Wildfires and Smoke: 5 Tips for Protecting Your Health

Everyone knows smoking tobacco is bad for you, but what about smoke from burning wood — in particular that of wildfires, during which tons and tons of forest and kindling are set ablaze, their particles released into the atmosphere?

Indeed, wildfires don't just destroy whatever's in their path. Their smoke contains several pollutants known to be harmful to health, including benzene, formaldehyde, acrolein and polycyclic aromatic hydrocarbons.

The "biggest health threat" from smoke, according to the Environmental Protection Agency, are microscopic particles called PM2.5 — substances so small that even the largest of these particles is 30 times smaller than the width of a human hair.

"Fine particulate matter, or PM2.5, is one of the most studied air pollutants and significant environmental risk factors for cardiovascular disease and events," says Dr. Sadeer Al-Kindi, a preventative cardiologist at Houston Methodist who researches the effects of air pollution on human health.

"Once inhaled, these particles are so small that they don't just stay in the lungs," he says. "Some can actually enter the bloodstream and cause all sorts of health problems down the line, such as an increased risk for cardiovascular disease, systemic inflammation, oxidative stress, changes in glucose metabolism and the development of hypertension."

Unfortunately, wildfires are here to stay, as the season, frequency and total area burned are all increasing due to changes in our climate.

However, there are steps you can take to protect your health before, during and after wildfires. Dr. Al-Kindi shares five tips on wildfire safety that may prove worthwhile when it comes to your health.

1. Check your area's air quality

The U.S. Air Quality Index (AQI) is an EPA tool for communicating about outdoor air quality and health. Enter your ZIP code, city or state, and you can gain access to basic information about your area's air quality, including recommendations based on the level of concern and type of particles that may be present. Particle pollution (like PM2.5) is one of the five major pollutants that the AQI tracks and reports upon.

"Both long-term and short-term exposure to particulate matter can increase the risk of heart failure, related hospitalizations and mortality," says Dr. Al-Kindi. "Even in areas with low air pollution, this is possible, so regularly checking your area's air quality beyond wildfires could be relevant for your overall long-term health."

2. Limit your outdoor time during and even after wildfires

Even after the smoke settles, wildfires leave behind lots of ash, which can irritate your eyes, nose, skin and lungs, according to the Centers for Disease Control and Prevention. Ash can be even more dangerous if the wildfire burned down structures beyond trees and organic matter. Wet ash can even cause chemical burns if exposed directly onto your skin.

Besides checking your local air quality, Dr. Al-Kindi recommends limiting outdoor timing as much as you can to prevent further exposure to ash and particulate matter.

"The best way to avoid exposure to particulate matter is to stay indoor as much as you can amid air pollution," he says. "Masks and respirators can help protect your lungs, but staying inside and distancing yourself from the smoke outside is preferred."

When you are able to start cleaning up and leaving your house, avoid direct contact with ash — including your skin, eyes, nose and mouth. Long sleeves, gloves, goggles and closed-toed shoes are all items the EPA recommends wearing when going outside following a wildfire.

3. Wear a mask or respirator outside

"Surgical masks and cloth face masks are not enough to protect your lungs from breathing in particulate matter," says Dr. Al-Kindi. "In the case of wildfires, the CDC recommends a N95 mask or P100 respirator approved by the National Institute for Occupational Safety and Health (NIOSH)."

Make sure that the mask is tight-fitting and does not leave any gaps between your face and the mask for air to seep through.

4. Know your health risks and take precautions accordingly

Anyone can be affected by wildfire smoke and pollutants, but there are certain populations that may be at a greater risk than others, including children, teenagers, older adults, pregnant people, outdoor workers and people with preexisting conditions such as lung disease, heart disease, asthma, diabetes and obesity.

These "sensitive groups," as the EPA classifies them, should pay extra attention to their area's Air Quality Index, even in times of normalcy, says Dr. Al-Kindi.

"Not only can fine particulate matter increase your risk of cardiovascular disease, but the inflammation caused by these particles sets off a chain of events within your body that can ultimately affect organ systems across the body, exacerbate other conditions and increase your risk of adverse effects," he says.

5. Be aware of any new or worsening symptoms

If you notice any symptoms associated with smoke inhalation — regardless if you're in a sensitive group — it's important to seek medical attention when you're able.

Common symptoms of smoke inhalation include:

• Coughing
• Wheezing
• Asthma attacks
• Stinging or itchy eyes
• Chest tightness and pain
• Fast heartbeat
• Runny nose
• Scratchy throat
• Lightheadedness
• Unusual fatigue

"Wildfires can be devastating, both on the environment and your health," says Dr. Al-Kindi. "While you can't necessarily control the weather or the climate, simple steps like checking your area's air quality, wearing a respirator and knowing when to seek care are so important for protecting your long-term health and wellbeing."

That said, there are many ways you can protect your heart and overall health beyond wildfire safety, adds Dr. Al-Kindi. Those include eating a heart-healthy diet; staying active; not smoking; getting enough sleep; and managing your weight, cholesterol and blood pressure.