28 May Nutrition and Poor Air Quality
As I write this the air quality outside has reached over 300ppm aka “hazardous.” Washington, Oregon, and many parts of California and Canada are all experiencing wide spread wildfires and my thoughts are with the men and women fighting fires and for the families whose homes are threatened. Even for those of us that aren’t in the direct path of the fire we are still at risk due to the prolonged and worsening air quality. Clean air, water and food are integral to our health and the excessive inflammation that is caused by even minimal exposure can have a significant effect on a person’s current and long term health.
Symptoms include but are not limited to:
While inflammation itself is NOT a bad thing, in this case we are talking about excessive inflammation that, if left unchecked, is often a root cause for significant health concerns down the road.
Even though you may think you are outside of the “at risk” group for poor air quality (children, elderly, asthmatics etc) new research in the field of nutrigenomics is finding that air pollution can affect genetic expression in individuals with certain gene mutations. Unless you are an expert in the field of genetics you probably don’t know how your body is responding on a cellular level to the change in air quality but you may be feeling extra crummy, emotional, tired or have one of the symptoms listed above.
While I could talk genetics and inflammation for days I would rather focus on the good and the change so here is the core of the problem:
Luckily there are a whole host of foods, nutrients and lifestyle behaviors that can help when air quality is poor. Using a few simple add-ins we can reduce inflammation and combat oxidative stress by reducing free radicals and thus permanent damage.
Supplements:
Click here for “Gross Air Protocol” on Fullscript for specifics.
Liposomal Vitamin C:
Vitamin C is a powerful antioxidant that can help protect the body from the harmful effects of air pollution. Air pollution consists of various substances and chemicals that can have a negative impact on people’s health. Vitamin C may helps prevent oxidative stress and inflammation in the lungs, which can lead to respiratory infections and chronic diseases. Liposomal Vitamin C is our favorite way to get the support absorbed quickly and effectively.
Active B-Vitamins:
Man I love these guys. Energy, metabolic functions, protective properties…they are real classy dudes. Autonomic function and cardiovascular health are significantly affected by poor air quality and research shows that vitamin B supplementation not only has a protective affect on the body during exposure but even potentially a restorative affect as well (Zhong et al¸ 2017). When looking for b’s in supplement form you have to be intentional about dosage and form. Not all types of b vitamins are helpful to the body.
NAC:
NAC, or N-acetyl cysteine, is a supplement that can help with poor air quality by acting as an antioxidant and expectorant. Antioxidants are substances that can protect your cells from damage caused by free radicals, which are unstable molecules that can result from exposure to air pollution. Expectorants are substances that can help loosen and clear mucus from your airways, which can improve your breathing and reduce the risk of infections. NAC can also help replenish glutathione levels in your lungs, which is a natural antioxidant that can reduce inflammation and oxidative stress.
Lifestyle:
HEPA Filter:
If you live in an area that is experiencing temporary or frequent poor air quality you NEED to get yourself HEPA filters. Small, large, whole house…make it happen. Here’s the one I have for each bedroom because you REALLY need clean air while you sleep (a critical detox portion of your life): https://amzn.to/2PUbd4s.
Stove Top Simmer:
There are many natural and aromatic ingredients that you can simmer on the stove to create a pleasant and refreshing scent in your home, while also helping to purify the air and reduce the harmful effects of smoke and air pollution. Some of these ingredients are:
- Lemon: Lemon is a citrus fruit that has a fresh and clean smell. It can help neutralize odors and bacteria in the air, as well as boost your mood and immune system. You can slice a lemon and add it to a pot of water, along with some herbs like rosemary or mint, and let it simmer on low heat for a few hours. You can also add some lemon juice or lemon essential oil to the water for a stronger scent.
- Cinnamon: Cinnamon is a spice that has a warm and cozy smell. It can help stimulate your senses and improve your memory and concentration. It can also act as an anti-inflammatory and antibacterial agent, which can help reduce inflammation and infection in your respiratory system. You can add some cinnamon sticks or ground cinnamon to a pot of water, along with some cloves, nutmeg, or orange peels, and let it simmer on low heat for a few hours. You can also add some honey or vanilla extract to the water for a sweeter scent.
- Lavender: Lavender is a flower that has a soothing and relaxing smell. It can help calm your nerves and promote better sleep quality. It can also help reduce stress and anxiety, which can lower your blood pressure and heart rate. You can add some fresh or dried lavender flowers to a pot of water, along with some chamomile, lemon balm, or sage, and let it simmer on low heat for a few hours. You can also add some lavender essential oil to the water for a stronger scent.
- Clove has a strong and pleasant smell that can mask or neutralize the odors and bacteria in the air. By simmering clove on the stove or using clove oil in a diffuser, you can create a natural and refreshing scent that can improve the air quality and your mood1. Clove also has anti-inflammatory and antibacterial properties that can help reduce the inflammation and infection in your respiratory system caused by air pollution. By inhaling the steam of clove water or applying clove oil to your chest, you can help clear your airways and ease your breathing.
These are just some examples of what you can simmer on the stove to reduce smoke and air pollution. You can experiment with different combinations of fruits, spices, herbs, flowers, and oils to create your own custom scents.
