by Dr. Josh Axe
Dr. Josh Axe, DNM, DC, CNS, is the founder of the world’s #1 most visited natural health website, DrAxe.com. He is also the bestselling author of Eat Dirt, Keto Diet, Keto Diet Cookbook, and The Collagen Diet, and the co-founder of the Ancient Nutrition supplement company. Dr. Axe appears regularly on The Dr. Oz Show and has written for Shape, PopSugar, HuffPost, Men’s Health, Forbes, Business Insider, Muscle & Fitness Hers, and Well+Good.
www.draxe.com
Twitter: @DrJoshAxe
IG: @DrJoshAxe
Facebook: DrJoshAxe
Books by Dr. Josh Axe
Eat Dirt
Keto Diet
Keto Diet Cookbook
The Collagen Diet
Notes
Introduction
1. Centers for Disease Control and Prevention, “Outpatient Antibiotic Prescriptions: United States, 2017,” last reviewed October 22, 2019. http://www.cdc.gov/antibiotic-use/community/programs-measurment/state-local-activities/outpatient-antibiotic-prescriptions-US-2017.html
Chapter 1: Ancient Medicine for a Modern World
1. Centers for Disease Control and Prevention, “Therapeutic Drug Use,” last reviewed January 19, 2017. https://www.cdc.gov/nchs/fastats/drug-use-therapeutic.htm
2. Ashley Kirzinger, Tricia Neuman, Juliette Cubanski, and Mollyann Brodie, “Data Note: Prescription Drugs and Older Adults,” Kaiser Family Foundation Heath Reform, August 9, 2019.
3. Ben Boursi, Ronac Mamtani, Kevin Haynes, et al., “Recurrent Antibiotic Exposure May Promote Cancer Formation: Another Step in Understanding the Role of the Human Microbiota?” European Journal of Cancer 17 (November 2016): 2655–64.
4. Centers for Disease Control and Prevention, “Outpatient Antibiotic Prescriptions: United States, 2017,” last reviewed October 22, 2019. https://www.cdc.gov/antibiotic-use/community/programs-measurement/state-local-activities/outpatient-antibiotic-prescriptions-US-2017.html
5. Centers for Disease Control and Prevention, “Antibiotic Prescribing and Use in the U.S.,” updated August 9, 2019. https://www.cdc.gov/antibiotic-use/stewardship-report/index.html
6. Centers for Disease Control and Prevention, “Be Antibiotics Aware: Smart Use, Best Care,” last reviewed November 9, 2018. https://www.cdc.gov/patientsafety/features/be-antibiotics-aware.html
7. Yan Xie, Benjamin Bowe, Yan Yan, et al., “Estimates of All Cause Mortality and Cause Specific Mortality Associated with Proton Pump Inhibitors Among US Veterans: A Cohort Study,” British Medical Journal 365 (March 2019).
8. Emily S. Mohn, Hua J. Kern, Edward Saltzman, et al., “Evidence of Drug-Nutrient Interactions with Chronic Use of Commonly Prescribed Medications: An Update,” Pharmaceutics 10 (March 2018).
9. Nadine Shebab, Maribeth C. Lovegrove, Andrew I. Geller, et al., “US Emergency Department Visits for Outpatient Adverse Drug Events, 2013–2014,” Journal of the American Medical Association 316 (November 2016): 2115–25.
10 Ibid.
11 Ibid.
12 Benedict Carey and Robert Gebeloff, “Many People Taking Antidepressants Discover They Cannot Quit,” New York Times, April 7, 2018. https://www.nytimes.com/2018/04/07/health/antidepressants-withdrawal-prozac-cymbalta.html
13 Centers for Disease Control and Prevention, “Antidepressant Use Among Persons Aged 12 and Over in the United States, 2011–2014,” NCHS Data Brief No. 283, August 2017. https://www.cdc.gov/nchs/products/databriefs/db283.htm
14 Marta M. Maslej, Benjamin M. Bolker, Marley J. Russel, et al., “The Mortality and Myocardial Effects of Antidepressants Are Moderated by Preexisting Cardiovascular Disease: A Meta-Analysis,” Psychotherapy and Psychosomatics 86 (September 2017): 268–82.
