by Dr. Josh Axe
Consume raw honey and bee pollen. Seasonal allergies are on the rise—and one way to combat them is with these two natural beauties. A study on rodents published in Pharmaceutical Biology found that a mixture of raw honey and bee pollen offered a significant reduction in inflammation and strengthened immune function.14 And case studies have shown that an oral regimen of bee pollen can significantly reduce seasonal allergies. When consumed, the microbes in local honey and pollen take up residence in your gut, where they help your immune system adjust to seasonal allergens. Manuka honey, produced in New Zealand by bees that pollinate manuka trees, is one of the most beneficial types of honey—for reasons unrelated to allergies. It has antibacterial properties and has been shown to combat Clostridium difficile,15 a bacterium that causes dangerous gastrointestinal infections; it also inhibits cell division in antibiotic-resistant Staphylococcus aureus.16
Adopt a dog. In addition to playing fetch, guess what dogs like to do? Romp around in the dirt. And they bring those diverse, dirt-based microbes into your home, so you get them on your hands—which often go into your mouth. And that’s a good thing, because it exposes you to those protective SBOs. Another pet benefit: Exposing infants to dogs or cats in their first year protects them from developing allergies to animals, according to a study in Clinical and Experimental Allergy.17
Take an SBO probiotic supplement. Soil-based organisms are missing from our overly clean diets—but we need them. A supplement is an easy way to ensure you get enough. Look for ones that contain Lactobacillus plantarum, Bacillus clausii, Bacillus subtilis, Bacillus coagulans, and Saccharomyces boulardii. These spore-forming bacteria are able to seed your gut with beneficial microbes, so the protective bacteria will thrive, support healthy digestion and bowel function, and strengthen immunity.
By adopting these ancient lifestyle and dietary strategies, you will make smarter food choices and get the most out of every meal—more nutrition, more satisfaction, more joy. In other words, you’ll transform food into what it is meant to be: a source of true sustenance for the body, mind, and soul.
CHAPTER 5
Meals Are Medicine
The Ancestral Foods You Need to Add to Your Diet Right Now
Before the era of pharmaceuticals, food and herbs were the backbone of medicine. Maimonides, the twelfth-century Jewish physician whose wisdom I shared in chapter 4, said, “No disease that can be treated by diet should be treated with any other means.” I believe he’s right. We should look to our food not only to bring pleasure and to meet our basic nutritional needs, but also to protect our health and help us recover from illness.
Unfortunately, in the United States today, food is the furthest thing from medicinal. In fact, poor diet is a leading cause of many of the country’s biggest killers, including heart disease, cancer, stroke, and diabetes. A 2019 study in The Lancet analyzed the diets of people in 195 countries and found that about 11 million deaths a year are linked to poor diet—more than are caused by smoking or roadway accidents.1 Countries where people eat lots of vegetables, fruits, nuts, and healthy oils had the lowest rates of diet-related death and disease. Those with the highest rates were eating way too much sugar, processed meats, sodium (which is high in processed foods), and trans fats. Of the 195 countries included in the report, the United States ranked forty-third, well below Japan, Israel, France, Spain, and other countries.
Today, roughly 77 percent of the American diet consists of processed foods.2 These packaged products typically have been dried, milled, canned, mixed, or frozen—and they’re usually supplemented with dangerous amounts of sugar, sodium, and unpronounceable additives to boot. Not surprisingly, research has found that the more processed foods people consume, the lower their intake of wholesome, nutritious ingredients, like protein, fiber, vitamins A, C, D, and E, zinc, potassium, phosphorus, magnesium, and calcium.3 In my mind, processed foods are the nutritional equivalent of dangerous pharmaceuticals—products that are marketed as safe and beneficial but actually undermine, and sometimes destroy, your health.
Ancient cultures had no processed foods, so they were more intimately familiar with the effects of real food on the human body—and they recognized, and revered, its healing potential. They intentionally crafted medicine from vegetables, broths, and berries—elderberry syrup was a favorite immune booster and virus fighter—and consumed a slew of healthy straight-from-nature edibles that we’ve largely forgotten about today. They even recognized that certain foods, thanks to their shape and color, hold obvious clues about the specific ways they can enhance your health. Fortunately, this wisdom hasn’t been totally lost. I’ve gathered what I think is the best of it here. Embracing these ancient remedies and overlooked foods and philosophies will give you a unique opportunity to protect your health—and, if you get sick, to restore it.
