Treating Air Pollution Symptoms: A Guide To Breathe Easy

Air pollution is a significant environmental health hazard that affects billions of people worldwide. It is a mix of hazardous substances from both human-made and natural sources, including vehicle emissions, fuel oils, natural gas, manufacturing by-products, and fumes from chemical production. The health effects of air pollution are wide-ranging and can include respiratory problems, allergic reactions, and asthma attacks. In more severe cases, air pollution has been linked to lung damage, cancer, and even premature death. With air pollution levels continuing to rise in many parts of the world, it is crucial to understand the symptoms and know how to protect oneself from its harmful effects. This involves taking measures to reduce exposure to pollutants, improving indoor air quality, and adopting healthier lifestyle habits.

How to Treat Air Pollution Symptoms

Check daily air pollution forecasts and limit outdoor time if the air quality is poor

It is essential to be aware of the daily air pollution levels in your area to protect yourself and your family from the harmful effects of air pollution. The Air Quality Index (AQI) is a widely used system that measures and ranks air pollution levels daily, providing valuable information for the public to take necessary precautions.

You can access the AQI forecasts and real-time air quality data through various sources, such as local radio and TV weather reports, newspapers, and websites like AirNow.gov, which offers interactive maps and forecasts for specific locations within the United States. These forecasts are color-coded, making it easier to understand the air quality conditions in your community.

By checking these forecasts, you can make informed decisions about spending time outdoors. On days when the air quality is predicted to be poor, it is advisable to limit your outdoor activities, especially if you or your family members fall into sensitive categories, such as children, the elderly, people with asthma or other lung diseases, pregnant women, and those with diabetes or cardiovascular disease. Avoiding long periods of outdoor activity and exercise during these times can help reduce the harmful health effects of air pollution, especially over extended exposure.

In addition to checking forecasts, you can also take proactive steps to improve the air quality in your immediate environment. This includes reducing energy consumption, as generating electricity contributes to air pollution. You can also encourage the use of alternative transportation methods, such as walking, biking, or using public transportation, to decrease vehicle emissions.

Avoid exercising outdoors when pollution levels are high

Exercise is an important part of a healthy lifestyle, but it is crucial to be mindful of air pollution levels when engaging in physical activities outdoors. When pollution levels are high, it is advisable to avoid outdoor workouts and instead opt for indoor alternatives. Here are some recommendations and insights to help you make informed decisions regarding your health and well-being:

Adjust Your Exercise Routine:

When pollution levels are high, it is best to move your workout indoors. Consider joining a gym or finding indoor spaces like shopping malls where you can still engage in physical activities while minimising your exposure to outdoor pollutants. This is especially important for children, as spending prolonged periods outdoors in poor air quality can be detrimental to their health. Even if you are in good health, limiting your time outdoors during high pollution periods can help prevent the onset of respiratory issues.

Check Air Quality Forecasts:

Stay informed about the air quality in your area by checking daily forecasts. Many sources provide colour-coded or indexed information about air pollution levels, making it easier to understand when the air is unhealthy. Utilise local radio and TV weather reports, newspapers, or online platforms like AirNow.gov to access this data. By staying informed, you can make better decisions about when and where to exercise outdoors.

Avoid High-Traffic Areas:

Even when the overall air quality is deemed acceptable, it is important to avoid exercising near high-traffic areas or busy highways. Vehicles on busy roads can create high pollution levels in nearby areas. Try to choose less travelled routes when walking or running outdoors, and consider driving with your windows closed and your ventilation system set to recirculate the air to minimise exposure to vehicle exhaust.

Reduce Your Energy Use:

Generating electricity and energy use in your home can contribute to air pollution. By reducing your energy consumption, you can help improve air quality and protect your health. This can be achieved through simple measures such as using energy-efficient appliances, turning off lights and electronics when not in use, and opting for hand-powered or electric lawn care equipment instead of gasoline-powered tools.

Protect Your Indoor Air Quality:

While outdoor air pollution is a significant concern, it is important to remember that indoor air quality also plays a role in your overall health. Common indoor air pollutants include radon, smoke, lead dust, carbon monoxide, mould, and volatile organic compounds. Ensure proper ventilation in your home, address any mould issues, and be mindful of activities that can contribute to indoor air pollution, such as burning candles or using fireplaces.

Reduce exposure to indoor air pollution, especially for those with respiratory diseases

Reducing exposure to indoor air pollution is crucial, especially for individuals with respiratory diseases. Indoor air quality is influenced by various factors, including household characteristics, combustion of solid fuels, cooking practices, and allergens from pests. Taking proactive steps to improve indoor air quality can significantly improve lung health and reduce the risk of respiratory issues.

