by Dr. Josh Axe
Vegetables. You might be surprised to learn that the recent wave of enthusiasm for plant-based diets has ancient roots. Vegetables have long been the most recommended foods in all of Chinese medicine—and for good reason. One of the largest studies on the effects of vegetables and fruit intake was published in the Journal of the National Cancer Institute: Compared with participants who ate less than 1.5 servings a day, those who consumed eight servings, on average, were 30 percent less likely to have a heart attack or stroke. The foods most associated with cardiovascular protection were leafy greens like spinach, Swiss chard, and kale; broccoli; cauliflower; cabbage; brussels sprouts; and bok choy.33 Vegetable consumption is also associated with a reduced risk of cancer (including breast, mouth, throat, esophagus, stomach, and lung), diabetes, cataracts, and macular degeneration, and it helps protect gastrointestinal health because the high fiber content of vegetables helps food pass through the system more easily. TCM advises that you consume roasted, steamed, or sautéed vegetables in the fall and winter and a mix of raw and cooked vegetables in the summer and spring. If you have digestive issues, however, stick with cooked vegetables year-round, since they’re easier to digest. I fill half my plate with vegetables—an array of different types, including asparagus, broccoli, cauliflower, cabbage, carrots, green beans, brussels sprouts, onions, spinach, and kale.
Seaweed and super greens. Seaweed does far more than bring a briny crunch to food. Its high-fiber content promotes digestion, it fights free radicals, it lowers cholesterol,34 and because it contains healthy quantities of iodine, it supports thyroid health. Some of my favorite seaweeds are wakame, ogo, nori, kombu, and hijiki. Spirulina, a type of blue-green algae, is a seaweed too, and it comes with seriously jaw-dropping benefits. It is helpful for detoxing heavy metals, including arsenic; has antimicrobial properties and may be particularly helpful against candida; fights cancer, according to more than seventy peer-reviewed scientific papers; bolsters energy; and reduces blood pressure and cholesterol. Chlorella is a green algae that, as its name implies, is loaded with chlorophyll (the substance that makes plants green), giving it a range of benefits. It can protect you from exposure to heavy metals by decreasing their absorption35 and it bolsters immunity,36 both of which can help protect you from cancer. It lowers blood sugar and cholesterol as well.37 Moringa, a tropical plant, has gained a reputation for fighting inflammation. It’s also a libido and immune system booster that has been used in Ayurvedic medicine for years to prevent or treat stomach ulcers, liver disease, kidney damage, digestive issues, and fungal and yeast infections, including candida. Cilantro’s fresh flavor has become popular, but you probably didn’t know that it also bolsters heart health by lowering cholesterol and blood sugar,38 settles digestive upset, and protects against some strains of bacteria that cause food poisoning.39 Parsley has similarly impressive benefits, including providing relief from bloating, improving digestion, reducing bad breath, protecting bones (thanks to its heavy dose of vitamin K), and potentially fighting cancer. In Chinese medicine, parsley is used as a treatment for hypertension, cardiac disease, and urinary tract infections as well. Wheat grass juice, which was a favorite among ancient Egyptians, who used it to support their health and vitality, can increase the absorption of electrolytes and vitamins C and E. It can also reduce free radical damage, reduce cancer risk, support the effects of chemotherapy,40 and help lower cholesterol.
The ancient strategy that can guide you toward specific foods that are right for you
In the preceding chapters, I shared some of the most effective eating strategies from the ancient world. But there’s another fascinating approach that can help you home in on specific foods that are best for you. Known as the doctrine of signatures, or “like supports like,” the theory says that foods that look like a body part are beneficial for that body part. Paracelsus, a Swiss physician in the fifteenth century, explained it this way: “Nature marks each growth… according to its curative benefit.” Take carrots. Slice one open, and you’ll see that it actually looks like an eye. Today there are numerous medical studies that have proven that the nutrients in carrots, like beta-carotene and lutein, improve eye health.
The idea that nature holds clues for how to use food medicinally was hit upon, seemingly independently, by a variety of cultures around the world, from Asia to the Middle East. Pliny the Elder, the Roman naturalist who died in AD 79, was the first to mention it in the West—and the idea was picked up through the years by a number of well-known physicians and botanists. William Coles, a seventeenth-century botanist, wrote that God “stamped upon [edible plants] a distinct forme but also hath given them particular Signatures whereby a man may read the use of them.” Although the idea is generally scoffed at in the West today, I believe he was right. Here are some super healthy foods that science has shown abide by the doctrine of signatures. You can also use this as a guide to the foods that can treat your health weaknesses.
Carrots resemble eyes—and bolster vision. These crunchy veggies are great sources of lutein and beta-carotene, antioxidants that support eye health and protect against age-related eye diseases like macular degeneration. What’s more, beta-carotene converts into vitamin A, which helps you see in the dark.41
Walnuts look like mini brains—and are the best nut for brain health. Research in mice with Alzheimer’s has shown that a walnut-heavy diet improves memory and learning,42 and studies of aging people have shown that eating walnuts improves cognitive processing speed, mental flexibility, and memory.43
Celery stalks look similar to bones—and protect bone health. Celery contains silicon, which contributes to bone strength. It’s also an excellent source of vitamin K, which works with calcium to build strong bones, and potassium, which neutralizes acids that erode bone calcium.