The ancient superfoods that need to be in your pantry—and on your plate
In 1902, Thomas Edison predicted a return to the food-is-medicine mindset—a return we’re finally starting to see today—when he said, “The doctor of the future will give no medication, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” In the years since Edison uttered those words, our diets have undergone a transformation he couldn’t have predicted: Packaged and processed foods have taken over our lives. Many foods that were common in ancient diets around the world gradually disappeared, or were simply ignored, as these convenient, nonperishable items began to dominate our diets.
Now that we understand the dangers of packaged products, it’s time to return to those long-lost ancient foods. Some are so essential for your overall health that I tell everyone to add them to their diets ASAP. Here are the top eight foods on my start-eating-these-now (or eat more of them) list:
Bone broth. Made by simmering the bones and ligaments of beef, chicken, fish, and lamb, this nourishing food was a staple for our ancestors, who used every part of an animal as sustenance. But until recently it was almost completely absent from our modern diet. The cooking process triggers the release of healing compounds found within the animal tissue, like collagen, and its amino acids, proline, hydroxyproline, glycine, and glutamine, which help preserve youthful skin and joints. (An added bonus for joints: Bone broth contains chondroitin, glucosamine, and hyaluronic acid, compounds that reduce inflammation and ease arthritis pain.) Getting collagen in your diet is critical, since your skin, hair, nails, bones, discs, ligaments, tendons, connective tissue, gut lining, and blood vessels are all made up largely of collagen. In fact, there is more collagen in your bones than calcium and all other minerals combined! Just as you need to eat muscle-building protein to gain lean muscle, you need to consume collagen to protect these vital tissues. A twenty-four-week study found that athletes who took collagen daily experienced a significant reduction in joint pain.4 And in a recent randomized, placebo-controlled trial, German researchers found that taking collagen daily improved skin hydration, elasticity, texture, and density.5 What’s more, researchers from University of Nebraska Medical Center found that the amino acids in chicken broth significantly reduced inflammation—one reason it’s beneficial for upper respiratory tract infections.6 Bone broth also contains vital minerals—like calcium, magnesium, phosphorus, and sulfur—all in a form your body can easily absorb. It’s healthy for the gut, too, because it promotes the growth of good bacteria, fights sensitivities to wheat and dairy, and reduces inflammation in the digestive tract. And because bone broth contains glutathione, a potent antioxidant, it helps control the healthy regulation of cell proliferation and death. If you don’t want to make bone broth on your own, you can buy ready-made versions at the store or make it from a bone broth protein powder. I put one scoop of bone broth protein powder in my ancient superfoods smoothie every morning, and I also take a multi-collagen protein supplement daily. As a result, I get 30 to 40 milligrams of collagen each day, amounting to 20 to 30 percent of my daily dietary protein intake. That’s a healthy goal for everyone.
Organ meats. A basic tenet of TCM is that organ meats from animals support the same organs in your body. And we now know that’s true: Organ meats optimize the function of your organs and promote their repair. Ancient cultures intuitively knew that organ meats were some of the most nutrient-rich foods on the planet—far higher in nutrients than the muscle meats we’re used to eating. For instance, beef liver contains fifty times as much vitamin B12 as steak. We’ve gotten away from eating organ meats, often called glandulars, but there are dozens of reasons to add them to your diet. Liver, for instance, is enormously healthy and full of an array of B vitamins, vitamin A, selenium, and folate. Venison, beef, and chicken liver are more nutrient-dense than spinach or kale—and they give your body key nutrients to support the detoxification of your own liver. Other organ meats from cow, lamb, goat, deer, bison, chicken, and duck are nutritious, too. Heart meat has copious amounts of CoQ10, an antioxidant that is useful for preventing and treating high blood pressure and heart disease. Kidney is loaded with selenium and other key nutrients that support adrenal and thyroid health. Spleen, pancreas, thyroid, thymus, and brain are all excellent options as well. The good news: If you have trouble eating organ meats, you can now get the profound benefits of their nutrients in supplement form. I take three grams of a liver capsule supplement that comes from buffalo or venison every day.
