Stay Healthy, Breathe Easy: Tips For Polluted Air

Air pollution is a serious issue that affects people's health and ecosystems. It is caused by the introduction of harmful substances into the environment, such as gases, heavy metals, chemicals, and bacteria. Outdoor air pollution is mainly caused by the burning of fossil fuels and wildfires, while indoor air pollution can be caused by fireplaces and home cookstoves. The effects of air pollution on health are severe and include respiratory problems, cardiovascular issues, and even increased hospitalizations for serious health problems such as heart disease, stroke, and diabetes. To stay healthy, it is important to take precautions and make choices that can help reduce the impact of air pollution. This includes simple actions such as staying hydrated, eating a healthy diet, using air purifiers, and avoiding outdoor activities during peak pollution hours.

How to stay healthy in air pollution

Consume immunity-boosting foods and drinks

Consuming immunity-boosting foods and drinks is an important way to protect yourself from the harmful effects of air pollution. Here are some dietary choices that can help you detox your body and boost your immunity:

Broccoli and Other Cruciferous Vegetables

Broccoli is a powerful vegetable that can help protect you from air and vehicular pollution. It contains a substance called sulforaphane, which aids in eliminating benzene, one of the highest air pollutants, from the body. Other cruciferous vegetables like cauliflower, pak choy, kale, and cabbage are also rich in Vitamin C and beta carotene, which help boost immunity and protect against pollution and bacteria.

Vitamin C-Rich Foods

Vitamin C is essential for building immunity and reducing susceptibility to allergies. Include citrus fruits like oranges, lemons, and limes, as well as strawberries, apples, watermelons, guavas, red bell peppers, parsley, Brussels sprouts, papayas, spinach, and green onions in your diet. These foods are packed with Vitamin C and help counteract the inflammatory allergic response triggered by air pollution.

Selenium-Rich Foods

Selenium-rich foods such as Brazil nuts, mushrooms, eggs, brown rice, and sunflower seeds are beneficial for reducing oxidative stress in the lungs and improving lung function. Selenium helps to protect the lungs and gut against pollution, viruses, and bacteria.

Vitamin A-Rich Foods

Include Vitamin A-rich foods like dark, green leafy vegetables, yellow and orange-colored vegetables, and egg yolks in your diet. These foods help maintain the integrity of the lung epithelium and exert anti-inflammatory effects, which are crucial for combating the negative impacts of air pollution. Carrots, pumpkins, and spinach are excellent sources of beta-carotene, a precursor to Vitamin A.

In addition to these dietary choices, staying hydrated is important for overall health and can help your body flush out toxins. Herbal teas, such as ginger and tulsi tea, are also recommended for minimizing the effects of pollution.

Use air purifiers

Air purifiers are an effective way to improve indoor air quality and reduce the health risks associated with air pollution. They are particularly beneficial for those who are most vulnerable to the harmful effects of air pollution, such as children, the elderly, and pregnant women.

When choosing an air purifier, it is important to select one that suits your specific needs and goals. Consider the size of the room and opt for a purifier with a high clean air delivery rate (CADR) that matches the space. HEPA air purifiers are a popular choice, as they can capture up to 99.97% of airborne allergens, including pollen, pet dander, and dust mites. This can significantly reduce allergic and asthma symptoms and improve respiratory health. Additionally, activated carbon filters in air purifiers can absorb odours, gases, and chemicals like VOCs, which can otherwise cause nausea and other health issues.

It is worth noting that air purifiers do have their limitations. They do not remove all pollutants, and their effectiveness depends on various factors, including the specific type of purifier, the presence of embedded particles in furniture and bedding, and the level of maintenance. Regularly changing the filters in your air purifier and air conditioner can improve air quality and reduce energy consumption.

To further enhance indoor air quality, it is recommended to ventilate your home during the time of day when the concentration of PM 2.5 is typically at its lowest. Additionally, consider supplementing your air purifier with air-purifying plants, such as aloe vera, ivy, and spider plants, which can help minimise indoor pollution.

Avoid outdoor activities

Outdoor air pollution is a serious environmental health problem, affecting people in countries of all income levels. It is caused by the burning of fossil fuels and wildfires, which generate noxious gases, smog, and fine particles of soot that are harmful when inhaled. Evidence suggests that higher levels of these particulates in the air are associated with a greater number of hospitalizations for serious health issues, including heart disease, stroke, diabetes, pneumonia, and chronic obstructive pulmonary disease.

