Unless you are fortunate enough to live in an area of pristine wilderness, the air you breathe will more than likely pose a few health risks. From smog to smoke the quality of the air you breathe can effect not only your physical well-being but can compromise your performance also.
Exercise can increase oxygen uptake up to 20 times and it is the combination of higher respiratory rates and breathing through the mouth instead of the nose (your natural filter) that elevates the risk for athletes.
What you should know!
Ozone the main hazardous ingredient in smog, forms when sunlight reacts with automobile and industrial emissions. As sunlight intensifies in the morning, the concentration of ozone increases. Ozone begins accumulating at approximately 11 a.m. and peaks around 3 p.m. After sunset, ozone can no longer form, therefore, the concentration decreases.
Effects on health Diminished lung function. Ozone damages the cells lining the air spaces in the lungs and when this occurs consistently the results may become permanent.
Carbon monoxide the main component of car exhaust, which can rise as high as 50 feet from the road.
Effects on health Interferes with the body’s ability to carry oxygen and forces the heart to pump harder.
Nitrogen dioxide (NO2) is a brownish, highly reactive gas that is present in all urban atmospheres.
Effects on Health NO2 can irritate the lungs, cause bronchitis and pneumonia, and lower resistance to respiratory infections.
Sulfur dioxide (SO2) is released primarily from burning fuels that contains sulfur (like coal, oil and diesel fuel). Stationary sources such as coal- and oil-fired power plants, steel mills, refineries, pulp and paper mills, and nonferrous smelters are the largest releasers.
Effects on health High concentrations of SO2 affect breathing and may aggravate existing respiratory and cardiovascular disease.
Particulate matter (PM) is a mixture of particles that can adversely effect human health, damage materials and form atmospheric haze that degrades visibility. PM is usually divided up into different classes based on size, ranging from total suspended matter (TSP) to PM-10 (particles less than 10 microns in aerodynamic diameter) to PM-2.5 (particles less than 2.5 microns). In general, the smallest particles pose the highest human health risks.
Particulate matter (PM) includes dust, dirt, soot, smoke and liquid droplets directly emitted into the air by sources such as factories, power plants, cars, construction activity, fires and natural windblown dust. Particles formed in the atmosphere by condensation or the transformation of emitted gases such as SO2 and VOCs are also considered particulate matter.
Effects on health PM exposure can affect breathing, aggravate existing respiratory and cardiovascular disease, alter the body’s defense systems against foreign materials, and damage lung tissue, contributing to cancer and premature death.
The following tips will help you combat the negative effects of air pollutants including the most recent threat to Australians ‘Bushfire Smoke’.
* Limit outdoor exercise to early morning or late evening–when ozone levels are low.
* Avoid exercising when air is thick and stagnant.
* Use the Environmental Protection Agency Air Quality Index to determine safe training conditions.
* Avoid congested streets, instead seek out areas with more trees where possible.
* Include plenty of vitamin rich foods in your diet especially those rich in vitamins C which helps stimulate enzymes that have a detoxifying effect on the body and Vitamin E which works to stabilize membranes and protect against free radical damage.
* Focus on breathing through your nose rather than your mouth during exercise.
* If symptoms like wheezing, itchy eyes or chest pains occur, ‘head indoors’.
Bushfire Asthma Management Tips
* If you live in a fire danger area, or are likely to be visiting one, discuss the dangers with your local GP and update your personal asthma action plan accordingly.
* Volunteer fire-fighters with asthma, who are likely to have prolonged, intensive exposure to fire, heat and smoke, should have appropriate personal asthma action plans updated with their GP.
* Always ensure you have plenty of medication on hand, particularly reliever medication. Continue use of your preventer as well.
* On days of total fire ban or high fire danger days, listen to your local radio station for localized fire danger updates and reports.
* If you plan to evacuate, always carry your inhaler with you.
* When smoke is in the air, but a fire is not directly threatening you, stay indoors, and, if possible use a filtered air conditioner to circulate air.
A few things worth downloading!
Bushfire Smoke and Your Health
Outdoor Exercise During Heat & Smog Alerts
Protecting your Health during Smog & Heat Alerts
Advice on Actions you can take to Reduce Exposure to Smoke
For more resources on bushfire smoke visit DHS website
Other Useful Sites!
Nurse-on-Call
Latest Fire Information
Asthma and Bushfire Smoke Information
Special Notice:
Bare Essentials wishes to acknowledge the tireless efforts of brave firefighters and help support the families who have lost so much. As such we pledge to donate $2 from every subscription during February-March to the AustralianRed Cross Appeal, with your help we can lend a hand in rebuilding lives. Subscribe here!
Related posts:
You must log in to post a comment.