Foods To Get Fit - What Should You Eat When Exercising?

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Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when combined with physical exercise and training will yield the desired results. Training is the stimulus that sends impulses to the muscles instructing them to work at a specific level.  For the trigger to be effective, proper feeding is fundamental. The type of diet incorporated depends on the kind and intensity of the exercises. Energy is needed for the body's various functions including growth maintenance, daily activities, exercise , and other body movements and operations. This article is intended to provide education on the best foods to eat while exercising. Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when...
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Sources of Indoor Air Pollution

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Indoor air pollution is precipitated by the occurrence of toxic compounds within a building or an enclosed space such as homes, offices, workplaces, schools, hospitals, and vehicles. The foreign substances decrease the quality of natural air constituents

Indoor air pollution is precipitated by the occurrence of toxic compounds within a building or an enclosed space such as homes, offices, workplaces, schools, hospitals, and vehicles. The foreign substances decrease the quality of natural air constituents thus posing health threats to the indoor residents. According to scientific findings, the air in our homes is more polluted than the outdoor air.


Almost 90% of the population spent most of their time indoors either at home or at workstations which makes them more vulnerable to internal air toxicity. The greatest percentage of human lives depend on the quality of air in their habitat.

Almost 90% of the population spent most of their time indoors either at home or at workstations which makes them more vulnerable to internal air toxicity
A sample of an indoor ambient

Proper ventilation enhances the movement of fresh air within the indoor setting. However, it also allows the admittance of pollutant materials from outside. The air quality in an enclosed space depends on the activities of the occupants and the quality of infiltrating external air.


In the attempt of man to create structures to shelter them from the effects of adverse weather seasons such as rain, winter, summer, and autumn, they have not been able to tame the sources that contribute to indoor air pollution. This article reviews the sources of indoor air pollution and suggested ways of curbing it.


Man's indoor ambient can be defined as an intricate ecosystem that comprises assorted aspects namely occupants and their activities, air movements, ventilation, building enclosure, and its surrounding.

Where Do We Get Indoor Air Pollutants?

They fall into the following categories:

  • Microorganisms

  • Particulates

  • Volatile organic compounds

  • Inorganic gases

  • Organic gases

  • Moisture

  • Radon

  • Asbestos

  • Tobacco smoke

Microorganisms

Indoor microorganisms are related to human activities and the presence of domestic animals. The microbes include bacteria, viruses, and fungi. They produce particulate matter from their cellular mass components. Microorganisms such as spores, molds, and fungi multiply in damp walls, floors, ceilings, and grooves of inadequately maintained air conditioning gadgets.


Microorganisms are related to human activities and the presence of domestic animals. The microbes include bacteria, viruses, and fungi. They produce particulate matter from their cellular mass components
Microorganisms growing on different growth media

Poor ventilation and untreated recirculating air facilitate the growth and concentration of microbes. Hospital floors and carpets may harbor infectious microorganisms. Viruses and fungi which affect the respiratory system can be transferred from person to person. Microorganisms cause diseases through the respiratory system, oral cavity, or open wounds.

Particulates

They represent a wide range of chemical and physical contaminants found in the air as particles. They comprise solid or liquid particles. Examples are smoke, fumes, and mists.


Particulate contaminants are grouped as suspended particulate matter or respirable particulate matter. Those found at the workplace are derived from activities related to work like: ingredients used in the manufacturing process, asphalt applied in roofing operations, or ore deposit drilling.


In homes, the derivations of respirable particulate matter include dirt collected by the carpets and fleecing sources, construction and renovation remain, paper dust, worn-out insulations, kerosene heaters, wood stove, humidifiers, and fireplaces.

Volatile Organic Compounds (VOCs)

Volatile organic compounds can easily give off gases under standard room temperatures and relative humidity. After ventilation, the VOCs are the first center of concentration in the diagnosis of indoor air quality.


Popular sources of VOCs are photocopying materials, carpets, wall coverings, furniture, refrigerants, gasoline, beauty products, biological matter, hygiene products, plastic containers, and disinfectants.

Inorganic Gases

Indoor combustion takes place during the heating, cooking, and power machinery process that includes vehicles and generators. Vehicular pollution gives out high levels of gases and particles.


Unvented gas cooking appliances and pilot lights produce Nitrogen dioxide, Carbon monoxide, Carbon dioxide, Formaldehyde, Hydrogen cyanide, Sulfate particles, organic particulate matter, and organic vapors.


Carbon monoxide is also produced by the incomplete burning of hydrocarbons. Common home sources include wood stoves, kerosene lamps and heaters, and tobacco smoke. Human and animal respiration releases Carbon dioxide.


