Protecting Ourselves: Air Pollution And Human Health

Air pollution is a serious issue that affects people worldwide, causing a range of health issues, including asthma, allergies, and even certain types of cancer. While governments and organizations are working to implement policies and strategies to reduce air pollution, it is also important for individuals to take steps to protect themselves and their families from its harmful effects. This includes checking daily air pollution forecasts, limiting outdoor activities when pollution levels are high, reducing energy use, and using air purifiers and filters. Additionally, certain plants, such as aloe vera and ivy, can help purify indoor air and minimize indoor pollution. Shifting from a single-pollutant to a multi-pollutant approach in research and policy can also better protect human health from the complex mixture of air pollutants we are exposed to.

Air cleaners and purifiers

There are various types of air cleaners and purifiers available, including those with HEPA-rated filters, which are considered the most effective. HEPA filters are excellent at filtering out wildfire smoke, for example. Activated charcoal filters (carbon) are another option, trapping or destroying gaseous pollutants. These filters may need to be replaced often, however. UV-C sanitizer filters are also available, using UV light to kill viruses, parasites, mould spores, and bacteria. However, they are ineffective at removing airborne particles and gases, so they are best used in conjunction with a HEPA filter.

Some air purifiers also come with washable pre-filters, which are cost-effective as they do not need to be replaced, simply cleaned with soap and water. When choosing an air purifier, it is important to consider the size of the room, as some are designed for small spaces, while others are intended for larger living spaces. For larger areas, multiple air cleaners may be required.

Some recommended air purifiers include the Coway Airmega AP-1512HH Mighty, which is energy-efficient, quiet, and reduced smoke pollution in a New York City office by 99.6% in 30 minutes. The Winix 5500-2 is another strong performer, capturing 99.9% of smoke in a test room in 30 minutes. The PuroAir 240 and 400 are also highly regarded, performing well against particulate pollution and using H14 filters. For a higher-end option, the IQAir CG XE can capture toxic gases and vapours and clean a large space with multiple air exchanges in an hour, although it is a loud machine.

Limit outdoor activities

While outdoor physical activity is essential for maintaining good cardiovascular health, it is crucial to be mindful of air pollution levels, especially in urban areas. Air pollution is a significant environmental health problem, causing an estimated 4.2 million premature deaths worldwide in 2019, with 68% of these linked to ischaemic heart disease and stroke.

To limit your exposure to air pollution and reduce potential health risks, it is advisable to adjust your outdoor activities based on air quality conditions. Here are some instructive and focused guidelines to protect yourself:

• Check Air Quality Index (AQI): Before planning outdoor activities, check the AQI in your area. The AQI provides valuable information about the levels of air pollution and can help you make informed decisions about the duration and intensity of your outdoor exposure.
• Reduce Outdoor Activities on Bad Air Quality Days: When the AQI indicates high levels of air pollution, consider reducing the time spent outdoors. Opt for indoor activities such as reading, watching TV, or indoor sports. If you must go outside, try to limit your exposure by keeping your trips brief and choosing less polluted routes.
• Avoid Activities that Increase Breath Intake: During periods of high air pollution, avoid activities that cause you to breathe faster or more deeply, such as strenuous exercise or running. These activities can lead to increased inhalation of pollutants, potentially causing adverse health effects.
• Choose Cleaner Outdoor Environments: If possible, select outdoor locations that are less polluted, such as parks, forests, or areas away from heavy traffic. Greener environments can help mitigate the impact of air pollution and provide cleaner air to breathe.
• Protect Vulnerable Individuals: Those with pre-existing respiratory or cardiovascular conditions, the elderly, and children are more susceptible to the harmful effects of air pollution. Ensure that they limit their outdoor activities during high-pollution periods and prioritize their indoor comfort and air quality.
• Consider Time of Day: Air pollution levels can vary throughout the day. Try to schedule your outdoor activities during times when pollution levels are typically lower, such as early mornings or late evenings.

By following these guidelines and staying informed about air quality conditions, you can effectively limit your exposure to air pollution while still enjoying the benefits of outdoor activities. Remember to also advocate for policies that support cleaner energy, transport, and waste management practices to address air pollution at its source.

Avoid indoor pollutants

The air inside your home or workplace can be polluted, and indoor air pollution can be even more harmful to your health than outdoor air pollution. According to the World Health Organization, indoor air pollution is linked to approximately 3.2 million deaths globally each year. This is often caused by the burning of solid fuels like wood, coal, and dung, which releases harmful pollutants, including fine particulate matter and carbon monoxide. Energy-efficient homes can also be problematic as they tend to be airtight, causing the air inside to become stagnant and pollutant levels to rise.

