We are devastated to see the impact the wildfires have had on our community in LA. As the fires continue and the air quality worsens due to the smoke, it’s important to know how to limit the effects of air pollution on our health.
The key pollutant in smoke is fine particle pollution (PM-2.5); these microscopic particles can get into the eyes, lungs, and heart, negatively affecting health both short and long term. And the longer that wildfire smoke remains in the air, the more toxic it can become.
This smoke can also travel hundreds of miles and into other states. So even if you or your loved ones don’t live in the areas currently being affected, you may still be at risk from the smoke. You can check the Air Quality Index (AQI)—a measure of outdoor air pollution—to see how healthy the outdoor air is in your area.
However, AQI doesn’t tell the whole story, as naturopathic doctor Nigma Talib notes. “While it helps monitor immediate air pollution levels, AQI doesn’t capture all the toxic hazards that emerge when thousands of homes and businesses burn,” she says.
She tells us that AQI doesn’t measure:
- Formaldehyde from burning wood and insulation: these can linger in the air for up to 50 days post-fire.
- Flame retardants from burning furniture and carpet: these chemicals become airborne during fires and can persist in the environment for years.
- Heavy metals from burning electronics and appliances: hazardous metals like lead, mercury, and cadmium are released when electronics burn. These can linger in the environment for decades.
Here are 10 ways you can help protect your health:
1. Stay indoors as much as possible.
- Shut all your doors and windows.
- Consider using tape or weatherstripping to seal gaps around doors and windows.
2. Use air filtration.
- If you have a portable HEPA air purifier, run it continuously in the rooms where you spend the most time.
- If your HVAC system has a HEPA filter and a recirculation mode, run it to help filter indoor air.
3. Minimize outdoor exposure.
- If you must go outside, wear eye protection and an N95 mask (not a surgical mask) that fits snugly.
- Avoid strenuous activity. It almost goes without saying, but do not exercise outdoors.
4. Get herbal support.
- “Certain herbs can help soothe irritated respiratory passages and promote effective lung function,” Dr. Nigma says.
- She recommends the below, picked fresh or in the form of an oil or tincture:
- Mullein: “Known for its lung-cleansing properties, mullein can help clear mucus and soothe inflamed airways,” she says.
- Thyme: “With natural antimicrobial properties, thyme helps combat respiratory infections and supports lung health,” she says.
- Eucalyptus: “Inhale steam infused with eucalyptus oil to help clear airways and reduce congestion,” she says.
5. Supplement your health.
- “Antioxidants like Vitamin C are essential for neutralizing free radicals, thereby mitigating cellular damage caused by oxidative stress from environmental pollutants,” Dr. Nigma says.
- She recommends the below supplements to help post-fire recovery:
- Liposomal Vitamin C: 1500 mg twice daily
- This powerful antioxidant can help combat oxidative stress caused by exposure to smoke toxins. Dr. Nigma recommends choosing a liposomal formula because they enhance absorption to ensure your body gets the maximum benefits.
- Zinc: 15-30mg daily
- This mineral plays a crucial role in immune function and cell repair. Dr. Nigma explains that it can also help the body combat respiratory infections, which can become more likely after smoke exposure. “Ensure you do not exceed the recommended dosage to avoid adverse effects,” she advises.
- Vitamin D with K1 and K2: 5000 IU daily
- “Vitamin D is essential for immune regulation, and combining it with vitamins K1 and K2 helps support cardiovascular and bone health,” Dr. Nigma explains. “These nutrients work synergistically to help combat inflammation and enhance your body’s ability to recover from environmental stress.”
- N-Acetyl Cysteine (NAC) or Glutathione: 1000mg daily
- Both of these help support the liver’s detoxification pathways. Dr. Nigma calls glutathione “the body’s master antioxidant,” explaining that it helps neutralize free radicals and remove toxins introduced by smoke exposure. “NAC boosts glutathione production,” she says.
- Vitamins A and E : 10,000 IU (vitamin A) and 400-800 IU (vitamin E) daily
- “These vitamins work together to help protect cells from oxidative damage,” Dr. Nigma says. “Vitamin A helps support lung health, and vitamin E provides additional antioxidant support to help neutralize harmful smoke-related toxins.”
- B Complex Vitamins: recommended daily amount of each one varies
- These vitamins are essential for energy and nervous system support. “They also play a role in helping the body manage stress—both physical and emotional—which is crucial during post-fire recovery,” Dr. Nigma explains.
6. Reduce sources of indoor air pollution.
- Avoid activities such as:
- Burning candles
- Using gas stoves, fireplaces, or wood-burning stoves
- Frying or broiling food
- Smoking
- Vacuuming
- Using aerosol sprays
- Remove your shoes before entering your home to help prevent tracking contaminants inside.
7. Stay hydrated.
- Drink plenty of filtered water to keep your airways moist and help flush out irritants.
8. Monitor your health.
- Be aware of symptoms of smoke inhalation, such as:
- Difficulty breathing
- Coughing
- Chest tightness
- Shortness of breath
- Eye, nose, and throat irritation
- Headache
- Nausea
- Dizziness
- Seek medical attention if you experience any concerning symptoms.
9. Protect your pets.
- Keep pets indoors as much as possible.
- If your pet shows signs of smoke inhalation (e.g., difficulty breathing, coughing, gagging, red or watery eyes), consult your veterinarian.
10. Stay informed.
- Continue to monitor the air quality in your area (even after the fire is out, as smoke particles can linger in the air).
To everyone affected: you are in our thoughts, and we stand with you during this difficult time.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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