If you've stepped outside recently and noticed a hazy sky, smelled smoke in the air, or felt your eyes sting, you're not imagining things. Western New York and much of the northeastern United States are once again experiencing poor air quality due to smoke drifting south from wildfires burning in Ontario, Canada. While the fires may be hundreds of miles away, the tiny particles they produce can travel long distances and significantly affect the air we breathe.

For many people, poor air quality is more than just an inconvenience. It can have immediate effects on our lungs, heart, and overall health. Understanding what poor air quality means and knowing how to protect yourself can help reduce the health risks associated with wildfire smoke.

What Does "Poor Air Quality" Mean?

Air quality refers to how clean or polluted the air is. One of the most common ways to measure it is through the Air Quality Index (AQI), a scale developed by the U.S. Environmental Protection Agency (EPA). The AQI ranges from 0 to 500, with higher numbers indicating greater levels of pollution and increasing health concerns.

An AQI between 0 and 50 is considered "Good," meaning air pollution poses little or no risk. Levels between 51 and 100 are "Moderate," where air quality is acceptable for most people but may affect individuals who are unusually sensitive to pollution.

Once the AQI reached 101 or higher, health concerns become more significant. Air quality is considered "Unhealthy for Sensitive Groups" between 101 and 150. At 151 to 200, it is categorized as "Unhealthy," meaning everyone may begin to experience health effects. Values above 200 indicate very unhealthy or hazardous conditions where prolonged outdoor exposure should be avoided.

Wildfire smoke primarily increases levels of fine particulate matter known as PM2.5. These particles are incredibly small—about 30 times smaller than the width of a human hair. Because of their size, they can bypass the body's natural defenses and penetrate deep into the lungs.

What Happens to Your Body When You Breathe Wildfire Smoke?

Our respiratory system is designed to filter out many larger particles through the nose, throat, and upper airways. Tiny particles like PM2.5, however, are small enough to travel deep into the lungs, reaching the alveoli—the tiny air sacs where oxygen enters the bloodstream.

Once these particles settle in the lungs, the body recognizes them as foreign invaders. This triggers inflammation, causing the airways to become irritated and swollen. As inflammation increases, breathing may become more difficult, especially for individuals with asthma or chronic lung disease.

In some cases, these microscopic particles can even enter the bloodstream. Once in circulation, they contribute to inflammation throughout the body, increasing stress on the heart and blood vessels. This is why poor air quality is associated with increased rates of heart attacks, strokes, irregular heart rhythms, and other cardiovascular problems, particularly among older adults.

Even healthy individuals may notice symptoms during periods of poor air quality. Common short-term effects include:

• Burning or watery eyes
• Scratchy or sore throat
• Persistent cough
• Runny nose
• Headaches
• Fatigue
• Shortness of breath during physical activity
• Chest tightness

While these symptoms often improve once air quality returns to normal, repeated exposure over several days can place additional strain on the respiratory and cardiovascular systems.

Who is Most at Risk?

Although anyone can be affected by wildfire smoke, some groups are especially vulnerable.

Children breathe more air relative to their body size than adults and spend more time being physically active outdoors. Their lungs are still developing, making them more susceptible to irritation from pollutants.

Older adults are at increased risk because many already have underlying heart or lung conditions that can worsen with smoke exposure.

People with asthma, chronic obstructive pulmonary disease (COPD), emphysema, bronchitis, or heart disease often experience worsening symptoms during poor air quality events.

Pregnant individuals should also take precautions, as prolonged exposure to air pollution has been associated with adverse pregnancy outcomes.

Outdoor workers, athletes, and anyone exercising outside inhale larger volumes of air, increasing the amount of particulate matter reaching the lungs.

Why Exercise Outdoors Can Be Risky

Physical activity is generally one of the best things you can do for your health. However, during periods of poor air quality, strenuous outdoor exercise can actually increase your exposure to harmful pollutants.

When we exercise, our breathing becomes faster and deeper. We also tend to breathe through out mouths instead of our noses. This bypasses some of the natural filtering mechanisms in the nasal passages, allowing more fine particles to reach the lungs.

Running, cycling, hiking, or participating in outdoor sports during high AQI days may significantly increase the amount of smoke particles inhaled compared to simply walking outdoors.

If the AQI reaches unhealthy level, moving your workout indoors is often the safest choice until air quality improves.

How to Protect Yourself

Fortunately, there are several effective ways to reduce your exposure during smoky conditions.

The first step is to check the Air Quality Index before spending extended time outdoors. Many weather apps and local news stations report AQI values throughout the day. Conditions can change quickly depending on wind direction and weather patterns.

If the AQI reaches unhealthy levels, limit prolonged outdoor activities whenever possible. Short trips outside are generally less concerning than spending hours outdoors exercising or working.

Keep windows and doors closed to reduce the amount of smoke entering your home. If you have central air conditioning, set the system to recirculate indoor air rather than pulling in outdoor air.

Portable air purifiers equipped with HEPA filters can significantly improve indoor air quality by removing fine particulate matter. Spending time in a room with filtered air can provide relief during extended smoke events.

If you must spend time outdoors during periods of poor air quality, wearing a properly fitted N95 respirator can reduce inhalation of PM2.5 particles. Cloth masks and standard surgical masks do not effectively filter these tiny particles.

Staying well hydrated may also keep their airways moist and comfortable, although hydration alone does not prevent smoke particles from entering the lungs.

People with asthma or other chronic respiratory diseases should ensure they have their prescribed rescue inhalers or medications readily available and follow their healthcare provider's action plan if symptoms worsen.

When to Seek Medical Care

While mild irritation is common during smoke events, some symptoms should never be ignored.

Seek medical attention immediately if you experience:

• Difficulty breathing that does not improve
• Severe shortness of breath
• Chest pain or pressure
• Persistent wheezing despite using prescribed medications
• Blue lips or fingertips
• Confusion or fainting

Individuals with chronic heart or lung conditions should contact their healthcare provider if symptoms worsen, even if they seem mild initially.

Looking Ahead

Unfortunately, wildfire smoke has become an increasingly common summer occurrence across North America. Larger wildfires, prolonged droughts, and changing weather patterns mean smoke can travel hundreds or even thousands of miles from its source.

Although we cannot control where the smoke travels, we can control how we respond. Paying attention to air quality reports, reducing outdoor exposure during unhealthy conditions, using indoor air filtration, and recognizing early symptoms of smoke exposure can all help protect our health.

When the skies look hazy, it's important to remember that what you see is only part of the story. The greatest health concern comes from microscopic particles that are invisible to the eye but capable of reaching deep into the lungs and bloodstream. Taking air quality alerts seriously isn't about avoiding a little smoke—it's about protecting your respiratory and cardiovascular health today and reducing potential long-term effects tomorrow.



As smoke continues to affect Western New York and the Northeast, staying informed and making small adjustments to your daily routine can make a meaningful difference. Checking the AQI before heading outside, postponing strenuous outdoor activities when pollution levels are high, and creating cleaner indoor air are simple but effective steps that help you and your family breathe a little easier until clearer skies return.

Bethany Wolcott, DC