Healthy fats. For years, Western medicine demonized fat as enemy number one for cardiovascular health. But some of the healthiest cultures around the world have eaten high-fat diets for millennia, and their hearts, arteries, brains, and bodies have remained robust. In the Mediterranean and Middle East, for instance, olives and olive oil have long been dietary staples. In South America, avocados have always played a role in daily diets. Coconut is a mainstay in tropical climates, like the Caribbean, and India has been using ghee, or clarified butter, for centuries. Finally, in the past ten years, mainstream American culture has begun to recognize the health value of these high-fat foods. One study published in the New England Journal of Medicine compared subjects eating a Mediterranean diet (high in healthy fats) with others eating a low-fat or low-carb diet. The result? Those on the high-fat plan lost the most weight—probably because fat is satisfying to eat and slower to digest, so it keeps you full longer—and slashed their levels of bad cholesterol,7 a finding that’s likely due to the fact that monounsaturated fatty acids have a healthy effect on cholesterol and reduce heart disease risk.8 What’s more, fat is essential for your overall health. You need it to absorb fat-soluble vitamins, like A, D, E, and K, and it’s a requirement for maintaining energy levels, building strong cell membranes, and replenishing healthy skin. Plus, eating a variety of high-fat foods can bolster brain function.9 While you need to steer clear of highly processed fats, like refined vegetable oils, processed meats, and packaged snacks (think: chips, crackers, and cookies)—all of which are legitimately terrible for your heart—I encourage you to embrace ancient fats. Virgin coconut oil is one of my favorites. It contains medium-chain triglycerides (MCTs), which are quicker to burn than other types of fats, making them a great source of fuel. And unlike long-chain fatty acids found in other plant-based oils, MCTs are easy to digest, are not readily stored as fat, and have antimicrobial and antifungal properties. Olive and extra virgin olive oil—staples of the uber-healthy ancient Mediterranean diet—are packed with antioxidants and have the ability to reduce cholesterol and blood pressure,10 relieve pain,11 and work as a probiotic, increasing the numbers of good bacteria in your gut.12 Furthermore, foods like ghee; grass-fed butter; nuts and seeds; eggs; avocado; grass-fed organic beef; full-fat dairy (especially goat or sheep milk products); oily fish like salmon and sardines (packed with super-healthy omega-3 fatty acids); and other coconut-based products can all be a boon for your health.
Herbs and spices. For millennia, people around the world recognized that these tiny edibles were nutritional powerhouses, but that wisdom was slowly lost. For instance, did you know that turmeric, cilantro, and cinnamon are more nutrient dense than broccoli, kale, and blueberries? Somewhere along the way, we relegated these healing foods to the realm of seasonings—something we sprinkle into recipes to add a bit of zip. Well, no more. A growing body of research has begun confirming what our forebears knew to be true: Herbs and spices are nature’s most potent medicine. In chapter 6, I explain which herbs and spices are commonly used to make potent healing tinctures and teas. But some of the most powerful herbs are probably already stashed in your spice rack at home. Some standard favorites, like basil, cumin, coriander, parsley, thyme, rosemary, sage, ginger, garlic, oregano, and turmeric, are packed with polyphenols, plant compounds with potent antioxidant and anti-inflammatory effects. Rosemary is great for reducing inflammation, improving memory, reducing anxiety, enhancing sleep,13 and even promoting hair growth. Thyme offers a variety of benefits thanks to its anticancer and antimicrobial properties, and in the Mediterranean, it has long been used to treat respiratory disorders. Indeed, recent studies have shown that it can improve underlying physiological issues in those with chronic obstructive pulmonary disease14 and protect against oxidative damage to the DNA of both cancerous and healthy lung cells.15 Garlic can reduce cholesterol and high blood pressure.16 Sage can suppress the stress hormone cortisol, while increasing 5-HT, a neurotransmitter that’s often low in those with depression.17 Oregano is so effective at killing bacteria that I think of it as nature’s antibiotic.18 And the latest scientific studies have shown that ginger, a common folk remedy for nausea, is beneficial not only for relieving an upset stomach, but also for aiding digestion.19 There’s even preliminary evidence that the oils of some of these herbs hold potential for fighting cancer20 and heart disease21 and improving cognitive health.22
