Preparing for Flu Season After a Smoky Summer: Supporting Your Lungs, Immune System & Resilience

Living in the Pacific Northwest, wildfire smoke has increasingly become part of summer.

Even after the skies clear and the AQI returns to normal, our bodies may still be recovering from weeks—or even months—of intermittent exposure to wildfire smoke. Emerging research suggests that this exposure may have effects that extend beyond the immediate coughing, burning eyes, headaches, and throat irritation many people experience during smoke events.

One particularly interesting study examining wildfire-related exposure in Montana and influenza activity between 2010 and 2018 found an association between higher summer wildfire smoke exposure and increased influenza activity during the following winter. While this does not mean that wildfire smoke directly causes the flu, it raises an important question: could significant smoke exposure affect our respiratory defenses and leave us more vulnerable to respiratory infections months later?

The answer may be more complicated than simply taking an immune supplement—and, as usual, the best approach is to look at the body as a whole.

Wildfire smoke contains fine particulate matter known as PM2.5, along with a complex mixture of chemicals and other pollutants. These particles are small enough to penetrate deeply into the lungs and can contribute to airway irritation, oxidative stress, inflammation, and disruption of normal respiratory defenses. For some people, especially those with asthma, allergies, chronic respiratory conditions, autoimmune disease, cardiovascular disease, or increased baseline inflammation, a smoky summer can place an additional burden on the body.

The good news is that there are meaningful ways to support recovery. Let's look at some practical strategies I often consider when helping patients support respiratory health and overall resilience heading into cold and flu season.

Start With the Respiratory System

Your respiratory tract has several built-in defenses against viruses, bacteria, allergens, and environmental pollutants. Wildfire smoke can irritate these tissues and interfere with some of the mechanisms that normally help trap and clear particles from the airways.

Prioritize Clean Indoor Air

Before reaching for supplements, start with the environment. If your home was repeatedly exposed to outdoor smoke, consider:

• Using a HEPA air purifier in frequently used rooms

• Replacing HVAC filters as recommended and using an appropriate high-efficiency filter if your system allows

• Keeping windows and doors closed during future smoke events

• Monitoring local air quality

• Avoiding unnecessary additional respiratory irritants, including smoking, vaping, incense, and indoor fragrances

Reducing the total inflammatory burden on the respiratory system can be just as important as adding supportive therapies.

Saline Nasal Rinses

The nose is one of our first lines of defense. Saline sprays (NasalCrom is my go to) or properly prepared nasal rinses may help moisturize irritated nasal passages and clear mucus and environmental particles.

If using a neti pot or other nasal irrigation device, always use distilled, sterile, or previously boiled and cooled water—not untreated tap water. For patients prone to sinus congestion, allergies, or recurrent upper respiratory irritation, this can be a simple and inexpensive part of a respiratory hygiene routine.

If you've never used a neti pot, please watch a video and/or read the instructions before attempting your first treatment.

Mullein Tea

Mullein has a long history of traditional use for respiratory irritation and mucus support. A warm cup of tea can also provide hydration and soothing moisture to an irritated throat and upper airway. While traditional use does not equal proven clinical efficacy, many people find herbal teas to be a gentle and accessible way to support comfort during periods of respiratory irritation.

If preparing loose mullein leaf tea, strain it carefully, as the fine hairs on the plant can be irritating to the throat. Consider using a fine or extra fine mesh strainer.

Thyme or Ginger Tea Steam Inhalation—Rather Than Essential Oil

Warm liquids can help soothe irritated upper respiratory tissues and support hydration. Thyme and ginger are both commonly used during cold and flu season, and ginger in particular may offer additional antioxidant and anti-inflammatory properties.

I generally prefer tea over inhaling concentrated essential oils, especially for children, people with asthma, or individuals with sensitive airways. Steam itself can feel soothing, but it is not necessary to add essential oils—and very hot steam can cause burns.

A tented, 20 minute steam session infused with tea can draw antimicrobials into the lungs while soothing the airways.

Hydration Matters More Than Most People Think

Healthy mucus is supposed to move. We're suppose to cough mucus up and out. Adequate hydration supports normal mucosal function and helps maintain comfortable, mobile secretions in the respiratory tract.

You do not need to force excessive amounts of water, but consistently drinking fluids throughout the day—especially if you're physically active, drinking caffeine, or spending time in dry indoor environments—can be a simple way to support respiratory comfort.

Support Immune Resilience—Not Just “Immune Boosting”

At Meadowsweet, I think about the immune system less as something that simply needs to be boosted and more as a complex system that benefits from adequate nutrition, restorative sleep, healthy movement, stress regulation, and appropriate immune signaling.

Sometimes the goal is stimulation. Sometimes the goal is regulation. And sometimes the most important intervention is addressing why the immune system is under strain in the first place.

Vitamin C–Rich Foods

Have you noticed citrus fruit is in season during autumn and winter? Vitamin C plays an important role in antioxidant defenses and immune function. Rather than focusing exclusively on high-dose supplementation, I encourage patients to regularly include vitamin C–rich foods such as:

• Bell peppers

• Citrus

• Kiwi

• Strawberries and other berries

• Broccoli

• Brussels sprouts

• Leafy greens

Food provides vitamin C alongside numerous other nutrients and plant compounds that work together to support overall health.

Protein and Micronutrient Status

One thing that often gets overlooked during "immune season" is whether the body actually has the nutritional building blocks necessary for normal immune function.

