Beyond the Haze: Protecting Your Lungs in Hanoi’s Polluted Environment

Hanoi’s pollution isn’t just an eyesore – it’s a serious health hazard. The city’s air is filled with tiny, invisible particles that can wreak havoc on your respiratory system. While the immediate effects of pollution, like coughing and wheezing, are noticeable, the long-term consequences are even more alarming.

 

The Silent Killer: Long-Term Effects of Air Pollution

Repeated exposure to Hanoi’s polluted air can lead to chronic respiratory conditions like asthma, bronchitis, and even lung cancer. The fine particulate matter (PM2.5) found in the air can penetrate deep into your lungs, causing inflammation and damage over time.

But the damage doesn’t stop there. Studies have also linked air pollution to cardiovascular disease, stroke, and even neurological disorders. The toxins in the air can enter your bloodstream and affect your entire body, increasing your risk of serious health problems.

 

The Importance of Proactive Lung Protection

Protecting your lungs from Hanoi’s pollution is crucial for your long-term health. While avoiding polluted areas altogether may not be feasible, there are steps you can take to minimize your exposure and safeguard your respiratory system.

  • Wear a High-Quality Mask: A mask with advanced filtration technology can effectively block out harmful particles and protect your lungs.
  • Monitor Air Quality: Stay informed about the air quality index (AQI) and adjust your activities accordingly. Avoid outdoor exercise or strenuous activities when pollution levels are high.
  • Stay Hydrated: Drinking plenty of water helps flush out toxins from your body and keeps your respiratory system healthy.
  • Boost Your Immune System: A strong immune system can help your body fight off the negative effects of pollution. Eat a healthy diet, get enough sleep, and manage stress.

Worried about the air quality? Learn how to monitor pollution levels in ‘Hanoi Air Quality Alert: How to Monitor Pollution Levels and Stay Safe’.

The Hanoi Commuter’s Survival Guide: Essential Gear for Clean Air

Navigating Hanoi’s bustling streets? Don’t forget the most important piece of gear for protecting your lungs – a high-quality pollution mask. Whether you’re commuting by motorbike, bicycle, or on foot, Hanoi’s air pollution poses a serious threat to your health.

Why Commuters Need Extra Protection

Commuters in Hanoi are particularly vulnerable to the harmful effects of air pollution. Spending hours each day exposed to traffic fumes and dust can take a toll on your respiratory system. Motorbike riders, in particular, inhale a concentrated dose of pollutants as they weave through traffic.

A pollution mask acts as a barrier between you and the harmful particles in the air, filtering out PM2.5, dust, exhaust fumes, and other pollutants. This is crucial for protecting your lungs and overall health, especially if you spend a significant amount of time commuting in Hanoi.

person on a motorbike wearing a mask

Choosing the Right Mask for Your Commute

Not all masks are suitable for commuting. Here’s what to look for in a mask that will keep you safe and comfortable on your daily journey:

  • High Filtration Efficiency: Look for masks that filter out at least 95% of PM2.5 particles. N95, FFP2, or KN95 masks are good options.
  • Breathability: Choose a mask that allows for easy breathing, especially if you’re physically active during your commute.
  • Comfort: A mask that fits well and doesn’t irritate your skin will make your commute more enjoyable.
  • Durability: Invest in a mask that can withstand daily wear and tear.

Additional Tips for Commuters

  • Check the Air Quality: Before heading out, check the air quality index (AQI) for Hanoi. If the AQI is high, consider taking alternative transportation or adjusting your route to avoid heavily polluted areas.
  • Wear Your Mask Properly: Make sure your mask fits snugly over your nose and mouth to prevent pollutants from leaking in.
  • Replace Your Filters Regularly: Most masks have replaceable filters. Follow the manufacturer’s instructions for replacing filters to ensure optimal protection.
  • Clean Your Mask: If your mask is reusable, clean it regularly according to the manufacturer’s instructions.

person on a motorbike wearing a mask

If you’re looking for a mask specifically designed for motorbike riders, check out our article ‘Hanoi’s Motorbike Madness: The Best Masks for Two-Wheeled Commuters.’

3 REASONS WHY it would have paid for you to get a mask a 6 months ago

Wearing masks might be the new normal today, but did you know that you should have had one months ago? Believe it or not, masks are a must-have for most people, especially since we deal with pollution and other harmful substances that can affect our lungs every day. It might not seem like it, but prolonged exposure to these things and unhealthy habits can have severe effects later on in our lives.