Beets are blood red—and can help with anemia, blood flow, and blood pressure. Rich in iron, these red beauties can bolster hemoglobin, the red protein in blood that’s responsible for oxygen transport. Beets also contain nitrates, which transform into nitric oxide, a substance that dilates blood vessels, lowering blood pressure and improving the body’s ability to deliver oxygen-rich blood to tissues. Research shows that beet juice improves exercise stamina up to 16 percent.44
Onions resemble cells—and protect them. Onions contain vitamin C, which shields cells from damage caused by unstable free radical molecules, and potassium, which is required for normal cell function. And because they contain sulfur, onions can protect cells from cancer.
Tomatoes look like heart chambers—and they’re cardioprotective. Slice open a tomato and you’ll find heart-like chambers. Studies show that eating tomatoes reduces blood pressure, protects the heart from damage during a heart attack, improves survival rates in patients with heart failure, and reduces the risk of stroke.
Grape clusters look like lung alveoli—and protect lungs. Grapes contain anthocyanins, a type of flavonoid that’s critical for maintaining lung function as you age.
Ginger looks like a stomach—and is a potent antidote for nausea. Gingerol, the ingredient that gives ginger its tangy taste, has the ability to prevent nausea and vomiting.
Sweet potatoes are shaped like a pancreas—and promote its healthy functioning. In TCM, sweet potatoes are used to support the spleen and pancreas. And even though they’re “sweet,” they contain slow-release carbs and the hormone adiponectin, which help promote healthy blood sugar, thereby helping the pancreas do its job.
Reishi mushrooms resemble kidneys and adrenals—and support these glands. In TCM, reishi is considered a tonic for qi, and studies show it promotes energy and stamina, even in those with fatigue-causing conditions like fibromyalgia.45
Avocados look like a uterus—and support reproductive health. Avocados contain a healthy dose of folic acid, a B vitamin that’s crucial during pregnancy for the health of the baby and can reduce the risk of cervical dysplasia, a precancerous condition.
Figs resemble testicles—and they benefit sperm. They’ve long been used to e
nhance fertility, and recent research has confirmed that fig extract can improve sperm count and motility.46
Olives look like ovaries—and protect reproductive health. Healthy fats are critical for manufacturing the reproductive hormones necessary for conception, and they’re good for maintaining general reproductive health in both men and women.
Coconuts look like heads—and coconut oil is good for brain health. Research shows that consuming medium-chain triglycerides, the type of fat in coconut oil, can improve brain function in people with mild forms of Alzheimer’s.47
Ginseng roots look like mini humans—and support whole-body health. Ginseng is used to increase energy, improve cognition, reduce blood sugar and stress, promote relaxation, and enhance overall well-being.
Organ meat and glandulars from animals support the same organ in people. As I mentioned above, livers of beef and chicken, for instance, have extremely high levels of B vitamins, including vitamin B12, which promotes liver health. Animal hearts contain CoQ10 and iron, both of which support the human cardiovascular system. Muscle meat, like chicken breast and steak, supports healthy muscle tissue. Likewise, bone broth enhances our bone marrow, bones, ligaments, tendons, gut lining, and skin—all of which are made up of collagen.
I’m thrilled to be able to share these ancient secrets with you. They’ve been hidden too long. By eating more like the ancients did, you’ll give your body the fuel it needs to fight viral and bacterial infections, power through your days with plenty of energy, and function at your highest level.
PART II
Your Ancient Pharmacy
CHAPTER 6
The Healing Value of Herbs, Spices, and Mushrooms
How to Use the Potent Medicine Available in Your Local Grocery Store
Recently, my father, who is seventy and lives in Florida, was waterskiing. (Yes, you read that right.) It was December, so the water was a chilly 60 degrees. Several days later, he was hospitalized with pneumonia. His physicians put him on high-dose antibiotics, but I didn’t believe he needed them. So I flew to Florida and said, “Dad, we are going to get you out of here”—and I brought him to my home in Nashville.
I called Gil Ben-Ami and Dr. Anis Khalaf, two of my closest friends and colleagues, who have vast experience with ancient medicine. I often consult with them on serious or challenging cases. This time, we put together a program to expel the water from my dad’s lungs and strengthen his immune system, since what he really needed was strong internal defenses to fight the bug causing his illness.
Dr. Anis gave him acupuncture treatments, and I treated him with cupping. We also had my dad consume a diet designed specifically to strengthen his immune system and lung function. It included chicken bone broth soup, baked pears with walnuts, and steamed asparagus, cauliflower, and radishes with tahini. At the same time, we had him take a combination of herbs, including astragalus, elderberry, echinacea, ginger, licorice, and garlic. Finally, we had him watch funny movies and consciously try to cultivate joy, because the metal element (remember, the lungs correspond with metal) can be hampered by sadness. And of course I prayed for him every day.
