Wildfire smoke has become an increasingly familiar part of summer for many communities in Ontario and other parts of Canada. Depending on the location of the fires and the direction of the wind, smoke can travel thousands of kilometres and affect communities far from the original fire zone.

Even when smoke is not clearly visible, fine particles may still affect outdoor air quality. That is why it is important to monitor local conditions and take practical steps to reduce exposure when air-quality advisories are in effect.

While nutrition and supplements can support everyday wellness, they cannot filter smoke from the air or prevent the health effects of smoke exposure. Reducing exposure, maintaining cleaner indoor air and following local public-health guidance should always be the first priorities.

Why Wildfire Smoke Can Affect Your Health

Wildfire smoke contains a mixture of gases and particles. One of the primary health concerns is fine particulate matter, commonly known as PM2.5. These particles are small enough to travel deep into the lungs.

Common symptoms associated with wildfire smoke exposure may include:

• Irritated eyes, nose, throat or sinuses
• Headaches
• A mild cough
• Increased mucus production
• Shortness of breath or wheezing
• A worsening of existing respiratory symptoms

Anyone can be affected during periods of heavy smoke. However, infants, young children, adults aged 65 and older, pregnant individuals, outdoor workers, and people with existing heart or lung conditions may be more likely to experience health effects.

Fortunately, there are several practical ways to reduce exposure and support your overall well-being during periods of poor air quality.​

1. Check the Air Quality Health Index

Before heading outside, check the Air Quality Health Index, or AQHI, for your community.

The AQHI measures the potential health risk associated with current air pollution levels. Conditions can change throughout the day, so it may be helpful to check the index more than once, especially before exercising, working or spending an extended period outdoors.

When the AQHI is high, consider shortening, rescheduling or moving strenuous outdoor activities indoors. Pay attention to how you feel and reduce your activity level if you begin experiencing coughing, throat irritation or difficulty breathing.

2. Create Cleaner Air Indoors

Staying inside can help reduce exposure, but outdoor smoke may still enter homes and workplaces. Improving indoor air quality can make your space more comfortable during prolonged smoke events.

Consider the following steps:

• Keep windows and exterior doors closed when outdoor air quality is poor.
• Use the highest-quality filter that your home ventilation system can safely accommodate.
• Run a certified portable air cleaner that is appropriately sized for the room.
• Replace air-cleaner and ventilation-system filters regularly.
• Avoid smoking, burning candles or using other items that create additional indoor particles.
• Set your vehicle’s ventilation system to recirculation mode when travelling through smoky areas.

When wildfire smoke and extreme heat happen at the same time, staying cool remains essential. Use air conditioning where available or visit a community space with cooler, cleaner air if your home becomes too warm.​

3. Limit Unnecessary Time Outdoors

If an air-quality warning has been issued, move workouts, outdoor work and other strenuous activities indoors whenever possible.

When you must spend time outside, a well-fitting N95, KN95 or KF94 respirator may help reduce exposure to the fine particles found in wildfire smoke. These respirators do not protect against every gas contained in smoke, but they can help filter the particles that present the primary health concern.

A respirator should fit closely around the face and be worn according to its instructions. Anyone having trouble breathing while wearing one should move to an area with cleaner air before removing it.​

4. Stay Hydrated

Hot weather, indoor air conditioning and changes to your normal routine can all make it easier to overlook hydration.

Keep water nearby and drink regularly throughout the day rather than waiting until you feel extremely thirsty. Water-rich foods such as cucumbers, berries, oranges, melons and soups can also contribute to your daily fluid intake.

During periods of heavy sweating, prolonged heat or increased physical activity, electrolytes may help replenish minerals lost through perspiration. However, electrolyte needs vary, and more is not always better. People who have kidney, heart or blood-pressure conditions should speak with a health care practitioner before significantly increasing electrolyte intake.

Hydration will not remove smoke particles from the lungs, but maintaining normal fluid intake remains an important part of supporting your body and overall comfort.

5. Choose Nutrient-Rich Foods

Poor air quality can disrupt exercise plans, outdoor routines and even normal meal preparation. Try to keep meals simple, balanced and rich in whole foods.

Build meals and snacks around:

• Colourful fruits and vegetables
• Leafy greens
• Berries
• Citrus fruits
• Nuts and seeds
• Beans and lentils
• Whole grains
• Eggs, fish or other quality proteins
• Healthy fats such as olive oil and avocado

A varied diet provides vitamins, minerals, fibre, protein and naturally occurring plant compounds that support the body’s everyday functions.

