In recent years, wildfires have increased in frequency and intensity, posing significant health risks to those in affected areas. One of the most insidious threats is wildfire smoke, which can cause both immediate and long-term damage to the respiratory system, immune function, and overall well-being.
We believe in a holistic approach to health and wellness, incorporating traditional herbal knowledge with modern science to help mitigate the effects of environmental stressors. In this guide, we’ll explore herbal strategies for wildfire recovery, focusing on respiratory support, detoxification, and emotional well-being.
Understanding the Effects of Wildfire Smoke on the Body
Wildfire smoke is a complex mixture of fine particulate matter (PM2.5), volatile organic compounds, and toxic gases such as carbon monoxide and formaldehyde. Inhaling these pollutants can cause:
- Respiratory Irritation – Symptoms like coughing, wheezing, and shortness of breath.
- Systemic Inflammation – Smoke exposure can trigger widespread inflammation, affecting the lungs, cardiovascular system, and immune function.
- Liver & Kidney Burden – Toxins from smoke enter the bloodstream, requiring detoxification through the liver and kidneys.
- Emotional & Mental Strain – The stress of living through a wildfire, potential displacement, and air pollution can contribute to anxiety and fatigue.
Given the widespread effects of wildfire smoke, a multi-faceted herbal approach is essential—not only to support the lungs but also to assist detoxification pathways and emotional resilience.
Environmental Strategies: Creating a Safer Indoor Space
Minimizing exposure is the first and most crucial step in wildfire recovery. While it’s impossible to completely avoid smoke in heavily affected areas, these strategies can help reduce indoor pollution:
1. Seal Your Living Space
- Close all windows and doors tightly. If you live in an older or drafty home, designate one room as a “clean air zone” and use weather stripping or damp towels to block air leaks.
- Consider using plastic window film to reduce outside air infiltration.
2. Improve Air Quality
- Invest in a HEPA air purifier, particularly for bedrooms and living spaces. Change filters frequently.
- Avoid additional indoor pollutants by not burning candles, using gas stoves, or vacuuming, as these can stir up particulates and worsen air quality.
- If air conditioning is necessary, use settings that recirculate indoor air rather than pulling in outdoor air.
3. Reduce Physical Exertion
- Limit exercise during periods of heavy smoke exposure. Smoke inhalation reduces oxygen availability, making exertion more taxing on the lungs and heart.
- Be mindful of pets—keep them indoors and provide plenty of fresh water.
By taking these precautions, you can minimize your exposure to smoke while supporting your body’s natural ability to heal.
Herbal Strategies for Respiratory Health
When addressing wildfire smoke exposure, herbal remedies can be used to soothe irritated mucous membranes, promote expectoration, and support lung function.
1. Demulcent Herbs for Moisture
Wildfire smoke is dry and hot, which depletes moisture from the respiratory tract. Demulcent herbs help coat and soothe irritated tissues, reducing inflammation and discomfort.
Recommended herbs:
- Marshmallow Root (Althaea officinalis) – Best taken as a cold infusion to maximize its mucilage content.
- Violet (Viola odorata) – A gentle, soothing herb that also supports the lymphatic system.
- Linden (Tilia spp.) – Helps calm the respiratory tract while providing additional stress support.
How to use: Cold infusions or teas made with these herbs provide a protective coating to the throat and lungs.
2. Relaxant Herbs for Lung Tension
Smoke inhalation can leave the lungs feeling tight, making it harder to breathe deeply. Relaxant herbs ease bronchial constriction and tension, improving oxygen intake.
Recommended herbs:
- Mullein (Verbascum thapsus) – A classic lung tonic that soothes irritation and supports clear breathing.
- Fennel (Foeniculum vulgare) – Helps reduce bronchial constriction and aids digestion, which can be affected by stress.
- Licorice Root (Glycyrrhiza glabra) – Moistening and anti-inflammatory, licorice protects mucous membranes and supports adrenal function.
How to use: Combine herbs in a short, hot infusion to ease lung stress. Strain well.
3. Expectorants for Clearing Smoke Particulates
Inhaled particulate matter can accumulate in the lungs, leading to congestion. Expectorants help loosen and expel mucus, clearing the respiratory tract.
Recommended herbs:
- Anise Hyssop (Agastache foeniculum) – A gentle expectorant with antimicrobial properties.
- Elecampane (Inula helenium) – Deeply supportive for the lungs, helping clear excess mucus and strengthening respiratory resilience.
How to use: We prefer a short infusion of Anise Hyssop, and a strong decoction of elecampane with a handful of flavorful herbs like ginger and cardamom.
Liver & Kidney Support: Detoxifying Smoke Pollutants
Since smoke toxins may enter the bloodstream, the liver and kidneys work overtime to eliminate them. Supporting these detoxification organs ensures a more efficient recovery.
Recommended herbs:
- Nettle (Urtica dioica) – A nourishing herb that supports kidney function and reduces inflammation.
- Milk Thistle (Silybum marianum) – Renowned for its liver-protective effects, milk thistle helps regenerate liver cells.
- Goldenrod (Solidago spp.) – A gentle diuretic that supports kidney detoxification.
How to use: We prefer to prepare a hot nettle infusion before bed and let it steep overnight. This method allows for the strongest extraction of mineral content. Milk thistle is one of the few herbs we take as a capsule. Goldenrod can be taken as tincture or tea.
Herbs for Long-Term Recovery & Resilience
Even after smoke has cleared, the body may need additional support to restore optimal respiratory function and prevent long-term damage.
Moistening Adaptogens for Deep Restoration
Most adaptogens are drying, which can be counterproductive after smoke exposure. Instead, we recommend moistening adaptogens to restore balance:
- Codonopsis (Codonopsis pilosula) – Strengthens lung and immune function.
- Jiaogulan (Gynostemma pentaphyllum) – An antioxidant-rich adaptogen that supports cardiovascular and respiratory health.
- Goji Berry (Lycium barbarum) – Nourishes lungs, reducing dryness.
- Reishi Mushroom (Ganoderma lucidum) – Enhances oxygen uptake and immune resilience.
Additionally, chlorophyll supplements can help increase oxygen availability and support overall vitality.
Emotional Support: Herbs for Stress & Trauma
Surviving a wildfire can be an incredibly stressful experience. Herbal allies can provide emotional grounding, reduce anxiety, and ease grief.
Recommended herbs:
- Linden (Tilia spp.) – Calming for the nervous system and deeply nurturing.
- Rose (Rosa spp.) – Helps restore a sense of safety and comfort.
- Hawthorn (Crataegus spp.) – Supports both the emotional and physical heart, particularly in times of grief.
How to use: Teas, tinctures, or infused honeys can be gentle yet profound tools for emotional recovery.
Final Thoughts: Building Resilience Against Wildfires
While wildfires are an increasing concern, proactive preparation and herbal support can significantly reduce the impact on your health. Even implementing one or two of these strategies can make a noticeable difference in respiratory function and overall well-being.
Consider assembling an herbal emergency kit with tinctures, teas, and supplements to have on hand before wildfire season begins. Tinctures are especially valuable as they are portable, fast-acting, and have a long shelf life.
By integrating these herbal remedies into your routine, you can fortify your body against environmental stressors and support long-term recovery.
As always, this information is for educational purposes only and not intended as medical advice. Stay safe, stay prepared, and take care of your body during wildfire season.