As we settle into what feels like our “new normal” wildfire season, it’s a good time for a reminder on how to best care for yourself and your family during stretches of poor air quality.
My favorite resource on this topic is the well-researched guidance from the National Association of Environmental Medicine (NAEM). Below is my cliff-notes version — plus my go-to nutrition and supplement support for smoke events.
Why It Matters
- Kids and small animals breathe faster than adults and have smaller lungs, meaning more relative exposure to PM2.5 — the fine particulate matter in smoke that can damage the lungs, immune system, and heart.
- When structures or machinery burn along with the forest, the chemicals in the smoke intensify. Some of these chemicals can cause irreversible harm to the body.
- Poor air quality raises the risk of asthma flares, heart disease, premature birth, and COVID-related complications.
- Long-term or repeated smoke exposure has been linked to more anger, depression, and anxiety, along with body soreness and inflammation. Be gentle with yourself and your loved ones this season.
Who’s Most at Risk
Children, older adults, pregnant people, and anyone with asthma, heart disease, or immune dysfunction should take extra precautions — including limiting outdoor exertion and considering indoor air filtration.
A Reminder on Masking Up
I still see folks out exercising without a mask when the Air Quality Index is above 100. It’s not worth it! You can check real-time air quality at AirNow.gov or on PurpleAir’s map.
Nutritional Support During Smoke Events
- Organic (or local) washed whole foods — Mediterranean-style eating
- Omega-3s and polyunsaturated fats from fish, oils, nuts, and seeds
- A rainbow of colorful fruits and vegetables
- Broccoli sprouts, onions, garlic, berries
- Green tea — up to 3 cups a day, as tolerated
- Fermented foods — kombucha, sauerkraut, kefir, miso, tempeh
Supplements for Smoke Events
General guidance only — not personalized medical advice. If you’re on prescription medication (especially blood thinners or chemotherapy), please check with your doctor or pharmacist before adding any of these, as several can interact.
Typical adult dosing ranges:
- Vitamin C — up to 1,000 mg, up to three times a day
- NAC — around 1,800 mg/day
- Curcumin/turmeric — dosing varies by product, often ~3 capsules/day
- Quercetin — 500 mg twice a day
- Resveratrol — around 450 mg/day
- B-complex — 1 in the morning, at least an hour from caffeine
- EPA/DHA — 1,500 mg combined
When to Talk to Your Doctor
If you or a loved one deals with asthma, cardiovascular disease, or immune dysfunction, please consider talking with your doctor about a personalized plan — including air filtration options and additional support during and after smoke exposure.
Wishing you and your family a breath of fresh air. If you’d like help building a personalized plan for smoke season, we’re here to support you.
Beth DiDomenico, ND
