Supporting Your Body Through Wildfire Smoke
This morning, like so many mornings here in the PNW during wildfire season, we woke to smoky skies and that unmistakable scent of campfire hanging in the air. There’s something unsettling about opening the curtains and seeing a hazy sky, or checking the air quality before deciding whether it’s safe to take the dog for a walk, let the kids play outside, or simply open a window and let in some fresh air. For many of us, wildfires have become an unwelcome part of summer. Whether the flames are close by or hundreds of miles away, the smoke has a way of finding us. It keeps us indoors, changes our routines, disrupts our sleep and energy, and can leave us feeling anxious, tired, and wondering what we can actually do to protect ourselves and the people we love.
The truth is, we can’t always control what’s happening around us. We can’t control the wind, the fire, or where the smoke travels. But we can pay attention to how our bodies are responding and give them a little extra support while they’re working overtime to cope with poor air quality, and with the stress that comes along with it. Sometimes, that support looks less complicated than we think: nourishing ourselves well, staying hydrated, prioritizing rest, supporting our natural detoxification pathways, and being intentional about the small daily choices that help us feel our best.
At HINT, I believe health isn’t about perfection. It’s about giving your body the tools and support it needs to do what it was designed to do. And during wildfire season, when so much can feel outside of our control, those simple daily habits can be a powerful way to take back a little bit of control, and care for ourselves in the process.
Why Wildfire Smoke Matters
Wildfire smoke isn't just an inconvenience. It's made up of gases and microscopic particles, including what's known as PM2.5—tiny particles that are small enough to travel deep into your lungs.
When that happens, your body has to work harder. You might notice:
• A cough that won't go away
• A scratchy or irritated throat
• Burning or watery eyes
• Feeling more tired than usual
• Headaches
• Shortness of breath
• More allergy symptoms than normal
For children, older adults, and anyone living with asthma, COPD, heart disease, or other chronic conditions, wildfire smoke can be especially challenging. That's why protecting your lungs isn't just about feeling better today, it’s about supporting your long-term health.
Start With What You Can Control by Using Food As One of Your Best Defenses
One of the most powerful ways to support your body during wildfire smoke season is through the food you eat. Every meal is an opportunity to provide your body with the nutrients it needs to respond to environmental stress and support healthy immune function. When your body is under environmental stress, nutrition matters. Instead of focusing on what to avoid, think about adding more foods that naturally support your overall health, and feed your body what it needs. Because When your body is under environmental stress, nutrition matters.
Protein provides amino acids that your body uses for countless functions, including maintaining healthy tissues and supporting normal metabolic processes. Include quality sources like eggs, fish, poultry, beans, lentils, Greek yogurt, or meats throughout the day.
Think of your plate as colorful medicine. Aim to include a variety of fruits and vegetables throughout the day, the more color, the more diverse the antioxidants and phytonutrients you're giving your body.
Some of my favorite nutrient-dense, foods include:
• Blueberries, blackberries, and cherries for their naturally occurring antioxidants.
• Broccoli, Brussels sprouts, cabbage, and cauliflower, which contain compounds that support the liver's normal detoxification processes.
• Artichokes, traditionally used to support healthy liver function.
• Citrus fruits like lemons, oranges, and grapefruit, which provide vitamin C and help you stay hydrated.
• Garlic and onions, rich in naturally occurring sulfur-containing compounds that support the body's normal detoxification pathways.
• Fresh herbs like parsley and cilantro, which add flavor while providing beneficial plant compounds.
• Green tea, a refreshing source of polyphenols that support the body's antioxidant defenses.
• Healthy fats from avocados, olive oil, walnuts, flaxseeds, and chia seeds, which help your body absorb important fat-soluble nutrients.
These foods are naturally rich in vitamins, minerals, and antioxidants that help support your body's normal response to everyday environmental challenges. Rather than focusing on restrictive eating, think about adding more whole, nourishing foods that help your body function at its best.
Supporting Your Body's Natural Detoxification
When people hear the word "detox," they often think of juice cleanses or restrictive diets. In reality, your body is detoxifying every minute of every day. Your liver processes and transforms compounds, your kidneys filter waste, your digestive system helps eliminate it, your lungs exchange gases, and your skin contributes through perspiration. These systems are incredibly effective when they're supported with healthy daily habits.
Here are some simple ways to help your body do what it already knows how to do:
Hydrate Well
One of the simplest things you can do during smoke season is drink more water. Water is essential for nearly every process in the body, including normal kidney function. Aim to drink water consistently throughout the day, and consider adding electrolytes if you're spending time in the heat or sweating more than usual.
Staying hydrated helps your body function at its best and supports the normal protective lining of your airways. If you're spending time in the heat or sweating, adding electrolytes can also help maintain healthy hydration. Sometimes the simplest habits really are the most powerful.
