by Dr. Josh Axe
Foods That Harm: Packaged food, sugar, acidic food, alcohol, foods that contains L-arginine (nuts, seeds, meat, legumes, seaweed)
Foods That Heal: Zinc-rich foods (eggs, liver, pumpkin seeds); wild-caught fish (sardines, cod); asparagus, broccoli, cauliflower, spinach, carrots, pumpkin, squash, red bell peppers, blueberries, apples, kiwi, citrus, miso
Top 5 ancient prescriptions:
1. Licorice root. Contains glycyrrhizic acid, a compound that can kill cells infected with the virus. Take 500 to 1,000 mg daily.
2. Propolis. Studies show it helps heal herpes. Take according to package directions.
3. L-lysine, zinc, and vitamin C. These nutrients boost immunity and studies show they reduce herpes. Take according to package directions.
4. Garlic. Potent antiviral. Take 2 tablets or eat 2 fresh garlic cloves daily.
5. Elderberry syrup. Prevents and shortens outbreaks. Take as directed.
Other remedies: Apply a warm compress to reduce pain and swelling. Reduce stress with meditation, spiritual growth reading, exercise, walks in nature, and daily downtime.
Essential oils: Apply 1 or 2 drops of Melissa oil (lemon balm) to a cold sore 3 times daily. Add 1 drop of tea tree oil to ¼ teaspoon coconut oil and apply to sore 3 times daily.
HIGH BLOOD PRESSURE. Blood pressure is the measure of the force of blood pushing against the walls of the arteries. When it’s too high (aka hypertension), it puts you at risk of heart attack and stroke.
Ancient perspective: In TCM, high blood pressure is caused by liver yang rising, which is related to stress, or kidney yin deficiency, which is linked to poor diet or a sedentary lifestyle.
Foods That Harm: High-sodium food, sugar, refined grains, caffeine, processed meats, canned food, alcohol
Foods That Heal: Salmon and other wild-caught fish, cage-free eggs, grass-fed meat, leafy greens, asparagus, broccoli, beets, spinach, beans, walnuts, seeds, coconut oil, avocados, blueberries, goji, raspberries, pomegranates, oats, dark chocolate
Top 5 ancient prescriptions:
1. Hawthorn. Can reduce blood pressure. Take 1,200 mg of an extract daily.
2. Garlic. A natural vasodilator, it can reduce blood pressure. Take 500 mg daily.
3. Fish oil. Reduces blood pressure. Take 1,000 to 3,000 mg daily.
4. CBD. Research shows it reduces blood pressure.13 Take 100 to 160 mg daily.
5. Ginger tea. Lowers blood pressure by blocking calcium channels. Steep 1 tablespoon of grated fresh ginger in 2 cups of boiling water. Sip throughout the day.
Other remedies: Try acupuncture, prayer, meditation, yoga, walking in nature, exercise, and other lifestyle habits to lower stress, like spiritual growth reading, gratitude, digital detox, and building downtime into your day. Magnesium and potassium may also help.
Essential oils: Diffuse 3 drops of lavender, ylang-ylang, rosemary, or frankincense oil. You can also apply frankincense oil to your chest, back of neck, or bottoms of feet.
HYPERTHYROIDISM. Also known as Graves’ disease, this autoimmune disorder causes an overproduction of thyroid hormones. Signs include insomnia, sensitivity to heat, hand tremors, irregular periods, digestive problems, weight loss, and mood changes.
Ancient perspective: In TCM, hyperthyroidism is caused by spleen qi and yin deficiency, particularly related to the wood element. The goal is to restore yin/yang balance.
Foods That Harm: Packaged food, sugar, gluten, refined grains, flour, conventional dairy, spicy food, citrus fruits, vinegar, caffeine, alcohol
Foods That Heal: Bone broth, wild-caught fish, chicken, duck, eggs, spinach, kale, green beans, carrots, celery, zucchini, seaweed, apples, blueberries, blackberries, goji, peaches, mango, beets, pumpkin, squash, sweet potatoes, rice, oats, millet, beans, coconut oil, olive oil, flaxseed, mushrooms
Top 5 ancient prescriptions:
1. Bugleweed. Can suppress the thyroid. Take 2 ml of a tincture 3 times daily.
2. Lemon balm. Lowers thyroid hormone. Take 2 ml of a tincture 3 times daily.
3. Rehmannia. Supports thyroid qi and yin. Take up to 350 mg daily. (Avoid if you’re pregnant or breastfeeding.)
4 CBD oil. Calms thyroid and builds yin. Take 160 mg daily.
5 Astragalus. Supports thyroid. Take 1,000 mg daily.
Other remedies: Try acupuncture, meditation, and aerobic exercise. To further reduce stress (which can ignite autoimmune reactions), try digital fasting, walking in nature, walking barefoot on the grass, and spiritual growth reading.
