by Dr. Josh Axe
Lunch: Detox Soup (here)
Dinner: Dr. Axe Immunity Bowl (here)
Wednesday
Breakfast: Detox Shake (here)
Lunch: Grilled salmon with steamed asparagus, broccoli, and radishes with Israeli Hummus (here)
Dinner: Carrot Ginger Soup (here) with chicken thighs
Thursday
Breakfast: Apple Pie Sauce (here)
Lunch: Arugula Salad with Beets and Goat Cheese (here)
Dinner: Grilled fish with baked vegetables
Friday
Breakfast: Goji Collagen Smoothie (here)
Lunch: Ancient Grains Bowl (here)
Dinner: Salmon Cakes (here) with steamed vegetables and tahini
Saturday
Breakfast: Coconut Yogurt Parfait (here)
Lunch: Chicken, vegetable, and rice soup
Dinner: Spaghetti Squash with Grass-Fed Beef Meatballs (here)
Sunday
Breakfast: Pumpkin Smoothie (here)
Lunch: Ahi Tuna Salad (here)
Dinner: Coconut Chicken Tenders (here) with roasted broccoli and cauliflower with tahini
Fire: Neurological and Cardiovascular Systems
In the West, we think of heart health as cardiovascular fitness. That’s certainly an important part of the equation, but true heart health requires happiness, love, and a sense of contentment with your life’s journey. TCM healing recognizes that the heart is the emotional and mental epicenter of your well-being. Indeed, in ancient medicine theory, your body has three brains: the first is in your central nervous system, the second is in your gut, and the third is in your heart. And research today confirms that those are the three areas of your body with the most nerve tissue. The Chinese word for heart, xin, is often translated as “heart-mind.” So in addition to governing blood circulation, the heart regulates things like sleep, memory, consciousness, and spirit, and is closely linked to the nervous system and the brain.
Symptoms of heart-neurological imbalance: Difficulty concentrating, insomnia, heart palpitations, high blood pressure, poor long-term memory, and emotional problems, like depression.
Emotions that can impair heart-neurological function: Lack of enthusiasm, low vitality, despair, and not having a life passion, mission, or sense of purpose.
Most common dysfunctional neurological and cardiovascular patterns:
Heart yin deficiency. Often, heart yin deficiency results from an unhealthy liver that is consuming more than its share of the body’s yin. But it also may be caused by a weakness in the kidneys. It manifests as an “unstable spirit,” with insomnia, excessive dreaming, memory loss, and racing or irregular heartbeat.
Heart fire. This can occur when the liver fails to nourish the heart with blood, nutrients, and qi. Your nails and eyes can become dry, and you may develop insomnia, anxiety, and heart palpitations.
Easy, everyday strategies to support heart-neurological health: Practice gratitude by writing down, or just thinking about, a few things you’re grateful for before you drift off to sleep. And do things that stimulate your heart and lift your spirits—smile at neighbors and people you meet on the street; sing your favorite songs at the top of your lungs; make connections with people in your community; plan adventures and social activities with friends; and make a list of people that you love to be around—and spend more time with them!
