Smoke has affected communities from Minnesota and Wisconsin through Michigan, New York, Pennsylvania and New England. Because wildfire smoke can travel hundreds or even thousands of miles, people may be exposed even when there is no fire nearby.
Why Wildfire Smoke Is Dangerous
Wildfire smoke contains gases and extremely small particles known as PM2.5. These particles are less than 2.5 micrometers in diameter and can travel deeply into the lungs.
Exposure can cause:
- Coughing or wheezing
- Shortness of breath
- Burning or watery eyes
- Scratchy throat and sinus irritation
- Headache and fatigue
- Chest discomfort
- Rapid heartbeat
- Asthma or COPD flare-ups
The CDC advises everyone to reduce smoke exposure. Children, older adults, pregnant women, first responders, and people with asthma, COPD, heart disease, diabetes or chronic kidney disease require particular caution.
Check the Air Quality Index
The Air Quality Index, or AQI, is a practical guide to outdoor air safety:
- 0–50: Good
- 51–100: Moderate
- 101–150: Unhealthy for sensitive groups
- 151–200: Unhealthy
- 201–300: Very unhealthy
- 301 or above: Hazardous
When the AQI reaches unhealthy levels, reduce outdoor activity. At very unhealthy or hazardous levels, everyone should limit exposure. AirNow provides current and forecast air-quality information by location.
Current air-quality information:
How to Reduce Smoke Exposure
Stay indoors when air quality is poor
Keep windows and exterior doors closed. Avoid strenuous outdoor exercise, yard work and prolonged exposure.
Improve indoor air
Run a properly sized portable air cleaner with a HEPA filter when possible. Central heating and cooling systems may also help when operated with an appropriate filter and set to recirculate indoor air.
Avoid activities that add particles indoors, including smoking, burning candles, using a wood-burning fireplace and prolonged frying or broiling.
The EPA provides detailed guidance for maintaining cleaner indoor air during smoke events.
EPA wildfire and indoor-air guidance:
Wear the right mask outdoors
A properly fitted N95 or equivalent respirator can reduce inhalation of fine particles. Loose-fitting surgical masks, cloth masks and bandanas provide substantially less protection from wildfire particles.
The mask must fit closely around the nose and mouth to work effectively.
Use your prescribed respiratory plan
People with asthma or COPD should keep prescribed rescue medication available and follow their physician-approved action plan. Do not wait until breathing becomes severely impaired before seeking help.
Protect yourself from heat as well as smoke
Smoke events can occur during periods of extreme heat. Staying inside a closed building without air conditioning may create another health risk. Consider spending time in an air-conditioned public building, cooling center or other cleaner-air location when necessary.
Nutrition and Hydration During Smoke Exposure
Food and supplements cannot block smoke particles or substitute for clean air. However, adequate hydration and a nutrient-dense diet support normal respiratory, cardiovascular and immune function.
Helpful foods include:
- Colorful fruits and vegetables supplying vitamin C and plant antioxidants
- Leafy greens, beans and whole foods supplying folate and magnesium
- Fatty fish, walnuts and flaxseed supplying omega-3 fatty acids
- Eggs, poultry, beans and other protein-rich foods supporting tissue repair
- Water and other appropriate fluids to help prevent dehydration during hot weather
People with kidney disease, heart failure or prescribed fluid restrictions should follow their clinician’s instructions rather than increasing fluids automatically.
Avoid treating vitamins or antioxidants as an antidote to wildfire smoke. The main protective measures remain reducing exposure, improving indoor air and using an appropriate respirator.
Nutritional Support During Wildfire-Smoke Exposure
Nutrition and supplements cannot remove smoke particles from the lungs or substitute for clean air. The most important steps remain reducing exposure, improving indoor air quality, and using an appropriate respirator.
However, a nutrient-dense diet may help support the body’s normal antioxidant defenses, respiratory tissues, immune function, and inflammatory balance.
Emphasize Antioxidant-Rich Foods
Wildfire smoke increases oxidative stress in the body. Colorful fruits and vegetables provide vitamin C, carotenoids, flavonoids, and other protective plant compounds.
