6 Doctor-Approved Ways to Protect Your Health From Wildfire Smoke and Poor Air Quality

In the aftermath of a wildfire, many communities have to deal with residual smoke and poor air quality. Unfortunately, this problem isn’t going anywhere. Regions like Southern California have seen an uptick in the number and severity of wildfires in recent years. Between 2020 and 2023, the annual area burned in California was about three times higher than in the 2010s. 

Wildfire smoke poses a unique threat to your health. If you live in Los Angeles or anywhere that has recently endured a wildfire, mitigating the damage to your respiratory system is important. We spoke to doctors who have some great tips on how you can protect your health during and after a fire.

How can wildfire smoke and air quality harm health? 

Fine particulate matter (shortened as PM2.5) are air particles with an aerodynamic diameter of 2.5 millimeters and smaller, and they are the most damaging component of wildfire smoke. According to a 2021 study in Nature Communications, “wildfire-specific PM2.5 is up to 10 times more harmful on human health than PM2.5 from other sources.” This means the air from a wildfire is 10 times more dangerous to breathe than air polluted from sources like traffic or industrial plant emissions. 

A 2021 study, “Estimated Mortality and Morbidity Attributable to Smoke Plumes in the United States,” concluded that smoke impacts on public health are also not just a problem for western US states during fire season. As a result, it’s important for all of the US population to be aware of wildfire smoke and how to reduce exposure. 

PM2.5 particles can bypass your upper airway defense mechanisms, including the mucus layer and hair-like cilia, which move mucus along. This allows tiny smoke particles to get into the deepest parts of your lungs and then penetrate your bloodstream. Once there, Yale Medicine explains that PM2.5 particles can accomplish a lot, including impairing lung function, causing asthma attacks and increasing heart attacks and stroke.

Dr. Michael Everest, CEO and founder of edYOU, recently had to evacuate his home with his family during the Los Angeles wildfires. He says he can personally attest to worrying about air quality and the long-term consequences of air pollutants, especially when structure fires are involved. 

He explains, “There is a big difference between inhaling smoke from a far-off wildfire that is moving through a city and inhaling smoke that contains deadly bits from burned-out houses and buildings. Toxic metals, artificial material and even asbestos can be found in smoke from burning buildings, which is why there’s a possibility of long-term respiratory and other health problems.”

To protect yourself from wildfire smoke’s short- and long-term effects, consider the following doctor-recommended action items. If you are struggling to breathe, always contact a medical professional immediately. 

1. Protect yourself with PPE

Dr. Bayo Curry-Winchell, medical director at Urgent Care Clinics at Saint Mary’s Regional Medical Center, says that PPE, or personal protective equipment, is the best way to protect your lungs during and after a wildfire. The doctor says, “Wearing an N95 mask and gloves is a simple yet powerful way to shield yourself from harmful particles and irritants that linger in the air or settle on surfaces.”

N95 masks filter out at least 95% of all particles, both large and small. The CDC says that when worn properly, these masks should fit tightly around the mouth and will allow minimal air leakage around the sides. These masks are especially important when the Air Quality Index exceeds 101. 

If you evacuate during a fire, you may feel safe entering your home once the air is visibly clear. However, Dr. Bayo warns, “Entering your home after a fire without the right precautions can expose you to residual ash and toxins. This exposure can lead to skin irritation, eye redness and respiratory issues. Equip yourself with gloves, masks and other protective gear before re-entering your space.”

2. Control indoor air quality 

In addition to wearing a mask when you go outdoors, it’s important to monitor the air quality inside your home. Dr. Bayo notes that residual smoke, either indoors or outdoors, “can be particularly dangerous for individuals with asthma, COPD [chronic obstructive pulmonary disease] or other respiratory conditions. It can worsen shortness of breath or lead to chronic respiratory issues.” 

According to the EPA, people with cardiovascular disease, older adults, children under age 18, pregnant people, outdoor workers and people of lower socio-economic status are at greater risk of health effects caused by wildfire smoke. 

Dr. Wendy Chang of Reproductive Partners Medical Group says, “Residual smoke and poor air quality from the wildfires are top of mind for our fertility patients, particularly those who are currently pregnant or in the middle of fertility treatments.” She recommends that her patients use HEPA filters with high-efficiency filtration to improve air quality at home. Dr. Bayo and Dr. Everest also share this recommendation. 

