by state or local environmental agencies in collaboration with the EPA.

Understand the Health Risks:

Be aware of the potential health risks associated with poor air quality. Air pollution can cause various symptoms, including cough, shortness of breath, chest tightness, and wheezing, as well as headaches or nausea. People with chronic heart and lung diseases are particularly vulnerable to the effects of air pollution. Understanding these risks will help you recognise any symptoms you may experience and take appropriate action.

Check for Updates and Forecasts:

Air quality can change rapidly, especially due to factors like wildfires or changes in weather conditions. Check for updates and forecasts regularly, typically provided by late afternoon for the following day. This will help you plan your activities accordingly, knowing whether to expect poor air quality or potential improvements.

Plan Outdoor Activities:

When air quality is predicted to be poor, consider rescheduling or moving outdoor activities to indoor spaces. Opt for indoor alternatives such as visiting museums, shopping malls, or indoor swimming pools. If you need to spend time outdoors, try to limit your exposure by choosing activities in green spaces, such as parks or gardens, as trees and plants help improve air quality. Plan your outdoor activities for the early morning or evening when pollutant levels are typically lower.

Adjust Your Activities:

If you experience any symptoms related to air pollution, it is important to limit your activities and adjust your time spent outdoors. Postpone vigorous exercise and avoid heavy exertion. If you must be outdoors, consider wearing a well-fitting N95 or KN95 mask to protect yourself from particulate matter in the air.

By staying informed about air quality indexes, understanding health risks, and planning your activities accordingly, you can effectively reduce your exposure to air pollution and protect your health.

Frequently asked questions