COVID-19 Prevention & Health Restoration

Here's a 10-step plan that may assist you in quitting smoking:

Step 1: Make a Commitment

Decide on a "quit date" and mark it on your calendar.

Tell your friends, family, and coworkers about your decision to garner support.

Step 2: Identify Triggers and Create Coping Strategies

List situations, emotions, or routines that prompt you to smoke.

Develop alternative strategies for each. For example, replace the smoking break with a short walk.

Step 3: Seek Professional Help

Visit your healthcare provider for advice tailored to your health profile.

Discuss options for medication like nicotine replacement therapies (patches, gum) or prescription medication to curb cravings.

Step 4: Exercise Regularly

Incorporate physical activity into your daily routine to reduce stress and manage weight, as weight gain is a common side effect of quitting.

Step 5: Build a Support Network

Seek support from friends, family, and online communities dedicated to helping people quit.

Consider joining a quit-smoking program for additional structure and support.

Step 6: Prepare Your Environment

Remove all smoking paraphernalia (lighters, ashtrays, cigarettes) from your home, car, and workplace.

Make your environment smoke-free by asking people not to smoke around you.

Step 7: Stay Busy

Keep yourself preoccupied with healthy activities to distract from cravings.

Make a list of things to do when cravings hit, such as drinking water, chewing gum, or calling a supportive friend.

Step 8: Monitor Your Progress

Keep track of the money saved, days smoke-free, and health improvements.

Celebrate small milestones to motivate yourself.

Step 9: Manage Setbacks

Identify the reason for any slip-ups and strategize on how to avoid them in the future.

Don't be too hard on yourself; many people face setbacks before quitting successfully.

Step 10: Stay Committed

Constantly remind yourself of the reasons you decided to quit.

Regularly review your progress and adjust your strategies as needed.

Here's a 10-step plan to help you leverage exercise for better respiratory health:

Step 1: Consult Your Healthcare Provider

Schedule an appointment with your healthcare provider to discuss your exercise plan and to rule out any potential health risks, particularly if you have existing conditions like asthma or chronic obstructive pulmonary disease (COPD).

Step 2: Set Realistic Goals

Define what you want to achieve with your exercise regimen, be it better lung function, increased stamina, or overall improved health.

Make sure your goals are SMART (Specific, Measurable, Achievable, Relevant, Time-bound).

Step 3: Choose Suitable Types of Exercise

Opt for aerobic exercises like walking, jogging, swimming, and cycling that focus on cardiovascular conditioning and can help improve lung capacity.

Step 4: Create an Exercise Schedule

Develop a routine that includes at least 150 minutes of moderate-intensity aerobic exercise per week, as generally recommended for adults.

Spread the sessions across the week to maintain consistency.

Step 5: Warm-Up and Cool Down

Always start with a 5-10 minute warm-up to prepare your body and lungs for the more intensive exercise.

Conclude with a cool-down period to gradually reduce your heart rate and relax your muscles.

Step 6: Monitor Your Breathing

Focus on diaphragmatic breathing during exercise to maximize lung function.

This means inhaling deeply through your nose, allowing your diaphragm to expand, and exhaling fully through your mouth.

Step 7: Progress Gradually

Increase the duration and intensity of your workouts progressively, allowing your lungs and body to adapt over time.

Step 8: Stay Hydrated

Proper hydration can thin the mucus in your lungs, making it easier to breathe.

Make sure you drink enough water before, during, and after exercise.

Step 9: Track Your Progress

Use a fitness tracker or journal to monitor changes in your stamina, lung function, and overall well-being.

Take note of how you feel during daily activities and any specific improvements in breathing.

Step 10: Adapt and Revise as Necessary

If you find that certain exercises are too strenuous or not effective, consult your healthcare provider and adjust your routine accordingly.

Adaptations may include changing the type of exercise or modifying your goals.

Remember, the benefits of exercise for respiratory health are generally cumulative and become more noticeable over time.

Consistency and commitment are key to improving your lung function and overall health.

Importance of Hydration for Respiratory Health

1. Mucus Production: Hydration is essential for the production of mucus in the respiratory system, which serves as a protective layer for the lungs. Adequate mucus helps trap foreign particles and pathogens, keeping your lungs cleaner and healthier.

2. Mucus Viscosity: Dehydration can make the mucus in your respiratory tract too thick, making it harder to move and clear away. Hydrated mucus is easier to expel, helping you clear your airways more effectively.

