100+ Natural

Cures Rx
An A-Z Reference Guide to Heal with Diet,
Supplements, Essential Oils and Surprising
Holistic Treatments

Dr. Josh Axe, DNM, DC, CNS

1
Copyright ©2015 Dr. Josh Axe. Axe Wellness

This publication contains the opinions and ideas of the author. It is intended to provide
helpful informative materials but is not intended to provide medical advice or take
the place of medical advice and treatment from your physician. It is sold with the
understanding that the author and publisher are not engaged in rendering any medical,
health or professional services. If the reader requires personal medical, health or other
assistance, they should consult with their physician before beginning any health or
supplementation program.

In addition, the governmental warnings concerning raw foods — including eggs, dairy
and raw juices — state that these items should be pasteurized or could contain bacteria
that increase your risk of food-borne illness.

The author and publisher specifically disclaim all responsibility for any liability, loss or
risk, personal or otherwise that is incurred as a consequence, directly, or indirectly of the
use and application of any of the contents of this program.

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 CONTENTS

INTRODUCTION 6 Cholesterol 82
Chronic Fatigue 85
COPD 88
A Colic 91
Acid Reflux (Hiatal Hernia) 7 Common Cold 94
Acne 10 Constipation 97
Adrenal Fatigue 13 Cough 100
Aging 16 Crohn’s Disease 103
Allergies 19 Cuts and Scrapes 106
Alzheimer’s 22
Anemia 25
Anxiety 28 D
Arthritis 31 Depression 109
Asthma 34 Diabetes (Types 1 and 2) 112
ADHD 37 Diarrhea 115
Autism 40

E
B Ear Infection 118
Back Pain 43 Eczema 121
Bad Breath 46 Endometriosis 124
Bipolar Disorder 49
Bladder Infection (UTI) 52
Blood Pressure (High) 55 F
Bone Fracture 58 Fibroids 127
Bronchitis 61 Fibromyalgia 130
Bruises 64 Flu 133
Burns and Sunburns 67 Food Allergies 136
Fungus (Foot and Toe) 139

C
Cancer 70 G
Candidiasis (Thrush & Yeast) 73 Gallbladder Problems 142
Carpal Tunnel 76 Gallstones 145
Cellulite 79 Gingivitis Ulcers 148

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Glaucoma 151
Gluten Sensitivity 154
Gout 157
H Multiple Sclerosis 220
Hair Loss 160
Hashimoto’s Thyroiditis 163
Headache (Tension) 166
Heavy Metal Exposure 169
Hemorrhoids 172
Herpes 175
Hyperthyroidism 178
Hypothyroidism 181
M
Macular Degeneration 211
Menopause 214
Migraine Headaches 217
Muscle Aches 223
Muscle Cramps 226
Muscle Growth (Inability) 229
N
Nausea 232

O
I Obesity (Overweight)
OCD 238
235
Impotence 184
Infertility 187 Osteoporosis 241
Inflammatory Bowel Disease 190
Insomnia 193
P
Parasites 244
K Parkinson’s Disease
Pink Eye 250
247
Kidney Stones 196
Poison Ivy 253
Polycystic Ovary Syndrome 256
L Premenstrual Syndrome
Prostate Issues 262
259
Leaky Gut 199
Low Testosterone 202 Psoriasis 265
Lupus 205
Lyme Disease 208
R
Rash (Hives) 268
Rosacea 271

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S
Shingles 274
Sinusitis 277
SIBO 280
Sore Throat 283
Sprains, Strains and
Torn Ligament 286

T
TMJ 289
Tendonitis 292

U
Ulcerative Colitis 295
Ulcers 298

V
Varicose Veins 301
Vertigo 304

W
Warts 307

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WELCOME!
When you go to the doctor due to an ailment or chronic pain, you’re likely to walk
away with a prescription drug. But the truth is that many health problems and medical
diagnoses can be treated naturally by eating real, unprocessed foods and supplementing
with the vitamins and minerals that your body most needs.
This book is filled with 101 conditions — from the common cold to cold sores, to sore
muscles to muscular dystrophy. Food really can be your best medicine, and these pages
will show you what food should eat, as well as what supplements and essential oils to
use as natural medicine.
As a bonus, each condition includes essential oil options, alternative non-food
treatments and lifestyle changes you can implement into your daily life to start paving a
path toward a healthier you.
Don’t be plagued by a painful or debilitating condition.
Through whole foods and natural supplements, it is possible
to help heal yourself and live your best life yet.

WHO IS DR. JOSH AXE?

Dr. Josh Axe is a Doctor of Natural Medicine
(DNM) and a Certified Nutrition Specialist (CNS),
who specializes in using food as medicine. He’s
also the founder of Axe Organics, a first-class
whole food-based nutritional supplement
company that uses certified organic and wild
fermented ingredients. Dr. Axe also founded
one of the world’s largest health websites in
the world in www.DrAxe.com, where you
can find other natural cures, healthy
recipes and trending health news. If
you’d like to learn more about his
background, visit the About Dr. Axe page.

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ACID REFLUX (Hiatal Hernia)

Acid reflux is a condition where gastric acid

is regurgitated into the esophagus causing
heartburn and other symptoms, including
indigestion, bloating and difficulty swallowing.
The lower esophageal sphincter is supposed to
close as soon as food passes through. However,
if it doesn’t close all the way, acid can creep
up and begin to cause symptoms. Sometimes
this issue is caused not by too much acid, but
by a lack of stomach acid production. Due to
regurgitation of acid, scarring of tissue in the
lower esophagus can result in the narrowing of
the esophagus, Barrett’s Esophagus, cancer of
the esophagus and chronic coughs.

Acid reflux remedies can help to balance

stomach acid and relieve acid reflux symptoms.
Using over-the-counter prescription drugs for
acid reflux only suppress symptoms and have
side effects including: headaches, muscle
cramps, rapid heart rate and digestive upset.
If not treated properly, acid reflux can cause
severe long-term damage.

SYMPTOMS
• Heartburn • Difficulty swallowing
• Indigestion • Feeling of constant fullness
• Bloating • Chest pain or muscle spasms

CAUSES
Intra-abdominal pressure is the main cause
of acid reflux; however, other issues such as
being overweight, lying down after eating a
large meal, pregnancy, alcohol, hiatal hernias
and certain acidic trigger foods can also
be factors. Each of these factors create an
imbalance of stomach acid, all of which can
result in the regurgitation of acid that causes
the unpleasant symptoms of acid reflux.

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FOODS TO EAT
Adding the following can help to reduce symptoms associated with acid
reflux.

Ginger: Known for anti-inflammatory properties and aiding in digestion.

Aloe vera: Aloe vera juice helps with acid/alkaline balance of the digestive
system and reduces yeast fermentation, which can cause increased intra-
abdominal pressure.
Fennel: Been shown to improve stomach function by balancing pH. Add
fennel to soups and salads as a delicious way to consume this important
herb.
Organic poultry or fish: Meats low in fat and easy to digest. Chew well before
swallowing in order to activate the proper enzymes and aid in digestion.
Parsley: This fantastic herb has been used for thousands of years to settle
the stomach and help with digestion.
Small meals: To overcome acid reflux, have your meals consist of about 200-
500 calories of an easy-to-digest protein and steamed vegetables or fruit
smoothie.

FOODS TO AVOID
Virtually every research study done on acid reflux points to diet as a
contributing factor. While everyone’s gut is different with different food
sensitivities and triggers, there are some repeat offenders that cause acid
reflux symptoms.

Alcohol: Leads to inflammation and stresses the liver.

Tomatoes: Contain citric and malic acids, both of which are triggers for acid
reflux. For some, the consumption of tomatoes adds more acid than the
stomach needs, which can get backed up into the esophagus and cause acid
reflux.
Citrus fruits: Contain citric acid. Like tomatoes, this can lead to too much
acid in the stomach.
Carbonated beverages: Can increase the growth of yeast and bad bacteria
in the stomach, negatively affecting the digestive system.
Refined sugar and carbohydrates: Processed foods both high in sugar and
carbohydrates, such as breads and pastas, can cause bacterial overgrowth.

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5 TOP R REMEDIES - ACID REFLUX
X
1 Apple cider vinegar
Mix 1 tablespoon with 1 ounce of water and drink 10 to 20 minutes before a
meal.

2 Digestive enzymes
Take 1 to 2 capsules of enzymes amylase, lipase and protease with meals to
support the breakdown of foods.

3 HCL with pepsin or Betaine HCL tablets

Start with 1 pill, 650 mg or less, before a meal and monitor your symptoms for
a few days. Keep increasing the number of pills and monitoring symptoms until
you find a dosage that is right for symptom relief. This supplement should only
be taken with meals that contain protein, like meat, or it will cause an upset
stomach.

4 Probiotics
Choose a probiotic (15+ billion live bacteria per capsule) with soil-based
microrganisms and lactobacillus strains. Take 2 to 3 capsules (10,000 to
50,000IU, daily) twice a day with food.

5 Chew your food well and relax while you eat

Thoroughly chewing your food activates signaling messages to the rest of the
gastrointestinal system that begins the entire digestive process. Try and chew
30–50 times per bite.

ESSENTIAL OILS
Helpful oils include: Ginger, Fennel, Peppermint, Frankincense, Lemon,
Roman Chamomile, Black Pepper and Wild Orange.

To use: Add 2 drops of essential oils to water as a supplemental dose to help reduce
the symptoms of acid reflux. You can add 2 drops of any one of these oils — including
peppermint oil, lemon oil, ginger oil or fennel oil — to your water each day. For quick
relief, massage 1 to 2 drops of Frankincense oil on the throat and chest daily.

LIFESTYLE REMEDY
Lifestyle remedies include reducing stress by going on short walks throughout the
day, chewing your food throughly and consuming 5 smaller meals throughout day.
Also, acupuncture and chiropractic care are effective natural treatments.

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ACNE

Acne is a condition of the skin where hair

follicles/pores become plugged with oil, bad
bacteria and yeast, with breakouts typically
appearing on the face, neck, scalp, back, chest
and shoulders.

Acne is a condition that plagues millions of

American children and adults. Today, studies
have found links between certain foods and
acne. The Western diet is linked to more
outbreaks of acne among youth and young
adults while people who eat traditional diets
rarely experience this problem. Why? Processed
and refined foods lack nutritional value, and
they’re forms of simple carbohydrates, which
together can lead to acne. Because acne can
affect someone’s physical appearance, it can
also lower levels of self-confidence and create
emotional anxiety. If acne is severe enough and
not treated correctly, it can cause scarring of the
skin.

SYMPTOMS
• Whiteheads • Red spots, bumps
• Blackheads or pustules
• Oily skin • Inflamed skin

CAUSES
Clogged pores can lead to bacteria and yeast
overgrowth on the skin, which is the main
cause of acne. Other factors that contribute to
acne include: genetics, inflammation, stress,
food sensitivities, poor digestion, hormone
fluctuations and increased cortisol.

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FOODS TO EAT
Follow a diet filled with nutrient-dense foods in order to elevate levels of
vitamins and minerals needed to support healthy skin and fight acne.

Probiotic-rich foods: Kefir, yogurt and cultured vegetables like sauerkraut

can help crowd out yeast and bad bacteria that can lead to acne.
Zinc-rich foods: Pumpkin seeds and flaxseeds improve immunity and heal
gut issues associated with acne and flora imbalance.
Vitamin-A rich foods: Spinach, carrots, pumpkin, salmon and other foods
rich in beta carotene support healthy skin.
Fiber-rich foods: Vegetables, berries and sprouted seeds support the
cleansing of the colon and good bacteria in the gut.
Clean, lean protein: Organic chicken, grass-fed beef and wild-caught fish
balance blood sugar, which is essential in fighting acne.

FOODS TO AVOID
Processed foods high in sugar and refined grains can worsen acne. Look to
avoid the following:

Sugary and carbohydrate-rich foods: Eliminate these foods, which feed

yeast and Candida.
Gluten and wheat: Cause inflammation of the gut, which can affect the skin.
Chocolate: Studies have found that chocolate can cause inflammation,
which can make it difficult for your body to keep pores free of yeast and
bacteria.
Fried and fast foods: Contain a number of ingredients that cause
inflammation.
Hydrogenated oils: Found in foods such as pizza and in packaged foods
containing soybean oil, corn oil, canola oil and vegetable oil; hydrogenated
oils can lead to oily skin, one of the main causes of acne.
Conventional dairy: Milk and cheeses can lead to inflammation of the gut
and skin.

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5 TOP R REMEDIES - ACNE
X
1 Probiotics (10,000 to 100,000 IU, daily)
Probiotics boost immunity and kill off yeast and bad bacteria. Take 2 to 3
capsules twice a day with food.

2 Zinc (25 to 30 mg, twice daily)

Promotes immune function and reduces buildup of the hormone DHT to
improve skin healing.

3 Omega-3 fatty acids (1,000 mg fish oil/cod liver oil daily)

Helps reduce inflammation and supports hormone balance.

4 Tea tree oil (Melaleuca alternifolia)

Tea tree oil has antimicrobial and antifungal properties. Apply tea tree oil
directly to blemishes morning and night.

5 Vitex (chasteberry) (160 mg, daily)

This supplement balances hormones that can reduce acne formation in
women. Also consider GLA, which is found in evening primrose and borage oil
for hormone balance.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense, Geranium, Lavender, Melaleuca
(Tea Tree) and Rosemary.

To use: Make an acne face wash by mixing together 5 drops of melaleuca oil and 1 table-
spoon raw honey.
If you have struggled with acne for a long time, you may also have
scarring for which there are natural treatments as well. Here’s one to try:

Natural Acne Scar Treatment

Wash your face, dry and then apply a paste of the following
ingredients an hour before bed. Rinse off the mask right
before bed.

• 2 teaspoons raw honey

• 3 drops lavender oil
• 3 drops melaleuca oil
• 3 drops frankincense oil

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ADRENAL FATIGUE

Adrenal fatigue is a common condition related to long-term stress of

the adrenal glands. The adrenal glands are two small glands located
above the kidneys that are part of the endocrine, or hormonal,
system in the body. They are responsible for the production and
regulation of many important hormones in the body, including
cortisol, aldosterone, androgens, adrenaline and noradrenaline,
which help manage energy levels and the ability to handle stress
appropriately.

SYMPTOMS
Whether it strikes for a short time or becomes chronic, most people will struggle with
adrenal fatigue at some point in their lives. Symptoms may include extreme fatigue,
thyroid problems, cravings for sweets or irritability. People may also feel tired in the
morning, but wide awake in the evening, sometimes referred to as “tired and wired.”
Others include:

• Trouble concentrating • Feeling overwhelmed

• Bags or darkness under eyes • Hormone imbalance
• Moodiness and irritability • Cravings for sweet and salty foods
• Constant tiredness

CAUSES
Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with
the tremendous amount of daily stress many people experience. Wellness doctors and
practitioners believe that an episode of acute stress or prolonged, chronic stress can
cause adrenal glands to become overloaded and ineffective. Other causes include:

• Exposure to environmental toxins and pollution

• Lack of sleep
• Poor diet and lack of exercise

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FOODS TO EAT
Magnesium-rich foods: Stress can eat away at magnesium in the body. By
eating foods such as green, leafy vegetables and raw nuts, you can help to
restore levels.
Coconut oil: This healthy fat can help to sustain energy levels without taxing
the adrenals.
Fatty fish: Wild-caught salmon is high in protein, which can increase energy
without the aid of sugar or caffeine, which can quickly lead to drops in
energy.
Kombucha: Is a fermented beverage made from herbal black tea that is
high in enzymes, organic acids and probiotics, all of which can help support
energy and digestion.

FOODS TO AVOID
Caffeine: This can interfere with your sleep cycle and make it hard for your
adrenals to recover. If you must drink coffee or a caffeinated beverage, have
a limited amount in the morning before noon.
Sugar and sweeteners: Excess sugar is controlled by cortisol, which means
eating too much stresses your adrenals. Avoid sugary foods, cereals, candy
and sweets, as well as high fructose corn syrup and artificial sweeteners. Be
aware that sugar is an additive in many breads, condiments and dressings.
Try to avoid as much extra sugar as possible.
Processed and microwaved foods: While microwaves have their own
dangers, most microwaveable foods have many preservatives and fillers that
are hard to digest and wear out your body’s energy and digestion cycle.
Hydrogenated oils: Vegetable oils — such as soybean, canola and corn oil —
are highly inflammatory, which can lead to adrenal inflammation.
Alcohol: Liquor can further tax your adrenal system.

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5 TOP R REMEDIES - ADRENAL FATIGUE
X
1 Ashwagandha (500 mg organic, one to two times per day)
An adaptogenic herb used to help manage stress by lowering levels of cortisol.
Other adaptogen herbs such as rhodiola, ginseng, licorice root and cordyceps
are also beneficial.

2 Magnesium (RDA 400 mg per day for men, 310 mg per day for women;
choose magnesium chelate, citrate, glycinate or theonate)
A mineral that helps manage stress and improve cellular function by relaxing
the parasympathetic nervous system and the muscles. You can also use Epsom
salts or oil in the bath, as magnesium can be absorbed through the skin.

3 Fish oil (1,000 mg, daily)

Helps reduce inflammation and decrease stress.

4 Holy basil a.k.a Tulsi (500 mg, twice daily)

Another adaptogenic herb that helps manage stress.

5 Vitamin B12 (2.4 mcg, daily)

Helps with energy metabolism and to relieve stress.

ESSENTIAL OILS
Helpful oils include: Coriander, Cypress, Geranium, Rosemary and Ylang
Ylang.

To use: Mix 1 to 2 drops of Coriander, 1 drop Geranium with 1 drop of rosemary and
massage into the area above the kidneys for more immediate effects.

LIFESTYLE REMEDY
The last and most important key to restoring your adrenal function is to reduce stress.
Listen to your body and get rest when you feel tired. Avoid staying up late and find a
regular sleep cycle with 8 to 10 hours sleep each night. Also:

1. Minimize work and relational stress.

2. Exercise (even moderate exercise and walking can help).
3. Avoid negative people and self talk.
4. Take time for yourself (do something relaxing).
5. Seek counsel or support for any traumatic experiences.

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AGING

Aging is the natural process our bodies go through. While wisdom may be one of the
perks that comes with age, there are some complex biological functions that accelerate
aging, such as glycation and over-oxidation of cells. It’s the very reason that some
people look 40 years old when they’re 60, and vice versa.

While you can’t stop the clock, you can slow the effects time has on the body. If you are
young, or even middle-aged, taking the proper precautions, including making changes
to your diet and adding in proper supplements may be the best prevention. But, even if
you’re older and are already noticing the signs associated with aging, it isn’t too late to
reverse negative effects and stop new symptoms from occurring.

SYMPTOMS
• Chronic pain, illness and disease • Digestive disorders
• Mental impairment or memory loss • Decreased sex drive
• Poor skin, muscle and bone quality • Weight loss

CAUSES
At the forefront, the acceleration of complex biological functions is caused
by excessive sugar, stress and toxicity. However, other factors can
play strong roles, including: genetics, lack of exercise
and sleep, hormonal imbalance, high blood sugar levels,
poor diet or nutrient deficits, and poor digestion.

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FOODS TO EAT
Antioxidant-rich teas: Green, white, oolong, rooibos and black teas contain
antioxidants called polyphenols that protect your cells from free radical
damage.
Wild-caught fish: Provides anti-inflammatory omega-3 fats to slow the aging
process. Wild Alaskan salmon contains unrivaled levels of vitamin D and
astaxanthin, both powerful antioxidants that help fight the signs of aging.
Green leafy vegetables: Kale, swiss chard, beet greens and spinach provide
important nutrients to support bone health and eye health, and even prevent
cancer. Spirulina (a sea vegetable) provides high levels of antioxidants,
including polythenols. This super antioxidant is a powerhouse weapon
against premature aging.
Berries: These fruits are full of powerful antioxidants known as anthocyanins,
which help maintain muscle and may prevent cancer.
Herbs: Turmeric and garlic contain antioxidants and cleansing nutrients
that can slow the aging process.

FOODS TO AVOID
Refined sugar: Promotes a process called glycation, which damages cells
and causes wrinkles. It’s the top food that speeds aging in most people.
Grains: Except for sprouted grain, these foods can cause inflammation and
lead to glycation, which can speed up the aging process.
Trans fats and hydrogenated oils: These processed fats promote
inflammation, which may lead to premature aging, heart disease and certain
types of cancer.
Alcohol: Although an occasional glass of red wine may be beneficial for
health, as it has an important antioxidant known as resveratrol, the overall
consumption of alcohol is pro-inflammatory and speeds up the aging
process.
Artificial sugar or other artificial ingredients: These contain a large number
of chemicals that can speed up the aging process.

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5 TOP R REMEDIES - AGING
X
1 Omega-3 fatty acids (1,000 mg, daily)
The omega-3 fats EPA and DHA are powerful anti-inflammatory agents and may
reduce age-related cellular damage.

2 Green superfood powder (1 scoop, daily)

Contains foods high in antioxidant compounds, such as chlorella, grass juices,
wild berries and herbs, which slow aging.

3 Resveratrol (250 to 500 mg, daily)

Found in the skin of red grapes, this has been shown to reduce cellular damage
and slow aging.

4 Adaptogen herbs (500 to 1,000 mg, daily)

Herbs, such as ashwagandha, rhodiola, holy basil and ginseng, lower cortisol
levels and reduce the damaging effects stress can have on the body.

5 Co-enzyme Q10 (150 mg, two times daily)

Acts as a powerful antioxidant by supporting heart function and is also required
for the energy production of cells critical for preventing premature aging.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lavender, Myrrh and Sandalwood, all of
which are high in antioxidants.

To use: Apply 2 drops of frankincense to neck and chest, or internally put 2 drops daily in
water to help slow the effects of the aging process. You can also try the following:

Homemade Anti-Aging Serum

Mix all of the ingredients together into a dark glass bottle.
Use every morning and night on face, neck and chest.

• 1/4 ounce jojoba oil

• 1/4 ounce evening primrose oil
• 1/4 ounce pomegranate oil
• 15 drops vitamin E oil
• 20 drops frankincense oil
• 10 drops carrot seed oil

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ALLERGIES, SEASONAL

Allergies are a response to non-harmful

environmental substances that can result in a
variety of symptoms. Although most allergies
normally don’t threaten one’s health, some can
cause a severe reaction that can be fatal. Some
potential causes for this overreaction include
nutritional deficiencies and poor digestion.

The most common form of allergies today

is seasonal allergies, which can be caused
by pollen, grasses and weeds. The natural
allergy cures below may help relieve or speed
recovery.

SYMPTOMS
• Sneezing • Sore throat
• Congestion • Itchy, watery eyes
• Headache • Wheezing
• Coughing • Hives and rashes

CAUSES
Experts agree that allergies are part-nature
and part-nurture. In other words, your genetic
makeup will contribute to whether you have
allergies, but so will your environment. Some
common causes of allergies include pet
dander, ragweed, pollen, dust mites and air
pollution.

Allergies have to do with the immune system

and inflammation. When the body is operating
with already high inflammation, any allergen
sets off an increased reaction. That means
that when the body’s immune system is
overworked and stressed due to many reasons,
the introduction of an allergen can cause an
‘overreaction’ because the body can’t handle it.

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FOODS TO EAT
If you have allergies, don’t rush out to buy the newest allergy medicine just
yet. Take a look at your diet and eat plenty of the right foods to fight that
inflammation first.

Fresh fruits and vegetables: Provide important nutrients and generally do

not cause allergic reactions. A juice fast can help with detoxification.
Clean, lean protein: Helps the immune system. Aim for 3 to 4 ounces
at minimum per meal. Shellfish can be problematic for some, so avoid
consuming.
Flax and chia seeds: Both can reduce systemic inflammation, leading to a
reduction in symptoms. Adding chia seeds or ground flaxseeds to salads or a
smoothie is a great way to consume these important foods.
Ginger: This herb is anti-inflammatory. Add a small amount to green juices,
or make a ginger tea.
Cold-pressed oils: Coconut oil, palm oil and olive oil are easy to digest and
anti-inflammatory.

FOODS TO AVOID
Gluten: Ranks at the top of allergy-causing foods. Gluten is a protein found in
most foods processed from wheat and related grains, such as barley and rye.
It is likely to be found in most packaged foods.
Conventional dairy: The pasteurization of dairy destroys necessary enzymes,
which can cause allergies. In addition, the protein found in most North
American cattle contains a type of protein known as beta casein A1. This
protein tends to cause allergies because of its histidine amino acid, which is
a trigger for both food and seasonal allergies.
Trans fats and hydrogenated oils: These contain fats that increase
inflammation, which may lead to immune reactions.
Eggs: May be mucus-producing for some people.
Processed foods: Contain additives (under the term “natural flavors” or in
certain food dyes) that can cause allergic reactions in some people.

20
5 TOP R REMEDIES - ALLERGIES
X
1 Stinging nettles (300 to 500 mg, two times daily)
Shown to be effective in reducing hay fever by reducing overall histamine
production. Boil a 1/2 liter of water and add in 1 tablespoon of stinging nettles.
Cover and let steep for about 30 minutes.

2 Quercetin (1,000 mg, daily)

An anti-inflammatory flavonoid found in red wine, green tea, citrus and onions.
It has been shown to reduce inflammation and hay fever.

3 Vitamin C (2,000 mg, daily)

A powerful antioxidant that has antihistamine properties. It can also boost the
immune system.

4 Bromelain (250 mg, daily)

An enzyme found in pineapple, which reduces swelling, especially in the nose
and sinuses.

5 Raw honey (2 tablespoons daily)

Look for local, raw honey. It’s vital for the honey to be local because the
bees are making honey out of the common plants in your particular area and
contain local pollen. This is best used as a preventative treatment, consuming 1
tablespoon daily year-round.

ESSENTIAL OILS
Helpful oils include: Basil, Eucalyptus, Lavender, Lemon, Lemongrass,
Patchouli, Peppermint and Roman Chamomile.

To use: Diffuse eucalyptus essential oil into the air and breath in the vapors. This will
open up the sinuses and lungs.

LIFESTYLE REMEDY
Since many of the common causes of allergies can’t be avoided
in daily life, it’s best to balance your immune system. To do so
requires eliminating highly processed, refined foods from your
diet. Replace these toxic foods with fresh, raw foods grown
seasonally in your local community. These foods will provide
your body with what it needs, when it needs it.

21
ALZHEIMER’S DISEASE

Affecting over half of people 85 or older in the United States, Alzheimer’s disease is a
brain disorder that progressively causes memory loss, dementia and early mortality.
Brain cells and neural pathways continue to grow throughout the whole of the life span
with stimulation and challenge. Declining mental activity leads to brain deterioration.
Alzheimer’s disease and dementia have been linked to the formulation of plaque in the
brain, which are thought to inhibit communication between brain cells. These may also
be linked to insulin that brain cells have been found to secrete. In fact, diabetes and
Alzheimer’s are so closely linked, researchers have proposed that Alzheimer’s could be
re-named diabetes type 3.
Interestingly enough, many studies have found that regular brain stimulation and mental
challenges decrease the incidence of Alzheimer’s and dementia, whether or not plaque
is present.

SYMPTOMS
• Memory loss and dementia • Poor judgment
• Mood swings • Depression
• Disorientation • Paranoia
• Inability to handle familiar tasks

CAUSES
There are several cause theories, including genetics, free radical damage, an inability to
use glucose properly, fatty acid deficiency, vitamin deficiencies (such as in B1, B12, folate
and vitamin D3) or environmental toxins.

22
FOODS TO EAT
Organic, unprocessed foods: Your diet should include plenty of “real foods.”
These are foods that don’t have an ingredient listing. Vegetables and clean
meats, and fruit in moderation are all important foods to consume.
Antioxidants (such as vitamins A, C and E): There may be some connection
between free radicals and Alzheimer’s. Antioxidants help combat the
damage caused by free radicals. Colorful fruits and vegetables are high in
antioxidants and should be consumed at every meal.
Wild-caught fish: A great source for omega-3 fats, DHA specifically, which
are critical for brain health.
Foods high in zinc: Many people with Alzheimer’s are deficient in zinc. Foods
high in zinc include pumpkin seeds, grass-fed beef and dark chocolate.
Coconut oil: Coconut oil provides the brain with ketones, which the brain
can use instead of glucose. Some people have seen significant improvement
to memory after adding coconut to their diet.
Ketogenic diet: One possible treatment plan includes consuming a diet high
in fat and low in carbohydrates to help heal the brain.

FOODS TO AVOID
Any food containing toxins or additives: These foods can possibly be
neurotoxic. One of the causes of Alzheimer’s may be chemicals or toxins in
food. It’s best to avoid any processed foods.

Alcohol: Alcohol is a toxin and can cause brain cells to die faster than
normal.
Tap water: Tap water may contain environmental toxins, so try to avoid it and
choose purified water instead.
Sugar and refined grains: Alzheimer’s may be caused by insulin resistance,
similar to diabetes; therefore, keeping your insulin low by eliminating sugar
and refined grains will be an important component in maintaining brain
health.
Foods packaged in aluminum containers: Aluminum is neurotoxic at high
levels; therefore, it is best to avoid it.

23
5 TOP R REMEDIES - ALZHEIMER’S DISEASE
X
1 Fish oil high in DHA (1,000 mg, daily)
DHA is critical for brain function and reduces inflammation.

2 Vitamin D3 (5,000 IU, daily)

Required for brain function and many (especially the elderly) are deficient in
this vitamin because of the lack of time spent outdoors.

3 CoQ10 (200 mg, daily)

Levels of CoQ10 decrease as you age, and some research has shown that
supplementation may slow down the progress of Alzheimer’s disease.

4 Ginkgo biloba (120 mg, daily)

Helps improve brain circulation and memory.

5 Phosphatidylserine (300 mg, daily)

Improves brain cell communication and, therefore, memory, and shown to be
beneficial for early-stage Alzheimer’s disease.

BONUS REMEDY
Astaxanthin: A carotenoid antioxidant found in wild-caught salmon can support
brain health. Take 2 to 4 g, twice daily.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lavender, Patchouli, Peppermint and
Rosemary.

To use: Frankincense and rosemary oils support brain function and neurological
development. Put 2 drops of frankincense oil on the roof of your mouth twice daily and
rub rosemary oil into scalp after getting out of shower each day.

LIFESTYLE REMEDY
Mind games: An active and learning mind is one way
to help prevent Alzheimer’s disease in the future. Play
games and carry out activities that promote healthy
mental engagement in order to ward off loss of brain
function over time.

24
ANEMIA

Anemia is related to a problem with the

hemoglobin cell that carries oxygen throughout
the body. When the body is unable to get
enough oxygen to the cells and tissues, the body
feels weak and fatigued. Oxygen to the cells is
needed to keep the brain, tissues and organs all
working properly.

Hemaglobin is produced with iron, and if a

person is deficient in the mineral, either because
of poor diet, blood loss, pregnancy or other
cause, he or she is likely to feel sluggish and
tired.