Support Healthy Digestion
A healthy digestive system is an important part of your body's natural elimination process. Eating plenty of fiber from vegetables, fruits, legumes, nuts, seeds, and whole grains helps support regular bowel movements and a healthy gut microbiome.
Fermented foods such as yogurt with live cultures, kefir, sauerkraut, kimchi, or miso can also be a wonderful addition for digestive health and supporting the immune system..
Sweat and Movement
Movement is a fantastic way to support circulation, mood, and overall wellness, but save outdoor exercise for days when the air quality has improved.
When conditions are safe, gentle walks, yoga, strength training, or other activities you enjoy can help you feel energized again. If you regularly use a sauna and it's appropriate for your health, it can also be part of your wellness routine. The goal isn't to "sweat out toxins" but to support overall well-being and circulation.
Rest Is Part of Recovery
Sleep is when your body performs many of its normal repair and maintenance processes. Aim for 7–9 hours of quality sleep whenever possible, especially during periods of environmental stress.
Supplements That Can Complement a Healthy Lifestyle
Food always comes first, but sometimes we need a little extra support. During wildfire season, many people choose to add supplements that support overall respiratory health. As always, supplements work best alongside healthy habits, not instead of them. If you have a chronic medical condition or take medications, it's always wise to check with your healthcare provider before starting something new.
Supplements aren't a replacement for clean air, nutritious food, or healthy habits, but they may provide additional nutritional support. Some of the options I often discuss at HINT include antioxidant support – Nutrients and plant compounds that help support your body's natural defenses against oxidative stress.
• N-Acetyl Cysteine (NAC): Often used to support healthy glutathione production, one of the body's primary antioxidants, and to promote normal respiratory health.
• Vitamin C: Camu Camu powder helps support immune health and antioxidant activity.
• Omega-3 fatty acids: Support a healthy inflammatory response already within the normal range.
• Magnesium glycinate: Helps support relaxation, restful sleep, and normal muscle and nervous system function.
• Urban Moonshine Throat Spray: A soothing herbal option that can provide temporary relief from a variety of ailments A personal favorite for soothing an irritated, scratchy throat after smoky days.
• Castor oil packs: Castor oil packs are made by applying organic castor oil to a wool flannel cloth and placing the saturated cloth over a desired area of the body, such as the abdomen. Gentle warmth, often from a hot water bottle, is then applied over the cloth for approximately 30 minutes to 2 hours. Many people enjoy castor oil packs as a relaxing self-care ritual, an opportunity to slow down, get comfortable, and give themselves a little extra care and attention. Traditionally used as part of wellness routines, castor oil packs are often incorporated into practices focused on supporting the body’s natural processes and promoting a sense of comfort and relaxation.
At HINT, I believe supplements work best when they're built on a strong foundation of whole foods, quality sleep, movement, hydration, and stress management. Those daily habits are what truly create resilience.
When the air outside isn't healthy, your home becomes your safe space. Keep your windows and doors closed as much as possible when smoke levels are high. If you have a HEPA air purifier, now is the time to use it. It can help remove many of the fine particles that make indoor air unhealthy. Before heading outside, check your local Air Quality Index (AQI). If the numbers are high, it's okay to swap that run or bike ride for an indoor workout or even a day of rest. Your lungs will thank you.
Wildfire smoke may be becoming part of life for many of us, but it doesn't have to leave us feeling powerless. The good news is that your body already has an incredible detoxification system. Your liver, kidneys, lungs, digestive tract, and skin are working around the clock to process and eliminate waste. Your job is simply to support those systems, and it doesn’t need to be .
That looks like:
• Drinking plenty of water
• Eating whole, nutrient-rich foods
• Prioritizing quality sleep
• Managing stress through deep breathing, meditation, or quiet time
• Waiting until air quality improves before returning to outdoor walks or exercise
• Supporting healthy circulation and relaxation with practices you enjoy, such as castor oil packs or gentle sauna use when it's appropriate and safe
Give Yourself Permission to Slow Down
Think of these smoky days as a reminder to shift your focus inward. Read the book. Stretch. Cook nourishing meals. Rest a little more. Your body is already working harder than usual, and honoring that isn't weakness, it’s wisdom. Remember, detox isn't about a quick cleanse, it’s about consistently giving your body what it needs to function well.
Breathe Easier, One Day at a Time
By creating cleaner indoor air, staying hydrated, eating nourishing foods, supporting your body's natural defenses, and choosing rest when you need it, you're giving yourself the best opportunity to stay well throughout smoke season.
At HINT, I am always looking for simple, practical ways to support whole-body wellness. While we can't clear the skies, we can take care of the body that's carrying us through them. I am here to support you through this journey. Check my website for a program that fits your needs and your budget. Please reach out to me for a free 20 minute consultation to help you get started.
Take a deep breath when you can, trust your body's incredible resilience, and know that every small healthy choice adds up.