Fires across the western United States.
Source: https://www.fireweatheravalanche.org/fire/
Thousands of fires are burning throughout the western United States. In just ten days, California has endured the burning of an estimated 1.25 million acres statewide. Over 13,000 lightning strikes in 72 hours sparked hundreds of fires that have now charred an area the size of the Grand Canyon. In addition to the direct threat that the fires pose, air pollution due to wildfires - in the form of billowing clouds of smoke drifting around the San Francisco Bay area and beyond - has the potential to negatively impact health. Taking preventative and protective measures now to reduce your exposure to wildfire smoke may mitigate some of these health risks.
Consistent evidence shows that breathing large amounts of particulate matter from smoke can cause irritation of our mucous membranes (in our nose, sinuses, throat and lungs). It can exacerbate underlying conditions, such as asthma, heart disease, COPD, and emphysema. Unfortunately, prolonged exposure to dense wildfire smoke is associated with other health events.
Recent research out of the University of California San Francisco suggests wildfire smoke can damage the respiratory system and the cardiovascular system. According to the study, people exposed to dense wildfire smoke are at higher short-term risk for conditions like heart failure, stroke, and ischemic heart disease (Wettstein et al., 2018). The researchers found that on days of heavy smoke the rate at which older adults visited the ER for heart attacks went up 42 percent. One of the theories of causality is that when you breathe in the particles produced by wildfire smoke, it could start an inflammation process in the lungs, which cascades into body inflammation and then triggers a heart event. This is why taking steps to reduce your exposure to air pollution and particulate matter is important.
This year, we have the added challenge of covid-19, a virus that impacts our respiratory system (among others) and so it is more critical than ever to take measures to protect our health. I have received a lot of questions as to how we can best navigate these challenges. In this post, I am sharing what I have found to be physically beneficial when encountering wildfire smoke.
If possible, and I recognize the inherent privilege of being able to partake in the following, here are some ideas as to how to prevent excessive or prolonged exposure to smoke, protect our respiratory system, and promote well-being:
PREVENTION
Stay indoors with air filtration (as much as possible).
Keep all windows and outside doors closed. Consider using products that assist in sealing leaky windows or doors (e.g., caulking, high density foam, and other weather-stripping products). Although it may not be as effective, you can also try lining a leaky windowsill with a towel (or two).
Consider purchasing non-ozone HEPA air purifiers. If you have an HVAC system, you could also purchase a filter that is rated MERV 13 or greater which helps to clean the air. There is also a relatively inexpensive do-it-yourself version of a room filter (with thanks to the Mariposa County Health and Human Services Agency).
If you have air conditioning, check that it is set to recirculate so you are not bringing smoke inside.
Create a clean room. If the smell of smoke is everywhere in your house or apartment, then try to create at least one “clean room.” Make sure the windows are properly sealed and place the air purifier in your designated clean room. The smaller the room, the easier it will be for your air purifier to clean the air. Ideally, this would also be the room that you (and possibly your pets) are spending the most amount of your time. Take into consideration:
square footage of the room
the air purifier’s capacity to clean that area
where you spend the most amount of time
PROTECTION
Before going outside, check the air quality and if possible, time your outdoor activities for when the air quality is better (before you take Fido for that walk). You can check the air quality at the following sites:
o BAAQMD
If you go outside, consider wearing a properly fitted mask that offers protection from wildfire smoke, e.g., N95 or N99 masks. Please note: experts are currently debating whether to recommend that people wear these masks, as the masks are in high demand for health care workers due to covid-19. Also, for those with certain heart or lung conditions, extended use of a mask may cause difficulty so it is best to consult your health care practitioner.
Avoid strenuous activity outdoors, and if you want to exercise indoors, you may want to make sure the air is mostly smoke-free in that room.
Consider taking efforts to limit other particulate matter indoors:
Don’t burn incense, candles, cigarettes or cigars.
It’s not a good time to paint a room with high VOC paint.
Postpone that big cooking project on your gas stove unless you have proper kitchen ventilation, for instance: a range hood.
Replace the filter on your vacuum cleaner if you must vaccum.
Additional tips and tricks:
Applying plastic over windows can add another layer of protection against smoke, especially if you notice any air leaks around your windows. Insulating film window kits are available at many hardware stores and online. All I had available on short notice was Glad Press N’ Seal wrap and painter’s tape which I used to cover windows in our “clean rooms.” This, paired with air purifiers, has led to a dramatic reduction of smoke in our clean rooms.
Also, check the airflow by your fireplace. Make sure the damper is closed. Our damper is nothing close to air-tight. I have sealed off our fireplace with my trusty Glad Press N’ Seal and painter’s tape which led to a dramatic benefit to our overall air quality. How do I know this? I have a device that measures air quality, including particulate matter and volatile organic compounds in our home as I like quantifiable results of my efforts.
This is a bit longer than I thought, so the next post will be devoted to the protection and promotion of well-being in our respiratory system using qigong practices and herbs.
Taking these preventative and protective measures may result in a benefit to your health. My heart goes to all those who are directly and indirectly experiencing the fires. May you be safe.
With love, light and chi,
Michelle