It’s all around us — the smoke blanketing our city from the wildfires burning in various regions of the Southland. According to Robin Foroutan, M.S., R.D.N., founder of Nutrition by Robin and faculty member of the Integrative and Functional Nutrition Academy, the toxins in this type of smoke can lead to respiratory and cardiovascular events, headaches, migraines, nausea and dizziness. It can also cause excessive inflammation in the body.

Foroutan, who specializes in integrative medicine, functional medicine and holistic healing, says “eating regular healthy meals that include fruits and vegetables will help combat excessive inflammation and aid in detoxification of toxic exposures.”

Here are some nutrition tips to minimize the effects of the wildfire fumes:

• Eat regular meals as best you can to keep your blood sugar steady so you can think clearly and manage stress better.
• Green, black and white tea have antioxidants that can also be helpful to balance inflammation, help with detox and support the cardiovascular system.
• Prioritize rest and sleep, as best you can
• Soothe your nervous system by getting and giving lots of long hugs and/or snuggle with pets
• Emphasize fruits and vegetables, protein and high fiber foods.

Vegetables:
Broccoli, cauliflower, kale, collard greens, turnips, turnip greens, cabbage, watercress, bok choy, beets, artichokes, asparagus, carrots, celery, cucumber, leeks, onions, red onion, zucchini, okra, radishes, dandelion greens, broccoli sprouts, arugula, endive, mustard greens, spinach, bell peppers, winter squashes

Fruit:
Blueberries, raspberries, cherries, strawberries, oranges, lemons, limes, grapefruits, watermelon, apples (with skin), papaya, kiwi, avocado, pineapple, elderberry, figs

Herbs & Spices:
Turmeric, green tea, garlic, onion, red onion, scallions, chives, milk thistle tea, shiitake mushrooms, parsley, cilantro, oregano, citrus zest

Protein:
Eggs, fish, seafood, organic poultry, grass-fed pasture raised beef and lamb. Skipjack tuna is lower in mercury than other tuna.

Nuts & Seeds
Brazil nuts, pumpkin seeds, flaxseeds, chia seeds, walnuts, almonds

Legumes & Grains:
Lentils, mung beans, black beans, white beans, pinto beans, adzuki beans, navy beans, split peas, brown rice, buckwheat, quinoa

Other:
Spirulina, wheatgrass shots, green juice, beet juice, chlorophyll water, matcha, manuka honey, agar agar, sea moss, dark chocolate

For more tips on protecting your health from the chemicals released during the wildfires, visit nutritionbyrobin.com/blog/protect-your-health-from-wildfires