Caring for Yourself During the Wildfires

Los Angeles is my home, and like so many of you, I’ve been feeling the effects of the wildfires and the heavy smoke in the air. During times like this, it’s essential to take extra steps to protect our health and support our bodies. 

Wildfire smoke isn’t just an inconvenience—it’s a health hazard. It’s a mix of particles and gases that can irritate and damage the sensitive mucosa in our lungs. The damage occurs primarily through oxidative stress, which is why proper nutrition and supplements rich in antioxidants are so critical right now.

Here’s what you can do to care for yourself and your loved ones during this time.

Focus on a Nutrient-Dense Diet

Whenever the body is under stress, it requires extra vitamins and minerals. This is the time to choose high-quality, whole foods that nourish your body and provide the tools it needs to heal and protect. You’re going to want to integrate brightly colored fruits and vegetables into your routine as they are packed with natural antioxidants that help combat oxidative damage.

Think carrots, berries, spinach, and sweet potatoes.

You’re also going to want to turn to foods rich in flavonoids. These have anti-inflammatory properties that can provide additional lung protection. 

Think strawberries, Brussels sprouts, beans, onions, apples, green tea, and black tea. 

Supplemental Support

Supplements can provide powerful support during times of environmental stress. These are my go-to recommendations for combating the effects of smoke inhalation:

Glutathione: A master antioxidant that detoxifies smoke-related toxins and protects against lung damage. I recommend Cymbiotika’s Liposomal Glutathione sachets. 

Vitamin C:  A potent antioxidant that combats inflammation. During this time, you can increase your dose to 3,000–6,000 mg daily, divided into smaller doses throughout the day. I also recommend Dr. Nigma Talib’s Super Vitamin-C Cocktail Packets

Vitamin D3 & K2:Essential for supporting your immune system. If you’re deficient, this is especially critical. Aim for 5,000–10,000 IU daily with meals. My favorite brand is Quicksilver Liposomal or Dr. Nigma Talib’s Vitamin D Sun

Selenium: This antioxidant helps fight free radical damage. Take 200 mcg twice daily. Thorne makes a great one. 

Activated Quercetin: Wildfire smoke causes oxidative stress and inflammation, especially in the lungs, and quercetin works to neutralize free radicals, protect sensitive lung tissues, and reduce histamine release. I recommend the Source Naturals brand. 

Activated Charcoal: Activated charcoal is a natural detoxifier known for its ability to bind to toxins and help remove them from the body. During wildfires, exposure to pollutants, chemicals, and fine particulate matter in the air can increase the body’s toxic load. I recommend Mary Ruth’s activated charcoal. 

Herbs: Ginger, turmeric, green tea, marshmallow root, and licorice root. 

Mental and Emotional Support

This is a high-stress situation that changes by the hour, and it can be easy to feel completely overwhelmed. In moments like these, I turn to meditation and breathwork to calm my mind and ground myself.

Even just five to ten minutes of quiet mindfulness can reduce stress, calm your nervous system, and help you process the uncertainty of the situation. Apps like Calm, ZenMe by Camilla Sacre-Dallerup, and Unplug are great tools, or simply sit in silence and focus on your breath.

Intentional breathing exercises can not only calm anxiety but also help clear your lungs. Try deep diaphragmatic breathing or the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds). These practices can be incredibly grounding when everything around you feels chaotic.

Additional Tips

1. Stay indoors! Keep windows closed and minimize outdoor activities to reduce exposure to smoke.
2. Use an air purifier. HEPA filters can significantly reduce particulate matter indoors. Avoid using air conditioners without filters, as they can draw in smoke.
3. Wear a mask. If you must go outside, use an N95 mask to protect your lungs, especially if you have pre-existing heart or lung conditions.
4. Stay hydrated. Drinking plenty of water helps flush toxins from your body and keeps mucous membranes moist. You can add my favorite hydrating powder, Ultima Replenisher, into 32 oz of water to be sure you’re getting minerals too. 
5. Avoid strenuous activities. Heavy breathing increases smoke inhalation, so take it easy.
6. Use a Neti pot! By flushing the nasal passages with a saline solution, it helps reduce inflammation, moisturize dry nasal tissue, and improve breathing.
7. Homeopathic eye drops provide gentle, natural relief by soothing inflammation and restoring moisture. Many formulas are designed to address symptoms caused by environmental irritants, making them a great option for calming red or irritated eyes. 

Wildfires remind us of how connected we are to the environment and how much our bodies rely on proper care during challenging times. If you’re struggling or unsure where to start, take a deep breath (indoors!) and focus on the basics: nourish your body, protect your lungs, and rest when you can.