15 Ramin Mojtabai and Mark Olfson, “Proportion of Antidepressants Prescribed without a Psychiatric Diagnosis Is Growing,” Health Affairs 30 (August 2011): 1434–42.
16 Qin Xiang Ng, Nandini Venkatanarayanan, and Collin Yih Xian Ho, “Clinical Use of Hypericum Perforatum (St. John’s Wort) in Depression: A Meta-Analysis,” Journal of Affective Disorders 210 (March 2017): 211–21.
17 Madhav Goyal, Sonal Singh, Erica M. S. Siginga, et al., “Meditation Program for Psychological Stress and Well-Being: A Systematic Review and Meta-Analysis,” JAMA Internal Medicine 174 (March 2014): 357–68.
18 Britta K. Holzel, James Carmody, Mark Vangel, et al., “Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density,” Psychiatric Research: Neuroimaging 191 (January 2011): 36–43.
19 Nasrin Falsafi and Louisa Leopard, “Pilot Study: Use of Mindfulness, Self-Compassion and Yoga Practices with Low Income and/or Uninsured Patients with Depression and/or Anxiety,” Journal of Holistic Nursing 33 (December 2015): 289–97.
20 Robin E. Cushing, Kathryn L. Braun, Susan W. Alden, and Alan R. Catz, “Military Tailored Yoga for Veterans with Post-Traumatic Stress Disorder,” Military Medicine 183 (May 2019): e223–31.
21 Galia Oron, Erica Allnut, Tasha Lackman, et al., “A Prospective Study Using Hatha Yoga for Stress Reduction Among Women Waiting for IVF Treatment,” Reproductive Biomedicine Online 30 (May 2015): 542–48.
22 Fang Wang, Eun-Kyoung, Othelia Lee, et al., “The Effects of Tai Chi on Depression, Anxiety and Psychological Well-Being: A Systematic Review and Meta-Analysis,” International Journal of Behavioral Medicine 21 (August 2014): 605–17.
23 Harvard Health Letter, “Exercise Is an All-Natural Treatment to Fight Depression,” updated April 30, 2018. https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
24 Centers for Disease Control and Prevention, “Prevalence of Chronic Pain and High Impact Chronic Pain in the United States, 2016,” September 14, 2018. https://www.cdc.gov/mmwr/volumes/67/wr/mm673a2.htm
25 National Institute on Drug Abuse, “Opioid Overdose Crisis,” updated January 2019. https://www.drugabuse.gov/drugs-abuse/opioids/opioid-overdose-crisis
26 Ibid.
27 Centers for Disease Control and Prevention, “Drug Overdose Deaths in the United States, 1999–2016,” December 2017. https://www.cdc.gov/nchs/products/databriefs/db294.htm
28 Erin E. Krebs, Amy Gravely, and Sean Nugent, “Effect of Opioid vs Nonopioid Medications on Pain-Related Function in Patients with Chronic Back Pain or Hip or Knee Osteoarthritis Pain,” Journal of the American Medical Association 319 (March 6, 2018): 872–82.
29 Cochrane, “Acupuncture for Tension-Type Headache,” January 2016. https://www.cochrane.org/CD007587/SYMPT_acupuncture-tension-type-headache
30 Andrew J. Vickers, Angel M. Cronin, Alexandra C. Maschino, “Acupuncture for Chronic Pain Individual Patient Meta-Analysis,” Archives of Internal Medicine 172 (October 2012): 1444–53.
31 Sonja Vuckovic, Dragan Srebro, Katarina Savic Vujovic, et al., “Cannabinoids and Pain: New Insights from Old Molecules,” Frontiers in Pharmacology 9 (November 2018).
32 Mario Maresca, Laura Micheli, Lorenzo Cinci, et al., “Pain Relieving and Protective Effects of Astragalus Hydroalcoholic Extract in Rat Arthritis Models,” Journal of Pharmacy and Pharmacology 69 (December 2017): 1858–70.