SYMPTOMS
• Fatigue • Pale skin, lips and
• Weakness nail beds
• Lightheadedness • Difficulty paying
• Dizziness or fainting attention
• Cold extremities

CAUSES
Anemia is generally related to insufficient iron,
vitamin B12 or folate, all of which are required
to make hemoglobin. Some people, such as the
elderly or those with digestive disorders, such as
Crohn’s disease or ulcerative colitis, are unable
to properly absorb nutrients in their food, which
could lead to a lack of vitamins and minerals.
Anemia can also be caused by loss of blood. It’s
important to see a doctor to determine the exact
cause of the anemia.

25
FOODS TO EAT
Liver: Beef liver and chicken liver are very high in iron, B12 and a variety of
other important nutrients. If unable to consume liver, make sure to include
grass-fed, organic beef as an alternative.
Blackstrap molasses: Take a spoonful daily, as it is very high in iron.
Brewer’s yeast: High in folic acid, B12 and iron. Add to cereal, salad or juice.
Foods high in vitamin C: Vitamin C helps with iron absorption. If you are
eating a high-iron food (e.g. beef), try to include a source of vitamin C at that
same meal, such as tomatoes, peppers or strawberries.
Green leafy vegetables: These provide a significant amount of iron and folic
acid. Other green leafy vegetables to include are steamed kale and broccoli.
Probiotic-rich foods: Increase the absorption of iron and B-vitamins, so
consuming 1-3 servings daily of kefir, yogurt and fermented vegetables is
helpful.

FOODS TO AVOID
Chocolate: Chocolate contains a substance that removes iron from your
body, so it is best to avoid when you are trying to increase your iron levels.
Bran: Bran is high in insoluble fiber, which traps and removes iron during
digestion.
Conventional dairy: Calcium binds with iron in foods and can lead to poor
absorption.
Soda: Soda blocks iron absorption, as well as is high in sugar and poor in
nutrients.
Coffee and black tea: Excessive coffee intake may block iron absorption, so
reduce it to no more than one cup per day.
Cold foods: Foods that are cold, including ice water, ice cream and
smoothies, tax the spleen and can contribute to anemia.

26
5 TOP R REMEDIES - ANEMIA
X
1 Iron (25 to 30 mg, daily)
Look for iron chelate that is generally well-absorbed. Take with a vitamin
C source and avoid calcium supplements. Iron supplements can cause
constipation; therefore, it is important to confirm that anemia is being caused by
iron deficiency. Ask your doctor for a blood test before boosting your iron intake.

2 Vitamin B12 (1,000 mcg daily)

A deficiency in this vitamin may cause anemia, but since B12 is water-soluble, it is
generally not harmful for most people to take as a supplement. Your doctor may
recommend higher levels of B12 if you are deficient.

3 Folate (800 to 1,200 mcg, daily)

Folate deficiency can also lead to anemia. Women of childbearing age who take
birth control pills are especially prone to folate deficiency. Your doctor may
recommend a higher level than what is listed here.

4 Vitamin C (500 mg, daily)

Helps with absorption of iron.

5 Green superfood powder (1 scoop, daily)

Choose one that contains spirulina, vitamin B12, dandelion and folic acid.

Bonus Remedy:
Probiotics are essential for nutrient absorption. Consume 50-100 billion units of
a quality probiotic supplement daily.

ESSENTIAL OILS
Helpful oils include: Cinnamon, Ginger, Grapefruit, Lemon and Peppermint.

To use:
Add any of the following to a 10-ounce glass of water.

• 2 drops lemon
• 2 drops grapefruit
• 2 drops ginger
• 1 drop cinnamon

27
ANXIETY

Anxiety is a normal response to stress or a dangerous situation, sometimes referred

to as “fight or flight” response. Anxiety becomes problematic when it is constant or in
reaction to inappropriate circumstances. For example, when your body sees a looming
deadline, a meeting with your boss or an uncomfortable dinner conversation as “danger,”
this is typically an inappropriate response that leads to interfering with your everyday
activities. The longer this anxiety continues to affect you, the more serious of a health
concern it may become.

SYMPTOMS
• Constant worry and agitation
• Heart palpitations
• Restlessness and tension
• Mood swings
• High blood pressure
• Inability to sleep
• Dizziness
• Inconsistent appetite
• Diarrhea
• Worsening of existing conditions

CAUSES
Constant anxiety can lead to high blood pressure, insomnia, digestive problems and
panic attacks. Causes include stress, thyroid problems, excessive alcohol, caffeine or
sugar intake, environmental toxins, adrenal disorders, food
allergies and hormone imbalance.

28
FOODS TO EAT
Foods high in B vitamins: Includes grass-fed beef, wild-caught fish, poultry,
brewer’s yeast, animal liver and green leafy vegetables to get sufficient intake
of B-vitamins, which help regulate mood.
Dairy and other foods high in calcium: Calcium is a relaxing mineral that can
help reduce anxiety. Try unsweetened organic yogurt or wild-caught salmon
as good sources for calcium.
Magnesium-rich foods: Many people are deficient in magnesium, which
helps to calm the nerves. Foods high in magnesium include nuts, avocados
and sea vegetables.
Omega-3 fatty acids: Cold-water, wild-caught fish can reduce inflammation
and help stabilize mood. Omega-3s also contain DHA, vital for brain function.
Serotonin-rich foods: Foods such as turkey, salmon, flaxseeds, kiwi,
pineapple, cherries, tomatoes, plums, brown rice and oats contain serotonin,
which has a calming effect on the brain. Add a portion to each meal to
receive the full effects.

FOODS TO AVOID
High-sugar foods: Sugar can create spikes and drops in blood sugar
throughout the day, increasing anxiety.
Caffeine: Too much caffeine can cause more anxiety. Limit coffee or black
tea to no more than one cup per day.
Alcohol: Liquor can cause anxiety-like symptoms and is not a positive way to
manage stress.
Processed and refined flour: These foods act very similarly to sugar in the
body, leading to fluctuations in blood sugar and mood swings. They also
have the ability to strip the body of B vitamins, which help to regulate mood.
Food allergies: If you’re sensitive to a type of food, such as gluten or dairy,
eating such a food can act as a trigger for anxiety symptoms. Avoid eating
this food. If you’re unaware of a food allergy, keep a journal of what you eat
and how you feel to determine if one type of food or another is causing an
issue.

29
5 TOP R REMEDIES - ANXIETY
X
1 Ashwagandha
This is an adaptogenic herb that has been shown to improve anxiety symptoms
by reducing the effects of stress on the body.

2 5-HTP (5-hydroxytryptophan) (50 to 100 mg, two times daily)

Increases serotonin, a calming neurotransmitter. DO NOT take with any
prescription antidepressant or anti-anxiety medications.

3 Kava (200 to 250 mg, three times daily)

Can help relieve panic attacks and reduce overall anxiety. Do not consume
alcohol and ask your doctor first if you are taking other medications.

4 GABA (500 mg, three times daily)

An amino acid that is responsible for decreasing anxiety in the nervous system.
It also helps relax muscles.

5 Magnesium and calcium (500 mg calcium and 250 mg magnesium, two times
per day)
Both of these minerals relax muscles and help calm the nervous system.
Magnesium can cause diarrhea, so be careful with the dose.

BONUS REMEDY
B Complex (50 mg, two times daily)
B vitamins help combat stress and stabilize your mood. Make sure the
supplement includes vitamin B6.

ESSENTIAL OILS
Helpful oils include: Roman Chamomile, Lavender, Vetiver and Peppermint

To use: Lavender oil has been shown to reduce anxiety and help relax the body. Put 3
drops of lavender oil in your palm and rub onto your neck for natural anxiety relief.

LIFESTYLE REMEDIES
Exercise: When you increase your activity level, feel-good endorphins are released that
can improve mood and anxiety-related symptoms.
Meditate: Release stress by reading a positive scripture and meditating on it.
Detox Bath: Mix 1 cup Epsom salts and 20 drops essential oils into warm bath and soak
for 20 minutes.

30
ARTHRITIS

Arthritis is characterized by stiff, aching, hard-to-move joints and bones. The most
common type of arthritis impacting 33 million American adults is osteoarthritis.
Osteoarthritis occurs when the cartilage between the bones at your joints wears down.
This allows the bones to rub together rather than giving them the protection and
cushion of cartilage. This deterioration goes on to affect the shape and functionality
of the joints, too, making it difficult for that joint to continue to function normally.
Additionally, more complications can arise. There may be fluid in the joint area that
is low in a certain chemical, hyaluronan, which protects the joint. This decrease in
hyaluronan has a negative impact on how the joint absorbs shocks.
Another common complication with osteoarthritis occurs when pieces of bone or
cartilage float around within the fluid, causing pain and irritation. Bone spurs may also
develop on the end of bones, leading to pain and discomfort.

SYMPTOMS
• Pain, swelling and tenderness in the joints
• Stiffness after waking up or sitting for longer periods of time
• Limited range of motion
• Joint deformity

CAUSES
There are typically multiple reasons, versus just one, that are the culprit for
osteoarthritis. Causes included: genes, weight, injury, overuse, rheumatoid arthritis and
metabolic conditions.
Regarding genes, there’s a theory that people
with osteoarthritis may have a defect in the gene that
makes up collagen. Collagen is important in making
cartilage. This could potentially lead to weakened
cartilage that wears down after just a few years.
Also, certain genes can result in malformed and
misshaped bones and joints that lead to uneven or
deeper wearing of the cartilage based on how it
rubs together.

31
FOODS TO EAT
Flax and chia seeds: Flax and chia seeds are high in omega-3s and have
anti-inflammatory properties. Grind them and add them to cereals, salads or
smoothies.
Cold water, wild-caught fish: Fish such as salmon and mackerel are high in
omega-3s, which are anti-inflammatory and will help reduce inflammation in
the joints.
Fiber: Fiber traps acids and other toxins in the digestive system, pulling them
out of the body. Try to get 5 to 9 servings of high-fiber fruits and vegetables
daily.
Foods high in sulfur: Foods high in sulfur help repair damaged bones and
cartilage. Some foods high in sulfur include asparagus, cabbage, garlic and
onion.
Bone broth: Real bone broth contains collagen that helps rebuild joints and
tissues. Try to avoid store-bought bone broth and instead choose homemade
bone broth. It is easy to make and gives you optimal nutrients.

FOODS TO AVOID

Sugar: Sugar is pro-inflammatory, acid-producing and can worsen arthritic

pain.
Conventional dairy: Pasteurized dairy is acid-producing and should be
avoided.
Gluten: Gluten can trigger arthritis-like joint pain in some people, and it is
also a common food allergen. Avoid bread, pasta or wheat cereals, and any
other foods containing gluten.
Trans fats: Trans fats increase systemic inflammation and may increase pain.
Avoid pastries, processed snack foods or fast food that may contain trans
fats.
Nightshades: These vegetables (tomatoes, potatoes, eggplants, peppers)
contain solanine, which can trigger an allergic response in some people with
arthritis.

32
5 TOP R REMEDIES - ARTHRITIS
X
1 Fish Oil (1,000 mg, daily)
People with arthritis need higher doses of omega-3 fats to help reduce
inflammation. Most diets do not have enough of these fatty acids.

2 Turmeric (1,000 mg, daily)

This may also be called “curcumin,” which is the active ingredient in this Middle
Eastern spice. It is a powerful anti-inflammatory and reduces pain.

3 Proteolytic enzymes/bromelain (500 mg, three times daily)

Found in pineapple, this is a natural anti-inflammatory that also helps reduce
swelling.

4 Glucosamine (1,500 mg, daily)

Specific for osteoarthritis as it helps rebuild cartilage and reduce joint pain.

5 MSM (2,000 to 8,000 mg, daily)

An anti-inflammatory supplement that is high in sulfur to help rebuild cartilage.

BONUS REMEDY
Water: Drink 8 glasses of water daily to flush out toxins and keep joints
lubricated.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lavender, Birch, Cypress, Marjoram,
Ginger, Peppermint and Wintergreen

To use: Peppermint and wintergreen oils are effective analgesics that cool inflamed
joints and reduce pain. You can mix these oils with coconut oil and rub onto joints.
Frankincense and ginger oils also reduce inflammation; both improve arthritic pain.

LIFESTYLE REMEDY
Avoid conventional analgesics, which are full of
potential dangerous side effects and can also be
addicting. Alternative treatments, including chiropractic
and acupuncture, are effective. Also, exercise done by
cycling on a bike and swimming in a pool are ideal for
those with arthritic pain.

33
ASTHMA

Asthma is a respiratory illness that causes

bronchial muscle spasms, swelling of the
lung lining, and increased mucus production,
leading to the inability to breathe. Generally, it
is triggered by exposure to an environmental
irritant, stress or exercise.
It is reported that 34 million Americans have
asthma, with 8 million of these being children.
Asthma is behind 12.8 million missed school
days every year and 10.1 million missed work
days. Asthma costs America $14.7 billion a
year. $6.2 billion of this is spent on prescription
medications for asthma drugs that treat, and
sometimes worsen, the symptoms.
Asthma medications have a host of side
effects: They affect the endocrine system and
the immune system. They contribute to yeast
growth and osteoporosis. They even cause
asthmatic reactions after a while. Research has
found that the inhalant albuterol alters genes in
children so that asthma attacks are 30 percent
more likely.

SYMPTOMS
• Shortness of breath
• Chest tightness, pain or pressure
• Coughing or wheezing

CAUSES
There are many different theories about what
causes asthma, but toxins are a recognized
root in many theories. Poor nutrition, pollution,
antibiotic abuse and stress play a large role
in the development of asthma. The Western
lifestyle correlates with increased numbers
of asthma-sufferers. Asthma is rare in remote
areas of Asia and Africa, but the numbers rise
as Western foods are introduced. Other causes
include pollution, obesity, infections, allergies,
exercise and hormonal imbalances.
34
FOODS TO EAT
Raw fruits and vegetables: These foods will provide important vitamins and
minerals in the diet and do not produce mucus. Citrus fruits are especially
beneficial because they contain the phytonutrient quercetin.
Wild-caught fish: Fish contains anti-inflammatory omega-3s, which can
reduce the severity of asthma attacks.
Garlic and onions: Garlic and onions contain allicin, an antioxidant that may
help improve asthma symptoms.
Water: Drink at least 8 glasses of water daily to thin mucus and maintain
hydration.
Flaxseed: Flax is high in omega-3s and anti-inflammatory, which can reduce
the severity of asthma attacks.

FOODS TO AVOID
Conventional dairy: Pasteurized dairy is mucus-producing and can plug the
airways in the lungs.
Sugar: Sugar is pro-inflammatory and mucus producing, so try to avoid any
form of concentrated sugar when possible.
Processed foods: Processed foods are generally high in sugar and salt and
low in nutrients. They may also contain toxins that can trigger an asthma
attack.
Additives and preservatives: Certain food additives, such as food coloring or
dyes, and preservatives have been linked to an increase in asthma attacks.
Frozen foods: Because of the temperature shock to the digestive system,
frozen food, such as ice cream and frozen desserts, can constrict blood
vessels, leading to an asthma attack.

35
5 TOP R REMEDIES - ASTHMA
X
1 Quercetin (500 mg, two times daily)
Natural antihistamine and anti-allergenics, such as those found in citrus fruits,
have been shown to reduce the severity of exercise-induced asthma.

2 NAC (N-acetyl cysteine) (200 to 500 mg, two to three times daily)
Helps decrease the severity and frequency of asthma attacks by increasing
glutathione and thinning bronchial mucus.

3 Omega-3 fats (2,000 to 4,000 mg, daily)

Omega-3 fats reduce inflammation and may reduce frequency of asthma
attacks.

4 Vitamin B6 (100 to 200 mg, daily)

People with asthma tend to have low levels of vitamin B6; therefore, it is
important to supplement.

5 Magnesium (250 mg, two times daily)

Helps relax smooth muscle tissue and can improve lung function, which can
help relieve an acute asthma attack. Excess magnesium can cause diarrhea, so
adjust dosage accordingly.

ESSENTIAL OILS
Helpful oils include: Bergamot, Cypress, Eucalyptus, Frankincense, Lavender,
Lemon, Peppermint and Rosemary

To use: Eucalyptus and peppermint essential oils can open up airways, improving
bronchial restriction. Diffuse these oils in the air and breathe them in deeply or dilute
them with coconut oil and rub onto chest and neck.

LIFESTYLE REMEDY
Chiropractic care: Asthma has also been linked to
a condition known as Forward Head Posture (FHP).
FHP occurs when your head shifts out in front of your
body. As a result, the nerves in the lower part of your
neck and upper part of your back from vertebrae T1-T4
become compressed and compromise lung function.
To correct FHP, seek the assistance of a corrective-care
chiropractic physician.

36
ADHD AND ADD

Attention Deficit Hyperactivity Disorder (ADHD) and Attention Deficit Disorder (ADD)
are neurological and behavior-related conditions that cause difficulty in concentrating,
impulsiveness and excessive energy.

Individuals with ADHD not only have a challenge in concentrating, but they also have
a challenge sitting still. Those with ADHD are typically more disruptive than individuals
with ADD.
ADHD often has an onset age of 7, but this disorder can continue through teen years,
and well into adulthood. It is estimated that ADHD affects 9 percent of American children
between the ages of 13 and 18, and over 4 percent of adults.

SYMPTOMS
• Trouble concentrating
• Difficulty focusing and concentrating
on a task, project or conversation
• Overwhelming emotional and
physical restlessness
• Frequent mood swings
• Prone to anger and a hot temper
• Disorganized
• Low tolerance of people,
situations and surroundings
• Unstable relationships
• Increased risk for addiction

CAUSES
According to several international studies, ADHD has a genetic link. In addition,
there are environmental factors and dietary concerns that many
researchers believe increase the risk and in many cases, worsens
the symptoms.

Refined sugar and artificial sweeteners, chemical food additives,

nutritional deficiencies, preservatives and food allergies are
all causes of ADHD. In children, a partial cause is related to a
lack of interest, or forcing children to learn in a manner that is
not ideal for them. Some children learn better by seeing or doing
(kinesthetic), rather than by hearing.

37
FOODS TO EAT
Additive-free, unprocessed foods: Due to the toxic nature of food additives,
these may be especially problematic for those with ADHD. It is best to eat
unprocessed whole foods prepared at home.
Foods high in B vitamins: B vitamins help maintain a healthy nervous system,
which is why it’s important to eat a diet that includes brewer’s yeast and
green leafy vegetables, both of which contain higher levels of B vitamins.
Poultry: Tryptophan, an amino acid, helps produce serotonin, which is a
calming neurotransmitter to the brain.
Breakfast: For some people and especially those with ADHD, breakfast helps
the body properly regulate blood sugar and stabilize fluctuations. Make sure
breakfast includes at least 20 g of protein to regulate blood sugar levels.
Wild-caught fish: Wild-caught fish, such as salmon, are high in omega-3s and
are critical for brain health. It is optimal to eat wild-caught fish at least twice
per week.

FOODS TO AVOID
Sugar: This is the primary trigger for most children with ADHD. Avoid any
forms of concentrated sugar, including candy, desserts, soda or fruit juices.
Gluten: Some parents report worsening behavior when their children eat
gluten, which may indicate sensitivity to the protein found in wheat, rye and
barley. Avoid all foods made with wheat, such as bread, pasta and wheat
cereal. Look for gluten-free or even grain-free alternatives.
Conventional dairy: Most cow milk dairy contains A1 casein that can trigger
a similar reaction to gluten and therefore should be eliminated if it causes
problematic symptoms. Goat milk, alternatively, does not contain this
protein, so it may be a better option.
Food coloring and dyes: Children with ADHD can be sensitive to a variety of
food dyes and coloring, therefore all processed foods should be avoided.
Soy: Soy is a common food allergy and can disrupt hormones, causing ADHD
symptoms.

38
5 TOP R REMEDIES - ADHD & ADD
X
1 Fish oil (1,000 mg, daily)
Critical for brain function and is anti-inflammatory. Supplementation has been
shown to reduce symptoms and improve learning.

2 B complex (50 mg, daily)

Children with ADHD may need more B vitamins to help with the formation of
serotonin, especially vitamin B6.

3 Multi-mineral supplement (including zinc, magnesium and calcium) (500 mg

calcium, 250 mg of magnesium and 5 mg zinc, two times daily)
All play a role in relaxing the nervous system, and a deficiency may exacerbate
symptoms.

4 Probiotic (25 to 50 billion units, daily)

ADHD may be connected to digestive issues; therefore, taking a good quality
probiotic daily will help maintain intestinal health.

5 GABA (250 mg, two times daily)

A calming amino acid. Ask your doctor before taking GABA as it can interact with
other medications.

Bonus Remedy:
Rhodiola rosea: This root has been proven effective at improving the focus of
both adults and children. It works by increasing the sensitivity in the neurological
and nervous system that produce serotonin and dopamine, which are both
essential for effective ADHD symptom control.

ESSENTIAL OILS
Helpful oils include: Cedarwood, Clary Sage, Frankincense, Lavender,
Rosemary, Vetiver and Ylang Ylang

According to a study published in the American Medical Association Journal, essential

oils of vetiver and cedarwood are very effective in improving focus and calming down
children with ADHD. For memory and concentration, rosemary and peppermint oils
have been shown to improve alertness while enhancing memory. For a calming effect,
ylang ylang and lavender are proven effective, while frankincense brings emotional
wellness, clarity and heightened cognitive function.

39
AUTISM

Autism is a developmental disorder that initially occurs in early childhood. It generally

affects a child’s language, behavior and social skills in development.

You can’t help but hear about autism in the news today and for the past several years.
There’s good reason why, too. According to Autism Speaks, an advocacy group
for children suffering from autism and their families, autism is the fastest growing,
developmental disability in the United States with more children being diagnosed this
year than AIDS, diabetes and cancer combined.

SYMPTOMS
Autism is used to describe a group of complex developmental brain disorders known
as Pervasive Developmental Disorders (PDD). Included is Asperger’s Syndrome, Rett
Syndrome, Childhood Disintegrative Disorder and autism.

As you learn more about autism, you’ll find there are certain behaviors common among
afflicted children:
• Need for repeated rituals
• Repetitive and compulsive behaviors
• Repetition of certain motor activities
• Tantrums

CAUSES
The exact cause is unknown, but some reasons may include medications taken during
pregnancy, genetics, exposure to toxins, infections, inflammation, leaky gut, nutrient
deficiencies, food allergies and inborn errors of metabolism.

40
FOODS TO EAT
Additive-free, unprocessed foods: Food additives may be problematic for
autism. It is best to eat unprocessed whole foods prepared at home.
Foods high in probiotics: Since children with autism tend to have digestive
problems, they may also have leaky gut. Try to add fermented foods such as
kefir, yogurt, sauerkraut or kimchi. These fermented foods contain probiotics
essential in helping repair a leaky gut.
Bone broth: Bone broth (made from scratch) provides important amino acids
and minerals that can help heal leaky gut and improve mineral deficiencies.
Poultry: Tryptophan, an amino acid, helps produce serotonin, a calming
neurotransmitter.
Fish: A diet high in omega-3s is critical for brain health. Try to eat wild-caught
fish at least twice per week.

FOODS TO AVOID
Gluten: Some people report worsening symptoms after eating gluten, which
may indicate sensitivity. Avoid all foods made with wheat such as bread,
pasta and wheat cereal.
Cow dairy: The protein in cow dairy, called A1 casein, can trigger a reaction
that resembles gluten intolerance and, therefore, should be avoided. For
calcium, increase green leafy vegetables or try goat milk kefir.
Sugar: Sugar can cause fluctuation in blood sugar leading to behavioral
problems. Avoid any forms of concentrated sugar, including candy, desserts,
soda or fruit juices.
Food coloring and dyes: Children with autism can be sensitive to a variety of
food dyes and colorings; therefore, all processed foods should be avoided.
Soy: Soy is a common food allergy and contains phytic acid, which can
irritate the intestines and lead to leaky gut.

41
5 TOP R REMEDIES - AUTISM
X
1 Fish oil (1,000 mg, daily)
Critical for brain function and is anti-inflammatory. Supplementation has been
shown to reduce symptoms of autism and improve learning.

2 Digestive enzymes (1 to 2 capsules with each meal)

Since children with autism tend to have digestive problems, digestive enzymes
can help with absorption of vitamin and minerals.

3 Vitamin D3 (2,000 to 5,000 IU)

Vitamin D deficiency is common with autism and is required for healthy brain
function.

4 Probiotic (50 billion units, daily)

Autism may be connected to digestive issues, therefore taking a good quality
probiotic daily will help maintain intestinal health.

5 L-carnitine (250 to 500 mg, daily)

This amino acid has been shown to improve the symptoms of autism.

BONUS REMEDY
Other natural treatments that help with autism include chelation detox,
hyperbaric oxygen therapy and supplementation with zinc, liposomal
glutathione and l-glutamine.

ESSENTIAL OILS
Helpful oils include: Frankincense, Helichrysum, Lavender, Sandalwood
and Vetiver

Vetiver oil has proven to balance brain waves; lavender oil can calm
the body and frankincense oil supports neurological development,
all of which may support natural autism treatments.

To use: Diffuse 1 to 2 drops of essential oils in a diffuser. If

sensitive to odors, which is commonly linked with autism, try
rubbing 1 to 2 drops of lavender on your feet before going to
sleep at night.

42
BACK PAIN

Back pain can be mild to very severe and is

experienced at one point or another in 80
percent of people. Low back pain can be a
warning sign of spinal abnormalities and result
from poor posture.

Today, the most common treatments for back

pain are NSAIDS, along with more potent
conventional pain medications. These drugs
have adverse side effects and have been linked
to liver damage and intestinal bleeding.

SYMPTOMS
• Lower or middle back pain, ranging from
dull, sharp, gradual, sudden or aching
• Pain that radiates from the neck to the hips

CAUSES
If you are going to heal back pain, you must
first know the cause. The most common causes
of back pain include:

• Inactivity
• Muscle strains or tight hamstrings
• Poor posture
• Arthritis
• Non-supportive shoes
• Pregnancy
• Obesity
• Emotional stress
• Sleeping on a poorly made mattress
• Constipation

43
FOODS TO EAT
If you want to experience a pain-free back and prevent back pain in the
future, diet is key. Start eating these foods daily to reduce low back pain fast
and for good:
High fiber foods: Constipation can make back pain worse, so eat plenty of
fruits and vegetables, which are high in fiber.
Water: Drink 8 glasses of water daily as dehydration can increase back pain.
Potassium-rich foods: Potassium reduces swelling, so include potassium-
rich foods such as green leafy vegetables, avocados, bananas, coconut water
and cultured dairy.
Omega-3 fats: Wild-caught fish and flaxseed contain omega-3s that reduce
inflammation and pain.
Clean lean protein: Choose chicken, turkey or lean meats to provide your
body with adequate protein to maintain muscle and bone health.

FOODS TO AVOID
Sugar: Sugar is pro-inflammatory and increases pain.
Alcohol: Liquor worsens inflammation and is not a healthy way to deal with
pain.
Caffeine: Caffeine is dehydrating and may increase inflammation. Limit
yourself to no more than one cup of coffee daily or cut back completely if
you can.
Trans fats: These fats increase inflammation and pain.
Excess calories: Being overweight exacerbates back pain.

44
5 TOP R REMEDIES - BACK PAIN
X
1 Fish oil (2,000 mg, daily)
People with back pain need higher doses of omega-3 fats to help reduce
inflammation. Supplementation is often required since most of our diets do not
include the necessary dosage.

2 Turmeric (1,000 mg, daily)

This may also be called “curcumin,” which is the active ingredient in this spice.
It is a powerful anti-inflammatory and reduces pain.

3 Proteolytic enzymes/bromelain and papain (500 mg, three times daily)

Found in pineapple, this is a natural anti-inflammatory, which also helps reduce
swelling.

4 MSM (2,000 to 8,000 mg, daily)

MSM is an anti-inflammatory supplement that is high in sulfur to help rebuild
cartilage. It can help alleviate muscle spasms.

5 Magnesium (400 to 500 mg, daily)

This mineral is sometimes called the “relaxation mineral” because it helps relax
muscles and reduce stress. Decrease the dosage if it causes diarrhea.

ESSENTIAL OILS
Helpful oils include: Birch, Cypress, Frankincense, Helichrysum,
Peppermint, White Fir and Wintergreen

To use: Peppermint and wintergreen oils are effective analgesics

that cool inflamed joints. Frankincense and cypress oils reduce
inflammation and improve circulation, which improves back
pain.

LIFESTYLE REMEDY
Chiropractic Care: Regular chiropractic care adjustments have proven
to be very effective at eliminating low back pain.

45
BAD BREATH (Halitosis)

Up to 25 percent of Americans suffer from bad breath, not counting morning breath. Bad
breath is not only embarrassing, but also can be a sign of a serious problem — although
in most cases it’s not. Once you rule out any serious problems possibly causing your
bad breath and are still left with the stink, you have a few options to consider for ridding
yourself (and your loved ones) of this all-too-common problem.

SYMPTOMS
• Unpleasant breath odor
• White coating on tongue

CAUSES
At one time or another in life, everyone will suffer from at least a few cases of bad breath.
Sometimes the cause is something you’ve eaten, other times it comes from the bacteria
found in your mouth.

One common misconception about bad breath is that it originates in the gut or stomach.
This is a myth. Generally speaking, bad breath comes from the back of the tongue, the
throat and the tonsils. This is where naturally occurring bacteria are found that put off
sulfur compounds resulting in bad breath. Bad breath is caused by sulfur-containing
compounds generally found in food and resolves within 24 hours after the food is fully
digested. Chronic bad breath is a symptom of an underlying problem such as poor oral
hygiene, poor diet, gum disease, tooth decay or a more serious medical condition, such
as liver disease or diabetes.

No matter what is causing your bad breath (ruling

out any serious health issue), you can avoid
the dangers of mouthwash and solve it all
naturally. If you are being plagued by a
persistent case of bad breath, try any one
or more of these all-natural solutions to
discover a mouth of freshness.

46
FOODS TO EAT
High-fiber foods: Foods high in fiber help improve digestion and help your
body expel toxins.
Water: Drink at least 8 glasses of water to flush toxins.
Parsley: This decorative, green leafy vegetable is a natural breath freshener
since it is high in chlorophyll. Other chlorophyll-rich foods include green
leafy vegetables, cilantro and seaweeds like chlorella.
Citrus fruits and vegetables: These provide vitamins A and C, antioxidants
that are necessary for healthy teeth and gums.
Foods high in probiotics: Include kefir, natural yogurt, amasai, kimchi or
sauerkraut for natural probiotics and a healthful digestive system.

FOODS TO AVOID
Onions and garlic: These are the biggest problematic foods for bad breath;
use them in moderation while cooking and do not eat them raw.
Fried foods or other high trans fat foods: These foods take a long time to
move through the digestive system, therefore producing halitosis.
Sugar: Sugar leads to tooth decay and gum disease, contributing to halitosis.
Sticky foods: Avoid caramels or other types of “sticky” food that can stick to
teeth and cause decay.
Sweetened beverages: Sugary drinks coat your teeth with sugar and many
people don’t think to brush after consuming them.

47
5 TOP R REMEDIES - BAD BREATH
X
1 Chlorophyll (1 teaspoon after meals)
Will have the same effect as eating a sprig of parsley.

2 Probiotic (15+ billion)

Helps increase the amount of friendly bacteria and reduce unfriendly
gas-producing bacteria.

