Weak internal air quality? This is how it affects training, recovery and general health

When I faced Southern California fires In January, my open air and Internal air quality It was affected. This was the closest to which I would have gone at all The air quality is poor It can affect every aspect of our lives, including Mental and physical health.

Since then, I came across Breathest challenge From Aarthes, cycling and long -distance hiking from ArtHings, cycling and hiking Air quality It can affect specifically Training and restoration.

“Inner environments of poor air quality such as CO₂ high levels, gem materials (PM2.5) and VOCS can reduce oxygen available for muscles and brain,” Joachim LindHead of strategic growth in an averageTell CNET via email. “This leads to faster fatigue, low endurance, and even cognitive brain fog.”

I have requested visions and advice from three doctors to learn more about how bad internal air quality can affect training, recovery and general health.

Internal air quality and training

Many people enjoy Work insideEspecially when the weather is not perfect in rainy days, during Cold winter months Or even when the air of the open air is weak. However, internal air quality can affect your body.

“Exercise can increase the dose of air pollution that we inhale when we practice,” Dr. Dynita PlagevI told Intermontain Health and head of the Intermontain Riverton Medical Hospital in Utah, CNET in an e -mail. “We breathe more deeply when we practice us, which means that we are taking a higher dose of air pollution, whether it is air pollution inside or outdoor.”

When these pollutants enter our lungs, Dr. Porvi Barrick, one of the allergies with Allergy and asthma networkTell CNET via email that they can increase pressure on the lungs, exacerbate asthma and Allergies If you deal with these conditions. Blagev adds that exposing air pollution also increases the risk of lung disease such as asthma, chronic obstructive pulmonary disease (COPD) and lung cancer, and also increases the risk of infection My heart.

Since we are breathing more when we practice us, Dr. Brian Greenberg, an allergic specialist, immunologist and member of the Scientific Consulting Council with 1MD Nutrition,, Tell Cnet in an email, “If the inner air is polluted, this may lead to low oxygen levels and high inflammation, which may weaken performance.”

How the quality of the inner air affects your recovery

“It can hinder the weak internal air recovery by reducing the availability of oxygen and enhancing peripheral inflammation,” says Greenberg. “This can lead to increased fatigue and recovery times for a long time.”

Whether inside or outdoor, exposure to air pollution can increase the risk of bronchitis, pneumonia, viral and bacterial infections, according to Blagev, which can affect its role Restore exercise. She adds that although there is not a lot of data on how air pollution affects muscles or muscle recovery, exercise at the best air quality can provide many health benefits in general.

Poor internal air quality can also recover if you are sick (or get sick from air pollution) because, as a date says, “You add stress to your already tense lungs.”

Linda also refers to the effect of bad air quality on sleep: “The poor inner air quality can be disrupted by sleep patterns, which reduces the time the body spends Reconciliation stagesWhich is necessary for physical recovery and general well -being. “

Air quality and general health, short and long -term effects

In addition to affecting exercises and recovery, the quality of the weak internal air can affect your general health. “It does not become essential of clean air and clean water,” said Blagef. “It has been proven that the air pollution has short and long -term consequences.” According to it, the short -term consequences can include, but not limited to:

• pneumonia
• Bronchitis
• Increased risk of acute myocardial infarction
• Stroke
• heart failure

Blagev reveals that long -term risks can consist of growth:

• Lung cancer
• My heart
• Chronic obstructive pulmonary disease
• emphysema
• asthma
• A variety of other diseases

The date shows that bad air quality can affect every body in the body, including the brain, heart and lungs. “The weak air quality can shorten for life and increase the aggravation of allergies and asthma,” she added.

Benefits of clean air breathing

“There is no safe dose of air pollution, so whenever you clean the air that breathes, the better,” says Baljaf. “Air pollution has been associated with the exacerbation of many respiratory issues, in addition to the illustrations of autoimmune diseases, so it has already has a complete effect of the body to reduce exposure to pollution.”

Specifically, Greenberg explains that breathing in clean air can:

• Supporting lung health
• Reducing fatigue
• Promote sleep quality
• Improving the cognitive function
• It leads to a better mood and higher productivity

Parikh adds that detergent breathing air with fewer pollutants can reduce allergies and asthma, which improves public health.

What you can do to improve air quality

If you are looking to improve air quality in your home, here are what experts recommend.

Use air purification devices with HEPA filters

Blagev recommends using High -quality air purifiersWhile Greenberg and Parikh recommends air purification devices with HEPA filters to remove air particles such as pollutants and allergens. HEPA symbolizes high efficiency air, and this You can remove filters Up to 99.7 % of 0.3 microns, including pollen, pets and dust.

Avoid weak air air quality

“For most people, the internal air quality is better than the open air quality, although this may differ, adding,” if the day of bad air pollution is in the open air, try to exercise inside, “Blagef says. This is the best advice. “

Regularly

“Reducing exposure to allergies at home to dust mites, animal and mold ports by frequently clean (and) to get dust mites covers,” says Bakr. In particular, Greenberg recommends cleaning carpets, curtains and furniture regularly to reduce Dust And swings.

Blagev warns that “the discharge may It negatively affects the air quality If you have a lot of carpets. “This is because the void can raise particles in the air.

Reducing elements that can negatively affect air quality

Parikh and Greenberg suggest the removal of any elements in your home from which the volatile organic compounds (VOCS) emit, which American Lung Association “Gases emitted in the air are known from products or operations.

For example, Blagev is advised not to do the following in the interior: smoke, use of internal stoves and burning candles. “Other things that can affect the quality of internal air include the use of flyers or perfumes and the use of chemicals in common home cleaners,” she added.

Moisture control

“Maintains Internal humidity between “30 % and 50 % to prevent mold from growth, which can fly bacteria in the air,” says Greenberg.

if Moisture in your home Very high, you can Use moisture remover To reduce it. Lindh also suggests exhaust fans in high areas of the dish, such as bathrooms and kitchens, to reduce moisture and pollutants.

Air quality monitoring actively

Lindh recommends investing in smart air quality monitoring to measure moisture, volatile organic compounds, physical material levels and particles in actual time. “This data allows people to make enlightened decisions about the date of ventilation or air purification,” he explains.

Pay attention to ventilation

If the open air quality is not weak, but the internal air quality is, Greenberg recommends, “Opening windows and doors regularly to serve fresh air, which reduces internal pollutants.”

However, if you are dealing with bad air quality abroad, Blagev notes, “The common sources of internal air pollution include pollution coming from the outside. This varies from home to house with factors such as whether your windows are open, what is its season, how old are your home and the amount of air you get.”

If the air of the open air is weak, determine the internal ventilation by closing the windows and doors and any other sources that bring the air outdoor air inside the house.

Keep your HVAC filters

Hvac stands for Heating, ventilation and air conditioning. It is important to ensure this The systems are preserved It takes care of properly because it directly affects the quality of the air in your home.

“Keep clean HVAC systems and filters well and maintains regular checks for inner air systems to ensure optimal performance,” says Linda.