We have had several questions lately asking for our best tips on how to recover from COVID or any other respiratory illness. So, we thought that we would put down a collection of what we have seen working with our patients and their loved ones.

Among those that I have surveyed who have had COVID, the most common symptom was the loss of taste and smell. Other manifestations discussed were fatigue, headaches, sore throat, and cough. Finally, a minority of the respondents mentioned congestion or shortness of breath. 

This falls in line with data presented by the CDC, which states, “Symptoms differ with severity of disease. For example, fever, cough, and shortness of breath are more commonly reported among people who are hospitalized with COVID-19 than among those with milder disease (non-hospitalized patients).” The vast majority of those that I have spoken with had symptoms for 5-10 days with some residual symptoms of fatigue or headache lasting longer. We all want to recover fast from any illness. Below you will find our tips for a fast and steady recovery.

COVID Recovery Tips

1. Sleep

The most common piece of advice for anyone recovering from illness is to sleep. I recommend staying away from caffeine and giving your body all the time it needs to rest and recover. Your body heals when you sleep, thus giving your immune system all of the energy needed to capture and kill any unwanted intruders while helping to repair damage that was done to your body’s defenses.

2. Zinc

Zinc has been shown to be very effective in the fight and the recovery from COVID. Zinc is used by the body to repair the important respiratory system’s cellular lining. This lining is like body armor used to repel viruses and bacteria. Not only has Zinc been shown to prevent COVID, it will also help to prevent any secondary infections caused by the damage from the COVID infection. Try taking 30mg/day during the winter months.

3. Saline Spray and NAC

Relieving the congestion that comes from the COVID infection is very important for returning to normal breathing and energy levels. The use of a saline spray to remove unwanted congestion can be very helpful. Likewise, the saline spray will keep your air passages moist, preventing the cracking and bleeding seen with the colder air of the winter months.  Similarly, NAC or N-acetyl cysteine can be used to reduce congestion and help repair the respiratory lining. NAC is a powerful antioxidant and detoxifier with many benefits to the immune system. NAC can be taken in a small dose of 1,200mg/day or in a larger dose of 2,400mg/day depending on symptoms.

4. Green tea

Warm green tea mixed with some local honey can be a powerful tool to relieve a sore throat caused by the COVID infection. Green tea and honey have been shown to be able to kill viruses and to increase healing of the throat. If you are not a fan of green tea, even a glass of hot water mixed with lemon juice and honey can be very helpful. Try sipping it all day long as it will help to keep your core temperature up, giving you more energy on those cold winter days.

5. Vitamin D3

Vitamin D3 deficiency has been shown to be related to COVID hospitalizations. Although a link in COVID severity has not been shown, there are ongoing studies to analyze why Vitamin D is so important in the fight against COVID. It is known that Vitamin D reduces inflammation in the lung tissues and that perhaps this is why those with more optimal levels are not entering the hospital with the worst symptoms associated with COVID. Currently, there is growing support for governments around the world to increase their recommendations on the optimal level of vitamin D in an effort to reduce respiratory illnesses. Currently, we have seen in our office that 5,000i.u./day to be a good recommendation for the winter months or those who are not getting enough vitamin D from sunlight.

6. Elderberry, L-glutamine, and Bone Broth

Elderberry syrup, L-glutamine, and bone broth can all be used to feed your immune system the nutrients that it needs to continue fighting COVID and to prevent a new infection. Each of them are useful for detoxification and can aid the immune system’s functions. I would suggest making each of these a regular part of your daily intake. If you are dealing with a high amount of stress, these three important sources of nutrients can be vital to staying healthy until your stress subsides.

We want each of you to stay safe during this unparalleled time in our lives. If you have any questions on what you can do to stay healthier than you have ever been, please feel free to email or call us. At [Core] we strive to be your source of grounded information on natural ways to become and remain healthy in this unhealthy world. We love helping you succeed and pray that we can all get back a COVID-free world soon.



Daryl C. Rich, D.C., C.S.C.S.