3 Milk thistle (200 to 250 mg, two times daily)

Helps improve digestion and detoxify the liver.

4 Xylitol (4 to 12 g via natural gum or mint)

Helps prevent the growth of bad-breath causing bacteria.

5 Coconut oil pulling (1 tablespoon for 5 to 20 minutes)

Oil pulling with coconut oil is an effective natural treatment for bad breath. Oil
pulling has even more benefits than flossing, without hurting your gums. Take 1
tablespoon of coconut oil and lightly swish between teeth for 5 to 20 minutes.

ESSENTIAL OILS
Helpful oils include: Melaleuca (Tea Tree), Peppermint, Cinnamon and
Wintergreen

To use: Peppermint oil is a natural alternative to breath fresheners, good for your
digestive system and can give breath a pleasant scent. Use 1 to 3 drops daily. You can
also try daily use of a homemade mouthwash.

Homemade Mouth Wash

Pour all of the ingredients into a BPA-free plastic dispenser
bottle. Shake to mix. Take a small sip, swish mixture around
in your mouth, gargle for 30 seconds and spit out. Do not
swallow.

• 5 drops peppermint essential oil

• 5 drops melaleuca essential oil
• 2 cups spring water
•

48
BIPOLAR DISORDER

Bipolar disorder is a brain disorder that causes severe and unusual

fluctuations in mood, energy and activity levels. These swings are
much more severe than the normal ups and downs that most
people experience.

Bipolar disorder often appears in the late teens or early adult

years. At least half of all cases start before 25. Some people
suffer for years before they are diagnosed and treated.

SYMPTOMS
Bipolar is characterized with periods of feeling “high” or full of energy, sometimes called
mania. During mania, people with this disorder may experience:
• Insomnia
• Feeling agitated
• Speaking very quickly
• Impulsive behavior

This is countered with “low” periods of:

• Depression
• Low energy
• Suicidal thoughts
• Lack of motivation

CAUSES
The exact cause of bipolar disorder is unclear. Most of those in allopathic medicine
believe it to be related to genetics, as it tends to run in families. There may also be a
connection between the size and function of the prefrontal cortex and the development
of bipolar disorder.

Other ideas of causes include:

• Digestive issues, like leaky gut, that can affect the brain.
• Spiritual and emotional stress that affects the mind and one’s actions.
• Also, emotional abuse is often a contributing factor.

49
FOODS TO EAT
Lean protein: Protein provides energy and helps stabilize blood glucose. Try
to have at least 4 to 5 ounces of high quality lean protein at every meal.
Wild-caught fish: Omega-3s are critical to maintain a healthy brain.
Six small meals: Hypoglycemia can make depression worse, so small meals
help to maintain blood sugar levels better.
Dairy and other foods high in calcium: Calcium is a relaxing mineral, which
can help reduce anxiety. Try unsweetened organic yogurt or wild-caught
salmon as good sources for calcium.
Magnesium-rich foods: Magnesium helps calm the nerves and many people
are deficient. Foods high in magnesium include nuts, avocados and sea
vegetables.

FOODS TO AVOID
Wheat: Wheat is a common food allergy that can make depression worse;
therefore, it is best to eliminate it from your diet.
Caffeine: Coffee can make mania worse and can actually lead to irritability
and exhaustion a few hours later.
Alcohol: A depressant that can make depression worse. Also, alcohol is not
an appropriate outlet for dealing with emotional problems.
Sugar: Sugar can cause surges and crashes in energy level; therefore, it is
best to avoid it completely.
Processed and refined flour: These foods act very similarly to sugar in the
body, leading to fluctuations in blood sugar and mood swings.

50
5 TOP R REMEDIES - BIPOLAR DISORDER
X
1 Fish oil (1,000 mg, daily)
Omega-3 fats are critical for neurotransmitter and brain function.

2 Vitamin D3 (5,000 IU, daily)

Vitamin D can help improve mood.

3 Adaptogen
daily)
herbs (rhodiola and ashwagandha, 1,000 mg, two to three times

Improves stress hormones and relaxes the nervous system.

4 BB complex (50 mg, two times daily)

vitamins are involved in neurotransmitter function.

5 St. John’s wort (300 to 500 mg, daily)

This herb can help improve mild to moderate depression.

ESSENTIAL OILS
Helpful oils include: Cedarwood, Clary Sage, Frankincense, Lavender,
Rosemary, Vetiver and Ylang Ylang

Vetiver and cedarwood are very effective in improving focus and instilling calmness.
For memory and concentration, rosemary and peppermint oils have been shown to
improve alertness while enhancing memory. For a calming effect, ylang ylang and
lavender are proven effective, while frankincense brings emotional wellness, clarity and
heightened cognitive function.

NATURAL TREATMENTS
Seeing a counselor is often the most effective therapy in
improving bipolar disorder. Also, acupuncture is an effective
holistic treatment since Eastern medicine focuses on treating
the whole person, including mind and emotions.

51
BLADDER INFECTIONS

A bladder infection, or urinary tract infection (UTI), is caused

by bacterial overgrowth in the bladder’s interior walls. UTIs are
more common in women than men due to the location of a
woman’s urethra. Each year, it’s estimated that there are more
than 15 million urinary tract infections in the US alone. It can
affect any part of the urinary tract, but occurs most often in the
bladder (cystitis).

The infection can occur at different points in the urinary tract,

including: bladder — an infection in the bladder is also called
cystitis or a bladder infection; kidneys — an infection of one or both kidneys is called
pyelonephritis, or a kidney infection; ureters — the tubes that take urine from each
kidney to the bladder are rarely the only site of infection; urethra — an infection of the
tube that empties urine from the bladder to the outside is called urethritis.

SYMPTOMS
• Cloudy or bloody urine
• Frequent, urgent or painful urination
• Nausea or vomiting
• Burning feeling during urination
• Fever
• Abdominal pain or cramping

CAUSES
Most UTIs are caused by a harmful bacteria called Escherichia coli (or E. coli). Causes
include sexual intercourse, excess sugar intake, pregnancy, frequent antibiotic use,
hormone imbalances, lack of probiotics in diet and injury to the area.

52
FOODS TO EAT
Water: It’s very important to increase your urine output in order to flush
out bad bacteria. To do so, drink plenty of water at the earliest signs of an
infection.
Cranberry juice (natural and sugar-free): Cranberry prevents bacteria from
clinging to the bladder walls. Look for all natural juice with no sugar added. If
the flavor is too tart, sweeten with honey.
Blueberries: Blueberries can also help to expel bacteria from the bladder.
Garlic: Garlic is highly effective in fighting infections.
Fermented foods: Foods such as natural yogurt, kefir, sauerkraut and kimchi
can help to re-colonize the bladder with helpful bacteria.
Seaweed: Green superfoods like spirulina, chlorella, wakame and kelp are
high in chlorophyll and nutrients which may fight yeast.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables are high in compounds that help UTIs.

FOODS TO AVOID
Sugar: Sugar feeds bacteria and is a major cause of yeast infections.
Caffeine: Caffeine is a diuretic, which causes dehydration and pain.
Soda: Many women who consume soda (diet and regular) may see an
increase in bladder infections; therefore, it is best to avoid all soda.
Grains: High-in-carbohydrate grains quickly break down into sugar-causing
yeast and bad bacteria growth.
Alcohol: Alcohol increases acid production and may lead to increased pain
during urination.
Flour products: Refined flours and baked products, such as muffins,
crackers, cereals, breads and pastas, quickly break down into sugar causing
yeast overgrowth.
High-glycemic fruits: Because of its high-sugar content, dried fruit, tropical
fruits and high-glycemic fruit may contribute to yeast infections.

53
5 TOP R REMEDIES - BLADDER INFECTIONS
X
1 D-mannose (500 mg, four times daily)
Prevents bacterial buildup in the bladder.

2 Oil of oregano (5 drops, three times daily, or 500 mg, three times daily)
Antibacterial, antifungal and antiviral. Do this for 3 days, or a maximum of 7
days.

3 Probiotics (50 billion units, three times daily)

Helps increase good bacteria in the bladder and reduces the growth of
infection-causing bacteria.

4 Cranberry (400 to 500 mg, two times daily)

Prevents bacteria from sticking to bladder walls.

5 Vitamin C (1,000 mg, three times daily)

Makes the urine more acidic, inhibits the growth of E. coli and enhances
immune function.

ESSENTIAL OILS
Helpful oils include: Clove, Cypress, Frankincense, Lemon, Myrrh, Oregano
and Sandalwood

To use: Here are several options of essential oil use in treating yeast.

Massage 1 to 2 drops of cypress oil into the lower abdomen twice a day.
Drink lots of water with 1 to 2 drops of lemon oil in each glass.
Massage 1 to 2 drops of oregano oil into the feet multiple times each day.

54
BLOOD PRESSURE, HIGH

Elevated blood pressure is when the pressure on

the arteries and blood vessels becomes too high
and the arterial wall becomes distorted, causing
extra stress on the heart. Long-term high blood
pressure increases the risk of stroke, heart attack
and diabetes.

Blood pressure can be broken down into ranges:

• Normal: Less than 120/80
• Prehypertension: 120 to 139/80 to 89
• Stage 1 high blood pressure: 140 to 159/90 to
99
• Stage 2 high blood pressure: 160 and
above/100 and above

SYMPTOMS
Frequently, there are no symptoms as blood
pressure increases, but warning signs for very
high blood pressure can include:
• Chest pains • Irregular heartbeat
• Confusion • Nosebleeds
• Headaches • Tiredness
• Ear noise or buzzing • Vision changes

CAUSES
High blood pressure causes include a high-salt
diet, stress, alcohol, caffeine, smoking, obesity,
inactivity, birth control pills and heavy metal
poisoning.

55
FOODS TO EAT
High-fiber foods: Unprocessed foods, such as vegetables, fruits and seeds,
should be the basis of any healthy diet.
Low sodium foods: Excess salt consumption raises blood pressure. Limit
your consumption to no more than 1,500 to 2,000 mg daily.
High-potassium foods: Potassium counteracts the effect of sodium. Include
foods such as melons, avocados and bananas into your daily diet.
Omega-3 rich foods: Consume grass-fed beef, wild-caught salmon and chia
and flaxseeds to reduce inflammation.
Dark chocolate: Look for a dark chocolate that contains at least 200 mg of
cocoa phenols, which can reduce blood pressure.
High-magnesium foods: Foods rich in magnesium, such as spinach,
avocados, pumpkin seeds, kefir, black beans and figs, are great for balancing
blood pressure.

FOODS TO AVOID
High-sodium foods: Sodium raises blood pressure, so it’s best to avoid high-
sodium processed foods, such as pickles, olives or canned foods.
Trans fats and omega-6 fats: These fats increase inflammation and blood
pressure and are found in packaged foods and conventional meats.
Sugar: High-sugar consumption is connected to high blood pressure.
Caffeine: Too much caffeine can cause an increase in blood pressure.
Alcohol: Narrows arteries and can increase blood pressure.
Refined grains: Overconsumption of refined grains, such as wheat and white
bread and flour products, will contribute to arterial inflammation.

56
5 TOP R REMEDIES - BLOOD PRESSURE
X
1 Fish oil (1,000 to 2,000 mg, daily)
Reduces blood pressure and inflammation when taken long-term.

2 Magnesium (500 mg, before bed)

Helps with relaxation of smooth muscle and reduces blood pressure.

3 CoQ10 (100 to 300 mg, daily)

Becomes depleted with age, which may be related to why blood pressure also
increases with age.

4 Potassium
It is best not to take a potassium supplement in high doses unless otherwise
directed by a doctor.

5 Garlic (600 mg, aged extract)

Can help lower blood pressure and relax smooth muscles.

ESSENTIAL OILS
Helpful oils include: Cinnamon, Chamomile, Clary Sage, Frankincense,
Helichrysum, Lavender, or Ylang Ylang

Essential oils lower blood pressure by dilating arteries, acting as antioxidants to

reduce oxidative stress, and by decreasing emotional stress.

To use: Diffuse oils or add drops to a warm bath. Find the scents that help you feel
most relaxed and massage 2–3 drops 3 times daily onto your wrists, your chest, the
back of your neck or the bottom of your feet. When using cinnamon, make sure to use
1 tsp of a carrier oil like coconut oil.

LIFESTYLE REMEDY
Reduce stress: Reducing stress can lower blood pressure. Some tips include getting
better sleep, scheduling in more free time and fun, surrounding yourself with
encouraging friends and also exercising on a daily basis.

Also, taking a healing bath can be greatly beneficial. Put 1 cup of Epsom salts and 20
drops of lavender essential oil into a warm tub and soak for 20 minutes in the evening
before bed 3 days a week.

57
BONE FRACTURES

When accidents happen, bones can break or fracture. If you have a bone fracture, you
must get immediate medical attention and keep the fracture immobilized until you can
get help. After the fracture has been immobilized, you can then begin natural remedies
to help the fracture heal more quickly.

Also, stress fractures are another form of fracture that can benefit greatly from natural
treatments and remedies.

SYMPTOMS
• Bone pain • Bruising
• Swelling • Reduced mobility
• Bleeding

CAUSES
Bone fractures are generally caused by injury, such as a fall, car accident or sports injury;
however, bone fractures can also be caused by osteoporosis.

Stress fractures are commonly caused by long-term pressure to an area like the foot or
leg. Long-distance running is the most common cause of stress fractures.

58
FOODS TO EAT
High-calcium foods: The major mineral in bones is calcium, so try to include
foods high in this important mineral, including sea vegetables, green leafy
vegetables, broccoli, salmon, sardines with bones, and unsweetened
cultured dairy, like yogurt and kefir.
Vitamin K-rich foods: Kale, broccoli, spinach and other greens are high
in vitamin K1, and raw dairy products, such as cheese and kefir, are high
in vitamin K2, both of which are essential for blood clotting and bone
formation.
Clean, lean protein: The body cannot rebuild lost tissue without protein. Try
to get at least 4 to 5 ounces per meal of organic, lean protein such as wild-
caught fish or grass-fed beef.
Vitamin C-rich foods: This vitamin is essential for manufacturing collagen,
an essential component of skin and tissues. Increase your intake of vitamin
C-rich fruits and vegetables, such as citrus fruits, bell peppers, strawberries
and tomatoes.
Zinc: The chemical reactions necessary to rebuild the bone requires zinc. To
increase your intake of zinc, add beef, pumpkin seeds and spinach to your
diet.

FOODS TO AVOID
Alcohol: Promotes bone loss and increases inflammation, which does not
promote healing.
Salt: Sodium removes calcium from the bones. Try to limit your salt intake to
less than 1,500 mg (less than ½ teaspoon) per day.
Sugar and refined grains: Sugar and refined grains promote bone loss and
provide very few nutrients for wound healing.
Cola and other sugar sweetened beverages: The phosphorus content of
cola can actually remove calcium from bones.
Caffeine: Caffeinated beverages contain compounds that can bind to
calcium, preventing calcium from being absorbed, which, therefore, limits
healing.

59
5 TOP R REMEDIES - BONE FRACTURES
X
1 Calcium (500 to 600 mg, two times daily of calcium citrate)
Calcium is the primary mineral found in bones. Avoid taking with high-iron foods.

2 Magnesium (250 to 350 mg, daily)

Magnesium is required for bone formation.

3 Vitamin D3 (2,000 to 5,000 IU, daily)

Vitamin D is essential for calcium absorption.

4 Omega-3 fats (1,000 mg, daily)

Essential fats are necessary for wound healing and reducing inflammation
caused by an acute injury.

5 Green superfood powder (follow package instructions)

Look for a powder that contains nutrient-rich sea vegetables and essential
minerals for bone rebuilding.

ESSENTIAL OILS
Helpful oil for pain relief includes: Wintergreen
Helpful oils for healing include: Fir, Birch, Cypress, Helichrysum, Lemongrass,
Marjoram and White Fir

To use: Mix a blend of wintergreen, fir, cypress and helichrysum oils and rub topically on
fractured area 3–5 times daily.

ALTERNATIVE TREATMENT
Vibration therapy can accelerate healing of broken bones. Stand on a vibrational
platform for 5 to 20 minutes, twice daily, to improve osteoclast formation.

Also, acupuncture therapy can help speed the healing of bone fractures. Search for a 5
elements acupuncturist in your area.

60
BRONCHITIS

Bronchitis is a deep cough that usually comes

on with another type of upper respiratory
infection, such as the cold or flu. Bronchitis is
an inflammation of the lining of your bronchial
tubes, which carry air to and from your lungs.
Antibiotics, either conventional or natural, are
the most common form of treatment. Some
people can develop chronic bronchitis, which is
the result of a reaction to environmental irritants.

Acute bronchitis usually improves within a few

days without lasting effects, although you may
continue to cough for weeks. However, if you
have repeated bouts of bronchitis, you may have
chronic bronchitis and may consider seeing a
holistic physician.

SYMPTOMS
• A dry cough
• A productive cough with clear or yellow
mucus
• Wheezing
• Chest tightness

CAUSES
Bronchitis typically follows a viral infection, but
can also occur following food or environmental
allergies creating excess mucus in the lung.
If suffering from chronic bronchitis, look to
common irritants, such as smoking, a diet high
in damp foods like conventional dairy products,
seasonal allergies, and cold, damp weather as
potential culprits.

61
FOODS TO EAT
Water: Drink a glass of water every two hours to help thin mucus.
Raw fruits and vegetables: These foods will provide important vitamins and
minerals in the diet and also do not produce mucus.
Garlic and onions: Contain allicin, an antioxidant that may help improve
symptoms.
Bone broth: Homemade bone broth provides critical minerals and amino
acids for healing and does not produce additional phlegm.
Probiotic-rich foods: If you have to take antibiotics for your bronchitis, eat
foods rich in probiotics, such as real miso soup, sauerkraut or kimchi, to
replenish healthy bacteria.
Citrus fruits: Are high in vitamin C and quercetin, which can improve
immunity and circulation within the lungs.

FOODS TO AVOID
Conventional dairy: Pasteurized dairy is mucus-producing and can plug the
airways in the lungs.
Sugar: Sugar is pro-inflammatory and mucus producing, so try to avoid any
forms of concentrated sugar when possible.
Processed foods: Processed foods are generally high in sugar and salt, and
low in nutrients. They may also contain toxins that can make coughing worse.
Chocolate: May increase mucus production.
Fried foods: Are mucus-producing and should be avoided.
Refined grains: Overconsumption of refined grains, such as wheat and white
bread and flour products, will contribute to bronchial inflammation.

62
5 TOP R REMEDIES - BRONCHITIS
X
1 N-acetylcysteine (NAC 300 to 500 mg, daily)
Helps to thin phlegm so that it’s easier to expectorate.

2 Echinacea (500 mg, twice daily)

Boosts immune function. You may also try a formulation that includes
Goldenseal.

3 Vitamin C (1,000 mg, three times daily)

Helps reduce symptoms of bronchitis.

4 Oil of oregano (500 mg, four times daily for up to 7 days)

Acts as a natural antibacterial and supports bronchial health.

5 Astragalus (500 to 1,000 mg, two to three times per day)

Not recommended with a fever, but helps strengthen weak lungs and increases
the body’s ability to fight infections.

ESSENTIAL OILS
Helpful oils include: Clove, Eucalyptus, Frankincense, Lavender, Peppermint,
Rosemary and Wintergreen

To use: Rub eucalyptus, peppermint and wintergreen essential oils on the chest and
cover with a warm compress to help relieve bronchitis symptoms. You can also apply a
homemade vapor rub.

Homemade Vapor Rub

Pour all oils into a jar. Place a saucepan with 2
inches of water over medium low heat. Place jar in
saucepan and allow oils to melt. Stir to combine. Once
combined, allow to cool slightly and add in essential
oils. Pour mixture into storage containers to set.
• 1/4 cup olive oil
• 1/2 cup coconut oil
• 1/4 cup grated beeswax
• 20 drops peppermint essential oil
• 20 drops eucalyptus essential oil
• Glass jar

63
BRUISES

A bruise is formed when a blow to an area of the body causes the blood vessels near the
surface to break, tear or rupture. Blood is released into the surrounding area creating
black and blue discoloration, which forms the bruise. Some medical treatments can also
lead to bruising. Bruises, usually take 2 to 4 weeks to disappear and during that time can
often change colors, including purple, reddish-blue or yellowish-green. Sometimes the
area of the bruise spreads down the body in the direction of gravity. A bruise on the leg
usually will take longer to heal than a bruise on the face or arms.

Most bruises are nothing to be concerned about and will disappear on their own. Severe
bruising may take longer to heal as a result of a severe sprain or fracture.

SYMPTOMS
• Discoloration of the skin, in red, blue, purple or yellow hues
• Soreness to the touch
• Pain with movement

CAUSES
Bruises are caused by an injury or bump to a specific body part that breaks
blood vessels underneath the skin. Bruises can also be caused by nutrient
deficiencies, insufficient blood clotting factors, and serious illnesses,
such as leukemia.

Some people bruise much easier than others and some of those
common risk factors include: older adults, women and
nutrient deficiencies such as iron, zinc and vitamin C.

64
FOODS TO EAT
Green leafy vegetables: These provide vitamin K, which is essential for blood
clotting.
Citrus fruit and other colorful fruits and veggies: Citrus provides vitamin C
and bioflavonoids, both of which help with wound healing.
Wild-caught fish: Essential fats are critical to help rapidly heal wounds.
Zinc-rich foods: The chemical reactions necessary to promote wound
healing require zinc. To increase your intake of zinc, add oysters, beef,
pumpkin seeds and spinach to your diet.
Clean, lean protein: Protein is necessary to rebuild busted blood vessels.
Aim for at least 4 to 5 ounces per meal, daily.
Foods that support liver: Foods that improve circulation and liver
detoxification improve how fast bruises heal. Some of the best foods include
beets, dandelion, artichokes and bitter herbs.

FOODS TO AVOID
Sugar: Reduces the healing of tissues and promotes inflammation.
Trans fats: Promote inflammation and decrease healing; also, stay away from
hydrogenated oils.
Processed foods: May contain chemicals and dyes, which can slow wound
healing.
White and wheat products: Can act as anti-nutrients, pulling nutrients out of
your body.
High-sodium foods: Foods high in sodium cause water retention, which may
slow how fast bruises heal. Make sure to use healthy sodium like sea salt and
also include plenty of potassium-rich foods.

65
5 TOP R REMEDIES - BRUISES
X
1 Bromelain (500 mg, three times daily)
An enzyme found in pineapple, which reduces swelling.

2 Vitamin C (500 to 1,000 mg, daily)

An antioxidant that helps manufacture collagen, critical for healing damaged
blood vessels.

3 Bioflavonoids (500 mg, complex, three times daily)

Bioflavonoids have a wound healing action similar to vitamin C.

4 Vitamin K (2 mg, 2 times a week)

Aids in blood clotting. Do not take vitamin K supplements if you are on blood
thinners.

5 Arnica oil (apply to skin, two times daily)

Apply over the area of the bruise only if the skin is unbroken.

ESSENTIAL OILS
Helpful oils include: Cypress, Geranium, Helichrysum, Lavender and
Lemongrass

To use: Frankincense essential oil contains boswellia and other compounds that can re-
duce the appearance of bruising. Rub 3 drops of frankincense oil and 3 drops of cypress
oil directly on the bruised area, three times daily.

LIFESTYLE REMEDY

Apply cold compresses: The sooner you can apply a cold

compress, such as ice cubes or a package of frozen peas
wrapped in a towel, the faster you’ll reduce
swelling and pain.

66
BURNS AND SUNBURNS

The treatment of burns depends on the severity of the burn. Severe

burns can destroy all layers of skin and even damage muscles and
underlying fat. Severe burns need immediate medical attention.
Natural therapies can help with wound healing and decreasing
pain.

Burns are classified based upon their depth.

A first-degree burn is superficial and causes local inflammation
of the skin. Sunburns often are categorized as first-degree burns.
The inflammation is characterized by pain, redness, and a mild
amount of swelling. The skin may be very tender to touch.

Second-degree burns are deeper and in addition to the pain, redness and inflammation,
there is also blistering of the skin.

Third-degree burns are deeper still, involving all layers of the skin, in effect killing that
area of skin. Because the nerves and blood vessels are damaged, third-degree burns
appear white and leathery and tend to be relatively painless.

Regardless of the type of burn, inflammation and fluid accumulation in and around
the wound occur. Moreover, it should be noted that the skin is the body’s first defense
against infection by microorganisms. A burn is also a break in the skin, and the risk of
infection exists both at the site of the injury and potentially throughout the body.

SYMPTOMS
• Burning sensation
• Skin damage
• Blistering
• Red skin

CAUSES
Burns occur from exposure to heat, steam, hot liquids, chemicals or the sun.

67
FOODS TO EAT
The following foods can help to speed up the healing process of burns:
Water: Drink plenty of water or electrolyte drinks, such as coconut water, to
help replenish lost fluids.
Vitamin C-rich food: Include fruits and vegetables high in vitamin C, which
promotes healing.
Wild-caught fish: Include sources of omega-3 fats to reduce inflammation
and help with tissue repair.
Zinc: The chemical reactions necessary to promote wound healing require
zinc. To increase your intake of zinc, add oysters, beef, pumpkin seeds and
spinach to your diet.
Clean, lean protein: Protein is necessary to rebuild tissue. Aim for at least 4
to 5 ounces per meal daily.

FOODS TO AVOID
The following foods tend to slow the healing process of burns:
Sugar: Reduces the healing of tissues and promotes inflammation, especially
high fructose corn syrup and soda.
Trans and hydrogenated oils: Processed foods contain hydrogenated oils,
which promote inflammation and decrease the ability of your body to heal.
Processed foods: May contain chemicals, pesticides and dyes, which can
slow healing.
Excess sodium: Foods high in sodium can slow down the healing process.
You may also consider increasing your intake of potassium-rich foods to
support optimal fluid exchange.
Refined grains: Overconsumption of refined grains such as wheat and white
bread and flour products will contribute to inflammation.

68
5 TOP R REMEDIES - BURNS AND SUNBURNS
X
1 Aloe vera (apply to skin, two times daily)
Look for a gel that is at least 99 percent pure in order to stimulate healing.

2 Vitamin E (400 IU, daily or use as a topical gel)

An important antioxidant for repairing tissue and healing burns.

3 Zinc (30 mg, two times daily)

Critical for enzymatic reactions for healing.

4 L-glutamine (500 to 1,000 mg, daily)

An amino acid required for tissue healing and prevent infections related to
burns.

5 Antioxidants
Vitamin C, vitamin E, selenium, flavanoids and other antioxidants will help
reduce free radicals caused by burns.

ESSENTIAL OILS
Helpful oils include: Frankincense, Helichrysum, Lavender, Melaleuca (Tea
Tree), Peppermint and Fir.

To use: Apply several drops of frankincense or lavender oils to the

burned areas, three times daily. To relieve pain, add peppermint
or white fir oil to cold compresses and apply to the burned area.
Add 1 to 2 drop of frankincense or melaleuca oils to blistering
burns to prevent infection.

LIFESTYLE
Keep the area out of the sun until fully healed.

69
CANCER

Cancer refers to uncontrolled cell division that leads to a tumor or abnormal cell growth.
It is a term that refers to more than 100 different diseases that can affect various areas of
the body.

According to the National Cancer Institute, in the year 2012, 14 million new cases of
cancer were diagnosed worldwide. That’s a lot of people with cancer who will be racing
to find a way to beat their grim diagnosis.

Today, most people turn to conventional treatments, such as chemotherapy, radiation or

other drugs that can be highly ineffective and have serious side effects. There is a large
body of evidence that certain foods, herbs and remedies can effectively fight cancer
without adverse reactions. When putting together a natural cancer treatment protocol,
an important place to start is with the diet.

SYMPTOMS
Cancer symptoms vary according to the type. However, cancers can grow for long
periods of time before any symptoms present themselves. And making it even more
confusing, many symptoms synonymous with cancer can be similar to those of other
diseases. See your doctor about questionable symptoms for an accurate diagnosis.

CAUSES
As a result of modern, “convenient” lifestyles, cancer
rates are soaring in developed countries. In fact, the
countries with the most conveniences and most
developed medical communities face the
highest rates of cancer.

Exposure to toxins in the water,

air, soil and foods, along with
a sedentary lifestyle and poor
eating habits, are some of the
most basic culprits of today’s
cancer rates skyrocketing. There
are many possible causes for
cancer, including environmental
toxins, poor diet, genetics,
viruses, infections, stress, poor
digestion and lack of exercise.

70
FOODS TO EAT
“Clean” foods: Stick to foods that do not contain antibiotics, chemicals or
toxins. Look for foods that are organic and additive-free.
Foods rich in glutathione: These foods include asparagus, avocados,
broccoli, brussels sprouts and cabbage.
Immune-boosting mushrooms: Reishi, cordyceps and maitake can improve
immune function.
Raw vegetables, juiced: Help boost the immune system and give your body
a large concentration of enzymes, vitamins, minerals and phytonutrients.
Budwig Protocol: This therapy combines cultured dairy, such as cottage
cheese or kefir, flaxseed oil and sprouted flax or chia seeds, which has been
shown to support cellular healing.
Green leafy vegetables and berries: Kale, spinach, arugula, chard, parsley,
cilantro and other leafy green vegetables are the most nutrient-dense forms
of food and contain anti-oxidants, vitamins and minerals that fight cancer.

FOODS TO AVOID
Sugar: Feeds cancer cells and will suppress the immune system, making it
more difficult for your body to fight cancer.
Processed foods: Can contain chemicals, toxins or additives that may be
cancer-promoting.
Trans fats and hydrogenated oils: Processed fats are linked to several
diseases, including cancer. They promote inflammation and decrease
immune function. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oil, and even some “natural” oils, such as safflower
and sunflower, which can be partially hydrogenated.
Alcohol: Liquor is a carcinogen and promotes cancer development.
Grilled or processed meats: Charring meat can lead to the development of
heterocyclic amines, a compound known to cause cancer. Processed meats,
such as luncheon meats, bologna, hot dogs, pepperoni, salami, bacon and
sausage, may contain nitrates that are known carcinogens.

71
5 TOP R REMEDIES - CANCER
X
(If currently undergoing cancer treatment, consult with your doctor first.)
Many nutrients that have been shown to be effective in battling cancer include vitamin
D3, capsaicin found in hot peppers, probiotics and milk thistle.

1 Greens powder (chlorella, spirulina, wheatgrass)

Potent, high-vitamin greens can help provide critical nutrients and antioxidants
for healing.

2 Proteolytic enzymes (bromelain and papain, advanced usage)

Have been shown to have a powerful anti-cancer effect.

3 Antioxidants (resveratrol, green tea, quercetin)

Increasing antioxidant intake can help reduce free radicals in the body, which are
believed to be the primary cause of cancer.

4 Turmeric (1,000 mg, daily)

Curcumin, the active ingredient in the spice turmeric, has a variety of anti-
cancer and anti-inflammatory effects.

5 Maitake (1 mg per kg body weight)

Helps immune cells fight cancer and has been found to promote regression in
breast, prostate and lung cancer.

