中文版
烟霾天，我们的喉咙和呼吸道会有什么感觉？
简单来说： 根据新加坡卫生部（MOH）的说明，健康人短期接触烟霾，一般不会出现严重的健康问题，较常见的是眼、鼻、喉的不适。是否受影响，取决于个人健康状况、PSI数值，以及户外活动的时间与强度。
据新加坡国家环境局（NEA）与气象服务局（MSS）通报，来自加里曼丹的浓烟霾在东南风下持续飘向新加坡，苏门答腊亦观测到烟霾。截至2026年10月16日上午11时，全岛24小时PSI约为151至225（北部最低、中部最高），西部、东部和中部已进入「非常不健康」范围（201以上），其余地区处于「不健康」范围。MSS在10月15日的情况更新中预测，16日24小时PSI为不健康至偏低的非常不健康范围；周末随着降雨增多、风向转为东南或南风，来自加里曼丹的烟霾可能减少，但苏门答腊的部分烟霾仍可能飘来。烟霾情况变化很快，请随时查看 haze.gov.sg 或 myENV 应用程序的最新读数。
关键要点
- 烟霾期间，首先应参考 NEA 与 MOH 的官方建议：减少长时间或剧烈的户外活动，多喝水。
- 根据中医理论，秋季与「肺」相应，肺喜润而恶燥，咽喉干痒时，传统上会借助润燥的饮食来调养。
- 饮食调养只是日常生活的辅助，不能取代官方防护措施，也不能取代医生的诊治。
- 体质、血糖和肠胃状况不同，食材的适合程度也不同；有疑问请咨询医生或注册中医师。
NEA / MOH 的防霾建议（请优先参考）
以下内容整理自 MOH 与 NEA 的公开建议：
- 24小时PSI为101至200（不健康）时： 健康人士宜减少长时间或剧烈的户外运动；老年人、孕妇和儿童宜尽量减少；患有慢性肺病或心脏病者宜避免。
- 24小时PSI为201至300（非常不健康）时： 健康人士宜避免长时间或剧烈的户外运动，并减少户外活动；老年人、孕妇和儿童宜尽量减少户外活动；患有慢性肺病或心脏病者宜避免户外活动。
- 口罩： 短时间接触（例如上下班、上学途中）或在室内，不需要佩戴N95口罩。健康人士在PSI超过300、需在户外数小时时，可佩戴贴合良好的N95口罩；老年人、孕妇及慢性心肺疾病患者，在PSI超过200且需在户外数小时时，可佩戴N95口罩。若静息或活动时已有呼吸困难，应先咨询医生是否适合佩戴。佩戴时若感到不适，请休息一下。
- 多喝水，保持水分。
- 慢性心肺疾病患者：请确保随身备有药物，并按医生的方案处理。
- 感觉不适的人，尤其是老年人、儿童及慢性心肺疾病患者，应寻求医疗意见。
中医怎么看「润肺」？
简单来说： 在中医理论中，肺主呼吸，与咽喉、鼻、皮毛相关；肺「喜润恶燥」，干燥的环境可能令人感到喉咙干痒、口鼻偏干、偶有干咳。这是中医用以理解和调养日常不适的传统说法，并不是对任何疾病的诊断或治疗。
在新加坡，烟霾加上冷气房的干燥空气，可能让咽喉更觉干涩。下面介绍几种传统上常用于日常润燥的食材，供您了解。
三种传统润燥食材
梨（雪梨、水晶梨）
- 传统说法： 性偏凉，味甘，传统上用于滋润、生津。
- 常见吃法： 直接吃，或慢火炖成简单的梨汤，少糖或不加糖（含药材的食谱请先咨询注册中医师）。
- 留意： 性偏凉，脾胃虚寒、容易腹泻、怕冷者宜少量并以温热方式食用；糖尿病患者须留意水果与加糖汤水的糖分。
银耳（白木耳）
- 传统说法： 味甘，性平，传统上用于润燥生津，常与红枣、枸杞一同煲糖水。
- 常见吃法： 泡发后慢火煲至软糯，可作清淡甜汤。
- 留意： 市售糖水往往含糖量较高，自煮时可少糖或不加糖；肠胃较弱者一次不宜过多。
百合（鲜百合或干百合）
- 传统说法： 味甘，性微寒，传统上用于润肺、安神。
- 常见吃法： 与银耳、莲子、雪梨等煲成清润汤水。
- 留意： 性偏凉，体质偏寒湿、容易腹泻者宜少量；个别人可能对食材过敏，不适请停用。
谁需要特别留意？
食材与体质注意事项
- 体质偏寒、湿重者： 如平时怕冷、手脚冰凉、大便偏烂、舌苔白腻，偏凉的润燥食材宜少量，并避免冰冻食用，也可在饮用前询问注册中医师意见。
- 糖尿病或血糖需要控制者： 梨本身含天然糖分，传统糖水（冰糖、红糖、蜂蜜）可能令摄糖量偏高。请留意分量，少糖或不加糖，并按医生或营养师的饮食指引进行。
- 正在服药者、孕妇、儿童及长者： 食材与药物之间可能有相互影响，请先咨询医生。
- 有食物过敏史者： 请避免已知过敏的食材。
- 食疗只是日常饮食的一部分，效果因人而异，不应作为治疗方法，也不应用来取代医生开的药物。
日常护肺护咽的生活小贴士
- 充足饮水： 少量多次饮用温开水，这与 MOH 与 NEA 「多喝水」的建议一致。
- 充分休息： 睡眠充足有助于身体维持日常运作；烟霾期间避免熬夜与过度劳累。
- 减少户外剧烈运动： 遵照 NEA 与 MOH 的活动建议，必要时改在室内做轻柔的活动，如伸展或呼吸放松练习。
- 留意室内环境： 关好门窗，避免在室内吸烟或焚香；空调房空气干燥时，可适度保持室内湿度。
- 外出回家后： 可用清水漱口、洗脸，减轻喉咙与面部的不适感。
- 饮食清淡： 少吃煎炸、辛辣与烧烤类食物，避免加重咽喉干燥感。
什么时候应该看医生？
注意事项 · 出现以下情况请及时就医评估
烟霾期间如出现下列情况，应尽快寻求西医诊治，而不是仅靠饮食或自我调理：
- 呼吸困难、气促，或静息时也觉得喘；
- 胸痛、胸闷，或心跳明显异常；
- 咳嗽持续不退或不断加重，或咳出带血、黄绿色浓痰；
- 发热、喘息，或症状明显影响睡眠和日常活动；
- 嘴唇或脸色发青、头晕或意识不清。
患有哮喘、慢性阻塞性肺病（COPD）、心脏病的人士，请继续按医生制定的治疗与用药方案，随身备好药物（如急救吸入器），并在症状变化时及时联系医生。老年人、孕妇、儿童出现不适，也应及早就医。
以上仅为常见提示，并不完整。烟霾期间如有任何疑虑，请就医咨询。
在韩医馆
聂医师是新加坡注册中医师，会通过望闻问切了解您的体质，再提供个人化的饮食与生活建议。中医调养可以作为日常健康管理的补充，并与西医诊治相配合。如有需要，欢迎联系韩医馆咨询。
English Version
How can haze affect the throat and airways?
In short: according to Singapore’s Ministry of Health (MOH), short-term haze exposure in healthy people generally does not cause major health problems beyond irritation of the eyes, nose and throat. The effect depends on your health status, the PSI level, and the length and intensity of time spent outdoors.