Essential oils: Apply 2 or 3 drops each of Melissa (lemon balm), frankincense, and myrrh oil below your Adam’s apple (where your thyroid is) twice daily.
HYPOTHYROIDISM. An underactive thyroid can cause moodiness, weight gain, fatigue, feeling cold, constipation, stiffness, and rough skin.
Ancient perspective: In TCM, the cause is qi deficiency and spleen or kidney yang deficiency, so the goal is to restore yin/yang balance. Hypothyroidism is exacerbated by stress.
Foods That Harm: Goitrogrens (raw cruciferous vegetables, red wine, beer, soy, peanuts), sugar, gluten, refined grains, processed food, conventional dairy
Foods That Heal: Bone broth, fish, chicken, beef, lamb, leafy greens, cooked green beans, asparagus, seaweed, pumpkin, squash, sweet potatoes, berries, goji, stewed fruit, beans, chickpeas, fermented foods, chia seeds, walnuts, brazil nuts, coconut oil, beans, rice, oats, dates, cinnamon, ginger
Top 5 ancient prescriptions:
1. Ashwagandha. Balances cortisol and thyroid hormones. Start with 500 mg daily and increase gradually, up to 1,250 mg.
2. Astragalus. Supports thyroid function. Take 1,000 mg daily.
3. Probiotics. Treats leaky gut and reduces nutrient deficiencies that contribute to thyroid problems. Take 25 to 50 billion IU daily.
4. Kelp. Contains iodine for thyroid support. Consult with holistic doctor on iodine supplementation. Spirulina and chlorella are also beneficial; take as directed.
5. Schisandra. Supports adrenals and lowers stress. Take according to package directions.
Other remedies: Try acupuncture, prayer, meditation, walking in nature, and building downtime into your day. Strength training can help build yang. Selenium and vitamin B complex can also improve symptoms.
Essential oils: Rub 2 to 4 drops of frankincense and lemongrass oil on the thyroid.
IMMUNE SYSTEM WEAKNESS. Meant to rid the body of bacteria, viruses, and mutated cells, your immune system is most effective when it’s strong. If it’s weak, you fall prey to many seasonal bugs. Stress, age, poor diet, and lack of sleep can lower immunity.
Ancient perspective: In TCM, immunity can be bolstered by strengthening lung and spleen qi.
Foods That Harm: Gluten and other food allergens, sugar, processed carbs, additives and preservatives, produce with pesticides, meat and dairy with antibiotics and hormones, alcohol
Foods That Heal: Cooked asparagus, broccoli, cauliflower, cabbage, carrots, celery, kale, spinach, squash, and pumpkin; vitamin C–rich fruits (citrus, kiwi, goji, amla, blueberries, strawberries); fermented foods (miso, ama); rice congee, bone broth, chicken, salmon, beef, shiitake mushrooms, garlic, onions, thyme, oregano, ginger
Top 5 ancient prescriptions:
1. Probiotics. SBO probiotics like bacillus species strengthen the gut and the immune system. Take 25 to 50 billion IU daily.
2. Elderberry. A natural immune booster. Take as directed.
3. Reishi. Enhances antibody response. Take as directed.
4. Astragalus. Strengthens the gut and immune system. Take 1,000 mg twice daily.
5. Bone broth. Supports gut health. Drink 1 or 2 cups daily.
Other remedies: Try acupuncture; exercise; get 8 hours of sleep a night; reduce stress with prayer, meditation, spiritual growth reading, exercise, walking in nature, and daily downtime; bolster joy by being with people and doing activities you love. Take turkey tail mushroom, schisandra, zinc, and vitamin D.
Essential oils: Take 1 drop orally of frankincense, l
emon, and ginger oil daily to support immune health.
INFERTILITY. Defined as an inability to conceive after trying for at least one year, infertility can be caused by hormonal issues, stress, poor nutrition, excessive exercise, and obesity.
Ancient perspective: Kidney yin deficiency and, for those who can conceive but can’t maintain a pregnancy, spleen qi deficiency.