For you to understand the importance of masks, here are three reasons why you need one:

  1. Cleaner Lungs

The common answer for using masks is so that you can protect your lungs and breathe in clean and filtered air. You can avoid a stuffy nose caused by allergens such as pollen or dust. You can also prevent dry coughs by minimizing the risks of getting a cold during the changing of seasons. Another important factor is that filtered air can also shield you from various substances and conditions that will cause lung damage. These can include the following:

  • Smoking – Cigarette smoke produces toxic substances that can cause lung damage because it triggers inflammation and destroys air passages and air sacs, as stated by the Lung Health Institute.
  • Household Substances – From VOCs, radon to asbestos and mold, there are several materials that can be found in homes that can lead to lung damage.
  • Pollution – It can be indoor or outdoor pollution and consistently breathing in these air pollutants can cause lung inflammation, and in worst cases, lung damage.
  1. Comfortability

Who doesn’t want to be comfortable anywhere and at any place? By wearing masks with a high quality filter, you’ll have safety assurance since you would be able to protect your lungs from any toxic and harmful substances or viruses. These days, various masks are used to safeguard people from the spread of the coronavirus and other airborne diseases. Not to mention also that during traffic pollution, you can minimize the risks by wearing masks. For those who drive motorbikes, you are more prone to air pollutants caused by traffic congestion. Thus, it is always better to regularly wear your mask as you travel.

  1. Long-Term Illness Prevention

Air pollution is something that can be hard to escape. Regardless of where you live, it is all around us. According to WHO , “microscopic pollutants in the air can slip past our body’s defenses, penetrating deep into our respiratory and circulatory system, damaging our lungs, heart and brain.” This is why at least 2.5 million people worldwide die each year from the long-term health effects caused by exposure to air pollution, as stated by National Geographic. Because of deadly lung diseases, heart disease, cancer, and other respiratory diseases, air pollution shouldn’t be taken lightly. For these reasons, you can see how crucial it is to wear a mask. This will help reduce exposure to all these pollutants and prevent any prolonged effects.

If you consider all these three reasons, masks are definitely something you need for a lifetime. As much as possible, avoid inhaling substances that can cause damage to your health. As they say, it is better to be safe than sorry. 

The Man with the Healthiest Lungs!

Our lungs play a huge role in keeping us healthy and well, but we do not see the relevance until we experience problems with breathing. That is why, just like the rest of our body, the lungs need daily care and attention.

When we breathe, we feed oxygen to every cell in the body. Because of this, you aren’t prone to health problems such as respiratory illnesses, heart diseases, and chronic obstructive pulmonary disease, among others. For this reason, if you want to have healthy lungs, you need to be more attentive to its overall condition.

Who has healthy lungs?

The man with the healthiest lungs is probably Constantine Karnazes.

People who have never had any issues with their breathing, or those who have never inhaled air in polluted places have healthier lungs than those that grow up in polluted areas. The man with the healthiest lungs is probably an ultramarathon runner who spends hours and hours training his lungs while running. By working the muscles that contract and expand the lungs, you can train your lungs to be strong. It isn’t too late for anyone to build healthier lungs. You just need to know the things that you should and shouldn’t do. Here are some of the do’s and don’ts that you can follow:

Do’s:

Diaphragmatic Breathing

If you’re thinking of how to keep lungs healthy naturally, then the breathing technique that you can use is diaphragmatic breathing. This is often used by people who experience lung problems such as asthma and chronic bronchitis.

Diaphragmatic breathing makes use of the diaphragm muscle by concentrating on it as you breathe in. It will result in a much deeper inhale.

You can see this technique also being used by professional singers to increase their lung capacity.

Exercise As Much As You Can

Regular exercise will take you closer to the path of someone having healthier lungs. When you exercise, the heart beats faster, and the lungs work harder—according to research, breathing increases from at least 15 times a minute to 40 to 60 times a minute. This will mean that your lungs will definitely be having a workout and would quickly exchange oxygen for carbon dioxide.

Counting Your Breaths

Another simple way to improve your lung capacity is by increasing the length of your inhalations and exhalations. It can be done by counting how long your natural breath takes. After knowing the count for the average breath, you’ll add one more count to each inhale and exhale. This will conveniently extend the length of time that it’ll take to fill and empty the lungs, resulting in stronger lungs.

Don’ts:

Smoking

It is widely known that smoking is the major cause of lung cancer and COPD. It narrows the air passages and causes swelling in the lungs. As you smoke continuously, the lung tissue would be destroyed over time and may trigger effects that can result in cancer.

