Supporting Your body During Air Pollution Exposure
Haze and air pollution increase oxidative stress, irritate the airways, and place extra strain on the lungs, liver, and immune system. While we cannot control outdoor air quality, we can support the body’s resilience and detoxification pathways.
1. Improve Indoor Air Quality
Use an air purifier with a HEPA filter where possible.
If using essential oils (e.g., lemon, or eucalyptus, or purity, or lavender), choose high-quality, pure oils and diffuse lightly for comfort and symptom relief. These do not replace air filtration.
Put plants in your living areas (e.g., snake plant, aloe vera, ferns) can help detoxify the air
Stay indoors when *PSI is high and keep windows closed.
2. Increase Antioxidant Intake
Air pollution increases free radical exposure. Antioxidants help reduce oxidative stress.
Include green tea, hibiscus tea, dandelion tea, ginger, milk thistle or rooibos tea. Nettle tea may support respiratory health, particularly in individuals prone to allergies or asthma.
Eat a variety of colourful vegetables and fruits rich in polyphenols and sulphur rich foods for your liver, that is working hard now!
3. Support Liver Detoxification and Hydration
Prioritize sulphur-rich foods to support liver detox pathways: onions, garlic, eggs, and cruciferous vegetables (broccoli, cauliflower, cabbage, kale).
Include hydrating foods such as cucumber, celery, and other water-rich vegetables.
Maintain adequate protein intake to support detoxification and tissue repair.
4. Stay Well Hydrated
Drink sufficient water throughout the day to support kidney and liver clearance.
Good hydration also helps keep respiratory secretions thinner and easier to clear.
5. Support Nasal and Airway Clearance
Use saline nasal rinses to help remove dust, pollutants, and allergens from the nasal passages. This may reduce congestion, irritation
Additional Practical Tips
Limit outdoor exercise when air quality is poor.
Prioritise sleep, as tissue repair and detoxification processes are more active at night.
If you have asthma, COPD, or other respiratory conditions, follow your medical action plan and seek medical advice if symptoms worsen.
If you must be outdoors, consider wearing a properly fitted mask (e.g., N95).
Recommended Apps for PSI & Air Quality
MyENV (NEA App) – The official Singapore National Environment Agency app includes PSI and weather data (recommended to check PSI directly from government sources)
SG Air
AQI Air Quality App
*PSI stands for Pollutant Standards Index. It’s a number used (especially in Singapore and some other countries) to summarise air quality based on major air pollutants like fine particles (PM2.5/PM10), ozone, sulfur dioxide, nitrogen dioxide, and carbon monoxide.
This article is for educational purposes and does not replace medical advice. Please consult your healthcare professional for personalized guidance.
