Wildfire Smoke 101: What To Do When Air Quality Is Bad
As I write this, Philadelphia and the rest of the East Coast are learning what periods of the summer have been like on the West Coast in recent years. Smoke from over 150 wildfires in Canada has inundated the region with the worst air quality has been in 24 years.
Naturally, this apocalyptic haze is new and eerie but, most of all, it’s harmful. Air pollution is well-known to be associated with heart disease, cancer, and it has a negative impact on physical and cognitive function I was concerned about how it impacts my health, my family's health, and the health of those who fall in the high-risk category, including most of my patients.
As I dove into the research and the best tactics for what to do when the air quality is bad, I learned that I was already doing many of them. I’ve long understood the importance of the basic human elements of light, water, and air but, of course, we adopted some new strategies for when future instances when wildfire smoke comes wafting in or when the air quality naturally deteriorates.
Let's dive in.
How Concerned Should You Be When Air Quality Is Bad?
The weatherman says to stay indoors, your mom is calling to tell you to be careful, and even your kids are aware of some of the risks that wildfire smoke and poor air quality bring. But should you be as concerned as everyone is saying?
The short answer is very.
Wildfire smoke is comprised of 90% fine particles, also known as PM2.5, so named because they are particle matter typically 2.5 micrometers (µm) in diameter or smaller. This size, about 1/20th the width of human hair, explains both why they can travel so far and why they pose such a risk to your health.
When we inhale these very small particles they can go deep into the lungs and even enter the bloodstream, increasing the risk of cardiovascular and respiratory conditions such as asthma attacks, heart attacks, and strokes. A 2021 study by Scripps Institution of Oceanography found that "Smoke from wildfires is as much as 10 times more hazardous to humans than similar pollution from other sources" such as car exhaust.
What Should I Do In Poor Air Quality?
Check The Air Quality
The first step is to check the air quality index (AQI) at airnow.gov. "Good" air quality is anywhere between 0-50 and "hazardous" is anything above 300. Anything above 200, or "very unhealthy," means that most people will suffer the effects of the air quality from wildfire smoke. This could be as benign as a sore throat, a runny nose, or watery eyes or as severe as the cardiovascular concerns mentioned above.
The risk of experiencing these symptoms increases for those who are in a high-risk category. These include:
Elderly
Pregnant
Children
Those with a history of respiratory or cardiovascular issues such as COPD, asthma, and heart attack.
Those who work outdoors
Those who exercise outdoors
Stay Inside
Staying inside is the safest thing you can do. When you see haze, you are seeing those PM2.5 particles so if you see the haze, avoid the haze.
To prevent the contaminated outdoor air from entering your home, follow these strategies:
Insulate. Use tape or towels to seal up areas that aren’t insulated.
Limit AC use. Try to avoid using air conditioning too much, especially window units which have minimal filtration. Use a fan instead. Using central air is less concerning if you have the right filtration (see below).
Use good filters. Replace the filters in your central AC with high-quality filters. A filter is given a MERV rating (Minimum Efficiency Reporting Value) which is a standardized system used to measure the effectiveness of air filters in capturing and removing airborne particles on a 1-20 scale. To effectively filter out wildfire smoke or PM2.5 particles, it is recommended to use air filters with a MERV rating of 13 or higher like these.
Use an air purifier with a HEPA filter. Indoor air has been shown to have 2-5 more pollutants in the air. Since opening the windows is out on days with poor air quality, your best bet is to use a good air purifier with a HEPA filter (High-Efficiency Particulate Air filter). A HEPA filter is a type of air filter capable of trapping a high percentage of very small particles, including allergens, dust, and pollutants, as small as 0.3 micrometers which include wildfire smoke’s PM2.5 particles. We use the Alen FIT50 Air Purifier because it is quiet, looks nice, and it’s one of the most affordable HEPA filters on the market.
If You Need To Go Outside...
If you can't avoid going outside then take these precautions:
Wear an N95 mask. Because of the small size of the particles, a regular mask won't cut it so use an N95.
Use a hydrating moisturizer. This both prevents your skin from drying out and it prevents those fine particles from entering your pores. I recommend one certified by EWG like this one which I keep in my car.
