As smoke from the Canadian wildfires drifts across the United States, air quality experts are recommending that people proceed with caution when deciding to spend time outdoors. Check your local advisories and, depending on the intensity of the particulate matter, choose to stay inside with filtered air or wear a mask and modify exercise activities outdoors. The increasing prevalence of these fires means that it’s important to get equipped (air filtration) and learn how best to protect our health beyond just limiting exposure. Wildfire smoke can be both emotionally and physically difficult; take care of your mental health and reach out if you need support.
What are the unseen health dangers in wildfire smoke?
One of the biggest dangers with wildfire smoke exposure is the inhalation of particulate matter: the tiny, toxic particles that measure less than 2.5 microns and impair and inflame the immune system. Inhalation of particulate matter can cause both immediate symptoms that are easy to connect with poor air quality (breathing changes) and delayed and distant responses that seem harder to account for (hormonal changes, autoimmunity). Take action now and expect to be prepared for additional incidences of poor air quality as the season is just getting started.
Common symptoms of smoke exposure include:
Scratchy or sore throat
Burning, irritated, or watery eyes
Cough or shortness of breath
Chest pain
Headache
Dry nasal passages or a runny nose
Increased heart rate (>100 bpm)
Difficulty breathing normally
Are you in a high risk group? Take extra precautions to avoid exposure.
Those over age over 65, young children, those with a history of breathing disorders like asthma, or compromised immune systems should take extra precautions and address changes in symptoms early.
What to do if you’re exposed
If you are experiencing any of these symptoms, and especially if you are in a high-risk group, please head to the nearest emergency room or urgent care facility for further evaluation.
At-Home Care Recommendations
If you are not in a high-risk group and have been exposed, the following are steps you can take to help your body manage the exposure:
Wear a N95 or KN95 respirator mask when outside for more than 10 minutes during advisories. If you have underlying lung/immune conditions like asthma or allergies, wear at all times when outside. Favorite most wearable, breathable, comfortable KN95s here.
Hydrate: Drink at least 90 ounces of filtered water daily. You can include hot or iced tea in this total and remember that adding herbs to your water increases your antioxidant intake:
For morning caffeinated choices, choosing matcha green tea will provide additional antioxidants
Marshmallow root tea soothes scratchy throats
Peppermint tea cools and refreshes the respiratory system
Licorice Root soothes coughs and sore throats and supports the a more balanced stress response so you can resolve inflammation
Increase your intake of anti-inflammatory and antioxidant foods by incorporating ginger, turmeric, garlic, dark leafy greens, green teas, fatty cold-water fish, and plenty of berries (cranberries, wild blueberries and raspberries, elderberry).
Increase your intake of hydrating fruits and vegetables to soothe dryness and irritation: cucumber, watermelon, mangoes, citrus, berries, melons.
Steam: Place handfuls of air-cleansing herbs in a large stock pot and cover with almost-boiling water. Either set the pot to low simmer if you are able to keep an eye on it or allow the evaporation to cleanse the air and add humidity to your indoor environment. Herbs to use: rosemary, lavender, chamomile, spearmint, peppermint, thyme, oregano, or handfuls of any herbs you have on hand that contain aromatic oils. If you have eucalyptus or mint essential oil, add a few drops to the water.
Toxic particles are eventually detoxed by the liver, so incorporate liver-supportive foods to increase your body’s capacity:
Broccoli sprouts: two small handfuls daily
Fresh herbs: parsley, cilantro, mint, basil, dill, fennel, tarragon
Leafy greens: mustard greens, collards, endive, frisee, kale
Lemon zest: zest and squeeze lemon into your water
Cruciferous vegetables: kale, broccoli, cauliflower, brussels sprouts, cauliflower, brocollini, kohlrabi
Beets
Chlorophyll-rich foods: spirulina, chlorella, and green juices
Run a high-quality air purifier day and night, 24/7. Especially where you sleep. BlueAir 211+ with a Smoke Block filter and Air Doctor are two high quality brands.
Take Epsom salt baths at night. The magnesium will help to calm your nerves and assist in detoxing environmental toxins. You can also spend time in a sauna or infrared sauna to increase your detoxification.
Use a neti pot, saline rinse, or activated nasal mist. This will clean the nasal passages which are working hard to purify each breath.
Supplements to take
Talk to your practitioner about adding specific supplements to your healthcare regimen. The following are suggestions to help support detoxification:
NAC (N-Acetyl-Cysteine) (Pure Encapsulations): one (1) 500-600 mg capsules three times daily; only three doses needed per week for maximum bioavailability
Liposomal Glutathione (Quicksilver Scientific): one (1) 200 mg capsule twice daily
Push Catch Liver Detox (Quicksilver Scientific) for post-exposure (optional)
Complete Eye Relief (Similisan) + Activated Nasal Mist (NOW Foods) + Bronchial Soothe (Nature’s Way) for raw, irritated tissues