How to Protect Your Health from Wildfire Smoke

When wildfire smoke rolls in, it doesn't just tint the sky a hazy orange it can impact your health in serious ways. Whether you're experiencing stinging eyes or struggling to breathe, the particles in wildfire smoke are more dangerous than most people realize. Even if you’re miles away from a blaze, the air quality around you can take a nosedive in a matter of hours.

Protecting yourself doesn’t require extreme measures, but it does require a little preparation and awareness. Here are four simple yet effective ways to reduce your exposure and protect your lungs and heart during wildfire season.

1. Avoid Outdoor Activities When the Air Is Hazy

If you can see or smell smoke, your body is already being affected by it. Wildfire smoke contains fine particulate matter known as PM2.5, which can penetrate deep into your lungs. These particles are linked to respiratory and cardiovascular problems and even short-term exposure can aggravate asthma and increase the risk of heart attacks.

• Try to stay indoors as much as possible when smoke is visible or air quality is poor.

• Shift workouts indoors. On smoky days, swap your morning run for a yoga session or home workout.

• If you're part of a sensitive group pregnant, over 65, under 18, or living with chronic conditions avoid outdoor exertion entirely.

2. Wear a High-Quality Mask If You Need to Go Outside

Remember those N95 and KN95 masks from the pandemic? They're also your best line of defense against wildfire smoke.

• The CDC recommends N95 or KN95 masks because they filter out about 95% of airborne particles, including the ultrafine PM2.5 particles found in smoke.

• Cloth or surgical masks are not effective against wildfire smoke particles.

• Make sure your mask fits snugly over your nose and mouth for maximum protection.

3. Keep Indoor Air Clean and Circulating Properly

It’s not just about staying inside it’s about keeping your indoor air cleaner than the air outside.

• Close all windows and doors to prevent smoky air from seeping in.

• If you have air conditioning, set it to recirculate rather than pulling in outdoor air.

• Invest in a HEPA air purifier, which can capture up to 99.97% of particles as small as 0.3 microns comparable in size to smoke particles.

• DIY tip: Create your own air cleaner by attaching a high-quality filter (rated MERV 13 or higher) to a box fan.

Also, avoid adding to indoor pollution:

• Skip burning candles or incense.

• Refrain from frying foods or smoking indoors.

• Vacuum with a HEPA filter if needed some vacuums can stir up particles without one.

4. Monitor Air Quality in Real Time

Knowing the quality of the air around you can help you make better decisions throughout the day.

• The Air Quality Index (AQI) provides a scale from 0 to 500, where anything above 150 is unhealthy for sensitive groups, and over 200 is unhealthy for everyone.

• Check your area’s AQI using AirNow.gov, which aggregates data from over 500 cities.

• Apps and sites like PurpleAir and AirVisual offer hyper-local readings by using crowdsourced sensor data.

Quick Stats to Know:

• A study from the Journal of the American Heart Association found that even a few days of wildfire smoke exposure can significantly increase the risk of cardiac arrest.

• Wildfire seasons are getting longer increasing by an average of 78 days globally over the past 50 years, according to the UN Environment Programme.

• PM2.5 exposure has been linked to over 33,000 premature deaths annually in the U.S., a figure that spikes during wildfire season.

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