5 Practical Self Care tips for the Wildfire Smoke

Stephanie LeClair RMT in Christina Lake, BC. Smoke is considered 'heavy' if you cannot see more than 4 kms

Large wild fires burning in Washington state combined with unfavourable winds and a temperature inversion has caused smoky skies across most of the southern interior of BC. For most of us living in these regions we are trying to continue our daily living as best as we can considering the smoky conditions, poor air quality, and potential threat of fire. This post includes some tips to help you get through your smoky day. 

Current air quality index ratings are currently poor for these regions, with reports being as high as 16 on a index scale that is usually from 1-10 (1 being good air quality, 10 being poor air quality), especially around Grand Forks and Christina Lake, BC. 

While the smoke is not a serious risk for healthy individuals, children and seniors can be particularly sensitive. Children are more sensitive because they breathe more volume of air per pound of body weight and their respiratory systems can still be developing. The elderly as well as anyone with a lung condition should be cautious.

Many people may feel the effects of the smoke including watery dry eyes, throat and sinus irritation, headaches, coughing, fatigue and even nausea*. 

Here are 5 practical self care tips you can implement to keep your lungs happy and healthy:

1. Avoid prolonged exposure outside or high aerobic activity outside. If you are an avid outdoor runner or cyclist, try and hit the local gym treadmill, elliptical, or indoor bike instead.
2. Consider wearing a mask outdoors if the smoke is starting to bother you. Best masks are rated with a P2 filter. N95 masks that are available in most hardware stores can offer some help, but masks with P2 filters are preferred.
3. Drink enough clean, filtered water daily (in betweens meals). Best way to calculate your daily water intake: body weight (in pounds lbs) divided by 2 equals the amount in ounces. Example 180lbs/2 = 90 ounces. There are 8 ounces in a cup so a person weighing 180lbs should try and drink approx 11-12 cups of water per day. Staying hydrated will help to your body filter out metabolic wastes and toxins. Indoor plants can also help to improve the air quality. 
4. Consider buying an indoor air purifier with a Hepa air filter; even when the smoke is gone these air purifiers can keep your indoors air spaces clean of dust, pollen, mold, pet dander and dust mites. 
5. When driving, make sure your air control settings are set to recirculate the air inside the car, if possible. 

*If symptoms like uncontrollable coughing or chest pains occur or symptoms of asthma or other lung conditions get worse please see your doctor immediately. 


Thank you to all the hard working fire fighters and volunteers that are protecting our homes! 


References:

http://www.gov.mb.ca/health/publichealth/environmentalhealth/smoke.html
http://www.cdc.gov/features/wildfires/
http://emergency.cdc.gov/disasters/wildfires/smoke.asp







 

Recirculate air inside your vehicle while driving

Hepa filters for indoor air purifiers

Make sure you are drinking enough water.

N95 masks can offer some relief if you are outdoors, but finding a mask with a P2 filter is preferred.