Mushrooms. Fantastic fungi have been part of healing traditions around the world for centuries, and by now we know quite a bit about their many benefits. Mushrooms contain a type of fiber called beta-glucans, which acts as the fungi’s immune system. When you consume mushrooms, their immune system augments and supports your own. Mushrooms also contain ergothioneine, a potent antioxidant that can protect cardiovascular health and reduce the risk of metabolic syndrome. What’s more, research shows that specific types of mushrooms confer unique benefits. Lion’s mane mushrooms, for instance, can improve anxiety, cognitive function, and depression,23 probably by enhancing the growth of axons and dendrites, the parts of brain cells that meet at the synapse (the space between cells), enhancing intercellular communication. Reishi mushrooms (known as the mushroom of immortality in Chinese medicine) and cordyceps mushrooms might help shrink tumors24 and bolster the immune system.25 Maitake, oyster, and button mushrooms have anticancer properties, too. Cremini mushrooms contain high quantities of vitamin B3, B2, and B5, giving them the potential to treat and prevent fatigue. Shiitakes, meanwhile, have a host of potential benefits, including fighting obesity, supporting immune function and cardiovascular health, and bolstering energy and brain function. Fortunately, many grocery stores carry a variety of mushrooms in the produce section. Sauté a mixture of mushrooms and serve them as a side dish, or add them to soups, stews, and omelets to supercharge your meals.
Berries. Since the beginning of time, humans have relied on a berry-heavy diet. A variety of berries are readily available in the wild, and early healers from around the world used them in ancient remedies. If I could eat only one category of fruit for the rest of my life it would be berries. Blueberries, raspberries, and blackberries are the most nutrient dense of all fruit. But there are lots of other ancient berries that are loaded with antioxidants and healthy nutrients, and I encourage you to add them to your diet. They’re delicious fresh or dried, but can also be taken in supplement or powder form. Elderberry can be particularly helpful in this age of pandemic viruses. It not only bolsters immunity, but can also directly inhibit the flu virus’s entry into—and replication within—human cells.26 Goji berry (also known as wolfberry or lycium) is listed among the top 120 herbs in the Shen Nong Ben
Cao Jing, the oldest book on Chinese herbs, which dates back to 200 BC. It has been used ever since to strengthen the body and prolong life. Indeed, a study published in the Journal of Alternative and Complementary Medicine found that when subjects drank goji berry juice every day for two weeks, they reported improvements in energy, athletic performance, quality of sleep, and ability to focus.27 Other research has shown that goji berries can help manage blood sugar, improve sexual function, fight cancer by increasing T-cells, and support the immune system.28 Likewise, triphala, a remedy blended from amla, bibhitaki and haritaki berries, has long been popular in the Middle East and India. In Ayurveda, it became known as the “king of medicines” because it heals the gut lining, improves digestion, reduces intestinal inflammation, and improves irritable bowel syndrome and inflammatory bowel disease. In laboratory and animal studies, it has been shown to treat infections, inflammation, gastrointestinal issues, high cholesterol, and even cancer.29 Amla, also known as Indian gooseberry, is plenty healthy in its own right. A study in the European Journal of Clinical Nutrition found that study subjects who took an amla supplement for four weeks had significant decreases in cholesterol.30 Other research has shown that it can reduce blood pressure, too.31 Tart cherry can be helpful for reducing inflammation, including in those with arthritis; drinking tart cherry juice twice a day for three weeks reduced pain in arthritis sufferers, according to research in the Journal of Food Studies.32 Currant (red and black), acai, camu camu, and maqui have also been used for centuries to reduce inflammation and keep people healthy—and are among my favorites as well. I add a tablespoon of goji berry powder to my collagen-boosting smoothie every morning because its high vitamin C content is critical for collagen formation.