ESSENTIAL OILS
Helpful oils for pain relief include: Frankincense, Helichrysum, Peppermint,
Vetiver, Wild Orange and Wintergreen.
Helpful oils to prevent tumors and regenerate healthy cells: Clove,
Frankincense, Lavender, Sandalwood, Myrrh and Thyme.

To use: Frankincense essential oil has been proven to effectively fight cancer and reduce
brain tumors. It’s very effective as it’s able to pass into the body’s cells and cross the
blood-brain barrier unlike chemotherapy chemicals. Take frankincense oil internally: 3
drops, 3 times daily, and use topically as well.

ALTERNATIVE TREATMENTS
Many patients also consider alternative treatment methods such as vitamin C chelation,
hyperbaric oxygen therapy, gerson therapy, cleansing and prayer.

72
CANDIDIASIS (Thrush and Yeast Infections)

Candida albicans is the most common type of yeast infection found

in the mouth, intestinal tract and vagina and may affect skin and
other mucous membranes. If the immune system is functioning
optimally, this type of yeast infection is rarely serious. However,
if the immune system is not functioning properly, the candida
infection can migrate to other areas of the body, including the
blood and membranes around the heart or brain.

Candida is a fungus that aids with nutrient absorption and

digestion, when in proper levels in the body. When the body’s natural
pH balance is upset, the candida can grow out of control, creating a systemic problem.
Good healthy bacteria and a properly functioning immune system are essential when
fighting this stubborn infection.

SYMPTOMS
Individuals who have never experienced a serious yeast infection can find they have
developed new sensitivities, allergies or intolerances to a variety of foods. These foods
include dairy, eggs, corn and gluten. Other symptoms include:
• Chronic fatigue • Sinus infections
• Mood disorders • Intestinal distress
• Vaginal and urinary tract infections • Skin and nail fungal infections
• Oral thrush • Hormonal imbalances

CAUSES
A yeast overgrowth may be triggered by antibiotic use, poor digestion, lowered
immune system, a high-sugar and grain diet, stress or hormonal changes.

73
FOODS TO EAT
Cooked vegetables: Whole foods and produce provide essential vitamins
and minerals to help with healing and boost the immune system.
Fermented foods: Add foods high in probiotics, such as real miso soup,
yogurt, kefir, kimchi or sauerkraut, to replace good bacteria, which helps to
control yeast.
Green drinks: Green vegetables will help improve immune system response.
Garlic and onions: Contain allicin, which is a powerful antimicrobial.
Ground flax, chia, and pumpkin seeds: These super-seeds have effective
antifungal properties.
Unsweetened cranberry juice: Cranberry juice creates an acidic
environment, which is unpleasant for yeast.
Warm foods: Consuming warm soups like bone broth help warm the body
and nourish the spleen, which will helps eliminate Candida.

FOODS TO AVOID
Sugar: Because sugar feeds yeast, you should avoid it at all costs.
Cold foods: Ice water, ice cream, smoothies and other cold foods may
contribute to Candida because they are hard on the spleen.
Fruit or fruit juice: Even though fruit is generally healthy, it is high in sugar
and can make Candida worse.
Alcohol: Liquor produces more yeast and should be avoided.
Food intolerances: Some yeast infections are due to food allergies. Try to
avoid foods that cause negative reactions of any kind. If you think you have a
food allergy or sensitivity, try an elimination diet to figure out what foods are
causing intolerances.
Grains: Refined grains, such as wheat and white bread and flour products,
break down into sugar and can feed Candida, yeast and bad bacteria.
Conventional dairy: Milk, cheese, sour cream and other non-fermented dairy
products increase dampness in the body contributing to yeast overgrowth.

74
5 TOP R REMEDIES - CANDIDIASIS
X
1 Probiotics (50 billion units, daily)
Will give your body healthy bacteria, which can help reduce the presence of
yeast.

2 Pau Darco tea (1 cup, one to three times daily)

The most effective natural remedy to dry-up excess dampness from the body to
overcome Candida.

3 Oil of oregano (3 drops, three times daily on bottom of feet)

Naturally antibacterial and antifungal.

4 Vitamin C (1,000 mg, three times daily)

Boosts immune function and helps fight off infections.

5 Grapefruit seed extract (200 mg, two to three times per day)
This herb has specific properties to fight Candida.

Bonus Remedies: Colloidal silver has strong antiseptic properties that can help
clear Candida. Also, fiber-digesting enzymes, including cellulase, hemi-cellulase and
lysozyme, can help eliminate Candida.

ESSENTIAL OILS
Helpful oils include: Clove, Lavender, Lemon,
Melaleuca (Tea Tree), Myrrh, Patchouli,
Oregano and Thyme

To use: Having antimicrobial and antifungal properties,

these oils help to kill a variety of parasites and fungi,
including Candida, in the body. By adding a couple of
drops of essential oil mixed with coconut oil, you can
help to kill off the offending Candida. However, these
essential oils are powerful and should only be taken internally for 10 days or less; it’s
best to work with your natural doctor as well.

For oral thrush, use 3 drops of clove oil with 1 tablespoon of coconut oil and swish in
the mouth for 20 minutes. Lavender essential oil also inhibits the growth of Candida
and is effective at preventing the spread of the infection.

75
CARPAL TUNNEL

Carpal tunnel is inflammation of a very small

opening just below the base of the wrist. The
carpal tunnel holds the median nerve that
connects the forearm to the palm and fingers.
The tunnel is very small and prone to swelling
and inflammation caused by overuse, hormonal
changes or arthritis. The result can be either
mild tingling or crippling pain. It is seen in
people who do repetitive hand motions for work
or who work on computers.

Women are three times more likely to suffer from

carpal tunnel than men and are most frequently
diagnosed between 30 to 60 years of age.

SYMPTOMS
The most common symptoms and warning signs
of carpal tunnel include:
• Numbness or tingling in the first three fingers
or thumb
• Weakness in the first three fingers or thumb
• Worsening pain at night or upon waking up
• Radiating pain in the wrist and forearms
• Inability to make a fist

CAUSES
Jobs that involved repetitive wrist movement like
keyboard occupations, assembly line work and
construction increase the risk of carpal tunnel
syndrome. The most common causes of carpal
tunnel include:
• Poor posture
• Excess typing at computer
• Working with wrists extended
• Rheumatoid arthritis
• Forceful or repetitive hand movements that
jam or extend the wrist
• Diabetes
• Fluid retention

76
FOODS TO EAT
Whole fruits and vegetables: Your body needs nutrients from fruit and
vegetables to help fight inflammation and heal. Also, consuming foods rich
in potassium, such as green leafy vegetables, avocados, melons, bananas,
coconut water and cultured dairy, can flush excess fluid from areas.
Water: Drink 8 ounces of water every two hours to help decrease fluid
retention and relieve pain.
Flax or chia seeds: Increasing omega-3 intake can help reduce inflammation.
Foods high in B6: Vitamin B6 deficiency can lead to carpal tunnel syndrome,
so make sure to include green leafy vegetables, beans or wild meats and fish
in your diet.
Green drinks: Any green drink that includes a variety of highly nutritious
grasses and sea vegetables can help reduce inflammation.

FOODS TO AVOID
Sugar: Increases inflammation that can increase pain.
Sodium: Fluid retention increases swelling, so limit your sodium intake.
Foods high in hydrogenated fats: Avoid hydrogenated oils from sources
such as canola, corn, soybeans as well as pork products and grain-fed meats.
Alcohol: Liquor will increase systemic inflammation and can reduce the
amount of the body’s B vitamins, which is critical for healing.
Processed grains, especially gluten: Grains, such as wheat and white bread
and flour products, can increase inflammation, which makes pain worse.

77
5 TOP R REMEDIES - CARPAL TUNNEL
X
1 Vitamin B6 (100 mg, three times daily)
Reduces nerve inflammation.

2 Bromelain (500 mg, three times between meals)

This enzyme found in pineapple has a natural anti-inflammatory effect.

3 Magnesium complex (500 mg calcium, 250 mg of magnesium)

These minerals help reduce muscle tension.

4 Ginkgo biloba (120 mg, two times daily)

This herb helps improve circulation.

5 Bosweilla (1,200 to 1,500 mg of at least 60 to 65 percent extract, two to three

times daily)
Helps reduce inflammation.

ESSENTIAL OILS
Helpful oils include: Arnica, Cypress, Frankincense, Helichrysum,
Lemongrass, Marjoram and Wintergreen

To use: Massage 2 to 4 drops of essential oils over the area to reduce inflammation and
pain. Cypress can aid in circulation. Helichrysum helps with nerve damage. And Winter-
green provides pain relief.

LIFESTYLE REMEDIES
Work smarter: Having proper workplace posture and ergonomics is vitally important to
reducing carpal tunnel symptoms. Keep your computer at eye level and arms parallel
with desk, not extending wrists too much.

Also, chiropractic care can be an effective treatment for carpal tunnel, removing stress
on nerves. A chiropractor can examine and adjust your neck, shoulder, elbow or wrist
area specifically to help find the chief cause of carpal tunnel.

78
CELLULITE

Cellulite is the appearance of orange peel or

cottage cheese skin predominantly on the
legs, butt, stomach and back of the arms. It is
caused by the uneven texture of fatty deposits
beneath the skin and is not serious, but it can
be unsightly. It is more common in women than
men, with about 80 percent of women having
some measure of cellulite, particularly as they
age and the skin loses its elasticity.

SYMPTOMS
• Uneven, lumpy, dimpled appearance
• Thickened skin
• A cool feel to the skin
• Broken blood vessels

CAUSES
Cellulite is caused by four things: fluid retention,
lack of circulation, weak collagen structure
and increased body fat. Some other factors
may include hormonal imbalances, medical
conditions, genetics and toxins.

According to research published in the

Journal of European Academy of Dermatology,
cellulite can be caused by increased levels
of catecholamines due to high stress and
raised cortisol levels. Many women consider
liposuction to improve areas of dimpled skin that
are caused by cellulite. However, losing weight
through diet and exercise and using anti-cellulite
natural cures can all help reduce the effects of
cellulite for those who do not wish to resort to
medical procedures.

79
FOODS TO EAT
High-fiber foods: Food such as such as vegetables, nuts, seeds and berries
help cleanse the colon, support metabolism and balance hormones. Berries
are also beneficial because of their high antioxidant content.
Clean protein sources: High-quality, organic protein, such as grass-fed beef,
free-range poultry, pastured eggs, wild-caught fish and organic protein
powder can increase metabolism and aid in cellulite reduction. Aim to
consume at least 4 ounces per meal.
Potassium-rich foods: Flush excess fluids and waste out of cells, which can
reduce cellulite. Green leafy vegetables, avocados, bananas, coconut water
and cultured dairy are high in potassium.
Bone broth: Contains the amino acids proline and glycine that make up
collagen. The collagen in bone broth can strengthen your tissues and heal
the cause of cellulite.
EFAs and MCFAs: Coconut and wild-caught fish contain these two fatty
acids that promote healthy tissue. Consume 1 tablespoon daily of extra virgin
coconut oil and 1 serving of wild-caught fish, or 1,000 mg of fish oil daily.

FOODS TO AVOID
Sugar: Causes fluid retention, inflammation and storage of body fat, all of
which can increase cellulite appearance.
Sodium: Increases fluid retention, which is a major factor in the buildup of
cellulite.
Refined flour and refined grain products: Refined grains, such as wheat and
white bread and flour products, break down quickly into sugar and are high
in calories that can be stored as fat.
Food allergens: Foods like gluten, A1 casein, shellfish and peanuts can cause
inflammation and decrease circulation.
Trans and hydrogenated fats: Promote inflammation and storage of body
fat. Avoid canola, soybean, cottonseed and vegetable oils, and even some
“natural” oils, such as safflower and sunflower, which can be partially
hydrogenated.

80
5 TOP R REMEDIES - CELLULITE
X
1 Gotu kola (30 mg, three times daily)
Helps increase formation of new collagen, improve circulation and reduce fluid
retention.

2 Dandelion (take as directed, or drink as tea three times a day)

This diuretic herb works well because it also contains potassium to keep
electrolytes balanced.

3 Ginkgo biloba (170 mg, daily, or use as cream)

Increases rate of blood flow by around 57 percent, according to one German
study.

4 Parsley and cayenne (2 to 6 g daily)

Together these herbs can increase circulation and reduce fluid retention.

5 Bromelain and proteolytic enzymes

Systemic enzymes have been used with great success in fighting not only
inflammation, but in dissolving gatherings of cellular tissue. Enzymes such as
bromelain, serrapeptase and nattokinase have the ability to dissolve fibrinogen,
which is the tissue that holds these unwanted formations together.

ESSENTIAL OILS
Helpful oils include: Cypress and Grapefruit

To use: For a natural treatment to reduce the appearance of

cellulite, mix grapefruit oil and cypress oil with coconut oil, and
massage into area one to two times daily.

ALTERNATIVE TREATMENT
Burst training: Regular interval, high-intensity interval training
(HIIT) and Tabata exercises maximize fat burning and increase
circulation, helping to decrease cellulite. Weight training and
adaptive exercises, such as barre and Pilates, can also be beneficial.

81
CHOLESTEROL (High LDL, Low HDL)

Cholesterol is a naturally occurring substance made by the liver and required by the
body for the proper function of cells, nerves and hormones.

Cholesterol travels in the lipids (fatty acids) of the bloodstream, also called plaque, and
can build up in the walls of the arteries decreasing the flow of blood to vital areas of the
body. If plaque continues to build long-term, it significantly increases the risk of having a
heart attack or stroke.

SYMPTOMS
• Dizziness
• Confusion or mental dullness
• Trouble breathing following minor activity
• Circulation problems
As most are aware with visits to their doctor, there are three lipoproteins in the blood
that are important to health: low-density lipoproteins (LDL), high-density lipoproteins
(HDL) and triglycerides. LDL is known as the bad cholesterol because it is low in proteins
and high in cholesterol. HDL, on the other hand, is high in proteins and low in cholesterol
and, therefore, known as good cholesterol. Triglycerides are a separate lipid in the
bloodstream that provide a way for the body to store excess energy, but if they are high,
act as another warning sign.

CAUSES
Normally, cholesterol is kept in balance. But the standard Western diet, which contains
a large amount of hydrogenated fats and refined carbohydrates, leads to an upset in
this balance. The imbalance is manifested in elevated LDL (bad cholesterol) and a low
HDL (good cholesterol), which increases our risk for heart attack or stroke. Other causes
include inactivity, diabetes, stress and hypothyroidism.

82
FOODS TO EAT
If you want to lower cholesterol, diet is key. Here are the top foods and
nutrients that can help.
Omega-3 fats: Grass-fed beef, wild-caught salmon, and chia and flaxseeds
can help increase HDL cholesterol and reduce risk of cardiovascular disease.
Foods high in soluble fiber: Soluble fiber binds cholesterol in the digestive
system, causing it to be excreted by the body. Add to your diet plenty of
fruits, vegetables, sprouted nuts and seeds. The foods highest in soluble
fiber include: avocados, black beans, Brussels sprouts, oats, flaxseeds and
figs.
Olive oil: Helps raise HDL cholesterol.
Garlic and onions: Both help lower LDL cholesterol.
Herbs: To your food, add a variety of spices, such as basil, rosemary and
turmeric, which contain antioxidants that are cardioprotective.

FOODS TO AVOID
Sugar and refined carbohydrates: Both stimulate the liver to produce more
cholesterol and increase inflammation.
Alcohol: Also stimulates the liver to produce more cholesterol, increasing
cholesterol levels and inflammation. A glass of red wine per day may be
cardioprotective, but anything more than that will increase your cholesterol.
Hydrogenated fats: Vegetable oils are pro-inflammatory and may increase
LDL. Avoid hydrogenated oils, such as canola, soybean, cottonseed and
vegetable oils, and even some “natural” oils, such as safflower and sunflower,
which can be partially hydrogenated.
Caffeine: Too much caffeine can increase cholesterol. Limit coffee or tea to
no more than one to two cups per day.
Trans fats: Increases LDL cholesterol, inflammation and risk of cardiovascular
disease.

83
5 TOP R REMEDIES - CHOLESTEROL
X
1 Fish oil (1,000 to 2,000 mg, daily)
EPA and DHA (omega-3 fats) help reduce overall cholesterol levels.

2 CoQ10 (200 to 300 mg, daily)

If you are on cholesterol-lowering medications, take CoQ10 daily because these
medications decrease levels of this important enzyme.

3 Niacin (1,500 mg, daily)

Reduces LDL cholesterol by 25 percent and increases good cholesterol by 35
percent.

4 Red yeast rice (1,200 mg, two times daily)

Reduces cholesterol by up to 32 percent. Take with CoQ10 to prevent deficiency.

5 Garlic (500 mg, daily)

Increases HDL cholesterol and lowers total cholesterol.

ESSENTIAL OILS
Helpful oils include: Cassia, Cypress, Lavender, Lemongrass and Rosemary

To use: Lavender essential oil has been proven to lower cholesterol levels because
it decreases emotional stress. Cypress oil lowers cholesterol because it improves
circulation. And rosemary oil reduces cholesterol because of its unique antioxidant
properties and is cardiosupportive.

LIFESTYLE REMEDY
Fitness: Exercising with weight training and burst training can boost HGH, which can
improve HDL cholesterol and lower LDL cholesterol. Exercise three to six days a week for
20 to 90 minutes for best results.

84
CHRONIC FATIGUE

Chronic fatigue syndrome is a chronic illness

characterized by extreme fatigue that lasts
for more than six months. Chronic fatigue
syndrome generally presents as debilitating
fatigue, in addition to other symptoms such as
a headache, insomnia, and joint or muscle pain.
Many physicians believe it is closely related to
adrenal fatigue or system-wide inflammation of
the body.

Currently, over 1 million Americans suffer from

this debilitating illness that manifests with lack
of every motivation. Women are three times
more likely than men to be diagnosed with
chronic fatigue syndrome.

SYMPTOMS
For a medical diagnosis of chronic fatigue
syndrome, symptoms must continue for six
months or more, with four or more of these
additional symptoms:

• Exhaustion
• Concentration or memory problems
• Sore throat
• Tender lymph nodes
• Muscle pain
• Joint pain
• Headaches
• Sleep that is not refreshing
• Digestive issues like IBS or leaky gut
syndrome
• Tired during and right after exercise

CAUSES
Chronic fatigue is very controversial and exact
causes are not completely known or understood.
Some possible causes include: immune
disorders, nutrient deficiencies, food allergies,
poor blood sugar control, emotional stress and
environmental toxins.
85
FOODS TO EAT
Sea vegetables: Seaweed or green/blue algae provide critical minerals for
proper nutrition.
Clean lean protein: Slows the absorption of glucose and balances blood
sugar levels. The best sources include: wild-caught fish, grass-fed meat, free-
range poultry, pastured eggs, organic protein powder and bone broth.
Foods high in probiotics: Include kimchi, sauerkraut, miso, kefir and yogurt
to help balance gut bacteria that may be triggering fatigue or joint pain.
Omega-3s: Choose grass-fed beef, wild-caught salmon and chia and
flaxseeds for a good dose of omega-3s, which support immune function and
are critical for brain health.
Water: Dehydration can increase fatigue, so try to drink a glass of water
every two hours.

FOODS TO AVOID
Alcohol: Liquor is a depressant, and therefore it will exacerbate fatigue. It
can also lead to a poorly functioning immune system.
Caffeine: Too much caffeine can cause fluctuations in energy levels or
dependence.
Sugar: Taxes the immune system and worsens hypoglycemia, leading to
fluctuations in energy levels.
Gluten-containing grains: Chronic fatigue may be a sign of gluten
intolerance. Try to avoid all foods containing wheat, rye or barley.
Foods that trigger allergies: Chronic fatigue may be a sign of food allergies.
Try an elimination diet to determine foods to which you are intolerant or
foods that make symptoms worse. The most common food sensitivities
include: grains, cow dairy, peanuts, soy and eggs.

86
5 TOP R REMEDIES - CHRONIC FATIGUE
X
Vitamin B5, pantothenic acid and vitamin C are important nutrients to aid in chronic
fatigue syndrome. Other remedies include:

1 Ashwagandha (Indian ginseng, 250 mg, daily)

Can balance cortisol levels and naturally increase energy.

2 Green superfood powder (follow package instructions)

Since chronic fatigue may be related to nutrients and an acidic diet, a green
powder containing spirulina, chlorella, wakame, kelp, grass juices and wild
berries can help alkalize your system and address nutritional deficiencies.

3 Vitamin B-complex
B vitamins, especially vitamin B6 and B12, help with energy metabolism.

4 Rhodiola (300 mg, daily)

An herb that has been shown to increase energy production by increasing EPO
and increasing body fat being used as energy.

5 Magnesium (200 to 500 mg, daily)

This important mineral helps with cellular function.

ESSENTIAL OILS
Helpful oils include: Frankincense and
Peppermint

To use: Using frankincense oil may be an effective natural

remedy for chronic fatigue syndrome because it supports
brain function and cellular healing. Peppermint oil may
also improve symptoms because in studies it has been
proven to improve fatigue, focus and concentration. Both
can be taken internally, 3 drops, 3 times daily, as well as topically or through inhalation.

LIFESTYLE REMEDIES
Rest: Reducing stress, getting plenty of rest and emotional healing are all vitally
important for overcoming chronic fatigue.

87
CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD)

Chronic obstructive pulmonary disease (COPD) is a disease of the lungs that can make
it difficult to breathe, which worsens over time. The condition of COPD includes both
emphysema and chronic bronchitis.

Approximately 12 million people in the United States have been diagnosed with COPD.
Many more may be affected and not know they have it. According to the Centers for
Disease Control and Prevention, COPD is the fourth leading cause of death in the United
States. Its prevalence increases with age, and men are more likely to have the disease.

SYMPTOMS
The main symptoms of COPD include:
• Coughing
• Wheezing
• Chest tightness
• Excessive production of mucus
• These symptoms happen due to
inflammation, destruction or clogging
of the tiny tubes of lungs through
where air passes

CAUSES
The main cause of COPD is smoking or
long-term exposure to lung irritants, such
as chemical fumes or dust.

88
FOODS TO EAT
Water: Drink a glass of water with fresh squeezed lemon juice every two
hours to help thin mucus.
Garlic and onions: Garlic and onions contain allicin, an antioxidant that may
help improve symptoms.
Bone broth: Homemade bone broth provides critical minerals for healing and
does not produce additional phlegm.
Ginger: Is anti-inflammatory and can be taken as fresh ginger juice, powder
or as an essential oil. Also, other anti-inflammatory herbs like turmeric,
bromelian and rosemary are effective.
Fermented foods: Good bacteria from kefir, miso, kimchi, yogurt or
sauerkraut help prevent the colonization of harmful bacteria.

FOODS TO AVOID
Dairy: Conventional dairy is mucus-producing and can plug the airways in
the lungs. Avoid milk, cheese, sour cream and other non-fermented dairy
products. Instead, switch to coconut milk or nut milk.
Sugar: Sugar is pro-inflammatory and mucus-producing, so try to avoid any
forms of concentrated sugar as possible.
Processed foods: Processed foods are generally high in sugar and salt and
low in nutrients. They may also contain toxins that can make coughing worse.
Fruit juices: Although orange juice contains some vitamin C, which boosts
immunity, it is not as high in vitamin C as whole fruits or vegetables. If you
want to drink juice, dilute it to reduce the sugar content.
Chocolate: Can also increase mucus production.

89
5 TOP R REMEDIES - COPD
X
1 N-acetylcysteine (NAC) (300 to 500 mg, daily)
Thins phlegm so that it’s easier to expectorate.

2 Ivy leaf (25 drops, two times daily)

Helps reduce symptoms of COPD.

3 Echinacea (500 mg, two times daily)

Boosts immune function. You may also try a formulation that includes
goldenseal.

4 Vitamin C (1,000 mg, daily)

Helps enhance immune function and reduce inflammation.

5 Astragalus (500 to 1,000 mg, two to three times per day)

Helps strengthen weak lungs and increases the body’s ability to fight infections.

ESSENTIAL OILS
Helpful oils include: Eucalyptus, Lemon and Peppermint

To use: Reduce coughing by breathing in eucalyptus and peppermint diffused into the
air. You can also add a few drops of one of the essential oils to water and drink or gargle.
For a persistent cough, look for relief from a homemade cough syrup.

Homemade Cough Syrup

Add the following oils and honey to a glass jar. Mix
contents and then consume and swallow.

• 1 drop of lemon essential oil

• 1 drop of frankincense essential oil
• 1 drop peppermint essential oil
• 1 drop lavender essential oil
• 1 spoonful of honey

90
COLIC

Colic is only seen in babies 0 to 3 months old and results in a

hardened abdomen and pain. Colic can be a frustrating condition for
parents, but take heart because it is typically short-lived at only a few
weeks to months.

SYMPTOMS
• Routine crying that seems to occur at the same time each day
(often in the afternoon or night), and for no apparent reason
• Crying that is difficult to console
• Holding his or her legs into her abdomen

CAUSES
The causes include allergies to milk or formula,
foods that the mother is eating, colon spasm
or parental anxiety.

Food allergies can be seen in the infant or

breastfeeding mother so having both change
their diet is recommended. Colic is generally
less common in breast-fed babies. The
good news is with an elimination diet
and colic natural remedies, you can
see quick improvements in the child’s
digestive health.

91
FOODS TO EAT
Breast milk: Infants who are exclusively fed breast milk tend to have less
colic.
Natural formula: If you must use formula, switch to goat- or coconut-based
formula instead. You may also try a predigested milk protein formula.
Steamed or cooked vegetables for the mother: These tend to cause less gas
and bloating in infants.
Organic protein for the mother: Including grass-fed meat, wild-caught fish
and free-range poultry.
Probiotic-rich foods for the mother: Including goat’s milk, yogurt, kefir,
sauerkraut and miso soup.

FOODS TO AVOID
Avoid any foods that can cause a reaction in the baby. The most common
foods that create issues include:
Dairy Products
Gluten
Soy
Peanuts
Eggs
Spicy foods
Also eliminate gas-forming foods, such as beans, raw vegetables or
cruciferous vegetables, including broccoli, bok choy, collard greens, kale,
cabbage, chard, arugula and watercress. Stay away from infant formulas that
contain soy, chemicals and any synthetic ingredients.

92
5 TOP R REMEDIES - COLIC
X
(Consult with your pediatrician first.)

1 Fennel (3 to 5 drops, two to three times per day)

Make sure the tincture does not contain alcohol. Fennel tea and fennel essential
oil also work.

2 Infant probiotic
Can help the baby breakdown hard-to-digest food.

3 Digestive enzyme (for the mother)

Can help reduce allergens in food.

4 Massage
Hold the baby face down or on its stomach. Massage its back or stomach.

5 Chiropractic care
Can help relieve pressure in the thoracic spine, helping children overcome
colic.

ESSENTIAL OILS
Helpful oils include: Coriander, Fennel, Ginger, Geranium, Lavender and
Peppermint

To use: Take a few drops and mix with a carrier oil, such as coconut oil, and apply to
chest and stomach area three times daily.

93
COMMON COLD

According to the National Institute of Allergy

and Infectious Diseases, each year people in
the United States will get 1 billion colds. But,
feeling sick isn’t the only thing that happens.
According to the Center for Disease Control
and Prevention, 22 million school days will
be lost each year due to colds. Before you let
a common cold affect your life, take natural
steps to beat a cold all year long, year after
year. You may even prevent chronic lifestyle
diseases from taking hold, too.

SYMPTOMS
• Sneezing
• Runny nose
• Coughing
• Headache
• Mild fever
• Sinus or chest congestion
• Sore throat
• Fatigue
• Swollen lymph glands
• Loss of appetite

CAUSES
The common cold is caused by more than
200 different viruses that can attack the
upper respiratory tract. They are spread in
the air from person to person. People with
a depressed immune system or nutrient
deficiencies may be more prone to catching
colds. Traveling and poor sleep increase the
likelihood of getting sick and weakens immune
function.

Also, in Chinese medicine, those who have

weak lungs and colon are at greater risk
of coming down with a cold. Those who
experience the emotions of grief, sadness and
worry may come down with a cold more easily
than others.

94
FOODS TO EAT
Bone broth: Contains amino acids and minerals that naturally support
immunity. Consume soup made of real bone broth and vegetables.
Water: Adequate hydration is the key to flushing out the virus from your
system. Try to drink at least 8 ounces every two hours.
Hot water with lemon, honey and cinnamon: Helps prevent mucus buildup
and keeps you hydrated.
Ginger: Make a ginger tea and add raw honey, which has anti-inflammatory
properties to soothe a sore throat.
Garlic and onions: Both of these vegetables help to boost immune function
and have antibacterial and antiviral properties from the compound they
contain, allicin.
White foods: According to Chinese medicine, cauliflower, mushrooms,
radish, celery, pears, broccoli, asparagus and lemons help to nourish the
lungs and colon.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection.
Fruit juices: Although orange juice contains some vitamin C, which helps the
immune system, it is not as high in vitamin C as whole fruits or vegetables. If
you want to drink juice, dilute it to decrease the sugar content.
Conventional dairy: Milk, cheese, sour cream and other non-fermented dairy
products are mucus-producing.
Fast food: “Empty calories” that have no nutrients for supporting your
immune system and are toxic to the body.
Processed grains: Breads, pastas, cereals, wheat products and white flour
products quickly turn into sugar and weaken immunity.

95
5 TOP R REMEDIES - COMMON COLD
X
1 Vitamin C (1,000 mg, three to four times daily)
Helps with immune system function and boosts white blood cells.

2 Echinacea (1,000 mg, two to three times daily)

Can help your body fight off colds, but it’s best to take it at the first sign of
illness.

3 Elderberry (10 ml, daily)

It is believed that this herb can deactivate the flu virus and reduce symptoms. It
is also high in vitamin C and other immune-boosting anti-oxidants.

4 Zinc (50 to 100 mg, daily)

Zinc supports immune function and has an antiviral effect. It works best when
taken at the first sign of illness.

5 Vitamin D3 (5,000 IU, two times daily)

Helps strengthen the immune system.

Bonus Remedies: Colloidal silver and goldenseal are also greatly beneficial at
boosting immunity and fighting the common cold.

ESSENTIAL OILS
Helpful oils include: Clove, Eucalyptus, Frankincense, Ginger, Lemon, Myrrh,
Oregano and Peppermint

To use: Topically apply a few drops of oils to the bottoms of the feet, chest or throat.

LIFESTYLE REMEDY
Rest: Getting adequate sleep is vitally important in
overcoming a cold. Go to bed early and aim for 9 to 10
hours of sleep.

Get sunshine: To beat a cold, be sure to get plenty of safe

sun exposure on a regular basis. If you live somewhere
that only gets sun seasonally, it’s a good idea to take
a vitamin D supplement until your levels are adequate
enough to take you through these sunless seasons.

96
CONSTIPATION

Constipation is the slower-than-normal movement of food waste through the digestive

tract. A normal digestive cycle takes six to 24 hours to pass, with a person having one
to three bowel movements per day. However, when the bowels are constipated, stool
becomes slow, difficult or even impossible to pass.

Almost everyone gets constipated at some time during his or her life. It affects
approximately 2 percent of the population in the U.S. Women and the elderly are more
commonly affected.

