{"id":31691,"date":"2023-06-09T09:58:37","date_gmt":"2023-06-09T13:58:37","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=31691"},"modified":"2023-06-13T09:48:38","modified_gmt":"2023-06-13T13:48:38","slug":"support-your-lungs-amidst-air-pollution","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/support-your-lungs-amidst-air-pollution\/","title":{"rendered":"How To Support Your Lungs When Air Quality Is Compromised"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Extreme wildfires have devastated large swaths of land and dominated news headlines throughout recent years. Among the places scorched by major blazes: <\/span><a href=\"https:\/\/www.allhandsandhearts.org\/programs\/usa-wildfire-relief\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">California<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/d41586-022-02782-w\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">southeastern Australia<\/span><\/a><span style=\"font-weight: 400;\">, the <\/span><a href=\"https:\/\/www.smithsonianmag.com\/smart-news\/wildfires-reached-a-five-year-high-in-the-brazilian-amazon-180980719\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Brazilian Amazon<\/span><\/a><span style=\"font-weight: 400;\">\u2014and, just recently, much of <\/span><a href=\"https:\/\/www.washingtonpost.com\/climate-environment\/2023\/06\/07\/canada-wildfires-weather-air-quality\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Canada<\/span><\/a><span style=\"font-weight: 400;\">. The outbreak of fires across Canada had a striking impact, with some of the fallout including blankets of smoke that descended upon the United States, particularly in the northeast. At one point, <\/span><a href=\"https:\/\/www.nytimes.com\/interactive\/2023\/06\/08\/upshot\/new-york-city-smoke.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">pollution levels in New York City<\/span><\/a><span style=\"font-weight: 400;\"> were <\/span><i><span style=\"font-weight: 400;\">11 times<\/span><\/i><span style=\"font-weight: 400;\"> higher than the threshold deemed safe by the EPA<\/span><i><span style=\"font-weight: 400;\">.<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even short-term exposure to such extremely poor air quality can lead to myriad health consequences, including irritation to the eyes, nose, throat, and lungs that may cause coughing, wheezing, shortness of breath, burning eyes, sinus pressure, and headaches, explains board-certified internal medicine physician <\/span><a href=\"https:\/\/www.instagram.com\/drlisabenya\/?hl=en\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lisa Benya<\/span><\/a><span style=\"font-weight: 400;\">, D.O. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6766865\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Skin irritation and rashes<\/span><\/a><span style=\"font-weight: 400;\"> can also develop and remain long after the smoke clears. \u201cOver time, this can cause the chest to become tight and heart rate to elevate, as well as damage done to the lungs and cardiovascular system that cause conditions of reduced lung function such as emphysema and chronic bronchitis,\u201d she says. \u201cThis poor air quality can also increase the risk of strokes, heart attacks, heart failure, and certain arrhythmias in the heart.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re one of the millions living in an area with high air pollution, don\u2019t wait to support your lungs. Here are some expert-approved suggestions for how to take care of your respiratory system when air quality is compromised.\u00a0<\/span><\/p>\n<h2><strong>1. Stay indoors as much as possible<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The most important health step when it comes to air pollution exposure is simply to decrease your exposure to polluted air, notes board-certified internal medicine physician <\/span><a href=\"https:\/\/www.austinperlmutter.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Austin Perlmutter<\/span><\/a><span style=\"font-weight: 400;\">, M.D., managing director at <\/span><a href=\"https:\/\/bigboldhealth.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Big Bold Health<\/span><\/a><span style=\"font-weight: 400;\">. He recommends keeping any outdoor exposure to a minimum when the <\/span><a href=\"https:\/\/www.airnow.gov\/aqi\/aqi-basics\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">AQI (air quality index)<\/span><\/a><span style=\"font-weight: 400;\"> is higher than 50.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-antioxidant-supplements\/\" target=\"_blank\" rel=\"noopener\">5 Antioxidant Supplements To Prioritize For Head-To-Toe Health<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re an outdoor exerciser, this means taking your workouts indoors temporarily. \u201cDuring exercise, you inhale air and then exhale toxins,\u201d explains naturopathic medical doctor <\/span><a href=\"https:\/\/www.chelseaazarcon.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chelsea Azarcon<\/span><\/a><span style=\"font-weight: 400;\">, N.M.D., author of <\/span><a href=\"https:\/\/www.barnesandnoble.com\/w\/losing-you-finding-me-dr-chelsea-azarcon\/1142877477\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Losing You, Finding Me<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">When the air is full of polluted particulate matter, your body has trouble exhaling these toxins quickly enough, which means they can then accumulate in your lungs and lead to irritation, at the very least, she explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more: Despite the heart-saving benefits of exercise, a 2021 study published in the <\/span><a href=\"https:\/\/academic.oup.com\/eurheartj\/article\/42\/25\/2487\/6189959?login=false\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">European Heart Journal<\/span><\/i><\/a> <span style=\"font-weight: 400;\">found that exercising in highly polluted air actually increased a person\u2019s risk for cardiovascular disease.