This is a guest post from my friend and colleague Coleen Walsh, a Master Nutrition Therapist who specializes in MTHFR methylation issues and health. She lives in an area that is experiencing poor air quality due to the fires. Which prompted her to write this article that’s she is generously sharing here.
Wildfires are raging and the resulting smoke and ash have been a major issue lately. It’s impacting air quality and causing significant health issues for many people. Right now it is especially problematic for those living in the western United States. It's also an issue in other areas of the world such as Macedonia, Turkey, and Greece.
The wildfire smoke traveling from both near and far away leaves us with microscopic particles, called fine particulate matter or PM (PM 2.5 is 2.5 microns or smaller). These particles can penetrate deep into your respiratory system and lungs. They can then move into your bloodstream potentially affecting the heart. Additionally, they can activate the inflammatory pathways in your body. That, in turn, can do a lot of damage such as an increased risk of stroke, heart attack, or lung disease(s) among other issues.
I’ve collected some resources and tips providing holistic support for those affected or those who have family members that may be dealing with this issue. Please take care! The air from these wildfires is very dangerous stuff for everyone - not just the immune-compromised.
Essential Oils and Tinctures
Protecting your lungs and airways from damaging smoke is helpful to reduce wheezing, coughing, sore throat, headaches, and other allergic responses. It can also prevent secondary infections, systemic inflammation, oxidative stress, and overall depressed immune function.
For basic support, you can get ready-made teas, lung defense, or herbal tinctures such as Wish Garden Deep Lung at most natural food stores.
Essential oils such as Breathe Easy or Eucalyptus are also helpful.
Nutrition Support
When it comes to nutrition support there are a lot of wonderful foods to add to your diet. They're not only delicious and nourishing, they also provide immune-boosting benefits.
- eat lots of greens
- get lots of fresh veggies (include plenty of garlic, ginger, and cruciferous vegetables such as broccoli, cauliflower, and asparagus)
- Add sprouts, especially broccoli sprouts can be a nourishing choice
- choose fresh fruit (be mindful and choose organic for the dirty dozen fruits and vegetables)
- drink fresh green juices (my favorite is any leafy greens with ginger, coconut water, and cucumber)
- don’t forget to stay well-hydrated; filtered water will be supportive.
In addition to knowing what to eat it’s helpful to also remember what not to eat.
- avoid inflammatory foods like sugar, gluten, processed and fast foods, dairy, and alcohol
- stay away from higher histamine foods such as tomatoes, fish, processed & smoked meats, leftovers, red wine, chocolate, fermented foods, and dairy
Avoiding inflammatory and high histamine foods for at least a few days after the smoke clears will give your body the energy to heal. It will also help to reduce the overall burden on your body.
Teas For Lung Support
Teas are a great way to add support without taking a bunch of supplements. I am a fan of Traditional Medicinals brand as they tend to be available almost everywhere.
One thing I like to do is mix a few different teas and brew them in one extra-large jar. After it’s steeped for a bit you can pop the jar into the fridge and then drink 1-3 cups throughout the day.
Some of my favorites include:
- Tulsi teas are great for stress
- Dandelion and milk thistle are good for liver support to help process toxins (they tend to be a little bitter so it’s nice to mix them with other teas)
- Echinacea, elderberry, Throat Coat, and Breathe Easy are for lung support and for general immune support
- Peppermint, nettle leaf, ginger, green tea blends, and turmeric or curcumin mixes are great to increase your antioxidants, help with allergies, and decrease inflammation.
Supplements
It can be helpful to consider adding supportive supplements. A number of them are specifically supportive for lung health and smoke support. You can get these supplements through my virtual dispensary. I encourage you to work with a nutrition professional to make sure you are getting supplements that do not have negative additives in them.
- N-acetyl cysteine (NAC) which has so much research on smoke and general lung damage
- quercetin
- glutathione
- curcumin
- proteolytic enzymes
- XClear nasal spray
- antioxidants
Wildfire Smoke Defense Formula
This is an herbal tea recipe which an herbalist friend from The ACORN School of Herbal Medicine shared with me:
- 4 parts Marshmallow root
- 2 parts Red Clover
- 1 part each Elderberry, Rosehips, Hawthorn berry, and Orange peel
- ½ part each, Mullein and Monarda or Thyme
- Decoct 1:6 for 30 mins. (ie: simmer 1 part herb blend in 6 parts water for 30 mins). If your part is one cup. The recipe yields about one quart of tea.
- Strain. Store in a sealed container to keep warm, or let cool and store in the fridge.
- Add honey to taste, if desired
- Dose: 4- 8oz 3x/ day
The main strategy for defense in this formula is a combination of demulcent, alternative, and flavonoid-containing herbs. Demulcents moisten and soothe mucous membranes by providing a slimy coat of protection between your tissues and smoke-filled air.
Due to the alternative herbs, this formula has an affinity for the lungs and the lymph. They help promote the cleanup of accumulated wastes, both foreign and metabolic. The addition of flavonoids here is specific for increasing lung capacity, enhanced oxygenation of the blood, and stimulating rehabilitation of respiratory tissues. This combination also has a powerful effect on enhancing overall immune function.
The herbs in this formula were also chosen for their effects on stress relief as they uplift the spirits and promote feelings of strength, joy, and well-being.
Take care of you. A cup of tea can work miracles.
Resources:
"The Fifth Season: Herbs For Wildfire Season". Ancestral Apothecary, 2018, https://ancestralapothecaryschool.com/2018/10/10/the-fifth-season-herbs-for-wildfire-season/.
"Wildfire Smoke Takes Over Metro Vancouver: 7 Helpful Tips To Keep You Going - Integrative Naturopathic". Integrative Naturopathic, 2021, https://integrative.ca/blog/wildfire-smoke-vancouver-tips.
Chris Kresser, M.S. "Wildfires And Air Quality: Steps You Can Take | Chris Kresser". Chris Kresser, 2017, https://chriskresser.com/wildfires-and-air-quality-steps-you-can-take/. Accessed 9 Aug 2021.
Elisa Song, Fire Resources – Facebook, August 23, 2020 - https://www.facebook.com/573039357/posts/10160262279729358/?d=n
Reid, Colleen E. et al. "Critical Review Of Health Impacts Of Wildfire Smoke Exposure". Environmental Health Perspectives, vol 124, no. 9, 2016, pp. 1334-1343. Environmental Health Perspectives, doi:10.1289/ehp.1409277.
Reid, Colleen E., and Melissa May Maestas. "Wildfire Smoke Exposure Under Climate Change". Current Opinion In Pulmonary Medicine, vol 25, no. 2, 2019, pp. 179-187. Ovid Technologies (Wolters Kluwer Health), doi:10.1097/mcp.0000000000000552
Trudy Scott Antianxiety Food Solution -u Forest Fires, Burning Factories/Warehouses, or Traffic Pollution – Facebook, July 14, 2021 - https://www.facebook.com/437308682999793/posts/4286060141457942/?d=n