Foods That Harm: Hydrogenated oils, processed meats, sugar, soda, low-fat dairy products, refined grains, fast food, fish with mercury, pesticide-laden produce, alcohol, caffeine
Foods That Heal: Wild-caught fish, bone broth, liver, grass-fed beef, chicken, eggs, walnuts, pumpkin seeds, brazil nuts, sesame tahini, coconut, olives, avocados, asparagus, broccoli, spinach, carrots, peas, pumpkin, squash, sweet potatoes, beans, rice, oatmeal, blueberries, figs, goji, grapes, dark chocolate, fennel, fenugreek, cinnamon, ginger
Top 5 ancient prescriptions:
1. Vitex. Can normalize menstrual cycles. Take 160 to 240 mg daily.
2. Dong quai. Bolsters blood flow to reproductive organs. Take 1,000 mg daily.
3. Rehmannia. Bolsters adrenals and reproductive organs. Take up to 350 mg daily.
4. Panax ginseng. Increases sperm count in men. Take 500 to 1,000 mg daily.
5. Astragalus. Helpful for men and women. Take 1,000 mg daily.
Other remedies: Try acupuncture; reduce stress and build faith with yoga, prayer, meditation, digital fasting, and spiritual reading; get 8 to 10 hours of sleep a night; do weight training; spend time around encouraging friends. Other supplements for women: maca, shatavari, ashwagandha, and evening primrose; for men: tribulus and fenugreek.
Essential oils: Diffuse 5 drops of sandalwood or ylang-ylang oil in the bedroom, or apply 2 drops of each to the temples, wrist, and chest. They’re aphrodisiacs for both men and women.
INFLAMMATION. Caused by chronic immune reactions, inflammation is associated with many health conditions, from Alzheimer’s to heart disease to cancer.
Ancient perspective: In TCM, inflammation is caused by excess yang or a yin deficiency, both of which are associated with excess heat.
Foods That Harm: Packaged food, fried food, sugar, artificial sweeteners, grains, gluten, flour, processed meat, dairy and meat with hormones or antibiotics, soybean oil
Foods That Heal: Leafy greens, asparagus, broccoli, cauliflower, carrots, beets, pumpkin, squash, berries, figs, kiwi, pineapple, walnuts, chia seeds, flaxseed and hemp seeds, bone broth, salmon and other wild-caught fish, grass-fed beef, avocado, olive oil, coconut, green tea, turmeric, galangal, ginger, rosemary
Top 5 ancient prescriptions:
1. Turmeric. A potent anti-inflammatory herb. Take 1,000 to 3,000 mg daily.
2. Bone broth or collagen powder. Has anti-inflammatory properties and supports connective tissue regeneration. Take 10 to 40 grams daily.
3. Boswellia. High in antioxidants and other anti-inflammatory chemicals. Take 600 to 700 mg several times daily.
4. CBD. Reduces inflammation and pain. Take 20 to 100 mg daily.
5. Fish oil. High in EPA/DHA, which reduce inflammation. Take 1,000 to 3,000 mg daily.
Other remedies: Try acupuncture and/or chiropractic; get 8 to 10 hours of sleep a night; practice yoga and reduce stress by walking in nature, spiritual growth reading, and carving out time to examine thoughts and beliefs that are contributing to unhealthy emotions.
Essential oils: Diffuse 3 drops of frankincense, rosemary, ginger, holy basil, lemongrass, wintergreen, or turmeric oil, all of which are anti-inflammatory.
INFLAMMATORY BOWEL DISEASE (CROHN’S AND COLITIS). Gut-lining inflammation impairs nutrient absorption and immune function. It causes diarrhea, nausea, fatigue, and weight loss.
Ancient perspective: In TCM, inflammatory bowel disease is caused by spleen qi deficiency and dampness. When the digestive system becomes weak, it can’t nourish the immune system and intestines. Worry, grief, and past trauma increase risk. For diet, combine earth element and metal element plans.
Foods That Harm: Fried food, spicy food, refined carbs, wheat, gluten, dairy products, high-fiber food, soda, caffeine
Foods That Heal: Cooked cauliflower, carrots, pumpkin, butternut squash, bone broth, miso soup, organic meat, fish, chicken, baked pears, applesauce, blueberries, coconut, avocado, tahini, rice congee, turmeric, ginger
Top 5 ancient prescriptions:
1. Probiotics. Reduces the incidence of diarrhea and supports digestion. Take 50 billion units once or twice daily.
2. Slippery elm. Contains mucilage, which relieves irritation of mucus membranes. Take as a tea or in capsule form twice daily.
3. Astragalus. Strengthens digestion. Take 1,000 mg daily.
4. Turmeric. Reduces inflammation. Take 1,000 to 3,000 mg daily.
5. Bone broth or collagen protein. Helps renew gut lining. Consume 20 g daily.
Other remedies: Try acupuncture. Take omega-3s, glutamine, and a multivitamin. Reduce stress through prayer, meditation, spiritual growth reading, nature walks, and spending time with positive friends to heal from past emotional trauma and build hope in the future.
Essential oils: Dilute 1 or 2 drops each of chamomile, frankincense, ginger, and peppermint oil with 1 teaspoon of coconut oil and rub over the abdomen twice daily.