So, if you smoke, this is the time to stop now and let your lungs breathe in clean air.

Exposure to Indoor Air Pollutants

Many indoor air pollutants can result in lung

problems. From dust, VOCs, mold, secondhand smoke, and radon, all of these will prevent you from achieving your goals of having healthy lungs. That’s why make sure to have filtered and ventilated rooms for easier breathing.

Exposure to Outdoor Air Pollution

Air pollution is something that we often experience every day. The air quality outside is usually unhealthy to breathe, be it due to traffic congestion or factory buildings spewing up smoke. These things are bad for our lungs. That is why one of the ways to avoid them is by wearing face masks, which can minimize the risks that they bring.

Thus, remember all of these do’s and don’ts, and you will be on the right track to successfully being a man or woman who has the healthiest lungs!

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10 Things a City Can Do To Reduce Air Pollution

Improving the Air Levels of Cities with These 10 Things

In our environment today, breathing fresh air seems to be impossible. The air quality that we have now is slowly becoming a threat to public health, especially in big cities. We encounter a lot of cars roaming around and spreading pollution, and most of these have contributed to the death of 6.1 million people worldwide every year.

There is hope because here are 10 things we can do to improve air levels and encourage others to take charge. Changing how you live can save millions of lives.

#1 Traffic organization reduces congestion

The heavy flow of traffic can produce a lot of pollution in cities especially if cars do not undergo emission testing regularly. City planners should understand how traffic flows, and the areas from which most people are coming and where they are going. Dense residential areas are where people come from to go to work and go to after work. The roads leading to and from these areas will be the most affected by traffic congestion.

In some areas it is really difficult to change the traffic movement through bottlenecks, but there are ways that this can be dealt with. Redirecting traffic through other areas, but also organizing streets so that traffic flows in separate lanes before a bottle neck will help reduce the amount of traffic stuck at a congestion zone. Also, using technology to inform drivers of traffic up ahead can limit traffic. Similar to Google Maps function to see traffic in the path ahead, apps like Waze allow the same location tracking of where devices (and therefore people) are slowing down and then suggests alternative routes for drivers that need to get to the area they’re going to.

You can encourage your city to come up with a traffic plan. For example, suggesting to lessen the number of cars traveling in specific areas during certain hours is a good way to reduce bottlenecks in traffic.

#2 Public Transport

Instead of taking your own car to work, you can take public transportation. You can help lessen air pollution in the city in your own little way. Public transport promotes less exhaust fumes and more environmentally friendly especially subways and or double-decker buses. When you think about having to wait for your ride all the time, you usually look for an alternative.

Nobody likes to wait. However, in a big city, owning a vehicle and paying for the costs of running and parking one should sway your mind to leave transportation to the city. A city has to try it’s best to add routes for

every residential area, with enough stops and enough rides per hour so that the waiting time for riders is reduced. Subways and undergrounds work efficiently as well, and because the prices are usually subsidized by the city, they become an affordable option for the majority of city residents.

#3 Parks and Trees

Recreational areas are a must for big cities. Not only do people enjoy watching their kids play, but people can also relax under the shade of a big tree. A cities livability rating is determined by how people rate their lives living in that place. Parks allow people to exercise, relax and get fresh air.

The greener in a city, the more people enjoy being outside and enjoying nature. Actually, nature has proven to increase concentration and has lots of other benefits. Plus, a common fact about trees is that they remove carbon dioxide from the atmosphere, leaving us cleaner air to breathe.

#4 Air Management in Construction Zones

As cities grow, construction is imminent. The laws in place to manage pollution from construction are very important because it keeps residents safe. Specks of dust and debris caused by the construction sites in the city can contribute to air, water, noise and PM2.5 pollution. It is recommended for construction sites to install barriers like nets and barriers in place to contain dust within a construction site. Here are some ways that construction sites can reduce their pollution.

Air

  • Never burn waste materials
  • Use new machinery or keep diggers, excavators and anything with an engine maintained
  • Use low sulfur diesel
  • Use particulate filters and catalyst converters
  • Use water sprays and sprinklers to control the pollution
  • Use ‘on-tool’ extraction that remove exhaust directly where they are produced
  • Source local materials
  • Use renewable and sustainable materials
  • Wear appropriate Personal Protection Equipment

Water

  • Monitor and improve disposal of waste
  • Keep materials secure so that they don’t go into waterways
  • Cover up all drains during construction
  • Keep the road and footpath to the site clean at all times
  • Properly collect and treat wastewater

Noise

  • Use new and quiet tools
  • Limit working hours to be sociable as not to disturb residents. Notify them!
  • Put acoustic barriers in place
  • Ensure equipment is maintained
  • Switch off engines when not in use

Source

#5 Industrial Production Limiting

Several power plants within the city can harm people’s health and therefore, should be limited. If not, they should be asked to transfer to locations that are away from the public. These days it is easy to produce electricity with the power of the sun, water or wind. Coal power plants and other high polluting plants should be limited.

