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Self-care guide
From PM 2.5 dust

Because the PM2.5 dust problem is no longer a distant issue for us, especially in a big city like Bangkok.
With dense population and heavy traffic, we should take care of ourselves and protect ourselves in the first place.
For our own good health, let's see how to cope!

“Air quality”
How do we measure it?

Air quality measurement is divided into 5 levels using PM2.5 values in general atmosphere in units of micrograms per cubic meter (μg/m3) compared to health impact monitoring values. Each level is symbolized by a color as follows:

How to deal with PM2.5 dust

We have daily lifestyle recommendations to prevent health effects from PM2.5 dust.

General public Risk group
young children, elderly people,
Pregnant women and people with underlying diseases

The air quality is very good.

You can carry out activities as usual.

You can carry out activities as usual.

Good air quality

You can carry out activities as usual.
  • Avoid outdoor activities or exercise.
  • Monitor your health. If you experience any unusual symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.

Moderate air quality
  • Avoid outdoor activities or exercise.
  • Monitor your health. If you experience any unusual symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.
  • Avoid going out or doing outdoor activities. If you have to go out, wear a mask to protect against PM2.5.
  • People with chronic diseases should watch out for unusual symptoms. If they experience unusual symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.

Air quality is beginning to have an impact on health. 
  • Reduce or limit outdoor activities and outdoor exercise.
  • Wear a mask to protect against PM2.5 when you need to go outside and exercise in places where there is no dust.
  • Watch out for or observe for any unusual symptoms. If you have frequent coughing, nausea, dizziness, headache, or severe symptoms, see a doctor immediately.
  • Reduce or avoid outdoor activities. If necessary, wear a mask to protect against PM2.5.
  • Avoid exercising outdoors and switch to playing in a place where there is no dust. If you experience any abnormal symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.
  • People with chronic diseases should prepare necessary medicines and equipment.

Air quality affects health
  • Avoid going out and doing outdoor activities.
  • Stay home and wear a PM2.5 mask every time you go outside.
  • If you experience any abnormal symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.
  • People with chronic diseases should prepare at least 5 days' worth of medicine and necessary equipment.
  • Reduce or avoid outdoor activities. If necessary, wear a mask to protect against PM2.5.
  • Avoid exercising outdoors and switch to playing in a place where there is no dust.
  • If you experience any unusual symptoms such as frequent coughing, nausea, dizziness, or severe symptoms, see a doctor immediately.

Information from the Citizen's Guide: How to Safely Monitor PM 2.5 (Department of Health, Ministry of Public Health)

How to assess health risks

You can assess your health and how much you are at risk from the effects of PM2.5 dust using this test.

What symptoms do you have?

You can select more than 1 option.
View Results
You have a risk level
Severe level

Your symptoms are definitely chest pain, shortness of breath, and chest pain, which are at a severe risk level. It is recommended to consult a doctor at Air Pollution Clinic

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You have a risk level
Moderate level

If your symptoms are skin rash or eye irritation, which are at a moderate risk level, it is recommended that you consult a doctor at Air Pollution Clinic Or a hospital near your home

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You have a risk level
Minor level

Your symptoms are skin rash or eye irritation, which are at a low risk level. You should continue to monitor for abnormalities. If your symptoms worsen, it is recommended that you consult a doctor at Air Pollution ClinicOr a hospital near your home

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How to exercise safely from PM2.5

Exercise is a period when the lungs and heart work harder. It is an activity that is at risk of ingesting PM2.5 into the body more easily, especially sports that require a lot of effort, such as mountain climbing, running, cycling, football, tennis, etc. Therefore, you should do the following:

  • Track air quality in the application AirBKK and Air4Thai Before exercising
  • Never wear an N95 mask while exercising
  • Exercise in a public park and let the trees help filter dust
  • Reduce or avoid exercising in areas with orange-red dust levels or in the morning
  • Avoid outdoor exercise when PM2.5 levels are red

Prepare Your Home for Dust
How to be safe

In addition to taking care of yourself outside from PM2.5,
Preparing at home is something we should also do.
Likewise, it's easy with 3 main methods as follows:

  • Organize your home according to the 3S1L principles. 
    • S. Clean up and get rid of unnecessary items to prevent them from becoming a source of dust accumulation. 
    • Sat. Clean the house and equipment regularly.
    • S. Create an environment that helps reduce dust, such as planting trees.
    • L. Avoid activities that create dust, such as burning garbage.
  • Create a dust-free room to help reduce exposure to dust during periods of orange and red air quality by preventing dust from entering the room and not doing activities that create dust in the room. This can be done both at home and in public buildings.
    • Choose a room that is dust-free and with tightly closed doors and windows. 
    • Clean and remove dusty items.
    • Turn on the fan/air conditioner to circulate the air.
    • Close the gaps and leaks tightly.
    • Open the windows when there is less dust to ventilate.
    • Close doors and windows tightly.
    • Avoid activities that increase dust, such as lighting incense.
    • Clean the room every day using a damp cloth instead of a sweeper.
  • Install an air purifier to help reduce dust. 

Other interesting stories

Self-care guide
From PM 2.5 dust

Take care of yourself and your loved ones. From PM 2.5 dust

Pollution Clinic
By air

Health services
About air pollution

Dealing with dust like
Real-time through
LINE Alert

Notification when dust value
PM 2.5 exceeds standards

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