Are You At Risk?

People across all age groups and demographics can experience the negative effects of high pollution levels, but there are certain populations at a higher risk:

• Children
• Older adults
• Pregnant women (8)
• Anyone with pre-existing respiratory conditions like asthma, bronchitis, or chronic obstructive pulmonary disease (COPD)
• Anyone with a compromised immune system

Your environment matters, too. Those living in urban areas with high levels of car emissions, industrial zones, or areas prone to wildfires are in a higher risk category. People with lower incomes are more likely to live in areas with less access to clean air resources. (9)

No one is completely immune from pollution, even those in remote areas.

Particulate matter can be a problem indoors and outdoors, so it’s important to be aware of the dangers whether you live in the city or the country.

The Most Dangerous Pollutants

There are dozens of types of pollutants and sources of air pollution, each with its own health risks, but they can be roughly divided into a few key categories. (10)

1. TRAP

Traffic-related air pollution (TRAP) is the result of motor vehicle emissions. (11) This type of pollution contains ozone, carbon, nitrogen oxides, sulfur dioxide, volatile organic compounds, and fine particulate matter.

If you commute to work in a car or live in a densely populated urban area, there’s no way around this one.

2. Ozone

The ozone layer above is what protects us from the sun’s most harmful rays. If it’s closer to us as ground-level ozone, it becomes harmful. Ground-level ozone is the result of chemical reactions caused by pollutants from sources like car tailpipes, factories, refineries, and wastewater.

Ozone pollution is typically worse when it’s hot and sunny, so this one has definitely been exacerbated by climate change. If you’re vulnerable to air pollution and airborne contaminants, stay inside on high-ozone days.

3. Noxious gases

Noxious gases include carbon dioxide, carbon monoxide, nitrogen oxides (including nitrogen dioxide), and sulfur oxides, which are typically the result of industrial emissions and vehicles. They have a long shelf life, which makes them especially toxic. (12)

The toxicity of these gases doesn’t mean they’re harder to find indoors. Natural gas stoves can release carbon monoxide and formaldehyde into the air.

4. Particulate matter

Particulate matter includes sulfates, nitrates, carbon, and mineral dust produced by fossil fuels, cigarette smoke, and the burning of natural sources, like in the case of wildfires.

Interesting fact: When you see face masks with PM2.5 on the side, PM stands for particulate matter, and 2.5 stands for the size of the fine particles the mask is able to filter.

How To Protect Yourself

The bad news is that pollutants are everywhere, and you can’t avoid them entirely. The good news is that you can take steps to drastically reduce your exposure to air pollution, both indoors and outdoors, and support your body’s ability to fend off pollution-related illnesses.

1. Familiarize Yourself With The Air Quality In Your Area

The first step in protecting yourself from air pollution is knowing how to check the air quality index in your area. Luckily, this one is easy.

Just go to AirNow.gov, enter your zip code, and you’ll be able to see a report of the air quality data near you. Outdoor air pollution is a big enough risk factor for me that I would consider factoring it in if and when you move.

2. Avoid Exposure When Air Quality Is Poor

I recommend getting in the habit of checking for poor air quality regularly. This can help you make smarter decisions about exposure.

I’m all about connecting with nature, but only when it’s done safely. If the air quality outside is low one day due to wildfires, do an indoor workout instead of a jog outside or postpone that picnic plan for another weekend.

3. Avoid Areas With Idling Vehicles

As a general rule, avoid walking and exercising near highways, bus routes, or other high-traffic areas. Avoid standing or walking near idling cars or buses. If you’re sitting in traffic, keep the windows closed.

This is especially important for children. Playgrounds near roadways aren’t the best places for kids to play.

4. Use Green Cleaning Products

The average American home contains dozens of synthetic chemicals that contribute to indoor air pollution. This includes cleaners, aerosols, paints, air fresheners, and even candles. Even short-term exposure can cause shortness of breath and worsen asthma and allergy symptoms.