In just a few weeks, my dad was as good as new. When he went back to Florida, I told him he wasn’t allowed to water-ski for a month, and I advised him to drink warming beverages and herbs before and after skiing in chilly conditions.
I realize that goes against everything Western medicine wants us to believe, which is that pharmaceuticals are the only way to cope with disease. But ancient doctors would have considered the pills and tablets inside those ever-present amber bottles toxic to the body. Early physicians relied on herbs, spices, mushrooms, organ meats, and essential oils—gentle, natural remedies that successfully treat a vast range of conditions by restoring balance to the body. Even today, throughout the Middle East, India, and Asia, herbal formulas and teas are used for healing—yet most of these treatments are still disregarded, demeaned, and even concealed by Western medicine. As a result, you’ve never heard of, much less used, some of the safest, least expensive, and most effective medicines available—including medications that can disable viruses and bolster your immune system.
Well, that’s about to change. In this chapter and the three that follow, I provide an in-depth guide to these buried secrets, complete with practical information on what conditions they can treat, and the latest science supporting their effectiveness. When I began learning about these approaches, I was stunned that this alternate universe existed, and I was eager to begin practicing medicine in a way that was guided by millennia-old traditions. The intervening years have only made me more enthusiastic about these overlooked healing jewels. As you learn more about how these approaches work, and come to understand why these ancient remedies can transform your health in ways that toxic prescription meds never will, I believe that you’ll begin to share my excitement.
Meet nature’s most potent medicines—and learn how they can optimize your health
Like medications, herbs and mushrooms contain active ingredients, each of which makes these simple plants particularly good at targeting specific health problems. In chapter 4, I provided a quick overview of some well-known culinary herbs, spices, and mushrooms and the ways they can improve your health. Now I want to take a more in-depth look at some of the plants I’ve already mentioned—and introduce you to some of my favorite lesser-known remedies, along with how to use them. With any herbal supplement that has a range of dosages, start with the lowest to see how it makes you feel, then take more as needed. Here are eleven common health problems and the superstar herbs and mushrooms that can treat them:
The top immunity boosters and virus fighters
Your immune system is on duty round-the-clock, fighting bacteria and viruses, getting rid of dead or dying cells, clearing away mutated cells that could turn into cancer, and scanning for foreign substances. In other words, keeping it strong is one of the most important things you can do for your health—especially when new bugs come along, like the novel Covid-19 virus. To keep your internal defenses as robust as possible, add these potent herbs to your stay-well arsenal now.
Reishi. Known as the “mushroom of immortality,” this adaptogen strengthens adrenal qi, enhances longevity, and supports and strengthens immunity. In TCM, reishi is the most widely prescribed medicinal mushroom. I use it on a regular basis to keep my immune system strong, and it was one of the go-to supplements I had my mom take when she was fighting (and overcame) cancer, because it not only strengthens the immune system, but has also been shown to be specifically effective against cancer, especially tumors in the lung, breast, prostate, and bone.1 Research shows that reishi increases the activity of natural killer cells.2 This mushroom actually needs antibacterial and antiviral compounds to survive, so it naturally contains significant quantities of these substances. Not surprisingly, studies show that this super fungus has the ability to fight a number of viruses, including herpes and influenza A—a strain that’s common during most flu seasons. A paper published in the British Journal of Sports Medicine found that a reishi supplement improved the function of lymphocytes (one of the main types of immune cells) in athletes exposed to stressful conditions.3 They’re also high in triterpenes, which can reduce allergies and asthma. Reishi are available in capsule, powder, or tincture form. Check the package for the species name, Ganoderma lucidum. Use 2 to 9 grams a day.
Elderberry. Elderberry-based medicines date back to ancient Egypt, and Hippocrates described the plant as his “medicine chest” because it could mitigate such a huge array of health concerns. Thanks to its high content of anthocyanidins (plant pigments with potent antimicrobial properties), elderberries can be exceedingly helpful against viruses and bacteria. When used within the first forty-eight hours of the onset of cold or flu symptoms, for instance, an extract of elderberry may shorten the duration of the illness.4 A study published in Nutrients found the extract can reduce cold duration and severity among air travelers.5 There’s also evidence that it can help treat bact
erial sinusitis.6 What’s more, it can act as a natural diuretic, ease allergies, and help prevent cancer. Look for elderberry syrup, the most effective form of the herb, for treating viral and bacterial infections. Take according to package directions.
Echinacea. Native Americans used this botanical remedy to treat mumps and measles—and early settlers adopted the practice. Today, it’s known best for its cold-slaying power. One study in Lancet Infectious Diseases found it reduces the risk of catching a cold by 58 percent.7 And if you take it when your symptoms first appear, it can save you from coming down with a full-on cold, or at least limit its duration.8 What’s more, a 2015 study found that the herb was as effective as prescription Tamiflu for treating the flu.9 Liquid forms of the supplement may be the most beneficial. For cold prevention, take 2,400 milligrams daily for four months during cold and flu season. To treat a cold, take 500 milligrams twice a day for 10 days.