烟霾又来了。2026 年 9 月，印尼林火的跨境烟霾再度笼罩这片区域，砂拉越一度飙到危险水平，半岛（包括马六甲）的空气污染指数（API）也跟着升高。很多人这几天开始喉咙干痒、干咳、鼻子塞、眼睛涩红、皮肤发痒、整个人累。中医的看法很直接：烟霾里最伤人的细颗粒 PM2.5从口鼻侵入，是一股「燥浊之气」在犯肺——肺是「娇脏」，喜润恶燥，又主皮毛、开窍于鼻，所以呼吸道、鼻子、眼睛、皮肤这几个「门户」首当其冲。方向是润肺清燥、益气固表，把被熏伤的肺气养回来；同时，烟霾期「防」比「治」更重要——戴对口罩、减少户外，才是第一道防线。
The haze is back. In September 2026, transboundary smoke from Indonesian fires has again settled over the region — Sarawak spiked to hazardous levels, and air pollutant readings (API) across the Peninsula, Melaka included, have climbed with it. These past days, many have felt a dry, itchy throat, a dry cough, a blocked nose, sore red eyes, itchy skin, and a heavy fatigue. TCM's view is direct: the most harmful part of haze, the fine particle PM2.5, enters through the nose and mouth as a "dry, turbid qi" that assails the lung — a "delicate organ" that likes moisture and hates dryness, and one that governs the skin and opens at the nose. So the airways, nose, eyes and skin — the body's "gates" — take the first hit. The direction is to moisten the lung, clear dryness, and firm the defence, rebuilding the scorched lung qi. And during a haze, prevention beats treatment — masking properly and cutting outdoor time is the first line of defence.
Jerebu kembali. Pada September 2026, asap rentas sempadan dari kebakaran di Indonesia sekali lagi menyelubungi rantau ini — Sarawak pernah mencecah paras berbahaya, dan bacaan pencemaran udara (API) di Semenanjung, termasuk Melaka, turut meningkat. Hari-hari ini ramai merasa tekak kering dan gatal, batuk kering, hidung tersumbat, mata pedih merah, kulit gatal, dan badan lesu. Pandangan TCM terus: bahagian jerebu yang paling memudaratkan, zarah halus PM2.5, masuk melalui hidung dan mulut sebagai "qi kering yang kotor" yang menyerang paru-paru — organ "halus" yang suka lembap dan benci kering, yang menguasai kulit dan membuka di hidung. Maka saluran napas, hidung, mata dan kulit menerima kesan pertama. Arahnya melembapkan paru, menyahkan kering, dan mengukuhkan pertahanan — dan semasa jerebu, pencegahan mengatasi rawatan.
烟霾到底对身体做了什么？
What Haze Actually Does to the Body
Apa Sebenarnya Jerebu Buat Pada Badan
烟霾不是普通的「灰」。它里面最关键的是 PM2.5——直径不到 2.5 微米、大约只有一根头发丝的三十分之一的细颗粒。它细到鼻毛和鼻腔挡不住，能一路吸进气管、直达肺泡，甚至穿进血液。这就是为什么烟霾天不只是「呛」，而是真的会让身体不舒服。
Haze isn't ordinary "dust." Its most important component is PM2.5 — particles under 2.5 microns across, about one-thirtieth the width of a human hair. They're fine enough that nose hairs and the nasal passage can't stop them; they're drawn down the windpipe to the air sacs of the lungs, and can even cross into the blood. That's why a haze isn't just "choking" — it genuinely makes the body unwell.
Jerebu bukan "habuk" biasa. Komponen terpentingnya ialah PM2.5 — zarah bersaiz bawah 2.5 mikron, kira-kira satu per tiga puluh lebar sehelai rambut. Ia terlalu halus untuk dihalang bulu dan laluan hidung; ia ditarik ke bawah trakea hingga ke pundi udara paru-paru, malah boleh masuk ke dalam darah. Itu sebabnya jerebu bukan sekadar "sesak" — ia benar-benar membuat badan tidak sihat.
