With studies on the impact of air pollution on our health being released on a weekly basis now, it’s no wonder we’re all starting to pay attention. It’s especially emotive when children and babies are at risk too. The latest research shows that children living next to a main road will not have developed lungs which are needed to protect against respiratory infections, and they also have a 10% higher risk of lung cancer in later life. This is along with increased risk of asthma and COPD. Whilst some are considering an escape to the country, and away from main roads, for others it’s impractical to move their home, work or school.
We’ve known for quite some time that diets high in particular compounds, and supplements, have shown promise in terms of benefit against air pollution. In an attempt to avoid selection of anti-pollution superfoods, here’s some tips to what an anti-pollution super diet could look like:
- Firstly, don’t starve your body, it needs continuous protection against pollutants. One study has suggested that there may be increased susceptibility to nitrogen dioxide (NO2) when someone is in a fasting state. NO2 is produced by motor vehicles, biomass burning, airports and industry.
- Children living in the city should eat a diet high in antioxidants. A study of children looked at total antioxidant intake and asthma rates, and there appeared to be a link between higher antioxidant intake (total antioxidant capacity) and diminished sensitivity to inhaled allergens. Children should be encouraged to eat their 5 a day, and even such things as turmeric which contains curcuminoid antioxidants. Potatoes are an important source of the antioxidant vitamin C.
- Protect your skin with vitamin C and E. Exposure to ground level ozone (O3) results in dose-dependent depletion of antioxidants vitamin C and E in the skin. (O3) generation is a major component of smog and is formed as a result of a photochemical reaction between O2 and pollutants such as hydrocarbons and nitrous oxides, which is facilitated by sunlight. Foods such as oranges, strawberries and lemons are high in vitamin C, and almonds and avocados are good sources of vitamin E.
- Keep your vitamin D levels topped up, especially in asthmatics. Although most of your vitamin D comes from sunlight, supplementation is often required because of reduced sunlight. The sun’s UVB rays struggle to get through air pollution smog and have been shown to affect blood levels of vitamin D. Low vitamin D levels are linked to allergic asthma exacerbation. A vitamin D3 containing supplement and consuming foods such as oily fish may help.
- Ensure vitamin C and E levels are kept topped up in asthma and COPD. A London-based study looked at whether individual blood antioxidant concentrations (vitamins A, C and E) could modify the response to particulate matter with respect to hospital admissions for COPD or asthma. Two hundred and thirty four admissions were recorded and the level of PM10 (larger particles) was noted 14 days before and after each event. Combined admission rates were related to a 10 μg/m increase in PM10. Serum vitamin C modified the effect of PM10 on asthma/COPD exacerbations. A similar (although weaker) influence was observed for low levels of vitamin E in the blood. Citrus fruits provide lots of vitamin C, whereas almonds and avocados are rich in vitamin E.
- Vitamin C and E supplements may help asthma patients exposed to high ozone levels. Antioxidant supplementation with vitamin C and E above the minimum dietary requirement led to reduced nasal inflammation and partially restored antioxidant levels in asthmatic patients exposed to high levels of O3. Vitamin E-containing antioxidants also reduced O3-induced bronchoconstriction in subjects with asthma in 2 other studies. High levels of vitamins C and E were provided as supplements and it is not known if diet would have the same effect.
- Vitamin E supplements may help in people exposed to O3 without asthma. Two trials reported that vitamin E-containing antioxidants reduce O3-induced bronchoconstriction in subjects without asthma, suggesting potential protective effects of vitamin E against the detrimental effects of O3. High levels of vitamin E were provided as supplements and it is not known if diet would have the same effect.
- Eat turmeric if you live in a city or you are around smoke. In a Singapore population of 2478 people, where air pollution and smoking rates are high, researchers found that people taking dietary curcumin through eating turmeric in curry, had better pulmonary function. The average adjusted forced expiratory volume in 1 second (FEV1) associated with curry intake was 9.2% higher among current smokers, 10.3% higher among past smokers, and 1.5% higher among non-smokers. Turmeric and oil can also be used to marinade meat and fish and in dhal, rice and Moroccan dishes.
- Fish derived omega 3 oils could protect the heart and blood vessels. Omega 3 oils are known for their effects in alleviating inflammation in the body and there are recent studies which use omega-3 oils to combat the effects of air pollutants. In an animal study researchers demonstrated that omega-3 oils prevented and improve inflammation caused by fine particulate matter. A human study in China found that a dose of 2.5g/day fish derived omega 3 oils led to protection of the cardiovascular system from the tiny particulates in air (PM 2.5). These studies used supplements as it is impractical to try to consume high doses of the oil through eating oily fish.
- The Mediterranean diet may help if smoke is an issue. A diet high in oily fish, olive oil, fresh fruit, veg and salads does offer some protection against the effects of tobacco smoke in smokers and passive smokers.
No particular dietary intervention has been tested in a high pollution environment yet and you’ll see that most research suggests that supplements are required to get enough of a particular compound.
We’ve developed Air Pollution Formula, the very first supplement of its kind, to offer natural support in a polluted world. Take a closer look at the ingredients chosen for our unique Air Pollution Formula here.