According to the National Environment Agency (NEA) and the Meteorological Service Singapore (MSS), dense smoke haze from fires in Kalimantan has continued to drift towards Singapore under prevailing southeasterly winds, with smoke haze also observed over Sumatra. As at 11am on 16 October 2026, the island-wide 24-hour PSI was about 151–225 (north lowest, central highest), with the west, east and central regions in the Very Unhealthy range (above 200) and the rest Unhealthy. In its 15 October update, MSS forecast the 24-hour PSI for 16 October to be Unhealthy to Low Very Unhealthy; over the weekend, more showers and winds shifting to the southeast or south could reduce smoke haze from Kalimantan, though some haze from Sumatra may still drift in. Conditions change quickly. Please check haze.gov.sg or the myENV app for the latest readings.
Key Points
- During haze, start with official NEA and MOH advice: reduce prolonged or strenuous outdoor activity and drink plenty of water.
- In TCM theory, autumn corresponds with the lung, which is said to prefer moisture and dislike dryness. Traditionally, moistening foods are used in daily life when the throat feels dry or scratchy.
- Food is a gentle everyday addition. It does not replace official protective measures or medical care.
- Constitution, blood sugar and digestion differ from person to person, so the suitability of each food does too. If in doubt, ask your doctor or a registered TCM physician.
NEA / MOH haze advice (please follow this first)
Summarised from public MOH and NEA guidance:
- At a 24-hour PSI of 101–200 (Unhealthy): healthy people should reduce prolonged or strenuous outdoor exertion; the elderly, pregnant women and children should minimise it; people with chronic lung or heart disease should avoid it.
- At a 24-hour PSI of 201–300 (Very Unhealthy): healthy people should avoid prolonged or strenuous outdoor exertion and reduce outdoor activity; the elderly, pregnant women and children should minimise outdoor activity; people with chronic lung or heart disease should avoid outdoor activity.
- Masks: N95 masks are not needed for short exposure, such as commuting to work or school, or indoors. Healthy individuals who must be outdoors for several hours when PSI is above 300 may wear a well-fitting N95. Vulnerable persons (the elderly, pregnant women, people with chronic heart or lung disease) may wear one if PSI is above 200 and they must be outdoors for several hours. Anyone who already has difficulty breathing at rest or on exertion should consult their doctor first. Take a break from the mask if it feels uncomfortable.
- Drink plenty of water to stay hydrated.
- People with chronic heart or lung conditions should keep their medications on hand and follow their doctor’s plan.