Foods that nourish the fire element and neurological and cardiovascular systems:
Vegetables: Arugula, asparagus, beets, broccoli, brussels sprouts, chard, chives, eggplant, endive, green leafy vegetables, okra, red bell peppers, red cabbage, tomato, parsley, and spinach
Fruits: Avocados, olives, cherries, goji berries, pomegranate, raspberries, and strawberries
Grains and starches: Barley, corn, oats, and quinoa
Meat and fish: Bone broth, beef, lamb, liver, fatty fish, and poultry
Nuts and seeds: Coconut, pistachios, sunflower seeds, and walnuts
Legumes: Red lentils, chickpeas, and kidney beans
Herbs and Spices: Cinnamon, black pepper, garlic, rosemary, and turmeric
Other: Coffee, dark chocolate, and shiitake mushrooms
7-Day Eating Plan to Heal Cardio-Neuro (Fire) Imbalance
Monday
Breakfast: Chocolate Cherry Shake (here)
Lunch: Arugula Salad with Beets and Goat Cheese (here)
Dinner: Grass-fed burger with steamed vegetables and tahini
Tuesday
Breakfast: Oatmeal with walnuts, collagen protein, and dates
Lunch: Beef Stew (here)
Dinner: Chicken or salmon with roasted vegetables
Wednesday
Breakfast: Sweet Potato Hash Bowl (here)
Lunch: Turkey burger, avocado, and tomato in a lettuce wrap
Dinner: Steak with grilled asparagus and broccoli
Thursday
Breakfast: Goji Collagen Smoothie (here)
Lunch: Salmon Teriyaki (here) and vegetable stir-fry
Dinner: Short Rib Tacos (here)
Friday
Breakfast: Two fried eggs with avocado and chicken sausage
Lunch: Arugula Salad with Beets and Goat Cheese (here)
Dinner: Paleo Meatloaf (here)
Saturday
Breakfast: Congee (here) with pistachios and dates
Lunch: Butternut Squash Bisque (here) with Grass-Fed Beef Meatballs (here)
Dinner: Eggplant Lasagna (here)
Sunday
Breakfast: Coconut Yogurt Parfait (here) and Turmeric Golden Milk (here)
Lunch: Coconut Chicken Tenders (here) with roasted vegetables and Israeli Hummus (here)
Dinner: Spaghetti Squash with Grass-Fed Beef Meatballs (here)
If you are a vegan or vegetarian, here is a link to a plant-based meal plan that is nourishing to all organ systems. In addition, I recommend using the following supplements to address nutritional deficiencies that are common with vegetarian diets: vegan protein powder, vitamin B-complex, and probiotics. Vitamin D, zinc, iron, and omega-3 fatty acids are also essential. http://draxe.com/ancient-remedies-bonuses/
Vegetarian—TCM
TCM practitioners recommend that almost everyone consume some animal-based foods, especially bone broth and collagen—but they advocate eating smaller quantities than most people consume today. As long as animal protein is wild-caught, grass-fed, and humanely cared for, it is healthy for most people. However, if you feel a vegan or vegetarian diet is a better fit for your personal belief system, you will want to make sure you are getting alternative sources of protein, essential fats, and specific nutrients, such as collagen and vitamins, that are missing from a vegan diet. This nutritious vegan eating plan addresses those deficiencies. In addition, to keep your body strong and balanced, I recommend supplementing a plant-based diet with a vegan protein supplement, B-complex vitamins, and probiotics.
7-Day Vegan TCM Eating Plan
Monday
Breakfast: Pumpkin Smoothie (replace collagen with vanilla plant protein)
Lunch: Ancient Grains Bowl
Dinner: Quinoa, Black Bean, and Mushroom Burgers with sweet potato fries
Tuesday
Breakfast: Oatmeal with walnuts, vegan protein, and manuka honey (to make it vegan, omit the honey)
Lunch: Vegetable-and-rice soup
Dinner: Pinto beans with steamed vegetables and tahini
Wednesday
Breakfast: Sweet potato hash with eggs or tempeh
Lunch: Barley-and-mushroom soup
Dinner: Salad with arugula, chickpeas, beets, walnuts, spinach, feta, olive oil, and balsamic vinegar (to make it vegan, omit the feta)
Thursday
Breakfast: Vanilla Cherry Smoothie (replace collagen with vanilla plant protein)
Lunch: Teriyaki stir fry with rice noodles, cashews, and vegetables
Dinner: Carrot Ginger Soup with Quinoa, Black Bean, and Mushroom Burgers
Friday
Breakfast: Coconut yogurt with
walnuts, blueberries, chia seeds, and honey (to make it vegan, omit the honey)
Lunch: Whole-grain pasta with vegan cheese sauce and steamed broccoli
Dinner: Spaghetti squash with vegan meatballs (store bought or homemade) and a sauce of olive oil, basil, and sea salt
Saturday
Breakfast: Blueberry-pumpkin pancakes
Lunch: Lentil-Stuffed Sweet Potatoes with steamed vegetables and hummus or tahini
Dinner: Mashed-chickpea salad with onions, celery, and vegan mayo, served with grilled asparagus and broccoli
Sunday
Breakfast: Congee with pistachios and dates
Lunch: Butternut Squash Bisque with grilled asparagus
Dinner: White Bean Soup with homemade cornbread
Ancient medicine is the future of medicine
I envision a world in which holistic, nourishing treatments become the norm, regardless of what condition you have—a world in which synthetic drugs are prescribed rarely, practitioners work together to help patients achieve optimal results, and doctors rely on holistic treatments to support and augment the body’s own miraculous ability to heal. In that world, your doctor would prescribe a personalized diet, herbal supplements, and lifestyle adjustments designed to heal the root cause of your illness or condition. Rather than drugs and surgery, your doctor would recommend therapeutic modalities like acupuncture, chiropractic, and gua sha. And your doctor would not only ask you how you feel emotionally—whether you’re stressed or sad or overburdened at work—but also suggest emotional strategies to help you heal, or refer you to a therapist who understands how to treat the emotional roots of health issues without medication.