一、燥伤肺津。烟霾之气偏「燥」，肺又最怕燥；燥邪一熏，肺里的津液被耗掉，于是喉咙干痒、干咳无痰或痰少而黏、声音沙哑、鼻腔口唇都发干。二、浊阻气道。烟霾还带着「秽浊」，颗粒进到气道刺激黏膜，肺该「宣发肃降」的一升一降被打乱，就咳、胸闷、喘不上气；本来有哮喘、鼻敏感的人这时最容易被点着。三、门户先受。中医说「肺主皮毛、开窍于鼻」，肺气一伤，守在最外层的鼻子、眼睛（泪窍）、皮肤跟着遭殃——鼻塞流涕、眼睛干红痒、皮肤干痒起疹。归结起来，就是「燥浊犯肺、肺失宣降、卫外不固」。
One: dryness drains the lung's fluids. Haze qi leans "dry," and the lung fears dryness most; scorched by it, the lung's fluids are spent — a dry itchy throat, a dry cough with little or sticky phlegm, a hoarse voice, and a dry nose and lips. Two: turbidity clogs the airways. Haze also carries "turbid filth"; particles irritate the airway lining and disrupt the lung's rise-and-fall (dispersing and descending), bringing cough, chest tightness and breathlessness — and those with asthma or a sensitive nose are most easily set off. Three: the gates are hit first. Since the lung "governs the skin and opens at the nose," when lung qi is harmed, the outermost guards — nose, eyes (the tear orifices) and skin — suffer too: a blocked runny nose, dry red itchy eyes, and dry itchy skin. In sum: "dry-turbid qi assails the lung, the lung fails to disperse, the defence loosens."
Satu: kering mengurangkan cecair paru. Qi jerebu cenderung "kering," dan paru paling takut kering; cecairnya terkuras — tekak kering gatal, batuk kering dengan kahak sedikit atau likat, suara serak, hidung dan bibir kering. Dua: kotoran menyumbat saluran napas — zarah merengsa lapisan saluran dan mengganggu naik-turun paru, membawa batuk, sesak dada dan tercungap; penghidap asma paling mudah tercetus. Tiga: pintu diserang dahulu. Kerana paru "menguasai kulit dan membuka di hidung," bila qi paru terjejas, hidung, mata dan kulit turut menderita. Ringkasnya: "qi kering-kotor menyerang paru, paru gagal menyebar, pertahanan longgar."
烟霾天最常「熏」出哪些问题？
What Haze Most Often Brings On
Apa Yang Selalu Dibawa Jerebu
烟霾不挑一个器官下手，而是从「门户」一路影响进去。以下四组最常见，你可能同时中了好几个。
Haze doesn't pick one organ — it works in through the "gates." These four clusters are the most common, and you may have several at once.
Jerebu tidak memilih satu organ — ia bekerja masuk melalui "pintu." Empat kumpulan ini paling biasa, dan anda mungkin ada beberapa sekaligus.
最典型的一组。喉咙又干又痒、忍不住干咳，痰少而黏、卡在喉咙咳不出，说话久了声音沙哑、胸口发闷。咳嗽先分清是燥咳还是痰咳，方向不同——燥咳养阴润肺，痰浊则清肺化痰、把浊气排出去。
The classic cluster. A dry, itchy throat and an irresistible dry cough, little sticky phlegm caught in the throat, a hoarse voice after talking, and a tight chest. First tell a dry cough from a phlegmy one — the direction differs: a dry cough calls for nourishing yin and moistening the lung; turbid phlegm, for clearing the lung and resolving phlegm.
Kumpulan klasik. Tekak kering dan gatal, batuk kering, kahak sedikit dan likat tersekat di tekak, suara serak, dada sesak. Bezakan dahulu batuk kering daripada berkahak — batuk kering perlu melembapkan paru; kahak kotor perlu menyahkan kahak.