<\/span><\/p>\n<h2><strong>2. Use an air purifier or adjust your air conditioner<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Air purifiers can help increase the air quality in your home or workplace and are beneficial when air pollution is significant, says board-certified internist <\/span><a href=\"https:\/\/secure.endfatigue.com\/about-us\/jacob-teitelbaum-md\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jacob Teitelbaum<\/span><\/a><span style=\"font-weight: 400;\">, M.D. Air purifiers that contain HEPA (high-efficiency particulate air) filters are ideal, as they\u2019re able to remove 99.97 percent of particles larger than 0.3 microns and can effectively remove smoke that could pose a health risk, he adds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t have an air purifier? Air conditioners can also be useful\u2014even if you simply leave them on fan mode. \u201cAir conditioners have filters that can remove many of these particles,\u201d explains Teitelbaum. \u201cIf the unit has a setting for recirculating the air (as opposed to drawing in air from the outside), set it for \u2018recirculate\u2019 so that it doesn\u2019t bring polluted air from outside into your home.\u201d<\/span><\/p>\n<h2><strong>3. Wear an N95 mask outdoors<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you have to go outside for any reason, consider masking up, ideally with an N95 or K95 mask, as these are the only ones capable of preventing dangerous particles from getting into your respiratory system, notes Benya. Other masks, including fabric masks and surgical masks, offer minimal protection when it comes to filtering out this fine particulate matter, she warns.\u00a0<\/span><\/p>\n<h2><b>4. Maintain a Lung-Friendly lifestyle<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s <\/span><i><span style=\"font-weight: 400;\">always<\/span><\/i><span style=\"font-weight: 400;\"> important to live a healthy lifestyle, it\u2019s even more essential when the air surrounding you is compromised. Eat a diet rich in minimally-processed foods, particularly those rich in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3 fats<\/a>, suggests naturopathic doctor and clinical nutritionist <\/span><a href=\"https:\/\/doctordavidfriedman.com\/about\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">David Friedman<\/span><\/a><span style=\"font-weight: 400;\">, N.D., D.C suggests. Research, including one study published in the <\/span><a href=\"https:\/\/wjso.biomedcentral.com\/articles\/10.1186\/s12957-020-01916-6#:~:text=A%20number%20of%20studies%20%5B27,to%20reduce%20the%20lung%20inflammation.\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">World Journal of Surgical Oncology<\/span><\/i><\/a><span style=\"font-weight: 400;\">, has shown that omega-3 fatty acids can help regulate the body\u2019s inflammatory response, which can be helpful in cases of lung issues.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/way-to-get-more-omega-3s\/\" target=\"_blank\" rel=\"noopener\">6 Easy Ways To Get More Omega-3s If You Don&#8217;t Like Fish<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAlso, avoid other lung irritants, such as cigarette smoke, chemical fumes, and strong odors,\u201d he adds. That means keeping the harsh cleaning products and strongly-scented candles to a minimum (which is always a good idea but especially helpful right now).\u00a0<\/span><\/p>\n<h2><strong>5. Take lung-loving supplements\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When air quality is compromised, it\u2019s a good idea to increase your intake of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>, as they respond to the inflammatory oxidative stress created by air pollution, experts say. One potent (and easy to find!) antioxidant supplement is good ol\u2019 <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, which has been shown to help work against some of the cardiovascular effects of long-term pollution, per research published in <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0147651322005759\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Ecotoxicology and Environmental Safety.<\/span><\/i><\/a><span style=\"font-weight: 400;\"> Consider taking 1,000 milligrams of vitamin C per day to help support your heart and immune health, suggests Friedman.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another antioxidant he recommends is <a href=\"https:\/\/www.vitaminshoppe.com\/p\/nac-n-acetyl-l-cysteine-200-capsules\/vs-1696\" target=\"_blank\" rel=\"noopener\">n-acetylcysteine (NAC)<\/a>. \u201cThis antioxidant may help promote lung health by reducing oxidative stress and thinning mucus, potentially aiding in easing congestion and clearing the airways,\u201d he says. \u201cIt is commonly used as a mucolytic agent and can be beneficial in certain respiratory situations.\u201d While there are no universal guidelines on NAC supplementation, amounts up to 1,200 milligrams per day (generally taken in divided doses) are common, Friedman says. (<\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/nac-n-acetyl-l-cysteine-200-capsules\/vs-1696\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe brand\u2019s NAC<\/span><\/a><span style=\"font-weight: 400;\"> contains 600 milligrams per serving.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer to go the herbal route, consider <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/mullein-2-fl-oz\/vs-7304\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mullein<\/span><\/a><span style=\"font-weight: 400;\">, which has long been utilized to support respiratory health. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8301161\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> confirms that mullein\u2019s benefits for the respiratory system are legitimate, suggesting that its impact is due, at least in part, to the fact that it contains phytochemicals such as the power antioxidant quercetin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, if you need individualized recommendations, check in with your healthcare provider\u2014especially if you have existing respiratory health concerns.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Extreme wildfires have devastated large swaths of land and dominated news headlines throughout recent years. Among the places scorched by major blazes: California, southeastern Australia, the Brazilian Amazon\u2014and, just recently, much of Canada. The outbreak of fires across Canada had a striking impact, with some of the fallout including blankets of smoke that descended upon<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/support-your-lungs-amidst-air-pollution\/\">Read More <span class=\"screen-reader-text\">How To Support Your Lungs When Air Quality Is Compromised<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":31692,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-31691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 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