Breathe Easy: Simple Ways To Improve Work Air Quality

Air pollution is a global public health emergency that claims 7 million lives each year. It is the greatest environmental risk to health, causing asthma, respiratory illnesses, and heart disease. While outdoor air pollution is a concern, indoor air pollution is also a serious issue, with many office workers experiencing physical symptoms such as headaches, sinus discomfort, upper respiratory congestion, and eye irritation due to contaminated air. At work, employees may be exposed to sources of indoor air pollution, such as tobacco smoke, carbon monoxide, allergens, bacteria, viruses, and chemicals. Understanding the specific pollutants in your workplace is the first step to addressing the problem. Various tools and guides are available to help identify and solve indoor air quality problems, and organizations like the American Lung Association and the World Health Organization provide resources and campaigns to raise awareness and promote clean air.

Identify indoor air pollution: Tobacco smoke, carbon monoxide, allergens, bacteria, viruses, and chemicals

Tobacco smoke is a major contributor to indoor air pollution. Environmental tobacco smoke (ETS) has been linked to illness and premature death, and it contains particulate matter (PM) that can deposit deeply into the airways.

Carbon monoxide (CO) is a colorless, odorless, and toxic gas that can cause serious health issues, including headaches, dizziness, nausea, and even death at high levels. It is released by fuel-burning appliances and portable generators, and it can quickly build up to deadly levels in enclosed spaces.

Allergens are substances that trigger allergic reactions and asthma symptoms. Common indoor allergens include dust mites, pet dander, and cockroaches. To control indoor allergens, it is important to regularly clean surfaces, vacuum with a certified asthma and allergy-friendly vacuum, and reduce clutter.

Viruses and bacteria are airborne particles that can cause human diseases. While there is limited research on indoor virus concentrations, studies have found that indoor concentrations of virus-like particles (VLPs) and bacteria-like particles (BLPs) can vary depending on the location.

Chemicals can also contribute to indoor air pollution. Common sources include building materials, household cleaners, and combustion appliances. It is important to properly maintain and vent combustion appliances and to use safe and environmentally friendly cleaning products to reduce chemical pollutants indoors.

Understand health symptoms: Headaches, sinus discomfort, congestion, eye irritation, asthma, and respiratory illnesses

Poor air quality at work can lead to a range of health issues, including headaches, sinus discomfort, congestion, eye irritation, asthma, and respiratory illnesses. Here are some ways to understand and address these health symptoms:

Headaches

Air pollution has been linked to headaches and migraine. Exposure to pollutants such as particulate matter, nitrogen dioxide, sulfur dioxide, ozone, carbon monoxide, and volatile organic compounds can trigger neuroinflammation and pathway activation, leading to headaches. Reducing exposure to air pollution and improving ventilation can help mitigate these effects.

Sinus Discomfort and Congestion

Air pollution has been associated with chronic sinusitis, an inflammation of the nasal and sinus tissues. Research suggests that continuous exposure to polluted air can lead to symptoms similar to chronic sinusitis, including inflammation, elevated white blood cell counts, and thicker epithelial tissue. Minimizing exposure to air pollution and improving indoor air quality can help alleviate sinus discomfort and congestion.

Eye Irritation

The cornea is highly sensitive to environmental agents, making the eyes susceptible to air pollution. Pollutants such as particulate matter, carbon monoxide, nitrogen oxides, and ozone can cause eye irritation and inflammation, with conjunctivitis being a common issue. Proper ventilation and reducing exposure to indoor and outdoor air pollution can help reduce eye irritation.

Asthma and Respiratory Illnesses

Air pollution can increase the risk of developing asthma and worsen symptoms for those already affected. Small airborne particles and irritating gases can irritate the airways and lungs, aggravating respiratory conditions. People with asthma should limit their time outdoors during high air pollution levels and ensure proper ventilation indoors. Reducing exposure to allergens, irritants, and indoor air pollution can help manage asthma and prevent respiratory illnesses.

It is important to note that the effects of air pollution on health are cumulative and can vary depending on individual factors. Taking steps to improve air quality and ventilation in the workplace can help reduce the severity of these health symptoms.

Improve ventilation: Maintain efficient, well-maintained systems to circulate fresh air

Poor air quality in the workplace can be caused by a variety of factors, including tobacco smoke, carbon monoxide, allergens, bacteria, viruses, and chemicals that build up indoors. Outdoor air circulated into the workplace can also be a source of pollution, as it may contain diesel emissions, pollen, and dust.

