Nikšić, Bijelo Polje, Pljevlja and Podgorica are currently among the Montenegrin cities where the air is the most polluted, with Pljevlja leading the way, where for more than 100 days during 2022, the amount of harmful particles in the air was higher than allowed.
However, air pollution is also a global problem that affects the shortening of the population's life expectancy, so a few years ago it was announced that more than 13.000 people die prematurely as a result of air pollution.
Polluted air affects not only the increase in mortality from chronic lung diseases, lung cancer and respiratory infections, but also from chronic heart diseases and stroke. Especially dangerous for human health are "invisible killers" - PM2.5 and PM10 particles that can contain dangerous and toxic metals. Smaller PM2.5 particles are more dangerous because they can enter the bloodstream.
During high air pollution, people should avoid all physical activities outside such as running or exercising, and should not spend too much time outside during these hours, especially those belonging to sensitive groups such as the elderly and children. If you are forced to stay outside on days of excessive air pollution, you should use protection such as masks with a filter, and you can clean the interior of the space with purifiers.
Get informed
The first and most important step is to monitor the air quality in your area. One of the most popular applications for this is Air Visual, and the site will also provide you with insight into the situation Environmental protection agencies.
When the air turns gray to the eye, red and purple colors appear on the platforms for monitoring its quality, corresponding to polluted and highly polluted air. Then it is especially important to be alert and apply protective measures.
Do not exercise outdoors
When you are active, you inhale significantly larger amounts of air. At rest and light activities, about 15 breaths per minute are enough for you, while during exercise that number increases to between 40 and 60 per minute. As a result, larger amounts of polluted air enter your airways. Insufficient water intake and stress only worsen the condition.
Consider this when planning your workouts - it's probably better to exercise outdoors outside of rush hour, and away from busy roads due to exhaust fumes. Of course, ideally you should opt for a gym or indoor hall whenever you notice that air pollution is high.
Keep indoor air pollution under control
In addition to external pollutants, there are other factors in your home that impair air quality, such as humidity, dust mites and cigarette smoke. For this reason, it is important to prevent or neutralize moisture, vacuum regularly, change bed linen and keep the space tidy, and never smoke inside.
Given that the gases released during cooking also have a negative effect on the air, if you are able - it would be preferable to use an aspirator. A huge threat to your health is also wood stoves, which, according to the estimates of scientists from Sheffield, triple air pollution. With that in mind, if you're heating like this, you might want to consider switching to healthier, more sustainable and environmentally friendly alternatives.
Do not open the windows
Although our homes can have various sources of air pollution, a 2016 study suggests that between 10 and 100 percent of indoor air pollution actually comes from the outdoor environment. Polluted air enters your four walls through open windows and doors - but also through e.g. various cracks. Therefore, as much as ventilation may seem like a good idea in principle, if the apps show red and purple air colors, you might be better off keeping the extra PM particles out of your household.
Plants, candles and activated charcoal as natural purifiers
You can achieve air purification in your household first by greening the premises - plants such as money tree and aloe vera remove certain pollutants.
Beeswax candles also act as absorbers of dust, pollen, toxins and unpleasant odors, as well as moisture, and are recommended for people who struggle with allergies or asthma.
Activated carbon is among the ingredients of face masks and toothpaste - but it is also present in the production of air filters. Take advantage of its beneficial properties and make a few small purifiers for your home: just put a few spoonfuls of activated carbon in ashtrays or bowls that you will distribute around the rooms. You will find it in health food stores and pet centers. All these air purification methods neutralize unpleasant odors at the same time, so you won't need a variety of chemicals like sprays that you might be using for those purposes.
Save energy and move more sustainably
Coal burning is the single largest source of air pollution in the Western Balkans. Despite the fact that the transition to renewable sources is the government's task, we should not lose sight of the fact that we are currently consuming this mostly dirty electricity, and that by reducing our consumption we are also reducing the problem of air pollution - admittedly, to a very limited extent. A healthier option, which also helps to reduce emissions, is to use as little such energy as possible.
The same applies to transport: leave your diesel or petrol car in the garage as often as possible, and prefer to move around on foot, by public transport or by bicycle. The health benefits are twofold: for yourself, but also for the environment.
Consider buying a purifier
Air purifiers are certainly a big investment, but from the perspective of your health, it is also very profitable. However, if you are not ready to spend such a large amount of money for such a thing, you can also find instructions on the Internet on how to make an air purifier yourself using a fan and a HEPA filter, much cheaper.
Do masks help protect against air pollution?
During the pandemic, we got used to face masks, but we couldn't wait to get rid of them. However, now we potentially have a new reason to wear them - air pollution. Earlier, we saw Asian residents wearing masks for the same reason, but is it a justified means of protection?
Last year's research by the University of Colorado showed that masks are an effective means of protection against air pollution, even in extreme situations such as forest fires. But not just any! N95 masks demonstrated a much higher degree of protection compared to cotton, synthetic and surgical masks.
In conditions of urban air pollution, scientists have calculated that their protective factor is between four and nine times higher compared to the "competition". Finally, join the fight for clean air, and participate yourself in the appeals to the competent authorities to commit to solving this serious problem.
Tips, recommendations, topics about health await you on Thursday, January 5, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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