The increased use of space heaters, wood, and coal-burning stoves exacerbates indoor pollution. Basement parking garages encourage the saturation of Nitrogen dioxide.   The gases have adverse effects on human health.


Automobiles emit pollutants into the environment that infiltrates into the indoor space
Cloud of vehicular smoke

Sulfur dioxide emanates from emissions, kerosene space heaters, combustion of fossil fuels, or burning of any substance containing Sulfur.


Ground Ozone gas emerges from discharges from office electrical equipment like laser printers, computers,  and photocopiers. 


Chlorofluorocarbons are halogen gases that have been used as heat transfer gases in refrigerators. Inhalation of the gases may lead to cardiotoxicity.


Formaldehyde is a component present in most produced items. It's mainly available in newly completed habitations. Formaldehyde is a gas having a pungent smell at higher concentrations but has no color. Outdoor infiltration also feeds the indoor atmosphere with gas.


Primary sources in the inner dwellings include construction materials(plywood, particle boards), combustion appliances, cigarette smoke, consumer products - personal care products, cleaning agents, facial tissues, paper towels, and napkins.

Organic Gases

Odors are gaseous contaminants that bring discomfort, irritation, complaints, fear, and panic. Organic gases arise from indoor inhabitants and their activities. Regular activities regarding cooking, smoking, and the use of lavatories give out offensive smells. Building materials and furnishings similarly produce a putrid smell.

Moisture

Water vapor in interior spaces is a result of metabolism, respiration processes, combustion, evaporation from clothes and dishwashing, and bathroom chores. Indoor water condensation increases the corrosive effects of absorbed gases. Low aeration spikes up the relative humidity levels during heating periods. Excess water vapor absorbs on dry or cold surfaces causing the erosion of building materials, furnishings, artwork, and other wall decorations.

Radon

Radon is an alpha-emitting radionuclide that contributes to a large dose of biological background radiation. Many natural substances are composed of radium - a prototype of Radon gas. The major suppliers of Radon are soil, building materials, and underground water.

Asbestos

Asbestos fibers are resident in insulating and decorating materials, ceilings tiles, and floors. Mechanical vibration, scraping, or forceful disruption of Asbestos containing matter can lead to its dislodge into the indoor environment. 

Tobacco Smoke

Smoking is the basic source of indoor particulate contamination. Environmental tobacco smoke comes from smoke emitted by the burning end of a cigarette, cigar, or pipe and smokes exhaled by smokers.


Tobacco combustion has two classes of contaminants - Mainstream smoke and sidestream smoke.


Mainstream smoke is unadulterated and it's what smokers consume. Sidestream smoke is produced by directly burning tobacco.


Smoking is the basic source of indoor particulate contamination. Environmental tobacco smoke comes from smoke emitted by the burning end of a cigarette, cigar, or pipe and smokes exhaled by smokers.
Emission of cigarette smoke

Everybody smokes either directly or indirectly. Passive exposure to tobacco smoke may result in respirable particles such as Formaldehyde, Benzene, Arsenic, and Acrolein. Low ventilation advances the concentration of tobacco smoke.

Curbing Indoor Air Pollution

The regulation of indoor air pollutants is essential for healthy living. Some of the ways that can be applied to maintain a  clean internal ambiance include the following:


  • Property owners, architects, engineers, and interior designers should use healthier construction materials that lower the risks of air pollution.


  • Raw materials with fewer pollutants should be adopted by manufacturing industries and waste products and gases disposed of in a manner that will cause decreased air toxicity.


  • Government agencies should ensure that all the laws and regulations tied to the protection of the environment against hazardous air pollutants are strictly followed. Anyone breaching the laws must be held accountable.


  • Source control is another method of alleviating the extent of indoor air pollution. It encompasses thoughtful product choice, and the establishment of restrictions that eliminate or reduce emissions of deleterious substances in homes, offices, schools, hospitals, vehicles, and other enclosed areas.


  • Proper ventilation, filtration, and air cleaning are approaches to managing home-related air pollution.


  • Indoor smoking exposes non-smokers to the adverse effects of passive/secondary smoking. Smokers should establish a well-ventilated smoking zone away from indoor places.


An effective control method is dependent on the understanding of the emission sources and processes, and knowledge of the emission data from manufacturers’ product development and precautionary information. 


Our health depends on the nature and degree of atmospheric air hygiene. Indoor and outdoor air environments are correlated.


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Comments

  1. AnonymousJuly 20, 2022 at 2:34 AM

    This is good,to ensure healthy lives and promote well-being for all at all ages.

    ReplyDelete
  2. African DossierJuly 20, 2022 at 2:35 AM

    Great content

    ReplyDelete
  3. AnonymousJuly 21, 2022 at 9:15 AM

    Top-notch indoctrination.

    ReplyDelete

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