Protecting Your Health From Air Pollution's Physical Symptoms

Air pollution is a major threat to global health, causing more than 6.5 million deaths each year. It is caused by the release of pollutants into the air, which are detrimental to human health. These pollutants can enter our bloodstream and contribute to coughing, itchy eyes, and cause or worsen many breathing and lung diseases, leading to hospitalizations, cancer, or even premature death. The main outdoor sources of air pollution include residential energy for cooking and heating, vehicles, power generation, agriculture/waste incineration, and industry. While effective policies to reduce emissions are crucial, individuals can take steps to reduce their exposure and health risks on high air pollution days by staying indoors, using air filters, and limiting physical exertion, especially near pollution sources. Additionally, awareness of air quality alerts is essential for making informed decisions about outdoor activities. This is particularly important for susceptible individuals with chronic cardiovascular or pulmonary diseases, children, and the elderly.

What to do for physical symptoms from air pollution

Stay indoors and reduce outdoor air infiltration

Staying indoors is an effective way to reduce exposure to outdoor air pollution. However, it is important to also reduce outdoor air infiltration to limit the presence of indoor air pollutants.

Outdoor air enters homes through natural ventilation, such as open windows and doors, and mechanical means, such as outdoor air intakes associated with heating, ventilation, and air conditioning (HVAC) systems. Infiltration, a process where outdoor air flows into a house through openings, joints, and cracks in walls, floors, and ceilings, is another way outdoor air enters homes. Closing windows and doors can significantly reduce the infiltration of ambient air pollutants, lowering the risk of adverse health effects.

To maintain good indoor air quality while limiting outdoor air infiltration, it is important to address indoor sources of pollution. This can be achieved by eliminating or reducing emissions from specific sources. For example, gas stoves can be adjusted to decrease emissions, while asbestos-containing materials can be sealed or enclosed. Additionally, consider using portable or central air cleaning systems, such as in-duct air filters or electrostatic air cleaners, to reduce indoor air pollutant concentrations.

It is worth noting that decreasing ventilation by closing windows and doors may increase exposure to indoor-generated pollutants, including volatile organic compounds, nitrogen oxides, carbon monoxide, and particulate matter from cooking, wood burning, and smoking. Therefore, it is essential to balance the need for reducing outdoor air infiltration with maintaining adequate ventilation to promote healthy indoor air quality. Adequate ventilation helps remove or dilute indoor airborne pollutants, reducing the level of contaminants. Advanced designs for new homes are starting to incorporate mechanical features that bring in outdoor air through HVAC systems, which can aid in this balance.

Clean indoor air with air filters

Air pollution is a mix of hazardous substances from both human-made and natural sources. These pollutants can enter our bloodstream when we breathe and contribute to coughing, itchy eyes, and cause or worsen breathing and lung diseases, cancers, and even premature death. To combat this, air filters can be used to reduce indoor air pollution.

Portable air cleaners, also known as air purifiers or air sanitizers, are designed to filter the air in a single room or area. Central furnace or HVAC (heating, ventilation, and air-conditioning) filters are designed to filter air throughout a home. When selecting a portable air cleaner, furnace filter, or HVAC filter, it is important to remember that no air cleaner or filter will eliminate all of the air pollutants in your home.

The most effective ways to improve your indoor air are to reduce or remove the sources of pollutants and to ventilate with clean outdoor air. Filtration can be an effective supplement to source control and ventilation. Upgrading the air filter in your furnace or central HVAC system can help improve indoor air quality. Furnace and HVAC filters for homes are usually designed to filter particles. If you decide to upgrade or use a higher-efficiency filter, choose a filter with at least a Minimum Efficiency Reporting Value (MERV) 13 rating, or as high a rating as your system fan and filter slot can accommodate. Other devices that do not have filters may also remove particles and gases, and they are usually fitted inside the HVAC ductwork.

Portable air cleaners and HVAC filters can reduce indoor air pollution, but they cannot remove all pollutants from the air. To get rid of particulate matter that has settled on floors or other surfaces, you need a vacuum cleaner or a dust mop. To reduce viruses and bacteria on surfaces, it is usually sufficient to clean them with soap, detergent, or an all-purpose cleaner. Air purifiers with HEPA filters are excellent at filtering wildfire smoke from your home’s air. When considering a new purifier, refer to manufacturer-supplied specs on airflow (usually given as a clean air delivery rate, or CADR).

Limit physical exertion, especially outdoors

Air pollution is a major threat to global health, causing nearly seven million deaths worldwide each year. It is caused by the release of pollutants into the atmosphere, including dust, fumes, gas, mist, odour, smoke, and vapour. These pollutants can enter our bloodstream and contribute to coughing, itchy eyes, and cause or worsen many breathing and lung diseases.