鼻子是「肺之窍」，也是挡在最前面的过滤器。烟霾一浓，鼻塞、连打喷嚏、流清涕或黄涕、鼻子又痒又干。本来就有鼻敏感的人，烟霾几乎是最强的诱发开关。方向是宣肺通窍，鼻敏感底子重的还要补肺固表。
The nose is the "orifice of the lung" and the frontline filter. As haze thickens: a blocked nose, sneezing fits, clear or yellow discharge, and an itchy, dry nose. For those with existing allergic rhinitis, haze is about the strongest trigger switch there is. The direction is to open the lung and clear the nose — and to secure the lung's defence where rhinitis runs deep.
Hidung ialah "liang paru" dan penapis barisan hadapan. Bila jerebu tebal: hidung tersumbat, bersin, hingus jernih atau kuning, dan hidung gatal kering. Bagi yang ada hidung sensitif, jerebu ialah pencetus paling kuat. Arahnya membuka paru dan melegakan hidung.
细颗粒直接刺激眼睛，加上空气偏燥，眼睛又干又涩、发红发痒、忍不住揉、见风流泪。中医里「肝开窍于目」，肺燥常连带肝阴不足，所以调理时也会兼顾养阴润燥。别用手揉——越揉越红，用干净的生理盐水或人工泪液冲一冲更好。
Fine particles irritate the eyes directly, and with the air dry, the eyes turn dry and gritty, red and itchy, hard not to rub, and teary in a draught. In TCM the "liver opens at the eyes," and lung dryness often comes with insufficient liver yin — so care nourishes yin and moistens dryness too. Don't rub with your hands — it only reddens them; rinse with clean saline or artificial tears instead.
Zarah halus merengsa mata secara langsung, dan dengan udara kering, mata menjadi kering dan berpasir, merah dan gatal, berair. Dalam TCM "hati membuka di mata," dan kering paru selalunya disertai yin hati yang kurang — jadi rawatan turut memupuk yin. Jangan gosok dengan tangan — bilas dengan salin bersih atau air mata tiruan.
「肺主皮毛」，肺被熏、皮肤跟着干痒、起小疹，敏感肌更明显。加上颗粒进到体内、气机被浊气困住，人会头昏、疲倦、口干、喉咙老想清一清。这不是「想太多」，是身体在跟脏空气较劲。方向是润燥、清透浊气，再把肺脾的底子补一补。
Since the "lung governs the skin," a scorched lung leaves the skin dry and itchy with small bumps, more so on sensitive skin. With particles inside and the qi hemmed in by turbidity, you feel foggy, tired, dry-mouthed, forever wanting to clear the throat. It isn't "overthinking" — it's the body contending with dirty air. The direction is to moisten dryness, clear the turbidity, and shore up the lung and spleen foundation.
Kerana "paru menguasai kulit," paru yang terbakar meninggalkan kulit kering dan gatal dengan bintik kecil, lebih-lebih lagi kulit sensitif. Dengan zarah di dalam badan, anda rasa lesu, penat, mulut kering, selalu ingin melegakan tekak. Ini bukan "fikir lebih" — badan sedang melawan udara kotor. Arahnya melembapkan kering dan mengukuhkan asas paru dan limpa.
安心中医怎么帮你应对烟霾？
How An Xin TCM Helps You Through a Haze
Bagaimana An Xin TCM Membantu Anda Melalui Jerebu
中医帮烟霾期的身体，思路很直接：把熏进来的燥、困住的浊气清出去，把被耗掉的肺津补回来，再帮容易「中招」的人（鼻敏感、易咳、易累）把肺脾的底子补厚。方向对了，好转是咳嗽和喉咙不适的程度减轻、发作次数减少、每次持续的时间缩短，鼻子通了、眼睛没那么干、皮肤没那么痒、人也没那么累。
TCM's approach in a haze is direct: clear out the dryness that's been scorched in and the turbidity that's hemmed in, restore the lung fluids that were spent, and — for those easily hit (a sensitive nose, an easy cough, easy fatigue) — thicken the lung-and-spleen foundation. Get it right and improvement shows as cough and throat discomfort easing in intensity, coming less often, and lasting a shorter time each bout, with a clearer nose, less dry eyes, less itchy skin, and more energy.
