As wildfire seasons become longer and more intense across many regions, poor air quality has become an unfortunate reality for millions of people. Even if you’re miles from an active fire, wildfire smoke can travel hundreds of miles, exposing you to fine particulate matter that may irritate the eyes, nose, throat, and lungs. (News in Health)
While the most effective strategy is always to reduce exposure to smoke, certain botanicals have a long history of traditional use to support normal respiratory function and overall lung wellness. Although no dietary supplement can prevent or treat the effects of wildfire smoke, several herbs may help support your body’s natural respiratory defenses.
1. Mullein (Verbascum thapsus)
Mullein has been traditionally used for centuries to support respiratory health. It is commonly consumed as a tea or dietary supplement and is valued for helping maintain healthy respiratory function and soothing the throat.
Potential benefits include:
- Supports healthy respiratory function
- Helps maintain normal mucus balance
- Traditionally used to soothe occasional throat irritation
2. Licorice Root (Glycyrrhiza glabra)
Licorice root has a long history of traditional use for supporting respiratory wellness and soothing mucous membranes.
Potential benefits include:
- Supports healthy respiratory tissues
- Helps soothe occasional throat discomfort
- Supports overall respiratory wellness
Note: Individuals with high blood pressure, kidney disease, or those taking certain medications should consult a healthcare professional before using licorice.
3. Thyme (Thymus vulgaris)
Thyme has traditionally been used throughout Europe to support respiratory comfort and healthy breathing.
Potential benefits include:
- Supports normal respiratory function
- Helps maintain healthy airways
- Provides antioxidant compounds
4. Marshmallow Root (Althaea officinalis)
Marshmallow root contains naturally occurring mucilage that can help soothe irritated tissues.
Potential benefits include:
- Supports healthy throat comfort
- Helps maintain normal mucous membrane health
- Traditionally used for seasonal respiratory support
5. Elderberry (Sambucus nigra)
Although elderberry is best known for immune support, it also contains naturally occurring polyphenols and antioxidants that help support overall wellness.
Potential benefits include:
- Supports a healthy immune response
- Provides antioxidant support
- Helps maintain overall seasonal wellness
Lifestyle Strategies That Can Help During Wildfire Season
Botanicals work best as part of a comprehensive wellness routine. During periods of poor air quality, consider these evidence-based strategies:
- Stay indoors when air quality is poor.
- Monitor your local Air Quality Index (AQI).
- Use a HEPA air purifier in frequently used rooms.
- Keep windows and doors closed when smoke levels are elevated.
- Wear a properly fitted N95 respirator if you must spend time outdoors.
- Stay well hydrated to support healthy mucous membranes.
- Eat a diet rich in colorful fruits and vegetables to provide antioxidant nutrients.
- Avoid smoking and exposure to secondhand smoke.
- Limit strenuous outdoor exercise when wildfire smoke is present.
- Replace HVAC filters according to manufacturer recommendations, especially during fire season. (News in Health)
A Few Important Considerations
Not every botanical is appropriate for every individual. Some herbs may interact with medications or may not be suitable during pregnancy, breastfeeding, or for people with certain medical conditions. Always read product labels carefully and consult your healthcare provider before beginning any new dietary supplement regimen.
Most importantly, remember that supplements should never replace practical smoke protection measures. Reducing exposure remains the single most important way to protect respiratory health during wildfire events. (News in Health)
FDA/DSHEA Disclaimer
These statements have not been evaluated by the Food and Drug Administration. The products and ingredients discussed in this article are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are regulated differently from prescription and over-the-counter medications under the Dietary Supplement Health and Education Act (DSHEA). Consumers should consult their physician or other qualified healthcare professional before using dietary supplements, particularly if they are pregnant, nursing, taking medications, or have a medical condition. (U.S. Food and Drug Administration)