33 Jia-Ming Yang, Yan-Fang Xian, Paul S.P. Ip, et al., “Schisandra Chinensis Reverses Visceral Hypersensitivity in Neonatal-Maternal Separated Rat Model,” Phytomedicine 19 (March 2012): 402–8.
34 European Medicines Agency, “Assessment Report on Angelica Sinensis (Oliv.) Diels, Radix,” July 2013. http://www.e-lactancia.org/media/papers/AngelicaSinensis-EMA2013.pdf
35 James W. Daily, Mini Yang, and Sunmin Park, “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials,” Journal of Medicinal Food 19 (August 2016): 717–29.
36 J. Winter, S. Bevan, and E. A. Campbell, “Capsaicin and Pain Mechanisms,” British Journal of Anesthesia 75 (1995): 157–68.
37 Mahmood Rafieian-Kopaei, Ali Hasnpour-Dehkordi, Zahra Lorigooini, et al., “Comparing the Effect of Intranasal Lidocaine 4% with Peppermint Essential Oil Drop 1.5% on Migraine Att
acks: A Double-Blind Clinical Trial,” International Journal of Preventive Medicine 10 (July 2019).
38 Ashok Kumar Grover and Sue E. Samson, “Benefits of Antioxidant Supplements for Knee Osteoarthritis: Rationale and Reality,” Nutrition Journal 15 (January 2016).
39 Shaheen E. Lakhan, Heather Sheafer, and Deborah Tepper, “The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis,” Pain Research and Treatment 2016 (December 2016).
40 Ling Jun Kong, Romy Lauche, Petra Close, et al., “Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” Scientific Reports 6 (April 2016).
41 Jost Langhorst, Petra Klose, Gustav J. Dobos, et al., “Efficacy and Safety of Meditative Movement Therapies in Fibromyalgia Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” Rheumatology International 33 (January 2013): 193–207.
42 Sharon L. Kolaninski, Marian Garfinkel, Adam Gilden Tsai, et al., “Iyengar Yoga for Treating Symptoms of Osteoarthritis of the Knees: A Pilot Study,” Journal of Complementary and Alternative Medicine 11 (2005): 689–93.
43 Erik J. Groessl, Kimberly R. Weingart, Kirsten Aschbacher, et al., “Yoga for Veterans with Chronic Low Back Pain,” Journal of Complementary and Alternative Medicine 14 (2008): 1123–29.
44 Holger Cramer, Romy Lauche, Heidemarie Haller, et al., “I’m More in Balance: A Qualitative Study of Yoga for Patients with Chronic Neck Pain,” Journal of Complementary and Alternative Medicine 19 (2013): 536–42.
45 Lara Hilton, Susanne Hempel, Brett A. Ewing, et al., “Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-Analysis,” Annals of Behavioral Medicine 51 (2017): 199–213.
46 Martins Ekor, “The Growing Use of Herbal Medicine: Issues Relating to Adverse Reactions and Challenges in Monitory Safety,” Frontiers in Pharmacology 4 (2013).
Chapter 2: Curing the Root Cause
1. Luo Hui, Tang Qiao-ling, Shang Ya-xi, et al., “Can Chinese Medicine Be Used for Prevention of Corona Virus Disease 2019 (COVID-19)? A Review of Historical Classics, Research Evidence and Current Prevention Programs,” Chinese Journal of Integrative Medicine 26 (April 2020): 243–50.
2. Tanya Lewis, “Mystery Mechanisms,” The Scientist, July 29, 2016. https://www.the-scientist.com/news-analysis/mystery-mechanisms-33119
Chapter 3: Eat Right for Your Ancient Element
1. The 1000 Genomes Project Consortium, “A Global Reference for Human Genetic Variation,” Nature 526 (September 2015): 68–74.
Chapter 4: The Ancient Way of Eating
1. Guida Shoba, David Joy, Thangam Joseph, et al., “Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers,” Planta Medica 64 (May 1998): 353–56.
2. Yeon Soo Kim, Bong Kil Song, Ji Sun Oh, and Seung Seok Woo, “Aerobic Exercise Improves Gastrointestinal Motility in Psychiatric Inpatients,” World Journal of Gastroenterology 20 (August 2014): 10577–84.