Pendekatan TCM dalam jerebu terus terang: nyahkan kering yang terbakar masuk dan kotoran yang terkurung, pulihkan cecair paru yang terkuras, dan — bagi yang mudah terkesan (hidung sensitif, mudah batuk, mudah penat) — tebalkan asas paru dan limpa. Arah yang betul menunjukkan batuk dan ketidakselesaan tekak kurang teruk, jarang berlaku, dan lebih singkat setiap kali, dengan hidung lega, mata kurang kering, kulit kurang gatal, dan lebih bertenaga.
医师会先辨清你是「燥」多还是「浊」多：干咳喉咙干、无痰或痰黏，偏燥，方向是养阴润肺、生津利咽；咳嗽痰多、胸闷、喉咙有痰堵，偏浊，方向是清肺化痰、宣降肺气。用的是科学中药（浓缩颗粒），冲泡方便、剂量准，不必自己煎一大锅。别自己乱买润喉、清热的成药——燥和浊、寒和热搞反了，可能越吃越不舒服。
The practitioner first tells whether "dryness" or "turbidity" dominates: a dry cough with a dry throat and little or sticky phlegm leans dry — the direction is to nourish yin, moisten the lung and ease the throat; a phlegmy cough with chest tightness and phlegm stuck in the throat leans turbid — clear the lung and resolve phlegm. It's concentrated herbs (granules) — easy to make, precisely dosed, no big pot to boil. Don't self-buy throat or "heat-clearing" remedies — mistake dry for turbid, or cold for hot, and you may feel worse.
Pengamal mula-mula menentukan sama ada "kering" atau "kotoran" mendominasi: batuk kering dengan tekak kering condong kering — arahnya memupuk yin dan melembapkan paru; batuk berkahak dengan sesak dada condong kotor — nyahkan kahak. Ia herba tumpat (granul) — mudah disediakan, dos tepat. Jangan beli ubat tekak sendiri — silap kering dengan kotor boleh jadi lebih teruk.
针灸取肺经与鼻、咽、眼周的相关穴位（如列缺、尺泽、迎香、合谷等），帮肺气恢复宣发肃降、缓解喉咙痒咳、鼻塞和眼鼻不适。对反复干咳、鼻子一直不通、眼睛干痒的人，针灸能比较快地缓解当下的难受，配合中药一起调，效果更整体。
Acupuncture uses points on the lung channel and around the nose, throat and eyes (such as Lieque, Chize, Yingxiang, Hegu) to help the lung qi disperse and descend again, easing throat itch and cough, a blocked nose, and eye-and-nose discomfort. For a stubborn dry cough, a nose that won't clear, or dry itchy eyes, acupuncture can relieve the immediate discomfort fairly quickly, and works more completely alongside herbs.
Akupunktur menggunakan titik pada saluran paru dan sekitar hidung, tekak dan mata (seperti Lieque, Chize, Yingxiang, Hegu) untuk membantu qi paru menyebar semula, melegakan gatal tekak dan batuk, hidung tersumbat, dan ketidakselesaan mata. Untuk batuk kering degil, ia melegakan dengan agak cepat, dan lebih lengkap bersama herba.
烟霾一年比一年频繁，对底子弱、鼻敏感、易咳易累的人，医师会在急性期过后用益气固表的思路（把肺脾的「守门」能力补厚），让下次烟霾来时没那么容易被点着。日常可用雪梨、百合、银耳、莲子这类清润的食材润一润，多喝温水，少吃辛辣煎炸燥热之物。但烟霾期一半靠调、一半靠防——具体怎么防，见下方。
Haze grows more frequent year by year; for those with a weak foundation, a sensitive nose, or an easy cough and fatigue, the practitioner works on firming the defence after the acute phase (thickening the lung-and-spleen "gatekeeping"), so the next haze catches you less easily. Day to day, moisten with cooling foods like snow pear, lily bulb, white fungus and lotus seed, drink plenty of warm water, and go easy on spicy, fried and heating foods. But a haze is half care, half prevention — how to protect yourself is below.
