How to protect from Air Pollution

While the smoke has been creating some of the worst air pollution in years, the high amounts of smoke have been associated with increased risks of respiratory and cardiovascular diseases, oxidative stress, systemic inflammation, chronic illnesses and all-cause mortality.

Fire smoke consists of small particles and gasses including toxic chemicals such as polycyclic aromatic hydrocarbons, solvents, and polychlorinated biphenyls; and toxic metals like lead, cadmium, arsenic, mercury and selenium. The chemical composition of toxicants released from fire smoke varies depending on the kind of fire being burned. What is burning, the type of wood, grass, plants, automobiles, buildings, etc., and the temperature of the fire are factors that determine what toxicants are

Ultra-fine particles are so tiny that they can go inside human cells and cause severe damage to DNA. Fine particles can penetrate deep into lungs. Coarse particles stick to the walls of lung airways and make breathing more difficult. The EPA is trying to limit air pollution by setting limits on particulate matter.

Particles larger than 2.5 microns (the size of dust particles) can be dangerous to your health.

Most of the particulate matter in the air is made up of PM2.5, which can be especially harmful to people’s health. However, PM10, which is finer than PM2.5, can go into the circulation.

You can make yourself feel better by doing these things:

Step number one is to minimize exposure. 

Stay inside as much as possible if the air quality is poor outdoors. This is a website that will help you determine the air quality in your area, and if you need to go outside, wear an N-95 mask that fits tightly around your face.

To preserve clean air indoors, keep the windows and doors closed and use a good quality HEPA air filter. Avoid using candles, incense, or air fresheners. Keep the air filter on continuously.

The following are some of the nutrients that may help protect against smoke damage and reduce the health risks from breathing fire smoke:

Broccoli Sprouts and Sulforaphane 

Sprouts are the buds of a plant that grows from a head of broccoli. This family also includes cabbage, Brussels sprouts, cauliflower, arugula, and other vegetables.

One of the components found in cruciferous vegetables, especially broccoli sprouts, is sulforaphane. Sulforaphane has been shown to increase the body’s ability to detoxify and protect itself from pollutants such as fire smoke.

A study done in a region of China known for high levels of airborne pollutants found that participants who consumed a broccoli sprout beverage had higher levels of urine-based molecules than did those who drank a placebo.

Chewing broccoli sprouts helps make the sulforaphane more absorbable by the body. A typical dosage for an adult is 30-50mg sulforaphane daily.

N-acetylcysteine

N-acetyl cysteine or NAC can help protect your body from damage, such as brain damage and organ damage, that is caused by air pollution and cigarette smoke. NAC is an antioxidant and is used to restore levels of glutathione, the master antioxidant, after exposure to air pollution and cigarette smoke.

A study in 2020 showed that NAC can help mitigate the harmful effects of air pollution.

Gastric bleeding ulcers can cause vomiting and bloody diarrhea and are a contraindication for NAC. Typically, the recommended NAC dose for adults is 1800 mg orally in divided doses daily with or without food.

Omega-3 and Fish Oil 

Researchers found that people who ate fish oil supplements every day for three months reduced the decline in heart rate variability due to air pollution exposure. This indicates that the supplements were effective in preventing the effects of air pollution on the body.

Scientists have found that increasing blood levels of omega-3 fatty acids may prevent and treat problems caused by fine particulate matter. This can help reduce the health burden of air pollution.

If eating fish for the omega-3s make sure it is caught in a way that minimizes its impact on the environment.

Chlorella 

Algae is a type of plant that contains large amounts of vitamins, minerals and amino acids. These nutrients are found in high concentrations in the green alga called chlorella. This type of algae is especially effective in detoxification, in removing environmental pollutants, heavy metals and other toxins from the body. Two of the species of chlorella that are particularly useful for detox purposes are Chlorella pyrenoidosa and Chlorella vulgaris. Chlorella pyrenoidosa is better at absorbing toxins and metals but may be harder to digest for some people.

When taking a binder like chlorella, adults should take it at least 30 minutes before or 1 hour after eating food, taking supplements, and taking medications. Drinking enough water can help prevent constipation.

Because chlorella is so good at mopping up metals make sure to source from companies that test their products for heavy metals.