As the seasons change, so do our bodies. Now that autumn is settling in, days are becoming shorter, nights are becoming longer, and temperatures are becoming cooler. While our internal clocks adjust to the seasonal transition, we may experience changes in sleep, mood, metabolism, and immunity. We’re more likely to suffer from insomnia, depression, and anxiety, and we’re more likely to get sick. Preventing infections is always a priority during cold and flu season, but it’s especially important during the current COVID-19 pandemic. This year, head into fall with some healthy habits that will help keep you well. Here are seven ways to get started.
6 Ways to Minimize the Health Effects of Wildfire Smoke
The World Health Organization has named air pollution as the greatest environmental threat to human health. Wildfires are an increasing part of the problem and their effects are only expected to worsen as climate change continues to alter temperature and precipitation patterns around the globe.
Wildfire smoke is a complex mixture of gases and fine solid and liquid particles. It’s particularly toxic when it comes from burning buildings and manufactured materials like plastics. Wildfire smoke can contain thousands of harmful chemicals like carbon monoxide, phthalates, volatile organic compounds, ozone, persistent organic pollutants, carbon dioxide, polycyclic aromatic hydrocarbons, and nitrogen oxides. Studies show a positive correlation between wildfire exposure and respiratory illnesses—including bronchitis, pneumonia, asthma attacks, and chronic obstructive pulmonary disease (COPD)—as well as death. Wildfire smoke also affects the heart and blood vessels throughout the body and brain. A study of people exposed to California wildfires in 2015 found an increase in emergency room visits for cardiovascular problems including ischemic heart disease, heart failure, abnormal heart rhythm, pulmonary embolisms, heart attacks, and strokes.
Now that wildfire smoke is spreading thousands of miles across the United States, reaching areas completely unaffected by wildfires, it’s important for everyone to learn some precautions. Here are six ways that you can minimize the effects of wildfire smoke on your health.
#1 | Know when you need to take action.
Follow the air quality in your area through local agencies or the AirNow website or smart phone application. AirNow is a partnership of the U.S. Environmental Protection Agency, National Oceanic and Atmospheric Administration, National Park Service, NASA, Centers for Disease Control, and tribal, state, and local air quality agencies. You can enter your zip code to view the air quality index (AQI) and trends for your local area. You can also use the interactive map to view air quality at state, national, and global levels. According to the U.S. Environmental Protection Agency, good air quality measures up to 50 on the AQI. Levels above 50 may irritate sensitive individuals and levels above 100 can be harmful for pregnant women and their fetuses, children, teenagers, middle-aged and older adults, and people with cardiovascular or lung disease. When the AQI goes above 150 the air is unhealthy for everyone and people should stay inside as much as possible.
If a wildfire is burning near you, follow directions of local authorities and evacuate immediately if you are directed to do so. Be prepared with a disaster kit you can grab on the way out. It should include a first aid kit, identification, important documents, water and food, necessary medications, a list of important phone numbers, flash lights, a radio, extra batteries, a cell phone charger, and survival items like a whistle, pocketknife, rope, and matches.
#2 | Stay inside.
If the air is toxic outside, stay inside, as long as you have not been ordered to evacuate. Keep your doors and windows closed and set ventilation systems to re-circulate. Use high-efficiency particulate air (HEPA) filtration in your home if you can and keep the filters clean. Do not use an air filter that generates ozone. If you have central air or heating be sure to use a filter rated MERV13 or higher. If you do not have air conditioning, you should seek alternative shelter during extremely hot weather because it would be dangerous to stay inside with the doors and windows closed.
#3 | Reduce indoor air pollution.
Keep indoor air as clean as possible. When windows and doors are closed due to poor outdoor air quality, avoid anything that can add fine particles to the air like smoking, vacuuming, cooking on a stove, and using anything that burns like candles and fireplaces. As soon as the air quality improves, open all of your windows.
#4 | Wear the right kind of mask.
Certain kinds of masks can reduce the amount of air pollutants we inhale. Paper masks, surgical masks, dust masks, scarves, and bandanas are better than nothing, but they will not prevent fine particles from entering your lungs. Masks like N-95 or P-100 respirators offer this protection, but only when they fit well and are used correctly.
