As a naturopathic doctor and a mom, I understand the deep concern we have for our family's health, especially when wildfire smoke fills the air.  When outdoor is quality is poor, it inevitably enters our homes, becomes trapped, leading to poor indoor air quality. It's important to take proactive steps to protect ourselves and our loved ones. While we cannot control which way the winds blow the smoke, there are actionable steps you can take to nurture your health and maintain clean indoor air during this unpredictable Pyrocene.

1. Stay Informed and Plan Ahead

Stay updated on air quality reports. As air quality measurements can vary between sources, I recommend cross referencing a few sites, such as AQICN.org, AirNow.gov, PurpleAir, and IQAir, which will provide a more comprehensive understanding of air quality. Signing up for alerts from these sites or using their apps and notifications are a helpful way to stay informed. Plan ahead by having essential supplies ready, including air purifiers and N95 masks.

The metrics used in air quality reports can vary depending on the region, but the most common ones include:

• Air Quality Index (AQI): The AQI is a standardized scale used to communicate the level of air pollution and its associated health risks. It typically ranges from 0 to 500, with lower values indicating better air quality and higher values indicating worse air quality. The AQI is usually categorized into different color-coded levels, ranging from "Good" (0-50) to "Hazardous" (301-500).
• Particulate Matter (PM2.5 and PM10): These metrics measure the concentration of fine particulate matter (PM2.5) and coarser particulate matter (PM10) in the air. PM2.5 particles are smaller and can penetrate deep into the lungs, while PM10 particles are larger and may be trapped in the upper respiratory tract.
• Ozone (O3): Ozone is a gas that can be present in the air, particularly on hot and sunny days. While ozone in the upper atmosphere is beneficial in blocking harmful UV rays, ground-level ozone can be harmful when inhaled.
• Carbon Monoxide (CO): CO is a colorless and odorless gas produced by incomplete combustion of fossil fuels. It can be particularly dangerous in enclosed spaces or areas with heavy traffic.

Regarding N95 masks and exposure guidelines

• N95 Masks: N95 masks are designed to filter out at least 95% of airborne particles, including PM2.5 and some viruses.  While the are effective in reducing exposure to harmful particulate matter, they will not protect from the harmful gasses.
• When to Use N95 Masks: It is recommended to wear N95 masks outdoors when the AQI reaches levels of 151 or higher, which falls into the "Unhealthy" category. N95 masks can also be beneficial for individuals with pre-existing respiratory conditions or other health issues, even at lower AQI levels.
• Avoiding Outdoor Activities: When the AQI reaches levels of 151 or higher, it is best to limit outdoor activities, especially for sensitive groups such as children, the elderly, and individuals with respiratory or heart conditions. At AQI levels of 301 and above (in the "Hazardous" category), it is generally considered unsafe for anyone to stay outdoors for an extended period.

2. Create a Safe Indoor Haven:

Ensure your home provides a clean and healthy environment by following these tips:

• Consider using a portable air purifier in main living rooms and bedrooms, particularly for vulnerable individuals such as children or those with respiratory conditions. Learn more on how choose the right air purifier for you HERE.
• Seal windows and doors to minimize smoke infiltration.
• Use high-efficiency particulate air (HEPA) filters in your HVAC system and air purifiers to capture airborne particles effectively.
• Keep windows closed and rely on recirculated air during periods of poor outdoor air quality.
• Clean regularly to minimize dust and allergens, as smoke particles can settle on surfaces. Dust is one of the main harbingers of toxins in our homes! Minimizing it can help to protect not only our lungs, but also our cardiovascular and overall health. 

3. Enhance Respiratory Health Naturally:

Support your respiratory system with natural remedies:

• Stay hydrated to maintain healthy mucus membranes. Drink plenty of water, herbal teas, and warm broths.
• Use saline nasal rinses with xylitol or neti pots (with distilled water, saline solution, and xylitol) to keep nasal passages clear. The xylitol helps to keep the nasal tissues moist.
• Consider respiratory and immune supportive supplements such as vitamin C, quercetin, and N-acetylcysteine (NAC) with your healthcare provider.

4. Optimize Indoor Air Quality:

Take steps to improve indoor air quality even when smoke is not present:

• Keep indoor plants known for their air-purifying properties, such as snake plants, peace lilies, and spider plants (not ideal for those with mold allergies, but can be an good option for others).
• Avoid using chemical-laden cleaning products or ‘air fresheners’. Opt for natural alternatives or homemade solutions. One of my favorite all purpose cleaning solutions is 1 part white vinegar to 3 parts water, 1 tsp of free and clear dish detergent, mixed in a reusable spray bottle (the Zepp brand works well).
• Open windows during periods of improved outdoor air quality to allow fresh air circulation.
• Reduce indoor pollutant sources like tobacco smoke, scented candles, or excessive use of cooking appliances. If you have a gas range be sure to turn on your vent with every use – this is important for health – especially respiratory health!

5. Maintain a Healthy Lifestyle:

Support overall health and resilience:

• Eat a nutrient-rich, anti-inflammatory diet with plenty of fruits, vegetables, and omega-3 fatty acids.
• Engage in regular exercise to support lung health and strengthen immunity.
• Practice stress-reducing activities like deep breathing, meditation, or yoga to support overall well-being.

When air quality is poor protecting your health and maintaining indoor air quality is essential. By staying informed, creating a safe indoor haven, supporting respiratory health naturally, optimizing indoor air quality, and maintaining a healthy lifestyle, you can help safeguard your family's well-being. Remember, consult with a naturopathic doctor or healthcare professional for personalized advice and recommendations based on your specific needs. Let's prioritize our health and embrace a proactive approach to navigate through these challenging times with resilience and care.

Meet Dr. Sarah Giardenelli, a dedicated naturopathic doctor and acupuncturist with a passion for environmental health in Leesburg, Virginia. With her expertise, you can learn how to enhance your indoor and internal environment, safeguarding yourself from air pollution. Take a breath of fresh air today and embrace a new approach to your well-being. Let's build a healthier future together.