#6 Law on vehicles and fuel standards

Coding schemes should be modified to affect a city’s vehicles. his will lessen the volume of vehicles hourly, but also decrease the amount of pollution. Fuel standards are put in place so that vehicles emit less pollution. The age of engines and how they are maintained is monitored in many cities. Emissions stickers are only given to vehicles in America if the engine passes a yearly test. Many countries are lacking mandatory vehicle testing so this is really important for developing countries. Many developing countries also are not yet adhering to the best fuel standards. This means that there are more pollution emitting particles in the exhaust fumes.

#7 Large vehicle inspections

Large vehicles are the biggest contributors to black carbon that can be harmful to the public once inhaled. Minimized travel periods of these vehicles and emission testing certificates issued to these vehicles will definitely reduce pollution. Often large vehicles like excavators, tractors or trucks have larger engines which produce more exhausts. For more information on different vehicles and their pollution, see this article [link].

#8 Subsidize Green Energy

A renewable energy source is essential to reducing air pollution. Not having to depend on our fossil fuel energy sources is the way forward. Many countries are now jumping on the clean energy train, setting up solar panels, windmills and building more dams. Unfortunately, there are still plenty of countries running completely on nuclear and coal powered energy plants.

Let’s take a look at Iceland. 87% of it’s energy comes from hydro-power and the other 13% comes from geothermal power. Now Iceland is a small country with a small population but other countries can quickly catch up if they start investing in green energy

Take a look at the Netherlands, with thousands of windmills in the country and off the coast. The government has set up a subsidy for production of renewable energy in 6 different categories: biomass, geothermal, water, wind and sun. As follows, a wonderful example of how individuals can invest in green energy and even make money back from it in the future. They have made it super easy for any resident of The Netherlands to buy a part of a windmill. Once their investment has paid off, they can either use the energy their share produces in their own homes, or they can sell the energy they make.

#9 Trash Collection

Collecting trash should be done on a daily basis. Large numbers of residents who produce more than 1 kilo of trash each per day create a lot of trash. As someone who cares about the environment, you might recycle your trash. Recycling can lessen the amount of pollution caused by biodegradable garbage mixing with other types. The main thing a city can do to reduce trash fires is to collect trash at set times. If there aren’t enough collection trips per area, the trash is left behind.

n many places the trash is trouble for the residents so they decide to burn it. This is exactly what we don’t want to happen. Collecting trash and bringing it to a sorting center before it goes to a trash dump is necessary for any country to organize. Hiring private companies that can make money and pay salaries well is key to making sure everything is getting picked up. Additionally, keeping all of the collector’s equipment and vehicles should be maintained to be able keep the correct quota of trash pickups efficient and effective.

#10 Ban burning

Waste has chemicals that can pollute the air and suffocates people when burned. Take into account the banning of burning garbage within the city. There are different reasons why people burn things, but the biggest is a lack of education. People don’t have the luck of being brought up in a household that can afford a proper education for their children. When they grow up, they continue their bad habits like disposing of trash on the street and even burning it to get rid of it.

Some places simply have far too much trash, so they get tired of smelling the vile scent of choking. Sometimes it’s the only solution. That is where laws come in, and together with organized trash collection, burning can be stopped.

The burning of stubble to quickly prepare for a new crop season is another reason smoke fills city surroundings. These tactics of burning to increase the quality of soil can easily be changed by using the material that is normally burnt could be tilled. It can effectively be mixed back into the soil to reap the same rewards. Simply understanding the science behind how burning can affect us and educating those that don’t yet know is probably the best and only way forward to start making changes.

Conclusion

Start the change within yourself by encouraging and influencing others to do the same things as well. Help your city become less polluted for the better good of the community and for our future generations to enjoy. With these 10 tips for city standards and adjustments, our lives can improve. It will take hard work, a lot of planning, and policies for us to live in a paradise with no pollution, but we have to start somewhere!

How I Improved My Breathing In One Week (Outdoors Pt. 2)

Outdoor Air Pollution

Prevention

Check before you go out. Outdoors, avoid high density zones of air pollution. You can look up PM2.5 readings in certain areas using websites like aqicn.org or airvisual. To protect yourself against outdoor air pollution, it is most important to filter the air you breathe. Especially people with weaker immune systems need to be wary of what type of air they’re breathing.

