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According to the World Health Organization, smog is one of the top 10 preventable causes of death. How to protect yourself from the effects of breathing polluted air? We know that changes are needed at the system level, but before they happen, we can try to reduce the impact of smog on our health. We suggest how to do it.
- Before you leave the house, check the state of air pollution. The worse the air, the less time you should spend outside. If you need to go out, get an anti-smog mask
- Green plants have a good influence on the quality of the air we breathe at home. It is worth decorating the apartment with them
- You can find more up-to-date information on the TvoiLokony home page
Check the state of air pollution
Check the cleanliness of the air in your area every day. Thanks to this, you will be aware of the conditions outside and you will be able to plan your day so that you spend as little time as possible in the “fresh” air.
When pollution levels are high, avoid exercising outdoors. Running or cycling is good for your health, but only if the outside air is not full of pollutants. For this reason, also avoid activity near high traffic areas. Even if air quality is generally good, pollution is increasing near busy roads.
- You can check the level of air pollution on the website Chief Inspectorate of Environmental Protection
Buy an anti-smog mask
Currently, in Poland it is obligatory to wear protective masks outside. In the autumn and winter period, you can replace the mask with an anti-smog mask.
Anti-smog masks have almost 100 percent. effectiveness in keeping pollutants from outside. However, it is worth remembering that masks with an exhalation valve do not have a filter, which may increase the risk to the environment if the person using the mask is a virus carrier.
Which anti-smog mask to choose? FFP1 filtering half masks stop at least 80 percent. airborne particles (up to 0,6 μm) and protect against non-toxic dust. FFP2 masks have an efficiency of 94%. and protects against solid and liquid dust, smoke and aerosol particles. The most effective are masks marked with the FFP3 code, which filter 99 percent. molecules.
Anti-smog masks are recommended for residents of regions particularly exposed to pollution and for people who spend a lot of time outdoors.
- See also: Mycosis as a possible consequence of wearing masks? The doctor explains what the truth is [WE EXPLAIN]
Take care of your diet
Respiratory Research published an article reviewing research into the effects of diet, including vitamin supplementation, in reducing the impact of pollutants on asthma and other chronic respiratory diseases. The article says that scientists have found evidence that carotenoids, vitamin D and E help protect against damage from pollutants that can trigger asthma, COPD and lung cancer. Vitamin C, curcumin, choline and omega-3 fatty acids also have a similar effect.
«The Mediterranean diet seems to be beneficial for patients with respiratory diseases. […] There is no direct evidence of protection against air pollution, however, ”the scientists write.
A proper diet, rich in the above-mentioned substances, can reduce the risk of the effects associated with breathing polluted air.
- See: How does air pollution affect health and life expectancy?
Surround yourself with plants
It is true that plants have a positive effect on air quality. – According to scientists, there should be at least one plant per ten square meters of the apartment – said in an interview with Medonet prof. dr hab. n. med. Barbara Nieradko-Iwanicka from the Medical University of Lublin.
What flowers are worth having in the apartment? The list is very long, and it includes several species: anthurium, aglaonema, ivy, multiflorous chrysanthemum, dieffenbachia, low date palm, inverted dracaena, epipremnum, fig, gerbera, croton, liripe, nephrolepis, perennial, sansevieria, phoenix, phoenix rapis haughty and Guinean sensewiria.
- Read the full interview with prof. Nieadko-Iwanicka: How does air pollution affect life expectancy?
Take care of clean air in the house
Make sure your home is well ventilated. Up to 50 percent of the apartments remain in our apartments. smog from the outside, which we inhale even while sleeping. As soon as the weather permits, ventilate the apartment. If air pollution is high in your area, consider buying an air purifier.
- Pulmonologist: air pollutants damage virtually all tissues and organs
Take care of your surroundings
Try to contribute as little as possible to the formation of pollution. Reduce your car driving, use public transport more often or switch to a bicycle (unless the air pollution is very high), use energy-saving solutions at home. Get involved in initiatives to protect the environment in your immediate vicinity.
- A nine-year-old girl died of smog. She was the first victim of air pollution in the world
Improving air quality depends largely on system solutions. However, we can not only protect ourselves against the effects of smog, but also contribute to reducing it.
The editorial board recommends:
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- «Smog has many offenses under his belt». Do you know how it affects the brain?
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