Increased air pollution levels are harming our planet and our health, and it’s expected to worsen if governments evade aggressive measures to combat the problem.
The excess amounts of smog, soot, and greenhouse gases take a toll on our health.
They can harm bodily organs and their functions.
The pollution can lead to an array of illnesses and even death.
However, researchers say proper nutrition can help fend off some of its effects.
The Cause of Air Pollution
Take a moment to breathe in and then breathe out.
When you take a breath of “fresh” air, the oxygen you breathe can rid the body of toxins and support the proper function of your heart, nerves, and other bodily organs and systems.
Oxygen can help to calm our bodies and clear our minds so we can concentrate.
Unfortunately, nine out of 10 people breathe polluted air, according to the World Health Organization (WHO).
Ninety-three percent of children under the age of 18, throughout the globe, live in areas where air pollution levels exceed WHO’s guidelines.
The pollutants are hard to escape.
They may come from the outdoors, generally from road traffic. Or, they may lurk within households resulting from the burning of fossil fuels like coal.
The toxic mix of pollutants, includes carbon monoxide, sulfur dioxide, nitrogen oxide, and other chemical vapors.
When pollutants take the form of fine particulate matter, they become even more dangerous.
They can take the shape of smog and hover over cities, especially cities that haven’t adopted cleaner forms of transportation and energy or clean technologies.
The Consequences of Air Pollution People’s Health
According to WHO, one-third of deaths from stroke, lung cancer, and heart disease result from air pollution.
Household air pollution is considered the most harmful. It kills 4 million people a year, especially in African and Asian countries.
Half of the children who die from exposure to air pollution die from an acute lower respiratory infection.
Many children who live potentially develop asthma, neurodevelopmental disorders, and childhood cancers.
Particulate matter with a diameter of 10 microns or less can enter the body and infiltrate the respiratory and cardiovascular system causing harm to the lung, heart, and brain.
However, the diameters most worrisome to scientists are 2.5 microns or less because they can penetrate barriers further; therefore, impairing the heart and respiratory system and putting the body at risk for diseases, such as lung cancer.
Mental health issues ranging from depression to dementia are also among the conditions that may arise.
Adopt an Air Pollution Diet
Although pollution surrounds us, it is possible to ward off some of its effects. One key ingredient can fend off its harmful side effects and help build up the body’s resistance: Antioxidants.
When pollutants outnumber antioxidants, they can seep through barriers and weaken body cells producing free radicals and inflammation.
Free radicals contain unpaired electrons, and these electrons are in desperate need to find a match.
Unfortunately, they do much harm along the way. They interfere with the growth, development, and durability of cells.
This intrusion can cause oxidative stress when not enough antioxidants are present to stop them. So, arm the body with plenty of antioxidants by loading up on the following foods daily.
Vitamin C
Vitamin C is known as a powerful electron donor.
Since its a water-soluble vitamin, it can travel to more places within the body, and since its an excellent source for electrons, it can give some to the free radicals.
Vitamin C works in the body by fighting off foreign invaders attempting to weaken the immune system, supports the cardiovascular system by aiding fat metabolism, and helps the nerve system by changing certain amino acids into neurotransmitters.
Excellent sources of vitamin C occur in citrus fruits like oranges, grapefruits, tangerines, lemons, and limes. Vegetables, such as yellow peppers, cabbage and turnip greens, are also good sources.
Vitamin E
Vitamin E is a fat-soluble antioxidant, which means it dissolves into dietary fats.
Fatty tissues and the liver store the vitamin for future use.
It comes in different types, but the main one is Tocopherol.
The vitamin seeks out certain free radicals and stops the oxidation of polyunsaturated fats, which are known as healthy fats that help lower cholesterol.
Vitamin E and Vitamin C work as partners to prevent cellular damage caused by free radicals.
Vitamin E is highly present in immune cells helping to support their function.
The vitamin shows up in avocados, eggs, almonds and almond butter, hazelnuts, spinach, red peppers, sunflower seeds, olive oil, and it is present in some spices like chili powder.
Beta Carotene
Beta carotene is a common carotenoid found in fruits and vegetables.
Carotenoids give them their bright color, but they also have antioxidant properties, and this activity increases when they work with other antioxidants.
Beta carotene converts to Vitamin A in the body.
Studies show that the vitamin can ward off inflammation.
Good sources of beta carotene include carrots, sweet potatoes, and apricots.
Omega-3
Omega 3 fatty acids are part of the family of polyunsaturated fats.
They play a vital function within cellular membranes because they affect the receptors within the cell that enable the cell to function and adapt within its environment.
Studies indicate that these fatty acids help reduce the risk of heart disease because they support the heart’s function.
They lower blood pressure and heart rate and advance blood vessels’ performance.
Omega-3 fatty acids come in the form of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is an essential fatty acid that the body can’t make; therefore, it’s important to get it from foods, such as plant oils like flaxseed and organic soybean oils.
DHA and EPA commonly occur in fish and other seafood.
Foods containing these antioxidants and fatty acids not only combat air pollutants, but they also help to repair the damage they have done.
Herbs for Air Pollution
Some common herbs can help lessen the negative effects of air pollution for people with a sensitive or compromised respiratory system.
They are known to decrease chest and nasal congestion, relieve irritated airways and repress sneezing, coughing, and swollen glands; and provide antihistamine and antioxidant qualities.
Turmeric
Turmeric, also known as Curcumin, contains antioxidants, and it helps reduce inflammation in the lungs.
Studies have shown that Curcumin can have anti-cancer effects, especially against lung cancer.
Researchers suggest that it can act as both a chemo- and radio-sensitizing agent.
Oregano
Oregano has antioxidant, antihistamine, decongestive, and antibiotic properties.
In many cases, the number of antioxidants within oregano exceeds that of several fruits and vegetables.
Eucalyptus
Eucalyptus oil often acts as a home remedy for respiratory ailments.
It has anti-microbial and anti-inflammatory properties.
It destroys harmful bacteria that cause respiratory illnesses and aggravates symptoms of respiratory diseases.
It can also dilate the bronchioles in the lungs, and help move mucus out of the respiratory system.
Peppermint
Peppermint has antihistamine, antioxidant, and decongestive properties.
Menthol is the active chemical component in peppermint, which helps it to work as an expectorant.
It loosens up mucus in the lungs.
The menthol also reduces swollen membranes in the nose.
Osha Root
Osha root contains several oils to support respiratory function.
It helps increase blood circulation in the lungs, which supports oxygenation.
The roots’ antihistamine properties help relieve sinuses and respiratory irritations.
However, foods and herbs can only do so much.
Global health organizations urge lawmakers and other governmental authorities to find solutions for cleaner air.
WHO has advised more air quality monitoring in low- and middle-income countries, access to reliable renewable energy at healthcare facilities, clean cooking solutions, and prescribing “clean” air for children.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690091/
https://www.ncbi.nlm.nih.gov/pubmed/29716592
