Feeling drowsy, fatigued, and not refreshed during times when PM2.5 dust spikes? Here are ways to relieve daytime fatigue and reduce the impact of tiny dust particles.
Escaping dust from the streets to office air, but still feeling drowsy and tired as if you haven't slept enough? In fact, PM2.5 dust that seeps in may be depriving your brain of oxygen and causing inflammation. Thairath Online has compiled five secret methods to "wake up" office workers so they can stay alert and ready to work immediately.
PM2.5 dust not only affects the respiratory system, but because it is smaller than 2.5 microns, it can enter the bloodstream and trigger systemic inflammation at the cellular level. This causes the heart and lungs to work harder to deliver oxygen throughout the body. When the body uses more energy than usual to fight foreign particles, we easily feel sleepy, fatigued, and experience brain fog.
On days when PM2.5 levels are high, the body dehydrates more easily due to internal inflammation. Drinking very cold water stimulates the sympathetic nervous system, helping you stay alert.
If feeling tired from dust exposure, avoid consuming multiple cups of coffee as it stresses the heart amid pollution. It is recommended to drink lemon soda or hot ginger tea to help reduce throat inflammation.
PM2.5 dust causes shallow breathing unconsciously, reducing oxygen supply to the brain. Try the 4-7-8 breathing method.
This method helps expel trapped carbon dioxide and raises blood oxygen levels, helping the dust-induced brain fog clear up.
Sitting hunched over for long periods limits lung expansion. In polluted air, this worsens fatigue. Stand up, clasp your hands behind your back, and stretch your chest upward, holding for 15 seconds. This posture opens the chest to better receive filtered air from office purifiers and reduces brain fog.
Scents proven to stimulate the brain best are peppermint and eucalyptus, as their menthol content clears airways and reduces nasal discomfort caused by dust buildup. Simply apply essential oils to your wrists or inhale herbal nasal inhalers to feel instantly alert.
If the previous methods do not relieve fatigue and brain fog, try washing your face with water in the restroom. The coolness refreshes you and signals the brain that it’s time to wake up.
Besides these 5 ways to relieve daytime fatigue from PM2.5 dust, certain lifestyle adjustments during high dust periods can help the body resist and protect against PM2.5 to some extent, including:
Especially fruits and vegetables high in vitamin C such as oranges, guava, and leafy greens, and vitamin E sources like nuts and seeds. These help reduce inflammation and strengthen immunity since PM2.5 dust generates free radicals that cause inflammation.
When indoors, use air purifiers with HEPA filters, and rinse your nose with saline solution to reduce dust accumulation in the nasal cavity, which can cause breathing difficulties and fatigue.
On high dust days, avoid outdoor exercise to prevent inhaling large amounts of dust into the lungs. If feeling fatigued during the day, take a short 15-20 minute power nap to rest your brain.
Sleep is the best way to repair the body. During dust crises, aim for 7-8 hours of sleep to have the energy to combat pollution the next day.
Fatigue from PM2.5 dust signals that the body is working too hard. Proper changes in diet, living habits, and protective measures not only reduce tiredness but also help prevent serious long-term diseases linked to air pollution.