INSOMNIA. Persistent inability to fall asleep or stay asleep can impair immunity, cause weight gain and moodiness, and increase the risk of relationship problems and car accidents.
Ancient perspective: In TCM, the cause of insomnia is a heart imbalance, with the heart and liver wrestling. Worry and lack of joy contribute.
Foods That Harm: Gluten, simple carbs, conventional dairy, sugar, spicy food, fried food, alcohol, caffeine after noon, solid food within 2 hours of bedtime
Foods That Heal: Omega-3-rich wild-caught fish (salmon, tuna), walnuts, almonds, seeds, turkey, chicken, grass-fed beef, organic fermented dairy, eggs, spinach, chard, kale, broccoli, asparagus, beets, pumpkin, tart cherry juice, kiwis, apples, peaches, passion fruit, beans, sprouted rice congee, oats, coconut, avocados, olives, tahini, mushrooms
Top 5 ancient prescriptions:
1. CBD oil. Reduces anxiety and pain and aids sleep. Take 40 to 160 mg before bed.
2. Valerian root. Promotes sleep. Take 300 to 900 mg before bed.
3. Chamomile. Reduces anxiety. Take 220 to 1,600 mg, or a cup of tea, before bed.
4. Melatonin. Best for those who wake up in the night. Take 0.3 to 3 g before bed.
5. Magnesium. Supports relaxation and sleep. Take 300 to 600 mg in the evening.
Other remedies: Try acupuncture and/or chiropractic; get morning sunlight to reset circadian clock; get daily exercise; reduce stress with prayer, meditation, spiritual reading, yoga, digital fasting (no screen time within 3 hours of bed), and gratitude practice; keep noise and light out of the bedroom; and maintain a regular sleep/wake schedule.
Essential oils: Diffuse 5 drops of lavender or chamomile oil in your bedroom.
IRRITABLE BOWEL SYNDROME. Caused by abnormal nerve, enzyme, and muscle function in the gut, IBS is worsened by food sensitivities, stress, and poor sleep. Symptoms include weekly bouts of constipation, bloating, diarrhea, gas, and abdominal cramps.
Ancient perspective: In TCM, IBS is caused by a pattern of spleen qi deficiency and dampness, with the root cause being stress, overwork, worry, lack of hope, and holding on to hurts from the past.
Foods That Harm: Gluten, grains, conventional dairy, sugar, refined flour, spicy food, ice-cold drinks, ice cream, hydrogenated oils, excessive omega-6 fats, caffeine
Foods That Heal: Cooked cauliflower, carrots, pumpkin, butternut squash, bone broth, miso, organic meat, fish, chicken, baked pears, applesauce, blueberries, coconut, avocados, tahini, rice congee, turmeric, galangal, and ginger
Top 5 ancient prescriptions:
1. Probiotics. Reduces pain and symptoms.14 Take up to 100 billion units daily.
2. Astragalus. Strengthens digestion and immunity. Take 1,000 mg on
ce or twice daily.
3. Ginger. Reduces gut inflammation. Take 1 to 3 g daily as a capsule or tea.
4. Bone broth protein. It’s high in collagen, glucosamine, chondroitin, and hyaluronic acid, which regenerate the gut lining. Consume 20 g daily.
5. Aloe vera juice. A natural laxative for constipation. Good for IBS-C but not IBS-D.15 Drink ½ cup 3 times daily.
Other remedies: Get exercise; try acupuncture; reduce stress through prayer, spiritual reading, scheduling more downtime, and positive relationships. Take fish oil, and digestive bitters with gentian, pau d’arco, or slippery elm before meals.
Essential oils: Add 1 drop each of peppermint and ginger oil to water and take 3 times daily.
LEAKY GUT. Bad bacteria damages the gut lining, allowing food molecules and microbes to leak into the blood, resulting in inflammation. Signs include food sensitivities, digestive issues, IBS, autoimmune disease, headaches, joint pain, fatigue, and mood changes.
Ancient perspective: In TCM, leaky gut is caused by spleen qi deficiency and dampness. Stress, worry, and overwork, along with eating the wrong diet for your element, contribute.
Foods That Harm: Sugar, grain, conventional meat and dairy, hydrogenated oils, ice-cold drinks, gluten, processed food, produce with pesticides
Foods That Heal: Bone broth, collagen, wild-caught salmon, grass-fed beef, chicken, fermented vegetables, cooked celery, cauliflower, asparagus, carrots, squash, pumpkin, blueberries, stewed pears, coconut, sprouted rice congee, oats, shiitake, cinnamon, ginger, bitter foods, herbs