You are considered constipated if you have two or more of the following for at least
three months:

• Two or fewer bowel movements in a

week
• Straining during a bowel movement
• Hard stools
• Incomplete evacuation

SYMPTOMS
• Bloating
• Gas
• Difficulty passing stool
• Back pain
• Fatigue

CAUSES
The main cause of constipation is a
low fiber, low electrolytes and low
water diet. Stress, inactivity, certain
medications, an imbalance in
intestinal flora, thyroid problems
and a magnesium deficiency
can also cause constipation.
Also, liver stagnation is a major
cause of constipation.

97
FOODS TO EAT
High-fiber foods: Add fiber slowly if you are not used to it. Include raw fruits
and vegetables, beans, nuts and seeds. Some of the best include: psyllium,
chia seeds and apples.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables not only contain fiber, they are also a good
source of magnesium, which can help improve constipation.
Prunes and figs: These fruits are high in fiber and tend to have a laxative
effect.
Warm liquids: Warm liquids, especially first thing in the morning, tend to
stimulate digestion. Try some herbal tea or bone broth.
Water: Fiber needs water to pass through the digestive system. Drink 8 to 16
ounces of water every two hours.
Foods that lubricate the colon: These foods may include okra, spinach,
asparagus and banana.

FOODS TO AVOID
Fried foods: Trans fats slow down transit time through the intestine as do
hydrogenated oils. Avoid canola, soybean, cottonseed and vegetable oils,
and even some “natural” oils, such as safflower and sunflower, which can be
partially hydrogenated.
Alcohol: Liquor is difficult on the digestive system and can make
constipation worse since it is dehydrating.
Caffeine: Is also dehydrating and can worsen constipation.
Pasteurized dairy products: Many people are lactose intolerant and can
become constipated from the overconsumption of dairy products.
Refined flour: Refined flour by nature does not contain any fiber and
therefore will not help with constipation.

98
5 TOP R REMEDIES - CONSTIPATION
X

1 Psyllium (1 teaspoon, two times daily)

An insoluble fiber that helps the stools become bulky, allowing them to pass
through the digestive system easier.

2 Chia and flaxseeds (2 to 3 tablespoons daily, with water)

Both of these seeds provide a significant amount of fiber. Also, flaxseed oil helps
lubricate the colon.

3 Magnesium (250 mg, two to four times daily)

Improves gut motility. Add this supplement in slowly and cut back if it causes
diarrhea.

4 Probiotics (at least 15 billion organisms)

Maintaining a healthy intestinal tract is critical for avoiding digestive problems.

5 Aloe vera juice (1/4 cup, two times daily)

Helps reduce inflammation and improve the frequency of bowel movements.

BONUS REMEDY
A traditional remedy is, upon waking, taking 1 to 3 tablespoons of flaxseed oil or cod
liver oil with 8 ounces of fresh pressed carrot juice.

ESSENTIAL OILS
Helpful oils include: Fennel, Ginger and Peppermint

To use: Add 2 to 3 drops to water and drink daily twice daily.

ALTERNATIVE TREATMENT
Rebounding: Also known as jumping on a mini-trampoline, can
stimulate the bowels and lymphatic system. Light exercise can
also support bowel function.

Acupuncture and Reflexology: May help improve lack of intestinal

motility, dryness and liver stagnation, which are all causes of
constipation.

99
COUGH

A cough can be a good thing, or it may be a

symptom of a number of possible problems. As
mucus (phlegm or sputum) or other substances
accumulate in the airways, this reflexive action
tries to facilitate unobstructed breathing. The
cure for a cough must treat the cause. Try
natural cough remedies for kids and adults for
fast relief.

Coughs can either be acute or chronic:

• Acute coughs most often begin quickly and
are caused by a cold, flu or sinus infection
and usually go away after three weeks.
• Subacute coughs last three to eight weeks.
• Chronic coughs last three weeks or more.

SYMPTOMS
• Dry or wet cough
• Chest or throat irritation
• Dry scratchy throat
• Phlegm and mucus in lungs

CAUSES
Coughing is a common reaction of the
respiratory system trying to expel harmful
microbes, dust or irritants. It can be a symptom
of an underlying illness, such as:
• Phlegm and mucus in lungs
• Sinusitis
• Pneumonia
• Bronchitis
• Common cold or flu
• Lung cancer

In order to overcome any type of cough, you

must treat the root cause with diet and lifestyle.

100
FOODS TO EAT
Water: Helps thin mucus. Drink 8 to 16 ounces every two hours with fresh-
squeezed lemon juice.
Chicken broth: Real bone broth contains amino acids and minerals that help
thin mucus and soothe the body.
Garlic: Naturally boosts the immune system and contains allicin to kill off bad
microbes. Onion has similar properties and is also beneficial.
Ginger: This root herb is anti-inflammatory and can also be coupled with
turmeric and bromelian for greater benefits.
Fermented foods: Good bacteria from foods, such as miso, kimchi, kefir or
sauerkraut, can help prevent the colonization of harmful bacteria.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection, especially
processed sugar.
Fruit juices: Although orange juice contains some vitamin C, which helps the
immune system, it is not as high in vitamin C as whole fruits or vegetables. If
you want to drink juice, dilute it to help reduce the sugar content.
Conventional dairy products: Cow milk that has been pasteurized is mucus-
producing. Avoid milk, cheese, sour cream and other non-fermented dairy
products.
Chocolate: Can also increase mucus production.
Processed foods: Contain harmful additives and GMOs that cause an
inflammatory reaction and mucus production by the body.

101
5 TOP R REMEDIES - COUGH
X
1 Vitamin C (1,000 mg, three to four times daily)
Helps with immune system function and boosts white blood cells.

2 Echinacea (1,000 mg, two to three times daily)

This herb can help your body fight off colds, but it is best to take it at the first
sign of illness.

3 Licorice (500 mg, four times daily, short term use only)
Can reduce coughing and enhance immune system function. It should not be
used by people with high blood pressure.

4 N-acetylcysteine (300 to 500 mg, two times daily)

Good for people with chronic cough to help reduce the viscosity of phlegm.

5 Astragalus (500 to 1,000 mg, two to three times daily)

Helps strengthen weak lungs and fight off any underlying infection.

ESSENTIAL OILS
Helpful oils include: Eucalyptus, Lemon and Peppermint

To use: Reduce coughing by breathing in eucalyptus and peppermint diffused into the
air. You can also add a few drops of one of the essential oils to water and drink or gargle.
For a persistent cough, look for relief from a homemade cough syrup.

Homemade Cough Syrup

Add the following oils and honey to a glass jar. Mix
contents and then consume and swallow.

• 1 drop of lemon essential oil

• 1 drop of frankincense essential oil
• 1 drop peppermint essential oil
• 1 drop lavender essential oil
• 1 spoonful of honey

102
CROHN’S DISEASE

Crohn’s disease is an inflammatory bowel disease of the small intestine, similar to

ulcerative colitis. Severe inflammation causes pustules or ulcers to develop, generally
in the last part of the small intestine, although they can occur anywhere within the
gastrointestinal tract.

Crohn’s disease can be both painful and debilitating, and sometimes may lead to life-
threatening complications.

SYMPTOMS
The main symptoms of Crohn’s disease are belly pain and diarrhea (sometimes with
blood). Some people may have diarrhea 10 to 20 times a day. Other symptoms include:

• Severe abdominal pain

• Loss of appetite
• Chronic diarrhea
• Fever
• Fatigue
• Weight loss

The ulceration of the small intestine can cause a decrease in the absorption of critical
nutrients, leading to malnutrition or anemia. As the ulcers heal, scar tissue can form,
leading to a dangerous blockage of the intestinal tract.

CAUSES
Generally, Crohn’s disease is diagnosed in adolescence or young adulthood. It is
usually a chronic condition, where the person experiences flare ups from time to time.
The exact cause of Crohn’s disease is unknown. Genetics, lifestyle factors, poor diet,
chemicals and stress may all play a role in the development of the disease. There may
also be a connection between an intestinal flora imbalance and the development of
Crohn’s, although the research in this area is in its early stages.

103
FOODS TO EAT
High-quality protein: Organic chicken, wild-caught fish and grass-fed
organic beef promote nutrient absorption.
Bone broth: Provides critical minerals and amino acids that prevent
malnutrition and help repair the intestinal lining.
Fresh vegetable juices: These may be easier to digest and absorb than
eating raw vegetables whole.
Foods high in probiotics: Miso soup, kefir, yogurt, sauerkraut or kimchi can
help to promote good digestive health.
Water: Drink one glass of water every two hours to help combat dehydration
that may be caused by diarrhea.
Cooked vegetables: Are easy to digest and nutrient-dense to provide the
body with beneficial vitamins and minerals.

FOODS TO AVOID
Refined carbohydrates, especially those that contain wheat or gluten:
These foods can cause inflammation in the gut.
Alcohol, caffeine or spicy foods: These foods tend to irritate the digestive
system.
Foods high in insoluble fiber: Foods such as wheat bran can be hard on the
digestive tract.
Red meat and fried foods: These are high in saturated fat, which can be
irritating to the intestinal tract and lead to diarrhea.
Food allergies: Eliminate foods that cause an increase in symptoms, as it
may be a sign of a sensitivity or allergy. Keep a journal of foods eaten and
symptoms to determine if a trigger food is at play.

104
5 TOP R REMEDIES - CROHN’S DISEASE
X
1 Fish oil (480 mg EPA and 360 mg DHA, three times per day)
Fish oil helps reduce inflammation, which is significant with Crohn’s disease.

2 Probiotic (10 billion active organisms)

Crohn’s may be related to an imbalance of healthy bacteria in the gut and
chronic diarrhea may exacerbate this problem; therefore, it is important to help
colonize the gut with healthy bacteria.

3 Glutamine (1,000 to 3,000 mg, two times daily)

Glutamine is an amino acid that helps with cell turnover and wound healing.

4 Whole foods multivitamin

Provides the body with key vitamins, minerals and phytonutrients that can be
lost due to malabsorption.

5 Aloe vera juice (1/2 cup, once daily)

Aloe helps soothe and heal the digestive tract.

Bonus Remedies: Licorice root and slippery elm are also greatly beneficial at
soothing the intestines and treating Crohn’s disease.

ESSENTIAL OILS
Helpful oils include: Cardamon, Chamomile, Frankincense, Ginger, Lemon,
Fennel, Peppermint

To use: Add 1 drop to water three times daily, or rub over abdomen two times daily.

LIFESTYLE REMEDY
Meditate: Try guided imagery or listen to mellow music for at least 10 minutes a day to
help ease pain and release tension, which can worsen symptoms. Let your mind and
body de-stress with meditation, maybe via scripture or other uplifting, calming content.
Deep breathing — taking a deep breath down into your stomach for 5 seconds, holding
for 3 seconds and then slowly letting out over 5 seconds — can improve the health of
the small and large intestines.

105
CUTS AND SCRAPES

Wounds and abrasions occur when the skin is

damaged or broken. Get immediate medical
attention for a wound that is deep, bleeds
heavily or has something deeply embedded in
it. However, most cuts and scrapes need only
minor treatment of cleaning, covering and
putting a natural antimicrobial on the wound.

SYMPTOMS
• Bleeding
• Redness
• Swelling
• Pain and tenderness
• Possible fever with infection

CAUSES
Cuts and scrapes can be caused by various
types of injuries. Most cuts or scrapes are
harmless and go away after a few days, but
sometimes they can become infected, which is
why it’s important to try to promote healing.

At the onset of skin damage, clean out the

area with water and a clean towel. If dirt is
left in the area, clean with hydrogen peroxide.
Once clean, dry the area, apply antibacterial
essential oils and cover with bandage. Then
apply new covering and oils daily to keep area
from infection until completely healed.

106
FOODS TO EAT
The following foods can help to heal cuts and scrapes more quickly.
Green leafy vegetables: Kale, broccoli, spinach and other greens high in
vitamin are essential for blood clotting.
Clean, lean protein: The body cannot rebuild lost tissue without protein. Try
to get at least 4 to 5 ounces per meal of organic, lean protein, such as grass-
fed beef, free-range poultry, pastured eggs, wild-caught fish and organic
protein powder.
Vitamin C: Essential for manufacturing collagen, an essential component of
skin and tissues. Increase your intake of vitamin C-rich fruits and vegetables,
such as citrus fruits, bell peppers, strawberries and tomatoes.
Zinc: The chemical reactions necessary to rebuild bone require zinc.
To increase your intake of zinc, add oysters, beef, pumpkin seeds, dark
chocolate and spinach to your diet.
Wild-caught fish: Essential fats are critical to help rapidly heal wounds.

FOODS TO AVOID
The following foods may slow the healing process.
Alcohol: Liquor and beer increase inflammation, which does not promote
healing.
Sugar and refined grains: Promote inflammation and can slow healing. Avoid
wheat and white bread and flour products.
Hydrogenated oils: Promote inflammation and decrease the ability of your
body to heal. Avoid hydrogenated oils, such as canola, soybean, cottonseed
and vegetable oils, and even some “natural” oils, such as safflower and
sunflower, which can be partially hydrogenated.
Processed foods: May contain chemicals and dyes, which can slow wound
healing.
Excess sodium: Iodized table salt and excess sodium can cause fluid
retention slowing down the healing process.

107
5 TOP R REMEDIES - CUTS AND SCRAPES
X
1 Bromelain (500 mg, three times daily)
An enzyme found in pineapple, which reduces swelling.

2 Vitamin C (500 to 1,000 mg, daily)

A powerful antioxidant that helps manufacture collagen, critical for healing
damaged blood vessels.

3 Tea tree oil (Melaleuca)

Apply tea tree oil to cuts and scrapes daily. Tea tree oil has antimicrobial and
antifungal properties.

4 Zinc (25 to 30 mg, twice daily)

Promotes immune function and improves skin healing.

5 Raw honey
When used topically, honey makes an excellent remedy to help heal cuts more
quickly.

ESSENTIAL OILS
Helpful oils include: Frankincense, Helichrysum, Hyssop, Lavender, Melaleuca
(Tea Tree), Myrrh and Rosemary

To use: These essential oils have antibacterial and healing properties. Use topically
three times daily. You can also make a homemade healing salve by mixing raw honey,
melaleuca oil and lavender oil.

108
DEPRESSION

When you turn on your television to watch the evening news, what do you find?
Depressing news: the murder count, rapes, the troubling economy, politicians caught
lying, extreme oppression and the list goes on. No matter how you look at this, it’s all
depressing.

This information is internalized, leading to feeling bad. In fact, this negative way of
perceiving the world can become a silent ‘mantra’ that obscures the reality of the world
with a sort of ‘black cloud’ hovering over perceptions. This type of thinking — whether
you’re aware of it or not — can lead to depression. It’s easy to end up feeling down and
out, lying awake worrying about your own state of affairs (and often the perceived sad
state of the world,) making poor eating and harmful living choices. Before long, the state
of mind becomes even more depressed.

SYMPTOMS
• Fatigue
• Sad mood
• Low sex drive
• Lack of appetite
• Disinterest in common activities

CAUSES
The causes of depression are varied and include:
• Stress
• Unresolved emotional problems
• Neurotransmitter imbalance
• Hormonal imbalances
• Alcohol
• Nutrition deficiencies
• Lack of sunlight
• Toxicity from metals or food allergies

109
FOODS TO EAT
Saturated fats: Found in coconut, raw dairy and grass-fed meats, saturated
fat supports cellular function and neurological health.
Clean, lean protein: Protein provides energy. Try to have at least 4 to 5
ounces at every meal of grass-fed beef, free-range poultry, pastured eggs
and organic protein powder.
Wild-caught fish: Omega-3s are critical to maintain a healthy brain.
Vegetables: A diet high in vegetables of all kinds increases your intake of
vital nutrients that support mood.
Seeds: Flax, chia, hemp and pumpkin seeds provide essential omega-3s for
brain function and fiber. Put them in smoothies, sprinkle them on salads or
use flax oil as salad dressing.

FOODS TO AVOID
Wheat: A common food allergy that can make depression worse; therefore, it
is best to eliminate it from your diet.
Hydrogenated fats: These fats can cause inflammation and cause hormone
imbalance. Avoid hydrogenated oils, such as canola, soybean, cottonseed
and vegetable oils, and even some “natural” oils, such as safflower and
sunflower, which can be partially hydrogenated.
Caffeine: Although it may seem like coffee will boost energy, it is a poor
resource for fueling energy reservoirs. Although a stimulant, caffeine can
actually leave you irritable and exhausted a few hours later.
Alcohol: A depressant that can make depression worse. Alcohol is not an
appropriate outlet for dealing with emotional problems.
Sugar: Can cause surges and crashes in your energy level; therefore, it is
best to avoid it completely.

110
5 TOP R REMEDIES - DEPRESSION
X

1 Fish oil (1,000 mg, daily)

Omega-3 fats are critical for neurotransmitter function, a critical component for
emotional and physiological brain balance.

2 Vitamin D3 (5,000 IU, daily)

Vitamin D can help improve seasonal effective disorder, which can manifest as
depression, especially in people who don’t get regular sunlight.

3 Adaptogen herbs (rhodiola and ashwagandha) (1,000 mg, two times daily)
Improves stress hormones and relaxes the nervous system.

4 BB complex (50 mg, two times daily)

vitamins are involved in neurotransmitter function.

5 St. John’s wort (300 to 500 mg, daily)

This herb can help improve mild to moderate depression.

BONUS REMEDY
Probiotics create neurotransmitters in the gut and have been proven to fight
depression.

ESSENTIAL OILS
Helpful oils include: Bergamot, Frankincense, Grapefruit, Lavender, Lemon,
Lime, Melissa, Peppermint, Roman Chamomile, Rosemary and Ylang Ylang

To use: Using the oil or blend of oils that work best for you, diffuse
the oils daily. You can also massage oils into the neck, chest or
bottom of feet.

LIFESTYLE REMEDIES
Support system: Depression is most commonly caused by
emotional issues and can be increased by lack of positive
relationships, low self-confidence and lack of purpose. Find a
strong community of friends that can support and encourage you,
as well as consider seeking a personal relationship with God.

Fitness: Exercise also fights depression by releasing endorphins. Aim to exercise three
to five days a week for 20 minutes or more.

111
DIABETES

Diabetes is an illness that causes elevated blood

sugar levels. If the pancreas does not produce
proper amounts of insulin, or if cells cannot
properly process insulin, it results in diabetes.

Type 1 diabetes is an autoimmune disease

where the immune system attacks the insulin-
producing beta cells in the pancreas. The
damage to the pancreatic cells leads to reduced
ability or complete inability to create insulin.
Type 1 diabetes is rarely reversed, but with the
right dietary changes major improvements
in blood sugar levels can be seen, allowing a
person to possibly reduce their dependence on
insulin and medications.

Type 2 diabetes is a metabolic disorder that

is caused by high blood sugar. The body can
keep up for a period of time by producing more
insulin, but over time the insulin receptors sites
get burned out.

SYMPTOMS
• Fatigue
• Increased thirst and urination
• Feeling hungry
• Blurred eyesight
• Numbness or tingling in the feet

CAUSES
Common triggers of type 1 diabetes include
a virus and imbalanced gut flora that causes
inflammation, autoimmunity and leaky gut
syndrome.

Type 2 diabetes is the most common form of

diabetes and is caused by insulin resistance.

112
FOODS TO EAT
High-fiber foods: Fiber helps to slow down glucose absorption. Aim for at
least 30 g of fiber per day from vegetables, berries, nuts, oatmeal and seeds.
Chromium-rich foods: Chromium deficiency can lead to poor blood sugar
control. Eat foods high in chromium, such as raw cheese, Brewer’s yeast and
broccoli.
Coconut: Medium-chain fatty acids (MCFA) found in coconuts can help
balance blood sugar levels and be a preferred fuel source for your body
rather than sugar. Including coconut oil, coconut milk and coconut butter in
your diet is a great way to intake MCFAs.
Wild-caught fish: Omega-3 fats reduce inflammation and can help
counteract some of the negative effects of elevated blood glucose.
Low-glycemic load foods: Foods with a low glycemic value tend not to spike
blood sugar as much as high-glycemic foods.

FOODS TO AVOID
Sugar and grains: Refined sugar rapidly spikes blood glucose, and a high-
grain diet also negatively affects blood sugar levels. Avoid wheat and white
bread and flour products.
Soda, juice or other sweet beverages: These forms of sugar enter the
bloodstream rapidly and can cause extreme elevations in blood glucose.
Refined and processed foods: Any foods that are refined, processed and
contain no fiber generally will raise blood glucose.
Cow milk, especially for type 1: There has been research showing that
children with type 1 diabetes can be sensitive to the protein in cow milk
(casein). Avoid milk, cheese, sour cream and other non-fermented dairy
products.
Alcohol: Can dangerously lower blood sugar. Beer and sweet liquors are high
in carbohydrates and should be avoided.

113
5 TOP R REMEDIES - DIABETES
X
1 Chromium picolinate (600 mcg, daily)
Helps improve insulin sensitivity.

2 Cinnamon (2 teaspoons, daily)

Add naturally to food or tea to help improve blood sugar control.

3 Fish oil (1,000 mg, daily)

Omega-3s are necessary for proper insulin function.

4 Alpha-lipoic acid (300 to 1,200 mg, daily)

Improves insulin sensitivity and reduces symptoms of neuropathy.

5 Fiber (10g, daily)

Fiber from vegetables and seeds can control blood glucose. Consume 3 to 6
tablespoons of sprouted seeds, such as flax and chia, daily.

ESSENTIAL OILS
Helpful oils include: Basil, Cinnamon, Coriander and Lavender

To use: Coriander essential oil has dual blood glucose-lowering effects in diabetes.
It works both by enhancing the secretion of insulin from the pancreas and exhibiting
insulin-like activity at the cellular level. Also, cinnamon oil has blood sugar balancing
effects, which have been proven to support diabetes.
LIFESTYLE REMEDY
Fitness: Exercise is another crucial part of improving insulin sensitivity. It naturally
supports metabolism by burning fat and building lean muscle. To prevent and reverse
diabetes, walk 20 to 30 minutes a day, which is especially beneficial following meals.

In addition to walking, do interval training cardio (such as burst training) or weight

training three to five days a week for 20 to 40 minutes. Burst training can help you burn
up to three times more body fat than traditional cardio and can naturally increase insulin
sensitivity. Strength training using free weights or machines and is also recommended
because it helps you build and maintain muscle, which supports balanced blood sugar
and sugar metabolism.

114
DIARRHEA

Diarrhea is a natural reaction to toxins that need to be expelled from the digestive
system. Everyone will likely experience bouts of diarrhea in their life, with episodes
lasting less than three days. However, for those who suffer from weeks of ongoing
diarrhea, it may be a sign that something bigger is at play.

Chronic diarrhea is problematic and can lead to dehydration and nutrient deficiencies,
and may be an indicator of serious disorder, such as ulcerative colitis or Crohn’s disease,
or a more mild condition, such as irritable bowel syndrome.

SYMPTOMS
• Watery, loose stools
• Increased volume and frequency of stool
• Gas
• Abdominal cramping or pain

CAUSES
Diarrhea can have a variety of causes, including:
• Food allergies
• Lactose intolerance
• Food poisoning
• Infections
• Stress
• Diet high in magnesium
• Reaction to a medication
• Autoimmune diseases, such as Crohn’s disease or ulcerative colitis

115
FOODS TO EAT
Water: Hydration is critical as diarrhea can cause dehydration. Try to drink
16 ounces of clear fluids every hour. Also, try foods that are high in water
content, such as cucumbers, tomatoes, jicama, beets, watermelon, carrots or
celery.
Homemade bone broth: Bone broth can provide nutrition and hydration, as
well as the intestines with necessary amino acids and minerals necessary for
repair.
Fresh-pressed vegetable juice: As long as the vegetable juice does not
worsen the diarrhea, vegetables can help provide electrolytes.
Flaxseed oil: Has been shown to reduce the duration of diarrhea.
Simple, easy to digest foods: Stick with a diet of apples, bananas and rice
the first few days, as these foods are easy on the digestive system.

FOODS TO AVOID
Conventional dairy: Processed dairy, such as milk, cheese, sour cream and
other non-fermented dairy products, can be hard to digest and can make
diarrhea worse. However, raw cultured dairy high in probiotics can support
bowel function.
Fats and oils: Too much fat can upset a sensitive stomach and make the
diarrhea worsen or return. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oils, and even some “natural” oils, such as
safflower and sunflower, which can be partially hydrogenated.
Sugar: Bacteria love to feed on sugar, and sugar reduces immune system
functioning.
Caffeine: Caffeine can stimulate the digestive tract, increasing diarrhea.
Any potential allergen: Diarrhea can result from food allergies, with common
culprits, including gluten, nuts, shellfish and dairy.

116
5 TOP R REMEDIES - DIARRHEA
X
1 Probiotics (50 billion units, daily)
Probiotics help fight infection and can help re-colonize the gut with healthy
bacteria.

2 Digestive enzymes (2 before each meal)

These enzymes will help with nutrient absorption.

3 Glutamine powder (5g, two times daily)

Glutamine is an amino acid that helps repair the digestive tract, especially
important for people with chronic diarrhea.

4 Bentonite clay (1 tsp, 2 times daily)

Can bind to toxins in the digestive tract and reduce loose stools.

5 Raw-sprouted fiber from flax and chia seeds (3 tablespoons daily)

Soluble fiber can help thicken stools and reduce the frequency of diarrhea.

Bonus Remedies: Aloe vera juice (1/2 cup, three times daily): Aloe is healing to the
digestive system and can prevent and improve diarrhea.

ESSENTIAL OILS
Helpful oils include: Frankincense, Ginger, Lemon, Licorice, Peppermint,
Oregano and Slippery Elm

To use: Add 1 drop to water three times daily, or rub over abdomen two times daily.

117
EAR INFECTION

Ear infections, either bacterial or viral,

affect the middle ear, which is the air-filled
space behind the eardrum holding the small
vibrating bones of the ear. With an infection,
inflammation or fluids fill the space, creating
painful pressure. Children are most prone
to ear infections, as their immune systems
aren’t as developed as adults, and smaller
ears don’t drain as easily. Some ear infections
may be related to a cold, seasonal allergies or
throat infection, and can go away within days.
However, more chronic infections can cause
scarring of the ear drum and hearing loss.

SYMPTOMS
• Ear pain, pressure or throbbing
• Fever
• Trouble hearing
• Pus coming from the ear canal
• Tugging on ear (common with babies and
young children)

CAUSES
Ear infections are generally seen in small
children under 6 years old. They have two
general causes. The first cause is when water
gets trapped in the ear canal due to the
buildup of wax (called Swimmer’s Ear). This
causes bacteria to grow and an infection
to occur. The second cause is a middle ear
infection generally related to an allergy or
upper respiratory infection and is caused by
fluid buildup in the ear.

Ear infections can be either viral or bacterial,

but viral is much more common, so
treatment with conventional antibiotics
typically is ineffective and comes with side
effects.

118
FOODS TO EAT
Water: Aids the body in clearing excess mucus. Consume plenty of warm
fluids until resolved.
Wild-caught fish: Omega-3 fats help reduce inflammation and improve
allergies.
Non-dairy baby formula: If a baby drinks formula, switch to coconut or goat
milk-based formula, which tends to cause fewer allergies.
Clean, lean protein: Sufficient protein helps the immune system. Aim for
3 to 4 ounces at minimum per meal of grass-fed beef, free-range poultry,
pastured eggs, wild-caught fish and organic protein powder. Shellfish can be
problematic for some people, so avoid it if possible.
Fruits and vegetables high in vitamin C: Citrus fruits, bell peppers,
strawberries and tomatoes keep the immune system strong, helping the
body’s ability to ward off infection.

FOODS TO AVOID
Food allergens: Food intolerances may exacerbate symptoms. Start by
limiting common allergens, such as gluten, dairy, shellfish and peanuts.
Conventional dairy: Pasteurized cow dairy products can be mucus-
producing and worsen infection. Avoid milk, cheese, sour cream and other
non-fermented dairy products.
Sugar: Increases inflammation and reduces immune function.
Processed foods: These foods may contain added chemicals and dyes to
which young children can be sensitive.
Refined grains: The body often breaks down white and wheat bread, as well
as flour products, into sugar. Avoid these in the diet to reduce sugar levels.

119
5 TOP R REMEDIES - EAR INFECTION
X
1 Garlic oil ear drops (2 warm drops in ear daily)
Antibacterial and anti-inflammatory.

2 Zinc (10 mg, two times a day for children older than 2 years old)
Boosts immune function.

3 Vitamin C (1,000 mg, three times a day for adults; 500 mg, two times daily for
children 6 to 12 years old)
Enhances immune function and lowers inflammation.

4 Echinacea (2 mL, four times daily for children)

Enhances immune function.

5 Vitamin D3 (400 to 2,000 IU, daily, ages 2 to 12)

Vitamin D3 helps support the immune system.

Bonus Remedies: Colloidal silver is a natural antiseptic and antiviral that can be used
orally or directly in the ear to treat infections. Probiotics should also be taken to
prevent ear infections long term and support immunity.

ESSENTIAL OILS
Helpful oils include: Basil, Frankincense, Grapefruit, Lavender, Melaleuca (Tea
Tree), Oregano and Peppermint

To use: Rubbing basil or melaleuca essential oil behind ears and at the bottoms of the
feet can speed healing of ear infections.

LIFESTYLE REMEDY
Chiropractic: Chiropractic adjustments can remove pressure from ears and quicken the
healing of ear infections.

120
ECZEMA

A type of dermatitis and common skin disorder, eczema causes dry, red, itchy skin that
can blister. The skin irritation is typically triggered by contact with an allergen or irritant.
It is more common in infants and young children.

According to the National Eczema Association, “A substantial proportion of the US

population has symptoms of eczema; 31.6 million with eczema, and at least 17.8 million
with moderate to severe eczema or atopic dermatitis. Approximately one out of every
three children with eczema/atopic dermatitis has moderate to severe disease. A recent
study found that the prevalence of eczema in adults is 10.2 percent, which suggests that
most children with eczema/atopic dermatitis continue to be affected even in adulthood.
Three percent of US adults have moderate to severe eczema/atopic dermatitis requiring
systemic therapy.”

SYMPTOMS
• Allergic skin reaction
• Persistent itchy, red skin
• Scaly patches
• Pain or discomfort

CAUSES
While the exact causes of eczema are not known, triggers are generally caused by
an allergic response to foods, chemicals or other substances such as perfumes or
soaps. Stress, heredity, medications, poor digestion and immune deficiencies can also
contribute to eczema. Common irritants, such as chlorine dissinfectants, bubble baths
and detergents, should be avoided. Also, limit exposure to allergens, such as pet dander,
pollens and molds.

It’s possible that women may be

more susceptible to eczema
flare-ups, as an increase or
decrease of certain levels
of hormones can be the
culprit.

