Health · Seasonal & weather
How to Protect Yourself From Smog
Quick answer
On smoggy days, check the air quality, stay indoors with windows and doors closed, cut down on hard outdoor activity, and avoid indoor smoke from burning, smoking or frying. A well-fitting KN95 or N95-type mask can help adults outdoors, but surgical masks and thin paper masks give little protection. Get medical help quickly for breathing difficulty or chest pain.
Every winter, many cities in Punjab, especially Lahore and Multan, are covered in thick smog. In November 2024, UNICEF reported that air pollution in these cities was more than 100 times above WHO guideline levels. Here is how to lower your family's exposure and when to get help.
Why is smog harmful?
Smog carries tiny particles, often called PM2.5, that can go deep into the lungs. WHO links outdoor air pollution to heart disease, stroke, long-term lung disease (COPD), chest infections and lung cancer. UNICEF notes it can also cause dry or irritated eyes, headaches, tiredness and shortness of breath, especially in children.
Who is most at risk?
- Babies and young children
- Pregnant women
- People with asthma or other lung disease
- People with heart disease
- Anyone doing hard exercise outdoors, such as runners
How can I check if the air is bad today?
Check the Air Quality Index (AQI) every day using a trusted air-quality app, the local news or government websites. Plan outdoor time for when the air is less polluted.
How do I protect myself outdoors?
- Cut down hard activity. Walk instead of running, or exercise indoors on high-pollution days.
- Avoid busy roads, industrial areas and places where rubbish is being burned.
- Wear a well-fitting mask if you must go out. A mask like KN95, N95 or FFP2 that covers the nose, mouth and chin with no gaps works best. Surgical masks and thin one-strap paper masks give little or no protection.
- Masks do not seal well on men with beards or on most children. WHO guidance says children under 5 should generally not wear masks, so keeping them indoors is the safer choice.
How do I keep the air cleaner at home?
- Keep windows and doors closed when outdoor pollution is high.
- Do not smoke indoors, and avoid candles and incense.
- Cooking, especially frying, adds smoke to indoor air. Use an exhaust fan, and choose cleaner fuels such as electricity, gas or LPG instead of wood, coal or dung.
- If you can afford one, run an air purifier with a HEPA filter in the room where you spend the most time, such as the bedroom. Avoid purifiers that produce ozone.
- Drink enough water to keep your throat and airways moist.
What about children and pregnant women?
UNICEF warns that toxic air can harm children's lungs and brain development and is linked to premature birth and low birth weight. Keep young children indoors during the worst hours. If you must walk along a busy road, carrying a small child keeps them higher above vehicle exhaust. Keep children's vaccinations up to date.
When to get emergency help
Get medical help straight away if you or your child has:
- Difficulty breathing or struggling to breathe (in a baby, any sign of breathing trouble)
- Chest pain or tightness
- Wheezing or an asthma attack that is worse than usual or not easing
- New heart symptoms such as a racing or pounding heartbeat
In an emergency in Punjab, call Rescue 1122 for an ambulance. If you notice new breathing or heart symptoms during smog, contact a doctor even if they seem mild.
Frequently asked questions
Do surgical masks protect against smog?
Only a little. US EPA guidance says surgical and one-strap paper masks give minimal protection; a well-fitting KN95, N95 or FFP2 mask that seals around the nose, mouth and chin works better.
Should children wear masks in smog?
WHO guidance says children under 5 should generally not wear masks, and masks rarely seal well on most children. Keeping young children indoors on bad-air days is safer; ask your doctor about older children.
Is it safe to exercise outside during smog?
It is better to avoid hard exercise outdoors when air quality is poor. Walk instead of running, shorten your activity, or exercise indoors.
Does an air purifier help?
A HEPA air purifier of the right size can lower particle levels in a room. Keep windows closed and avoid indoor smoke so it works well.
In an emergency call Rescue 1122 where the service is available, or go to the nearest hospital emergency department.