February 2025
Given that we are dealing with the aftermath of the January fires, we asked wellness expert Czar Russell for some practical, accessible self-care guidance for Co-op Owners in managing our health following a catastrophic environmental event.
A certified wellness coach, nutrition specialist and clinical metabolomics practitioner, Czar Russell has been a Co-Opportunity Market Owner for just shy of 20 years. She served as an Advisor to the Board in 2024.
While her experience spans the United States, Asia and Europe, Czar has a practice in Culver City where she helps her clients optimize their cellular health, gut function and lifestyle, helping them live high quality lives with optimally functioning bodies. As she puts it, “I am here to support your healthy cells and help you keep them healthy”.
Czar tells us, “My heart goes out this time to everyone affected by the wildfires that have been rampant across the city. I am doing my best to support friends, family and community. We’re all breathing this compromised air, and our bodies need a little bit extra to stay on top of pushing toxins out. In the light of this, I wanted to offer the Co-opportunity community some protocol to support detoxification from the unavoidable polluted air.”
Here are the recommendations Czar shared with us:
- First line of defense is to limit your exposure—if you have HVAC filters at home, make sure to change the filters frequently and run an air purifier in your bedroom at night. Given current dry conditions, a humidifier helps keep airways moist and are better able to trap any incoming particles. It may be a good idea to consider wearing an N95 respirator when outside, especially if you are returning to a damaged home.
- Drink LOTS of water to remove toxins. I recommend aiming for 3 liters of the purest you can get—I love Mountain Valley in the green glass bottles. If you have a neti pot or sinus rinse, this is the ideal time to use it (a couple of times a day, if possible).
- Studies have found that dietary flavonoids can help with toxic respiratory elimination. You find them in bitter citrus such as grapefruits, pomelos and lemon zest, which you can grate on your veggies or into water or teas. Berries, as ever, come in as winners here, and if you are a tea lover, black and oolong are your friends!
- Supplementing with N-Acetylcysteine (NAC) can help. This is essential for glutathione production critical for detox pathways and will help mobilize any icky mucus too.
- Talking of movement, we need to remember that elimination is key—so don’t forget about poo! You can choose from oat bran, psyllium husk or flaxseeds and make sure to get a good 10-20g of fiber per day.
- I’m sure you’ve heard of those free radicals—sounds like Co-op customers from back in the 70s! Well, pollution and smoke produce them and a great way to eliminate them is via trusty old Vitamin C. If you already use a supplement, now is a good time to crank it up and take two doses at different times of day. Otherwise, you can also just enjoy more of your favorite organic fruits that are high in Vitamin C.
- Omega 3s and turmeric (with black pepper) are great for helping to bring down inflammation in those airways and beyond. If you’re a tinned fish person, then crack open that tin of sardines; if not, go for some chia seeds or walnuts. You can take a supplement for turmeric or search for recipes online if you prefer to get it in with your food. Just don’t wear white when you cook with it!
- For an extra push in the detoxification department, we can’t forget the magic of magnesium glycinate. Avocados, almonds, beans and tofu are all great sources. Taking a supplement at night can also really help sleep during this stressful time.
- I’d also suggest B-vitamins, especially B6 (pyridoxine), B9 (folate) and B12 (methylcobalamin). Personally, I love a good combo supplement to save time and trouble with lots of bottles. They will support liver detoxification and are crucial for enzymatic activity and energy production, so you have enough pep in your step for the days ahead.
The boundless volunteering and support within the community has been so wonderful to behold, but it is important to remember that taking care of ourselves is the first step to being able to take care of each other. I love that most of the items I mentioned are available at our wonderful Co-Op. Pop on in and get all the goodies your body needs to beat the baddies! If you have any questions—you can visit me at CLRYou.com.
Last but not the least, it is important to note here that this protocol is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any new detoxification program, supplement regimen, or therapy. Individual needs and health conditions vary, and only your healthcare provider can offer personalized guidance to ensure safety and efficacy. Use of this protocol is at your own discretion and risk.