Caring for your home and family during wildfire smoke season

As we settle into what feels like our new normal wildfire season, a reminder on how to best care for yourself and your family during stretches of poor air quality — plus my go-to nutrition and supplement support for smoke events.

My rule of thumb: once the reading crosses 100, mask up for outdoor exertion and start thinking about indoor filtration. You can track real-time readings at AirNow.gov or on PurpleAir's map.

| Why it matters

• Kids and small animals breathe faster than adults and have smaller lungs, meaning more relative exposure to PM2.5 — the fine particulate matter in smoke that can damage the lungs, immune system, and heart.

• When structures or machinery burn along with the forest, the chemicals in the smoke intensify. Some of these chemicals can cause irreversible harm to the body.

• Poor air quality raises the risk of asthma flares, heart disease, premature birth, and COVID-related complications.

• Long-term or repeated smoke exposure has been linked to more anger, depression, and anxiety, along with body soreness and inflammation. Be gentle with yourself and your loved ones this season.

| Who's most at risk

Children, older adults, pregnant people, and anyone with asthma, heart disease, or immune dysfunction should take extra precautions — including limiting outdoor exertion and considering indoor air filtration.

Children and pregnant people

Older adults

Asthma or heart disease

Immune dysfunction

| A reminder on masking up

STILL SEEING THIS

I still see folks out exercising without a mask when the Air Quality Index is above 100. It's not worth it. Check the gauge above before you head out.

| Nutritional support during smoke events

• Organic (or local) washed whole foods — Mediterranean-style eating

• Omega-3s and polyunsaturated fats from fish, oils, nuts, and seeds

• A rainbow of colorful fruits and vegetables — broccoli sprouts, onions, garlic, berries

• Fermented foods — kombucha, sauerkraut, kefir, miso, tempeh

• Green tea — up to 3 cups a day, as tolerated.

| Supplements for smoke events

SUPPLEMENT TYPICAL ADULT DOSING

Vitamin C Up to 1,000 mg, 3x/day

NAC ~1,800 mg/day

Curcumin / turmeric Varies, often ~3 capsules/day

Quercetin 500 mg, 2x/day

Resveratrol ~450 mg/day

B-complex 1 AM, ≥1 hr from caffeine

EPA / DHA 1,500 mg combined

General guidance only — not personalized medical advice. If you're on prescription medication (especially blood thinners or chemotherapy), please check with your doctor or pharmacist before adding any of these, as several can interact.

| When to talk to your doctor

WORTH A CONVERSATION

If you or a loved one deals with asthma, cardiovascular disease, or immune dysfunction, please consider talking with your doctor about a personalized plan — including air filtration options and additional support during and after smoke exposure.

Wishing you and your family a breath of fresh air. If you'd like help building a personalized plan for smoke season, we're here to support you.

Beth DiDomenico

ND