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    霧霾天這些細節別忽略

    作者:王嘉    來源:三秦都市報   日期:2019-01-08 09:14:34
    導讀:近日受重污染天氣影響,西安、咸陽等地啟動重污染天氣Ⅰ級應急響應,實行機動車單雙號限行措施。
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      近日受重污染天氣影響,西安、咸陽等地啟動重污染天氣Ⅰ級應急響應,實行機動車單雙號限行措施。在這“十面霾伏”的環境中,我們該如何做好自我防護和調節,來看看這些容易被大家忽略的細節。
     

      霧霾天也要應對心理疾病
     

      冬季是霧霾天氣的高發季節,加之天氣寒冷,人們很容易受到一些疾病的侵害。大家都知道霧霾會引起呼吸系統疾病,開始可能會覺得鼻干、鼻癢、打噴嚏、咽干、咽癢、咽痛、咳嗽、咳痰等,長期可能會造成支氣管哮喘、慢性阻塞性肺疾病等。此外,霧霾還容易導致結膜炎,霧霾天空氣中的微粒附著到角膜上,可能引起角膜炎、結膜炎,或加重患者角膜炎、結膜炎的病情。
     

      此外,連續的霧霾天氣會使人產生心情煩躁、情緒低落等負面情緒,尤其是心理脆弱、患有心理障礙的人會感覺心情異常沉重、精神緊張,誘發嚴重的心理疾病。有研究發現,空氣污染程度會對個人幸福感產生負面影響,陰沉的霧霾天氣容易讓人產生悲觀情緒,使人產生疲憊感,出現情緒低落、煩躁不安、對什么事都提不起興趣、容易發脾氣等不良情緒,極易誘發抑郁癥。尤其是一些心理素質較差或原本就有心理疾病的人,在這種情況下,更容易引起情緒上的波動,甚至導致發生過激行為。據相關醫學研究發現,在霧霾環境下,光照的變化是引起焦慮和產生抑郁的主要原因。一種有關作用機制的研究認為,光照會影響人體 內血清素(5-HT)水平的變化,而血清素具有使人身心放松、產生快感的作用,當血清素水平發生變化時,會使人的情緒也產生相應的變化。
     

      霧霾天缺乏充足的陽光,當人在霧霾天時,由于人體得不到充足的陽光,就會導致焦慮和抑郁的負性情緒增多。另外,也有理論認為,光照的缺乏會導致大腦內松果體產生的具有促進睡眠、調節時差功能的褪黑素減少,從而使人出現抑郁癥狀。在霧霾天里,當大家感到情緒低落、焦躁不安時,可以多與家人、朋友談心交流,或者在安靜的環境里聽聽節奏舒緩的音樂,讓自己的身心適度放松。對于需要長期待在室內的上班族,調亮室內的燈光,營造一個光線充足的舒適環境,還可以在室內適度做些運動,以刺激人體的中樞神經系統,給人帶來輕松愉快的感覺。對患有嚴重抑郁癥的患者,應及時就醫,接受正規的藥物治療或心理治療。
     

      進入室內需要做的清潔三件事
     

      霧霾天氣外出活動后,衣服、口鼻、裸露的皮膚都會附著霧霾中的大量污染物,可持續對健康造成危害,因此回來后應及時脫掉外衣、清洗口鼻及裸露皮膚,主動咳嗽清理氣管內有害物質。進入室內必做的三件事:外出進入室內后就要將附著在我們身體上的霾及時清理掉,以防止PM2.5對人體的危害。清理的方法很簡單,做三件事:洗臉、漱口、清理鼻腔。洗臉最好用溫水,可以將附著在皮膚上的霧霾顆粒有效清潔干凈。漱口的目的是清除附著在口腔的臟東西;最關鍵的是清理鼻腔,洗凈雙手后,捧溫水,用鼻子輕輕吸水并迅速擤鼻涕,反復幾次,鼻腔的臟東西就全部清理干凈了。需要注意的是清理鼻腔時,一定要輕輕吸水,避免嗆咳,家長在給兒童清理鼻腔時,應用干凈棉簽蘸水反復清洗。
     

