Autumn smog and wellbeing — oxidative stress and antioxidants

With the start of the heating season, smog is back in the conversation in many Polish cities. Shorter days, cooler mornings, smoke from chimneys and stoves — and that characteristic feeling of "heavy air". Many people then notice they feel worse: an irritated throat, tiredness, less desire to be active. In this post we calmly explain what smog is, what so-called oxidative stress has to do with it, and how you can take care of yourself in the smog season in everyday life. We write educationally: without scaremongering and without promises that any treatment will "remove" the effects of pollution.

What smog is and where it comes from in autumn

Smog is air pollution in which particulate matter plays the key role — fine particles labelled PM10 and PM2.5 (with a diameter of up to 10 and up to 2.5 micrometres respectively). The smaller the particle, the deeper it can penetrate the airways. According to the Chief Inspectorate for Environmental Protection (GIOŚ), the largest exceedances of standards for particulate matter and benzo(a)pyrene in Poland are recorded in the heating season, mainly in the south of the country and in large cities.

Why is it worse in autumn and winter? Several factors combine: intensive heating of homes (especially in individual stoves and boilers), lack of wind and precipitation, and weather phenomena that "pin" pollution close to the ground. The result: pollutants accumulate, and concentrations can rise to levels that GIOŚ flags with warnings.

You can always check current data for your area on the official GIOŚ portal powietrze.gios.gov.pl — a reliable source worth a glance before planning a walk or workout outdoors.

Oxidative stress and free radicals — what it is about

To understand why polluted air can be noticeable, one concept helps: oxidative stress.

In every cell, so-called reactive oxygen species (ROS) are constantly formed — including the hydroxyl radical, the superoxide anion radical and hydrogen peroxide. In moderate amounts they are needed (they take part in cell signalling and in the body's defence). The problem arises when there are too many of them relative to the natural defence mechanisms — that is, antioxidants. This state of imbalance is called oxidative stress.

What does smog have to do with it? Scientific studies indicate that fine particulate matter (especially PM2.5) contains redox-active components — transition metals, quinones, so-called persistent environmental free radicals — which in the airways can drive the formation of reactive oxygen species. This is one of the mechanisms described in the literature through which air pollution is linked to irritation and inflammation in tissues.

In short: antioxidants are natural "peacemakers" that help maintain balance. That is why in the smog season it is worth making sure you do not run short of them.

How to take care of yourself in the smog season

There is no single magic solution — what counts is the sum of sensible habits. Here are practical steps, based on common sense and general air-quality recommendations.

Check air quality. Before you go for a run, look at the GIOŚ portal or an app with smog data. On days with high particulate concentrations, consider moving intense exercise indoors and shortening the time you spend outside.

Air your home wisely. At the smog peak (often in the evening and in windless weather) limit airing; choose times when the air is cleaner.

Consider an air purifier with a HEPA filter. At home and in the bedroom it can really lower the concentration of particulate matter indoors — one of the simpler investments in breathing comfort during the heating season.

Go for a diet rich in antioxidants. "Eat the rainbow" — that is, vegetables and fruit of different colours. Well-known sources are vitamin C (peppers, parsley, berries, citrus fruit), vitamin E (nuts, seeds, vegetable oils) and carotenoids such as beta-carotene and lycopene (carrots, pumpkin, tomatoes). Studies on antioxidant supplementation in the context of pollution give inconclusive results, but a varied diet rich in vegetables and fruit is widely recommended for general health — and this approach is worth treating as a priority.

Take care of the basics. Hydration, sleep, exercise (in cleaner air) and avoiding tobacco smoke — which is itself a source of reactive oxygen species — are the foundation of wellbeing in a difficult season.

Hydrogen therapy as a wellness element

At the AGAMED clinic in Szczecin we offer molecular hydrogen (H₂) inhalations as a relaxation treatment supporting everyday wellbeing. Why mention it in the context of antioxidants?

Molecular hydrogen is sometimes described in the literature as a strong, natural antioxidant. A well-known paper published in Nature Medicine (Ohsawa et al., 2007) showed in laboratory conditions that H₂ can selectively react with the most reactive hydroxyl radical, without touching the oxygen species the body needs for signalling. It is this "selectivity" that aroused the interest of scientists.

It is important, however, to keep things in proportion: studies are investigating the potential of hydrogen in various models, but hydrogen therapy at the clinic is a wellness treatment — part of caring for comfort and relaxation, not a method of treating the effects of smog or any disease. If you want to understand the topic in more depth, we have written a separate, calm guide: Molecular hydrogen (H₂) — what it is and what science is studying.

For people looking for a moment of calm in the smog season, an H₂ inhalation can be a pleasant addition to the healthy habits described above — treated as a complement, not a replacement.

Important: This post is educational and does not replace medical advice. If smog worsens your respiratory or circulatory symptoms, consult a doctor. Hydrogen therapy (H₂ inhalations) is a wellness treatment supporting wellbeing — it does not treat the effects of air pollution or any disease and does not replace treatment recommended by a doctor.

Frequently asked questions

Does autumn smog really affect wellbeing?

Many people report an irritated throat, cough or tiredness in the heating season on days of high particulate levels. The scientific literature links fine particulate matter (PM2.5) with increased oxidative stress and inflammation in the airways. The reaction is individual — the most sensitive are people with respiratory diseases, children and seniors.

Where can I check the current smog level in my area?

On the official GIOŚ portal powietrze.gios.gov.pl, which presents current data from measurement stations across Poland, including PM10 and PM2.5 measurements.

Do dietary antioxidants "protect against smog"?

A varied diet rich in vegetables and fruit provides antioxidants that support the body's natural balance and is recommended for general health. It should not, however, be treated as a protective shield against pollution — the most effective approach is simply limiting exposure to particulate matter (checking air quality, a purifier, sensible airing).

What is hydrogen therapy at the AGAMED clinic?

It is an inhalation of molecular hydrogen (H₂) — a non-invasive relaxation treatment from the wellness area, supporting everyday wellbeing. It is not a method of treatment. You will find more information on the hydrogen therapy page, and for details on booking an appointment call 519 055 858 or use the contact page.

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Sources:

• Chief Inspectorate for Environmental Protection — Air quality in Poland and gov.pl/web/gios
• Lodovici M., Bigagli E., Air pollution causing oxidative stress — ScienceDirect
• Jomova K. et al., Reactive oxygen species, toxicity, oxidative stress, and antioxidants — PMC10475008
• Air pollution, oxidative stress and dietary supplementation: a review — European Respiratory Journal
• Ohsawa I. et al., Hydrogen acts as a therapeutic antioxidant by selectively reducing cytotoxic oxygen radicals, Nature Medicine 2007 — nature.com/articles/nm1577