Greta Jimenez
Air pollution is a major health concern, causing an estimated three million premature deaths worldwide in 2012, according to the WHO. Living in a city means you are more likely to be exposed to pollutants that increase your risk of heart disease, asthma, chronic bronchitis, lung cancer, stroke, and respiratory diseases. To stay healthy in a polluted city, it is important to regularly check the air quality and limit your time outdoors when it is poor. You should also avoid exercising outdoors when pollution levels are high and opt for indoor alternatives such as gyms. If you must go outside, wear a high-quality mask, such as an N95, which can filter out smaller particulate matter. It is also healthier to walk or cycle than to travel by car, as you will be exposed to higher levels of pollution from traffic while inside a vehicle.
| Characteristics | Values |
|---|---|
| Check air quality | Check daily air pollution forecasts in your area. Colour-coded forecasts can inform you when the air is unhealthy in your community. Sources include local radio and TV weather reports, newspapers, and online at airnow.gov. |
| Exercise | Limit outdoor exercise when pollution levels are high. Move your workout indoors, for example, in a shopping mall or gym. |
| Children | Limit the amount of time children spend playing outdoors if the air quality is unhealthy. |
| Energy use | Reduce energy use in your home. Generating electricity and other sources of energy creates air pollution. |
| Avoid high-traffic areas | Stay at least 150 metres away from busy roads. Even walking as far away from the curb as possible will reduce exposure. |
| Avoid rush hour | Avoid rush-hour traffic and try to walk along side streets or through parks. |
| Avoid central reservations | Do not stand on central reservations. |
| Face masks | Wear better-quality face masks, such as N95 masks, which can filter out smaller particulates from the air. |
| Air purifiers | Use air purifiers in your home to remove contaminants, pollutants, and toxins. |
| Windows | Keep windows closed when the air quality is poor. |
| Holidays | Take regular breaks from the city and visit areas with cleaner air. |
| Time of day | Exercise early in the morning before commuting hours or in the evening when pollution has settled. |
| Cycling and walking | Opt for cycling or walking during your morning commute. |
| Noise pollution | Live away from busy roads. Noise levels above 50db increase the risk of heart attacks and strokes. |
| Socialising | Pursue an active social life. |
| Meditation | Meditate for 20 minutes, once or twice a day to reduce stress. |
| Diet | Eat healthily. |
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What You'll Learn
Wear N95 masks to filter smaller particulates from the air
While it is impossible to avoid inhaling pollutants, you can take measures to reduce your exposure to them. One such measure is to wear an N95 mask, which is highly effective at filtering out smaller particulate matter from the air.
N95 masks are designed to filter out at least 95% of airborne particles, including bacteria and viruses. They are effective at protecting you from exposure to harmful airborne particles, such as PM2.5 and PM10, which are particulate matter with particles sized 2.5 microns or smaller. N95 masks are also good at filtering out solid particles, such as dust and allergens. However, they are less effective at capturing gaseous pollutants, such as NO2, SO2, and O3, which are common components of air pollution.
It is important to note that the efficacy of N95 masks depends on several factors, including proper fit, mask quality, and intended use. They are better suited for indoor use or short-term outdoor activities, such as commuting through highly polluted areas. For extended periods outdoors, especially in severely polluted environments, alternative measures such as staying indoors or using specialised air purifiers may be more effective.
Additionally, it is worth noting that N95 masks do not filter out all types of particles. For example, they will not protect against chemical fumes or vapours. Nevertheless, when used correctly and in the right circumstances, N95 masks can be a valuable tool in reducing your exposure to harmful particulate matter in air pollution.
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Exercise indoors when air pollution levels are high
While exercising is important for your health, air pollution can cause a range of health issues, including impaired lung function, increased asthma symptoms, and cardiovascular stress. In the long term, regular exposure to air pollution has been linked to the development of certain lung conditions, even in healthy individuals. Therefore, it is crucial to take precautions when exercising in polluted cities, especially for those with pre-existing respiratory or cardiovascular conditions.
When air pollution levels are high, it is recommended to exercise indoors to minimize the negative impacts of pollution on your health. Indoor exercises can include high-intensity interval training (HIIT) workouts, yoga, flexibility training, foam rolling, and strength training. These activities can help you maintain your fitness and durability without exposing yourself to harmful pollutants.
If you have no choice but to exercise outdoors, it is advisable to do so during the early morning when air quality tends to be better. Avoid busy roads and opt for quieter routes, parks, or green spaces, as air pollution levels are lower away from heavy traffic. Keep your outdoor workouts short, preferably less than an hour, and consider limiting the intensity to a level that allows you to breathe only through your nose, improving air particle filtration.
Additionally, you can use pollution-measuring technology, such as home devices or wearables, to stay informed about the air quality in your specific location. This information can guide your decisions on whether to exercise indoors or outdoors. It is also beneficial to discuss the issue with locals and seek out sources of information specific to your area to make informed choices for your health.
By combining indoor exercises with cautious outdoor activities during improved air quality conditions, you can maintain a healthy lifestyle while mitigating the negative impacts of air pollution.
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Avoid high-traffic areas—pollution is higher within 150m
Living in a city has its perks, but it also comes with health risks due to air pollution. While it is impossible to avoid inhaling pollutants entirely, implementing specific strategies can help mitigate the negative impacts on your health. One crucial piece of advice is to avoid high-traffic areas as pollution levels can be significantly higher within a 150-metre radius of busy roads.
