‍The Link Between Physical and Mental Health

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Taking care of yourself physically plays a pivotal role in nurturing mental wellness. Acts of physical self-

care—like washing your hair, moving your body, and eating nourishing food—are often overlooked in

conversations about mental health, despite their profound connection. When we care for our physical

bodies, we create an internal environment that supports external clarity and peace. It becomes so much

easier to think positively, practice gratitude, and feel joy when your body genuinely feels good.

Among the vital parts of your body, your lungs are essential, with breath serving as the foundation of life

itself. Yet, how often do we pause to appreciate our lungs for their constant work? How often do we

take our ability to breathe for granted? This seemingly effortless act of breathing has been challenged

recently by the 2025 LA wildfires. Many residents are experiencing respiratory issues, from persistent

coughs to sore throats, as well as a rise in respiratory illnesses. These physical challenges also take a toll

on mental wellness, highlighting the intricate link between the two.

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Is it really safe to go outside?

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Many Los Angeles residents are uncertain about the safety of outdoor activities right now. Questions

like, "Should I go for an outdoor run?" or "Do I need to wear a mask?" are common as fires continue to

blaze in the Palisades, Eaton, and Hughes areas. Adding to the confusion, many neighboring schools

have reopened, and outdoor activities have resumed. Further complicating matters, the AQI (Air Quality

Index) has remained in the “good” or “moderate” range across Los Angeles, even in neighborhoods most

affected by the fires. For example, Culver City has enjoyed clear skies and a consistently good AQI

throughout the week. However, a closer look outside reveals a thin layer of ash coating outdoor

furniture, plants, and roads, suggesting that conditions might not be as safe as they appear.

What is AQI?

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The AQI calculates air quality based on the five most common air pollutants regulated by the Clean Air

Act. This includes fine particulate matter (including PM2.5 and PM10), ozone, carbon monoxide, sulfur

dioxide, and nitrogen dioxide. When checking the AQI for your specific location, the number it shows

represents these five primary pollutants, thus excluding any additional toxins in the atmosphere.

The AQI rankings are based on EPA standards, which define the maximum levels of exposure considered

safe for each pollutant1. This means that when checking the AQI, it’s helpful to also compare the

concentrations of individual pollutants to these standards.

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The National Ambient Air Quality Standards for the five major pollutants are as follows:

• Ground-Level Ozone: 70 parts per billion (ppb) for an 8-hour average.

• Carbon Monoxide: 35 parts per million (ppm) for a 1-hour average.

• Sulfur Dioxide: 75 parts per billion (ppb) for a 1-hour average.

• Nitrogen Dioxide: 0.053 parts per million (ppm) for an annual average.

• Fine Particulate Matter (PM2.5): 9.0 micrograms per cubic meter (µg/m³).

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It’s important to note that these standards represent the maximum levels of safe exposure. Health

effects can still occur even when pollutant concentrations are at or below the EPA thresholds, especially

for vulnerable populations such as children, the elderly, and individuals with preexisting health

conditions.

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What other chemicals are in the air right now?

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Wildfires release a variety of harmful chemicals into the atmosphere, including significant amounts of

ultrafine particles, PM2.5, and PM10—tiny particles that can easily penetrate deep into the lungs. Urban

wildfires pose an even greater threat because they burn household items like electronics, plastics, and

aerosols, releasing VOCs (volatile organic compounds), toxic metals, and gases into the air. Notably,

VOCs and ash particles from urban wildfires are excluded from AQI measurements. These substances

can severely irritate the skin and lungs, meaning that air quality might appear “good” on the AQI scale

even when visible ash and toxins detrimental to your health are present in the atmosphere.

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What are the health consequences?

Fine particulate matter can penetrate deep into the lungs and potentially enter the bloodstream,

triggering both short-term and long-term health consequences. Short-term respiratory problems include

coughing, wheezing, difficulty breathing, and irritation of the sinuses, throat, and eyes. Over time,

exposure to fine particulate matter has also been linked to asthma, heart disease, and premature death2.

