To be honest, Thailand—especially Bangkok—is currently facing an incredibly severe PM 2.5 situation. As soon as you wake up and open the window, you can immediately see the intense toxic PM 2.5 dust. This causes anxiety about whether we can survive the threat of lung cancer. If anyone asks if this is an overreaction, the answer is absolutely not. The PM 2.5 levels are so high that it is impossible not to feel worried.
Normally, when we breathe, nose hairs and mucus help trap large dust particles. However, they cannot catch PM 2.5. Because of its tiny size, it travels through the trachea into the pulmonary alveoli and absorbs directly into the bloodstream as soon as it is inhaled. Even worse, this toxic dust contains foreign substances such as heavy metals, chemicals, and carcinogens. Once it enters the bloodstream, the body views it as an intruder, triggering the immune system to become hyperactive and release inflammatory substances to fight back. This results in systemic inflammation throughout the body.
PM 2.5 toxic dust stimulates the production of a massive amount of free radicals, causing our cells to deteriorate rapidly. It also manifests symptoms such as sensitive skin and wrinkles. If the body is exposed to this toxic dust continuously for a long time, it can lead to chronic diseases such as flared-up allergies, asthma, or even cancer.
The body’s immune system functions like soldiers protecting a city, fighting and destroying enemies. With an enemy like PM 2.5 surrounding us, we must check if our immune system is still capable of handling it. Is our immunity working well enough? Can it still protect our bodies?
Observe if you have experienced any of the following symptoms in the past week: breathing slower than usual, nasal congestion, a runny nose, or a constant dry cough despite resting or taking medication. Perhaps your skin is itchy and more sensitive than usual, or rashes appear in unexpected places. You might feel chronic fatigue—sleeping for a long time but waking up unrefreshed, experiencing brain fog, or slow thinking. Your eyes might be unusually inflamed or dry, stinging, red, or having discharge. The final signal is getting sick easily, frequent sore throats, or catching colds often. If so, it indicates that your immunity is compromised and your health is declining.
The first thing we must do is avoid placing ourselves in the middle of the toxic dust—which is easier said than done. Other helpful measures include taking good care of yourself: getting enough quality sleep in a safe environment free from dust and other pollutants. An air purifier should be installed, but if you don't have one, at least mop the floor regularly to remove dust and sip water constantly while awake.
Many people, upon seeing the toxic dust, rush to pharmacies to buy various vitamins. However, little do they know that we should actually start by detoxifying through adequate water intake. Sip small amounts frequently throughout the day, aiming for 1.5–2 liters. The benefit of drinking enough water is that it helps the lymphatic system eliminate waste more efficiently. Additionally, rinse your nose more frequently to clear toxic dust trapped in the nasal cavity, which is especially suitable for days spent outdoors. Most importantly, do not neglect your diet. You must eat from all five food groups, focusing on colorful fruits and vegetables. Don't forget that Thai food contains curry pastes and various spices that help boost anti-inflammatory defenses, such as ginger, shallots, onions, and turmeric. Choose these menus more often during periods of high dust. You must also avoid alcohol and cigarettes as they increase inflammation and allow free radicals to enter the body more easily. Furthermore, avoid high-fat and sugary foods—emphasizing that if you can avoid them, you must.
Historical data and weather forecasts show that PM 2.5 is prevalent from December to April every year, but the peak period is from January to March. According to statistics from IQAir and the Pollution Control Department, March is the harshest month. It is the month when toxic dust levels reach their annual peak because the air is extremely dry and the wind is still, causing dust to accumulate densely. PM 2.5 will only dissipate when it rains. Therefore, you must take great care of yourself. As long as the toxic dust remains, we must pay even more attention to our health.