Jerebu makin kerap setiap tahun; bagi yang berasas lemah, hidung sensitif, atau mudah batuk dan penat, pengamal mengukuhkan pertahanan selepas fasa akut, supaya jerebu seterusnya kurang mudah mengena. Setiap hari, lembapkan dengan makanan menyejukkan seperti pear salji, lili, cendawan putih dan biji teratai, minum banyak air suam, dan kurangkan makanan pedas dan bergoreng. Tetapi jerebu separuh rawatan, separuh pencegahan — caranya di bawah.
重点：烟霾期，「防」永远排在「治」前面。中医能帮你把已经受影响的身体调回来、把易感的底子补厚，但再好的调理也追不上「继续大口吸脏空气」。所以第一步永远是减少吸入量。另外，以下情况别当普通「烟霾不舒服」硬扛——本身有哮喘、慢性阻塞性肺病（COPD）、心脏病或严重过敏的人，烟霾期症状容易加重，原本的西药（如吸入剂）务必按时用、别自行停，中医可同时帮忙调体质、缓解不适；婴幼儿、孕妇、长者是敏感人群，要更早留意。而一旦出现呼吸困难、喘不过气、胸闷胸痛、嘴唇或指甲发紫、意识模糊，或哮喘发作吸了药也压不下来——这些是急症，请立刻就医、不要等。中医调理与必要的西医处理从不冲突。
Key point: in a haze, prevention always comes before treatment. TCM can help bring an affected body back and thicken a susceptible foundation, but no amount of care outpaces "still breathing in dirty air by the lungful." So the first step is always to reduce how much you inhale. Also, don't tough these out as ordinary "haze discomfort": those with asthma, COPD, heart disease or severe allergy flare more easily in a haze — keep taking your prescribed medicine (inhalers and the like), never stop it on your own, and TCM can help regulate the constitution alongside; infants, pregnant women and the elderly are sensitive groups to watch early. And if there is difficulty breathing, breathlessness, chest tightness or pain, blue lips or nails, confusion, or an asthma attack that inhalers won't settle — these are emergencies; seek care at once, don't wait. TCM care and necessary medical treatment never conflict.
Perkara utama: dalam jerebu, pencegahan sentiasa mendahului rawatan. TCM boleh membantu memulihkan badan yang terjejas, tetapi tiada rawatan mengatasi "terus menyedut udara kotor." Jadi langkah pertama sentiasa mengurangkan sedutan. Juga, jangan tahan ini sebagai "ketidakselesaan jerebu" biasa: penghidap asma, COPD, penyakit jantung atau alahan teruk lebih mudah teruk — teruskan ubat preskripsi anda (seperti inhaler), jangan berhenti sendiri; bayi, wanita hamil dan warga tua ialah kumpulan sensitif. Dan jika ada kesukaran bernafas, sesak, sakit dada, bibir atau kuku kebiruan, keliru, atau serangan asma yang inhaler tak dapat tenangkan — ini kecemasan; dapatkan rawatan segera. Penjagaan TCM dan rawatan perubatan tidak pernah bercanggah.
