How to Protect Your Lungs and Detox from Wildfire Smoke Exposure

As a California based brand, wildfires have impacted many who are close to us and are becoming increasingly common. In addition to being extremely stressful, exposure may cause significant health risks, especially to our lungs, respiratory, and cardiovascular system. Inhalation of wildfire smoke can lead to oxidative stress, inflammation, and respiratory issues. However, by nourishing your body with the right nutrients, supplements, and lifestyle habits, you can support your health during these events and detox afterward. We hope this guide can help!

Nutrient-Rich Foods to Protect Your Lungs

One of the best defenses against wildfire smoke is a diet rich in antioxidants, vitamins, and minerals that support lung and heart health. Consuming a variety of vibrantly colored fruits, vegetables, and healthy fats can help your body combat the harmful effects of smoke exposure. Key nutrients to focus on include:

1. Vitamin A and Carotenoids: Found in orange and red vegetables like carrots, sweet potatoes, and bell peppers, these nutrients support lung health and tissue damaged by smoke.
2. Vitamin E: A potent antioxidant that helps protect cell membranes from oxidative damage. Include nuts, seeds, and spinach in your diet.
3. Vitamin C: Known for its immune-boosting properties, it also helps reduce inflammation caused by smoke exposure. Citrus fruits, strawberries, and bell peppers are great sources.
4. Omega-3 Fatty Acids: These healthy fats, found in fish, flaxseeds, and walnuts, have anti-inflammatory properties that protect your lungs from smoke-induced damage.

Supplements to Take During Wildfires

In addition to a nutrient-rich diet, certain supplements can help protect your lungs and detoxify your body from harmful pollutants:

• Vitamin C: Inhaling smoke can increase oxidative stress in the lungs. Vitamin C, a powerful antioxidant, helps reduce this damage.
  Dosage: 500–1,000 mg per day, divided into two doses.

• Vitamin D3: Prolonged smoke exposure can weaken your immune system. Vitamin D3 supports immune function and helps reduce inflammation.
  Dosage: 1,000–2,000 IU per day.

• Chlorophyll: Known for its detoxifying properties, chlorophyll can help neutralize toxins and inflammation in the body.
  Dosage: 100–300 mg per day in liquid form.
  

• Magnesium: This mineral is essential for lung health and supports respiratory muscles.
  Dosage: 200–400 mg per day.

• N-Acetylcysteine (NAC): NAC helps replenish glutathione, a key antioxidant that protects lung tissue from damage caused by wildfire smoke.
  Dosage: 600–1,200 mg per day.

• Turmeric (Curcumin): Curcumin, the active compound in turmeric, helps reduce oxidative stress and inflammation caused by exposure to wildfire smoke.
  Dosage: 500–1,000 mg per day.

• Selenium: Selenium enhances your body's antioxidant defenses and helps detoxify heavy metals found in ash.
  Dosage: 55–200 mcg per day (do not exceed 400 mcg).

Post-Wildfire Recovery

Once wildfire smoke exposure has diminished, continue supporting your body’s detoxification process. Supplements that help remove toxins and promote long-term health include:

• Glutathione: Often referred to as the "master antioxidant," glutathione aids in detoxifying harmful substances from the body.
  Dosage: 250–500 mg per day.

• Sulforaphane: Found in cruciferous vegetables like broccoli, sulforaphane supports detoxification enzymes and neutralizes toxins.
  Dosage: Eat ½ cup of broccoli sprouts or take a broccoli sprout supplement.

• Chlorophyll: Continue using chlorophyll to help remove toxins and detox.

Dietary Recommendations During Wildfires

Incorporating certain foods into your diet can further protect your body and support detoxification:

1. Vibrantly Colored Fruits and Vegetables: Packed with antioxidants, fruits like pomegranates, citrus fruits, and vegetables like dark leafy greens and cruciferous vegetables can reduce oxidative stress and inflammation.

2. Prebiotic and High-Fiber Foods: These foods support gut health, which plays a crucial role in immune function. Fermented foods like kimchi, sauerkraut, and high-fiber foods help maintain a healthy gut microbiome.

3. Green Tea: Rich in antioxidants, green tea can help combat free radicals caused by smoke exposure.
   Dosage: 2–3 cups per day.

4. Hydration: Staying hydrated is key to flushing out toxins and supporting lung and heart health. Drink plenty of water, detox water, electrolyte-rich drinks, and natural sources like coconut water.

Lifestyle Tips for Protecting Your Lungs

In addition to diet and supplements, there are lifestyle changes you can adopt to reduce your exposure to harmful wildfire smoke and protect your respiratory system:

• Breathwork: Practice the 4-4-4 breathing technique to help reduce physical stress and calm your body:

  • Inhale through your nose for 4 counts.
  • Hold your breath for 4 counts.
  • Exhale slowly through your mouth for 4 counts.
  • Hold your breath again for 4 counts.
  • Repeat until you feel calm.

• Air Purifiers: Use an air purifier with a HEPA filter to reduce the amount of smoke and particulate matter in your home. Consider wearing an N95 mask when outdoors to protect yourself from inhaling harmful pollutants.

• Sleep: Prioritize rest, as it is crucial for recovery and maintaining a healthy immune system.

While wildfire smoke can be harmful to your lungs and overall health, the right combination of nutrient-rich foods, supplements, and lifestyle adjustments can help your body combat the damaging effects. Always listen to your body, consult a healthcare professional as needed, and take the necessary precautions during wildfire season to protect yourself.

These suggestions are intended to support overall health and have not been evaluated or approved by the FDA.

References:

• "Particulate Matter (PM) Pollution." U.S. Environmental Protection Agency. EPA.
• USDA, Forest Service. "Wildfire Smoke: A Guide for Public Health Officials." USDA.
• Oregon State University Extension Service. "Food Fight Against Wildfires." OSU Extension.