Supporting your lungs during wildfires
If you're feeling more tired, foggy, or just worse health-wise during summer wildfires, read on to learn how to better support your lungs.
Lungs are an essential organ of elimination—and the most fragile. The delicate tissue allowing gas exchange as you breathe is only one cell thick! These cells form what are called alveoli—tiny air sacs lined with tiny blood vessels called capillaries. These structures are (obviously) vital to keep healthy and functioning, but are unfortunately easily damaged by toxins in the air.
When summer wildfires cause an increase in the air quality index (AQI), we’re most concerned about a molecule called PM2.5. The “PM” stands for particulate matter, and the 2.5 refers to the size of the particle: 2.5 microns. For reference, 2.5um is a small fraction of the diameter of a human hair! Particles this small are able to enter into the alveoli (which are much larger in comparison—closer to 200um), causing damage to, and sparking inflammation within, these delicate air sacs.
We have research showing correlation between wildfire smoke exposure and adverse health effects, including cardiovascular and respiratory disease. As smoke exposure increases, disease worsens.
My lungs are very healthy overall, but every now and then I get the sensation of a mild wheeze deep in my chest. The two triggers I’ve uncovered are exposure to a water-damaged buildings (aka mold and other biotoxins) and too much time around the campfire. These toxins trigger inflammation in my lungs. Wheezing, coughing, mucous, shortness of breath, and other lung symptoms are signs that the body is mounting a protective inflammatory response against an injurious exposure.
Not only does smoke exposure worsen heart and lung disease, but it causes systemic inflammation and can affect the rest of the body, including worsening brain and cognitive function. Increased exposure to PM2.5 is also associated with increased C-Reactive Protein, a blood inflammatory marker.
How do we support our lungs during wildfire smoke exposure?
First of all, work with a licensed practitioner to receive recommendations personalized to you and your health. This blog is intended to be used as educational information and cannot and should not replace individualized medical care.
Prevention is key
Do what you can to avoid exposures. You can check the air quality where you live by searching the internet for AQI Index. This website explains the AQI score from 0-300, from green/good to red/hazardous. If your air is in the green, you are safe. If your air is yellow or worse, consider preventative measures to avoid exposure.
Wear a mask
If you need to go outside, wear a mask. The N95 masks will filter about 95% of particulate matter. If the smoke is heavy, I prefer a respirator like this one. This is also the kind of mask I keep on hand in case of an exposure to toxic mold. Use the best mask you have on hand to improve the quality of air entering your lungs. Prevention truly is the very best cure.
Use an air purifier
Invest in a high-quality true HEPA air purifier. My favorite is AirOasis, which can filter particles down to 0.1um. Make sure you purchase purifiers that match the size of your home—more square footage requires larger purifiers, and often multiple. Keep them running 24/7 and move them around the house and rooms to cover all areas.
Practice breathing (in clean air)
Keep your lungs strong through breathwork. Many of us breathe with our chest and neck because our sympathetic nervous systems (fight-or-flight) are dialed up. Chest breathing becomes habitual and unconscious. Practice instead breathing with your diaphragm. When practiced correctly, diaphragmatic breathing can improve lung function even in individuals with severe lung disease. Find a breath practice that works for your body, and make sure it’s in clean air!
Need help learning how to breathe? I can teach you! Apply to work together at the bottom of the page.
Stay hydrated
The mucosal lining of the lungs is a wet surface and requires hydration. Staying hydrated helps keep the mucous thin to support proper lung function.
Steam inhalation can help mobilize stuck mucous and is sometimes recommended for patients with COPD and asthma—as long as heat isn’t a trigger for worsening symptoms. Something as simple as a hot shower can be therapeutic.
Lung-loving plants
Various herbal allies can be used for protection and healing of the lungs. Just because herbs are “natural” doesn’t mean they are gentle or safe—make sure you make fully informed decisions unique to your health when it comes to herbal medicine.
Licorice
A soothing demulcent and immune system support. DGL is a particularly demulcent (soothing, healing) compound within licorice that is available in powder form to mix into water for healing of all mucosal linings, including the lungs. Great for a sore throat
Marshmallow root
This is a plant—NOT the same as your store-bought marshmallows. When mixed with cold water it becomes thick and slippery. Incredibly healing for mucous membranes. Will help increase production of mucous production, so helpful when more moisture is needed. I mix a couple tablespoons loose herb with cold water, infuse for a few hours or overnight, and drink as needed
Okra
A stellar plant all-around for your healing with antioxidant and detoxification properties. The high nutrient content is lung-supportive. Okra similarly creates a gooey, demulcent, soothing consistency when cooked or made into an infusion (tea). Most of the plant is edible—pods, leaves, flowers, seeds
Mullein
Considered a “lung tonic” and often used in botanical asthma formulas, the leaves of the mullein plant are particularly supportive of the lungs. A cold infusion will bring out its demulcent properties, and it can help produce a productive cough.
The culinary herbs
Rosemary, thyme, oregano, sage, and others have antimicrobial and anti-inflammatory properties that can be supportive for the respiratory tract. I love a steam inhalation with these herbs—using fresh herbs is my preference, but essential oils will offer a similar action if you’re using them safely.
Antioxidants for protection
Here is a list of antioxidant-rich foods that can help support lung health and healing, some of which are linked to decreases in lung cancer risk. Some of the key nutrients in these foods include quercetin, vitamin C, omega-3 fatty acids, carotenoids, and minerals such as magnesium and potassium, all critical for proper lung function.
Onions
Garlic
Apples
Berries
Green leafies
Bell peppers
Tomatoes
Small wild-caught fish
Potatoes
Avocado
Bananas
Nuts and seeds like pumpkin, chia, and almonds
My iced matcha latte recipe
Green tea is one food I aim to include daily to support my lungs, gut, and brain health. In the summers I LOVE to make a simple homemade iced matcha latte :) Here’s how:
Ingredients
1 heaping tsp matcha powder
1 heaping tsp raw local honey (or to taste)
2 TBS collagen powder
1 cup milk of choice (I use organic unsweetened soy, because I can’t tolerate dairy)
Few ounces of hot water
Using either a blender or a hand frother, combine all of your ingredients and mix well. Blending in your Vitamix or other blender will create the most creamy, delicious texture! Pop in the freezer for a short time or add ice cubes and enjoy!
How I support my lungs daily
Checking in with my breath—slowing it down, softening my belly, letting it shift from stress mode to healing mode
Add berries to a smoothie, colorful veggies to a morning breakfast hash, fish oil supplement, extra garlic and onion in meals—including food as medicine wherever I can!
Making medicinal pesto with green herbs, garlic, lemon, nuts and seeds. Explore all kinds of flavor combinations with your pesto. Add to pastas, sandwiches and burgers, salads, scrambles, skillets…any savory food will appreciate a homemade pesto.
Using my AirOasis filter at home, 24/7!
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