fire in winter
winter 2025, vol. 1
Dearest ones,
Welcome to the first winter season instalment of Venus and the Pearl.
I am with you in feeling heartbroken for the people, pets, wildlife, ecosystems, and historical infrastructure being devastated by the wildfires in Los Angeles. If you live in LA, or were born and raised there like me, surely you know at least one person who has been deeply affected by the ongoing fires. Even if you yourself have not experienced a tragic loss, your respiratory and nervous systems have certainly felt the impacts of the smoke, stress, and shock.
In this newsletter, I’ve compiled a series of wellness and herbal resources that you may find useful today or in the future if you live in a fire-prone area. The reality is that any of us living on the West Coast could be affected by wildfires as temperatures continue to rise, so building a kit and staying prepared is always a good idea.
There are many GoFundMe campaigns to donate to, and the ones I want to amplify here benefit folks in the shadows who have been directly or indirectly affected by the wildfires - domestic workers, house keepers, day labourers, gardeners, cooks, street vendors, and essential workers. Neighbourhoods affected by the fires like Pacific Palisades and Malibu are workplaces for immigrants and people of colour who depend on their income to survive and many have been left without a job.
If you’re in a position to donate, here are a few fundraisers benefiting grassroots organizations that support domestic workers and day labourers in LA:
Support Essential Workers Impacted by Los Angeles Fires
Support Immigrant Workers Impacted by the Los Angeles Fires
Open Air Worker Emergency Fund
For those in need of immediate aid, this is a useful spreadsheet compiled by the Mutual Aid LA Network (MALAN): Fire & Wind Storm Mutual Aid Resources. If you are a first responder or directly affected by the fires, here is one resource where you can recieve pro bono therapy sessions.
If there’s something I know Los Angeles to be, it’s resilient and united in the face of crisis. As a proud Angeleno living in Victoria, my heart is with you in prayer and solidarity.
For folks in Victoria, you can find me Mon+Tues at Opal Wellness in Esquimalt and Wed+Sat at Nurture and Flo in Cook Street Village <3
With love and care,
Andrea Penagos, L.Ac., R.TCM.P.
Licensed Acupuncturist (California)
Registered TCM Practitioner (British Columbia)
building your wildfire emergency kit
I’m a big proponent of using what you have in a crisis. You’d be surprised to know how many useful medicinal herbs and supplements are at arms reach in your kitchen cupboard, garden, and/or neighbourhood. This list is not meant to be exhaustive (and by no means do you have to integrate every single thing), but it does highlight the foods, herbs, and supplements that I find useful when exposed to wildfire smoke and stress. Even if you are not directly affected by the LA wildfires, I hope this list provides a blueprint to help you build your own emergency kit to have tucked away (and hopefully never have to use).
Wildfire smoke is not just ash, it’s a collection of fumes and chemicals that can have long-lasting effects on your health when inhaled. If air quality is poor, your best defense is staying indoors and running a HEPA air filter if you have one. Wear a KN95 or N95 mask (or a painter’s respirator mask) when you leave the house. If you have fur babies, check out this company that makes air filter masks for dogs (currently sold out, unfortunately).
detoxifying, hydrating foods
Prioritize liver detoxifying foods: Sulfur-rich foods increase the production of glutathione, the body’s master antioxidant that helps detoxify the liver and combat oxidative stress. These foods include cruciferous vegetables like broccoli sprouts, broccoli, cauliflower, Brussels sprouts and kale. Other foods that support glutathione production are green foods like asparagus, avocado, cucumber, green beans, and spinach. Pro Tip: Add powdered mustard seeds during the cooking process to increase sulforaphane content. Green tea (2-4 cups/day, avoid in pregnancy) and green juices are appropriate. Other liver-cleansing food-based herbs include burdock root and dandelion root. For more information, check out this Review of Dietary (Phyto)Nutrients for Glutathione Support.
Eat moistening foods: In TCM, stewed pears are especially beloved for moistening the lungs and treating a dry cough. Other hydrating, nourishing foods include bone broth, mushroom broth, warm stews, and aloe vera juice and gel.
Add in healthy fats and oils: Olive oil, coconut oil, ghee, avocado, nuts, and seeds moisten us from the inside out and help build fluids in the body.
Diversify your meals with pungent foods: Foods like radishes, turnips, fennel, onions, leeks, mustard greens, and ginger can stimulate lung function.
