What to eat during a wildfire
Photo by Caleb Cook on Unsplash
Wildfires are a source of environmental toxins that come from burning vegetation, building materials, plastics, and other synthetic substances, releasing harmful particles and chemicals into the air. Exposure to wildfire smoke can have immediate effects, such as inflamed airways or exacerbated asthma, as well as long-term effects, such as increased risk of cancer and cardiovascular disease.
As the wife of a firefighter, this is something I think of often. Our firefighters work in hazardous conditions, so it is no surprise that health conditions like cancer and cardiovascular disease are on the rise in this population. As a nutritionist, I believe food to be a powerful tool in supporting firefighter health, as well as the health of civilians exposed to wildfire smoke.
Nutrition plays a key role in reducing harmful inflammation and supporting the efficient detoxification of environmental contaminants from wildfires. Detoxification involves "packaging up" toxins and eliminating them from the body through urine and bowel movements. Other elimination routes include sweat and breastmilk. While this is a natural, ongoing process, it requires vitamins and minerals to function effectively. Furthermore, detoxification generates free radicals, which must be neutralized by antioxidants obtained through a healthy diet.
Whether you’re living near a wildfire, a firefighter yourself, or a firefighter’s spouse looking to support your loved one, you can use nutrition to your advantage. Once you are safe and able to do so, consider the following tips during and after wildfire smoke exposure.
Eat a colorful diet
Oxidative stress is an imbalance between reactive oxygen species and antioxidants in favor of reactive oxygen species. Oxidative stress is implicated in chronic diseases, such as cancer, cardiovascular disease, and neurodegenerative diseases.
Oxidative stress is a normal part of life and is even produced during ongoing metabolic processes in the body. However, oxidative stress can also come from dietary choices, such as a high intake of fried or processed foods, as well as lifestyle choices like smoking, alcohol consumption, and even sleep deprivation. During fire season, inhalation of smoke from wildfires causes oxidative stress and inflammation.
On the other hand, the ability to control oxidative stress and quench inflammation is influenced by diet, and eating colorful fruits, vegetables, and herbs can help. This is because plants are rich in phytochemicals, which are natural bioactive compounds. Phytochemicals provide plants with color, taste, and a number of health benefits as they have anti-inflammatory, antioxidant, hepatoprotective (liver protective), and anticancer effects, among many others.
The best and easiest way to eat a phytochemical-rich diet is to eat the rainbow of foods every day. Here are some examples of foods to include:
Purple: Purple cabbage, purple sweet potatoes
Blue: Blackberries, blueberries, grapes
Green: Bok choy, Broccoli, green cabbage, green beans, kale, romaine lettuce
Yellow: Bananas, yellow bell peppers, lemons, mangoes
Orange: Butternut squash, cantaloupe, carrots, orange bell peppers, peaches, persimmons
Red: Beets, cranberries, strawberries, tomatoes, watermelon
Brown: Almonds, brown rice, brazil nuts, buckwheat, cashews, ginger, wild rice
White: Cauliflower, garlic, mushrooms, onions, potatoes, turnips
Black: Black beans, black rice, black sesame seeds, figs
Vitamin C or ascorbic acid is a phytochemical with antioxidant effects that can help control inflammation. Vitamin C levels are reduced in the presence of smoke, and increasing vitamin C intake may be helpful after exposure to wildfire smoke. High doses of supplemental vitamin C can cause diarrhea. Notably, this may increase dehydration in firefighters. However, food sources of vitamin C are plentiful and include bell peppers, broccoli, cantaloupe, citrus fruits, papaya, and strawberries.
Eat more cruciferous vegetables
Following a wildfire, it’s important to support healthy detoxification to help the body remove the toxins accumulated while breathing wildfire smoke. To support your detox pathways, you should consume plenty of water and have regular and complete bowel movements. Finally, cruciferous vegetables are a valuable addition to the diet as they support the body’s natural ability to detox by up inducing detoxification enzymes.
Cruciferous vegetables include:
Arugula
Bok choy
Broccoli and broccoli microgreens
Brussels sprouts
Cabbage
Cauliflower
Collard greens
Kale
Radishes
Rutabaga
Of course, plenty of foods support detoxification - not just cruciferous vegetables. Other foods for healthy detoxification include onion, garlic, rosemary, pomegranate, leafy greens, and pumpkin seeds. Protein is another important food group as detoxification requires amino acids.
Consume plenty of dietary fiber
Fiber from fruits, vegetables, nuts, seeds, and whole grains support an important step of detoxification: elimination via bowel movements. Consuming at least 25 grams of fiber per day supports healthy elimination. For those under-consuming fiber, it is best to slowly increase fiber intake to avoid digestive discomfort.
Fiber-rich foods include, but are certainly not limited to:
Apples
Beans
Berries
Broccoli
Brown or wild rice
Cauliflower
Figs
Flaxseeds
Leafy greens (e.g., collard greens, kale, and spinach)
Lentils
Oats
Pears
Peas
Quinoa
Making a smoothie with mixed berries, frozen cauliflower, and flaxseeds is an easy way to increase fiber intake. Oats are another easy addition to smoothies!
Dietary supplements for wildfire smoke exposure
Supplementation may be helpful for those with high levels of smoke exposure, such as firefighters. However, it’s important to keep in mind that these products are meant to supplement the diet and may not be appropriate for everyone.
Multivitamins. Multivitamins can be a helpful place to start as they contain nutrients needed to manage inflammation and support detoxification. Multivitamins are best taken with a meal to improve absorption.
Melatonin. Melatonin is a powerful antioxidant that is produced by the body and consumed in small amounts from foods. However, melatonin peaks in early childhood and declines with age. Melatonin levels may be suboptimal in firefighters with disrupted sleep schedule.
Supplementing with melatonin may be a powerful defense against inflammation while supporting mitochondrial health, too. Melatonin supplements are widely available and are typically either animal-based or synthetic. However, plant-based melatonin is shown to have more potent free-radical scavenging ability.
N-Acetyl Cysteine. N-Acetyl Cysteine (NAC) is an antioxidant and precursor to glutathione, a powerful antioxidant produced by the body. NAC is used in many respiratory conditions because of its ability to break down mucus in the lungs and reduce inflammation. In the presence of smoke, NAC supplementation might also prevent the loss of glutathione in the lungs.
Additional support for respiratory health
Teas and herbal face steams can support respiratory health and inflamed airways after smoke exposure. Herbs for respiratory health include eucalyptus, ginger, holy basil, licorice, rosemary, marshmallow root, peppermint, slippery elm, thyme, and turmeric. Herbs can be consumed via tea or added to hot water for an herbal face steam. The most accessible herbs for herbal face steams are likely fresh rosemary, ginger, thyme, and turmeric. Simply place the fresh herbs in a bowl of steaming hot water, place your face over the bowl, and cover your head with a towel. Breathe naturally for 10 minutes or as long as is comfortable for you.
Be aware that herbs and supplements can interact with certain medications and may not be appropriate for some health conditions. For example, licorice should be avoided by those with hypertension. If you are not sure if a dietary strategy or supplement is right for you, speak with your health care provider or a qualified nutritionist (CNS or RD).