HEPA stands for “high-efficiency particulate air.” According to the EPA, a HEPA filter can remove at least 99.97% of dust, pollen, mold, bacteria and other airborne particles with a size of 0.3 microns. Conversely, some other filters may only capture less than 20% of similar particles. 

In addition to adding HEPA filters to your HVAC system, you can also purchase mobile air purifiers that use HEPA filtration. If your HVAC has an outside intake, you can guard against some contamination by turning it to recirculation mode. 

3. Avoid using contaminated food or surfaces

Remember that once smoke particulates enter your home, they don’t just stay in the air. They can land on any surface in your home and transfer to your hands or clothing once you return to your property, even if your home did not sustain fire damage. They could also settle on food sitting on your counter, an important fact to remember when you’re going through your fruit basket. 

Dr. Bayo warns, “Fire ash, toxic smoke and chemicals from the fire have the potential to contaminate food and surfaces, putting you at risk for ingestion-related health problems.” She recommends that you “properly clean and inspect items before using or consuming them.”

Dr. Chang echoes this concern, saying that after a nearby fire, you should vacuum frequently and carefully clean all surfaces in your home.

4. Steer clear of unregulated supplements

As with any health-related trending event, a number of supposed cure-all products may pop up on social media after a wildfire. Dr. Bayo recommends avoiding supplements marketed for lung health, explaining, “The FDA does not regulate these products, so the labels can be misleading, share false information or contain ingredients that may be harmful.”

Dr. Everest agrees, adding, “When we consider social media-promoted supplements, evidence-based interventions are still necessary, even though certain antioxidants and anti-inflammatory substances may improve lung health. Reducing exposure, using appropriate filtration, keeping up with air quality and seeking medical advice for any troubling symptoms remain the greatest defenses.”

On the other hand, some dietary changes could naturally increase your defenses. Dr. Chang suggests you may want to “incorporate foods rich in antioxidants like colorful vegetables and dark leafy greens to combat oxidative stress.” Similarly, you can eat foods rich in “garlic, ginger, onions and cilantro to help mitigate the impact of heavy metals.” 

As for upping your personalized antioxidant use, Dr. Chang says you should consult your doctor to determine if additional antioxidants are appropriate for your situation.

5. Hydrate

Hydration is always a good idea. As Dr. Chang points out, “Maintaining good hydration assists your body in clearing toxins effectively.” Specifically, making sure you’re hydrated helps your kidneys do their work. 

But water consumption is especially important during or after a wildfire, when air can be dry and contaminated. Weed Army Community Hospital explains that wildfire smoke can dry out your respiratory system. Drinking water keeps your airways and lungs moist. It’s worth noting that dry air can also lead to nosebleeds, another reason to keep your nasal passages moist by hydrating or using a humidifier.  

6. Recognize smoke-related symptoms 

It’s important to be mindful of your physical health in the days and weeks after a wildfire when you are more likely to experience respiratory distress. According to a 2023 study published in PNAS, compared to a day with no smoke, visits to California emergency rooms increase by 1-1.5% in the week after low or moderate smoke days but decline by 6 to 9% after extreme smoke days, “suggesting that populations shift their behaviors following salient smoke periods.” For people with a condition like asthma or COPD, ER visits can go up by as much as 110% after days with extreme smoke conditions.  

As for what you should look out for, Dr. Bayo says, “Prolonged exposure to pollutants from fires — like burning wood or plastic — can cause headaches, fatigue and sinus complications. These symptoms are your body’s way of signaling distress. Take time to rest, hydrate and seek medical care if symptoms persist.”

The EPA says that other health effects from short-term exposure include coughing, phlegm, difficulty breathing, wheezing, reduced lung function, bronchitis, asthma exacerbation and aggravation of other lung diseases, heart attack, stroke and increased risk of emergency room visits and hospital admissions.

The bottom line

Wildfire smoke is particularly dangerous to your health. Millions of people in California alone are regularly exposed, while states like Oregon, Texas, Alaska, Arizona, New Mexico and Nebraska also see a tremendous amount of burned acres each year. 

If there is a wildfire in your area, you should immediately close your windows and doors and stop using an outdoor intake on your HVAC system. You can also protect yourself with N95 masks outdoors, HEPA filters and lots of hydration. Check the weather app on your phone or the AirNow Fire and Smoke Map to monitor air quality.