เมื่อหนีฝุ่น PM 2.5 ไม่ได้ ควรดูแลตัวเองยังไง...ให้สุขภาพไม่พัง!

Every year towards the end of the year, the problem of fine dust particles, such as PM 2.5 dust, returns to affect the health and daily lives of many people. It can trigger allergic rhinitis symptoms, nasal congestion leading to migraines, or itchy rashes due to skin allergies. So how can we fight against PM 2.5 dust to prevent health deterioration? Here are recommendations from Dr. Jirawat Chiewchalermsri, an internist specializing in allergy and clinical immunology at Phyathai 2 Hospital.
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<h2>Where can we normally find PM 2.5 dust?</h2>
“PM 2.5 dust refers to particulate matter smaller than 2.5 microns. It is hazardous and impacts health. We can find PM 2.5 dust in the general atmosphere, both outdoors and indoors. Outdoors, it comes from agricultural burning, incomplete combustion of diesel engines in vehicles and industries. Indoors, it may originate from cooking involving combustion, such as charcoal grilling. Even if PM 2.5 is not generated indoors, due to its very small size, research shows it can pass through door and window gaps into buildings.”
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<h2>What factors contribute to the high density of PM 2.5 dust?</h2>
1. Weather changes during winter: Generally, the earth’s surface is warmer than the air above. Warm air rises, and wind replaces polluted gases, dispersing pollution. However, in winter, the ground temperature is lower while sunlight remains the same above, causing denser air near the surface that prevents air from rising fully. At night, lower temperatures cause moisture to condense into fog, pressing down on dust and smoke, preventing them from rising. This results in stagnant polluted air during this season, known as “inversion weather conditions.”
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2. Increased generation of PM 2.5 dust: During winter, there is burning of sugarcane fields, cornfields, and waste, especially in northern Thailand and neighboring countries. This combines with continuous PM 2.5 production in cities from incomplete combustion of diesel engines, which increases daily, especially in vehicles or engines that are not regularly checked.
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<h2>Dust density levels and health impacts</h2>
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<li>At Air Quality Index (AQI) levels 51 to 100: Patients with chronic conditions such as asthma, lung disease, or allergic rhinitis may begin to experience respiratory irritation, coughing, sneezing, and shortness of breath if exposed outdoors for extended periods.</li>
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<li>At Air Quality Index (AQI) levels 101 to 150: Patients with chronic conditions such as asthma, lung disease, or allergic rhinitis will experience respiratory irritation, coughing, sneezing, and shortness of breath. These patients should avoid going outdoors.</li>
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<ul>
<li>At Air Quality Index (AQI) levels 151 and above: Patients with chronic conditions such as asthma, lung disease, or allergic rhinitis will experience respiratory irritation, coughing, sneezing, and shortness of breath. These patients should not go outdoors. Other individuals should also avoid outdoor exposure as it may cause respiratory irritation such as runny nose, sneezing, nasal congestion, or skin inflammation and itchy rashes.</li>
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<h2>Are you allergic to PM 2.5 dust? Watch for these symptoms 
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In the general population, symptoms may include nasal irritation, sneezing, clear runny nose, coughing, or difficulty breathing. There may also be red, itchy eyes with tearing. Patients with allergic rhinitis, asthma, or other lung diseases may experience exacerbation of symptoms such as severe nasal congestion, runny nose, coughing, shortness of breath, wheezing, and in some cases, respiratory failure. Patients with skin allergies may experience severe itching and red rashes that are difficult to control.
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<h2>Tips for self-care during periods of high PM 2.5 dust concentration 
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Get enough rest, eat a balanced diet with all five food groups, drink plenty of water, and consume fruits rich in antioxidants. Avoid outdoor activities or exercising outdoors on days when PM 2.5 levels exceed standards. Consider exercising indoors instead. Keep doors and windows tightly closed to prevent dust from entering buildings. Patients with allergic rhinitis and asthma should use inhalers and nasal sprays continuously, avoid allergens, and consider nasal irrigation to help reduce PM 2.5 in the upper respiratory tract and allergens.
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<h2>Doctor’s recommended additional aids to protect against PM 2.5 dust 
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It is recommended to use air purifiers with HEPA (High Efficiency Particulate Air) filters to help filter PM 2.5 dust indoors. Also, carry masks capable of filtering particles smaller than 0.3 microns, such as certified N95 masks. Learn the correct way to wear them and use them whenever necessary when going outdoors.
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For patients with skin allergies, it is recommended to wear clothing that fully covers the body. After returning indoors, change clothes, shower, and wash hair to remove dust that may have been brought inside.

When air pollution problems such as PM 2.5 dust return again, how should the general public or at-risk groups like allergy patients take care of themselves? This article has the answers.

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When you can't escape PM 2.5 dust, how should you take care of yourself... to keep your health intact!

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