Adequate intake of protein, zinc, iron, vitamin D, vitamin A, vitamin C, and selenium can all be relevant to immune health.

However, more is not always better. Several of these nutrients can cause problems when taken in excess or may be inappropriate for certain individuals. When possible, I prefer to identify deficiencies and personalize supplementation rather than assuming everyone needs the same protocol. People👏🏼aren't👏🏼protocols.

Probiotics and the Gut-Immune Connection

A significant portion of immune activity is closely connected to the gastrointestinal tract.

Supporting the gut may include:

• Eating a diverse range of plant foods. Microbial diversity = optimal overall health.

• Including fiber-rich foods when tolerated. Half of your lunch and dinner plate should be veggies.

• Eating fermented foods when appropriate. Even drinking a tsp of the fermented brine is beneficial!

• Addressing chronic constipation or diarrhea. If you aren't pooping at least 1x/day, you're chronically inflammed.

• Evaluating digestive symptoms rather than simply suppressing them. Your overall health depends on the health your digestive system.

Probiotic supplements may be helpful for some individuals, but strain selection matters, and too much of a good thing ends up being a bad thing.. A probiotic is not a one-size-fits-all intervention.

Medicinal Mushrooms

Medicinal mushrooms such as shiitake, turkey tail, and reishi contain beta-glucans and other bioactive compounds that have been studied for their effects on immune signaling. These are best thought of as immune-modulating foods or supplements, rather than magic immune boosters.

Don't Forget the Foundations

In my experience, patients sometimes spend hundreds of dollars on immune supplements while overlooking the things that have the greatest impact on their overall resilience.

Before building an elaborate protocol, it's absolutely imperative to focus on your Determinants of Health.

Sleep

Consistently inadequate sleep can affect immune function, inflammation, metabolic health, and recovery. If you are struggling with chronic insomnia, waking frequently, feeling exhausted despite sleeping, or relying on caffeine just to function, this may be worth addressing before flu season—not simply covering it up with another supplement.

Stress Regulation

Chronic stress does not mean "the illness is all in your head." Stress creates real physiological changes that can influence sleep, inflammation, immune signaling, blood sugar regulation, digestion, and more. Your stress-support plan does not have to involve an hour of meditation every day.

It might look like...

• Ten minutes outside without your phone or music

• Prayer or quiet reflection

• Deep breathing exercises for 5 minutes a day

• Saying no to unnecessary commitments. Set your boundaries, people!

• A massage, acupuncture treatment, constitutional hydrotherapy

• Spending time with people who make you feel safe and supported

• A solid, kick-your-booty workout

  
  

No matter what it is, the best stress-management practice is often the one you will actually do consistently.

Movement—But Don't Overdo It

Regular movement supports circulation, metabolic health, mood, and immune function. For most people, this does not require intense exercise. Walking, strength training, stretching, yoga, and other forms of movement can all be beneficial. After significant smoke exposure or during periods of respiratory irritation, listen to your body and avoid pushing through symptoms such as significant shortness of breath, chest tightness, dizziness, or persistent coughing.

My Approach to Flu Season: Build Resilience Before You're Sick

I don't believe the goal of cold and flu season is to create the most complicated supplement cabinet possible.

Instead, I encourage patients to ask: what is my body already telling me it needs?

Are you:

• Chronically exhausted?

• Sleeping poorly?

• Experiencing frequent respiratory symptoms?

• Eating irregularly?

• Under significant stress?

• Struggling with chronic inflammation?

• Recovering from a summer of poor air quality?

• Getting sick repeatedly?

• Managing an underlying autoimmune or chronic condition?

  
  

These answers can help determine what kind of support actually makes sense.

For one person, that might mean correcting a vitamin D deficiency. For another, it may mean addressing chronic sinus inflammation, improving sleep, supporting the gut, managing blood sugar, or creating a targeted herbal or nutritional protocol.

There is no single "immune protocol" that is right for everyone.

The Bottom Line

A smoky summer may be more than just an inconvenience. Research exploring the relationship between wildfire smoke exposure and later influenza activity raises important questions about how environmental exposures can influence respiratory and immune health over time. While we cannot say that smoke exposure guarantees you will get sick this winter, we can recognize that significant air pollution places additional stress on the respiratory system. Hear me when I say, wildfire smoke exposure does not increase the power or prevalence of the influenza organism. The "flu" will always be there. The more we clean up our internal terrain, the stronger our immune system will be, and the more prepared we are during flu season.

The goal is not fear. And the goal is not to throw every supplement at the problem.

The goal is to give your body the support it needs to recover, reduce unnecessary inflammatory burden, and build resilience before cold and flu season arrives. Sometimes that looks like an herbal tea and a saline rinse. Sometimes it looks like improving sleep, changing your diet, addressing nutrient deficiencies, or getting your asthma under better control. And sometimes it means taking a deeper look at the patterns your body has been trying to tell you about for months.

If you're looking for a more individualized approach to respiratory health, immune resilience, chronic inflammation, or preparing for cold and flu season, we can work together to create a plan based on your health history, medications, current symptoms, lifestyle, and individual needs.

At Meadowsweet Natural Medicine, my goal is not simply to suppress symptoms. It's to understand the factors contributing to them—and help you build a stronger foundation for long-term health.

This article is intended for educational purposes and does not constitute individualized medical advice. Supplements and herbs can interact with medications and may not be appropriate during pregnancy, breastfeeding, or certain medical conditions. Please consult a qualified healthcare professional before beginning a new treatment or supplement regimen.