Protecting Against Pollution: More than Just Masks and Filters

Though some of us may love living in Beijing, one thing we definitely don’t love is the pollution. We all know it’s bad for us, and we all know there are things we can do to protect ourselves from exposure. Wearing an N95-rated mask, using air purifiers, and avoiding outdoor activities if the AQI is high are things that protect us externally. They attempt to stop toxins from getting into our system. We’ve heard of these strategies before, but did you know that we can protect ourselves internally as well? Yes, we most definitely can, and it’s easy! Beijing United Family Hospital (BJU) Naturopathic Physician Dr. Melissa Rodriguez explains how.‍

Eat the rainbow

Nutrition is the key. Antioxidants are chemical compounds that help neutralize the harmful effect of the toxic substances found in pollution. Our main source of antioxidants comes from the foods we eat; these nutrients are especially high in colorful fruits and vegetables. Think of ripe, red tomatoes, orange cantaloupe and pumpkin, purple grapes, blue blueberries, and bright green Chinese broccoli and spinach. These foods are filled with a long list of micronutrients that keep us healthy. 

For example, lycopene a pigment found in tomatoes, has been found to protect cells against damage caused by nitrogen dioxide. This is a common element that can be found in car exhaust fumes and as a byproduct of the burning of fossil fuels. It is classified as an extremely hazardous substance and is linked to respiratory issues, including asthma. However, by eating tomatoes, we can prevent some of the damage it causes. Pollution protection is yet another reason to make sure we have a varied and colorful plant-based diet. 

Over the last few years there have been multiple studies done in China, led by Johns Hopkins University, using a broccoli sprout beverage. In all cases, there were two groups, both were given a fruit drink. One of the groups had a broccoli sprout powder added to the drink, the other did not. The outcome of these studies is as follows: People who drank the broccoli sprout beverage excreted (or released) more toxins from their body – between 20-50% more! 

The toxins tested were benzene, a known carcinogen, as well as two lung irritants called acrolein and crotonaldehyde. All of these compounds are found in air pollution. Some of the most important nutrients found in broccoli sprouts responsible for these positive effects are called sulphoraphanes. Luckily sulphoraphanes are also found in other cruciferous vegetables, things like cabbage, Chinese broccoli, bok choy, Brussels sprouts, cauliflower, kale, collards, and mustard greens. We don’t need to drink a broccoli sprout beverage to experience their benefits. An easy step we can take to support our body’s natural detoxification process is to make sure we consume at least one of these foods on a daily basis.

Take vitamin supplements

However, due to the high level of exposure we face on a regular basis, food sources of antioxidants may not be enough. Multiple studies show the benefits of supplementation – that is, taking nutritional supplements in pill or powder form – when it comes to helping the body deal with air pollution. A nutrient that has been well researched and demonstrated to help combat pollution is vitamin C. It can protect the body against the harmful effects of cigarette smoke, ozone, and particulate matter. This water-based vitamin is extremely safe; because it is water soluble, it doesn’t build up in our system and therefore has a very low risk of toxicity. 

Interestingly, the research also seems to indicate that supplementation alone cannot make up for a poor diet. If antioxidant and nutrient intake from foods is not adequate, antioxidant supplementation appears to have a limited benefit. That means that our first line of protection should involve consuming a lot of colorful fruits and vegetables (including some cruciferous veg, of course!) and then we can add some vitamin C for good measure. 

Eat healthily, supplement daily, and protect yourself from pollution. It’s easy!

Dr. Melissa Rodriguez is a naturopathic doctor specializing in integrative medicine. She can help treat chronic issues with natural remedies and provide advice about maintaining a healthy diet and lifestyle. To make an appointment with her, call the BJU Service Center at 4008-919191. 

• How should you protect against pollution externally? Learn more from Pulmonologist Dr. Zhang here!

• Keen to hear more from Dr. Melissa? Read her insights into sugar and artificial sweeteners.

• Curious about healthy eating? BJU's Clinical Dietitian Jackie Gao digs deeper here.