By Dr. Kaley Burns EBS COLUMNIST
Living in the mountains offers incredible benefits: fresh air, beautiful scenery and endless opportunities to be active. But our environment also presents unique challenges that can quietly affect how you feel every day.
Two of the biggest “invisible stressors” in our region are wildfire smoke and high altitude. Even healthy individuals may notice changes in energy, breathing, sleep or recovery.
Wildfire smoke is more than just an irritated throat
Wildfire smoke contains tiny particles that are small enough to travel deep into the lungs and even enter the bloodstream. During smoke events people commonly experience fatigue, headaches, brain fog, irritated eyes and throat, worsening allergies, increased asthma symptoms, difficulty exercising and poor sleep.
Even if you don’t have an underlying lung disease, your body is working harder to manage the inflammation caused by smoke exposure. Knowing how to respond to a higher Air Quality Index report, or AQI, is important for both sensitive individuals and those who normally feel healthy.
When wildfire smoke moves into our region, reducing your overall exposure is one of the most effective ways to protect your health.
On days when the AQI indicates that tiny particles from smoke are at unhealthy levels, consider running a HEPA air purifier in rooms where you spend the most time, especially in your bedroom. During extended smoke events, designate a certain room as a “clean room” and spend most of your time in that room, including overnight. Because we spend roughly one-third of our lives sleeping, improving the air you breathe at night can make a meaningful difference in your overall smoke exposure. Even one portable unit can significantly reduce indoor smoke particles when doors and windows remain closed.
Keep in mind, you should close windows and doors when air quality is poor, and air out your home once conditions improve. If you have central heating or air conditioning, use a high-efficiency HVAC filter, such as MERV-13, if your system supports it, and replace filters according to the manufacturer’s recommendations.
It’s understandable to want to get the most of Montana summer days, but check the local AQI before planning outdoor activities. Moving a workout indoors for a few days can reduce the amount of smoke your lungs take in. If you must spend extended time outdoors during smoky conditions, a well-fitting N95 respirator can filter many of the fine particles found in wildfire smoke.
Your ‘inflammation bucket’
Think of your body like a bucket that collects stress. Wildfire smoke doesn’t act alone—it adds to everything else your body is already managing. You may already be struggling with poor sleep, seasonal allergies, emotional stress, chronic illness or the impacts of high altitude.
When the bucket fills up, you may notice headaches, fatigue, brain fog, muscle tension, poor sleep, or feeling “run down.” While you can’t control wildfire smoke, reducing other stressors—staying hydrated, eating nourishing foods, prioritizing sleep, and supporting recovery—may help your body adapt more effectively.
High altitude: Your body is working harder than you realize
At higher elevations, the air contains less oxygen. Your body compensates by working harder to deliver oxygen to tissues and organs.
This adjustment can contribute to fatigue, shortness of breath, dehydration, difficulty sleeping, muscle soreness, slower recovery after exercise and headaches. Even longtime residents can notice these effects during periods of illness, stress, heavy training or wildfire smoke.
Taking a whole-person approach
Holistic healthcare focuses on supporting the body’s ability to adapt and recover. Depending on your individual health needs, complementary therapies may help promote relaxation, improve circulation, reduce muscle tension and support overall wellness.
Persistent fatigue, headaches, poor sleep or decreased energy aren’t always “just getting older” or something you have to push through. Sometimes they’re signs that your body is adapting to environmental stress.
By recognizing these invisible stressors and taking steps to support your health, you can continue to enjoy everything mountain living has to offer.
If you’ve noticed changes in your energy, breathing, recovery or overall wellbeing, our team is here to help you explore an individualized, whole-person approach to feeling your best.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