烟霾天怎么保护自己？3个实用重点
Protecting Yourself in a Haze — 3 Practical Keys
Melindungi Diri Dalam Jerebu — 3 Kunci Praktikal
- 看 API 决定户外活动，暂停户外剧烈运动。出门前先看当天的空气污染指数（API）；数字高、天空灰蒙蒙、闻到烧焦味时，尽量减少外出，把跑步、打球这类户外剧烈运动改到室内或延期。原因很实际：剧烈运动时，你的换气量可以是平时的十几倍——等于把成倍的脏空气大口大口吸进肺里。烟霾天想着「多流点汗对身体好」反而帮倒忙，先让肺歇口气。 Let the API decide outdoor activity — pause vigorous outdoor exercise. Check the day's Air Pollutant Index (API) before heading out; when it's high, the sky is grey, or there's a burnt smell, cut outdoor time and move running, ball games and other hard outdoor exercise indoors or postpone them. The reason is practical: during vigorous exercise your breathing volume can be over ten times the resting rate — meaning many times the dirty air pulled deep into the lungs. "Sweating it out" in a haze backfires; let the lungs rest first. Biar API tentukan aktiviti luar — hentikan senaman lasak di luar. Semak Indeks Pencemar Udara (API) sebelum keluar; bila tinggi, langit kelabu, atau berbau hangit, kurangkan masa di luar dan alihkan larian serta permainan ke dalam rumah atau tangguhkan. Sebabnya praktikal: semasa senaman lasak, isipadu pernafasan anda boleh melebihi sepuluh kali kadar rehat — bermakna berkali ganda udara kotor masuk jauh ke paru. "Berpeluh untuk buang toksin" dalam jerebu memberi kesan buruk; biar paru berehat dahulu.
- 口罩要戴对，室内也要顾。不是所有口罩都挡得住烟霾——普通布口罩、一般外科口罩只能挡飞沫和大颗粒，对那么细的 PM2.5 基本无效。真要挡，得戴贴合脸型的 N95 或 KN95，并压紧鼻梁、贴合脸颊、不漏气。室内则关好门窗、开空气净化器（认明能滤 PM2.5 的 HEPA），少开会扬灰的风扇，回家进门前把外套抖一抖。 Wear the right mask, and mind indoor air too. Not every mask stops haze — a cloth mask or ordinary surgical mask only blocks droplets and larger dust, and is basically useless against PM2.5 this fine. To actually block it, wear a well-fitting N95 or KN95, pressed to the nose bridge, sealed to the cheeks, no gaps. Indoors, keep doors and windows shut, run an air purifier (a HEPA one rated for PM2.5), go easy on dust-stirring fans, and shake out your jacket before coming in. Pakai topeng yang betul, dan jaga udara dalam rumah. Bukan semua topeng menghalang jerebu — topeng kain atau pembedahan biasa hanya menghalang titisan dan habuk besar, dan pada dasarnya tidak berguna terhadap PM2.5 sehalus ini. Untuk benar-benar menghalangnya, pakai N95 atau KN95 yang muat elok, ditekan pada batang hidung, tiada ruang bocor. Di dalam rumah, tutup pintu dan tingkap, hidupkan penulen udara (HEPA), dan goncang jaket sebelum masuk.
- 多喝温水润喉，饮食清润，回家冲一冲。烟霾偏燥，多喝温水让喉咙和呼吸道保持湿润；饮食清淡润燥，多来点雪梨、百合、银耳、莲子，少吃辛辣、煎炸、烧烤这类燥热上火的东西。从户外回来，洗脸、清洗鼻腔（生理盐水）、漱口，把附在皮肤、鼻腔、口腔的颗粒冲掉——这一步很多人省略，其实很有用。眼睛干痒别用手揉，用人工泪液或干净生理盐水冲。 Drink warm water, eat cooling-moist foods, and rinse off when home. Haze is dry — drink plenty of warm water to keep the throat and airways moist; eat light, moistening foods with snow pear, lily bulb, white fungus and lotus seed, and go easy on spicy, fried and grilled "heating" foods. Coming in from outdoors, wash your face, rinse the nose (saline) and gargle to flush particles off the skin, nose and mouth — a step many skip that genuinely helps. For dry itchy eyes, don't rub — rinse with artificial tears or clean saline. Minum air suam, makan makanan menyejukkan, dan bilas bila pulang. Jerebu kering — minum banyak air suam untuk melembapkan tekak dan saluran napas; makan makanan ringan dengan pear salji, lili, cendawan putih dan biji teratai, dan kurangkan makanan pedas dan bergoreng. Bila masuk dari luar, cuci muka, bilas hidung (salin) dan berkumur untuk membuang zarah pada kulit, hidung dan mulut. Untuk mata gatal, jangan gosok — bilas dengan air mata tiruan atau salin bersih.