Limiting physical exertion, especially outdoors, is one way to reduce exposure to air pollution and its associated health risks. This is especially important for individuals with chronic cardiovascular or pulmonary diseases, children, and the elderly, who are more vulnerable to the harmful effects of air pollution.

When air quality is poor, it is advisable to reduce outdoor physical activities and stay indoors as much as possible. This is because physical exertion increases the inhalation of polluted air, which can lead to a higher risk of adverse health effects. For example, children who play several outdoor sports in areas with high ozone levels are more likely to develop asthma. Similarly, those who work or exercise outdoors are more susceptible to the harmful effects of smog, which can irritate the eyes and throat and damage the lungs.

It is worth noting that the trade-offs between reducing exposure to air pollutants and maintaining physical activity levels should be carefully considered. Physical inactivity is a significant risk factor for mortality and morbidity from cardiopulmonary and other diseases. Therefore, individuals should aim to find a balance between reducing their exposure to air pollution and maintaining a healthy level of physical activity. This may involve adjusting the location or timing of physical activities to mitigate health risks while still reaping the benefits of exercise.

Wear respirators

Air pollution is a mix of hazardous substances from both human-made and natural sources. It is a major threat to global health, causing more than 6.5 million deaths each year worldwide. The main pathway of exposure from air pollution is through the respiratory tract. Breathing in these pollutants can cause systemic inflammation and carcinogenicity, impacting almost every organ in the body, including the lungs, heart, and brain.

One way to protect yourself from air pollution is to wear respirators or masks. Respirators can help block particulate inhalation in various conditions, ranging from wildfire smoke to dusty home projects. They are especially useful for people who frequently travel to places with poor air quality or pollution, as well as those dealing with mould infestations in their homes.

When choosing a respirator, it is important to consider the type of contaminant, filter or adsorbent material, respirator type, and conditions of use. Relatively inexpensive respirators with filter material for particulate matter are widely available. However, no single adsorbent or available combination of adsorbents can efficiently remove all gas-phase air pollutants. Gaseous pollutants can be removed based on their physicochemical properties, such as reactivity, molecular weight, and volatility. For example, the removal mechanism for different gaseous pollutants can vary, such as through chemical reaction or adsorption, and a particular adsorbent may only be suitable for removing specific groups of pollutants with similar physicochemical properties.

It is also important to ensure that the respirator seals securely to your face. Facial hair, for example, can prevent a mask from sealing properly, allowing particles to enter. People with impaired lung function, such as asthma or emphysema, should consult their doctor before using a respirator as they can make breathing slightly more difficult.

Some individuals may also find wearing respirators uncomfortable or intolerable for extended periods due to increased thermal discomfort, higher respiratory effort, or psychological factors such as anxiety similar to claustrophobia. However, substantial evidence suggests that respirators are highly effective against air pollution, especially in environments with a high risk of exposure to harmful airborne infections, including shared office spaces, classrooms, and public places.

Avoid vehicle exhaust

Vehicle exhaust emissions are a major contributor to air pollution, particularly in towns and cities. Local air pollution emissions from vehicles account for 40% of total US emissions and are linked to over 37,000 deaths in the US and 250,000 deaths globally each year.

Pollutants from vehicle exhaust include carbon dioxide (CO2), carbon monoxide (CO), nitrogen oxide (NOx), benzene (C6H6), sulphur dioxide (SO2), and particulate matter (PM). These pollutants are linked to a range of health problems, including allergies, skin irritation, heart disease, respiratory problems such as asthma, and lung cancer.

To avoid vehicle exhaust and reduce your exposure to these harmful pollutants, consider the following strategies:

• Reduce your driving distance: Opt for walking, cycling, or using electric transportation for short distances. Choose cars, buses, or other fuel-efficient vehicles for longer distances.
• Choose fuel-efficient vehicles: These vehicles significantly reduce air pollution and can also save you money. Electric vehicles, in particular, offer a sustainable and environmentally friendly alternative, with lower operating costs and reduced noise pollution.
• Follow speed limits: Even obeying posted speed limits can help reduce air pollution.
• Maintain your vehicle: Ensure your vehicle is well-maintained and up-to-date with emissions tests. Older vehicles tend to produce more emissions as their pollution-control equipment degrades over time.
• Utilize clean air zones: If you live in or near a city with a clean air zone, take advantage of it. These zones discourage the most polluting vehicles from entering, improving the air quality for all residents.
• Protect yourself while driving: When you're in traffic, close your windows and set your ventilation system to recirculate the air to minimize your exposure to vehicle exhaust.

Frequently asked questions