Nasal Rinse:
Nasal rinse, or nasal irrigation, is a practice of flushing out your nasal passages with a saline (saltwater) solution. It can help with bad air quality by clearing out the mucus, debris, and allergens that can accumulate in your nose and sinuses due to exposure to air pollution. Air pollution can cause inflammation, irritation, and infection in your respiratory system, which can lead to symptoms such as congestion, runny nose, sneezing, coughing, and difficulty breathing. Nasal rinse can help reduce these symptoms by:
- Moistening your nasal passages and preventing them from drying out
- Thinning out the thick mucus that can block your airways
- Removing the dust, pollen, smoke, and other particles that can trigger allergic reactions or asthma attacks
- Enhancing the natural defense mechanisms of your nose and sinuses
- Improving your sense of smell and taste
To perform a nasal rinse, you will need a device such as a neti pot, a squeeze bottle, or a rubber bulb syringe. You will also need a saline solution that you can buy or make at home. You should use distilled or boiled water to avoid introducing any harmful germs into your nose. You should also clean your device and accessories thoroughly after each use and replace them regularly. Here’s the one we use (haha we have like 6…one for each person!): https://amzn.to/3OMjqH0
Nutrition:
Broccoli:
We all know that to increase our health we should eat more green stuff. For this list broccoli is winning the game with something called “sulforaphane.” Sulforaphane has been shown to reduce the inflammatory effects of oxidative stress by safely and effectively inducing mucosal enzyme expression in the upper airway (Reidl et al, 2009). Need more science? You’ve got it…
Sulforaphane is a natural compound that is found in cruciferous vegetables, such as broccoli, cauliflower, cabbage, and kale. It has been shown to have various health benefits, such as anti-inflammatory, antioxidant, and anti-cancer properties. One of the ways that sulforaphane can reduce oxidative stress from bad air is by activating a protein called Nrf2, which is responsible for regulating the expression of many genes that protect the cells from damage caused by free radicals and other harmful substances. Free radicals are unstable molecules that can react with other molecules and cause oxidative stress, which can lead to inflammation, aging, and diseases. Bad air, or air pollution, is a major source of free radicals that can harm the lungs and other organs.
By activating Nrf2, sulforaphane can increase the production of enzymes and antioxidants that can neutralize free radicals and reduce oxidative stress. Some of these enzymes and antioxidants include glutathione, superoxide dismutase, catalase, and heme oxygenase-1. Sulforaphane can also inhibit the activity of a protein called NF-kB, which is involved in inflammation and immune responses. By doing so, sulforaphane can reduce the levels of pro-inflammatory cytokines and mediators that can worsen the effects of bad air on the body.
Omega 3’s:
A study was done to measure how omega 3 supplementation affected individuals exposed to a certain range of PM2.5 air quality and the adverse side affects associated with that level of exposure. The study showed significant modulation of the biomarkers related to oxidative stress and inflammation caused by poor air quality with increased omega 3, particularly those that had fish oil as the form of omega 3 (Romieui et al, 2008).
Some of the foods that are high in omega-3s are:
- Fatty fish, such as mackerel, salmon, herring, and sardines. These fish are rich in EPA and DHA, which are the most beneficial forms of omega-3s. They also provide high-quality protein and other nutrients, such as vitamin D, selenium, and B vitamins. You should aim to eat two servings of fatty fish per week.
- Flaxseeds and flaxseed oil. These are excellent sources of ALA, which your body can convert into small amounts of EPA and DHA. Flaxseeds also contain fiber, lignans, and phytoestrogens, which may have additional health benefits. You can add ground flaxseeds to your smoothies, oatmeal, salads, or baked goods.
- Chia seeds. These tiny seeds are also rich in ALA, as well as fiber, protein, calcium, magnesium, and antioxidants. They have a gel-like texture when soaked in water or milk, which makes them ideal for making puddings, jams, or energy bars.
- Walnuts and walnut oil. These nuts and their oil are another good source of ALA, as well as other healthy fats, protein, fiber, and minerals. Walnuts can help lower your cholesterol levels, improve your blood pressure, and support your brain function. You can snack on walnuts or add them to your salads, cereals, or baked goods.
- Soybeans and soy products. These legumes and their derivatives, such as tofu, tempeh, edamame, and soy milk, contain moderate amounts of ALA, as well as protein, fiber, iron, calcium, and phytoestrogens. Soy foods may help lower your risk of breast cancer, prostate cancer, osteoporosis, and menopausal symptoms.
- Seaweed and algae. These marine plants are one of the few plant sources of EPA and DHA. They also contain iodine, iron, calcium, magnesium, and antioxidants. Seaweed and algae can be eaten raw or cooked in soups, salads, sushi rolls, or snacks.
- Brussels sprouts. These cruciferous vegetables are high in ALA as well as vitamin C , vitamin K , folate , fiber , and antioxidants . Brussels sprouts may help protect against cancer , inflammation , and oxidative stress . You can roast , steam , or sauté them with some olive oil , garlic , salt , and pepper .
Antioxidants:
Makes sense that to combat oxidative stress you would use “ANTI-oxidants.” To date, several studies have suggested that some harmful effects of air pollution may be modified by intake of essential micronutrients such as vitamins C and E (Peter et al¸ 2015). Get a FREE full week meal plan designed to be anti-inflammatory (4 servings) packed with recipes focused on phytonutrients, fiber, omega’s and antioxidants to support a healthy inflammatory response and reduce the burden on your body that is caused by gross air!
References:
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