常见问题
Frequently Asked Questions
Soalan Lazim
烟霾天喉咙干痛、一直干咳，中医怎么看？Haze leaves my throat dry and sore with a constant dry cough — how does TCM see it?Jerebu buat tekak kering dan sakit dengan batuk kering berterusan — bagaimana TCM melihatnya?+
烟霾里最伤人的是 PM2.5——直径不到 2.5 微米、约一根头发丝三十分之一的细颗粒，能穿过鼻腔直达肺泡。中医看它是一股「燥浊之气」从口鼻侵入犯肺：肺是「娇脏」、喜润恶燥，被燥浊一熏，宣发肃降的功能就乱了，于是干咳无痰或痰黏难咳、喉咙又干又痒又痛、胸口发闷。方向是润肺清燥、宣肺利咽，把被熏伤的肺气养回来；同时戴对口罩、减少户外，减少继续吸入。
The most harmful part of haze is PM2.5 — particles under 2.5 microns across, about one-thirtieth the width of a hair, fine enough to pass the nose and reach the air sacs of the lungs. TCM sees it as a 'dry, turbid qi' entering through the nose and mouth to assail the lung. The lung is a 'delicate organ' that likes moisture and hates dryness; scorched by this dryness, its dispersing function falters — hence a dry or sticky cough, a dry, itchy, sore throat, and a tight chest. The direction is to moisten the lung, clear dryness and ease the throat, while masking properly and cutting outdoor time to reduce what you keep breathing in.
Bahagian jerebu yang paling memudaratkan ialah PM2.5 — zarah bersaiz bawah 2.5 mikron, kira-kira satu per tiga puluh lebar sehelai rambut, cukup halus untuk melepasi hidung dan sampai ke pundi udara paru-paru. TCM melihatnya sebagai 'qi kering yang kotor' yang masuk melalui hidung dan mulut untuk menyerang paru-paru. Paru ialah organ 'halus' yang suka lembap dan benci kering; apabila terbakar oleh kekeringan, fungsi penyebarannya terganggu — maka batuk kering atau berkahak likat, tekak kering, gatal dan sakit, serta dada sesak. Arahnya melembapkan paru, menyahkan kering dan melegakan tekak, sambil memakai topeng dengan betul dan mengurangkan masa di luar.
烟霾期间戴普通口罩有用吗？Does an ordinary mask help during a haze?Adakah topeng biasa membantu semasa jerebu?+
挡不住。布口罩和一般外科口罩只能挡飞沫和较大的灰尘，对烟霾里那么细的 PM2.5 基本无效——会从缝隙和材质间穿过。要真正挡住细颗粒，得戴贴合脸型的 N95 或 KN95，并压紧鼻梁、贴合脸颊、不漏气。室内则关窗、开能滤 PM2.5 的空气净化器（HEPA）。口罩戴对了，比吃任何东西都直接减少吸进去的量。
It won't stop it. A cloth mask or ordinary surgical mask only blocks droplets and larger dust, and is basically useless against PM2.5 this fine — it slips through the gaps and the material. To actually block fine particles you need a well-fitting N95 or KN95, pressed to the nose bridge, sealed to the cheeks, with no gaps. Indoors, keep windows shut and run an air purifier rated for PM2.5 (HEPA). Wearing the right mask reduces how much you inhale more directly than anything you can eat or drink.
Ia tidak menghalangnya. Topeng kain atau topeng pembedahan biasa hanya menghalang titisan dan habuk besar, dan pada dasarnya tidak berguna terhadap PM2.5 sehalus ini — ia menyelinap melalui ruang dan bahan topeng. Untuk benar-benar menghalang zarah halus, anda perlukan N95 atau KN95 yang muat elok, ditekan pada batang hidung, dirapatkan ke pipi, tanpa ruang bocor. Di dalam rumah, tutup tingkap dan hidupkan penulen udara HEPA. Memakai topeng yang betul mengurangkan sedutan lebih langsung daripada apa-apa yang anda makan.