#5 | Eat a Mediterranean diet.
So far we don’t have any studies showing an association between diet and the health effects of wildfire smoke. But we do have studies showing that the Mediterranean diet can help preserve lung function in smokers as well as people who are passively exposed to cigarette smoke. Researchers found that the Mediterranean diet has a protective effect against the biochemical and molecular processes that can lead to lung disease, cardiovascular disease, and cancer, which they attributed to a high daily intake of vitamins, antioxidants, and other plant-based compounds.
Until we have more studies to better understand how wildfires affect our bodies, it makes good sense that maintaining a healthy diet gives us the best chance of maintaining a healthy body under any circumstances. And it couldn’t hurt. Studies show that eating a Mediterranean diet is associated with a reduced risk of multiple chronic diseases and increased life expectancy.
The foundation of the Mediterranean diet is plant-based foods like vegetables, fruits, nuts, seeds, legumes, whole grains, herbs, and spices. The main source of added fat is olive oil. Fish, seafood, poultry, and dairy products are included in moderation while red meat and sweets are only eaten occasionally. This diet is high in fiber, protein, antioxidants, and mono-unsaturated and omega-3 fats. Studies show that diets high in these nutrients may help to modulate inflammation in airways and protect lung function.
#6 | Talk to your doctor about supplements that may be protective.
We also need more studies about the effects of supplemental nutrients on people exposed to wildfire smoke. So far there is some evidence that certain supplements may be helpful. An analysis of more than one hundred research and review papers spanning twenty years found that carotenoids, vitamin D, and vitamin E can help protect against damage from air pollutants that trigger asthma, obstructive pulmonary disease (COPD), and lung cancer. Researchers found that vitamin C, curcumin, choline, and omega-3 fatty acids could play a protective role as well. Talk to your naturopathic doctor about which supplements and dosages may be right for you.
References:
Whyand T, Hurst JR, Beckles M,and Caplin ME. Pollution and respiratory disease: can diet or supplements help? A review. Respiratory Research. 2018;19:79. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5930792/
Reid CE, Brauer M, Johnston FH, Jerrett M, Balmes JR, et al. Critical Review of Health Impacts of Wildfire Smoke Exposure. Environmental Health Perspectives. 2016;124(9):1334–1343. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5010409/
Cascio WE. Wildland fire smoke and human health. The Science of the Total Environment. 2018;624:586-595. https://pubmed.ncbi.nlm.nih.gov/29272827/
Wettstein ZS, Hoshiko S, Fahimi J, Harrison RJ, Cascio WE et al. Cardiovascular and Cerebrovascular Emergency Department Visits Associated With Wildfire Smoke Exposure in California in 2015. Journal of the American Heart Association. 2018;7(8):e007492. https://pubmed.ncbi.nlm.nih.gov/29643111/
United States Environmental Protection Agency. Patient Exposure and the Air Quality Index. [Web page]. EPA website.
https://www.epa.gov/pmcourse/patient-exposure-and-air-quality-index Accessed July 26, 2021.
Sorli-Aguilar M, Martin-Lujan F, Flores-Mateo G, et al. Dietary patterns are associated with lung function among Spanish smokers without respiratory disease. BMC Pulmonary Medicine. 2016;16,162. https://bmcpulmmed.biomedcentral.com/articles/10.1186/s12890-016-0326-x
Vardavas CI, Flouris AD, Tsatsakis A, Kafatos AG, and Saris WHM. Does adherence to the Mediterranean diet have a protective effect against active and passive smoking? Public Health. 2011;125(3):121-8. https://pubmed.ncbi.nlm.nih.gov/21276993/
Tosti V, Bertozzi B, and Fontana L. Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. 2018;73(3):318-326. https://pubmed.ncbi.nlm.nih.gov/29244059/
Whyand T, Hurst JR, Beckles M, and Caplin ME. Pollution and respiratory disease: can diet or supplements help? A review. Respiratory Research. 2018;19:79. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5930792/
5 Essential Ingredients for a Healthy Salad
As seasons change and the weather lightens up, so does my cooking. Slow-cooked roasted and braised dishes make way for steamed, sautéed, and raw ones while hearty soups are replaced by colorful salads. Salads can be starters, side dishes, main courses, or even a separate course at the end of meals to cleanse the palate before cheese or dessert. Main course salads are one of my favorite summer staples for quick and healthy lunches because they are versatile and easy to make.
