Breathing Easier: How Years of Air Pollution in Northeast Ohio May Have Affected Your Health — And What You Can Do About It

Did You Grow Up in Northeast Ohio? You May Have Breathed in More Than Just Fresh Lake Erie Air

If you were raised in the Cleveland area anytime since the 1980s, chances are high that you were exposed to elevated levels of air pollution—particularly fine particulate matter (PM2.5) and ozone. While we’ve seen major improvements since the days of heavy industrial smog, our region still struggles with short-term air quality spikes.

And now, we’re facing a new threat:

Wildfire smoke from hundreds (even thousands) of miles away is now blanketing Northeast Ohio during parts of the year—raising PM2.5 to dangerous levels and compounding decades of local air exposure.

As someone born and raised here, I’ve taken a personal interest in how this affects our long-term health. In this post, I’ll break down the science and share what you can do to help repair the damage and protect yourself moving forward.

A Look Back: Cleveland’s Air Quality from 1985 to Now

1980s–1990s: Industrial emissions, vehicle exhaust, and coal-fired power plants led to elevated levels of sulfur dioxide, PM10, and ground-level ozone. If you grew up on the west or south sides of Cleveland during this time, you likely experienced frequent “Code Orange” air quality days, especially during summer.

Late 1990s–2000s: Monitoring for fine particulates (PM2.5) began. Northeast Ohio’s levels consistently exceeded the recommended limits, especially in urban corridors near highways and industry.

2010s: Cleaner fuel standards, emission controls, and plant closures improved annual averages—but ozone exceedances and episodic spikes in PM2.5 (especially in the summer) remained common.

2020s: Northeast Ohio is still considered a “nonattainment” area for ozone. The 2025 “State of the Air” report ranked Cleveland:

9th worst in the U.S. for short-term particle pollution - With an “F” grade for ozone-related smog.

Wildfire Smoke and Its Local Impact

You might have noticed more haze, breathing irritation, or alerts about “air quality action days” even when no local sources are active. That’s because wildfire smoke from Canada and the Western U.S. is now a seasonal reality here in Northeast Ohio.

In 2023 and 2024, we experienced some of the worst air quality days in recent memory—caused not by local pollution, but by long-distance wildfire smoke.

PM2.5 levels skyrocketed, reaching unhealthy levels for hours or days at a time.

This creates short-term health risks (headaches, fatigue, breathing issues) and adds to long-term cumulative exposure.

Even if you’ve lived healthfully and indoors most of the time, these exposures add up—especially in people over 40 who may already have early signs of cardiovascular or respiratory changes.

Health Consequences of Cumulative Air Pollution Exposure

• Decades of research show that chronic exposure to PM2.5 and ozone is associated with:

  • Reduced lung function and accelerated respiratory aging

  • Increased risk of heart disease, stroke, and high blood pressure

  • Higher risk for dementia, cognitive decline, and Alzheimer’s

  • Systemic inflammation, oxidative stress, and vascular dysfunction

  • Higher overall mortality

Wildfire smoke is particularly dangerous because it contains ultrafine particles, volatile organic compounds (VOCs), and carcinogens. These particles bypass your body’s defenses and lodge deep in the lungs and bloodstream—triggering systemic damage.

What You Can Do: 8 Evidence-Based Ways to Heal and Protect

Even if you’ve spent your entire life in this region, there’s good news: you can reduce risk, repair some damage, and build resilience. Here's how:

1. VO₂ Max Training (High-Intensity Cardio)

• Increases lung and heart function

• Improves endothelial health and arterial elasticity

• Stimulates mitochondrial repair and autophagy

• Do 1–2 sessions per week of high-effort intervals: hill sprints, rowing, incline treadmill, or cycling.

2. Anti-Inflammatory, Antioxidant-Rich Diet

• Neutralizes oxidative damage from air pollution

• Supports detoxification and immune resilience

Focus on:

• Cruciferous vegetables (broccoli, Brussels sprouts)

• Garlic, onions, turmeric, ginger

• Deep-colored berries, pomegranate, green tea

• Omega-3-rich fish like salmon and sardines

• Extra virgin olive oil and leafy greens

3. Targeted Supplementation

Ask your provider if these are right for you:

• NAC (N-Acetyl Cysteine): Replenishes glutathione

• Omega-3s (EPA/DHA): Lowers inflammation

• CoQ10 (Ubiquinol): Supports mitochondrial and heart health

• Magnesium: Essential for cardiovascular and lung function

• Vitamin D3 + K2: Modulates immune system and calcium metabolism

4. Cold Exposure (Cold Showers or Plunges)

• Stimulates circulation and boosts mitochondrial adaptation

• Reduces chronic inflammation and stress hormones

• Try brief cold showers (30–90 seconds) or cold plunges 2–3 times per week.

5. Sauna Therapy (Infrared or Traditional)

• Encourages sweating and detoxification

• Reduces blood pressure and systemic inflammation

• Supports stress resilience and vascular health

• Use 2–3 times weekly for 15–25 minutes. Follow with cold rinse if tolerated.

6. HEPA Air Filtration at Home

• Protects you during high-pollution days, especially wildfire events

• Reduces allergens, VOCs, and PM2.5 indoors

• Place units in bedrooms, living rooms, and workspaces.

• Use MERV-13 or better HVAC filters, and avoid burning candles or incense indoors.

• Monitor daily AQI at airnow.gov and avoid outdoor activity when AQI > 100.

7. Prioritize Restorative Sleep & Stress Reduction

• Deep sleep supports cellular repair

• Chronic stress amplifies pollution’s damaging effects

• Maintain a consistent bedtime, minimize blue light at night, and consider breathing exercises, prayer, or meditation to reduce stress load.

8. Track Your Health with Preventive Screening

Speak to your healthcare provider about:

• hs-CRP (inflammation)

• LDL particle count or ApoB (vascular risk)

• Pulmonary function tests (FEV1/FVC)

• Coronary Artery Calcium (CAC) Score by age 45–50

• Optional: Biological age or epigenetic testing

Final Thoughts: It’s Never Too Late to Act

Yes, the air you breathed growing up may not have been ideal, but your story doesn’t end there. With the right lifestyle and science-backed interventions, you can dramatically reduce your risk of chronic disease, improve your quality of life, and build lasting resilience.

Let this be your invitation to reclaim your health, one breath at a time.