It’s terrifying to think that the air quality we are currently experiencing in New South Wales could be the new normal.

We are now experiencing the consequences of the wilful disregard the government has given to warnings by scientists over the last 30 years. 

There is no doubt that the death rate in Sydney will spike during this time as people with chronic diseases have their life cut short by breathing in smoke every day.

So what can you do to help protect your family?

You need to do 2 things:

  • Reduce oxidative stress on the body – increase antioxidants in diet / supplements
  • Reduce inflammation in body – eat an anti-inflammatory diet and take anti-inflammatory supplements.

As always, my advice is to start with diet.

The Mediterranean diet is a good template to work with, as is a Paleo diet.

For healthy lungs, the dietary advice is simple:

  • Don’t eat too much food
  • Eat lots of fruit and vegetables for their antioxidants
  • Eat lots of fibre
  • Limit sugar and processed food
  • Eat lots of healthy fats – i.e natural, not man made fats.

Supplements to take

Given how bad the air quality is right now, there are some supplements that are worth investing in straight away,

Vitamin C

Take a big dose of vitamin C, which is a potent antioxidant.  If you take too much, the worst that will happen is that you will have loose stools.  For adults, aim for 1000-2000mg for day.  For children, give less, depending on their age and weight. 

Fish oil

For adults, about 2g of fish oil per day will help to reduce the heart and lung issues associated with smoke pollution. The easiest way to get a big dose of omega 3 is by taking a liquid, not capsules.  Buy the best fish oil you can afford, preferably a practitioner only brand, to ensure there is no contamination with heavy metals or micro-plastics.


This is a compound which occurs naturally in foods like broccoli sprouts, and is great for detoxification.  It also works to decrease the impact of particulate in the air on issues like asthma and allergic diseases.  You can commit to serving your family broccoli sprouts every day, or take as a supplement.

Natural Vitamin E

This will also be useful as it reduces nasal inflammation which can occur as a result of air pollution.  Choose a natural source of vitamin E if purchasing as a supplement. Alternatively just increase vitamin E containing foods in the diet, such as nuts, seeds and green leafy vegetables.  If taking a supplement, adults should aim for 400IU per day.

N-acetyl cysteine

This can just be called NAC for short.  It is used by the body to make glutathione, which is the body’s master antioxidant.

This works amazingly well for any sort of congestion in your lungs or sinuses.  It breaks down mucus, to stop any rattling in the chest, or stuffiness in your nose.  Because NAC makes glutathione, which is an antioxidant, it also helps protect the body against the long term damage from bush-fire smoke.

If your child is already suffering the consequences, or you want to safe guard again future issues, get in touch with me.  I can help with supplements and diet to reduce the damage to your child’s health