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Reduce the Health Impacts From Wildfire Smoke

Wildfires are becoming more frequent and intense due to climate change, leading to longer fire seasons and larger burn areas each year. Even if you’re far from the flames, wildfire smoke can travel hundreds or even thousands of miles, significantly impacting air quality and increasing health risks in communities well outside the immediate fire zone.


When wildfire smoke fills the air, it brings more than just haze and the smell of burning wood. It carries a toxic mix of harmful pollutants that can pose serious short-term health risks. Wildfire smoke contains fine particulate matter, carbon monoxide, formaldehyde, benzene, and other volatile organic compounds (VOCs) released from burning synthetic materials, plastics, and treated wood. Exposure to these toxins, even briefly, can cause respiratory problems, eye and throat irritation, headaches, fatigue, and can worsen asthma, heart disease, and other health conditions.


In this post, I’ll share practical ways to help you reduce the health impacts of wildfire smoke, protecting yourself and your loved ones. These are the same tools and tips I relied on while living in Colorado where wildfires and wildfire smoke was prevalent, and continue to use now that I live in Vermont, where smoke from Canadian wildfires has become a concern.


Medical Disclaimer: This is not medical advice. If you have a specific medical condition, please consult your doctor.


Affiliate Disclosure: Many of these links are affiliate links, including Amazon affiliate links. I may earn a small commission or other revenue, at no additional cost to you, when you click on these links and/or purchase products that I recommend. I only feature products and brands that I have thoroughly researched and/or use myself so you can shop with confidence. The full Disclosure can be found in the Terms of Use.

 



General Tips to Reduce Health Impacts

Protecting yourself from wildfire smoke starts with a few key lifestyle adjustments. These general tips work together to help your body cope with the added toxic burden and reduce your overall exposure.


  • Drink lots of water and consider adding a clean ingredient electrolyte.

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  • Limit being outside as much as possible, including driving and doing unnecessary errands.


  • Wear an N95 mask if you plan to be outside for more than 10-15 minutes.


  • Take off your shoes as soon as you come inside (as you always should!).


  • Change your clothes and shower as soon as you come in from outside.


  • Increase your Vitamin C intake either via foods or buffered supplement form*. Smoke, especially like this with ultra fine particles, causes widespread inflammation. Antioxidants like Vitamin C can counteract the oxidative stress.

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  • If tolerated, taking Lipisomal Glutathione* can help to improve detoxification of some toxic compounds found in wildfire smoke.

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  • NAC* is a precursor to Liposomal Glutathione and can help break down mucus in the lungs.

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  • Take as much organic turmeric, ginger and antioxidants as you can fit in.


  • Use a Castor Oil Pack to support overall wellness. I recommend the Liver Castor Oil Pack Bundle as our liver is a major detox pathway. This is the only brand of Castor Oil I recommend.

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  • Keep other toxin exposures low! I have numerous free tips in my Facebook community and for nontoxic product recommendations, you can visit this shop pages of this website.


Important note: Should you not purchase the specific linked products that I am confidently recommending, please purchase specialized supplements such as these from FullScript, or a qualified provider or retailer to ensure purity. There are many counterfeit supplements on the market. This is not medical advice. Please consult your doctor before starting any new supplements.

Improve Your Indoor Air Quality

Improving indoor air quality is one of the most effective ways to reduce your impact from wildfire smoke, especially since most of us spend the majority of our time indoors; even more so when we are limiting time outside due to poor air quality. Smoke particles and toxic gases can easily seep into homes, lingering in the air and putting stress on your lungs and immune system.



  • A quality air purifier is essential—specifically one with filter media designed for wildfire smoke. Like water filters, air purifiers target specific contaminants, so not just any model will work. Many claim to filter smoke but lack the proper filtration. While top-tier units often cost over $1,000, Intellipure offers strong performance at a more reasonable price. I recommend purchasing their discounted 2-pack of compact purifiers and placing them in high-use areas like bedrooms, living rooms, and home offices.

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  • If a traditional air purifier isn’t in your budget, a DIY alternative is to attach a 20x20x1 MERV 12 (or higher) filter to a standard box fan. Similar to an air purifier, create one for each high-use area. Check out this YouTube tutorial to get started.


  • When using room air purifiers, keep doors closed so that they can work effectively.



  • Replace or clean your HVAC and furnace filters more often if the exposure to smoke is long-lasting to prevent recirculating smoke particles indoors


Wildfires Can Contaminate Your Water

If you are in the immediate fire zone it's important to be mindful of your water quality - especially as you're drinking more of it to stay hydrated!


Harmful substances like heavy metals (lead, arsenic, mercury)volatile organic compounds (VOCs)polycyclic aromatic hydrocarbons (PAHs), and PFAS ("forever chemicals") have all been found in drinking water following wildfires. These contaminants come from the burning of plastics, treated wood, electronics, and building materials, and they can have health impacts from hormone disruption to cancer risk. It's important to note that long after the fire has been contained, these contaminants remain in our water for years to come.


Even if you’re on a public water supply, treatment systems often aren’t designed to remove many of these fire-related toxins. If you rely on well water, you may be even more vulnerable regardless of your well depth.


What You Can Do

  • Get your water properly tested: VOCs, heavy metals, and PFAS should be contaminants that you test for.

  • Once you have your test results, invest in the right filter. Mainstream filters will not work as to remove these types of contaminants the filter needs to contain not only the correct filter media, but the the right amount of filter media for these difficult-to-remove contaminants.

  • It's important to note that even if you’re a renter vs. a homeowner, effective filtration options are available.


Not sure where to start? I offer water testing and filtration guidance to help you find the safest solution for your home or apartment.


Final Thoughts

Wildfire smoke is becoming an unavoidable reality for many of us, but that doesn’t mean you’re powerless. By taking steps to reduce your exposure, filter your air and water, and support your body, you can dramatically lower the health impacts, even during peak smoke events. Whether you're directly in the path or feeling the effects from miles away, small, consistent actions can make a meaningful difference. Start with what’s doable. Your body will thank you!


If you found this post helpful, please share it with friends, family, or neighbors who may also be affected by wildfire smoke. 




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