If you live in the Pacific Northwest, you can’t keep from being affected by our local wildfires in some way.  As the summer heat continues and the skies darken with smoke and ash, you are most likely experiencing mild to moderate symptoms from the increased air pollution. Even if you can’t smell the smoke, it could be affecting you. Here are a few suggestions from the WA State Dept of Health, the CDC, and Dr. Melinda Zamora to help you safely get through the next week or two.

How Does Smoke Affect Me and My Family?

  • Smoke can cause coughing, scratchy throat, irritated sinuses, shortness of breath, chest pain, headaches, itchy or stinging eyes, and runny nose.
  • People who have heart disease might experience chest pain, a rapid or irregular heartbeat, shortness of breath, and fatigue.
  • If you have a pre-existing respiratory condition such as asthma, COPD (including chronic bronchitis and emphysema), or allergies, smoke may worsen your symptoms (inability to breathe normally, cough with or without mucus, chest discomfort, wheezing, and shortness of breath).
  • When smoke levels are high, even healthy people can have symptoms or health problems.

Who Is Especially Sensitive to Smoke?

Inhaling smoke is not good for anyone, even healthy people. People most likely to have serious symptoms from breathing smoke include:

  • People with lung diseases such as asthma or chronic obstructive pulmonary disease (COPD), including bronchitis and emphysema.
  • People with respiratory infections, such as cold or flu.
  • People with existing heart or circulatory problems, such as congestive heart failure, coronary artery disease, and angina, or a prior history of heart attack or stroke.
  • Infants and children because their lungs and airways are still developing and they breathe more air per pound of body weight than adults.
  • Older adults over age 65. Adults age 65 and older may have unrecognized heart or lung disease.
  • Smokers already have lower lung function or lung disease, and breathing smoke can make their conditions worse.
  • Diabetics.

 What Can I Do to Protect Myself From Outdoor Smoke?

  • Check local air quality reports and listen to news or health warnings for your community.
  • Avoid physical exertion outdoors if smoke is in the air, even if you cannot smell it. Keep an eye on the air quality designations and avoid outdoor exercise when air quality is in the “Unhealthy, Very Unhealthy, or Hazardous” categories. If you are sensitive to smoke, you should limit your outdoor activities when air quality is in the “Unhealthy for Sensitive Groups” category. People with asthma and lung and heart conditions may be extra sensitive to poor air quality and may start to have symptoms when air quality is in the “Moderate” category.
  • If you have asthma or other lung diseases, make sure you follow your doctor’s directions about taking your medicines and follow your asthma management plan. Keep your rescue inhaler with you at all times. Call your health care provider if your symptoms worsen.
  • Stay indoors and keep indoor air as clean as possible. Take the following steps when indoors:
    • Keep windows and doors closed. If there is no air conditioning and it is too hot to keep windows and doors closed, consider leaving the area.
    • Run an air conditioner (if you have one), set it to re-circulate and close the fresh-air intake. Make sure to change the filter regularly.
    • Use a high-efficiency particulate air (HEPA) filter to reduce the number of irritating fine particles in indoor air. A HEPA filter with charcoal will help remove some of the gases from the smoke.
    • Some room air cleaners can also help remove smoke particles indoors.
    • Don’t add to indoor pollution. Don’t use candles, fireplaces, or gas stoves. Don’t vacuum, because vacuuming stirs up particles already inside your home. Don’t smoke, because smoking puts even more pollution into the air.

 Some Helpful Tips For Managing Smoke & Heat Symptoms:

  • Drink plenty of water each day to help keep your body hydrated and to flush out toxins you’ve breathed or ingested. I recommend drinking at least ½ your body weight in ounces per day unless you have a health condition that limits your fluid intake. For more information about the importance of drinking water see my “Drink Your Water!” blog.
  • Consider using a neti-pot to rinse out your nasal and sinus cavities. Add ¼ to ½ tsp of salt to warm water and use as directed. Neti-pots can be purchased at most local pharmacies (Walgreens, etc) or health stores.
  • Use saline eye wash/drops to rinse out and lubricate your eyes. Try not to scratch them when they are irritated.
  • Drink warm herbal teas (chamomile, peppermint and licorice are my favorites) or ice water to sooth an itchy throat. Drink whichever makes your throat feel best.
  • Suck on throat lozenges if your throat still feels irritated.
  • Avoid eating dairy products and excess processed sugars as these items and increase inflammation and phlegm production.
  • Shower before bed to rinse off any smoke and ash residue.
  • People with asthma, emphysema and other lung ailments should keep necessary and recommended medications at hand. Carry rescue inhaler with you or in your car at all times. Contact your physician if your symptoms worsen.
  • Wear loose and light-colored clothing to help stay cool.
  • Recognize the signs of heat exhaustion and heat stroke: confusion, weakness, dizziness, fainting, fatigue, dark urine, headache, nausea, sweating and cramps. Heat exhaustion and heat stroke can be very serious and can be exceedingly dangerous, especially to infants, young children and older adults. If a heat-related illness is suspected, get the affected person to lie down and try to lower their core temperature by getting fluids into them and placing cool, wet rags on their body.
  • If you’ve tried all these tips and still can’t get control of your symptoms, contact your physician for additional treatments tailored to your specific needs.

Washington State Air Quality Info:

Remember: Do more than exist… EXCEL!