The concentration of pollutants, such as ultrafine particles, black carbon, particle-bound polycyclic aromatic hydrocarbons, nitric oxide, nitrogen dioxide (NO2), carbon monoxide, benzene, and formaldehyde, is notably higher near roadsides compared to ambient concentrations in less congested areas. This is primarily due to vehicle emissions, which release harmful substances like carbon dioxide, nitrogen oxides, particulate matter, and mobile source air toxics. These pollutants have been linked to adverse health effects, including an increased risk of stroke, heart attack, lung cancer, and respiratory issues such as asthma.
To protect yourself from traffic-related air pollution, it is advisable to maintain a safe distance from busy roads. Studies have shown that pollutant levels decrease rapidly within the first 150 metres away from a congested road and continue to drop further. Therefore, whenever possible, opt for walking or cycling along side streets or through parks instead of alongside busy roads. If you must travel with children, consider using a higher-up pushchair or a baby sling to reduce their exposure to exhaust fumes, as they are at a more vulnerable height.
Additionally, utilising pollution-measuring technology, such as home devices or wearables, can help you stay informed about the air quality in your specific location. This knowledge can guide your decisions to minimise exposure to polluted areas. While it may be challenging to directly impact the outdoor air quality, you can certainly improve your indoor air quality by investing in effective air purifiers.
By following these suggestions and staying informed about pollution levels, you can effectively reduce your exposure to harmful pollutants and improve your overall health, even in highly polluted cities.
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Use pollution-measuring technology to stay informed
Air pollution is a major health concern, causing an estimated three to four million premature deaths worldwide each year. While it is impossible to avoid inhaling pollutants, there are ways to reduce your exposure and mitigate the health risks. One way to do this is to use pollution-measuring technology to stay informed about the air quality in your area.
There are many different types of technology available for measuring air pollution, ranging from simple, low-cost passive devices to more complex and sophisticated active sensors. Passive devices work by soaking up or collecting samples of ambient air, which are then analysed in a laboratory. One of the most common forms of passive measurement is the diffusion tube, which is fastened to something like a lamp post to absorb specific pollutant gases. Active sensors, on the other hand, use either physical or chemical methods to measure air samples. Physical methods measure an air sample without changing it, while chemical methods involve changing the sample through a chemical reaction. Most automated air-quality sensors are examples of active measurement.
Active sensors range from small handheld devices to large-scale static monitoring stations in urban areas. In recent years, there has been a trend towards cheaper portable devices that can be worn by individuals to monitor their local air quality levels, such as the Air Quality Egg and PurpleAir. These sensors constantly sample particulates and gases and produce moderately accurate, almost real-time measurements that can be analysed by smartphone apps. This allows individuals to better understand their exposure to air pollution and make informed decisions about their health.
In addition to commercial devices, researchers at MIT have developed an open-source, low-cost mobile pollution detector called Flatburn. The detector can be made by 3D printing or by ordering inexpensive parts, and allows users to track air quality anywhere. By making the instructions and data open-source, the researchers hope to "democratize environmental data" and empower communities to reflect on and address sources of pollution.
By using pollution-measuring technology and staying informed about air quality, individuals can take steps to reduce their exposure to pollutants and improve their health. This might include avoiding high-traffic areas, wearing face masks, or investing in air purifiers for the home. While it may not always be possible to avoid air pollution entirely, taking these informed actions can help mitigate the health risks associated with living in polluted cities.
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Take breaks from the city to vacation in less-polluted areas
Taking breaks from the city to vacation in less-polluted areas is an effective way to stay healthy if you live in a polluted city. Air pollution is a significant threat to public health, and it is linked to an increased risk of stroke, heart attack, lung cancer, and respiratory diseases such as asthma.
By taking breaks from the city and vacationing in areas with cleaner air, you can give your body a break from the constant exposure to pollutants and allow it to recover. Look for places with plenty of greenery, as trees and vegetation can improve air quality, dampen ambient noise, and provide a relaxing environment.
In addition to the physical health benefits, taking breaks from the city can also positively impact your mental health. City dwellers are more prone to anxiety and schizophrenia, and the constant noise and stress of urban life can take a toll on your well-being. By vacationing in quieter, less congested areas, you can reduce stress levels and give yourself a chance to relax and recharge.
When planning your vacations, consider places that are known for their clean air and natural surroundings. Look for destinations that prioritize sustainable practices and have well-planned transport systems, walkable streets, and green spaces. By choosing these types of locations, you can maximize the benefits of your time away from the city and improve both your physical and mental health.
Additionally, you can use pollution-measuring technology, including home devices and wearables, to stay informed about air quality during your vacation. This way, you can make informed decisions about your activities and destinations, further reducing your exposure to pollutants.
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Frequently asked questions
It is important to be aware of the air quality outside at all times to protect yourself against health risks. Check daily air pollution forecasts in your area and limit your time outdoors when pollution levels are high.
Air pollution has been linked to an increased risk of stroke, heart attack, and lung cancer, and respiratory diseases such as asthma. There is also a direct correlation between air pollution and heart health.
When the air quality is poor, it is important to close the windows in your home and avoid going outdoors until the air improves. If you must go outside, wear an N95-type face mask, which can filter out smaller particulates from the air.
Anxiety and schizophrenia are more common in city dwellers than in rural dwellers. It is not known why urban life is associated with a higher risk of schizophrenia, but researchers have considered environmental toxins and social stressors. To reduce the negative effects of urban life on stress levels, it is recommended to pursue an active social life, exercise regularly, and eat healthily.
Avoid areas with high traffic, as vehicles on busy highways can create high pollution levels. When possible, opt for walking or cycling instead of driving, as you will have more contact with pollution while sitting in traffic even when inside a vehicle.