- Anyone feeling unwell, especially the elderly, children and people with chronic heart or lung conditions, should seek medical advice.
How does TCM view “moistening the lung”?
In short: in TCM theory, the lung governs breathing and is linked with the throat, nose and skin. It is said to “prefer moisture and dislike dryness”, so dry surroundings may be associated with a dry, scratchy throat, dry nose and mouth, or an occasional dry cough. This is a traditional framework for understanding everyday discomfort, not a diagnosis or treatment of any disease.
In Singapore, haze combined with dry air-conditioned rooms can leave the throat feeling parched. Below are three foods traditionally used for everyday moistening.
Three traditionally used moistening foods
Pear
- Traditional view: cooling in nature and sweet in flavour; traditionally used to moisten and promote body fluids.
- Common ways: eaten fresh, or gently simmered into a simple pear soup. (Recipes with herbs should be checked with a registered TCM physician first.)
- Cautions: cooling, so people with a cold, weak digestion, loose stools or who feel cold easily should keep portions small and have it warm. People with diabetes should watch the sugar in fruit and sweetened soups.
White fungus (snow fungus)
- Traditional view: sweet and neutral; traditionally used to moisten dryness and promote body fluids, often simmered with red dates and goji berries.
- Common ways: soak, then simmer slowly until soft for a light, mildly sweet soup.
- Cautions: store-bought dessert soups are often high in sugar; when cooking at home, use little or no sugar. People with sensitive digestion should avoid large portions.
Lily bulb (fresh or dried)
- Traditional view: sweet and slightly cool; traditionally used to moisten the lung and calm the mind.
- Common ways: simmered with white fungus, lotus seed or pear in a light soup.
- Cautions: cooling, so people with a cold-damp constitution or loose stools should keep portions small. Stop if you experience any discomfort or suspect an allergy.
Who should take extra care?
Food and constitution cautions
- Cold or damp constitutions: if you often feel cold, have cold hands and feet, loose stools, or a thick white tongue coating, keep cooling, moistening foods to small amounts, avoid eating them chilled, and consider asking a registered TCM physician first.
- People with diabetes or blood sugar concerns: pears contain natural sugar, and traditional dessert soups (rock sugar, brown sugar, honey) can add a lot more. Watch portions, use little or no added sugar, and follow your doctor’s or dietitian’s dietary guidance.
- People on medication, pregnant women, children and the elderly: foods and medicines can interact, so check with your doctor first.
- Anyone with food allergies: avoid ingredients you are known to react to.
- Food-based care is only one part of daily eating. Individual results may vary; it is not a treatment and should not replace any medicine your doctor has prescribed.
Everyday habits for lung and throat comfort
- Stay hydrated: sip warm water regularly, in line with MOH and NEA advice to drink plenty of water.
- Rest well: adequate sleep supports the body’s normal functioning; avoid late nights and overexertion during haze.
- Go easy on outdoor exercise: follow NEA and MOH activity advice, and consider gentle indoor options such as stretching or relaxed breathing exercises.
- Mind the indoor air: keep windows and doors closed, avoid smoking or burning incense indoors, and if air-conditioned rooms feel dry, keep indoor humidity comfortable.
- After coming home: rinsing your mouth and washing your face with plain water may ease throat and facial irritation.
- Eat lightly: go easy on deep-fried, spicy and barbecued food, which may add to a dry-throat feeling.
When should you see a doctor?
Important — seek medical assessment promptly if you have:
During haze, the following signs call for prompt medical care rather than relying on food or self-care alone:
- difficulty breathing, shortness of breath, or breathlessness even at rest;
- chest pain, chest tightness, or a noticeably abnormal heartbeat;
- a cough that persists or keeps getting worse, or coughing up blood or thick yellow-green phlegm;
- fever, wheezing, or symptoms that clearly disturb sleep and daily activities;
- bluish lips or face, dizziness, or confusion.
If you have asthma, COPD or heart disease, please keep following the treatment and medication plan from your doctor, keep your medications (such as a reliever inhaler) on hand, and contact your doctor if your symptoms change. The elderly, pregnant women and children who feel unwell should also seek care early.
These are common prompts, not a complete list. If you are worried at any point during haze, please see a doctor.
At HanYiGuan
Physician Nie is a Singapore-registered TCM physician who gets to know your constitution through the traditional four examinations, then offers personalised diet and lifestyle guidance. TCM can sit alongside, and work together with, your Western medical care. If you would like guidance, you are welcome to contact HanYiGuan.
Sources
- National Environment Agency / Meteorological Service Singapore. “Haze Situation Update (11 October 2026).”
- National Environment Agency / Meteorological Service Singapore. “Haze Situation Update (15 October 2026).”
- National Environment Agency. 24-hour PSI readings, 16 October 2026, 11am, via data.gov.sg / haze.gov.sg.
- Lai D. “Air quality in Singapore still unhealthy as haze persists.” The Straits Times (12 October 2026).
- Ministry of Health, Singapore. “Haze” (health advisory for the general public).
- National Environment Agency. “Haze situation, PSI and PM2.5 readings.”