Balanced Nutrition in the Midst of Pollution

Recently, both local and foreign media have been highlighting air pollution in Indonesia. In 2020, the results of the Air Quality Life Index (AQLI) stated that Indonesia was include as top 10 most polluted countries in the world. The latest data from the research states that almost all Indonesians live in areas with average annual particulate matter (PM) concentrations exceeding WHO standards. Other pollutants can come from Ozone (O3), Sulfur dioxide (SO2), nitrogen oxides (NOx), Carbon monoxide (CO), and lead. This illustrates that we are not only breathing in oxygen, but also inhaling invisible dangerous things.

Particulates are very small, can be in the form of dust, soot smoke and dirt formed from emissions from burning gasoline, oil, fuel and wood. In addition, sources of pollutants are also found in construction sites, garbage dumps, agriculture, forest fires. The material is inhaled through the nose into the lungs. Inhaled air pollutants can irritate the respiratory tract and cause shortness of breath, coughing, wheezing, asthma attacks and chest pain. Continued exposure to pollution also increases the risk of chronic diseases such as Chronic Obstructive Pulmonary Disease (COPD), Heart Attack, Stroke and premature death. Air pollution can also reduce cognitive function and dementia in the elderly. Data from AQLI also states that particulate matter pollution can reduce life expectancy (UHH) by 1.4 years in the average age of the Indonesian population. On the other hand, UHH in diabetes and kidney infections, which are Indonesia’s health burdens, is lower than the effects of air pollution, 1.2 years.

Preventing the increase in air pollution requires systematic arrangements and policies from the government to citizens. Reducing pollution can have a positive impact on health and increase life expectancy. Does diet contribute to the prevention of pollution-related diseases? Of course, the answer is absolutely correct.

Exposure to pollutants can cause molecular changes in the body and the course/pathogenesis of disease due to oxidative stress. Some studies suggest that genes involved in oxidative stress are susceptible to ozone, potentially leading to the development of asthma. Taking antioxidant supplements may provide protection against exposure. Pollutants are a source of free radicals. If the number of free radicals is higher than the antioxidants in the body, oxidative stress is formed. Analogously, a free radical is a substance whose life must have a partner in order to function properly, the partner being an antioxidant. If they are alone without a partner, they will cause harmful effects. A high number of free radicals and not enough antioxidants can cause oxidative stress. Therefore, food sources of antioxidants are necessary for the prevention of oxidative stress. In addition to antioxidants, foods with good sources of protein and fat will boost the immune system in the body to prevent inflammation.

Balanced nutrition has various benefits as a source of energy, maintaining the immune system, repairing damaged cells and the body’s developmental process. My Plate, which depicts portions for staple foods, vegetable side dishes, animal side dishes and vegetables and fruit, has been designed to support a healthy life. The portion of vegetables and fruit is half of the plate while the remaining half is staple foods and side dishes. In a day, the amount of staple food consumption is 3-4 servings, vegetables 3-4 servings, fruit as much as 2-3 servings and vegetable and animal side dishes 2-3 servings. My plate also emphasizes limiting sugar, salt and oil consumption. Vegetables, fruits, nuts, fish are also examples of antioxidant-rich foods, which do not increase free radical production and therefore have anti-inflammatory benefits. Good sources of omega 3 fats will reduce the inflammatory response. Likewise, the content of vitamins C, E and polyphenols can increase the role of antioxidants in the body. Conversely, foods that are high in fat, high in simple carbohydrates (sugar) and fast food are examples of pro-inflammatory foods. Trans fats in bad fat sources can increase bad cholesterol levels. Excessive consumption of simple sugars will cause hyperglycaemia, oxidative stress and increase inflammation in the body.