by Dr. Josh Axe
Foods That Heal: Leafy greens, asparagus, broccoli, carrots, celery, squash, pumpkin, peas, citrus, kiwi, plantain, plums, grapes, coconut, olives, walnuts, miso, kidney beans, rice, barley, bone broth, chicken, wild-caught fish, garlic, onions, thyme, sage, mustard
Top 5 ancient prescriptions:
1. Chamomile. Improves sleep quality and quantity. Drink a cup of tea before bed or, for greater effect, take 220 to 1,600 mg of a supplement daily.
2. Thyme. Strengthens lungs, curbs phlegm. Take as directed.
3. Astragalus. Boosts lung, spleen qi. Take 500 to 2,000 mg daily.
4. Melatonin. Helps you fall asleep and stay asleep. Take as directed.
5. Vitamin D. Levels are often low in those with sleep apnea. Take 1,000 IU daily.
Other remedies: Exercise 4 times a week for 30 minutes, combining strength training and high-intensity intervals, and go for a brisk walk twice daily. Reduce stress with spiritual growth reading, meditation, and yoga. Turn your mind toward the future by scheduling things you love to do.
Essential oils: Diffuse 3 to 5 drops of clary sage, lavender, or vetiver oil in the bedroom at night.
SMALL INTESTINAL BACTERIAL OVERGROWTH (SIBO). SIBO occurs when bacteria from other parts of the gut migrate to the small intestine, causing gut pain and diarrhea.
Ancient perspective: In TCM, SIBO is caused by small intestine qi stagnation and spleen qi deficiency and dampness. Stress, worry, and working while eating contribute.
Foods That Harm: Sugar, high-fructose corn syrup, agave nectar, honey, soda, dried fruit, flavored yogurt, dairy with lactose, barley, rye, grains, garlic, onions, asparagus, butternut squash
Foods That Heal: Bone broth, collagen, wild-caught salmon, grass-fed beef, chicken, cooked vegetables, leafy greens, celery, cauliflower, carrots, pumpkin, squash, blueberries, stewed pears, grapes, goji, coconut oil, olives, sprouted rice congee, oatmeal, shiitake, ginger, bitter herbs
Top 5 ancient prescriptions:
1. TCM Four Gentlemen formula. Contains codonopsis, atractylodes, poria, and licorice, which bolster spleen qi and counteract stress. Take as directed.
2. Astragalus. Strengthens the digestive system. Take 1,000 mg once or twice daily.
3. SBO probiotic. Ones with Lactobacillus casei, Lactobacillus plantarum, and Bifidobacterium brevis have been shown to help. Take 50 to 100 billion IU daily.
4. Herbal antimicrobials. Olive leaf, pau d’arco, oregano, and grapefruit seed can keep bacteria in check. Take as directed.
5. Triphala. Heals and repairs the intestine. Take as directed.
Other remedies: Eat 5 to 6 small meals daily to help food digest more quickly. Reduce stress with yoga, tai chi, nature walks, spiritual triathlon (see here), and daily downtime. Acupuncture helps, too.
Essential oils: Add 1 or 2 drops of peppermint, oregano, frankincense, or clove oil to water and drink before meals.
SPRAIN OR STRAIN. Both involve stretching or tearing connective tissue. Sprains affect ligaments (which hold joints together); strains affect muscles or tendons (which connect muscle to bone). They limit motion and cause pain, swelling, and stiffness.
Ancient perspective: In TCM, the cause is excess heat in a localized area.
Foods That Harm: Sugar, artificial sweeteners, salt, refined grains, packaged food, fast food, hydrogenated oils, fried food, caffeine, soda, alcohol
Foods That Heal: Leafy greens, asparagus, broccoli, cauliflower, carrots, beets, pumpkin, squash, berries, figs, kiwi, pineapple, walnuts, chia seeds, flaxseed, bone broth, salmon and other wild-caught fish, grass-fed beef, avocados, olive oil, coconut, green tea, turmeric, galangal, ginger, rosemary
Top 5 ancient prescriptions:
1. Arnica. Reduces pain, bruising, and swelling. Use as directed.
2. Ice. Eases pain and inflammation. Wrap an ice pack in a thin towel and apply to the area for 20 minutes 3 times daily for the first 2 days. On day 3, alternate hot and cold for 10 minutes each 3 times daily.
