Protecting Your Lungs from Pollution and Wildfire Smoke

Coughing and sneezing, with your eyes watering, you run inside to get relief. That's the best thing to do when wildfire smoke sweeps over or air pollution has skyrocketed.

Haze over the Toronto City Skyline

Besides the fine particulate matter, smoke contains harmful gases such as methane, sulfur dioxide, nitrogen dioxide, and others. All of these are irritants to your lungs, making it difficult to breathe and increasing the risk of respiratory issues. What's more, toxic smoke can linger for days or even weeks, even after the haze clears.

Thankfully, there are natural ways to help your lungs remove these harmful pollutants and recover. Our lungs are meant to clear out toxins. But when the toxic load is high, they require additional help.

Follow these steps to help your respiratory system heal naturally and maintain some protection against additional onslaughts. 

Immediate Actions to Take 

Stay indoors  

Venture out only if it is necessary. Especially, keep from strenuous activity outdoors.   

Create Clean Indoor Air  

• Close all windows and doors 

• Seal all gaps around doors and windows  

• Turn off the bathroom exhaust fan

• Use air purifiers with HEPA filters  

• Avoid the following:

  • Smoking cigarettes (active and passive) 

  • Burning candles, incense, or using aerosol sprays   

  • Using strong household cleaners 

  • Using perfumes and air fresheners 

    Use: Natural, fragrance-free cleaning supplies or those that contain scents from plants, such as pure essential oils.

  
  

Hydrate Consistently  

Water is needed by every cell in your body. It not only helps the body function properly but also assists in eliminating the toxins we breathe and consume in other ways. For the respiratory system, water helps thin mucus, making it easier to expel trapped particles and pollutants.

Drink:  

• 8 -10 glasses of water daily, increasing intake during high pollution days 

  If you're not particularly fond of drinking plain water, bite into juicy fruits or hydrating vegetables such as cucumbers, celery, radishes, and tomatoes.

• Herbal teas (matcha and green tea are especially high in antioxidants)  

• Electrolyte-rich drinks

• Warm broths 

  
  

Avoid: Alcohol and excessive caffeine, which can dehydrate airway tissues  

Caution: Before following any of the suggestions below, please consult with your primary health provider, especially if you have a medical condition or are on pharmaceuticals.

Deep Breathing Exercises 

Most of us breathe using only 70 to 80% of our lung capacity. This means we are not oxygenating our systems as well as we should. Further, we are enabling toxins to stick around in the respiratory tract.

Diaphragmatic breathing strengthens the diaphragm, increases lung capacity, and corrects the bad effects of shallow breathing.

• Inhale deeply through your nose, allowing your belly to expand (move outward and forward). Your chest should move upward and sideways so that you grow wider.

• Exhale slowly, also through your nose.

• Practice this technique for 5 to 10 minutes, several times daily. 

  
  

Exercise Appropriately 

Moderate exercise improves lung function and promotes the elimination of harmful particles after wildfire smoke exposure. Stretching, walking, cycling, jogging, and yoga encourage deeper breathing. These activities help mobilize the gunk and improve oxygen exchange in the deep tissues of the lungs. 

Exercise is a healer and purifier. It increases blood circulation, which supports the delivery of nutrients to damaged tissues. It helps move lymph, which aids in the removal of toxins.

Note: If you are on any medical therapy, consult with your primary care provider to determine the type of exercise that is appropriate for you.

Practice Steam Inhalation  

Steam inhalation dates back thousands of years. It helps the respiratory system by easing congestion -- loosening mucus and phlegm in the respiratory passages, and soothing inflammation.  

• Boil water and pour it into a bowl with a wide mouth. Stainless steel or heat-resistant glass is best. I do not recommend plastic. See this article to learn why. Caution: Slowly place your palms about 6 inches above the bowl to test the heat from the steam first.

• Gradually lean over the bowl with a towel covering your head  

• Inhale the steam for 5 -10 minutes, 2 - 3 times daily. 

  Alternatively, you can use a humidifier to maintain 30 - 50% humidity indoors.

Using Essential Oils

You can use essential oils to facilitate breathing and help to clear congestion and remove toxins.

One of the best essential oil blends that I have found for this purpose is Breathe. One of its star components, which I love, is Eucalyptus. This blend supports both the respiratory and cardiovascular systems. It reduces inflammation and congestion. It is also a savior for anyone dealing with colds, flu, bronchitis, coughs, sore throats, sinus infections, pneumonia, or asthma. 

Peppermint is highly anti-inflammatory and eases congestion as well.

You use essential oils either in:

• a diffuser or

• steam inhalation (as described above). Add 2 - 3 drops of essential oil to the water before you start your inhalation. Caution: If you haven't done inhalation with essential oils before, the first whiff will be powerful. Be sure to close your eyes!

Nutritional Support 

Most often, we only think of food as nourishing us and supplying us with energy. We rarely think of how purifying the right foods can be.

Anti-Inflammatory Foods

Our bodies are bombarded by a host of assaults at the cellular level. Certain foods, especially those that are brightly colored, are chock-full of antioxidants that help combat this cellular damage.

So, make sure every meal contains one or more of these foods:

• Berries

• Leafy greens

• Bright colored fruits

• Spices such as turmeric and ginger 

• Herbs such as rosemary, thyme, basil, and oregano

• Omega-3 rich foods: 

  • Fatty fish (salmon, mackerel, sardines) 

  • Walnuts, chia seeds, flaxseeds 
    

  Avoid: Processed and refined foods, sugary drinks, margarine, seed oils, and trans fats.

  
  

Herbal Teas

Infusing herbs in hot water draws out their natural therapeutic components. This makes it easier for us to absorb them. The following teas are a boon to the respiratory system:  

• Green tea has anti-inflammatory and antioxidant properties.

• Peppermint tea is a great decongestant.

• Ginger tea benefits the smooth muscle tissues in the lungs.

• Slippery elm tea soothes respiratory issues and calms the irritated tissues of the mouth and throat.

  
  

  Sometimes, therapeutic components of a plant for a particular purpose are required at a higher dose than that available in a cup of tea. The above-mentioned herbal extracts can be obtained in capsule or tincture form.

Lung-Supporting Supplements  These are the top supplements for any respiratory issue:

• N-acetylcysteine (NAC): Helps thin mucus and provides antioxidant protection 

• Vitamin C is essential for immune function and tissue repair 

• Vitamin D aids in respiratory function and immune response 

• Omega-3 fish oil reduces inflammation in the airways

• Quercetin is a natural antihistamine and anti-inflammatory compound 

  
  

Lifestyle modifications

• Sleep position: Elevate your head slightly to ease breathing during sleep 

• Stress management: Practice meditation or relaxation techniques. Stress can worsen breathing issues, which, in turn, can hamper your essential sleep.

Our lungs constantly try to clean themselves out. It helps when the irritant exposure stops. But we can facilitate their healing through all the methods mentioned earlier.

However, please do seek medical help if you have:

• shortness of breath while at rest or even on walking a few paces

• a cough that lasts for more than 2 weeks or

• any other upper respiratory symptom that is worrisome.

We are fortunate that our bodies have the natural capacity to heal. The lungs are no exception. But we must do our part -- take control of what we can, as soon as we can. And, remember that prevention is better than a cure. Most importantly, remember to breathe deeply -- it clears your mind as well!

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DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help to support my work.