Many people blame changing weather or cold seasons for frequent coughing, sore throats, or hoarseness. However, the more common culprit is actually poor air quality due to increased pollution. In major cities, the Air Quality Index (AQI) has recently been consistently reaching very poor, even severe, levels. Soaring concentrations of PM2.5 fine particulate matter pose a serious risk to lung, heart, and overall health.
1. Why does air pollution cause coughing and other respiratory problems?
According to information posted on the Toi website, air pollution contains countless ultrafine particulate matter such as PM2.5 and PM10, along with toxic gases like nitrogen oxides, originating from vehicles, industry, construction, or the burning of straw. These particles are extremely small, easily penetrating deep into the lungs and even into the bloodstream, causing irritation and inflammation of the airways, leading to coughing.
Vulnerable groups such as children, the elderly, or those with chronic obstructive pulmonary disease (COPD) are even more susceptible to the effects. However, when air quality indexes are very poor or severe, even healthy individuals can experience persistent coughing, sore throat, shortness of breath, and eye irritation.
In areas with seasonal pollution, weather patterns, temperature inversions, and increased emissions create pollution "peaks," making even short-term outdoor exposure cause chest tightness, coughing, and wheezing.
2. What are some ways to protect our health from air pollution and fine dust?
Everyone needs to monitor air quality indices through weather apps or bulletins from authorities…
2.1. Monitor your AQI daily to proactively protect your health.
The first step is to recognize the level of risk; everyone should monitor air quality indices through weather apps or bulletins from authorities.
When air quality index is poor or severe: Minimize outdoor activities. Avoid strenuous exercise, lifting heavy objects, or outdoor workouts, as increased breathing rates lead to inhaling more pollutants. If you must go outside, do so during lower pollution levels, usually around midday.
2.2. Wear the correct type of mask to protect your airways.
Not all face masks are capable of filtering fine dust particles.
- Thin cloth masks are almost ineffective at blocking PM2.5 and PM10.
- The newer N95 or N99 masks are effective at filtering out ultrafine dust particles, reducing the amount of pollutants entering the respiratory tract.
- For optimal effectiveness, face masks should fit snugly against the face, avoiding gaps at the sides.
Having the right type of face mask is especially important when you can't avoid going outside.
2.3. Keep the air in your home cleaner to avoid coughing more.
During days with high pollution levels, most of the time will be spent indoors. Therefore, ensuring a clean living environment is crucial.
- Keep the doors and windows closed to limit the entry of fine dust.
- Use an air purifier with a HEPA filter if you live in an area with prolonged pollution; this helps reduce the concentration of fine dust in the room.
- Avoid indoor sources of pollution such as: cigarette smoke, incense smoke, mosquito repellent incense, etc.
These factors all increase respiratory irritation and worsen coughing.
2.4. Provide sufficient water and enhance nutrition for the body.
Staying hydrated is a natural but crucial measure. Water helps thin mucus in the airways, reducing discomfort when coughing. In addition, maintain a diet rich in anti-inflammatory and antioxidant foods such as citrus fruits, turmeric, ginger, garlic, and green vegetables.
Other simple remedies such as drinking warm water, herbal tea, or inhaling steam can soothe an irritated throat. Gargling with warm salt water can reduce inflammation and soothe a sore throat caused by coughing.
2.5. Develop good lung habits during pollution season.
A few easy-to-follow habits can help improve respiratory function and reduce pneumonia:
- Practice breathing exercises such as diaphragmatic breathing to increase lung capacity.
- Avoid smoking and avoid exposure to secondhand smoke.
- Maintain a healthy weight.
- Exercise indoors, in an environment with clean air, instead of outdoors.
These habits lay the foundation for healthier lungs to adapt to prolonged periods of pollution.
3. When should you see a doctor if you have a persistent cough?
If you experience frequent, persistent coughing, shortness of breath, chest pain, or prolonged wheezing, you should see a doctor. Those with underlying conditions such as asthma, COPD, heart disease, or diabetes need to be especially cautious. These patients should always carry their medication with them, especially during periods of poor air quality.
Air pollution is becoming a "silent enemy" affecting respiratory health every day. While it's impossible to completely control outdoor air quality, you can minimize its impact through practical measures: monitoring the AQI, using appropriate masks, purifying indoor air, drinking enough water, and taking proper care of your lungs. Proactively protecting your health is key to overcoming increasingly severe pollution levels.
Readers are invited to read more:
Source: https://suckhoedoisong.vn/ho-nhieu-do-chat-luong-khong-khi-kem-cach-nao-de-bao-ve-suc-khoe-truoc-o-nhiem-khong-khi-169251212185404415.htm
Comment (0)