3. Bone broth. Contains collagen, which builds connective tissue. Drink 2 or 3 cups daily.
4. Turmeric. Reduces inflammation. Take 1,000 to 3,000 mg daily.
5. Epsom salt bath. The magnesium in Epsom salt is healing. Follow the package directions and soak for 20 to 30 minutes once or twice daily.
Other remedies: Try acupuncture. Take a break from activity and let pain dictate when you return. For the first 48 hours, elevate the injured area and wrap it with an athletic bandage.
Essential oils: Add 3 drops of peppermint, helichrysum, or marjoram oil to ½ teaspoon coconut oil and massage into the injured area.
ULCERS. Gastric acids, bacteria (H. pylori is the most common), overuse of over-the-counter painkillers, or other toxins can damage the tissue lining the stomach, causing dull pain, weight loss, loss of appetite, nausea, vomiting, bloating, and burping.
Ancient perspective: In TCM, the root cause is stomach heat caused by excess worry and stress.
Foods That Harm: Sugar, soda, processed food, packaged food, conventional dairy and meat, alcohol, chocolate, citrus, fried food, tomatoes, peppermint, spicy food (black pepper, hot pepper, chili powder)
Foods That Heal: Cabbage juice, bone broth, wild-caught fish, chicken, cooked asparagus, broccoli, cabbage, cauliflower, carrots, celery, fennel, leafy greens, pumpkin, squash, parsley, avocados, coconut, red grapes, apples, berries, goji, rice congee, oatmeal, miso, shiitake
Top 5 ancient prescriptions:
1. Licorice root. Impairs H. pylori growth. Take 500 to 1,000 mg daily.
2. Probiotics. Balances gut bacteria. Take 25 to 50 billion IU daily.
3. Aloe vera juice. Promotes healing. Take 100 to 200 mg daily.
4. Zinc. Strengthens the gut and stomach lining. Take 30 mg once or twice daily.
5. Bone broth and collagen protein. Repairs the gut lining. Take 10 to 40 mg of a powdered supplement or drink 2 cups of broth daily.
Other remedies: Try acupuncture; exercise; reduce stress with spiritual growth reading, yoga, walking in nature, and gratitude practice; work less and talk with friends or a therapist; eat mostly cooked foods; drink 1 cup of chamomile and/or slippery elm tea 3 times daily; and don’t eat after 7 p.m. to give your body plenty of time to digest.
Essential oils: Diffuse 5 drops of lavender, frankincense, clary sage, holy basil, or chamomile oil to reduce stress and promote calm.
URINARY TRACT INFECTION. Caused by bacteria, it leads to painful, frequent urination, fatigue, low-back pain, and, if it has reached the kidneys, fever and chills.
Ancient perspective: In TCM, the root cause is damp heat in the kidney and liver.
Foods That Harm: Sugar, caffeine, soda, alcohol, spicy food
Foods That Heal: Bone broth, wild-caught salmon, chicken, cranberries, blueberries, coconut, olive, leafy greens, asparagus, broccoli, cauliflower, celery, carrots, pumpkin, radishes, parsley, beans, lentils, rice, rye, seaweed
Top 5 ancient prescriptions:
1. Cranberry juice (sugar-free). Prevents bacteria from sticking to the bladder walls. Drink 2 or 3 cups daily.
2. Probiotics. Good bacteria helps get rid of the bad. Take 50 billion IU daily.
3. Uva ursi. Studies show it kills bad bacteria in the urinary tract. Take as directed.
4. D-mannose. Prevents bacteria from attaching to the bladder walls. Take 500 mg 4 times daily.
5. Echinacea. Enhances immune function and fights infection. Take 1,000 mg twice daily.
Other remedies: Drink 8 to 10 glasses of water daily; drink dandelion tea; get 8 to 10 hours of sleep a night; reduce stress with spiritual growth reading and walks in nature. Wear cotton underwear (or no underwear) and loose-fitting pants. Daily exercise and remedies such as garlic and bearberry also help.
Essential oils: Take 1 or 2 drops of oregano, clove, or myrrh oil each day for 10 days to fight infection.
