How To Support Your Body And Lungs During Wildfire Smoke Exposure

Wildfire smoke is a mix of gases and microscopic particles released when trees, bush, and other organic materials burn. These fine particles (called PM2.5) are tiny enough to travel deep into the lungs and even enter the bloodstream (1), where they can trigger inflammation and oxidative stress.

Children, pregnant women, and individuals with respiratory conditions like asthma are especially vulnerable, but even healthy adults can experience symptoms during prolonged exposure (1).

Newborns and infants are particularly sensitive because their lungs are still developing, and they breathe more rapidly than adults, meaning they inhale more air (and more particulates) relative to their body size. Individuals with asthma, chronic lung disease, or compromised immune function may also experience worsened symptoms even with short-term exposure (1).

To learn more about inflammation and oxidative stress, read these articles:

• Understanding & Supporting A Healthy Inflammatory Response
• Everything You Need To Know About Antioxidants

Supporting the body's natural detoxification systems is a way we can take back some control and support our wellness throughout the wildfire season. Below are some tips:

When air quality is poor, the first step is protecting the indoor environment. Keeping windows and doors closed is key, especially during peak smoke hours in the early morning and late afternoon.

Running a high-quality air purifier with a HEPA filter in the main living area or bedroom can drastically reduce the presence of airborne particles indoors (2). If a purifier isn’t available, you can make one yourself using a box fan and HVAC filter.

Avoid burning candles, using incense, or cooking with high-heat oils when the air is smoky, as these can all add to indoor air pollution. For families using air conditioning, setting the system to “recirculate” instead of “vent” can help prevent outdoor air from entering.

Staying hydrated is one of the most important things you can do to protect your lungs. Moist mucous membranes are better able to trap and eliminate particles, while dehydration can make respiratory tissues more vulnerable to irritation.

Offer plenty of water throughout the day, and incorporate water-rich foods like cucumbers, citrus, and melons. Warm broths and herbal teas also count toward fluid intake and offer additional support.

Your body’s ability to recover from environmental stressors is connected to the nutrients (the building blocks) you provide it. When air quality is compromised, antioxidant-rich foods can help counteract the oxidative damage caused by smoke particles (3).

Citrus fruits, leafy greens, and berries are great sources of vitamin C and other antioxidants that support the immune system. Cruciferous vegetables like broccoli, kale, and cabbage naturally support detoxification pathways  in the liver and lungs.

To learn more about detoxification, read this article: How Does Detoxification Work? Understanding Phase I, Phase II, and Phase III Detoxification

Herbal teas with ingredients like hibiscus or green tea are high in antioxidants and gentle enough for daily sipping by both adults and children.

Raw honey is a gentle and time-tested remedy to calm irritated throats and quiet mild coughs. It coats the throat and may help ease mild inflammation triggered by fine particulate matter in the air.

For children over one year old, a spoonful of raw honey can be a comforting part of your daily support routine during smoky days. Add it to (slightly cooled) herbal tea or enjoy it off the spoon.

To learn more about why honey is not recommended for infants, read this article: Why Can’t Babies Have Honey? Understanding Infant Botulism

Even if you or your child don’t typically experience allergies, wildfire smoke can irritate the respiratory tract and trigger allergy-like symptoms. This is partly due to the way fine particles stimulate histamine release in the body.

For those with histamine sensitivity or mast cell activation, smoke exposure can be especially triggering (4), potentially leading to symptoms like sneezing, congestion, headaches, skin irritation, or even brain fog. Supporting healthy histamine metabolism through hydration, nutrient-dense foods, and supplements like Aller-D Hist™ may be helpful for reducing the body’s reactivity during smoke exposure.

To minimize allergy symptoms from wildfire smoke, focus on reducing exposure for yourself and your family. Rinse faces and hair (or take quick showers) after spending time outdoors. Change out of outdoor clothes as soon as you come inside, wash bedding and pajamas daily if possible, and vacuum frequently using a HEPA-filter vacuum.

If you or your kids are used to regular outdoor walks or playtime, it may feel frustrating to be stuck inside. However, it’s best to avoid exertion during periods of poor air quality, especially for kids.

That said, gentle indoor movement, like a fun family dance party, can help support the lymphatic system, which plays a key role in clearing cellular waste and environmental toxins. Movement also encourages deeper breathing, which may benefit lung function when practiced safely indoors with clean air. Wildfire days are great days to hit up the local trampoline park!

Looking for more ideas? This article contains some fun “mommy & me” exercise ideas: Micro Workouts For New Parents

Many families also find it helpful to keep a few supportive supplements in their home as a “wildfire season support kit.”

At Dr. Green Life Organics, some of the options we turn to during smoke season include:

• Detox Jr™ and Detox Greens™ to gently support detox pathways in both kids and adults
• Superfood Red Tea for antioxidant support and hydration
• Nature Tussin™ to soothe irritated airways
• Essential Immune Support™✝︎ Infants & Kids, which contains glutathione and vitamin C
• Aller-D Hist™ Kids, which may offer support for those experiencing worsened allergy symptoms due to smoke exposure

Wildfire smoke exposure can take a real toll, especially for children, pregnant women, or those with asthma or allergies. To help the body process and eliminate harmful particles, focus on supporting natural detoxification pathways with hydration, antioxidant-rich foods, and targeted supplements. Creating a clean indoor air zone is key to minimizing exposure, along with gentle movement and daily habits like rinsing off after being outside, washing bedding frequently, and avoiding added indoor pollutants. You’ve got this!

1. US EPA. (2019, August 13). Why Wildfire Smoke is a Health Concern. Www.epa.gov. https://www.epa.gov/wildfire-smoke-course/why-wildfire-smoke-health-concern  

2. Dubey S, Rohra H, Taneja A. Assessing effectiveness of air purifiers (HEPA) for controlling indoor particulate pollution. Heliyon. 2021 Sep 10;7(9):e07976. doi: 10.1016/j.heliyon.2021.e07976. PMID: 34568599; PMCID: PMC8449022.

3. Schulz AJ, Mentz GB, Sampson NR, Dvonch JT, Reyes AG, Izumi B. Effects of particulate matter and antioxidant dietary intake on blood pressure. Am J Public Health. 2015 Jun;105(6):1254-61. doi: 10.2105/AJPH.2014.302176. Epub 2014 Oct 16. PMID: 25320896; PMCID: PMC4400223.

4. Lam K, Au E, Ip WK, Tam JK, Leung PSC. Inhalant Mediated Allergy: Immunobiology, Clinical Manifestations and Diagnosis. Clin Rev Allergy Immunol. 2025 Apr 15;68(1):43. doi: 10.1007/s12016-025-09053-2. PMID: 40234356; PMCID: PMC12000167.