3. Le Xu, Xi Zhang, Jun Lu, et al., “The Effects of Dinner-to-Bed Time and Post-Dinner Walk on Gastric Cancer across Different Age Groups,” Medicine 95 (April 2016).
4. Science Daily, “Chew More to Retain More Energy,” July 15, 2013. https://www.sciencedaily.com/releases/2013/07/130715134643.htm
5. Yong Zhu and James H. Hollis, “Increasing the Number of Chews before Swallowing Reduces Meal Size in Normal-Weight, Overweight, and Obese Adults,” Journal of the Academy of Nutrition and Dietetics 114 (June 2014): 926–31.
6. Quanhe Yang, Zefeng Zhang, Edward W. Gregg, et al., “Added Sugar Intake and Cardiovascular Diseases Mortality among US Adults,” JAMA Internal Medicine 174 (April 2014): 516–24.
7. Michelle A. Zabat, William H. Sano, Jenna I. Wurster, et al., “Microbial Community Analysis of Sauerkraut Fermentation Reveals a Stable and Rapidly Established Community,” Foods 7 (May 2018).
8. Su-Jin Jung, Soo-Hyun Park, Eun-Kyung Choi, et al., “Beneficial Effects of Korean Traditional Diets in Hypertensive and Type 2 Diabetic Patients,” Journal of Medicinal Food 17 (January 2014): 161–71.
9. Mengjiao Guo, Fahao Wu, Guangen Hao, et al., “Bacillus subtilis Improves Immunity and Disease Resistance in Rabbits,” Frontiers in Immunology 8 (March 2017).
10 Mona A. M. Ghoneim, Amal I. Hassan, Manal G. Mahmoud and Mohsen S. Asker, “Effect of Polysaccharide from Bacillus subtillis sp. on Cardiovascular Diseases and Atherogenic Indices in Diabetic Rats,” BMC Complementary and Alternative Medicine 16 (March 2016).
11 Yoshinori Tsukamoto, Hideyuki Ichise, Hiroyuki Kakuda, and Masayoshi Yamaguchi, “Intake of Fermented Soybean (Natto) Increases Circulating Vitamin K2 (Menaquinone-7) and y-Carboxylated Osteocalcin Concentration in Normal Individuals,” Journal of Bone and Mineral Metabolism 18 (June 2000): 216–22.
12 Goro Hori, Shunsuke Kakinuma, Satoshi Nagaoka, Kazuhiro Yamamoto, “The Effects of the Miso Soup Containing Soy Protein Hydrolyzate with Bound Phospholipids on Serum Cholesterol Levels,” Japanese Pharmacology and Therapeutics 31 (January 2003): 155–61.
13 Hiromitsu Watanabe, “Beneficial Biological Effects of Miso with Reference to Radiation Injury, Cancer and Hypertension,” Journal of Toxicological Pathology 26 (June 2013): 91–103.
14 Esra Kupeli Akkol, Didem Deliorman Orhan, Ilhan Gurbuz, and Erdem Yesilada, “In Vivo Activity Assessment of a ‘Honey-Bee Pollen Mix’ Formulation,” Pharmaceutical Biology 48 (March 2010): 253–59.
15 Eric N. Hammond and Eric S. Donkor, “Antibacterial Effect of Manuka Honey on Clostridium difficile,” BMC Research Notes 6 (May 2013).
16 Rowena Jenkins, Neil Burton, and Rose A. Cooper, “Manuka Honey Inhibits Cell Division in Methicillin-Resistant Staphylococcus aureus,” Journal of Antimicrobial Chemotherapy 66 (September 2011): 2536–42.
17 Ganesa Wegienka, Christine Cole Johnson, Suzanne Havstad, et al., “Lifetime Dog and Cat Exposure and Dog and Cat Specific Sensitization at Age 18 Years,” Clinical and Experimental Allergy 41 (July 2011): 979–86.
Chapter 5: Meals Are Medicine
1. Ashkan Afshin, Patrick John Sur, Kairsten A. Fay, et al., “Health Effects of Dietary Risks in 195 Countries, 1990–2017: A Systematic Analysis For the Global Burden of Disease Study 2017,” The Lancet 393 (May 2019): 1958–72.