One of the most effective ways to reduce indoor air pollution is to transition to cleaner fuels and technologies. This involves adopting alternatives such as solar power, electricity, biogas, liquefied petroleum gas (LPG), natural gas, alcohol fuels, and biomass stoves that meet emission targets set by organizations like the World Health Organization (WHO). These cleaner energy sources emit fewer pollutants, reducing the risk of respiratory issues associated with indoor air pollution.

Additionally, improving ventilation and air circulation is essential. Proper ventilation helps dilute and remove indoor air pollutants, reducing their concentration. Ensure that your home or workplace has adequate ventilation systems, such as exhaust fans or open windows, especially in areas where pollutants are generated, like the kitchen or near a fireplace. Regular cleaning and maintenance of ventilation systems are also important to prevent the buildup of dust, allergens, and other pollutants.

For those with respiratory diseases, creating a healthy indoor environment is crucial. This includes avoiding the use of solid fuels, such as wood or coal, for cooking or heating, as they release harmful pollutants and increase the risk of respiratory issues. Opting for cleaner cooking methods, such as electric stoves or induction cooktops, can significantly improve indoor air quality. It is also beneficial to minimize the use of open flames, such as candles or fireplaces, as they can contribute to indoor air pollution, especially in poorly ventilated spaces.

Finally, it is important to address biological contaminants, which can trigger respiratory issues. These include mold, pollen, animal dander, dust mites, and pests like cockroaches. Regular cleaning and maintenance can help reduce these allergens. Additionally, ensuring proper humidity levels and addressing water damage or moisture issues can prevent mold growth. Using air purifiers or filters can also help capture allergens and improve indoor air quality, creating a healthier environment for individuals with respiratory diseases.

Improve your diet by eating more fruit and vegetables

Improving your diet by eating more fruit and vegetables can help combat the harmful effects of air pollution. Antioxidants from food provide protection from pollutants, and vitamin C is the single most potent antioxidant for our body. Vitamin C is present throughout our body and scavenges free radicals, contributing to vitamin E regeneration.

Fruits and vegetables rich in vitamin C include coriander leaves, chaulai ka saag, drumsticks, parsley, cabbage, and turnip greens. Fruits such as amla, oranges, and guava are also rich in vitamin C, and citrus fruits in general add to the vitamin C content of food. An easy way to get your vitamin C is to include the juice of two lemons in your daily diet.

In addition to vitamin C, it is recommended to include dietary sources of retinol (vitamin A) to introduce carotenoids into your diet. Foods such as milk, liver, eggs, and fortified foods are good sources of vitamin A, as well as orange and yellow fruits and vegetables like carrots, mangoes, and pumpkins.

Turmeric is another well-known antioxidant that helps protect the lungs from toxic effects. It can be mixed with ghee to relieve coughs and aid during asthma attacks. During an attack, taking turmeric with jaggery and butter may relieve symptoms. Ayurveda also prescribes a diet rich in bitter and astringent foods, such as wheat and cow's milk, which are beneficial for asthma patients.

Use herbal medicines to improve air quality and treat respiratory diseases

While there are several ways to treat air pollution symptoms, such as limiting outdoor activities and reducing energy use, herbal medicines can also be used to improve air quality and treat respiratory diseases.

Mullein

Mullein is a native herb that grows in the mountain west and can be harvested or purchased from local herb shops. It is primarily used to treat dry coughs and sticky, dry phlegm in the lungs. To use mullein, make a hot water infusion (tea) from its dried leaves. Pick the leaves when they are green, pour boiling water over them, steep for 5-15 minutes, then strain and drink. Mullein helps clear heat from the lungs and stimulates lymphatic movement and drainage.

Qing Fei Tang

Qing Fei Tang, which translates to "Clear the Lungs Decoction," is a Chinese herbal formula that has been used to support respiratory health. It is available as a granule formula that is dissolved in water and drunk. This formula is safe and effective for most people, but it does not take into account individual health histories. Pregnant women and individuals on certain medications should consult a doctor before taking this or other Chinese herbal medicines.

Eucalyptus

Eucalyptus contains cineole, an active ingredient that eases coughs, fights congestion, and soothes sinus irritation. It has been used as a natural medicine for centuries and is often included in over-the-counter cough and congestion treatments. Eucalyptus can be purchased as a supplement or oil.

Other Herbal Remedies

In addition to the herbs mentioned above, other herbal medicines can help improve air quality and treat respiratory issues. For example, Ju Hua can help clear heat from the liver and lungs and promote eye health. It is especially beneficial for eye strain and irritation caused by smoke or screen time. Additionally, ginger and turmeric shots can help reduce inflammation, boost immunity, and improve digestion.

Frequently asked questions