VARICOSE VEINS. These bulging blue veins, mostly in the legs, cause achy legs, particularly after standing for a long time. Bei
ng overweight and sedentary increases the risk, as does age, family history, pregnancy, oral contraceptives, and skin damage from the sun.
Ancient perspective: In TCM, the root cause is blood stasis and spleen qi deficiency, since the spleen governs smooth muscle, including that in blood vessels and veins.
Foods That Harm: Hydrogenated oils, sugar, processed food, alcohol, caffeine
Foods That Heal: Spinach, kale, asparagus, artichokes, broccoli, cauliflower, celery, cilantro, parsley, beets, pumpkin, squash, citrus, peaches, plums, bone broth, liver, omega-3-rich foods (salmon, flaxseed), beans, rice, oats, mushrooms, turmeric
Top 5 ancient prescriptions:
1. Butcher’s broom. Helps veins contract. Take 200 mg 2 or 3 times daily.
2. Horse chestnut. Promotes blood flow and reduces swelling. Take 100 to 150 mg of aescin (the active ingredient) daily. Most extracts are 20% aescin.
3. Bilberry. Strengthens veins and increases circulation. Take as directed.
4. Ginkgo biloba. It’s a potent antioxidant. Take 60 to 120 mg twice daily.
5. Bone broth powder or collagen powder. Collagen lines the veins’ cell walls and strengthens the veins’ ability to pump blood. Take 10 to 40 mg daily.
Other remedies: Try acupuncture; exercise, such as yoga, walking in nature, cycling, and swimming; and do things that bring you joy, since poor mood can contribute.
Essential oils: Rub 5 drops of cypress or thyme oil mixed with witch hazel on the affected veins twice daily.
WARTS. Caused by the human papilloma virus, these benign, grainy growths occur most often on the hands, legs, soles of the feet, and genitals.
Ancient perspective: In TCM, the root cause is blood stasis and damp heat in the blood.
Foods That Harm: Sugar, artificial sweeteners, packaged and processed foods, spicy food, fast food, ice cream
Foods That Heal: Kale, spinach, broccoli, cabbage, carrots, red bell peppers, celery, cilantro, parsley, beets, radish, onion, pumpkin, squash, citrus, peachs, plums, mangos, papaya, bone broth, liver, wild-caught fish, brazil nuts, chestnuts, chickpeas, rice, oats, mushrooms, seaweed, turmeric, green tea
Top 5 ancient prescriptions:
1. Thuja oil. Made from the leaf of the thuja tree, it’s an effective homeopathic treatment for warts. Take thuja occidentalis or apply topically as directed.
2. Olive leaf. Has antiviral properties. Take 500 mg twice daily.
3. Echinacea and astragalus. Strengthens the immune system. Take 1,000 mg of each daily.
4. Dong quai and rehmannia. Together, they move blood. Take as directed. (Avoid rehmannia if pregnant or breastfeeding.)
5. Selenium and zinc. Strengthen the immune system. Take 200 mcg of selenium and 30 mg of zinc daily.
Other remedies: Try acupuncture; reduce stress through prayer, meditation, and spiritual growth reading; address depression, hurt, grief, grudges, or regrets that might be leading to blood stasis (talking to a therapist can help). Before bed, cut a small piece of raw potato, tape it over the wart, and wear overnight. Practice gratitude and schedule fun activities.
Essential oils: Mix 1 drop each of oregano and frankincense oil with 1 teaspoon coconut oil; apply 2 or 3 times daily till the wart is gone.
WEIGHT GAIN. Weight gain can be caused by a diet high in refined carbs, sugar, and hydrogenated oils; a sedentary lifestyle (which causes a loss of calorie-burning muscle tissue); genetics; stress; lack of sleep; insulin resistance; environmental toxins; and some medications.
Ancient perspective: In TCM, the root cause is damp phlegm accumulation with spleen qi deficiency and kidney yang deficiency.