To address this issue, it is important to maintain efficient and well-maintained ventilation systems that can circulate fresh air and reduce the level of air pollution. Here are some ways to improve ventilation and maintain efficient systems:

• Inspect and adjust ventilation systems regularly: It is recommended to have a professional inspect and adjust your ventilation system annually to ensure it is operating efficiently. This can help identify any issues and ensure optimal performance.
• Utilize mechanical ventilation systems: Energy-efficient buildings, both new and existing, often require mechanical ventilation systems to maintain good indoor air quality. These systems can include exhaust, supply, balanced, or energy recovery ventilation. Exhaust ventilation systems depressurize the building, allowing fresh air to infiltrate. Supply ventilation systems, on the other hand, pressurize the building, minimizing the entry of outdoor pollutants. Balanced ventilation systems introduce and exhaust equal amounts of fresh outside air and polluted inside air, and they are suitable for all climates.
• Implement adjustable vents and fans: In addition to central ventilation systems, consider installing adjustable, passive vents through windows or walls to introduce fresh air. These vents can be adjusted to control the amount of outdoor air entering the space. Fans can also be used to improve air circulation and move virus particles from inside to outside.
• Use air filtration systems: If opening windows or doors is not an option due to safety concerns, consider using air filtration systems. Portable high-efficiency particulate air (HEPA) cleaners can effectively trap virus particles and improve indoor air quality.
• Maintain recommended air exchange rates: The air exchange rate refers to how much and how quickly fresh, outdoor air replaces indoor air. For residential buildings, it is recommended to have at least 0.35 air changes of outdoor air for every indoor hour to maintain air quality. HVAC technicians can advise on the appropriate air exchange rate for your specific building.

By following these measures and maintaining efficient, well-maintained ventilation systems, you can significantly improve the air quality in your workplace and reduce the health risks associated with indoor air pollution.

Take protective measures: Wear masks and eye protection to avoid eye irritation and breathing issues

If you work in an office, a factory, a hospital, or a small business, you may be exposed to indoor air pollution that is potentially hazardous to your health. These hazards may include tobacco smoke, carbon monoxide, allergens, bacteria, viruses, and chemicals that build up indoors. To protect yourself from indoor air pollution, you can take protective measures such as wearing masks and eye protection.

When it comes to masks, there are several options available that can help protect you from air pollution. One option is to use a KN95, FFP2, or N95 pollution mask, which can filter out allergens, airborne viruses, and wildfire smoke. These masks are designed to filter up to 95% of airborne particles down to 0.3 microns. It is important to ensure that your mask has a good seal to prevent air from flowing freely in and out of the sides of the mask. Some masks, like the Respro® Masks, come with two valves for easier breathing and replaceable filters. Vogmask™ is another option that uses microfiber filtration fabric to provide an N99 rating, and half of the models come with a valve for improved comfort.

In addition to masks, you can also protect your eyes from air pollution by wearing protective sunglasses or goggles when outdoors. Air pollutants can increase eye irritation and the chances of developing dry eye syndrome, so it is important to shield your eyes. If you wear contact lenses, switch to spectacles to avoid any irritation. Additionally, you can wash your eyes frequently with cold water to avoid infection or use prescribed eye drops. Consuming foods rich in omega-3 fatty acids and antioxidants can also help keep your eyes healthy.

It is important to note that while masks and eye protection can help reduce your exposure to air pollution, they may not provide complete protection. Consistent exposure to air pollution can still increase the chances of inflammation and other respiratory issues. Therefore, it is crucial to address the source of indoor air pollution and take steps to improve air quality in your workplace.

Overall, taking protective measures such as wearing masks and eye protection can help reduce the negative impact of air pollution on your eyes and respiratory health. However, it is also important to advocate for healthy air quality in your workplace and take steps to address the specific pollutants present.

Address outdoor pollution: Reduce vehicle emissions, minimise backyard fires, and advocate for policy changes

To address outdoor air pollution, there are several actions you can take to reduce vehicle emissions, minimise backyard fires, and advocate for policy changes.

Reduce Vehicle Emissions

Vehicle exhaust is a major contributor to air pollution. To reduce vehicle emissions, consider alternative modes of transportation whenever possible. This includes carpooling, biking, taking public transportation, or even working remotely if your job allows it. If you need to drive, try to drive an electric vehicle or keep your traditional fuel car well-maintained, fixing any exhaust or oxygen sensor problems as soon as possible. When possible, avoid unnecessary idling, as modern vehicles do not require "warming up" in cold weather.

Minimise Backyard Fires

Backyard fires are another source of air pollution. If you must have a campfire, keep it small and brief, using only dry firewood as fuel. Avoid burning any waste, including yard waste, as this can be dangerous to your health and the environment, and is often illegal. To minimise the risk of fires spreading, keep your yard free of debris and consider fire-resistant landscaping. Choose outdoor furniture made from non-combustible materials, and incorporate gravel, pavers, or rocks into your backyard design to create a firebreak.

Advocate for Policy Changes

To address outdoor air pollution on a larger scale, advocate for policy changes that address climate change and air quality. This includes supporting initiatives that promote clean air, such as programs that help local businesses and city offices reduce their emissions and become more sustainable. Get involved with organisations like the Society of Behavioral Medicine, which works to develop and promote citizen advocacy for climate policy action. Stay informed about priority policies and increase public demand for their implementation.

Frequently asked questions