121
FOODS TO EAT
Essential fatty acids: Wild-caught fish and flaxseed oil can reduce eczema
symptoms.
Pumpkin or chia seeds: These seeds provide zinc, which is essential for
wound healing and for metabolizing fatty acids.
Probiotic-rich foods: Consume goat milk, miso soup, kefir, yogurt,
sauerkraut, kimchi and amasi. These are the highest probiotic foods and can
support gut and immune health improving the cause of eczema.
High-fiber foods: Constipation can lead your body to look for other ways to
expel toxins, and the skin can become one of the avenues in which toxins are
expelled. Aim for at least 30 g of fiber per day from vegetables, fruits, nuts,
seeds, coconut and sprouted grains/legumes.
Vitamin A-rich foods: Increase your intake of orange- and yellow-colored
vegetables, which are high in vitamin A and necessary for skin health.

FOODS TO AVOID
Additives: Eliminate additives and processed foods, which can make eczema
worse.
Foods intolerances: Avoid any potential allergens, such as gluten, dairy,
shellfish or peanuts.
Margarine and other non-essential fats: These fats can interfere with the
absorption of essential fats critical for healing.
Sugar: Increases inflammation and reduces immune function.
Fried foods: Can increase inflammation.
Refined grains: Contain gluten, phytic acid and carbohydrates that may
cause gut inflammation leading to eczema.

122
5 TOP R REMEDIES - ECZEMA
X

1 Omega-3 fats (1,000 mg, daily)

These essential fats are critical for wound healing and reduce inflammation.

2 Probiotic (25 to 100 billion organisms daily)

Friendly bacteria which help with gut health and immunity.

3 Vitamin E (400 IU)

Promotes wound healing and helps the body better utilize fatty acids.

4 Vitamin D3 (2,000 to 5,000 IU, daily)

Has antimicrobial properties and boosts immunity.

5 Evening primrose oil or borage oil containing GLA

An anti-inflammatory for the skin that can be taken internally or applied topically.

BONUS REMEDY
Direct sunlight on the skin can reduce eczema by increasing production of vitamin D,
which improves immunity.

ESSENTIAL OILS
Helpful oils include: Geranium, Lavender, Melaleuca (Tea Tree) and Myrrh

To use: Use topically to soothe and help heal the red, dry skin associated with eczema.
You can also apply a mixture of lavender, shea butter and coconut oil for another
effective natural treatment for reducing eczema.

123
ENDOMETRIOSIS

Endometriosis is an often painful disorder in

which tissue that normally lines the inside of
your uterus — the endometrium — grows outside
your uterus (endometrial implant). Endometriosis
most commonly involves your ovaries, bowel or
the tissue lining your pelvis. Rarely, endometrial
tissue may spread beyond your pelvic region.

This endometrial tissue outside the uterus

responds to the menstrual cycle similarly to
tissue within the uterus, including thickening
and bleeding. This process then leads to
problems of discomfort and pain with each
menstrual cycle.

According to the Endometriosis Foundation

of America, endometriosis affects 176 million
women worldwide, and one in 10 girls
and women in the US. Females are most
affected during their most productive years
(approximately age 12 to 60), which can be a
hardship on their education, careers, finances,
relationships and overall well-being.

SYMPTOMS
• Pelvic pain
• Painful menstrual cycle
• Pain with sexual intercourse
• Excessive bleeding
• Infertility
• Pain with urination or bowel movements
• Nausea and vomiting

CAUSES
No one is sure of the exact cause of
endometriosis, but it may be due to genetics,
hormonal imbalances or a disorder of the uterine
tissue that starts at birth.

124
FOODS TO EAT
Organic foods: Pesticides can affect estrogen and other hormones;
therefore, it is important to choose only organic.
Wild-caught fish: Helps reduce inflammation and reduces pain.
Flax and chia seeds: Can help balance estrogen levels. Consume 3
tablespoons daily.
Cruciferous vegetables: Bok choy, broccoli, collard greens, kale, cabbage,
chard, arugula and watercress are high in indole-3-carbinol, which can
support detoxification of the liver and balance estrogen levels.
Cultured dairy or other fermented foods: A potential cause of endometriosis
is an imbalance of healthy bacteria, therefore a diet including fermented
foods, such as miso soup, kefir, yogurt, sauerkraut or kimchi, can help.

FOODS TO AVOID
High-fat processed meats: Meats, such as bologna, hot dogs, pepperoni,
salami, bacon and sausage, can increase inflammation levels and may
contain additives.
Non-organic dairy products: These are high in hormones and chemicals.
Refined sugar: Increases pain and reduces immune function.
Alcohol: Increases inflammation and reduces immune function.
Caffeine: Caffeinated coffee, tea and soda can cause hormonal imbalances.

125
5 TOP R REMEDIES - ENDOMETRIOSIS
X
1 Vitex (chasteberry) (400 mg, two times daily)
Helps balance estrogen/progesterone ratios.

2 Fish oil (1,000 mg, daily)

Essential fatty acids help reduce inflammation and balance hormones.

3 BB complex (50 mg, daily)

vitamins are involved in estrogen metabolism.

4 Progesterone cream (1/4 teaspoon, days 6 to 26 of cycle, stop after third

trimester of pregnancy)
Low progesterone often accompanies endometriosis.

5 Milk thistle (150 mg, two times daily)

Helps in liver detoxification, which can balance estrogen levels.

ESSENTIAL OILS
Helpful oils include: Clary Sage, Frankincens and Sandalwood

To use: Clary sage essential oil helps balance hormones

and has been found to effectively reduce the symptoms of
endometriosis. Apply 2 to 4 drops topically over abdomen and
apply a warm compress to the area. You can also take 3 drops
internally of frankincense and sandalwood to help reduce
inflammation and support healing.

126
FIBROIDS

Fibroids are growths of connective tissue or benign, noncancerous tumors that occur
in the uterus. They grow from the muscular wall of the uterus, and are thus made up of
muscle and fibrous tissue.

Fibroids are common in women, with nearly 80 percent having them as reported by
the National Uterine Fibroid Foundation, although most are free of symptoms. Instead,
fibroids are more often discovered during routine pelvic exams or via an ultrasound.

In the United States, 12 hysterectomies are performed every 10 minutes while nine of
them likely didn’t meet the hysterectomy requirements set out by the American College
of Obstetricians & Gynecologists. The presence of uterine fibroids is one of the leading
reasons hysterectomies are performed, despite the fact that many women suffer no
symptoms.

SYMPTOMS
Many women experience no symptoms from fibroids. When symptomatic, uterine
fibroids can cause:
• Heavy periods
• Pelvic discomfort or pain
• Pressure on the organs surrounding the pelvis

CAUSES
The causes of fibroids include high levels of estrogen and low levels of progesterone
due to obesity, hypothyroidism, perimenopause or low-fiber diets. Correcting your
diet is key to any natural fibroid treatment that will also give pain relief and correct the
underlying issues.

127
FOODS TO EAT
Organic foods: Pesticides can affect estrogen and other hormones;
therefore, it is important to choose only organic.
High-iron foods: Due to the frequency and heaviness of the period caused
by fibroids, iron must be replaced. Include organ meats, grass-fed beef and
legumes in your diet.
Flax, chia and hemp seeds: Flax can help balance estrogen levels; aim for at
least 2 tablespoons per day.
Cruciferous vegetables: Bok choy, collard greens, kale, cabbage, chard,
arugula and watercress are high in indole-3-carbinol and can support
detoxification of the liver and balancing estrogen levels.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables are high in vitamin K, which can help with
blood clotting and better control of menstrual bleeding.

FOODS TO AVOID
High-fat processed meats: Bologna, hot dogs, pepperoni, salami, bacon and
sausage can increase inflammation levels and may contain additives.
Conventional dairy products: Non-organic dairy is very high in steroids and
other chemicals that can alter hormones. Avoid milk, cheese, sour cream and
other non-fermented dairy products.
Refined sugar: Increases pain and reduces immune function.
Alcohol: Increases inflammation and reduces immune function.
Caffeine: Caffeinated coffee, tea and soda can cause hormonal imbalances.

128
5 TOP R REMEDIES - FIBROIDS
X

1 Vitex (chasteberry) (400 mg, two times daily)

Helps balance estrogen/ progesterone ratios.

2 Fish oil (1,000 mg, daily)

Essential fatty acids help reduce inflammation.

3 B-complex (50 mg, daily)

B vitamins are involved in estrogen metabolism.

4 Progesterone cream (1/4 teaspoon, days 6 to 26 of cycle, stop after third

trimester of pregnancy)
Can help balance out low progesterone.

5 Milk thistle (150 mg, two times daily)

Aids body in liver detoxification, which can balance hormones.

ESSENTIAL OILS
Helpful oils include: Clary Sage, Frankincense and Thyme

To use: Rub 2 drops of these essential oils over lower abdomen two times daily and put 2
drops of frankincense on the roof of your mouth two times daily.

129
FIBROMYALGIA

Fibromyalgia is widespread muscle pain with no specific cause. While it is not a clinical
disease, it is a syndrome where a set of symptoms exist with no specific origin.

To better help understand this fibromyalgia, the American College of Rheumatology

says: “For the person with fibromyalgia, it is as though the volume control is turned up
too high in the brain’s pain processing areas. Consequently, they endure chronic pain
across much of their body, despite no evident source of that pain, in addition to a wide
range of other symptoms including chronic fatigue and muscle soreness.”

Approximately one in 50 Americans are estimated to have fibromyalgia, or between

3 and 6 million people in the U.S. While men and children can be affected by this
syndrome, approximately 80 to 90 percent people diagnosed are women. Women who
have a family member with fibromyalgia are at higher risk for developing it themselves.

SYMPTOMS
Physicians will diagnose someone with fibromyalgia if they show positive reactions to 11
of 18 specific tender areas of the body.

• Tenderness
• Stiffness
• Unbearable pain
• Chronic tiredness
• Gastrointestinal problems
• Sleep disorder problems
• Concentration problems
• Depression

CAUSES
In addition to heredity, some
potential causes include
allergies to chemicals or
foods, viruses, hormonal
problems, poor digestion,
candidiasis, spinal
misalignments, stress,
poor circulation or
neurotransmitter
deficiency.

130
FOODS TO EAT
Green vegetables: Broccoli, spinach, kale and other green veggies provide
essential minerals, such as magnesium, for optimal health and well-being.
Clean, lean protein: Grass-fed beef, free-range poultry, pastured eggs, wild-
caught fish and organic protein powder help the muscles maintain energy
and proper function.
Fermented foods and cultured dairy: Foods such as yogurt, kefir, miso,
kimchi or sauerkraut can help prevent Candidiasis, a root cause linked with
fibromyalgia.
Omega-3 fats: The fats found in grass-fed beef, wild-caught salmon, and chia
and flax seeds can reduce inflammation and can improve pain.
Antioxidants, such as vitamins A, C and E: Fruits and vegetables are good
sources of these potent disease-fighters.

FOODS TO AVOID
Gluten: Food made of wheat, rye and barley can cause autoimmune issues, is
pro-inflammatory and can make fibromyalgia worse.
Any potential food allergen: Try to determine what foods you are allergic to
and eliminate those from your diet. An elimination diet is a very effective way
to determine food intolerances. Common allergens include gluten, shellfish,
dairy and peanuts.
Sugar: Increases pain and inflammation.
Processed foods or foods with additives: These foods contain chemicals
that will make your condition worse.
Excess alcohol and caffeine: Can cause mineral deficiencies.

131
5 TOP R REMEDIES -FIBROMYALGIA
X
1 Magnesium (500 mg, daily)
Fibromyalgia has been linked to a mineral deficiency. Magnesium also helps relax
the nerves and muscles.

2 Fish oil (1,000 mg, daily)

The anti-inflammatory properties will help reduce pain.

3 Vitamin D3 (5,000 IU, daily)

Vitamin D deficiency can exacerbate autoimmune conditions.

4 D-ribose (5g, three times daily)

Helps alleviate the symptoms of fibromyalgia by improving cellular energy.

5 Rhodiola and ashwagandha (500 to 1,000 mg daily)

Helps improve energy and reduce stress.

ESSENTIAL OILS
Helpful oils include: Helichrysum and Lavender

To use: Helichrysum has been shown to decrease muscle pain, improve circulation
and support healing of nerve tissue, which makes it an effective natural treatment for
fibromyalgia. Lavender is excellent in reducing the emotional stress associated with
fibromyalgia. Make a homemade muscle rub by mixing essential oil with coconut oil to
massage with and help reduce pain.

LIFESTYLE REMEDY
Relieve stress: Taking a detox bath is one of the best
ways to relieve stress. In the evening after dinner, add
one cup Epsom salts and 20 drops of lavender oil to a hot
bath and soak for 20 minutes. Then drink a warm glass of
chamomile tea.

Counseling: Many people with fibromyalgia have gone

through emotional trauma; counseling, along with doing
fun activities, can improve symptoms.

132
FLU

Influenza, or the ‘flu’ as it’s commonly called, is

a contagious respiratory infection that is spread
through coughing, sneezing, talking or even
touching surfaces contaminated with influenza.
According to the Centers for Disease Control
and Prevention (CDC), each year 24,000 people
die from flu-related complications.

The CDC, doctors, pharmacists and drugstores

promote the flu vaccine as the key way to avoid
the flu and suffering from these uncomfortable
symptoms. What you must know is that the flu
vaccine has never been proven to ward off the
flu or decrease its severity. When you get the flu
vaccine, you risk dangerous side effects, too. In
fact, some of these nasty side effects are much
more to worry about than the flu.

Of even greater concern is that studies indicate

that the flu vaccine is even less effective in the
group it’s most pushed on: senior citizens, who
suffer the highest death rates from the flu.

SYMPTOMS
• Fever
• Cough
• Sore throat
• Runny nose
• Body aches
• Fatigue
• Headaches

CAUSES
The flu is caused by the influenza virus that can
attack the upper respiratory tract. These viruses
are spread through the air from person to
person. People with a depressed immune system
or nutrient deficiencies may be more prone
to catching the flu. Stress, lack of sleep and
exposure to toxins can worsen flu symptoms.

133
FOODS TO EAT
Light, easy-to-digest foods: Include soups with bone broth, cooked
vegetables or herbal teas to help with digestion. Don’t force yourself to eat.
Water: Adequate hydration is the key to flushing out the virus from your
system. Try to drink at least 8 ounces every two hours.
Hot water with lemon, honey and cinnamon: Helps prevent mucus buildup
and keeps you hydrated.
Ginger: Make a ginger tea and add raw honey to relieve a sore throat and
loosen up chest congestion.
Garlic and onions: Both of these vegetable help boost immune function.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection.
Fruit juices: Although orange juice contains some vitamin C, which helps
to boost the immune system, it is not as high in vitamin C as whole fruits
or vegetables. If you want to drink juice, dilute it to help decrease sugar
content.
Conventional dairy: Pasteurized milk, cheese, sour cream and other non-
fermented dairy products are mucus-producing.
Caffeine: Depletes the body of electrolytes, so it should be avoided.
Processed foods: Contain GMOs, which are nutrient deficient and can
prolong flu symptoms.

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5 TOP R REMEDIES - FLU
X

1 Vitamin C (1,000 mg, three to four times daily)

Vitamin C helps with immune system function and boosts white blood cells.

2 Echinacea (1,000 mg, two to three times daily)

This herb can help your body fight off infections, but it is best to take it at the
first sign of illness.

3 Elderberry (10 ml, daily)

It is believed that this herb can deactivate the flu virus and naturally boost
immunity.

4 Colloidal silver (recommended dose, four times daily)

Silver acts as an effective antiviral agent.

5 Zinc (50 to 100 mg, daily)

Zinc supports immune function and has an antiviral effect. It works best when
taken at the first sign of illness.

BONUS REMEDY
Oregano oil (500 mg, two times daily): Oregano has a powerful antiviral effect.

ESSENTIAL OILS
Helpful oils include: Clove, Eucalyptus, Frankincense, Thyme, Lemon, Myrrh,
Oregano and Peppermint

To use: Rubbing peppermint and frankincense essential oil on the neck and bottoms
of the feet can naturally support the immune system. Clove oil can protect the body
against infection and can speed recovery from the flu.

LIFESTYLE REMEDY
Drink herbal teas of chamomile, nettles and dandelion to
cleanse and relax.

135
FOOD ALLERGIES

A food allergy is a measurable response to consuming a specific food. Even when people
may think that they already eat a healthy diet, if they still battle health issues that they
can’t resolve, a food sensitivity or allergy may be the root cause. Even if you’ve opted to
have a food allergy test done at a physician’s office in the past, you still might be missing
something because it’s common for allergy tests to show negative results for underlying
food sensitives that are not true allergies, yet can still cause negative symptoms.

A food allergy is an overreaction of the immune system to a specific food protein, but
similar effects can happen even when someone doesn’t test positive for an allergy.

Identifying and removing allergies and sensitives is vital to overall health. When you
struggle with an ongoing, unidentified sensitivity, your body constantly sends out
inflammatory responses that can cause harm in multiple ways. Food sensitivities
and allergies are correlated with an increased chance for developing the following
symptoms.

SYMPTOMS
When food protein is ingested that isn’t
well-tolerated, it can trigger a range of
reactions that may cause symptoms, such as:
• Rashes
• Hives
• Swellingd
• Trouble breathing
• Various digestive pains
• Vomiting or diarrhea

CAUSES
Food allergies or intolerances can be
caused by a condition known as leaky
gut (intestinal permeability), where
proteins and food particles can pass
through the gut and cause systemic
body inflammation.

136
FOODS TO EAT
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables provide important minerals and B vitamins to
improve immune function.
Vary your diet: Variation in the diet will prevent the development of food
allergies. Consider eating food based on what is in season.
Probiotic-rich foods: Probiotics support immune health and can help repair
damaged intestinal lining. Consume miso soup, kefir, yogurt, sauerkraut and
kimchi.
Bone broth: Supports the healing of leaky gut as it replenishes the intestines
with necessary amino acids and minerals necessary for repair.
Breast milk for infants: This is the best way to prevent food allergies in your
child.

FOODS TO AVOID
Allergen triggers: Avoid anything that triggers an allergic response, which
can often include cow dairy, eggs, gluten and peanuts. Doing an elimination
diet is a great way to determine food intolerances.
Artificial flavorings: These can exacerbate food allergies.
Sugar: Can cause bad bacterial overgrowth and increase food intolerances.
Gluten: A gluten sensitivity can cause you to believe you are allergic to
several foods, even when you are not. Avoid wheat, rye, barley and foods
with the ingredient “maltodextrin.”
Packaged foods: May contain GMOs, such as corn, soy, canola and
vegetables oils that cause food allergies.

137
5 TOP R REMEDIES - FOOD ALLERGIES
X
1 Digestive enzymes (follow package instructions)
Aids the digestive system in fully breaking down food particles.

2 Probiotics (50 billion organisms daily)

Good bacteria can help the immune system deal with food more favorably.

3 MSM (1,000 mg, two times daily)

Can keep allergens from moving into the bloodstream.

4 Vitamin B5 (500 mg, three times daily)

Supports adrenal function and helps with allergy control.

5 L-glutamine (5 g, one to two times daily)

Can help help repair leaky gut and immune health.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lavender, Lemon and Peppermint

To use: Oils can soothe the digestive tract and can reduce
inflammatory symptoms associated with food allergies. Add 1
to 2 drops to water and drink. You can also help soothe pain by
topically rubbing on peppermint to the stomach.

138
FUNGUS (Foot and Toenail)

More commonly referred to as “athlete’s foot,”

foot and toenail fungus is an infection that
occurs in between and around the toes, as well
as other areas of the foot. Because fungi thrive in
warm, moist places, sweaty feet from sock- and
shoe-wearing make a perfect environment for
an infection. While some people have a natural
resistance to athlete’s foot, those who suffer
from chronic infections may have an underlying
systemic problem.

Aging adults, men, and those people with jobs

working in warm, damp environments (e.g.,
lifeguards, bartenders, housekeepers) are most
susceptible to foot and nail fungus.

SYMPTOMS
• Burning or itching skin on the feet, especially
between the toes
• Cracked and irritated skin
• Dry, patchy skin
• Toenails with a yellowish or brownish hue

CAUSES
Fungus of the foot can show up as cracked,
yellowing toe nails or as athlete’s foot. Fungi can
be picked up from places such as communal
showers and swimming pools, and enter into
your system through cracks in the skin (even
tiny ones not always visible to the eye) or in an
opening between the nail and nail bed.

For ongoing issues, some causes include:

antibiotic use, poor digestion, high sugar diet
and poor hygiene. The toes don’t get as a good
of blood flow as the fingers do, which can make
it difficult for the immune system to fight off the
fungus. And, feet kept in a damp environment
for long periods of time tend to exacerbate the
problem.

139
FOODS TO EAT
Colorful vegetables: Whole foods provide essential vitamins and minerals
to help with healing and boost the immune system. Eat a rainbow of colors,
such as leafy greens, carrots, bell peppers, eggplants and broccoli.
Cultured dairy or fermented foods: To replace good bacteria, which will
help control the yeast, add foods high in probiotic such as raw yogurt, kefir,
kimchi, miso soup or sauerkraut.
Green superfood powder: Spirulina, chlorella, wakame, kelp, grass juices
and wild berries will help improve your immune response.
Ground flax and chia seeds: Flax and chia are antifungal.
Water: Drink 8 or more glasses of water daily to help flush out fungus.

FOODS TO AVOID
Sugar: Feeds fungus; therefore, eliminating sugar from your diet is key for
healing.
Fruit or fruit juice: Even though fruit is generally healthy, it is high in sugar
and can make fungus worse.
Alcohol: Consumption can make fungal growths worse.
Foods with mold: Avoid blue cheese, aged cheeses, nuts or nut butters
because they can make the infection worse.
Refined grains: Wheat and white bread and flour products quickly break
down into sugar-feeding fungus and yeast.

140
5 TOP R REMEDIES - FUNGUS
X
1 Oregano oil (5 drops, three times daily)
Naturally antibacterial and antifungal.

2 Probiotics (50 billion units, daily)

Probiotics will give your body healthy bacteria, which can help reduce the
presence of fungus.

3 Garlic (2 caps or cloves daily)

Helps fight fungal infections and boost the immune system.

4 Vitamin C (1,000 mg, three times daily)

Boosts immune function and helps fight off infections.

5 Grapefruit seed extract (200 mg, two to three times per day)
This herb has specific properties to fight fungus.

Bonus Remedy: Colloidal silver acts as an effective antiseptic and antifungal

supplement.

ESSENTIAL OILS
Helpful oils include: Melaleuca (Tea Tree), Oregano, Myrrh and Thyme

To use: Apply topically to help aid in healing, as well as a fungal prevention.

LIFESTYLE REMEDY
Reduce moisture: Since fungal infection is exacerbated if feet are kept in a damp
environment, reducing moisture levels can help to prevent the infection from starting or
reduce the effects.

• Let feet breathe. Go barefoot when possible, wearing sandals or open-toe shoes.
• When wearing socks, look for a material that wicks aways moisture, such as wool.
Avoid cotton socks, which tend to hold moisture.
• Shake cornstarch on feet and in shoes to help absorb excess moisture.
• Soak feet in a water and hydrogen peroxide bath to help fight off bacteria.

141
GALLBLADDER ISSUES

The gallbladder is a little pear-shaped pouch tucked behind the lobes of the liver. Its
main job is to store up the cholesterol-rich bile that’s secreted by the liver. Bile helps
your body digest fatty foods in the small intestine.

A variety of problems can occur in the gallbladder, including gallstones, biliary colic and
cholecystitis. Gallstones form when a bile substances becomes too concentrated and
hardens. Women, people over age 40 and Native Americans are more susceptible to
gallstones, although many can be symptom-free and live their entire lives without being
negatively affected.

Biliary colic occurs when a gallstone blocks the passage to the cystic duct, which can be
quite painful as the gallbladder contracts around the blockage, causing spasms of pain.
These episodes are often sporadic and can occur following the eating of a fatty meal
with the pain in the upper right side of the abdomen. Women who are pregnant or are on
birth control, as well as diabetics, are more likely to experience this.

Gallbladder inflammation, called cholecystitis, is typically coupled with the body’s

negative responses to gallstones, but can also be associated with excessive alcohol use,
infections or tumors that cause bile buildup.

SYMPTOMS
Some of the warning signs that you may have a gallbladder problem include:
• Gallbladder or abdominal pain
• Poor fat digestion
• Rosacea of skin
• Leaky gut

CAUSES
Gallbladder problems are caused by obesity, rapid weight loss, oral contraceptives,
constipation, high-fat, low-fiber diet, food allergies and heredity.

142
FOODS TO EAT
Beets, artichoke and dandelion greens: These vegetables help improve bile
flow.
Coconut oil: Contains the easiest form of fat for the body to digest.
Sprouted seeds: Sprouted flax, chia, hemp and pumpkin seeds are easier to
digest and can reduce inflammation.
Raw food diet: People who eat a diet high in raw plants, such as fruits,
vegetables, nuts and seeds, tend to have lower occurrence of gallstones.
High-fiber foods: Aim for 30 to 40 grams per day, which can help reduce the
risk of gallbladder problems. Include vegetables, fruits, nuts, seeds, coconut
and sprouted grains/legumes.

FOODS TO AVOID
Fried foods and hydrogenated oils: These foods can worsen gallbladder
problems. Avoid hydrogenated oils, such as canola, soybean, cottonseed and
vegetable oils, and even some “natural” oils, such as safflower and sunflower,
which can be partially hydrogenated.
Sugar and simple carbohydrates: Sugar can increase the likelihood the
gallbladder will form a gallstone.
Foods to which you might be allergic: Gallbladder problems are potentially
related to food allergies. Avoid common culprits, such as gluten, A1 casein,
shellfish and peanuts.
Pork and conventional meats: Pork and conventional grain-fed animals are
high in fats that increase inflammation.
Conventional dairy products: Milk, cheese, sour cream and other non-
fermented dairy products are pro-inflammatory and can cause your body to
produce more gallstones.

143
5 TOP R REMEDIES - GALLBLADDER ISSUES
X
1 Lipase enzymes (2 caps with meals)
Helps improve fat digestion and the use of bile.

2 Ox bile (500 to 1,000 mg, with meals)

Improves digestion of fats.

3 Milk thistle (150 mg, two times daily)

Increases bile flow and aids the liver and gallbladder in detoxification.

4 Turmeric (1,000 mg, daily)

Has anti-inflammatory properties and improves bile flow.

5 Dandelion root (500 mg, with meals)

Helps improve bile flow.

ESSENTIAL OILS
Helpful oils include: Citrus, Peppermint and Rosemary

To use: Use any citrus or peppermint oils topically by massaging on the stomach area, or
take internally by adding 1 to 2 drops of water and drinking.

Rosemary is also a fantastic detoxifier, traditionally used for its ability to help with
gastrointestinal complaints. Studies have been done in India uncovering how
supplementing with rosemary greatly enhances your body’s bile flow (which is essential
for fat metabolism and detoxification) and reduces
plasma liver enzymes (which has been linked to type 2
diabetes).

Essentially, by helping enhance the performance of the

bile-producing gallbladder (as well as balancing out
the microflora in your gut), proper peristaltic activity is
promoted, which boosts nutrient absorption and helps
reverse/prevent toxic overload.

144
GALLSTONES

The gallbladder is an organ located directly underneath the liver that is used to store
bile, a compound necessary for fat digestion and absorption. Bile also helps with the
elimination of drugs, to discard red blood cells, as well as the elimination of other
toxins from the gastrointestinal tract.

Seventy percent of the time the trouble that forms in the gallbladder is in the way of
gallstones. Gallstones form when the bile contains excessive amounts of cholesterol.
When there isn’t enough bile to saturate the cholesterol, the cholesterol begins to
crystallize, and you get a gallstone.

SYMPTOMS
• Abdominal pain
• Bloating
• Gas

CAUSES
Gallstones are caused when the bile inside the gallbladder becomes saturated with
cholesterol, causing a stone. Some risk factors for developing gallstones include
food allergies, rapid weight loss, digestive tract disease and the use of hormone
replacements. Frequently people with gallstones have to have the gallbladder removed
or have a procedure that uses lasers to break up the stones.

145
FOODS TO EAT
Fiber-rich foods: Helps reduce cholesterol buildup in the body. Aim for at
least 30 g of fiber per day from vegetables, fruits, nuts, seeds, coconut and
sprouted grains/legumes.
Beets, artichokes and dandelion greens: These veggies improve bile flow
and are also high in fiber.
Olive oil: Olive oil is a monounsaturated fat that helps improve bile flow and
does not increase cholesterol levels in the body.
Raw food diet: People who eat a diet high in raw plants, such as fruits,
vegetables, nuts and seeds, tend to have lower occurrence of gallstones.
Lean protein: Including lean sources of organic protein in a gallbladder
diet can relieve stress. Consider chicken, turkey, grass-fed beef, bison, wild-
caught fish and organic protein powder.

FOODS TO AVOID
Fried foods: Cause your gallbladder to contract more and also raise your
cholesterol levels.
Refined carbohydrates and sugar: Gallstones are almost non-existent in
those who eat a diet high in fiber diet and low in simple carbohydrates and
sugar.
Foods allergies: Avoid foods to which you may be sensitive or allergic to, as
they can cause inflammation. Common culprits include: soy, eggs, gluten
and A1 casein.
Sugar and simple carbohydrates: Sugar can increase the likelihood the
gallbladder will form a gallstone.
Conventional dairy products: Milk, cheese, sour cream and other non-
fermented dairy products foods are pro-inflammatory and can cause your
body to produce more gallstones.

146
5 TOP R REMEDIES - GALLSTONES
X

1 Wild yam root (500 mg, every hour)

Helps relieve acute gallbladder pain by reducing spasms.

2 Milk thistle (150 mg two times daily)

Helps increase bile flow.

3 Lipase enzymes (1 to 2 capsules with each meal)

Lipase helps improve fat digestion.

4 Dandelion root (500 mg, with meals)

Helps improve bile flow.

5 Turmeric (150 mg, with meals)

Has anti-inflammatory properties and also improves bile flow.

ESSENTIAL OILS
Helpful oils include: Geranium, Grapefruit, Lemon and Rosemary

To use: Mix 2 drops of lemon with a carrier oil, such as 2 tablespoons of warm olive oil.
Add freshly squeezed lemon. Drink every 20 minutes for 4 hours before bed. Fall asleep
on your right side to encourage the passing of gallstones.

LIFESTYLE REMEDY
Fitness: Take a walk daily for 15 to 30 minutes in serene
surroundings, while deliberately taking cleansing, relaxing
breaths of fresh air.

Tea: Drink herbal teas of chamomile, nettles and dandelion to

cleanse and relax.

147
GINGIVITIS/GUM DISEASE

Gingivitis or gum disease is a type of infection of the tissues of the mouth that support
the teeth. This condition differs from having a cavity, though both conditions, including
cavities, can be reversed with natural cures.

The most common gum and mouth problems are periodontal diseases that are bacterial
infections that lead to inflammation and eventually destroy the gums and other
supporting tissues surrounding the teeth.

The bacteria is in a sticky film called plaque that forms around the teeth and gums and,
if it is not removed, will harden and become known as tartar. Both plaque and tartar
and the bacteria involved irritate and inflame the gums. The progression of periodontal
disease is:

• Gingivitis: Gums are red, swollen and bleed easily.

