Even if you’ve had COVID-19 and been double vaccinated, it doesn’t make you bulletproof against the virus as these protections wane over time. Plus there’s always new variants emerging such as Delta and the latest, Omicron. So unless you want to live in a bubble, you need ways to support your body’s natural immunity and prevent infection (or re-infection). You know that managing stress, staying physically active and getting proper sleep are important,  but here are some other things you can do to help you keep infections at bay.

Vitamin C and D

Many of us are deficient in vitamin C and D and aren’t aware of it – a multi-vitamin isn’t sufficient to get our body to the optimal levels. Both vitamin C and D are crucial immune regulators so it’s important to have adequate amounts. You can check with your clinician to get your levels tested. These are an absolute ‘must’ for me especially during the colder months.

Here’s what I take: Liposomal Vitamin C:

Vitamin D (5000IU):

Nebulizer with hydrogen peroxide

Given its anti-infective and oxygenating properties, nebulized hydrogen peroxide has been shown as a good prophylactic therapy for lungs. I have a tabletop nebulizer and use this at home before and after gatherings/travel.

Here’s a recipe for mixing the solution to get to 0.1% concentration for the nebulizer: To ¼ tsp of 3% FOOD-GRADE hydrogen peroxide

Add 7 ¼ tsp of saline – you can buy these in packets and measure out what you need.

Mix right before you use the nebulizer, add no more than maximum fluid level on the nebulizer machine and breathe through the nose and mouth for 10-15 minutes. It’s a bit complicated to get it set up but once you get the hang of it, it will become routine.

Healthy lung foods

The following foods are a great source of anti-oxidants (carotenoids, polyphenols), minerals like magnesium and potassium, healthy fats and vitamins:

  • Avocados – good source of monosaturated fatty acids and potassium
  • Berries (blackberries, blueberries, cherries, strawberries) – polyphenols and vitamin C
  • Cruciferous vegetables and greens (broccoli, brussels sprouts, cabbage, cauliflower, Swiss chard, kale, collards) – antioxidants, carotenoids and vitamin A,C,E
  • Fatty fish (salmon, herring, anchovies) – Omega-3 fatty acids
  • Flaxseeds – Omega-3 fatty acids, fiber and protein
  • Garlic and onions – anti-inflammatory properties
  • Ginger – anti-inflammatory properties
  • Green tea – polyphenols and flavonoids
  • Nuts – healthy fats
  • Olive oil – monosaturated fats, polyphenols, vitamin E

Here are some simple recipes to get lung-friendly foods into your diet:

Stir-fried cabbage

Brown chopped garlic (2 cloves) and diced onion with 1 tsp of anchovy paste (or several anchovies in can) and 3 TBSPs of olive oil.  Toss in ½ sliced red cabbage, add salt and red pepper flakes to taste and cook until soft.

Stir-fried Swiss chard

Brown chopped garlic (2 cloves) in olive oil (3 TBSP) then add chopped ginger (1/2-1 tsp) and 1 bunch of Swiss chard. Add soy sauce and red pepper flakes to taste. Stir fry until Swiss chard is soft. Top with a handful of pine nuts.

Protein shake

To a scoop of multi-collagen (5 different types), add half an avocado, ½ cup frozen berries, 1 cup raw spinach and 1 TSBP flaxseed. Add water, ice and honey or stevia to taste.

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