Pollution: How It Affects Your Health and What You Can Do

Air and household pollution aren’t just environmental issues — they hit your health directly. Fine particles, vehicle exhaust, smoke from wildfires, and indoor chemicals can make breathing harder, worsen asthma, and raise the risk of heart and lung problems. The World Health Organization links tiny particles (PM2.5) to millions of premature deaths worldwide, so this isn’t just background noise.

If you feel worse on smoggy days, that’s real. For people with asthma, COPD, heart disease, pregnant women, and young kids, pollution can trigger attacks, raise hospital visits, and affect development. Even healthy people notice reduced exercise capacity and more cough or throat irritation after high-pollution days.

Main pollutants to watch

Know the usual suspects so you can act: PM2.5 and PM10 are tiny particles from combustion (cars, wood stoves, fires). Ozone builds up on hot sunny days and stings lungs during exercise. Nitrogen dioxide (NO2) comes from traffic and industrial sources and worsens asthma. Volatile organic compounds (VOCs) are inside products like paints, cleaners, and some air fresheners — they can cause headaches and irritate airways. Don’t forget carbon monoxide in poorly ventilated garages or from faulty heaters; it’s dangerous and sometimes deadly.

Not all pollution is outdoors. Indoor sources often matter more because we spend hours inside. Cooking without a vent, scented candles, and poor ventilation raise indoor particle and gas levels fast. Lead and mold are other indoor hazards with longer-term effects.

Simple steps to cut your exposure

Check the Air Quality Index (AQI) before planning outdoor exercise. On high-AQI days, pick indoor workouts or go early when pollution is lower. Close windows on smoky or high-ozone days. Use a high-efficiency (HEPA) air filter in bedrooms and replace filters regularly — even a small unit can cut particles significantly.

When cooking, turn on the range hood or open a window. Swap strong-cleaner products and aerosol sprays for milder options with low-VOC labels. If you live near heavy traffic, keep bedroom windows closed and place plants away from direct outdoor vents — plants help some gases but don’t solve heavy pollution.

If wildfire smoke or extreme smog is in your area, wear a fitted N95 mask when you must go outside. People who use inhalers or heart meds should keep them accessible and talk to their doctor about adjusting treatment during bad air spells. Seek urgent care if someone has severe shortness of breath, chest pain, fainting, or confusion.

Small daily changes cut exposure and often improve how you feel. Track local alerts, make your home airtight where you can, and use filters. A few practical moves — checking AQI, running a HEPA filter, venting your kitchen — add up to fewer flare-ups, better sleep, and a healthier household.