Avoid excess dampness: If possible, reduce your consumption of refined flours, sugar, dairy, cold meals, and iced drinks to minimize phlegm production.
supplements for lung support and liver detox
Use the supplements you have at home (you’ll likely have two or three of these in the cupboard), and when in doubt, stick to the on-label dosage. In pregnancy and lactation, focus on food-based interventions or use the on-label dosages for pregnancy-safe supplements. If you are on medication, please check with your provider before integrating any new supplements or herbal medicine.
*NSIP+L = not safe in pregnancy and lactation
N-Acetyl Cysteine (NAC): 500-600mg/day (NSIP+L)
Vitamin C: 1000-2000mg 2x/day
Quercetin: 250mg-500mg 2x/day
Vitamin D: 3000IU/day
Magnesium: 250mg 2x/day
B-Complex: on-label dose
Omega-3 Fatty Acids: 2000-4000mg/day
Sulforaphane: 30-50mg/day (NSIP+L)
Glutathione or Liposomal Gluthione: on-label dose (NSIP+L)
Cellcore BioToxin Binder: 2 capsules 2x/day (NSIP+L)
respiratory herbs for lung resilience
I’ve chosen to share anti-inflammatory, moistening, cooling or neutral herbs that soothe the lungs and might be easily found in your cupboard, garden, neighbourhood, or health food store. Olivia Chumacero, a Raramuri herbalist and artist who has taught me so much about California native plants, always says that when you cultivate a relationship with one plant, it can have far-ranging healing actions in your body. If all you have is one of these herbs, spend time with it, ask it to help you, and trust the wisdom of the plants to help you in the ways that you need.
*NSIP+L = not safe in pregnancy and lactation
Mullein Leaf (Spanish: Gordolobo), Verbascum thapsus: broad-spectrum lung healing actions, expectorant, anti-inflammatory, demulcent (moistening); useful for lung irritation, inflammation, and cough
Loquat Leaf (Spanish: Hoja de Nispero), Eriobotrya japonica: found all over Los Angeles, anti-tussive (stops cough), mucolytic (reduces phlegm), clears heat from the lungs (NSIP+L); wash the leaves thoroughly if harvesting from your neighbourhood, as wildfire smoke will have settled on them
Marshmallow Leaf and Root (Spanish: Malavisco/Malva), Althaea officinalis: demulcent (moistening), expectorant; soothes sore throats and irritating, dry coughs; best infused in cold water overnight to extract mucilage
Nettle Leaf (Spanish: Hoja de Ortiga): anti-allergic, reduces histamine response, rich source of iron, vitamins and minerals; best steeped overnight to extract minerals
Plantain Leaf (Spanish: Hierba de Plátano), Plantago majoris/lanceolata: demulcent (moistening), expectorant; soothing for dry coughs, and inflamed or congested respiratory conditions
Aloe vera gel, (Spanish: Aloe vera) Aloe barbadensis: demulcent, expectorant, anti-oxidant, heals and coats mucous membranes, rebuilds lung tissue after cigarette smoke exposure; eat a 1-inch segment of gel 1-2x/day, remove outer covering and avoid the yellow sap around the gel which is toxic and laxative (NSL+P)
Instructions: Choose 1 herb or mix 2-3 herbs, and use 1 teaspoons of total plant material per cup of water. Steep in hot water for 10-15 minutes, and sip throughout the day. Add honey for extra throat soothing properties.
Example of a Respiratory Tea Blend:
1 teaspoon Mullein leaf
1 teaspoon Loquat leaf
Instructions: Steep in 2 cups of hot water for 10-15 minutes, strain, and sip throughout the day. Sweeten with honey to taste.
Recipe for an Overnight Infusion:
1 tablespoon Stinging Nettle leaf
1 tablespoon Marshmallow leaf
1 tablespoon Marshmallow root
Instructions: Pour 3 cups of cold water over herbs, and steep covered overnight for maximum extraction of minerals and mucilage. Strain and drink throughout the day.
nervine herbs for stress and shock
In a wildfire emergency, our nervous systems are deeply impacted alongside our respiratory systems. It is natural to be in a state of high alert and anxiety when faced with a crisis, so leaning on medicinal plants can offer comfort and help us get back in touch with an embodied sense of calm. Again, I chose herbs that might already be in your medicine cabinet, garden, or neighborhood, or can be readily accessible in tea bag form at the grocery store.