3. Improved Oxygen Transfer: Proper hydration aids in maintaining the blood volume needed to optimize the oxygen-carrying capacity of the blood. This means that your lungs can work more efficiently in oxygenating the blood.

4. Reducing Irritation: When you're dehydrated, your airways may become more sensitive and irritable. This can exacerbate conditions like asthma or chronic obstructive pulmonary disease (COPD).

5. Enhanced Physical Performance: Hydration is key to overall physical performance. Better physical condition often leads to increased lung capacity and efficiency, which is beneficial for respiratory health.

6. Lung Moisture: Adequate hydration helps maintain the moisture levels in the lungs, making it easier to breathe and facilitating gas exchange.

7. Reducing Histamine Production: Dehydration can trigger increased histamine production, which can exacerbate allergies and asthma symptoms.

8. Toxin Elimination: Hydration aids in the elimination of toxins through urine, helping reduce the load on your respiratory system, which might also engage in detoxification when other pathways are inefficient.

9. Optimal pH Levels: Proper hydration helps in maintaining optimal pH levels in the body, which is essential for various enzymatic and biochemical processes, including those in the respiratory system.

10. Reduced Cramping: Dehydration can lead to muscle cramps and fatigue, affecting your diaphragm and intercostal muscles, which are critical for the breathing process.

Examples of Proper Hydration

1. Drink Water Regularly: Aim for at least 8 cups of water a day, although individual needs may vary.

2. Consume Hydrating Foods: Include water-rich foods like watermelon, cucumbers, and oranges in your diet.

3. Avoid Caffeine and Alcohol: These beverages can dehydrate you, so limit their intake, especially in hot weather or during physical activity.

4. Coconut Water: It is a good hydrating alternative that also provides essential electrolytes.

5. Herbal Teas: Non-caffeinated herbal teas are a good way to stay hydrated and can also provide other health benefits.

6. Sports Drinks: For intense physical activity, sports drinks can help rehydrate you, but be cautious of added sugars and calories.

7. Water Intake Before Exercise: Consume water before starting your exercise routine to prepare your body for the increased demand.

8. Sipping During Exercise: Keep sipping water during physical activity to prevent dehydration.

9. Rehydration Post-Exercise: Make sure to rehydrate after exercise to replace the fluids lost through sweating.

10. Hydration Apps: Use apps or set reminders to keep track of your water intake, ensuring that you're consistently meeting your hydration needs.

By staying adequately hydrated, you can promote better respiratory health, making it easier to breathe and helping your lungs function more efficiently.

Importance of Avoiding Pollutants for Respiratory Health

1. Reduced Inflammation: Pollutants and irritants can cause inflammation in the airways, which can exacerbate conditions like asthma and COPD.

2. Lower Risk of Respiratory Infections: Pollutants can impair the immune system's ability to fight off infections, increasing the risk of respiratory illnesses.

3. Enhanced Lung Function: Long-term exposure to pollutants can permanently affect lung function and growth in children. Avoiding such exposure can help maintain optimal lung capacity.

4. Decreased Allergies and Asthma: Allergens in the air can trigger allergic reactions and asthma symptoms. Avoiding polluted areas can help manage and potentially reduce these issues.

5. Reduced Carcinogenic Risk: Some pollutants like tobacco smoke and certain industrial emissions contain carcinogens that can increase the risk of lung cancer.

6. Better Indoor Air Quality: Indoor air can be up to five times more polluted than outdoor air due to substances like mold, pet dander, and household cleaners.

7. Reduced Oxidative Stress: Pollutants can induce oxidative stress, damaging cells in the respiratory system and impairing lung function.

8. Lowered Risk of Chronic Disease: Ongoing exposure to pollutants has been linked to the development of chronic diseases including heart disease, which can further compromise respiratory health.

9. Protection of Vulnerable Populations: Infants, children, and the elderly are especially susceptible to the harmful effects of air pollution.

10. Improved Quality of Life: Reduced exposure to irritants can significantly improve day-to-day breathing comfort and overall well-being.

How to Avoid Pollutants and Irritants

1. Stay Indoors During High Pollution Days: Check air quality forecasts and limit outdoor activities when pollutant levels are high.

2. Use Air Purifiers: Invest in a good air purifier to improve indoor air quality, especially in bedrooms and living areas.