This is the future I see. It’s a future where supposedly incurable diseases are healed, where patients are empowered with hope, and where doctors treat the whole person, in all their emotional, physical, and spiritual complexity. Now that you’ve come this far with me on your ancient remedies journey, I hope you can envision that healthy, wholesome future, too. If we have the ability to imagine this alternate reality together, we have the capacity to create it—and bring a new level of healing to the world.
CHAPTER 12
Prescriptions for 70+ Conditions
A Comprehensive Guide to Healing with Ancient Remedies
Now that you have a solid introduction to ancient remedies, it’s time to take action with personalized health protocols designed for you. In this chapter, you’ll find seventy-five common health conditions, from acid reflux to weight gain, along with the ancient perspective on the underlying root cause of each condition and the most effective treatments, including diet, herbs, lifestyle habits, and essential oils. These age-old antidotes can help you eliminate your health issues by restoring your body’s natural balance—and avoid pharmaceuticals and their damaging side effects.
As you begin using these approaches, it’s wise to enlist the support of a doctor who understands herbalism, TCM, or functional medicine, so you can consult with them if you have lingering symptoms. In addition, if you are on medications, please consult with your healthcare provider about how they might interact with herbs and supplements. If you have a diagnosis or health problem that’s not listed here, go to draxe.com and search my website, or type “Dr. Axe” into your search engine, along with the name of your condition.
I pray you are blessed with extraordinary health!
ACID REFLUX. Also known as gastroesophageal reflux disease (GERD), acid reflux happens when stomach acid leaks back into the esophagus, causing a burning sensation in the chest. Poor diet, pregnancy, and hiatal hernias are common causes.
Ancient perspective: The root cause is weak stomach qi and liver stagnation. Worry, overthinking, emotional stress, and frustration will make these symptoms worse.
Foods That Harm: Chocolate, alcohol, spicy food, fried food, tomatoes, citrus, soda, energy drinks, artificial sweeteners, mint, dressings, oils, refined grains
Foods That Heal: Ginger, fennel, aloe vera, honey, cooked vegetables, pumpkin, squash, oatmeal, bone broth, organic chicken, wild-caught fish, rice, oats, apples, pears
Top 5 ancient prescriptions:
1. Licorice root. Soothes the stomach. Take 500 to 1,000 mg daily.
2. Ginger. Balances stomach acid. Take 500 mg or drink 1 cup of tea twice daily.
3. Probiotics. Clears out bad bacteria. Take 25 to 50 billion IU daily.
4. Apple cider vinegar or baking soda. Both neutralize stomach acid. Drink 1 tablespoon of apple cider vinegar in a glass of water, and at another meal try ¼ teaspoon baking soda dissolved in a glass of water. See which one gives more relief and continue.
5. Fennel. Reduces stomach inflammation. Take 500 mg 2 or 3 times daily.
Other remedies: Try acupuncture,1 eat small portions, chew thoroughly, avoid food 3 hours before bed, control stress with deep breathing, meditation, yoga, or exercise.
Essential oils: Add 1 drop of ginger or fennel oil to food or drink before meals.
ACNE. Skin breakouts happen when pores get clogged. It’s caused by hormones, poor diet, stress, and some medications.
Ancient perspective: In TCM, the underlying cause is damp heat in the spleen and liver.
Foods That Harm: Conventional dairy, sugar, gluten and wheat, chocolate, fried food, fast food, hydrogenated oils, processed food, packaged snacks
Foods That Heal: Leafy greens, asparagus, broccoli, cauliflower, celery, green beans, pumpkin, squash, berries, apples, rice, oats, organic chicken, omega-3-rich foods (salmon, tuna), zinc-rich foods (pumpkin seeds, beans)
Top 5 ancient prescriptions:
1. Probiotics. Improves gut health and clears out candida, which can reduce acne. Take 25 to 50 billion IU daily.
2. Zinc. Has been shown in clinical studies to significantly reduce acne. Take 15 to 30 mg of a whole food–based zinc supplement daily.