Nutritional and Herbal Support During Wildfire Season

Supplements should complement, not replace, a balanced diet, cleaner indoor air and appropriate medical care.​

The following Health First products may help support different aspects of everyday wellness during wildfire season. They should not be considered treatments for wildfire smoke exposure.

Respir First

Wildfire smoke, seasonal allergies, coughs and colds can sometimes occur during the same period, making an already uncomfortable season feel even more challenging.

Health First Respir First is an herbal formula that helps relieve coughs, colds and seasonal allergy symptoms. It contains marshmallow, nettle, ginger, thyme, and other herbs traditionally used in Herbal Medicine to support respiratory health.

Respir First is not intended to prevent or treat the effects of smoke exposure. However, it may provide appropriate symptom support when someone is also experiencing cold or seasonal allergy symptoms. Always follow the product label and consult a health care practitioner if symptoms persist or worsen.

NAC

N-acetyl-L-cysteine, commonly known as NAC, is a stable form of the amino acid cysteine. The body uses cysteine to produce glutathione, one of its important naturally occurring antioxidants.

Health First NAC provides 500 mg of vegan NAC per capsule. It is a source of antioxidants and helps protect cells from oxidative damage caused by free radicals.

NAC should not be described as detoxifying wildfire smoke or protecting someone from smoke exposure. Its role is broader antioxidant support as part of an overall wellness routine. Health First NAC should not be used by individuals taking antibiotics or nitroglycerin, and additional cautions on the label should be reviewed before use.

Vitamin C

Vitamin C is an antioxidant and an essential nutrient that supports immune function, collagen formation and several other normal processes within the body.​

Health First Vitamin C contains 1,000 mg of vitamin C along with citrus bioflavonoids and rosehips. Its timed-release format is designed to release vitamin C gradually over approximately six to eight hours.

Vitamin C can help support general immune health, but it does not prevent the health effects of breathing wildfire smoke. Individuals who take prescription medications should consult a health care practitioner before using this formula, as citrus bioflavonoids may affect certain medications.

Other Foundational Nutrients

Depending on your diet, health needs and existing supplement routine, additional foundational nutrients may include:

B vitamins: B vitamins support energy production and help the body metabolize nutrients. Health First Active B Supreme contains all eight key B vitamins in highly bioavailable forms.

Vitamin D: Spending more time indoors may reduce sun exposure. Vitamin D supports many aspects of health, but supplementation should be based on individual needs. Health First Vitamin D3 Extra Strength helps prevent vitamin D deficiency and contains 2,500 IU per gelcap. Health First recommends consulting a health care practitioner to determine whether this strength is appropriate before use.

Vitamin E: Vitamin E can be included as part of a balanced approach to foundational nutrition and the maintenance of good health.

Omega-3 fatty acids: Omega-3s such as EPA and DHA support cardiovascular health, cognitive health and brain function. Health First Omega First provides EPA and DHA from wild-caught anchovy oil and is verified for purity and potency by IFOS™.

Because nutritional needs, medications and health conditions differ from person to person, a Health First Member retailer or qualified health care practitioner can help you choose products that are appropriate for you.

Know When to Seek Medical Care

Mild irritation may improve after moving to a location with cleaner air. More serious symptoms should not be managed with supplements or home remedies alone.

Speak with a health care provider or seek urgent medical attention if you experience:

• Wheezing
• Chest pain
• A severe cough
• An asthma attack
• Significant shortness of breath
• Dizziness
• Heart palpitations

Call 9-1-1 if you believe you are experiencing a medical emergency.

Prepare Before the Next Air-Quality Advisory

Wildfire smoke conditions can change quickly. A small amount of preparation can make it easier to respond when an advisory is issued.

Keep air-cleaner filters, properly fitting respirators, water and any regularly used medications or wellness products readily available. Check in on older relatives, neighbours and anyone who may need assistance maintaining a cool space with cleaner air.

Most importantly, remember that supplements are only one piece of a broader wellness plan. Monitoring the AQHI, limiting smoke exposure, maintaining cleaner indoor air, staying hydrated and following local public-health recommendations are the most important steps you can take.

Visit your independently owned Health First Member store for personalized guidance on Respir First, NAC, Vitamin C and other nutritional products that can support your everyday wellness routine.

Always read and follow product labels. Consult a health care practitioner before using a natural health product if you are pregnant or breastfeeding, take medication, have an existing medical condition or are unsure whether a product is appropriate for you.

About the Author: Health First Network

Health First Network is Canada’s leading membership group for independent health & wellness retailers and the exclusive supplier of the premium Health First supplement brand. There are over 165 independently owned and operated retail Members across the country. Click here to learn more about Health First.