Use saline drops. Our tears are a protective barrier for our eyes. This is why they water and why we tear up when there are a lot of pollutants in the air (the same goes for our runny nose). When our eyes dry up then that barrier is lost and we risk having those small particles enter our eyes. Use saline eye drops to help prevent this.
Stay hydrated (water + electrolytes) Dehydration can be a concern with wildfire smoke or poor air quality because individuals exposed to this air will often breathe faster, leading to increased water loss through respiration. Additionally, hot and dry conditions accompanying wildfires can cause excessive sweating and fluid loss from the body. Water alone does not get you hydrated so make sure to get adequate electrolytes as well.
Use a neti pot or a saline spray. During colder months, flu season, etc. we have our kids do a saline spray up each nostril before they head out the door. This helps moisten the nasal passages which has been shown to decrease the risk of respiratory infections disease, including COVID. The nose helps to filter out particles, including smoke particles, and dryness hinders the process by allowing particles to bypass the nasal lining and enter the respiratory system. A dry nose also leads to irritation and inflammation which makes the respiratory system more susceptible to the effects of pollutants. A neti pot also works.
Breathe through your nose. Breathing through your nose rather than your mouth is a better option in general, but especially when air quality is bad. The nose is a natural filter which also contains specialized tissue to help humidify and warm the air, providing optimal conditions for the lungs. By breathing through your nose during wildfire smoke exposure, you can significantly minimize the inhalation of pollutants, protect your respiratory health, and mitigate potential discomfort or adverse effects associated with the smoke.
If You Need To Get In A Car...
Recirculate the air. If you get into the car then make sure to use the recirculate button. This recirculation button can minimize these pollutants by up to 20% of the levels. The catch is that keeping this button activated for too long means that there will be CO2 build up in the car. Researchers ran through a variety of scenarios and determined that the best way to prevent CO2 build up while also minimizing pollutants from entering the car is to activate the recirculation button with the fan speed set to 50-75% strength.
Related:
Recovering From The Smoke
In addition to continuing to do many of the above (hydrate, nasal breathe, etc.), there are a few ways to help heal your body.
Use a sauna. Saunas are great detoxification tools because they promote sweating, which helps eliminate toxins and pollutants absorbed through the skin and respiratory system. The heat from the sauna can increase blood circulation, allowing the release of toxins stored in fatty tissues. Additionally, deep breathing in the humid sauna environment can help clear respiratory passages and support the body's natural detoxification processes.
While a true full-body sauna is on my bucket list, I’ve found that the HigherDose infrared sauna blanket works really well and it’s one of my go-to detox strategies.
Consider supplements:
Bromelain is beneficial for recovery after smoke inhalation due to its anti-inflammatory properties that help alleviate respiratory distress and support lung health.
Coenzyme Q10 (COQ10) aids recovery by assisting in cellular energy production and offering antioxidant defense against oxidative stress caused by smoke exposure.
N-acetylcysteine is valuable for recovery as it boosts the body's glutathione levels, providing powerful antioxidant protection and aiding in detoxification after smoke exposure.
L-Carnitine supports recovery by enhancing cellular energy metabolism and contributing to tissue repair, both essential processes in counteracting the effects of smoke inhalation.
Related:
My Supplement Regimen (What I Take and Why)
Takeaway
When air quality is bad due to factors like wildfire smoke, it is crucial to be highly concerned. Fine particles, known as PM2.5, make up 90% of wildfire smoke and can travel long distances, posing significant health risks. Inhaling these particles can lead to serious respiratory and cardiovascular issues, including asthma attacks, heart attacks, and strokes.
To protect yourself, it is important to avoid the haze and check the air quality index (AQI) regularly. Staying indoors with good AC air filters and a good HEPA air purifier is the safest option, but if you must go outside, wearing an N95 mask, using hydrating moisturizers, and staying hydrated with water and electrolytes are recommended precautions. When in a car, use the recirculation button. Overall, taking these measures is crucial to safeguard your health during periods of poor air quality.
What symptoms do you have when the air quality is bad?
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