Modern medicine has undoubtedly made our lives better in many ways. Before the development of antibiotics we could count on losing several children to bacterial infections of all sorts. Surgery without the aid of anesthetic is unimaginable today. The dangers faced during childbirth in past have been greatly alleviated. However, the long list of possible side effects of so many medications has always given me pause. Mother Nature can provide much of what we need in general comfort and health.
Many of our ailments today can be directly traced to the fact that we ignore what nature has to offer us. The consumption of highly processed foods has led to heart disease, high blood pressure, diabetes, and obesity. The genetic factors related to these diseases may very well be due to the fact that we inherit most of our eating habits from our families. Many health care providers are beginning to consider food as medicine.
Think of food as medication. It is the single most important thing you can control when it comes to your health.
Eat whole foods as nature made them without artificial additives and preservatives.
Eat vegetables and fresh fruits, whole grains (wheat, oatmeal, farro, quinoa), and legumes (beans, chickpeas, lentils). Vegetables are a great source of protein and good carbohydrates, they have little if any fat. They are also a good source of dietary fiber and you need 35 grams of fiber daily. In addition, fiber has been reported to reduce the risk of colon cancer, obesity, cardiovascular disease, and diabetes. Meat, dairy products, and eggs have no fiber. Both fruits and vegetables contain many phytochemicals that can reduce the risk of cancer. Fiber is a critical nutrient that is severely deficient in most American diets -- 97% do not meet the recommended goal of 31.5 gms per day. Fiber improves stool bulk and promotes regular bowel movements. In addition, fiber has been reported to reduce the risk of colon cancer, obesity, cardiovascular disease, and diabetes.
Vegetables and fruit are much less calorie-dense than meat and dairy products.
Carbohydrates typically make up a large percentage of our daily caloric intake, but much of that intake is in the form of simple carbohydrates, including sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. Eat carbohydrates found in fresh and cooked vegetables, nuts, legumes, raw fruits, and whole-grains.
Learning what nature has to offer us for the relief of common complaints can be very beneficial. I keep Elderberry syrup on hand and begin using it at the first sign of a cold. Although I generally avoid caffeine, black tea works to alleviate headache as well as most over the counter pain medications. During a headache, blood vessels swell, causing an increase in blood flow around the brain. This increase blood flow pressures surrounding nerves, which send pain messages to the brain. This brings on the headache. Caffeine has vasoconstrictive properties, meaning that blood vessels narrow to restrict blood flow, thereby alleviating the pain.
Just a few of the natural remedies available to us:
Tea – teas with ingredients like licorice and slippery elm have throat-coating properties that help reduce irritation.
Honey – its throat-coating properties can soothe sore throats and suppress coughs. Have some on a spoon or stir it into tea.
Echinacea – can reduce the duration of cold symptoms, particularly if used during the first day or two.
Elderberry syrup – has antiviral properties, making it helpful for colds and influenza.
Ginger – helpful for upset stomach, nausea and motion sickness.
Probiotics – live bacteria and yeasts that are good for your digestive system. Probiotics can help with diarrhea caused by infections or related to antibiotic use. Available as supplements and in foods like yogurt, miso paste, kombucha, kimchi and raw sauerkraut.
Arnica cream – sooths muscle aches, pains and bruising.
Tea tree oil – an anti-inflammatory agent for bacterial or fungus infections. Use it for spot treatment of acne and for athlete’s foot.
Calendula – soothes skin irritations like eczema and diaper rash.
Chamomile tea can help you sleep, drink a cup in the evening as you are winding down.
Lavender oil or tea can be used for calming and relaxation. It can also help with migraine headaches.
Turmeric has been used, primarily in South Asia as a part of Ayurvedic medicine, for almost 4,000 years for the management of pain.
Wintergreen mint has methyl salicylate, a compound that can help with joint and muscle pain.
Peppermint activates an anti-pain channel in the colon, which reduces inflammatory pain in the digestive tract.
Fenugreek, when made into a tea, can help with milk production when breastfeeding.
Magnesium works with the parasympathetic nervous system, which keeps you calm and relaxed, aiding in stress relief. Almost half of the U.S. population doesn’t get their required amount of magnesium. Spinach, almonds, avocados, and even dark chocolate are all rich in magnesium.
Always check with your health care provider before you use any supplements that might interact negatively with medications you are currently taking.
I know how easy it is to rely on the kinds of foods that are easily prepared. If you read the list of ingredients and you don't recognize or can't pronounce one of them, chances are your body doesn't recognize or know how to process it. One trick I learned years ago - stay away from the middle of the grocery store, that is where all of the processed food is displayed. Fresh fruits, vegetables, meats and dairy are all found on the perimeter of the store. Frozen fruits and vegetables are a fine substitute for fresh if necessary. I enjoy preparing delicious, healthy food for my family. Some of them are very unadventurous (picky) eaters, and it can be very challenging to feed them without resorting to processed foods. I have become pretty adept at sneaking in nutrient rich foods without them suspecting.
As I approach the the eighth decade of my life, the aches and pains that I experience seem to multiply like weeds in my flower beds. Although I am not opposed to taking a couple of Ibuprofen, I try to use arnica rubs and turmeric instead. We recently purchased a hot tub and set it up on our deck. A long soak in the evening relieves my achy joints and also helps me sleep. I am not currently taking any prescription medications. I take a daily dose of vitamins C and D, along with Zinc. I hope to continue to trust what nature provides for as long as possible.
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