• Periodontal pockets: Plaque begins to form below the gum line and pockets form.
• Periodontitis: The chronic presence of plaque, tartar and attending bacterial infection
destroys the gum and bone structure that supports the teeth and may result in them
becoming loose and needing removal.

SYMPTOMS
• Swollen, tender, red gums
• Gums that bleed easily
• Bad breath or bad taste in the mouth

CAUSES
Gingivitis causes include poor dental hygiene, smoking, immune-related illnesses
(cancer, HIV, diabetes), stress, poor nutrition and substance abuse.

148
FOODS TO EAT
Wild-caught fish: Salmon, mackerel and sardines contain omega-3 fatty
acids that can help reduce inflammation.
Fresh pressed vegetable juice: Helps reduce inflammation and provides
essential nutrients.
Chewing gum with xylitol: Xylitol prevents the buildup of bacteria.
Raw vegetables and apples: Can help naturally clean teeth.
Fat-soluble vitamins: Fight gingivitis by consuming foods high in fat soluble
vitamins, including raw milk, coconut, beef liver, bone broth and grass-fed
animal meat.

FOODS TO AVOID
Sugar: Since sugar feeds bacteria, avoiding this in your diet will be important
for gum health.
Fruit juice: Juice can coat the teeth with sugar and feed bacteria.
Processed foods: These foods can contain a lot of additives and sugar that
can promote the growth of bacteria.
Grains: Grains that are unsprouted and unfermented contain phytic acid that
can increase gingivitis and break down into sugar quickly.
Hydrogenated oils: Can cause inflammation of the gums and body. Avoid
hydrogenated oils, such as canola, soybean, cottonseed and vegetable oils,
and even some “natural” oils, such as safflower and sunflower, which can be
partially hydrogenated.

149
5 TOP R REMEDIES - GINGIVITIS/GUM DISEASE
X
1 Flossing (one to two times daily)
Removes food that is lodged in teeth, preventing bad bacteria from growing.

2 Coenzyme Q10 (100 mg, daily)

Can have a healing effect on gingivitis.

3 Vitamin C (1,000 mg, two times daily)

Helps boost the immune system and helps with healthy tissue formation.

4 Green tea (1 to 3 cups daily)

The polyphenols can help fight gingivitis. Make sure to drink it unsweetened.

5 Folate (5 ml of 0.1 percent solution, twice daily)

Used as a DIY mouthwash, folic acid can help reduce gingivitis and gum
disease.

ESSENTIAL OILS
Helpful oils include: Myrrh, Clove, Melaleuca (Tea Tree) and Peppermint

To use: Rub clove and melaleuca on your gums, or brush teeth with these to make the
most of their antibacterial properties and prevent gingivitis. Apply 2 drops of these oils
twice daily with a carrier oil, such as coconut oil.

LIFESTYLE REMEDY
Oil pulling can help fight
gingivitis. Mix 1 tablespoon
coconut oil and 2 drops of
antibacterial essential oil,
such as clove, and swish
in mouth for between 5 to
20 minutes.

150
GLAUCOMA

Glaucoma is the second leading cause of blindness in the U.S., which happens when
the buildup of fluid in the eye puts pressure on the optic nerve, retina and lens. The
pressure can permanently damage the eye if not treated. However, if caught early
enough, protection against serious vision loss is possible.

According to the National Eye Institute, several studies have reported that eye pressure
is a major risk factor for optic nerve damage. Located in the front of the eye, the
anterior chamber is where a clear fluid flows in and out, nourishing nearby tissues. In
a healthy eye, the fluid exits where the cornea and iris meet, flowing through a spongy
meshwork, similar to a drain, before leaving the eye.

In glaucoma, the fluid passes too slowly through the meshwork drain, which causes
the fluid to build up and create increased pressure inside the eye. This increased
pressure can eventually lead to vision loss.

SYMPTOMS
• Tunnel vision
• Mild headaches
• Disturbances in vision

CAUSES
The cause of glaucoma is the accumulation
of waste related to aging, high blood pressure,
prescription drugs and other eye-related
illnesses. Medical treatment is essential to
prevent further damage.

151
FOODS TO EAT
Foods high in carotenoids: Orange and yellow vegetables, such as carrots,
cantaloupe, sweet potato and kale are critical to provide sufficient vitamin A
to keep eyes healthy.
Fresh-pressed fruit and vegetable juices: Juices will provide essential
vitamins, minerals and antioxidants to keep eyes healthy.
Blueberries and cherries: These two super fruits contain anthocyanidin,
which can help fight free radicals that damage eyes.
Wild-caught fish: EPA/DHA fatty acids and astaxanthin found in wild-caught
salmon improve eye health.
Brewer’s yeast: Provides chromium, a mineral that has been shown to be
beneficial for people with glaucoma.

FOODS TO AVOID
Food allergies: May be responsible for putting pressure on the eyes, avoid
any foods that cause a reaction. Common culprits include gluten, A1 casein,
shellfish and peanuts.
Caffeine: Has been shown to reduce blood flow to the eyes. Avoid
caffeinated coffee, tea and soda.
Alcohol: Liver toxicity can lead to eye problems; therefore, it is best to avoid
alcohol.
Sugar: Consuming foods high in sugar can cause premature aging of eyes
and increase the risk of diabetes and glaucoma.
Refined grains: The body often breaks down white and wheat bread, as well
as flour products, into sugar. Avoid these in the diet to reduce sugar levels.

152
5 TOP R REMEDIES - GLAUCOMA
X
1 Bilberry (160 mg, two times daily)
This anthocyanoside extract helps improve blood flow and contains flavonoids
that help support eye function.

2 Astaxanthin (2 mg, per day)

A potent carotenoid that can help prevent retinal damage.

3 Fish oil (1,000 mg, daily)

Aim for least 600 mg of EPA and 400 mg DHA to help relieve intraocular
pressure.

4 CoQ10 (300 mg, daily)

An antioxidant that can help prevent free radical damage to the eyes.

5 Magnesium (250 mg, two times daily)

Relaxes the blood vessel walls and improves blood flow.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense and Helichrysum

To use: Frankincense oil has been demonstrated to improve eyesight. Helichrysum oil
improves vision and supports nerve tissue. And cypress oil improves circulation, which
can improve glaucoma. Apply 3 drops of any of these essential oils twice daily on cheeks
and lateral eye area, but do not put directly into eyes.

153
GLUTEN SENSITIVITY

In America, 1.5 million people suffer from

sensitivity to gluten, according to a group of
researchers out of the University of Maryland in
2003. That is, after they consume gluten they
have some type of allergic reaction. Another one
in seven has a gluten intolerance, which means
he or she will have some type of adverse side
effect from eating gluten. Those people who are
unable to tolerate gluten at all have a condition
called celiac disease.

SYMPTOMS
Depending on the individual, the following
symptoms are possible:
• Diarrhea
• Bloating
• Abdominal pain
• Irritability
• Depression
• Anemia
• Stomach upset
• Joint pain
• Muscle cramps
• Skin rash
• Mouth sores
• Tingling in legs and feet
• Fatty or oily stools
• Weakness and fatigue

CAUSES
Gluten sensitivity causes include: genetics, leaky
gut syndrome, fungal infection and genetic
modification of wheat.

154
FOODS TO EAT
Non-gluten containing grains: Quinoa, buckwheat, arrowroot, millet,
potatoes and rice.
Fruits and vegetables: Fruits and vegetables are unlimited and can provide
essential nutrients.
Lean protein: Grass-fed beef, free-range poultry, pastured eggs, wild-
caught fish and organic protein powder help keep cells and muscles healthy,
especially for those who have struggled with celiac disease, which can lead
to malnutrition.
Non-gluten flours: Use flours, such as coconut and almond flour, in baking.
Clean foods: Those who are very sensitive or have celiac disease should be
sure their food is not cooked or prepped in the same kitchen, in the same
pans, or with the same utensils to avoid cross-contamination.

FOODS TO AVOID
Any food containing gluten: Wheat, couscous, spelt, semolina, rye and
barley.
Any other grains: These might also cause a reaction similar to gluten.
Packaged foods: Most packaged foods contain wheat and gluten.
Maltodextrin: Read the labels when purchasing food. In addition to avoiding
wheat, rye and barley, the filler maltodextrin contains gluten and should not
be eaten.
Oats: Unless specifically labeled as “gluten-free,” skip eating oats. While oats
themselves do not contain gluten, they are often transported with other
grains, which can cause cross-contamination.

155
5 TOP R REMEDIES - GLUTEN SENSITIVITY
X
1 Digestive enzymes
One that contains DPP-IV. This enzyme can help reduce the reaction to gluten.

2 Probiotic (5 to 10 billion organisms)

People on gluten-restricted diets tend to have lower levels of good bacteria.

3 Multi-vitamin
Can help provide essential nutrients the diet may be lacking.

4 Vitamin D3 (2,000 to 5,000 IU, daily)

Key component for immune system critical for supporting digestive health.

5 L-glutamine (500 mg, daily)

Can support the digestive system.

ESSENTIAL OILS
Helpful oils include: Ginger, Frankincense, Fennel and Peppermint

To use: Add drops of oil to water and take internally. For stomach pain, massage
peppermint oil on the abdomen for relief.

LIFESTYLE RECOMMENDATION
Food journal: Keep a daily log of what you eat and how you feel. It’s easy to forget
everything you’ve eaten each day, but keeping a daily
log will help you know exactly what you eat. Likewise, jot
down how you feel because it may give you clues as to
those foods to which you may be sensitive.

Foods allergens: First and foremost, immediately

eliminate the most common food allergens, which
include gluten, A1 casein, shellfish, peanuts, eggs and
soy. By completely removing these foods, you should
see some quick relief. However, you must stay vigilant
because they can turn up even in some unsuspected places.

156
GOUT

Gout is a painful, arthritic condition mainly afflicting the big toe. The big toe becomes
stiff, inflamed and painful as a result of excess uric acid, leading to crystals formed in
joints. These high levels of uric acid are called “hyperuricemia,” and the pain comes
from the body’s natural anti-inflammatory response to the crystals.

Gout affects more and more people each day. From the rich to the poor, gout is rising
in America and other developed countries. It’s estimated that between 2 and 5 million
Americans are suffering with gout today. Men are most commonly afflicted by gout;
however, after menopause, women become increasingly susceptible as well.

SYMPTOMS
Symptoms tend to come on quite quickly, and seem to occur more often at night while
sleeping.
• Extreme pain in the joints, often in the big toe
• Red and swollen joints
• Limited range of motion
• Fever

CAUSES
Gout is caused by the buildup of uric acid, a metabolite of protein, and can be
extremely painful. Typically, the body dissolves uric acid in your blood, which then
passes through your kidneys into your urine. However, if you produce too much uric
acid or your kidneys excrete too little uric acid, buildup can lead to gout symptoms.

Too much uric acid can be caused by a diet high in hydrogenated fats or refined
carbohydrates (e.g., breads, pastas and flour-based foods), increased alcohol use,
insulin resistance, obesity, kidney disease,
stress, high blood pressure
and an acidic system.

157
FOODS TO EAT
High-fiber foods: Include fruits, vegetables, nuts and seeds that are high in
fiber, which can help reduce uric acid.
Potassium-rich foods: Avocado, raw cultured dairy, coconut water, salmon,
squash, bananas and apricots can help balance intracellular fluid.
Fresh berries and cherries: These foods can help neutralize uric acid.
Wild-caught fish: Omega-3s help reduce inflammation.
Water: Drink plenty of water, at least 8 ounces every two hours, to flush out
uric acid.

FOODS TO AVOID
Foods high in purines: Purines are an amino acid that forms uric acid. Foods
that have purines include: fatty red meat, shellfish, small fish, mushrooms,
organ meats, peas, lentils and spinach.
Fried foods and hydrogenated oils: Fried foods and hydrogenated oils can
aggravate gout. Avoid canola, soybean, cottonseed and vegetable oils, and
even some “natural” oils, such as safflower and sunflower, which can be
partially hydrogenated.
Sodium: A diet high in sodium can cause tissue swelling and increase gout
symptoms.
Alcohol: Increases uric acid.
Refined carbohydrates: Sugar and other refined carbohydrates can make
insulin resistance and gout worse.

158
5 TOP R REMEDIES - GOUT
X

1 Celery seed extract (450 mg, two to three times daily)

Celery seed is anti-inflammatory and can reduce uric acid.

2 Cherry extract (500 mg, two to three times daily)

Helps reduce the risk of gout flares by lowering inflammation.

3 Nettle root (250 mg, three times daily)

Encourages elimination of uric acid from the kidneys.

4 Fish oil (1,000 mg)

Helps reduce inflammation, which can reduce gout symptoms.

5 Bromelain (500 mg, three times daily)

An enzyme found in pineapple, which reduces uric acid. Best taken on empty
stomach.

BONUS REMEDIES:
Herbs such as turmeric, milk thistle and artichoke leaf support the liver and kidneys in
detoxification and may neutralize uric acid.

ESSENTIAL OILS
Helpful oils include: Basil, Frankincense and Peppermint

To use: Using basil and frankincense together can reduce

inflammation. Also, peppermint oil can reduce the pain
associated with gout. Put essential oils onto painful joint area
and then cover with warm-hot compress for two minutes.

159
HAIR LOSS

There’s no doubt about it, we all want a

luxurious, full head of hair. Although hair loss is
most commonly associated with men, women
also suffer from this problem — and, sadly, it’s
less acceptable for women to have thinning
hair or any hair loss. In fact, according to the
American Academy of Dermatology, there
are near 30 million women in America alone
suffering with one type of hair loss or another.

SYMPTOMS
• Thinning hair
• Receding hairline
• Patchy loss of hair

CAUSES
The cause of hair loss in men is due to the
hair follicles’ sensitivity to a hormone called
DHT (5-Dihydrotestosterone). DHT is a male
androgen hormone that causes follicles to shrink
resulting in a shorter lifespan and decreased hair
production.
Normally after a hair falls out another hair starts
to grow from this same follicle, but if DHT is
high, hair growth decreases. Male pattern
baldness (androgenetic alopecia in men) follows
a pattern of a receding hairline that progresses
to an “M” shape and then continues to the
familiar “U” shape.
Female pattern baldness (androgenetic alopecia
in women) is characterized by thinning on the
top or the center of the head. Female hair loss is
generally due to high levels of stress, hormone
imbalance, thyroid conditions or toxic exposure.

The good news is lifestyle changes to reduce

stress, dietary improvements and taking certain
hair loss remedies can improve hair growth fast.

160
FOODS TO EAT
Organic foods: Choose these foods because they are free of chemicals.
Chemicals can disrupt the endocrine system, interfering with hair growth.
Pumpkin seeds: Full of zinc, which is necessary for hair health.
Wild-caught fish: High in omega-3 fats supports hair growth and thickening.
Green tea: Helps promote detoxification and contains antioxidants that hair
growth.
Super seeds: Chia, flax and hemp seeds are high in fiber and healthy fats that
can thicken hair.

FOODS TO AVOID
Hydrogenated fats: Have been shown to increase inflammation and
production of DHT, which can cause hair loss. Avoid hydrogenated oils, such
as canola, soybean, cottonseed and vegetable oils and even some “natural”
oils, such as safflower and sunflower, which can be partially hydrogenated.
Sugar: Causes a hormonal imbalance, increases DHT and causes
inflammation leading to hair loss.
Processed foods: Contain chemicals that can disrupt hormone balance.
Alcohol: Can increase inflammation and and cause liver toxicity leading to
hair loss.
Caffeine: Can cause dehydration, hormone imbalance and production of
DHT.

161
5 TOP R REMEDIES - HAIR LOSS
X
1 Saw palmetto (320 mg, daily)
A natural DHT blocker, which can greatly improve hair growth.

2 Pygeum (100 mg, two times daily)

Addresses the cause of hair loss by blocking DHT binding sites and improving
prostate health.

3 Pumpkin seed oil (8 g or 1 tablespoon daily)

Inhibits DHT formation throughout the body and contains fatty acids that
support thick hair.

4 Fish oil (1,000 mg, daily)

Helps reduce inflammation and thicken hair.

5 Aloe vera juice (1/2 cup, two times daily, and use as shampoo)
Aloe vera juice can help naturally thicken hair.

ESSENTIAL OILS
Helpful oils include: Rosemary, Sage, Cedarwood and Lavender

To use: Rosemary essential oil has been shown to thicken hair. Make a homemade
shampoo by mixing in coconut milk, aloe vera gel, rosemary oil and lavender Oil. You
can also massage rosemary essential oil directly into your scalp.

LIFESTYLE RECOMMENDATION
Reduce stress: Emotional stress can also be a major causative factor in hair loss.
Get plenty of sleep and schedule times for rest and fun into your week. Exercise,
adaptogenic herbs and biotin can also reduce stress levels.

162
HASHIMOTO’S THYROIDITIS

Hashimoto’s disease (also known as autoimmune or chronic lymphocytic thyroiditis) is a

condition where the immune system attacks the thyroid gland. The primary role of the
thyroid is to produce hormones to regulate a variety of functions throughout the body.
Hashimoto’s is an inflammatory disease that can lead to underactive thyroid, known as
hypothyroidism. In this condition, the thyroid is unable to produce adequate hormones.
Since Hashimoto’s is an autoimmune disease, the specific cause is unknown.

Of all the thyroid diseases, Hashimoto diseases is the most common in the U.S.
According to AACE Thyroid Awareness, it is a condition that affects over 10 million
Americans and is about seven times more common in women than in men.

SYMPTOMS
• Fatigue and drowsiness
• Weight gain
• Constipation
• Feeling cold all the time
• Hair loss
• Dry, itchy skin and dry, brittle hair and nails
• Forgetfulness
• Sore muscles
• Increased sensitivity to medications
• Heavy menstrual flow and increased susceptiblity of miscarriages
• Puffy face

CAUSES
At the core, Hashimoto’s is caused by a malfunction of the immune system; however, the
factors for that malfunction are unknown. It is thought that a virus or bacterium might
trigger symptoms. Other factors in the development of this disorder include genetics,
heredity, sex and age.

163
FOODS TO EAT
Sea vegetables: Contain iodine, which is critical for the thyroid to function
properly.
Omega-3 fats: Fatty acids from grass-fed beef, wild-caught salmon and chia
and flaxseeds can help to reduce inflammation.
Foods high in tyrosine: Thyroid dysfunction may cause a deficiency in this
amino acid, which can be found in pumpkin seeds, almonds and fish.
Coconut oil: Provides medium-chain fatty acids in the form of caprylic acid,
lauric acid and capric acid that support a healthy metabolism, increase
energy and fight fatigue.
Sprouted seeds: Flax, hemp and chia seeds provide ALA, a type of omega-3
fat that’s critical for proper hormonal balance and thyroid function.

FOODS TO AVOID
Goitrogens: Certain raw vegetables called goitrogens (kale, broccoli
cauliflower, cabbage and Brussels sprouts) may decrease thyroid function.
However, these are not harmful if they are cooked.
Tap water: Can be high in chlorine and fluoride, which decrease the
absorption of iodine.
Sugar and refined carbohydrates: Since thyroid problems may result in
weight gain, it is critical to reduce the amount of refined carbohydrates that
stimulate appetite and may lead to an overconsumption of calories.
Conventional dairy: Dairy can be especially problematic for the thyroid,
triggering reactions that raise inflammatory responses. Avoid conventional
cow milk, cheese, sour cream and other non-fermented dairy products that
are not organic and have been pasteurized.
Gluten: Many people with thyroid issues are also sensitive to gluten.
Undiagnosed sensitivities to gluten can further raise inflammation, create
nutrient deficiencies and worsen hormonal problems.

164
5 TOP R REMEDIES - HASHIMOTO’S THYROIDITIS
X
1 Selenium (200 mcg, daily)
Helps with the production of free T3, a thyroid hormone.

2 Omega-3s or fish oil (3,000 mg, fish oil daily)

Fish oil helps reduce inflammation.

3 L-tyrosine (500 mg, two times daily)

Helps replace tyrosine, which may be lacking in people with thyroid problems.

4 Ashwagandha (as directed on label)

Helps improve stress and thyroid function.

5 Multi-vitamin (as directed)

Provides vitamins and minerals necessary for thyroid function.

ESSENTIAL OILS
Helpful oils include: Chamomile, Citrus, Frankincense, Geranium, Lavender,
Lemongrass and Myrrh

To use: To improve thyroid function and heal symptoms of autoimmune disease:

• Combine 3 drops of frankincense oil with 5 parts lemongrass oil and 5 parts geranium
oil. Rub these directly on the thyroid, which is located at the front lower part of your
neck. You can also try putting 2 drops of frankincense oil on the roof of your mouth,
twice daily.
• To combat muscle or joint pain, try a soothing bath using geranium, myrrh and
lemongrass.
• To improve your mood and reduce anxiety or irritability, use chamomile, frankincense
and lavender, either diffused in your home or added to a bath.

165
HEADACHE (Tension)

Whether a symptom of the common cold or flu, eye strain or another reason, most
people experience headaches. However, there are some people who seem to suffer
more frequently from headaches than others. And, then there are those who suffer from
such excruciating headaches that they are rendered useless until the suffering passes.

Approximately 45 million Americans complain of headaches each year, which equals

about one in every six people, or 16.5 percent of the population. More than 8 million
Americans suffer headaches severe enough to require seeking professional medical
treatment. Tension headaches are the most common type of headache complaint, with
an estimated 80 to 90 percent of the population affected.

Tension headaches are categorized as either episodic, or the occassional headache that
occurs less than 15 times per month, or chronic, which are more consistent headaches
that occur more than 15 times per month. The two categories merely break down
the frequency of the headache and do not take into account the severity of the pain.
Regardless of which type you have, there are steps you can take to treat the headache;
however, you should first get to the root of the problem and solve it.

SYMPTOMS
• Pressure or tightness around the head
• Tension pain in the head or neck
• Pain or throbbing at different points in the head or neck

CAUSES
Headaches are an extremely common
ailment. Migraine headaches, on the
other hand, are a completely different
type of headache which can cause vision
disturbance and vomiting. Headaches
can be triggered by stress, fatigue,
allergies, eyestrain, poor posture,
alcohol or drugs, low blood sugar,
hormones, constipation and
nutritional deficiencies.

166
FOODS TO EAT
Clean, lean protein: Grass-fed beef, free-range poultry, pastured eggs, wild-
caught fish and organic protein powder help avoid fluctuations in blood
sugar, which can cause headaches. Also, pick protein sources that are
organic.
High-fiber foods: Aim for at least 30 g per day from vegetables, fruits, nuts
and seeds to reduce constipation.
Water: Drink 8 ounces every two hours to prevent dehydration and flush out
toxins.
Foods rich in healthy fats: Can balance inflammation. Some of the best food
sources for healthy fats include wild-caught fish, seeds and coconut.
Foods rich in magnesium: Spinach, nuts, avocados, pumpkin seeds, kefir,
black beans, sea vegetables and figs are good sources of this “relaxation”
mineral.

FOODS TO AVOID
Any potential food allergen: Food allergies can trigger headaches. Eliminate
common allergens, such as gluten, cow dairy, peanuts, eggs, soy and
shellfish. Using an elimination diet is a good way to find out which foods
trigger headaches.
Foods that contain tyramine: Can trigger headaches. Foods such as cheese,
chocolate, citrus, coffee, cold cuts, smoked fish, wine, pork and vinegar
should be avoided.
Alcohol: Can worsen headaches. Alcohol causes dehydration, resulting in
headaches the day after consumption.
Sugar: Can lead to spikes in blood sugar, which can cause headaches.
Cold foods: Restricts blood vessels leading to headaches.

167
5 TOP R REMEDIES - HEADACHE
X
1 Magnesium (200 mg, two times daily)
The “relaxation” mineral can help eliminate migraines and helps prevent tension
headaches.

2 Feverfew (250 to 500 mcg, daily)

Helps reduce the severity and duration of headaches.

3 Butterbur (75 mg, two times daily)

Can reduce inflammatory effect of chemicals that trigger headaches (especially
migraines) and also acts as a beta blocker, resulting in normal blood flow to the
brain.

4 B-complex vitamins
Many B vitamins are involved in the formation of neurotransmitters, such as
serotonin, which may be deficient in people who suffer from migraines.

5 Adaptogen herbs (rhodiola, ashwagandha and holy basil) (500 mg)

These herbs can reduce stress and tension headaches.

ESSENTIAL OILS
Helpful oils include: Lavender and Peppermint

To use: Mix peppermint and lavender essential oils with coconut oil and apply to upper
neck and shoulders. Peppermint oil improves circulation and lavender reduces muscle
tension, which can reduce headaches.

LIFESTYLE REMEDY
Chiropractic care: Tension in the neck and shoulders
can cause spinal misalignments that cause headaches.
Chiropractors are able to remove this spinal pressure,
which can help eliminate headaches.

168
HEAVY METAL EXPOSURE (DETOX)

Heavy metal exposure is a poisoning of the

body’s soft tissue after high levels of exposure
to 23 environmental metals considered “heavy
metals.” These include: aluminum, antimony,
arsenic, barium, bismuth, cadmium, chromium,
cobalt, copper, gold, iron, lead, lithium,
manganese, mercury, nickel, phosphorous,
platinum, selenium, silver, thallium, tin and zinc.
Acute or chronic toxicity can result in damaged
or reduced mental and central nervous function,
lower energy levels and damage to vital organs.
Long-term exposure may lead to physical,
muscular and neurological degenerative
processes that mimic Alzheimer’s disease,
Parkinson’s disease, muscular dystrophy and
multiple sclerosis.

SYMPTOMS
Many of the symptoms experienced will be
specific to the type of metal exposure. For
example, arsenic poisoning can present itself
with symptoms of hardened patches of skin
and white bands on the fingernails. Whereas
cadmium poisoning may have more flu-like
symptoms with fluid buildup in the lungs.
While any symptom should be an indicator of
an imbalance in your body, some of the most
common warning signs that you are struggling
with heavy metal toxicity include:
• Chronic fatigue
• Autoimmune disease
• Neurological disorders
• Brain fog
• Depression, bipolar and anxiety
• Dementia
• Insomnia

CAUSES
Long-term exposure to environmental metals or
“heavy metals.”
169
FOODS TO EAT
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro
and other leafy greens vegetables are detoxifying and can help reduce the
buildup of heavy metals in the body.
Garlic and onions: These vegetables contain sulfur, which helps your liver
detoxify itself.
Water: Drink 8 ounces every two hours to help flush out toxins.
Flax and chia seeds: Omega-3 fats and fiber can help with detoxification.
Foods rich in vitamin C: Fruits and vegetables rich in this nutrient, such
as citrus fruits, bell peppers, strawberries and tomatoes, can reduce the
damage caused by heavy metal toxicity by acting as an antioxidant.

FOODS TO AVOID
Non-organic foods: These foods increase exposure to chemicals, which
make symptoms worse.
Foods with additives: Additives are chemicals that can aggravate toxicity
symptoms and decrease your body’s ability to detoxify.
Alcohol: Is toxic to the body and can make it more difficult for your liver to
process other toxins.
Food allergens: If your body is fighting against common allergens, such as
gluten, A1 casein, shellfish and peanuts, it will not be able to detoxify from
heavy metal poisoning.
Farmed fish: Can contain heavy metals and make it difficult to detoxify.

170
5 TOP R REMEDIES - HEAVY METAL EXPOSURE
X

1 Chlorella (4 to 8 caps, daily)

Acts as a natural chelator to remove heavy metals.

2 Vitamin C (3,000 mg, daily, during detoxification)

Helps reduce free radicals.

3 Cilantro (use as a tincture, two times per day)

Helps with detoxification.

4 Milk thistle (150 mg, two times daily)

Aids in detoxification of the liver.

5 Probiotics (50 billion units, daily)

Improves detoxification of gut and boosts immunity.

ESSENTIAL OILS
Helpful oils include: Cilantro, Geranium and Grapefruit

To use: Mix cilantro, geranium and grapefruit essential oils and rub on the bottom of
the feet and abdomen.

LIFESTYLE REMEDIES
In order to reduce total body toxicity of your mind, body and emotions, begin following
these action steps:

• Meditate: Practice relaxed, focused thinking or meditation. Take 10 to 30 minutes

in the morning, around lunch or before bed, and meditate on what you are grateful
for, the future you want for yourself, or a positive quote or scripture that makes you a
more peaceful person.
• Walk: Take a walk daily for 15 to 30 minutes in serene surroundings, while
deliberately taking cleansing, relaxing breaths of fresh air.
• Tea: Drink herbal teas of chamomile, nettles and dandelion to cleanse and relax.
• Schedule relaxation time: Oftentimes, people with an achievement mentality don’t
get enough rest, which is toxic to the liver. Take one day a week completely off from
work and then schedule times for having fun in your week.

171
HEMORRHOIDS

Hemorrhoids are caused by an increase in

pressure on, or the swelling of, the veins of the
anus and rectum. Hemorrhoids are typically
located inside the rectum or externally under the
skin around the anus. The pressure on the veins
causes swelling, pain and bleeding.

Accoding to the Mayo Clinic, by age 50, about

half of adults have dealt with the itching,
discomfort and bleeding that can signal the
presence of hemorrhoids. It’s likely that up to 75
percent of people will experience hemorrhoids
at some point in their lives. The good news is
that with home remedies and lifestyle changes,
effective treatment options are available.

SYMPTOMS
• Painless bleeding during bowel movements
• Pain, itching, burning in the anus area
• Patches of rough skin near the anus
• Lumpy tissue protruding from the anus

CAUSES
Swollen veins can be caused by an increase
in pressure in the lower rectum, so straining
during bowel movements, or sitting for periods
of time on the toilet, can increase the likelihood
of hemorrhoids. Other factors that can cause
increased pressure include: constipation,
lifting heavy objects, obesity, pregnancy and
childbirth.

As you age, the tissues supporting the rectum

and anus can weaken and thin, which can
increase the onset of hemorrhoids.

172
FOODS TO EAT
High fiber foods: Hemorrhoids are linked to constipation; therefore, it is
important to get at least 30 g of fiber daily from fruits, vegetables or whole
grains daily.
Small meals: Plan small, frequent meals to help your body with digestion.
Water: Dehydration can lead to constipation since water/fluids are required
for fiber to travel smoothly through the digestive tract. Also, consider foods
that are high in water content, such as cucumbers, tomatoes, jicama, beets,
watermelon, carrots or celery.
Fermented foods: Kefir, kimchi, miso soup, sauerkraut and raw pastured
yogurt can help provide the digestive system with healthy bacteria essential
for proper elimination.
Wheat germ: Wheat germ is high in vitamin E and helps promote circulation
and prevent blood clots.

FOODS TO AVOID
Fried foods: Fats and oils can slow down digestion, so avoid unhealthy fats
from fried foods.
Caffeine: Can dehydrate and can make constipation worse.
Alcohol: Is hard on the digestive system and can lead to dehydration.
Spicy foods: Can make hemorrhoids and symptoms worse.
Any potential allergen: Food allergies can make constipation worse, so
avoid foods that are high in allergens, such as gluten, conventional cow milk,
peanuts, eggs, soy and shellfish.

173
5 TOP R REMEDIES - HEMORRHOIDS
X
1 Butcher’s broom (200 to 300 mg, daily)
Can help reduce swelling and inflammation of hemorrhoids.