• Source control: The first step is to identify and remove the source of the pollution. This could be anything from mould and mildew in damp areas to the use of conventional cleaning products with harmful chemicals. Keeping your indoor space clean and dry can help reduce indoor air pollution. Repair any leaks or water damage promptly to prevent mould and mildew growth.
• Ventilation: Use ventilation to draw in fresh outdoor air and dilute indoor pollutants. Open windows and doors when the outdoor air quality is good to air out your indoor space.
• Cleaning: Use mechanical means to clean the indoor air and remove pollutants. High-efficiency mechanical filters and electronic air cleaners, such as electrostatic precipitators, are effective. Vacuuming with a HEPA filter can also help, but avoid brooms as they can stir up more dust. Wet mopping is a good alternative to reduce dust and dirt.
• Avoid adding indoor pollutants: Do not use anything that burns, such as fireplaces, gas logs, candles, or incense, as these can release pollutants. Avoid air fresheners, scented candles, and other odour-masking fragrances, which can trigger asthma. Minimize carpeting, as it can trap pollutants like dust mites, pet dander, and mould spores. Opt for hard-surface flooring instead.
• Air purification: While an air purifier alone won't remove all impurities, it can help reduce allergens and pollutants if used in conjunction with other methods.
• Plants: Indoor plants can help purify the air by absorbing contaminants and releasing oxygen. They also increase humidity and reduce dust levels.

Reduce energy use

Reducing energy use is an effective way to protect humans from air pollution. Power plants are a major source of toxic fumes, so decreasing energy consumption helps to reduce the amount of harmful pollution released into the atmosphere. This can be achieved through simple measures such as turning off electrical appliances and lights when not in use, and unplugging devices that are fully charged.

Another way to reduce energy use is to improve energy efficiency in homes and offices. This can be done by using energy-efficient appliances and heating systems, such as those with the ENERGY STAR label. Efficient appliances and heating systems not only reduce energy consumption but also lower energy bills. Additionally, sealing cleaners, paints, and other chemicals can prevent them from evaporating into the air, reducing indoor air pollution.

Transportation is another major contributor to air pollution. To reduce energy use in this sector, individuals can opt for more efficient vehicles, such as electric or hybrid cars, which produce fewer emissions. Carpooling, using public transportation, biking, or walking for shorter distances are also effective ways to reduce energy consumption and traffic congestion, resulting in improved air quality.

For those who own vehicles, proper maintenance is crucial. Keeping cars in good repair, fixing exhaust and oxygen sensor problems promptly, and refueling during the early or late hours of the day when temperatures are lower can help reduce emissions. Additionally, avoiding idling and turning off the engine while parked can also decrease vehicle emissions.

In addition to these measures, individuals can reduce their energy consumption by opting for energy-efficient lighting, such as LED bulbs, and air-drying clothing instead of using energy-intensive dryers. By combining these strategies, individuals can play a significant role in reducing energy use, protecting themselves and their communities from the harmful effects of air pollution.

Consume protective foods

Consuming certain foods may help protect the body from the harmful effects of air pollution. A well-balanced diet that includes a variety of fruits, vegetables, whole grains, and nuts is recommended.

Firstly, it is important to include foods rich in antioxidants, as these help to protect the body from the detrimental effects of air pollution. Vitamin C, found in bell peppers, kale, kiwis, berries, citrus fruits, tomatoes, and peas, is one of the best dietary antioxidants. Broccoli and other cruciferous vegetables such as cauliflower, pak choy, and cabbage are also rich in Vitamin C and beta carotene, which help boost immunity. Broccoli also contains sulforaphane, which has been shown to have protective effects against air pollution by aiding the elimination of benzene, a common air pollutant, from the body.

In addition, omega-3 fatty acids provide excellent protection from air pollutants. They can be found in nuts and seeds such as walnuts, chia seeds, and flax seeds, as well as in green leafy vegetables, methi seeds, mustard seeds, kala chana, and rajma.

Ayurvedic medicine also suggests the use of certain herbs and spices, such as turmeric, which is a well-known antioxidant that helps protect the lungs from pollutants. Turmeric can be mixed with ghee to relieve coughs and aid during asthma attacks.

Finally, maintaining a healthy weight is crucial in managing asthma and reducing susceptibility to pollution-related health issues. A Mediterranean-style diet, which emphasizes whole grains, fruits, vegetables, and limits processed foods, is considered one of the healthiest and may offer protection against air pollution.

Frequently asked questions