      開窗通風有講究,很多人認為霧霾天氣要緊閉門窗,這種觀點有失偏頗。每個人外出回到家中時都有可能攜帶病原微生物,如果不開窗通風,屋內的微生物聯合細菌含量將逐漸累加,甚至多于室外空氣。如果家中有流感患者的話,就更需要每日對室內空氣進行換氣、流通,否則密閉環境下流感病毒會傳染給家中其他成員。如果家里有廚房油煙污染、家具添加劑污染等,不通風換氣,污濁的室內空氣同樣會危害健康。開窗時選擇陽光較充足、污染物較少的時候進行10到20分鐘短時間的開窗通風換氣。也可以在陽臺、露臺、室內多種植綠植,綠蘿、萬年青、虎皮蘭等綠色冠葉類植物,因其葉片較大,吸附能力相對較強。還可以使用空氣凈化器,市面上80%的空氣凈化器,對PM2.5有很好的吸附效果,注意使用時要勤換過濾芯。 此外,重污染天氣居室內的打掃可使用沾濕的墩布、抹布等進行室內清潔,并適當增加頻次。
     

      飲食方面應該注意這些
     

      清淡飲食為主,多喝水:建議大家保持科學的生活規律,避免過度勞累,多飲水。盡量以清淡飲食為主,不要吃蔥、蒜、辣椒等刺激性食物。可多吃一些富含維生素C、維生素E的食物,以利于身體排出粉塵微粒,如檸檬、橙子、獼猴桃、梨、枇杷、橘子、青椒、白菜、土豆、菠菜等。尤其是兒童和老年人抵抗力較差,可適當多吃一點豆腐、牛奶、魚、雞蛋等,因為蛋白質有提高抵抗力的作用。
     

      補充鈣和維生素D:霧霾天氣,接觸陽光的時間減少了,需要適量補充些維生素D。建議多吃點魚類,尤其是海魚,比如三文魚、金槍魚等。多吃豆腐、牛奶、黃花魚(及其他海魚)、動物肝臟、蛋黃、瘦肉、乳酪、堅果,這些食物中富含維生素D,對補鈣很有利。
     

      增加富含β-胡蘿卜素及抗氧化的食物:比如南瓜、木耳、山芋、胡蘿卜、哈密瓜、橘子、橙子這些食物。β-胡蘿卜素可以在體內轉換為維生素A,不僅可以起到抗氧化的作用,更重要的是維生素A的生理功效——維護上皮組織細胞,可以在呼吸道形成一層有效防止外界污染物入侵的保護膜。含維生素A較多的食物有:魚肝油、肝類、新鮮萵苣、白菜、青豌豆、西紅柿、芹菜、胡蘿卜、蛋類、牛奶等。胡蘿卜、紫甘藍、藍莓、紫薯、葡萄、柚子、綠茶等,都含有豐富的抗氧化成分。多食用能增強人體免疫功能和抵抗力。
     

      霧霾天穿衣也有大講究
     

      霧霾天佩戴口罩很重要,有效地隔離了霧霾直接接觸到口鼻,是直接且有效的預防方式。需要注意的是佩戴氣密性檢查不能少,正確佩戴口罩后,必須進行佩戴氣密性檢查,雙手捂住口罩呼氣,若感覺有氣體從鼻夾處漏出,應重新調整鼻夾,若感覺氣體從口罩兩側漏出,需要進一步調整頭帶和耳帶的位置,如果不能緊密貼合,需要更換口罩型號。長時間佩戴口罩,外面附著了顆粒物等大量污染物,會造成呼吸阻力的增加,口罩內也會附著呼出氣體中的細菌和病毒等,因此建議佩戴者根據口罩的呼吸阻力和衛生條件適時更換口罩。
     

      戴帽子也不能少,頭發吸附污染物的能力眾所周知,出門前戴帽子,能夠有效緩解這種危害。還要注意,不要為了瀟灑而打扮,穿的太零碎就增大了和有害空氣接觸的面積,穿長長的大衣,又保暖,又健康。
     

      霧霾成分復雜,除攜帶有毒顆粒外,還有一些致病菌。人體吸入后,首先會影響呼吸系統,嚴重的還會引發過敏、感染。對于老人、小孩及心肺功能較差的人來說,霧霾天特別容易“中招”。需要注意的是,如果出現呼吸道、眼部嚴重刺激癥狀,如咳嗽、喉嚨痛、眼部紅腫流淚等,建議及時就醫,以緩解癥狀。呼吸病患者和心腦血管病患者在霧霾天更要堅持按時服藥,以免發病,若有不適,應及時就醫。(陜西發展觀察)
     

      

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