Ingredients to look for on product labels are ethylene-based glycol ethers and terpenes. (13) Both have been linked to increased rates of asthma, non-allergy stuffiness, and skin irritation.

Quick note here: Skin concerns like eczema and psoriasis can have a negative effect on your immune system, too, so it’s important to be aware of new symptoms you see and feel.

To choose healthier household products, follow these tips:

• Avoid products with words like “Poison” or “Danger” on them. The potential danger of that product can’t get much clearer.
• Look for the Safer Choice label. This signal from the United States Environmental Protection Agency (EPA) is available on nearly 2,000 different products.
• Know your triggers. Some products contain potential allergens that aren’t necessarily toxic but may cause respiratory symptoms. Fragrances are a common issue here.

You can always make your own green cleaners, too. A 50/50 ratio of water to white vinegar is good enough for most household tasks.

5. Buy An Air Filter

To filter indoor air, invest in a high-efficiency particulate air (HEPA) filter. HEPA filters are the gold standard for reducing indoor air issues. Studies show the filters are efficient at trapping even the smallest particles, especially as a mitigation measure in times of smog or smoke. (14)

If you're not sure which type of filter to buy, start with these tips:

• Measure your space. You want to know the square footage of the rooms that need filtering before starting your search. Target rooms with the most foot traffic.
• Choose a filter with a Clean Air Delivery Rate (CADR) that is about two-thirds of that square footage. You should see this on the filter’s label.
• While you’re reading labels, look for filters that are Energy Star certified. They’ll be more efficient.

Once you have your machine, clean and replace the filters inside regularly. Set a calendar note for what the manufacturer recommends. (It could be anywhere from 3-12 months.)

6. Ensure Your Kitchen Is Well-Ventilated

Cooking can release gases and particles in the air that can be bad for your health. To avoid this, make sure that your kitchen is well-ventilated.

Open the windows and doors when you’re cooking, place an air filter in that area, and avoid using oils at temperatures above their smoking point. Keep children out of the kitchen when you know there may be smoke involved.

7. Lead A Healthy Lifestyle

The healthier you are, the less likely you are to experience the worst symptoms from exposure to air pollution. Studies show diets rich in omega-3s from fatty fish can counter some of those negative health effects. (15)

Strengthen your lung health with physical exercise and deep breathing exercises. Be aware of any additional toxins in your life. If you smoke, now is the time to quit!

LISTEN: Clean Living Pro-Tips (Non-Toxic Swaps You Use Everyday, Dry Shampoo Dangers & More) | Lauren Scruggs-Kennedy

Considerations For Your Kids

Children are in the high-risk category for issues that can arise from long-term air pollution exposure. It can slow developmental outcomes, cause neurological deficits, and put them at risk for asthma and respiratory infections. (16)

This is because their bodies are still developing, making them more susceptible to inhaled particulates. (17) Children often spend more time playing outside, too. This increases their exposure to outdoor pollutants.

You can keep the kids you know and love safer from air pollution. To help mitigate the risks of air pollution for children, follow these tips:

• Limit outdoor play during high pollution times, e.g. wildfire season and smoggy days.
• Seek out playgrounds that aren’t near busy roads or idling cars when possible.
• Use cleaner cooking fuels at home, especially when children are present.
• Keep children away from smoke.
• Promote a healthy diet and lifestyle for children. The healthier a child is, the less likely they are to develop serious side effects from air pollution exposure.

Teaching children about the effects of air pollution can go a long way to protecting them in the long-term. Kids are innately curious and likely have questions about pollution-adjacent topics that you can explore together.

Awareness of the risks explained in an age-appropriate way can set them up to become better advocates for themselves, too. Your healthcare provider can be a great resource for you around additional tools to protect you and your kids from harmful pollutants.

If you’re looking for a provider who takes a holistic approach to health, schedule a constultion with me. As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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