Breathe Easy Tips
strategies to protect yourself against air pollution
01 introduction
Air pollution can make it harder to breathe and worsen your asthma or chronic obstructive pulmonary disease (COPD) symptoms. There are different types of air pollutants such as particulate matter <2.5 micrometers in diameter (PM2.5). Poor air quality can be caused by traffic and other sources like wildfires. Wildfire smoke can be especially harmful to health.
02 protect yourself
There are easy and affordable ways to help you breathe easy when air quality is poor. The recommendations below are from major medical and scientific organizations such as the American Thoracic Society.
Use the Air Quality Index (AQI)
You can use the AQI to help plan your outdoor activities for the day.
The AQI is free. You use it like a weather forecast, but for air quality. We recommend using the AccuWeather AQI because it considers information about multiple air pollutants like PM2.5 and nitrogen dioxin (NO2).
When the AQI is high (> 100), people who are sensitive to air pollution, including those with asthma or COPD, may start to experience immediate symptoms such as difficulty breathing and should consider avoiding outdoor activities.
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To view your real-time AQI, visit accuweather.com. Type your location into the search bar. Then click on AIR QUALITY in the top navigation bar.
Learn more here about the AQI here.
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To use the AQI on your phone, download the app below:
Get a portable air cleaner
When outdoor air quality is poor, the air quality in your home can be poor too. Sometimes, you cannot see or smell indoor air pollution.
To make your indoor air cleaner, you can purchase a portable air cleaner for your home. Finding one with a HEPA (High Efficiency Particulate Air) filter is recommended because they are effective in capturing air pollutants. Learn more about portable air cleaners, including how to choose one to buy, here.
You can also make your own portable air cleaner for around $30, which can be just as effective as one that you buy. When creating your own, it is recommended to use a Minimum Efficiency Reporting Value (MERV) 13 filter or better.
This video shows how you can create a portable air cleaner with a box fan, MERV 13 air filter, and bungee cord.​​​
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Adopt other strategies
Traffic is a major source of air pollution. ​You can consider exercising away from highways or major roads or avoid exercising outdoors when air quality is poor. However, because of the health benefits of exercise, please consult with a health care provider if this approach is right for you.
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If you are able, you can also consider avoiding traffic by taking alternative routes, especially during peak traffic times.
Closing windows can reduce outdoor air pollution from penetrating indoors. On hot smoggy days, use air conditioning to help with high temperatures.
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Avoid indoor sources of air pollution such as using wood stoves and cigarette smoking.​
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You can learn more about these other strategies here.
Speak to a health care provider
If you are having worsening asthma or COPD symptoms, such as difficulty breathing, wheezing, or coughing, please get in line for an On Demand Video Visit with a Virtual Primary Care provider.
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During this visit, you can discuss if your medications are up-to-date and if you are taking them as recommended.​
03 FAQs
For more information on air pollution, health effects, and these protection strategies mentioned above, please visit the frequently asked questions (FAQs) section.
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contact us
If you have any questions or comments, please feel free to reach out to us anytime at breatheasy@fredhutch.org