*NSIP+L = not safe in pregnancy and lactation
Chamomile flower (Spanish: Manzanilla), Matricaria recutita: calming nervine, slightly sedative, comforting, anti-allergic, digestive
Milky Oat Seed, Oat Straw (Spanish: Avena), Avena sativa: nervine tonic, nourishing, nutritive, used for nervous exhaustion from anxiety
Holy Basil/Tulsi leaf, Ocimum sanctum: adaptogen, nervine tonic, expectorant; helps manage stress, increases mental clarity (NSL+P)
Lemon Balm (Spanish: Melissa o Toronjil), Melissa officinalis: relaxing nervine, nervine tonic, anti-depressant; helpful for anxiety, mild depression, restlessness, and nervousness, caution in hypothyroidism (NSL+P)
Rose petals (Spanish: Rosa) Rosa canina: relaxing nervine, sedative, mild anti-depressant, soothes the heart, comforts grief
Passionflower leaf and flower (Spanish: Passiflora), Passiflora incarnata: hypnotic, sedative, anti-spasmodic, anxiolytic; helps with anxiety, insomnia, circular thinking, rumination, muscle tension - best used at night, avoid when driving or operating heavy machinery (NSL+P - debated)
Skullcap (Spanish: Casquete), Scutellaria lateriflora: sedative, nervine tonic, anti-spasmodic; aids with nervous tension, insomnia, anxiety, and nervous exhaustion - best used at night, avoid when driving or operating heavy machinery
California Poppy leaf and flower, Eschscholzia californica: nervine, anti-spasmodic, sedative, hypnotic, nerve relaxant; helps with anxiety, insomnia, irritability, overexcitement due to adrenaline - best used at night, avoid when driving or operating heavy machinery (NSL+P)
Instructions: Choose 1 herb or mix 2-3 herbs - you can even choose 1 lung herb, and 2 nervine herbs to make your own custom blend (get creative!). Use 1 teaspoon of total plant material per cup of water. Steep in hot water for 10-15 minutes, strain, and sip throughout the day. Add milk or sweeten with honey to taste.
Example of a Nervous System Tea Blend:
1 teaspoon Tulsi leaf
1 teaspoon Chamomile flower
1 teaspoon Rose Petals
Instructions: Steep in 3 cups of hot water for 10-15 minutes, strain, and sip throughout the day. Add milk and honey to taste.
other helpful medicinals and strategies
Steam Inhalations: Gather a handful of fresh or dry herbs rich in volatile oils like thyme, oregano, rosemary, eucalyptus, sage, or black sage. Fill a large pot half-way with water, add herbs, cover, bring to a boil, and turn off the fire. Carefully place a towel over your head, uncover the pot, and breathe in the herbal steam. Make sure you turn off the fire, and be extremely careful as the steam could burn your face and pots can easily tip over. This should help loosen mucus and moisten your airways, delivering medicinal volatile oils into your entire respiratory system. Once you’re done, open the pot and allow the steam to humidify the air and scent your environment. Pregnant folks should avoid steam inhalations as volatile oils can stimulate the uterus. (NSIP+L)
CBD Gummies: I personal love Wildflower Daily Bliss Grilled Pineapple CBD Gummies (30mg) and take one gummy on an as needed basis when I need extra support regulating my nervous system, reducing anxiety, or getting deep sleep; avoid when driving or operating heavy machinery (NSL+P)
Bach Rescue Remedy: A classic flower essence blend, I recommend Dr. Bach’s Rescue Remedy for acute stress and trauma. This formula contains five individual flower essences of Rock Rose, Impatiens, Clematis, Star of Bethlehem, and Cherry Plum. A flower essence is an energetic imprint of a flower in water, and essences can also be made from plants, trees, or physical locations. As such, an essence contains no chemical constituents, delivering subtle medicine to our emotional body. Rescue Remedy comes in many forms (drops, spray, pastilles, and cream) to support emotional balance in adults, kids, and pets, and is widely available at health food stores.
Box Breathing: Box breathing is a quick, effective way to calm the nervous system and manage anxiety especially in times of crisis. It’s simple: breathe in for 4 counts, hold the breath in for 4 counts, exhale for 4 counts, and hold the breath out for 4 counts. Continue for 3-5 minutes. Check out the graphic below for a visual, and click here to visit the source article from Calmerry.
Meditations from To Be Magnetic: To Be Magnetic has released three free meditations to support your nervous system through the wildfire emergency - Clear Your Aura, Safe, and Validate. I use these meditations on a regular basis and they have proven helpful to ground and recenter in any challenging scenario.
Thank you for your readership, and stay tuned for the next winter instalment of Venus and the Pearl.
The information provided in this newsletter is for general informational purposes only and not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new diet, exercise program, or supplement/herbal regimen, and reach out to your doctor about any questions you may have regarding medical conditions or herb-drug interactions.