3. Guggul. Fights cystic acne in particular. Take 25 mg twice daily.
4. Vitex. Treats hormonally induced acne. Take 400 mg daily before breakfast.
5. Fish oil. Reduces inflammation, a primary cause of acne. Take 1,000 to 2,000 mg daily.
Other remedies: Drink holy basil tea and consider supplements of vitamin A, vitamin B complex, burdock, and milk thistle. Reducing stress and worry are keys to reducing acne. Practice meditation, spiritual growth reading, walking in nature, or yoga daily.
Essential oils: Mix 4 to 8 drops of tea tree oil (or lavender or clary sage oil) with 1 teaspoon coconut oil and 1 teaspoon manuka honey and use a cotton ball to dab onto pimples.
ADRENAL FATIGUE. The adrenals are integral to the body’s stress response, and in our high-stress culture, they’re being overtaxed. Signs include body aches, moodiness, depression, weight gain, food cravings, difficulty waking up, and hair loss.
Ancient perspective: Kidney qi deficiency is the underlying cause, according to TCM.
Foods That Harm: Caffeine, sugar, artificial sweeteners, refined grains, starchy carbs, processed food, hydrogenated oils
Foods That Heal: Leafy greens, asparagus, broccoli, cauliflower, carrots, peas, pumpkin, berries, goji, figs, pomegranates, rice, oats, quinoa, coconut oil, chestnuts, chia seeds, hemp seeds, wild-caught fish, bone broth, grass-fed beef, chicken, seaweed, miso, green beans, kidney beans, chickpeas
Top 5 ancient prescriptions:
1. Ashwagandha. Supports a healthy stress response. Start with 500 mg daily and increase gradually up to 1,250 mg.
2. Rehmannia. Strengthens adrenal qi. Take up to 350 mg daily.
3. Schisandra. Boosts energy and clarity and keeps cortisol in check. Take 1 to 3 g daily.
4. Holy basil. Counters metabolic stress by normalizing blood glucose and blood pressure. Drink 1 or 2 cups of holy basil tea daily.
5. Reishi, chaga, and cordyceps mushrooms. Lowers cortisol. Take 1,000 mg of each daily.
Other remedies: Try meditation, spiritual reading, prayer, digital fasting, walking in nature, yoga, and gratitude. Build downtime into your day and get 8 hours of
sleep a night.
Essential oils: Diffuse 2 or 3 drops of lavender or chamomile oil to promote relaxation.
ALLERGIES. Allergies develop when the immune system overreacts to an environmental trigger, whether it’s pollen, dust, food, or bee stings. Food sensitivities to gluten, lactose, tyramine, or additives aren’t allergies and don’t involve the immune system.
Ancient perspective: In TCM, lung qi deficiency causes sneezing, and liver qi deficiency causes itchy, red eyes. Stress and lack of sleep contribute.
Foods That Harm: Gluten, conventional dairy, hydrogenated oils, eggs, processed food, alcohol, caffeine, sugar
Foods That Heal: Fresh vegetables, asparagus, cauliflower, celery, citrus fruits, berries, pears, wild-caught fish, chicken, bone broth, rice, oatmeal, flaxseed and chia seeds, ginger, raw local honey, seaweed, miso, fermented foods
Top 5 ancient prescriptions:
1. Stinging nettle. Has antihistamine properties. Take 300 to 500 mg twice daily.
2. Butterbur. Combats excess mucus and hay fever. Take 500 mg daily.
3. Quercetin and vitamin C. Lowers histamine. Take 1,000 mg of each 3 times daily.
4. Probiotics. Improves immunity and gut health. Take 50 billion IU daily.
5. Reishi mushrooms. Contains triterpenes, which reduce allergies. Take as directed.
Other remedies: Try acupuncture and/or chiropractic, consume 1 to 2 teaspoons local honey and bee pollen year-round to build a tolerance to regional pollen, drink 8 glasses of water a day, and sleep 8 hours a night. Use a neti pot to thin mucus and flush nasal passages. Also, eating locally and spending more time outdoors in nature during non-allergy season will help.