Helpful choices include:
- Berries
- Citrus fruits
- Kiwi
- Bell peppers
- Broccoli
- Tomatoes
- Carrots
- Sweet potatoes
- Spinach and other leafy greens
Include Adequate Protein
Protein provides amino acids needed for tissue maintenance, immune function, and normal repair processes.
Good sources include:
- Eggs
- Fish
- Poultry
- Lean meat
- Beans and lentils
- Plain yogurt
- Nuts and seeds
Eat Foods Containing Omega-3 Fatty Acids
Omega-3 fatty acids support normal inflammatory balance and cardiovascular health.
Food sources include:
- Salmon
- Sardines
- Mackerel
- Walnuts
- Chia seeds
- Flaxseed
Support Glutathione Production
Glutathione is one of the body’s major antioxidant compounds. The body uses amino acids and several nutrients to produce it.
Foods that may support normal glutathione production include:
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Garlic
- Onions
- Eggs
- Quality protein foods
Stay Properly Hydrated
Adequate fluid intake supports normal mucus production and helps prevent dehydration during hot weather.
Water is generally the best choice. People with kidney disease, heart failure, or prescribed fluid restrictions should follow their healthcare provider’s instructions rather than increasing fluids automatically.
Supplements That May Be Considered
Depending on an individual’s diet, health history, medications, laboratory findings, and current symptoms, a healthcare professional may consider nutrients such as:
- Vitamin C
- Vitamin D
- Magnesium
- Omega-3 fatty acids
- N-acetyl cysteine, or NAC
- Quercetin
- Zinc
- A broad-spectrum antioxidant formula
These products are not appropriate for everyone. Supplements may interact with medications, affect blood clotting, alter blood sugar or blood pressure, or be inappropriate with certain kidney, liver, or gastrointestinal conditions.
You may not need all—or any—of these supplements. Dr. Keefe can help determine which nutritional products may be appropriate for your individual needs.
Order Professional-Quality Supplements
Professional nutritional products recommended by Keefe Clinic may be ordered through our Fullscript dispensary:
For professional-grade supplements, the Fullscript dispensary can be accessed here:
Access the Keefe Clinic Fullscript dispensary
Please consult Dr. Keefe before beginning a new supplement program, particularly if you take prescription medication or are being treated for a chronic health condition.
When to Seek Medical Care
Contact a healthcare professional promptly for worsening:
- Wheezing
- Persistent coughing
- Shortness of breath
- Unusual fatigue
- Dizziness
- Chest tightness
- Increased need for rescue medication
Seek emergency care for severe trouble breathing, chest pain, confusion, fainting, blue or gray lips, or inability to speak comfortably because of breathlessness.
The Bottom Line
Wildfire smoke is not merely an unpleasant odor or temporary haze. Its fine particles can aggravate lung disease, strain the cardiovascular system and cause symptoms even in otherwise healthy people.
Monitor the AQI, reduce outdoor exposure, improve indoor filtration and use a well-fitting N95 when outdoor exposure cannot be avoided.
Sources and Further Reading
Associated Press — Heavy smoke from wildfires blankets the Midwest and Northeast:
https://apnews.com/article/08d3fb58a434a5d42803ab1c2bbda0b3
CDC — Wildfires and Your Safety:
https://www.cdc.gov/wildfires/about/index.html
CDC — How Wildfire Smoke Affects Your Body:
https://www.cdc.gov/wildfires/risk-factors/index.html
CDC — Safety Guidelines for Wildfires and Wildfire Smoke:
https://www.cdc.gov/wildfires/safety/how-to-safely-stay-safe-during-a-wildfire.html
EPA AirNow:
EPA — Wildfires and Indoor Air Quality:
https://www.epa.gov/emergencies-iaq/wildfires-and-indoor-air-quality-iaq
Prepared for Patient Education By
Keefe Clinic
John H. Keefe III, D.C., P.C.
5016 S. 79th E. Avenue
(51st & Memorial – Fontana Center)
Tulsa, Oklahoma 74145
Phone: (918) 663-1111
Fax: (918) 663-2129
Email: docjohn@keefeclinic.com
Website: https://www.keefeclinic.com
Please call to schedule an appointment.