3. Avoid Smoking Areas: Steer clear of areas where people are smoking, and if you smoke, try to quit.

4. Ventilate Your Home: Open windows when possible to allow for the exchange of indoor and outdoor air, but be cautious if outdoor air quality is poor.

5. Use Masks: Wear a mask when exposed to high levels of dust, smoke, or other pollutants.

6. Avoid High Traffic Areas: Automobile exhaust is a major pollutant. Try to avoid walking or exercising near high-traffic roads.

7. Safe Cleaning Products: Opt for natural or "green" cleaning products that don't emit harmful fumes.

8. Minimize Use of Aerosol Sprays: Products like hair sprays and air fresheners can irritate the respiratory system.

9. House Plants: Some indoor plants can help purify the air, though be cautious if you have pollen or mold allergies.

10. Regular Maintenance: Keep your home clean and well-maintained to minimize pollutants like mold, dust, and pet dander.

Taking steps to reduce your exposure to environmental pollutants and irritants can have both immediate and long-term benefits for your respiratory health.

Importance of Good Respiratory Hygiene for Respiratory Health

1. Infection Prevention: Good respiratory hygiene can significantly reduce the risk of infections such as the common cold, flu, and more severe respiratory illnesses like pneumonia or bronchitis.

2. Community Health: Practicing good hygiene not only protects you but also benefits the community by reducing the spread of airborne diseases.

3. Lower Antibiotic Use: Effective respiratory hygiene can reduce the incidence of respiratory infections, thus decreasing the need for antibiotic treatments, which can contribute to antibiotic resistance.

4. Reduction in Health Costs: Fewer infections mean fewer doctor visits, medication, and missed days from work or school, reducing healthcare costs.

5. Supports Immune System: A lower rate of infections means less stress on your immune system, giving it a better chance to defend against more serious illnesses.

6. Lessens Severity of Illness: If you do get sick, good respiratory hygiene can often reduce the severity and duration of the illness.

7. Protects Vulnerable Populations: Infants, elderly individuals, and those with compromised immune systems or chronic illnesses are particularly vulnerable to respiratory diseases.

8. Promotes Healthy Habits: Good respiratory hygiene is often part of a broader health-awareness strategy, encouraging overall wellness.

9. Educational Benefits: Teaching children about good respiratory hygiene can establish lifelong habits that promote health.

10. Psychological Benefits: Knowing you are taking steps to protect your health can also provide psychological benefits like reduced anxiety during flu seasons or outbreaks of respiratory illnesses.

Good Respiratory Hygiene

1. Handwashing: Regularly wash your hands with soap and water for at least 20 seconds, especially after coughing or sneezing.

2. Use Tissues: Always use a tissue to cover your mouth and nose when coughing or sneezing, and dispose of it immediately.

3. Elbow Cough/Sneeze: If a tissue is not available, cough or sneeze into your elbow rather than your hands.

4. Avoid Touching Face: Try to avoid touching your face, particularly the eyes, nose, and mouth, to prevent the spread of germs.

5. Use Sanitizer: Use hand sanitizer when soap and water are not available. Make sure it contains at least 60% alcohol.

6. Disinfect Surfaces: Regularly disinfect frequently-touched surfaces like door handles, light switches, and electronic devices.

7. Ventilation: Ensure rooms are well-ventilated to prevent the buildup of germs.

8. Educate and Remind: Educate family members, especially children, on the importance of respiratory hygiene and set reminders to practice these habits.

Mask wearing became part of the compulsory requirements during the pandemic.

However, many research publications for health care workers in hospitals had found it was better not to wear masks as they concentrate germs and create illness for the wearer and potentially those in close contact.  

The serious harms caused by mask wearing are highlighted in the following article written by Dr. William Makis.

On March 3, 2023, a German team published an extensive review of MASKING during the COVID-19 pandemic that should put the final nail in the coffin of masking & mask mandates.

The Kisielinski Study

A German team, led by an Independent Surgeon in private practice, published a large review of MASK use during COVID-19 pandemic.

It has 172 references.