烟霾天还能照常运动吗？Can I still exercise as usual during a haze?Bolehkah saya bersenam seperti biasa semasa jerebu?+
空气污染指数（API）高时，不建议做户外剧烈运动。剧烈运动时你的换气量可以是平时的十几倍——等于把成倍的脏空气大口大口吸进肺里。把跑步、打球这类户外运动改到室内或延期，等空气好转再恢复。烟霾天想着「多流点汗对身体好」反而帮倒忙，先让肺歇口气更重要。
When the Air Pollutant Index (API) is high, avoid vigorous outdoor exercise. During hard exercise your breathing volume can be over ten times the resting rate — meaning many times the dirty air pulled deep into the lungs. Move running and ball games indoors or postpone them until the air clears. 'Sweating it out' in a haze backfires; letting the lungs rest matters more.
Apabila Indeks Pencemar Udara (API) tinggi, elakkan senaman lasak di luar. Semasa senaman berat, isipadu pernafasan anda boleh melebihi sepuluh kali kadar rehat — bermakna berkali ganda udara kotor ditarik jauh ke paru. Alihkan larian dan permainan ke dalam rumah atau tangguhkan sehingga udara bersih. 'Berpeluh untuk buang toksin' semasa jerebu memberi kesan buruk; membiarkan paru berehat lebih penting.
烟霾天什么情况不能自己扛、要马上看医生？When should I stop toughing it out and see a doctor during a haze?Bila patut saya berhenti menahan dan berjumpa doktor semasa jerebu?+
大部分烟霾引起的干咳、喉咙痛、眼鼻不适可以调理，但以下情况别拖：本身有哮喘、慢性阻塞性肺病（COPD）、心脏病或严重过敏的人，烟霾期症状容易加重，原本的西药（如吸入剂）务必按时用、别自行停，同时可让中医帮忙调体质、缓解不适；婴幼儿、孕妇、长者是敏感人群，要更早留意。而一旦出现呼吸困难、喘不过气、胸闷胸痛、嘴唇或指甲发紫、意识模糊，或哮喘发作吸了药也压不下来——这些是急症，请立刻就医、不要等。中医调理与必要的西医处理从不冲突。
Most haze-related dry cough, sore throat and eye-and-nose irritation can be managed, but don't sit on these: those with asthma, COPD, heart disease or severe allergy flare more easily in a haze — keep taking your prescribed medicine (such as inhalers) on schedule, never stop it on your own, and TCM can help regulate the constitution alongside; infants, pregnant women and the elderly are sensitive groups to watch early. And if there is difficulty breathing, breathlessness, chest tightness or pain, blue lips or nails, confusion, or an asthma attack that inhalers won't settle — these are emergencies; seek care at once, don't wait. TCM care and necessary medical treatment never conflict.
Kebanyakan batuk kering, sakit tekak dan kerengsaan mata-hidung berkaitan jerebu boleh diuruskan, tetapi jangan biarkan ini: penghidap asma, COPD, penyakit jantung atau alahan teruk lebih mudah teruk dalam jerebu — teruskan ubat preskripsi anda (seperti inhaler) mengikut jadual, jangan berhenti sendiri, dan TCM boleh membantu mengatur perlembagaan bersama; bayi, wanita hamil dan warga tua ialah kumpulan sensitif yang perlu diperhatikan awal. Dan jika ada kesukaran bernafas, sesak, sakit atau ketat dada, bibir atau kuku kebiruan, keliru, atau serangan asma yang inhaler tak dapat tenangkan — ini kecemasan; dapatkan rawatan segera, jangan tunggu. Penjagaan TCM dan rawatan perubatan tidak pernah bercanggah.