Around 55% of our global population lives in urban areas. This means that we are often surrounded by less green, more construction, and more accelerating vehicles. Most of the time pollution is generated by numerous sources in various areas. Industrial factories, construction zones, and polluting vehicles all generate poor air quality. Fire zones are more likely to have poor air. Cranbrook Fire Zone shifting between medium and high danger levels ...The zone usually depends on dryness, but that qualifies where the fires may start. Once a fire has started, the pollution depends on the wind speed and direction. Look at 1 example of how coal plants spread their pollution.

A shape drawn around the exact location of burning can be drawn to inform people if the particles they breathe in that zone are unusually high.

A fire zone’s danger for our lungs is dependent on what is burning, and how the burning affects the surrounding area.

Dense areas (which cause traffic jams and idling)

can also be terrible areas for air pollution.

    1. Intersections
    2. Cross roads

      The panels show concentrations for NO2 (a), NOx (b) and PM10 (c).
      The panels show concentrations for NO2 (a), NOx (b) and PM10 (c).
    3. Near large roads

If you live near any of the above you might have noticed that opening your windows doesn’t get you much fresh air. Instead you see your levels rising because of the idling or accelerating vehicles. Having a purifier, keeping it on, and keeping windows closed during rush hours will be your best

  1. Construction zones
  2. Industrial zones where factories and other pollution generators are located

Different types of materials burning can be worse for you:

  1. Plastic
  2. Wood or Flora and Fauna, also can be a source of heat
  3. Waste (a mix of everything we throw away)
  4. Chemicals like Plastic and Rubber
    1. PETE or PET
    2. HDPE
    3. BOA
    4. Phthalates
    5. Persistent organic pollutants
    6. Oil
    7. Toxic metals
  5. MISC (polycarbonate, polylactide, acrylic, acrylonitrile butadiene, styrene, fiberglass, and nylon)

Types of Pollution

  • Gasses
  • Carbon Dioxide
  • Combustion
  • Vapor

Color of Pollutants

White smoke = wet, moisture
Gray smoke = wood or light plastics
Brown smoke = wood
Black smoke = heavy fuels (petroleum based: plastics, rubber, chemicals)
Blue smoke = oil from old vehicles

Wind Movement

Horizontal or Vertical movement of wind carrying pollution.

  1. Atmospheric pressure. As heat is created on the earth’s surface during the day, the air expands and rises.
  2. Transport winds moves smoke quickly away from the source. Dispersion levels can differ depending on wind
  3. Low dispersion usually occurs at night when wind is stagnant. This is because the mixing height of air as hot air rises reduces in temperature.
  4. Measures to prevent burning during hours that have direct effects on large numbers of people can cause drastic pollution levels.
  5. We predict wind direction and the height of the atmosphere using weather balloons which report back temperature, pressure and GPS coordinates
  6. Places have high concentrations of particles when they are near traffic lights: where vehicles accelerate the most: traffic lights or busy and dense intersection.

Wearing a Mask

In many polluted places, it is suggested to wear a high quality pollution mask. Masks can be uncomfortable to wear at first, but the benefits of filtering the air you breathe far outweigh the negative effects of PM2.5 particles and gasses entering your lungs. If you’ve ever been on a motorcycle in heavy traffic, you already know what kind of exhaust and dust you can inhale. If you’re used to being in a closed vehicle like a car, a small car purifier might be the option for you. We suggest getting a mask with high quality filters and the ability to reuse the mask instead of disposing the whole mask. This is to reduce waste. Most of our masks have replaceable filters that can be removed and replaced when the filtration material has filled up.

Studies show that Indoor air pollution causes more deaths than outdoor air pollution. We spend most of our time indoors, and many people (especially in developing countries) still cook using open flame coal. However, being careful with the air we breathe and filtering the air that enters our lungs is the main way to prevent air pollution from causing respiratory problems.

Conclusion

Of course, prevention is the key to pollution. Education is the most important thing of all. In many places people simply don’t know the science that explains harming our bodies and atmosphere. The fact that we have come so far, burning almost everything to dispose of it worldwide, is alarming. We need to remember that with every action we take we can either improve our environment or drastically change it for the worse. If you would like to learn how to teach people how to reduce their environment applicable in different cultures, please take a look at this article on what poor people cannot afford to realize.

See how we can protect ourselves indoors