To stay healthy in air pollution, it is important to avoid outdoor activities, especially in areas with high pollution levels. Here are some detailed tips to help you do that:

• Check daily air pollution forecasts: Stay informed about the air quality in your area by checking color-coded forecasts from local radio and TV weather reports, newspapers, or websites like airnow.gov. This will help you anticipate and avoid outdoor activities when pollution levels are expected to be high.
• Limit outdoor exercise: When pollution levels are high, opt for indoor workouts instead. Consider walking in a shopping mall or using a gym to maintain your fitness routine while avoiding unhealthy air. Even on days with good air quality, it is advisable to avoid exercising near high-traffic areas, as vehicles on busy highways can significantly contribute to local pollution levels.
• Restrict children's outdoor playtime: Protect your children's health by limiting their time spent playing outdoors when air quality is poor. This is especially important for children under eight years old, as air pollution can negatively affect their developing lungs. Request that school authorities suspend outdoor activities or limit children's exposure to air pollution during school hours.
• Avoid high-traffic areas: Whether walking or driving, it is best to avoid busy roads and highways. Vehicles like buses and cars emit toxic substances that can make the surrounding air unhealthy to breathe. Opt for less-trafficked routes when possible, and consider using public transportation or carpooling to reduce your contribution to air pollution.
• Choose indoor gatherings: Minimize your exposure to outdoor air pollution by opting for indoor gatherings, especially in tobacco-free spaces. Smoke from cigarettes and smoking tools like vapes can release additional toxic substances into the air, posing a greater health risk, especially for individuals with heart or lung conditions.

Use public transport

Air pollution is a pressing issue that affects the health and well-being of people worldwide. It is caused by various sources, including the burning of fossil fuels, wildfires, and transport systems. While public transport systems are generally more environmentally friendly per passenger than private vehicles, they can still contribute to air pollution when powered by fossil fuels. Therefore, it is essential to transition to electric or hydrogen-powered fleets and improve the efficiency of public transport networks to reduce their environmental impact.

One of the most effective ways to reduce air pollution and improve your health is to use public transportation. By choosing public transportation over private cars, you can significantly reduce your carbon footprint and decrease harmful emissions released into the atmosphere. Public transportation systems, such as buses, trams, trains, subways, and light rail systems, offer a more sustainable mode of travel that helps conserve energy and reduce congestion on roads.

Using public transportation instead of driving alone can lead to substantial carbon dioxide emission reductions. For example, a person who switches from a 20-mile solo commute by car to public transportation can reduce their annual CO2 emissions by 20 pounds per day or more than 48,000 pounds in a year. This equates to a 10% reduction in greenhouse gases produced by a typical two-adult, two-car household. By eliminating one car and opting for public transportation, a savings of 30% in carbon dioxide emissions can be achieved.

Public transportation also offers economic and social benefits. It helps save money on fuel costs and reduces the need for parking spaces. Additionally, it provides a sense of community and social interaction, as people from different backgrounds come together during their daily commutes. This can lead to a more connected and inclusive society.

In conclusion, using public transportation is a simple yet powerful way to improve your health, protect the environment, and contribute to a more sustainable future. By reducing emissions, congestion, and energy consumption, we can create healthier living conditions for ourselves and future generations. So, consider leaving your car at home and giving public transportation a try!

Avoid burning garbage

Burning garbage is a common practice in many parts of the world, especially in developing countries where waste management systems are lacking. However, it is important to understand the negative impact this practice has on human health and the environment.

When garbage is burned, it releases harmful pollutants into the air, including particulate matter, carbon monoxide, hydrogen chloride, hydrogen cyanide, benzene, styrene, formaldehyde, arsenic, lead, and dioxins, among others. These toxic chemicals can have immediate and long-term effects on human health. Exposure to these pollutants can cause burning eyes and nose, coughing, nausea, headaches, dizziness, and can trigger asthma attacks. Additionally, the smoke and ash from burning garbage can settle on fruits and vegetables, leading to the consumption of contaminated food.

To stay healthy, it is crucial to avoid burning garbage and find alternative methods for waste disposal. Here are some ways to achieve this:

• Decentralized Waste Management: Implementing decentralized waste management systems at the community or ward level can reduce the central burden, lower transport costs, and decrease the likelihood of dumping and burning garbage. This approach also creates job opportunities for informal workers.
• Prevent Fires at Dumpsites: Measures such as reducing unsegregated organic waste and promoting biomining of legacy waste can help prevent fires at dumpsites. Real-time air quality monitoring devices and fire engines at dumpsite offices can also enable a quick response to smoke alerts.
• Promote Waste Management Solutions: Governments and communities should work together to establish clear intentions and implement visible measures to achieve zero waste burning. This includes recognizing the problem, raising awareness, and building public consensus.
• Support National and Global Initiatives: Many countries are working towards improving waste management and reducing air pollution. For example, India's National Clean Air Programme (NCAP) aims to address waste burning and improve air quality. Supporting and advocating for such initiatives can contribute to a healthier and more sustainable future.

By avoiding the burning of garbage and adopting alternative waste disposal methods, we can minimize our exposure to harmful pollutants and take a step towards protecting our health and the environment.

Frequently asked questions