How to Protect You From Air Pollution
In this article, I want to give you some value-tips about how to protect you from air pollution, since it is the pollution that most interacts with the people. The most toxic emissions of air pollutants are found in the cities, so it is ideal to avoid high traffic areas. Being surrounded by trees in forests or nature is a fun and healthy way to have a good time, however, avoid inhaling the scent of flowers for a long time, avoid plants that have strange odors, and areas with high levels of biological material such as pollen.
If you live in highly industrialized cities that have large pollutant sources like those discussed in previous articles, it is recommendable that you check the levels of outdoor air pollution every day on the internet or in the news, to know when the air is not healthy in your community. If you are outside and find a large cloud of dust or smoke in front of you, avoid going through there; if you don't have a choice, try to breathe as little as possible.
If you find that there are high levels of polluted air, avoid going outdoors while pollution levels normalize, refrain from taking morning city walks until the pollution settles; if you have no other option and you must go outdoors, keep the car windows closed and purify the air in your car. The N95 masks are supposed to filter 95% of PM2.5 particles, you must adjust them well, because the masks don't work in the wrong position, on the other hand, conventional masks as surgical do not work to fight air pollution due to the contaminants can enter through the small holes in the masks. In Image 1 we see a forest, full of plants and trees is an ideal environment to get away from the air pollution, it is better the further you are from polluting sources; forests are usually located far from polluting sources and the plants help clean the air.
Image 1: Nature tends to have lower levels of pollutants than the city.
On another hand, the polluting air that is produced inside the home is crucial for people's lives, there are some options available such as automatic cleaners or ventilation systems to filter the polluted air inside the home; it is important to clean the waste to avoid contaminants, ventilate your house if you are constructing or cooking, do not smoke at home, put plants such as Aloe Vera, Ivy and Spider Plant (they are cool and purify the air), reduce the use of chemical products with strong odors in your home, saving energy is always a good option; those are some activities you can do to reduce pollution inside your home. Avoid fires and smoke, both in outdoor and indoor environments (worse if there is no ventilation); helping to detoxify the air by reducing your pollutant emissions is an excellent alternative to reduce your exposure to them. In Image 2, there is a typical air purifier, these take the air in your house and filter it to eliminate toxins, it is important to close the windows so as not to contaminate your home with the air from outside.
Image 2: Indoors air-purifier useful to clean the air in the home.
With the increase in pollution levels, it is important to strengthen our body, as regards the immune or defense system; the best option to achieve this is to use our diet, it sounds good to eat to combat the negative effects of pollution. Therefore I want to dedicate a section to talk about some types of foods that you can include in your diet to help your body properly deal with this air problem. The body has defenses against chemicals, those are called antioxidants, they are present in the lining of our lungs, when the polluted air enters, these antioxidants trap harmful molecules; when the protective layer is over, pollutants begin to attack the immune system and body cells, producing toxins and causing inflammation.
Therefore it is ideal to supplement our diet with these antioxidants to capture some of the harmful chemicals present in the pollution and protect your body from the harmful effects caused by air pollutants. It is important to say that you should not take antioxidant supplements if you are a smoker. Vitamin C is one of the most powerful antioxidants for our body, it is a water-soluble vitamin and is present throughout our body, it can eliminate free radicals; it also contributes to the regeneration of vitamin E (another antioxidant), vitamin E includes 8 fat-soluble chemical compounds that function as antioxidants and as a defense against injury to human tissues.
Including adequate amounts of vitamin C and E in your daily diet is essential to maintain adequate antioxidant levels in the lungs and blood to combat air pollution; science indicates that people over the age of 19 need 75 mg for women and 90 mg for men of this vitamin C per day, and 15 mg of vitamin E for both. Some of the foods that will strengthen your response to air pollution are shown in Image 3.
Image 3: Avocado is one of the best foods for lung health.
Foods of choice include fish, coriander leaves, chaplain ka saag, sunflower, safflower, rice bran oil, chicken thighs, parsley, cabbage, fruits such as amla, almonds, nuts, orange, guava, lemons and citrus fruits in your daily diet add to the antioxidant content; spices and herbs like chili powder, paprika, cloves, oregano, basil, and parsley contain a good amount of antioxidants, it is not a matter of exaggerating but one about adapting our diet to obtain the necessary amounts. Betacarotene and carotenoids are very important antioxidants for the control of pollution and inflammation, Betacarotene can be converted into vitamin A in our body. It is contained in vegetables such as carrots, leaves such as amaranth, coriander, methi, lettuce, spinach, and radish leaves.
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