If you live in places like Arizona, Colorado or Wyoming, where wildfire smoke drifts through during the same months that temperatures drop, your lungs have a lot to handle.
Smoke and cold air can make it hard to breathe on their own. When they are together, your lungs have to work twice as hard.
“Both cold air and smoke irritate the mucosal lining of the airways,” said Jeffrey Kurrus, MD, a pulmonologist with Banner Health. “Even people with healthy lungs can feel uncomfortable breathing in these conditions.”
“In some parts of the country, especially in the Mountain West and Pacific Northwest, cold weather can arrive even while wildfire smoke still lingers,” said Stephanie Woolley, MD, a pulmonologist with Banner Health. “During temperature inversions, when a layer of warm air traps cold air and pollution near the ground, smoke and fine particles can become concentrated right where you breathe.”
That overlap creates a frustrating choice: step outside into freezing air that makes you cough or stay indoors where smoke might drift indoors. Neither feels good on your lungs.
Read on to understand why smoke and cold air are a dangerous combination, who’s most at risk and what you can do to protect yourself and your family.
How wildfire smoke affects the lungs
Wildfire smoke is made up of tiny particles, gases and chemicals released when wood and other materials burn.
“Wildfire smoke is filled with tiny particles, called PM2.5, that travel deep into the lungs,” Dr. Woolley said. “These microscopic particles, called particulate matter, cause your airways to become inflamed and swollen and make it harder for your lungs to clear out mucus.”
“Even a short exposure to smoke can worsen coughing, wheezing or shortness of breath,” Dr. Kurrus added. “For people with asthma or COPD, it can trigger flare-ups that may last for days.”
[Also read: Asthma Relief in Dust Storms and Wildfires.]
Why cold air can be just as tough on your breathing
Your body is designed to warm and humidify the air you breathe before it reaches your lungs. But when the air outside is cold and dry, that process can irritate your airways.
“As your body works harder to warm the air, the cold air can cause the muscles around your airways to constrict (tighten), a reaction called bronchospasm,” Dr. Woolley said.
Cold air can also increase mucus production, making your chest feel heavy or congested. “When you breathe in cold air, especially during exercise, it can trigger coughing, wheezing or that familiar burning feeling in your chest,” Dr. Kurrus said.
Cold weather can weaken your immune system, making it harder for you to fight off infections like colds, flu, and pneumonia. And because we spend more time indoors and around others during cold weather, respiratory infections can spread more easily.
Who’s most at risk
Smoke and cold air can affect even healthy individuals but some people are at even greater risk, including those with chronic lung conditions like asthma, COPD and emphysema.
“Asthma and COPD are caused in part by airway inflammation,” Dr. Kurrus said. “With underlying inflammation, the airways are more sensitive to irritants like smoke and cold air. People with these chronic lung conditions are more likely to cough or have spasms of the bronchi, leading to wheezing.”
In fact, several studies have found exposure to wildfire smoke has been linked to higher rates of emergency room visits for breathing problems and heart issues.
Other groups at greater risk include:
- Children, whose lungs are still developing
- Older adults, who may have weaker immune systems or chronic conditions
- Pregnant people, since smoke exposure has been linked to low birth weight and other complications
- Outdoor workers and athletes, who spend long hours breathing outdoor air
If you or someone in your family falls into one of these groups, it’s especially important to take extra precautions during smoky or cold conditions.
Protecting your lungs indoors
When air quality isn’t the best, staying indoors can help, but indoor air can become polluted, too.
“While most indoor air pollution worldwide comes from cooking food with fires, in the U.S., we don’t face those challenges,” Dr. Woolly said. “Our household air can be contaminated with things like dust or exposure to pets if people are allergic to them.”
Here are some ways to keep your home as clean and breathable as possible:
- Use a HEPA air purifier: These devices filter fine particles and allergens. Place one in the rooms you use most, like bedrooms.
- Seal up drafts: Check doors and windows for leaks. Weather stripping or door sweeps can help keep smoky air from seeping in.
- Avoid adding indoor pollution: Skip candles, incense or wood-burning fires when air quality is poor.
- Run your HVAC system with a clean filter: Use one that is rated MERV 13 or higher to capture fine particles.
- Manage indoor humidity carefully: A humidifier can make air easier to breathe, but only if used properly. Clean it regularly according to the manufacturer’s directions. “If humidifiers aren’t cleaned, they can cause allergic lung reactions,” Dr. Kurrus said.
[Also read: 5 Tips for Setting Yourself Up for a Healthy Home This Fall and Winter.]
When you have to go outside
Sometimes, staying indoors just isn’t an option. You still need to go to work, run errands or care for family. When you do:
- Check the Air Quality Index (AQI) before heading out. Apps and local weather reports can help you track daily air conditions.
- Wear a well-fitted mask, such as an N95 or KN95, to reduce the amount of smoke particles you inhale.
- Cover your nose and mouth with a scarf in cold weather to warm and humidify the air before it reaches your lungs.
- Avoid strenuous outdoor exercise when smoke or cold levels are high. Choose indoor workouts instead.
Even short walks can be tough on days when the air feels sharp or smoky. Listen to your body. If you start coughing or wheezing, head indoors and rest.
Warning signs that require urgent care
Sometimes, symptoms can go from mild to serious quickly. Call your health care provider or go to urgent care right away if:
- You have difficulty breathing or shortness of breath
- Your inhaler isn’t helping
- You feel chest pain or confusion
Call 911 immediately if you experience severe shortness of breath, blue lips or nails, sudden dizziness, or a fever that accompanies other symptoms.
Special tips for children, seniors and people with lung conditions
Children:
- Keep rescue inhalers or nebulizers nearby during smoky or cold weather.
- Watch for subtle symptoms such as irritability, fatigue, or nighttime coughing.
Older adults:
- Keep medications and any backup oxygen accessible.
- Ask family, friends or neighbors to help with errands when conditions are bad.
People with chronic lung disease:
- Follow your asthma or COPD action plan closely and stick to your medication schedule.
- Keep extra supplies of inhalers, filters or oxygen tanks on hand.
- Stay in touch with your care team for telehealth check-ins during air quality advisories.
For everyone
“Because viral respiratory infections are much more common during winter months, it is most important and helpful to make sure vaccinations are up to date, including vaccinations for influenza, pneumonia (Pneumovax) and RSV,” Dr. Kurrus said.
Takeaway
Even though you can’t control the weather or stop wildfires, you can take steps to protect your lungs. Simple actions like purifying indoor air, wearing a mask outside and paying attention to air quality alerts can help.
If you have asthma, COPD, or another chronic lung condition, talk to your provider or a Banner Health specialist about a plan to manage flare-ups. They can help you stay safe and breathe easier through wildfire season, winter and beyond.
