Keeping your lungs healthy during wildfire season
Hey Humboldt, how are you keeping your lungs healthy amidst all this wildfire smoke?
I recently came upon this respiratory support protocol by Dr. Seheult, MD that outlines several simple and natural approaches you can take to bolster your respiratory resilience and strength. Plus, it comes as a fun mnemonic called “WANT REST”, which I think all of our lungs could use a bit of at the moment! Check out the list below for more details, and if you are actively having respiratory concerns please consult with your healthcare provider.
“WANT REST”:
W: Water. Over half of our body weight is water, and our cells rely on a steady supply of water to maintain function. We need water for healthy detoxification, digestion, immune function, energy production, and more. The standard recommendation is to drink approximately half your body weight in ounces of water per day, but some situations may warrant drinking even more.
A: Air. Breathing fresh air from the forest has been scientifically shown to support health. Also known as “forest bathing,” walking in the forest has been found to support healthy levels of stress hormones as well as natural killer cell function and other immune biomarkers. Forest air contains tiny volatile compounds called phytoncides, which plants release into the air. While the wildfire smoke is present, we recommend getting a quality air filter for your home.
N: Nutrition. Like all body systems, the immune and respiratory systems rely on sound nutrition for proper function. Nuts and seeds provide healthy fats along with some protein, while fresh fruits and vegetables are an abundant source of antioxidants. Sugar is known to interfere with immune function, and therefore should be kept to a minimum. Dietary supplements can be an excellent way to optimize nutrient intake and further support a healthy diet. Key nutrients for immune and respiratory health include vitamin D, vitamin C, n-acetylcysteine (NAC), quercetin, and zinc. Check with your healthcare provider about specific dosages.
T: Temperance. Health is the result of moderation and balance. Even something that’s good and necessary for the body (like sleep) can become problematic in excess. Some of the most important substances to keep to a minimum include sugar, caffeine, alcohol, and tobacco. Social media and screen time should also be kept in moderation, particularly at night so as to not interfere with sleep.
R: Rest. Sleep deprivation is known to interfere with immune function. A study of healthy men and women found that those who slept less than five hours per night were at a significantly greater risk of getting the common cold than those who slept more than seven hours per night. In addition to seven to eight hours of restful sleep each night, we also need rest for the mind. Taking weekly time off from work and chores can improve productivity, and likely supports overall health.
E: Exercise. Working out can have a beneficial effect on immune function within minutes. But while intense exercise training can compromise immune function, moderate exercise supports it. Exercise also has beneficial effects on stress, mood, the microbiome, and more. For those who are new to exercise, taking a daily walk is an excellent way to begin.
S: Sunlight. The sun’s ultraviolet rays trigger the endogenous production of vitamin D, which is essential for immunity and overall health. UVA wavelengths from sunlight have been found to support innate and adaptive immunity in other ways as well. It’s also worth noting that sunlight usually goes hand-in-hand with other beneficial influences, like fresh air and exercise (though again, best to hold off on the outdoors aspect until the smoke clears).
T: Trust. Believing and trusting in a higher power can give you peace of mind regardless of situational circumstances. Having trust also serves as a good example to others, who might look to you for emotional support during troubled times. In addition, practicing mindfulness or deep breathing can support a healthy stress response and a calm mind.