8 expert tips to stay healthy when the air quality is bad

USA Today

14-02-2025

Everything you need to know about the air quality index
Air quality is an issue across the U.S., from Los Angeles to Atlanta — Photo courtesy of EyeEm Mobile GmbH / iStock Via Getty Images
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According to the American Lung Association, over 130 million Americans have unhealthy air pollution. This pollution is primarily caused by ozone and particle pollution from fires, construction, industrial emissions, and natural disasters such as earthquakes, hurricanes, and floods.
With a surge in air pollution everywhere — from California to Ohio, Atlanta to Arizona — it's no surprise that concerns about air quality have surged, and people are turning more to air quality monitoring tools. But all air quality indexes aren't created equal. A weather app on your phone might say "good," but signs of toxicity, like ash or burning eyes, are present. So what gives?
About the Air Quality Index (AQI)
AQI calculations may not align with overall risk because most only measure levels of the five major air pollutants stipulated in the U.S. Clean Air Act. These are ground-level ozone, carbon monoxide, nitrogen dioxide, and sulfur dioxide gases, as well as two kinds of particulate matter: PM10 and PM2.5. (PM10 refers to particulate matter 10 micrometers in diameter or smaller that you can inhale, while PM2.5 is particulate matter that's 2.5 micrometers in diameter or smaller — 30 times smaller than the average human hair.)
These calculations don't consider larger particles, such as ash, construction debris, or pollutants from events like chemical leaks, including asbestos, lead, heavy metals, and other toxic chemicals.
Interpreting the Air Quality Index
While the AQI on weather apps can be helpful, AirNow, maintained by the Environmental Protection Agency (EPA), provides an AQI chart for specific zip codes, thus providing more localized insight into the five major air pollutants mentioned above.
AirNow provides some context, whereas the AQI on weather apps doesn't. A recent zip code search on AirNow for a neighborhood near Seattle showed little to no pollutants and a message to "enjoy your outdoor activities." At the same time, a search for the Los Angeles area resulted in a pop-up message with a link to a fire and smoke map. That map provided more specific information from sensors in the area.
The fire and smoke map also identifies the location of existing fires based on reported incidents and smoke plumes detected by satellites. Users can click on any of these sensors to see a pop-up box containing a summary of recommended actions. (Spanish speakers can see this information in Spanish by toggling the language in the settings menu.)
Ways to determine if the air quality is bad
Air quality measurements don't always match real-world conditions, so other factors should be considered when assessing risk.
'It's important to use your eyes and nose and be aware,' says Dr. Rita Kachru, associate professor and section chief of Clinical Immunology and Allergy at the University of California at Los Angeles. 'If you can smell smoke or rubber or other unusual odors, or if you have a headache or your eyes are itching, that's a sign to stay indoors or wear a mask because the AQI is not picking up volatile compounds.'
At-risk populations, including infants, toddlers, children, older adults, and those managing chronic conditions, are most susceptible. 'These are the folks who should be wearing an N95 or P100 mask, because a surgical mask won't help,' Kachru says, 'particularly for those directly exposed to the debris. First responders and anyone clearing debris should also shower and wash their skin, hair, and clothing after exposure.'
If there was an event, like a wildfire, causing air quality issues, distance and time are also relevant. 'Think about how far you are from where the event took place and how long it has been,' Kachru says. 'Risk of exposure will lessen with time, distance, and wind direction.'
But initially, the closer you are, the more concentrated the toxins will be.
Tips to protect yourself when the air is bad
Wearing a good mask is essential when the air quality is bad — Photo courtesy of GOLFX / iStock Via Getty Images
According to Kachru, there are eight things you can do to protect yourself and stay healthy when all the signs point to bad air quality. These include:
Minimize or avoid strenuous outdoor activities. If the air is exceptionally bad or you're at high risk, stay inside with closed windows and doors.
Track the direction of the wind to gauge your risk. Knowing which way the wind blows matters during an incident or debris cleanup. You can do this by entering your location on the website Windy.com.
Run an air purifier. An efficient air purifier with a HEPA or MERV (13 or higher) filter will remove or reduce harmful particles that may have seeped inside ventilation systems or around windows and doors.
Avoid creating more smoke indoors. Don't use wood-burning stoves, light a fire in the fireplace, or burn candles if possible. If your power goes out, use flashlights or battery-run lanterns.
Keep your body and environment clean. Remove your shoes to ensure you don't track toxic dust indoors and thoroughly wash your hair, body, and clothes.
Keep the bad air out. Ensure that the heat or air-conditioning is recirculating air from inside your home and vehicle and not pulling in the toxic, dirty air. You may need to keep the central air turned off.
Wear a well-fitted mask. A good N95, KN95, or P100 mask is necessary for bad outdoor air or exposure to toxic debris.
Be aware of any physical symptoms. If you have itching or burning eyes, headaches, or breathing issues, seek medical help if you are concerned.