"Winter is a peak season for respiratory diseases," said Bian Yongjun, Director of the Respiratory Department at Guang'anmen Hospital of Traditional Chinese Medicine. While the high incidence of influenza is a major factor, the extent of air pollution's impact on respiratory illnesses is difficult to assess, though it undoubtedly plays a role."PM2.5, widely recognized as linked to industrial pollution and vehicle emissions, has a more pronounced effect on patients with chronic bronchitis. For generally healthy individuals, however, it takes cumulative exposure over time for PM2.5 and other fine particulate matter to cause chronic coughing."
So how can we protect ourselves from PM2.5 in daily life?
First strategy: Become a homebody
Reducing outdoor exposure is the most effective way to protect yourself.According to a 2012 epidemiological study on PM2.5 conducted in Xi'an by Huang Wei and colleagues from Peking University's Center for Environment and Health (a researcher at the university's Interdisciplinary Research Center), published in the top-tier epidemiology journal American Journal of Epidemiology, after controlling for factors like age, gender, time effects, and meteorological conditions,the excess mortality risk for all causes of death among residents increases by 2.29%, with a lag time of 1-2 days. The excess mortality risk for cardiovascular and cerebrovascular diseases is even higher, reaching 3.08%.
If going out is unavoidable, avoid cycling, rush hour traffic, and roads with heavy vehicle traffic to minimize inhalation of chemical pollutants.It's also advisable to minimize private car use and opt for public transportation to contribute to reducing PM2.5 levels.
Tip 2: Maintain Personal Hygiene
Upon returning indoors after being outside, promptly wash your face, rinse your mouth, and clear your nasal passages to remove any residual pollutants and prevent PM2.5 harm.Use lukewarm water when washing your face to effectively remove particles. For nasal cleansing, use a clean cotton swab moistened with water for repeated rinsing, or gently inhale water through your nose and quickly blow it out—avoid coughing. Beyond facial cleansing, wash any exposed parts of your body.
Tip 3: Keep Doors and Windows Closed
Experts advise avoiding opening windows during hazy weather. If ventilation is necessary, avoid peak haze periods in the morning and evening. Open windows slightly for ventilation, limiting each session to 30 minutes to an hour. Residents using air conditioning for heating should ensure adequate oxygen flow by periodically ventilating their homes.Consider growing green plants on balconies, patios, or indoors. Plants like pothos, Chinese evergreen, and snake plant—with their large leaves—have relatively strong adsorption capabilities. Air purifiers can also be effective; 80% of models on the market primarily target fine particulate matter, showing good adsorption for PM2.5. However, remember to replace the filter cartridge frequently.
Tip 4: Reduce Smoking
Tip 5: Manage Your Mood and Eat Lightly
Due to reduced sunlight, dim lighting, and low atmospheric pressure during foggy days, some people may experience lethargy and low mood.It is recommended to maintain a scientifically sound daily routine, avoid excessive fatigue, drink plenty of water, and focus on a light diet. Reduce intake of spicy or irritating foods, and increase consumption of items like tofu and milk.
When cooking, prioritize steaming or boiling over high-heat stir-frying with oil to minimize cooking fumes.During smoggy seasons, limit spicy foods and increase intake of fresh vegetables and fruits. These provide essential vitamins and minerals while moisturizing the lungs, relieving dryness, clearing phlegm, stopping coughs, and strengthening the spleen and kidneys. Examples include grapes, kiwis, oranges, and tomatoes. This boosts the body's resistance to pollution. Pears are also excellent for lung moisturization.Additionally, incorporate foods like tofu and milk into your diet. For dry throats and coughs, prepare homemade throat-soothing tea: steep 3g each of dendrobium, lily bulb, and ophiopogon, along with 2 dates and 2 pieces of rock sugar in 150ml boiling water. One batch can be steeped 2-3 times.
Tip 6: Cultivate More Green Plants
Grow greenery on balconies, patios, and indoors. Singapore's indoor green walls extend from balconies and windowsills to underground storage areas, with plants covering floors 1 through 9. Yet in Beijing, many high-end office buildings lack greenery. If each person cultivated one square meter, Beijing could gain 20 million square meters of new green space.During interviews, reporters observed abundant plants both outside Wang Xianmin's office door and indoors. Based on his experience, green-crowned foliage plants like pothos, evergreen, and snake plant absorb pollutants more effectively due to their larger leaves.
Tip 7: "Quitting Cars" Is as Crucial as Quitting Smoking
"Quitting cars" is as vital as quitting smoking.Residents in Hangzhou found that smoking can increase indoor PM2.5 levels by 10 times, while traffic jams in central Beijing can raise PM2.5 by 4-6 times. The health benefits of quitting smoking are obvious, and driving less while using public transportation more can also contribute to reducing PM2.5.