4 Things Better For Bones Than Calcium
The prevention of osteoporosis has largely focused on calcium supplements. While we can’t have strong bones without calcium, it isn’t enough. Bone mineral density is determined by complex metabolic processes involving a wide variety of vitamins and minerals, hormones, bone cells, and even external forces. Bones provide structure and protection for the body, but they are also an active organ, storing and releasing minerals like calcium as needed for the normal function of cells, muscles, and nerves.
5 Ways to Protect Your Heart During a Pandemic
More than thirty million people in the United States are living with heart disease and it’s the leading cause of death. According to the Centers for Disease Control and Prevention, one person dies from cardiovascular disease every thirty-six seconds. COVID-19 is catching up now that news outlets report the coronavirus—also known as SARS-CoV-2—kills someone in the United States every forty seconds. People with preexisting heart disease who develop COVID-19 are more likely to have severe symptoms and more likely to die. And because the coronavirus can damage the heart, people with COVID-19 who don’t have preexisting heart disease can develop cardiovascular problems as a result of the infection.
Post-COVID Stress Disorder
The COVID-19 pandemic has caused nearly 1.5 million deaths worldwide as of late November 2020. It’s also been the source of considerable suffering as people struggle with economic devastation, food insecurity, unemployment, workplace safety concerns, the loss of loved ones, and social isolation.
Even after individuals infected with coronavirus recover, the psychological toll can last long-term and symptoms can be similar to those of post-traumatic stress disorder (PTSD). People affected by post-COVID stress disorder may experience nightmares, flashbacks, difficulty sleeping, detachment from family and friends, and overwhelming feelings of anger, fear, hopelessness, anxiety, and depression.
Scientists and doctors are still learning about the diagnosis and treatment of COVID-related stress disorders. Researchers in North America have developed COVID Stress Scales to help identify people in need of mental health services as a result of the pandemic. So far, healing has focused on interventions that have proven helpful for individuals affected by PTSD, anxiety, and depression. Here are five ways to address post-COVID stress disorder, improve mental health, and adopt coping strategies amidst the ongoing global pandemic.
4 Reasons to Go Grain-Free
Grain-free is the new gluten-free when it comes to diet trends. Gluten, a group of proteins found in wheat and certain other grains like barley and rye, can trigger allergic and autoimmune reactions in some individuals. But gluten may not be the only problem and the avoidance of grains all together may be a better solution for some people.
Grains are staple components of diets around the world, but they aren’t actually required for human health. Grains are composed primarily of carbohydrates with small amounts of fiber, fatty acids, B vitamins, and minerals. We can get these nutrients from other plant foods—like vegetables, fruits, beans, nuts, and seeds—which are even better sources of fiber, fatty acids, vitamins, and minerals.
Eliminating grains from the diet can certainly have health benefits. Because gluten is only found in grains, grain-free diets are automatically gluten-free and can improve symptoms of illnesses caused by immune-mediated responses to gluten like celiac disease. Grain-free diets may also improve conditions unrelated to gluten and celiac disease. So far studies have shown potential benefits for maximizing athletic performance and treating patients suffering from irritable bowel syndrome, fibromyalgia, endometriosis, obesity, schizophrenia, and atopic illnesses like hayfever, asthma, and eczema.1
Grain-free diets can feel very restrictive and for most people they can be difficult to maintain long term. Eliminating grains from the diet often requires spending more time and money on food preparation and for some people it can limit social activities. A study that followed 260 people eating a grain-free diet found that most participants reported only minimal interference in daily function, relationships, and lifestyle, but eleven percent reported “high levels of interference with social leisure activities.”
Several grain-free diets already exist including paleo, ketogenic, carnivore, and Whole30. These plans eliminate other things as well and vary in the foods they allow. If you’re considering grain-free diet, you can follow a specific plan like one of these or you can simply stop eating grains. Here are four reasons to go grain-free.
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