For pop-ups, use a pop-up blocker. I use the one built-in to the Google toolbar (also very good for many other reasons).
For emails - well you can't actually stop emails being sent to you. You can use a Spam-blocker (I use Thunderbird for emails, which has a junk mail filter built-in). OR you can check your emails through using web-mail, if you have that facility with your mail account - then delete them before they ever get downloaded. OR you can use Mail-Washer, which allows you to look at you emails before you download them, and also does some filtering.