VOC’s can also lead to a range of side effects including headaches, drowsiness, nausea, eye,

nose, and throat irritation and difficulty breathing. Long-term, VOC exposure has been linked to liver

and kidney damage, worsened asthma and increased risk of cancer3.

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According to research published in The Lancet Planetary Health journal, air pollution remains the world’s largest environmental health

threat4. That being said, the current state of the air quality in Los Angeles should not be taken lightly.

How can I better understand the air quality in my location?

First of all, understand that AQI, while still an important resource, leaves out important chemical

compounds, like ash and VOCs, that are circulating the air in Los Angeles right now. For the best

understanding of air quality in your area, there are portable devices that monitor VOC concentrations

and toxic gases. However, for those of us who cannot afford these devices, apps such as AirVisual and

Air Matters provide information on the specific concentrations of individual pollutants like PM2.5. The

AQI index on iPhone also provides concentration details for various pollutants (if you click on AQI and

scroll down to “Pollutant Details” on the pop-up tab). Additionally, the collection of ash and smoke can

leave outdoor surfaces with a layer of gray soot, another indicator of unhealthy air quality.

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How can I protect my health?

Fortunately, there are several measures we can take to protect ourselves from excessive exposure to

pollutants in the atmosphere. If you suspect poor air quality in your area, it’s best to limit your time

outdoors. When re-entering your home, use a doormat or towel to wipe ash off your shoes and clothing

to prevent bringing pollutants indoors. Additionally, keep windows and doors closed and run air purifiers

indoors throughout the day. While driving, set your car’s air system to recirculate to minimize outdoor

pollutants entering the cabin.

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For those who must be outdoors—such as individuals working outside or relying on public

transportation—wearing an approved mask is highly recommended. N95 or P100 masks are the most

effective for filtering out pollutants, but KN95 masks are a suitable alternative if N95s are unavailable.

While N95 masks are not available in children’s sizes, some KN95 masks are available in children's sizes,

such as those from Well Before. Don’t forget about your pets—there are even masks available for dogs,

as they can also be affected by the current air quality.

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For those of us fortunate enough to remain indoors, we should consider exploring new ways to enjoy

life inside. It may be best to skip the LA hikes, surf sessions, and bike rides in favor of the stair master,

indoor pools, or stationary bikes. If gym memberships are inaccessible, at-home workouts and tutorials

like Pilates or yoga may be a good alternative. When it comes to social activities, consider the location

and outdoor exposure. Choose to sit inside at restaurants or plan date nights at home. While it may

seem overly cautious, the toxins released from these fires can travel far, and many cities around the

greater Los Angeles area are not guaranteed to have healthy breathable air right now, regardless of

what the AQI may indicate.

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References

1 Environmental Protection Agency. (n.d.). EPA. https://www.epa.gov/criteria-air-pollutants

2 Centers for Disease Control and Prevention. (n.d.). Wildfires and your safety. Centers for Disease

Control and Prevention. https://www.cdc.gov/wildfires/about/index.html

3Association, A. L. (n.d.). Volatile organic compounds. American Lung Association.

https://www.lung.org/clean-air/indoor-air/indoor-air-pollutants/volatile-organic-

compounds#:~:text=VOCs%20are%20chemicals%20that%20vaporize,they%20are%20in%20the

%20air

4Fuller, R., Landrigan, P. J., Balakrishnan, K., Bathan, G., Bose-O’Reilly, S., Brauer, M., Caravanos, J.,

Chiles, T., Cohen, A., Corra, L., Cropper, M., Ferraro, G., Hanna, J., Hanrahan, D., Hu, H., Hunter,

D., Janata, G., Kupka, R., Lanphear, B., … Yan, C. (2022). Pollution and health: a progress update.

The Lancet. Planetary Health, 6(6), e535–e547. https://doi.org/10.1016/S2542-5196(22)00090-0

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