Foods That Harm: Sugar, refined carbs, processed and packaged foods, produce with pesticides, soda and other sugar-sweetened beverages, alcohol
Foods That Heal: Leafy greens, cruciferous vegetables, pumpkin, carrots, squash, berries, wild-caught fatty fish (salmon, sardines), poultry, grass-fed beef, eggs, coconut oil, olive oil, avocados, seeds, nuts, dark chocolate, stevia, asparagus, liver, monk fruit
Top 5 ancient prescriptions:
1. Collagen protein powder. Supports muscle growth and metabolism. Take 10 to 40 mg daily.
2. Matcha green tea. Promotes healthy metabolism. Drink 2 cups daily.
3. Digestive bitters. Reduces dampness and phlegm. Take as directed.
4. Ashwagandha. Supports thyroid health and hormone balance. Start with 500 mg daily, and increase gradually, up to 1,250 mg.
5. Astragalus. Supports spleen qi and digestion. Take 1,000 mg once or twice daily.
Other remedies: To boost metabolism, do high-intensity interval training and strength training. Reduce stress with meditation, yoga, spiritual triathlon, daily downtime, and digital fasting. Bolster joy by spending time with people you love.
Essential oils: Diffuse 3 drops each of peppermint, lemon, or grapefruit oil, or take 1 drop of each in water orally.
PART IV
Recipes for Ancient Nutrition
Food Purchasing Advice
For produce, buy local and organic whenever possible.
For meats, try to select antibiotic-free, grass-fed, and pasture-raised.
For fish, go with wild-caught.
Diet Types
Dairy Free
Gluten Free
Keto
Low Carb
Paleo
Vegan
Vegetarian
BEVERAGES
VANILLA CHERRY SMOOTHIE
SERVES: 1 OR 2
TOTAL TIME: 2 MINUTES
Ingredients
1 cup frozen cherries
1 tablespoon chia seeds
½ cup unsweetened almond milk
1 scoop vanilla-flavored collagen protein powder
Directions
Combine all the ingredients in a high-speed blender. Blend until smooth, adding water to reduce the thickness, if desired.
VANILLA BLUEBERRY SMOOTHIE
SERVES: 1 OR 2
TIME: 2 MINUTES
Ingredients
1 cup frozen blueberries
½ banana
1 cup unsweetened canned coconut milk
1 scoop vanilla-flavored collagen protein powder
Directions
Combine all the ingredients in a high-speed blender. Blend until smooth, adding water to reduce the thickness, if desired.
PUMPKIN SMOOTHIE
SERVES: 1
TOTAL TIME: 5 MINUTES
Ingredients
1 cup unsweetened almond milk or canned coconut milk
½ cup canned pumpkin puree
1 scoop vanilla-flavored collagen protein powder
¼ teaspoon pumpkin pie spice
Directions
Combine all the ingredients in a high-speed blender. Blend until smooth, adding water to reduce the thickness, if desired.
CHOCOLATE CHERRY SHAKE
SERVES: 1
TOTAL TIME: 5 MINUTES
Ingredients
1 cup canned coconut milk
1 cup frozen cherries
1 scoop chocolate-flavored collagen protein powder
3 or 4 ice cubes
Directions
Combine all the ingredients in a high-speed blender. Blend until smooth, adding water to reduce the thickness, if desired.
GOJI COLLAGEN SMOOTHIE
SERVES: 1
TOTAL TIME: 5 MINUTES
Ingredients
1 cup unsweetened almond milk
2 tablespoons goji berry powder
¾ cup blueberries
1 scoop vanilla-flavored collagen protein powder
Directions
Combine all the ingredients in a high-speed blender. Blend until smooth, adding water to reduce the thickness, if desired.
DETOX SHAKE
SERVES: 1
TOTAL TIME: 15 MINUTES
Ingredients
½ cup chopped carrots
½ apple, chopped
1½ cups water, plus more if needed
Handful of s
pinach leaves
1 tablespoon matcha green tea powder
3 or 4 ice cubes
Directions
Put a steamer basket in a small saucepan and pour in about an inch of water. Bring to a boil over medium-high heat. Add the carrots and apple, cover, and steam for 10 minutes. Drain the carrots and apple in a colander and rinse with cold water to cool down.
Transfer the carrots and apple to a high-speed blender and add the water, spinach, matcha, and ice cubes. Blend until smooth, adding more water to reduce the thickness, if desired.
BANANA-VANILLA CLEANSING SHAKE
SERVES: 1
TOTAL TIME: 5 MINUTES
Ingredients
1¼ cups water
½ cup diced pineapple
1 cup spinach
½ banana
1 scoop vanilla-flavored collagen protein powder
Directions
