Wildfire smoke exposure is a current threat to many in California. One of the largest dangers with wildfire smoke exposure is the inhalation of particulate matter (PM). These are noxious tiny particles that measure less than 2.5 microns (1/5 the size of pollen!). Exposure to this particulate matter may impair the immune system by altering the function of T-cells, an important component of our immune system.
Common symptoms of exposure include:
Cough or shortness of breath
Scratchy or sore throat
Chest pain
Burning or watery eyes
Headache
Runny nose
Increased heart rate (>100 bpm)
Difficulty breathing normally
If you are experiencing any of these symptoms, and are in a high-risk group (age over 65, young child, history of breathing disorders like asthma, compromised immune system), please head to the nearest emergency room or urgent care facility for further evaluation.
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 PM95 respirator mask when outside for more than 10 minutes. If you have underlying lung/immune conditions like asthma or allergies, wear at all times when outside. These can easily be found at CVS, Rite Aid, Walgreens, etc.
Drink at least 90 oz. of filtered water daily. You can also include tea in this total! Matcha will provide additional antioxidants, marshmallow root is great for a scratchy throat, and peppermint tea provides support for your respiratory system.
Increase your intake of anti-inflammatory foods and antioxidant foods: ginger, turmeric, garlic, dark leafy greens, green tea, fatty fish, cranberries, wild blueberries, elderberry, and pecans.
Add liver-supportive foods to increase your detox capacity:
Broccoli sprouts: a small handful in smoothies and another handful in meals during the day
Lemon zest: zest a lemon into your smoothie or on food - Fresh herbs: parsley, cilantro, mint, basil, nettles
Bitter greens to stimulate bile (your body’s natural binder!)- Endive, Dandelion Greens, Frisee, Mustard Greens, Turnip Greens, Nettles
Cruciferous vegetables: kale, broccoli, cauliflower, Brussels Sprouts,
Beet juice (alongside a meal so there isn't a huge glucose surge)
Chlorophyll rich foods: spirulina, chlorella and green juices
Take Epsom salt baths at night as 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 or Saline Rinse to reduce congestion and improve symptoms such as coughing, sneezing, and dry nasal passages.
Talk to your doctor or nutritionist about adding targeted supplements as well:
Pure Encapsulations NAC (N-Acetyl-Cysteine) 900mg 2-3/ daily (also available OTC)
Quicksilver Scientific Liposomal Glutathione 200mg twice daily
Activated Charcoal to help bind toxins 1-2 capsules twice daily, at least 30 minutes before a meal. This can be found OTC at Whole Foods, CVS, etc. Alternatively, can use Quicksilver Ultrabinder 1tsp twice daily, mix in 8 oz. of water.
Integrative Therapeutics Theracurmin HP 2 capsules daily
Nordic Naturals ProOmega CRP 3 Soft Gels daily (contains 300mg NAC and 225 mg reduced l-glutathione)
Quicksilver Scientific Push Catch LIver Detox for post-exposure (optional)
Stay safe and stay healthy, California friends!