The smoke haze in the Sydney basin has already lasted longer than most of us expected and many people are suffering particularly those with respiratory conditions or allergies. This week Sydney jumped to the ninth most polluted city. So what you can do to protect yourself for the next few weeks?

1. Hydrate – the body needs to be properly hydrated to keep mucous membranes moist and to flush out toxins. The mucous membranes filter out toxins and provide protection so if you are really dried out consider using a saline nasal spray or eye drops for more protection.

2. Exercise Indoors or not outside when smoke is visible. Air quality may be better inside with air conditioning rather than outside. This is particularly important if you are already asthmatic or lung function is compromised.

3. Avoid other toxins because this is a good way to lighten the load on your bodies detoxification systems, like liver and kidneys, as they already have more work to do. Toxins could be cigarettes or alcohol or foods which your body reacts such as dairy or gluten.

4. Supportive nutrients for detoxification. This could just involve dosing yourself on Vitamin C twice a day or with chronic mucous you could look at N-Acetyl Cysteine to help reduce mucous in your system.

5. Increase intake of anti-inflammatory foods: garlic, turmeric, ginger, green leafy vegetables, fatty fish, nuts, beetroot and pineapples. Foods with a high sulphur content like garlic help support detoxification pathways.

6. If you do work outside consider the use of a well fitted mask to reduce exposure to fine particles.

What other strategies can you suggest? Please add your ideas in the comments section below.

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. Appointments can be made on 02 8084 0081 or online at www.elementalhealth.net.au .