I will summarize key findings:

4.5 billion people (58%) were confronted with a “mask obligation”

Fresh air has 0.04% CO2

Wearing masks more than 5 minutes creates a level of 1.4 to 3.2% CO2

Carbon Dioxide Re-breathing

Surgical mask wearing after 30 minutes causes a level of 2.8 to 3.2% CO2 (U.Butz, 2005)

Wearing a N95 mask after 1 minute causes a level of 0.9% CO2 (T.Blad, 2020)

Wearing a N95 mask after 5 minutes causes a level of 1.28% to 3.52% (Sinkule, 2013)

Wearing a N95 mask after 60 minutes causes a level of 2.8 to 3.2% (Roberge, 2010)

Acute CO2 Toxicity occurs after 10 minutes of 2.5 to 3.5%

CO2 increases cerebral blood flow by 100% resulting in headaches hyperventilation, and metabolic changes (acidosis)

Chronic CO2 Toxicity in animal studies reveals that:

0.3% CO2 causes irreversible neuron damage, neuron destruction, increased anxiety, impaired learning and memory (rat studies)

0.5% CO2 causes testicular toxicity in adolescents (rat studies show diminished fertility in rat testes after one 4hr exposure at 2.5% CO2)

0.8% CO2 causes stillbirths (safety level set by US Navy for female submarine crew, due to rat studies showing fetal malformations, post implantation loss, lower probability of viable fetuses)

Other Findings:

N95 masks and surgical masks performed at their worst with coronavirus & influenza virus particles (However, they did okay with bigger bacterial sized particles) (source)

Data on a total of 25 930 children wearing face masks for 270 minutes per day showed that 68% complained about discomfort.

Side effects included irritability 60%, headache 53%, difficulty concentrating 50%, less happiness 49%, reluctance to go to school or kindergarten 44%, malaise 42%, impaired learning 38% and drowsiness/fatigue 37%) (source)

Any mandatory masking of pregnant women in the real world exceeds the CO2 toxicity limit set by US Navy for female submarine crew

Stillbirths:

Are mask mandates responsible for 28% rise in stillbirths worldwide?

Italy: 3-fold increase in stillbirths during lockdown period Mar-May 2020 which included mask mandates

42% of US female surgeons lost a pregnancy Nov.2020-Feb.2021

Sweden: no mask mandates, no increase in stillbirths

Mechanism: increased CO2 and acidity in blood trigger compensatory mechanisms that lead to calcifications in placenta

CO2 plays a role in oxidative stress which would impede fetal body development, lead to DNA mutations

CO2 can increase inflammation leading to an imbalanced immune response, procoagulant state and early pregnancy loss.

Some evidence that N95 mask use by pregnant women could result in their children having significantly reduced verbal, motor and overall cognitive performance (child neurodevelopment study in Rhode Island that had mask mandates). (source)

Children and Adolescents

children are not small adults

0.3% CO2 exposure to adolescent brain neurons can cause neuronal destruction, anxiety and impaired learning and memory (Uysal, 2014)

0.3% CO2 - neurons die off (apoptosis), especially under exercise or stress.

CO2 can destroy spermatid and Sertoli cells in testes

Damaging mechanism of CO2 in testes is oxidative stress, acidosis, increased inflammation and apoptosis.

CO2 toxicity to testes has been known for 60 years.

This study ONLY looks at CO2 re-breathing toxicity.

As the authors write:

“other noxious agents in the masks contribute to toxicological long-term effects like the inhalation of synthetic microfibers, carcinogenic compounds and volatile organic compounds could also play a role regarding our research question”

The animal studies are clear and this review summarizes them thoroughly.

Not only does masking not work on coronaviruses or influenza viruses, but masking causes real harm to vulnerable populations such as pregnant women, children and adolescents.

The harm being caused by masking is very serious. Even a few minutes of wearing a surgical, cloth or N95 mask and you initiate the following long term damages:

children suffered from irreversible neuron damage, neuron destruction, increased anxiety, impaired learning and memory

adolescents experienced testicular toxicity

pregnant women suffered from stillbirths, fetal malformations, post implantation loss, lower probability of viable fetuses

When you know the physical and mental harms that masks can cause, the intent of those who are pushing mask mandates again, suddenly becomes very clear. - Dr. William Makis.

Please review this lesson whenever you have any questions about improving your respiratory health.

We hope the knowledge you have gained will contribute to your recovery and overall well-being.

A more detailed version of this lesson with additional recommendations is available in our Deep Dive course if you are interested to know more. 

Please update your Personal Progress Profile, PPP, and note any changes to the symptoms you are experiencing and rate their severity from 1 to 10. 

Remind yourself of your goals... say them out loud... 

I'm going to regain my health!  I'm going to be okay!   

Now smile and hold the positive image in your mind. 

When you achieve your mission accomplished goals we are going to celebrate!