2. Jennifer M. Poti, Michelle A. Mendez, Shu Wen Ng, and Barry M. Popkin, “Is the Degree of Food Processing and Convenience Linked with the Nutritional Quality of Foods Purchased by U.S. Households?” American Journal of Clinical Nutrition 101 (June 2015): 1251–62.
3. Euridice Martinez Steele, Barry M. Popkin, Boyd Swinburn, and Carlos A. Monteiro, “The Share of Ultra-Processed Foods and the Overall Nutritional Quality of Diets in the US: Evidence from a Nationally Representative Cross-Sectional Study,” Population Health Metrics 15 (February 2017).
4. Kristine L. Clark, Wayne Sebstianelli, Klaus R. Flechsenhar, et al., “24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes with Activity-Related Joint Pain,” Current Medical Research and Opinion 24 (June 2008): 1485–96.
5. Liane Bolke, Gerrit Schlippe, Joachin Gertz, et al., “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study,” Nutrients 10 (October 17, 2019): 2494.
6. Barbara Rennard, B. A. Ertl, Ronald Grossman, et al., “Chicken Soup Inhibits Neutrophil Chemotaxis in Vitro,” Chest 118 (October 2000): 1150–57.
7. Iris Shai, Dan Schwarzfuchs, Yaakov Henkin, et al., “Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet,” New England Journal of Medicine 359 (July 2008): 229–41.
8. Lukas Schwingshackl and Georg Hoffmann, “Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses,” Nutrients 4 (December 2012): 1989–2007.
9. Kathleen A. Page, Anne Williamson, Namyi Yu, et al., “Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Sup
port in Vitro Synaptic Transmission During Acute Hypoglycemia,” Diabetes 58 (May 2009): 1237–44.
10 Sivia Teres, Gwendolyn Barcelo-Coblijn, Regina Alemany, et al., “Oleic Acid Is Responsible for the Blood Pressure Reduction Induced by Olive Oil through Its ‘Membrane-Lipid Therapy’ Action,” Chemistry and Physics of Lipids 149 (September 2007): 13811–16.
11 Muhammad Ali Hashmi, Afsar Khan, Muhammed Hanif, et al., “Traditional Uses, Phytochemistry, and Pharmacology of Olea Europaea (Olive),” Evidence-Based Complementary and Alternative Medicine (February 2015).
12 Sandra Martin-Pelaez, Juana Ines Mosele, Neus Pizarro, et al., “Effect of Virgin Olive Oil and Thyme Phenolic Compounds on Blood Lipid Profile: Implications of Human Gut Microbiota,” European Journal of Nutrition 56 (February 2017): 119–31.
13 Pouya Nematolahi, Mitra Mehrabani, Somayyeh Karami-Mohajeri, and Fatemeh Dabaghzadeh, “Effects of Rosmarinus Officinalis L. On Memory Performance, Anxiety, Depression, and Sleep Quality in University Students: A Randomized Clinical Trial,” Complementary Therapy in Clinical Practice 30 (February 2018): 24–28.
14 Massimo Nabissi, Oliviero Marinelli, Maria Beatric Morelli, et al., “Thyme Extract Increases Mucociliary-Beating Frequency in Primary Cell Lines from Chronic Obstructive Pulmonary Disease Patients,” Biomedicine and Pharmacotherapy 105 (September 2018): 1248–53.
15 Onder Aybastier, Sam Dawbaa, Cevdet Demir, et al., “Quantification of DNA Damage Products by Gas Chromatography Tandem Mass Spectrometry in Lung Cell Lines and Prevention Effect of Thyme Antioxidants on Oxidative Induced DNA Damage,” Mutation Research 808 (March 2018): 1–9.
16 Karin Ried, “Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-Analysis and Review,” Journal of Nutrition 146 (February 2016): 389S–96S.
17 Kyung-Bok Lee, Eun Cho, and Young-Sook Kang, “Changes in 5-Hydroxytryptamine and Cortisol Plasma Levels in Menopausal Women after Inhalation of Clary Sage Oil,” Phytotherapy Research 28 (November 2014): 1599–605.