2 Pycnogenol (100 mg, two times daily)

Helps heal acute hemorrhoids.

3 Horse chestnut (100 mg, daily)

Helps improve circulation and reduces swelling.

4 Witch hazel
Apply as a gel or cream to soothe hemorrhoids.

5 Bilberry (160 mg, two times daily)

Can help improve circulation and strengthen capillaries.

ESSENTIAL OILS
Helpful oils include: Cypress and Helichrysum

To use: Cypress oil is the most effective oil for reducing and preventing hemorrhoids.
Apply 3 to 4 drops with a cotton ball. Helichrysum oil can also help improve
hemorrhoids.

LIFESTYLE REMEDY
Fiber tips: It is very important to drink a lot of water when you’re
adding fiber to your diet. The added bulk soaks it up like a
sponge and without adequate amounts of water, you’ll end
up constipated and trapped toxins will linger longer. Also,
add fiber slowly, as it will change the probiotic bacteria levels
in your gut. You’ll need time to adjust to this. Try an enzyme
supplement to help you deal with gas.

174
HERPES

Herpes is caused by a family of more than 70 viruses. These

viruses cause small, fluid-filled blisters on the skin and mucous
membranes.

The most common form is herpes simplex, which is a viral

infection that lies dormant in the body, until the immune system
is weakened, before coming to surface. There are two types:
type 1 usually breaks out around the mouth and is commonly
called a cold sore or a fever blister; and type 2 is called
genital herpes and erupts in the genitalia area. Both are highly
contagious and both can occur in either area of the body.

The type 1 virus can invade the the body through cuts, abrasions or breaks in the skin or
mucous membranes. The period from infection exposure to appearance of symptoms
is about three to six days. Viruses can be transmitted person to person, and those with
blisters or lesions present are at higher risk for spreading the virus.

While there is no cure, many natural herpes remedies can help to shorten the infection
time, as well as put herpes into remission by naturally boosting the immune system.

SYMPTOMS
• Burning, tingling sensation
• Small, fluid-filled blisters that can become crust-covered.

CAUSES
Herpes is caused by a family of more than 70 viruses. Causes include sexual contact,
immune system suppression and nutritional deficiencies. However, because the herpes
virus is incredibly contagious, the ease of spreading is high, especially through bodily
contact, the sharing of utensils and drinks, and the touching of fluid-filled blisters.

175
FOODS TO EAT
Foods rich in L-lysine: This amino acid may prevent replication of the herpes
virus. Foods include legumes, fish, turkey, chicken and vegetables.
Orange and red vegetables: Carrots, bell peppers, sweet potato and kale
include bioflavonoids and vitamin C to help with healing.
Wild-caught fish: Provides essential omega-3s to help with inflammation and
tissue repair.
Clean, lean protein: The body cannot heal without protein. Try to get at least
4 to 5 ounces per meal of a high-quality, organic, lean protein, such as grass-
fed beef, free-range poultry, pastured eggs, wild-caught fish and organic
protein powder.
Zinc: The chemical reactions that rebuild skin and tissues need zinc. To
increase your intake of zinc, add oysters, beef, pumpkin seeds and spinach to
your diet.

FOODS TO AVOID
Foods rich in L-arginine: This amino acid stimulates replication of the herpes
virus. Foods include nuts, wheat and chocolate.
Sugar: Suppresses immune function.
Acidic foods: These foods can irritate herpes-activated cold sores. Avoid
tomatoes, oranges or other citrus fruits, which are high in acid.
Alcohol: Suppresses immune function.
Packaged foods: Contain GMO, hydrogenated oils and grains that can
weaken immune function.

176
5 TOP R REMEDIES - HERPES
X
1 L-lysine (1,000 mg, three times daily)
Can help treat and prevent outbreaks.

2 Lemon balm extract

Apply as a topical cream for healing.

3 Vitamin C (1,000 mg, daily)

Helps with immune function.

4 Zinc (30 mg, two times daily)

Helps support immune function and rebuild tissues.

5 B-complex (50 mg, daily)

Can prevent outbreaks by improving cellular function.

ESSENTIAL OILS
Helpful oils include: Clove, Melaleuca (Tea Tree) and Myrrh

To use: Simply apply these essential oils three times daily to areas. If the herpes virus is
on your lips, you can add them to a homemade lip balm recipe.

Homemade Lip Balm Recipe

• 1 tablespoon coconut oil

• 1 tablespoon bees wax
• 2 tablespoons shea butter
• 7 drops peppermint oil
• 7 drops lavender oil
• Lip balm tins

1. In a small pot over medium low heat, melt beeswax, coconut oil and shea
butter. Use chopstick or other thin, long stick to stir.
2. Remove from heat and add lavender and peppermint oils. Whisk well with
chopstick and try to distribute oil throughout the mixture; this can be tricky.
3. Pour quickly into tins or jars. Let cool on counter until hard.

177
HYPERTHYROIDISM

Hyperthyroidism occurs when the thyroid gland

becomes overactive, producing too much T4
and T3 hormones. The most common type of
hyperthyroidism is the autoimmune disorder,
Graves’ disease. In this disorder, the body makes
an antibody (a protein produced by the body
to protect against a virus or bacteria) called
thyroid-stimulating immunoglobulin (TSI) that
causes the thyroid gland to make too much
thyroid hormone.

SYMPTOMS
The main symptoms associated with
hyperthyroidism and Graves’ disease symptoms
include:
• Anxiety
• Trouble sleeping
• Irritability
• Increased sense of smell
• Irritable bowel syndrome
• Thinning hair
• Irregular heartbeat
• Weight changes

CAUSES
Hyperthyroidism and Graves’ disease causes
include: age, genetics, smoking, leaky gut
syndrome, toxicity, pregnancy, hormonal
imbalances and food allergies.

178
FOODS TO EAT
Clean, lean protein: Grass-fed beef, free-range poultry, pastured eggs, wild-
caught fish and organic protein powder help avoid fluctuations in blood
sugar, which can cause headaches. Also, pick protein sources that are
organic.
High fiber foods: Aim for at least 30 g per day from vegetables, fruits, nuts
and seeds to reduce constipation.
Water: Drink 8 ounces every two hours to prevent dehydration and flush out
toxins.
Foods rich in healthy fats: Can balance inflammation. Some of the best food
sources for healthy fats include wild-caught fish, seeds and coconut.
Foods rich in magnesium: Spinach, nuts, avocados, pumpkin seeds, kefir,
black beans, sea vegetables and figs are good sources of this “relaxation”
mineral.

FOODS TO AVOID
Any potential food allergen: Food allergies can trigger headaches. Eliminate
common allergens, such as gluten, cow dairy, peanuts, eggs soy and
shellfish. Using an elimination diet is a good way to find out which foods
trigger headaches.
Foods that contain tyramine: Can trigger headaches. Foods such as cheese,
chocolate, citrus, coffee, cold cuts, smoked fish, wine, pork and vinegar
should be avoided.
Alcohol: Can worsen headaches. Alcohol causes dehydration, resulting in
headaches the day after consumption.
Sugar: Can lead to spikes in blood sugar, which can cause headaches.
Cold foods: Restricts blood vessels, leading to headaches.

179
5 TOP R REMEDIES - HYPERTHYROIDISM
X
1 Bugleweed (2 mL, three times daily)
Contains acids that can help prevent thyroid damage.

2 L-carnitine (1,000 mg, two to four times daily)

Can help reduce hyperthyroid symptoms.

3 Lemon balm (2 mL, three times daily)

Will inhibit antibodies from binding to the thyroid gland.

4 B-complex (50 mg, two times daily)

Can help reduce symptoms of hyperthyroidism.

5 Plant sterols (follow package instructions)

Helps balance the immune system.

Bonus Remedy
Probiotics reduce inflammation of the digestive lining, which contributes to auto-
immune disease.

ESSENTIAL OILS
Helpful oils include: Frankincense and Myrrh

To use: Certain essential oils, such as frankincense and myrrh, reduce stress on the body
and can improve thyroid function. Put 2 drops of frankincense oil daily on the roof of the
mouth and apply 2 to 3 drops myrrh oil directly to the thyroid area twice daily.

180
HYPOTHYROIDISM

Hypothyroidism is related to having an

underactive thyroid gland that does not
properly release hormones. According to
Dr. Datis Kharrazian, 90 percent of people
with hypothyroidism have Hashimoto’s, an
autoimmune hypothyroid condition, which is
when the immune system attacks thyroid tissue.

Receptors for thyroid hormones are found

throughout the body, and disturbance in thyroid
function can cause problems in almost every
system of the body, from the heart and GI tract
to sleep, mood and even the growth of hair, skin
and nails.

SYMPTOMS
According to some estimates, 40 percent of the
population suffers with some form of low thyroid
function. Some of the most common warning
signs of hypothyroidism include:

• Fatigue
• Depression
• Weight gain
• Infertility
• Feeling cold
• Thinning hair
• Constipation
• More frequent colds

If left unresolved, symptoms can worsen and

become autoimmune in nature.

CAUSES
Hypothyroidism can be caused by gut
inflammation (leaky gut), inflammatory disorders
of the thyroid, hormone imbalance, emotional
stress, poor diet, inactivity, genetics, pregnancy
and medications.

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FOODS TO EAT
The hypothyroidism diet eliminates foods that can cause inflammation and
immune reactions and instead focuses on foods that help heal the GI tract,
balance hormones and reduce inflammation. Here are the top foods for
healing:
Sea vegetables: Kelp, chlorella, nori, wakame and kombu are high in iodine.
Wild-caught fish: These provide omega-3 fatty acids EPA/DHA that are
essential for thyroid function.
Flaxseeds: Provide ALA, a type of omega-3 fat, critical for proper thyroid
function.
Water: Helps with hydration and digestive function; drink at least 8 ounces
every two hours. Also, consider foods that are high in water content, such as
cucumbers, tomatoes, jicama, beets, watermelon, carrots or celery.
High fiber foods: People with hypothyroidism may have digestive difficulties;
therefore, aim for 30 to 40 g of fiber daily from vegetables, fruits, nuts,
seeds, coconut and sprouted grains/legumes.

FOODS TO AVOID
Goitrogens: Raw broccoli, cauliflower, cabbage, kale, soy and Brussels
sprouts all contain goitrogens, which may suppress thyroid function. If
consuming these cruciferous vegetables, it is best to steam them for 30
minutes before consuming.
Tap water: Contains fluorine and chlorine, which inhibit iodine absorption.
Gluten: Many people with thyroid issues are also sensitive to gluten. Avoid
wheat, rye, barley and foods with the ingredient “maltodextrin.”
Conventional dairy: Like gluten, dairy can be especially problematic for
the thyroid. Avoid milk, cheese, sour cream and other non-fermented dairy
products. Consumption of goat milk or A2 milk is a better choice.
Sugar: Can disrupt the hormone balance necessary for metabolism. People
with thyroid issues have a difficult time losing weight, and since the thyroid is
a key gland for hormonal balance and metabolism, it is best to avoid sugar as
it can contribute to hormonal disturbances and weight gain.

182
5 TOP R REMEDIES - HYPOTHYROIDISM
X

1 Ashwagandha (500 mg, daily)

Helps lower cortisol and balance T4 levels.

2 Iodine (150 to 300 mcg, daily)

This mineral is necessary for the formation of thyroid hormones. This should not
be taken by those who have Hashimoto’s disease.

3 Selenium (200 mcg, daily)

Necessary for the production of the T3 thyroid hormone.

4 L-tyrosine (500 mg, two times daily)

An amino acid used in the synthesis of thyroid hormones.

5 Fish oil (1,000 mg, daily)

Essential fatty acids are critical for thyroid function.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lemongrass and Myrrh

To use: To improve thyroid function and heal autoimmune disease, rub 3 drops of
frankincense essential oil directly on the thyroid and put 2 drops on the roof of your
mouth twice daily.

LIFESTYLE REMEDY
Get sleep: Unless you get at least seven to eight hours of sleep every night, you’re
doing your body no favors. Lack of sleep and sleeping at the wrong time actually may
be the worst habits people have that disturb hormone balance.

Why? Because hormones work on a schedule. Case in point: Cortisol, the stress
hormone, is regulated at midnight. Therefore, people who go to bed late never truly get
a break from the sympathetic flight/fight stress response.

To maximize hormone function, get to bed by 10 p.m. Endocrinologists (hormone

experts) claim that one hour of sleep between 10 p.m. and 2 a.m. is equal to two hours
of sleep before or after these time slots.

183
IMPOTENCE (Erectile Dysfunction)

Impotence, also known as erectile dysfunction (ED), is the inability for a man to sustain
an erection long enough for normal, satisfying sexual intercourse. There are many
degrees of erectile dysfunction. Some men are able to achieve an erection, but are not
able to maintain it, and others not able to achieve it at all.

ED affects as many as 30 million men in the U.S. After age 50, the occurrence of ED in
men increases from 4 percent of those in their 50s, to 17 percent in their 60s and to 47
percent for men over age 75. While age plays a role in impotence, it’s not the only factor.

Physical or mental health problems may cause ED. Those who are obese are at higher
risk for ED. Lifestyle choices, such as drinking, drug use and smoking, as well as certain
prescription medications, can lead to ED. Even race is a factor, with only 18.1 percent
of white men having ED between ages 30 to 79, versus black men and Hispanic men
reaching 24.9 and 25.3 percent, respectively.

ED can be a once-in-a-while occurrence or something that happens frequently. You may

be suffering from a medical or emotional issue that is causing impotence, but the good
news is there are effective natural solutions. Around 70 percent of ED cases are restored
with home remedies and natural treatment methods that can help restore your sexual
health.

SYMPTOMS
• Inability for a man to keep or achieve an erection

CAUSES
ED causes may be physiological or psychological.
Common causes include low levels of testosterone,
medications, poor diet, other illnesses,
fatigue, stress, depression or heavy
metal poisoning.

184
FOODS TO EAT
High fiber diet: High fiber foods, such as nuts, seeds, fruit and vegetables,
support hormones and detoxification, which can improve impotence.
Vitamin E: A diet rich in vitamin E, such as wheat germ, almonds, raw seeds,
avocado, papaya and green leafy vegetables, will help improve blood flow.
Foods high in zinc: Pumpkin seeds, sunflower seeds, chia seeds, beef, lamb
and spinach are good sources of zinc, which can help improve testosterone
levels.
Watercress and sesame seeds: Both can improve libido, so try to consume
some every day.
Brazil nuts: These nuts are high in selenium, which plays a role in
testosterone levels.

FOODS TO AVOID
Refined vegetable oils: These increase inflammation and can worsen
underlying causes of impotence.
Trans fats: Hydrogenated fats increase inflammation, which can affect the
underlying causes of impotence. Avoid hydrogenated oils, such as canola,
soybean, cottonseed and vegetable oils, and even some “natural” oils, such
as safflower and sunflower, which can be partially hydrogenated.
Processed foods: Chemicals in these foods may affect sexual performance.
Caffeine: Overindulgence in caffeine can affect sexual performance.
Alcohol: Too much alcohol can cause impotence.

185
5 TOP R REMEDIES - IMPOTENCE
X
1 L-arginine (1,000 mg, two times daily)
Helps with blood vessel dilation and improves blood flow.

2 Ginkgo biloba (120 mg, two times daily)

May improve blood flow.

3 DHEA (25 to 50 mg, daily)

Best when taken under the supervision of a doctor, this hormone can help
improve testosterone levels.

4 Maca (500 mg, three times daily)

Research shows this adaptogenic herb helps to increase sexual desire.

5 Niacin (250 mg, three times daily)

A vasodilator that helps improve blood flow.

ESSENTIAL OILS
Helpful oils include: Sandalwood, Cedarwood, Rose and Ylang Ylang

To use: These essential oils have been shown to naturally increase the libido of both
men and women. They also act as natural aphrodisiacs and have been shown to improve
mood and outlook on life. Apply topically to the thyroid area, or diffuse a few drops in a
diffuser.

BONUS REMEDY
Fitness: Exercises that increase HGH, such as weight
training and burst training, can greatly improve impotence.

186
INFERTILITY

According to the Center for Disease Control

and Prevention, millions of women in America
are suffering from infertility, with some 7.3
million between the ages of 15 and 44 reporting
infertility (defined as the inability to become
pregnant for at least 12 consecutive months).

The rate of infertility continues to increase in

America and around the world. Many blame the
toxins in our modern world polluting the body
and compromising precious functions, such as
fertility, pregnancy and child birth.

Approximately 44 percent of women with

infertility seek medical assistance, but in
most cases, physicians never determine the
underlying cause of infertility. The good news is
there are all-natural treatments that can improve
fertility.

SYMPTOMS
The inability to get pregnant despite having
frequent, unprotected sex for at least a year.

CAUSES
Many times if a woman or couple tries to
become pregnant and is unable, they think there
must be something wrong with them, or a more
serious physical ailment causing their infertility.
However, much of the time lifestyle factors are
at play that can be easily remedied.

There can be many causes of infertility, including

poor nutrition, emotional stress, sexually
transmitted diseases, medical conditions, eating
disorders, excessive exercise, obesity and
hormonal problems. If medical problems have
been ruled out, or if you simply haven’t gotten
that far yet, there are a number of all-natural
ways to combat infertility and promote fertility.

187
FOODS TO EAT
Organic foods: Pesticides can affect estrogen and other hormones;
therefore, it is important to choose only organic.
Wild-caught fish: Omega-3s can help reduce inflammation, which can
promote fertilization and implantation.
Foods rich in vitamin E: Vitamin E is critical for many hormones and for
proper functioning of the endocrine system. Fill up on wheat germ, almonds,
raw seeds, avocado, papaya and green leafy vegetables.
Broccoli, cabbage and Brussels sprouts: These cruciferous vegetables
contain indole-3-carbinol, which help the liver metabolize estrogen. It’s best
to steam cruciferous vegetables, avoiding the goitrogens present in its raw
state.
Pumpkin seeds: For men, these seeds provide zinc, an essential nutrient for
reproduction.

FOODS TO AVOID
High fat processed meats: Bologna, hot dogs, pepperoni, salami, bacon and
sausage can increase inflammation levels and may contain additives.
Grains: May increase cortisol and estrogen, leading to infertility issues.
Refined sugar: Reduces immune function and may cause nutrient depletion.
Alcohol: Increases inflammation and reduces immune function.
Caffeine: Can cause hormonal imbalances.

188
5 TOP R REMEDIES - INFERTILITY
X
1 Vitex (chasteberry) (160 to 240 mg, daily)
Helps balance estrogen/progesterone ratios and stimulates the ovaries.

2 Vitamin C (500 mg, two times daily)

Can help prevent sperm agglutination in men.

3 B-complex (50 mg, daily)

B vitamins are involved in estrogen metabolism.

4 Progesterone cream (1/4 teaspoon, days 6 to 26 of cycle, stop after third

trimester of pregnancy)
Can help naturally balance out estrogen and progesterone levels.

5 Vitamin E (400 IU, daily)

Important vitamin for fertility to help with hormonal balance.

ESSENTIAL OILS
Helpful oils include: Roman Chamomile, Sandalwood, Thyme and Ylang Ylang

To use: For women, essential oils of roman chamomile, thyme and ylang ylang may
promote fertility, and for men, the essential oils of sandalwood and thyme. Diffuse a few
drops in a diffuser. Also, taking a 20 minute detox bath at night with Epsom salts and the
above essential oils is great for hormone balance.

LIFESTYLE REMEDY
Stress is possibly the most common cause of infertility. Here are some tips to follow to
naturally reduce stress.

• Sleep: Aim for 8-10 hours of sleep per night to improve cortisol levels.
• Prayer and Meditation: Take 10 to 30 minutes in the morning and before bed to say
what your grateful for, read a spiritual book and then meditate.
• Walk: Take a walk daily for 15 to 30 minutes in serene surroundings, while deliberately
taking cleansing, relaxing breaths of fresh air.
• Schedule relaxation time: Being a perfectionist, achievement-oriented or overly busy
are forms of stress. Schedule several hours per week of fun and relaxing activities.

189
INFLAMMATORY BOWEL DISEASE

Inflammatory bowel diseases (IBD) is an inflammation of the

digestive tract that generally causes severe symptoms, such as
diarrhea or ulcerations. The amount of people who now struggle
with some form of IBD is a shocking 60 million people — 20
percent of Americans.

IBD is often related to a number of other health conditions,

including ulcerative colitis, Crohn’s disease and leaky gut.
Ulcerative colitis causes long-lasting and painful inflammation and
ulcers of your large intestine and rectum. Crohn’s disease, like IBD,
causes digestive tract inflammation, but reaches deep into the tissues, targeting the
large and/or small intestines. Leaky gut happens as a consequence of “intestinal tight
junction” malfunction. These “tight junctions” are the gateway between your intestines
and what is allowed to pass into the bloodstream. Your tight junctions keep particles out,
but having leaky gut essentially allows toxins from your intestines into your bloodstream.
When this happens, it causes inflammation throughout your body, leading to a variety of
diseases.

SYMPTOMS
• Constipation
• Diarrhea
• Abdominal or digestive tract cramping and pain
• Flatulence
• Nausea or vomiting
• Heartburn
• Gurgling or rumbling in the stomach or intestines

CAUSES
This cluster of illnesses may be related to autoimmune conditions or may have an
external source. Some causes include: a low fiber diet, food allergies, free radicals,
nutritional deficiencies, stress, leaky gut and poor lifestyle choices, such as drugs or
alcohol.

190
FOODS TO EAT
Homemade bone broth: Will provide collagen, which can help repair
intestinal permeability. Bone broth can also provide nutrition and hydration,
as well as provide the intestines with necessary amino acids and minerals
necessary for repair.
Raw cultured dairy: Probiotic-rich foods, such as kefir, amasai and yogurt,
can help heal the gut.
Water: Hydration is critical to keep the digestive system healthy, so try to
drink 8 ounces of fluids every hour. Also, consider foods that are high in
water content, such as cucumbers, tomatoes, jicama, beets, watermelon,
carrots or celery.
Clean, lean protein: Protein deficiency is common in people with bowel
disease; therefore, try to eat at least 3 to 4 ounces per meal of grass-fed
beef, free-range poultry, pastured eggs, wild-caught fish and organic protein
powder.
Fresh-pressed vegetable juice: As long as the vegetable juice does not
worsen the diarrhea, vegetables can help provide critical electrolytes.

FOODS TO AVOID
Conventional dairy: Pasteurized dairy can be hard to digest and can make
digestive symptoms worse. Avoid milk, cheese, sour cream and other non-
fermented dairy products.
Gluten: A gluten-free diet can help improve the symptoms of bowel
disease, so avoid all foods made with or containing wheat, rye, barley and
maltodextrin.
Sugar and refined flour: Bacteria love to eat sugar, and sugar reduces
immune system function.
Caffeine: Caffeinated coffee, tea and soda can stimulate the digestive tract,
increasing inflammation.
Any potential allergen: Diarrhea can result from food allergies, with common
culprits including gluten, nuts, shellfish and dairy.

191
5 TOP R REMEDIES - INFLAMMATORY BOWEL DISEASE
X
1 Probiotics (50 to 100 billion units, daily)
Probiotics can help re-colonize the gut with healthy bacteria.

2 Digestive enzymes (2 before each meal)

These enzymes will help with nutrient absorption.

3 L-glutamine powder (5 g, two times daily)

Glutamine is an amino acid that helps repair the digestive tract, which is
especially important for people with chronic diarrhea.

4 Aloe vera juice (1/2 cup, three times daily)

Aloe is healing to the digestive system.

5 Fish oil (1,000 mg, daily)

Helps reduce inflammation.

Bonus Remedy
Supplementing with slippery elm, ginger, peppermint and licorice root can help to
soothe intestinal inflammation.

ESSENTIAL OILS
Helpful oils include: Fennel, Ginger and Peppermint

To use: These oils can help to reduce symptoms and relieve discomfort. Add 1 drop to
water three times daily or rub over abdomen two times daily.

LIFESTYLE REMEDY
Reduce stress: If you have IBD, you may notice that times of stress will flare up this
condition. Keep stress levels low by scheduling rest during the week, fun activities and
performing hobbies you enjoy.

192
INSOMNIA

Insomnia is the inability to fall asleep or stay asleep. With insomnia, you usually wake
up feeling unrefreshed, which takes a toll on your ability to function during the day.
Insomnia not only depletes your energy level and mood, but also your health, work
performance and quality of life. You don’t have to live with insomnia; it’s possible to cure
insomnia without drugs by making healthy lifestyle changes.

SYMPTOMS
• Inability to fall or stay asleep throughout the night
• Awakening during the night or too early in the morning
• Waking feeling unrefreshed after a night in bed
• Tossing and turning
• Taking a longer time, 30 minutes or more, to fall asleep
• Getting less than six hours of sleep, three or more nights throughout the a month

CAUSES
Many adults experience insomnia at some point, but some people have long-term
(chronic) insomnia. Insomnia may be the primary problem, or it may be secondary due
to other causes, such as a disease or medication. Causes of insomnia include:
• Stress and anxiety
• Overuse of stimulants
• Sugar
• Indigestion
• Pain
• Alcohol
• Lack of physical activity
• Restless legs syndrome
• Hormonal changes
• Sleep apnea or other medical conditions

According to the Mayo Clinic, insomnia is also more common with people as they age.
Reasons for this include changes in your sleep patterns, where you feel tired earlier and
therefore sleep and wake earlier. Age may also cause you to become more sensitive to
noises, causing you to wake with more ease when a disturbance occurs. A change in
health, including certain medications, may be the culprit behind sleepless nights. Also, a
decrease in physical activity can lead to insomnia.

193
FOODS TO EAT
Foods high in tryptophan: Including turkey, chicken or tuna for dinner;
this amino acid stimulates the production of serotonin, which helps with
relaxation.
Complex carbohydrates: Carbohydrates also help with the production of
serotonin, so try to include brown rice, beans, potatoes, yams, or quinoa into
your dinner.
Raw dairy: Although dairy can be problematic for some, a glass of raw milk
before bed does help with sleep. A2 dairy is recommended from goats,
sheep or A2 cows.
Foods high in magnesium: Magnesium is known as the “relaxation” mineral.
Include spinach, nuts, avocados, pumpkin seeds, kefir, black beans, sea
vegetables and figs in your diet.
B-vitamins: Add to your diet foods high in B vitamins, such as grass-fed
beef, wild-caught fish, poultry, brewer’s yeast, animal liver and green leafy
vegetables.

FOODS TO AVOID
Caffeine: Don’t consume caffeine after noon or at all if you are having
difficulty sleeping.
Alcohol: Stop drinking alcohol at least two hours before bed, and drink in
moderation.
Any potential food allergens: Food allergies to common culprits, such as
gluten, A1 casein, shellfish and peanuts, can cause insomnia.
Sugar: Variations in blood sugar are hard on the liver and pancreas, which
can cause insomnia.
High fat foods: Fat slows down digestion and may lead to indigestion at
night. Limit fried foods in general, especially before bedtime.

194
5 TOP R REMEDIES - INSOMNIA
X

1 Melatonin (1 to 3 mg, half hour before bed)

Helps promote sleep, but is best used for a short period of time.

2 Passionflower (500 mg, before bed)

Helps relax the nervous system and doesn’t cause drowsiness.

3 Valerian (600 mg, before bed)

Is effective for insomnia, but may be a stimulant for some.

4 Calcium and magnesium (500 mg calcium/250 mg magnesium)

These minerals work together for relaxation.

5 Vitamin B12 (1,500 mcg, daily)

This vitamin supports cellular function, and a deficiency can cause insomnia.

ESSENTIAL OILS
Helpful oils include: Chamomile and Lavender

To use: Diffuse essential oils before bed and during sleep to reduce stress and improve
sleep quality. Also, you can rub 2 drops of lavender oil on your neck and temples before
bed to improve sleep.

LIFESTYLE REMEDIES
Bedtime ritual: Before bed, read a relaxing book or spend time journaling to get
everything off of your mind. Also, sleep in a cold, dark room.

Exercise: One of the best ways to get a good night’s sleep (not to mention burn
calories) is by engaging in daily exercise. Work out 3-5 days a week doing burst
training, weight training or classes like barre and yoga.

Detox bath: Taking a bath at night with 1 cup of epsom salts and 20 drops of lavender
oil can help the body relax and prepare for sleep.

195
KIDNEY STONES

Kidney stones are composed of either calcium salts or other acidic

salts, such as uric acid, that can build up in the body. Passing these
stones can be extremely painful. About 80 percent of kidney
stones are the type known as calcium stones, which happens
when normal calcium in the body combines with oxalate,
phosphate or carbonate.

One in 10 Americans will have a kidney stone in their lifetime,

according to the National Kidney Foundation. White Americans, as
well as men, are more prone to developing kidney stones. And, each
year, more than a half million people visit emergency rooms due to problems with kidney
stones. Passing a kidney stone can be quite painful, and the best way to avoid doing so
is to never form a kidney stone at all. Through diet, lifestyle and home remedies, this is a
possibility.

SYMPTOMS
• Pain in the lower back or abdomen, extending down into the groin
• Frequent need to urinate
• Nausea and vomiting
• Pain with urination
• Blood or sediment in the urine
• Chills or fever

CAUSES
Kidney stones causes include poor diet, dehydration, pH balance, allergies, obesity,
mineral deficiencies or inactivity. Even an increase in sweating, due to summer heat,
exercising or the use of saunas, can cause decreased urination, which can increase the
risk of kidney stone formations.

196
FOODS TO EAT
Water: Since dehydration can lead to kidney stones, try to drink 8 to 16
ounces of water every hour. Also, consider foods that are high in water
content, such as cucumbers, tomatoes, jicama, beets, watermelon, carrots or
celery.
Sprouted grains: May help reduce risk of kidney stones, as sprouted grains
have lower levels of phytic acid.
Plant-based diets: People who follow plant-based diets tend to have fewer
kidney stones.
Lemon juice: Mixed with hot water can help aid in the passage of kidney
stones.
Pumpkin seeds: Foods high in zinc, such as pumpkin seeds, can reduce
kidney stone formation.

FOODS TO AVOID
Foods high in oxalic acid: Contributing to the risk of kidney stones, avoid
these foods, including spinach, rhubarb, tomatoes, collards, eggplant, beets,
celery, summer squash, sweet potatoes, peanuts, almonds, blueberries,
blackberries, strawberries, parsley and cocoa.
Grapefruit juice: Can increase the risk for kidney stones.
Processed red meats: Can cause the body to excrete calcium, leading to a
buildup of calcium in the kidneys.
Calcium-rich foods: Avoid dairy products, cheese or yogurt that can cause a
buildup of calcium.
Caffeine: Caffeinated coffee, tea and soda are dehydrating, which can make
kidney stones worse.

197
5 TOP R REMEDIES - KIDNEY STONES
X
1 Magnesium (250 mg, two times daily)
Prevents the formation of kidney stones.

2 Vitamin B6 (50 mg, daily)

Reduces calcium-oxalate levels.

3 Vitamin E (400 IU, daily)

Reduces calcium-oxalate levels.

4 Cranberry extract (400 mg, two times daily)

Can reduce urinary calcium levels.

5 Aloe vera juice (1/4 cup, daily)

Helps reduce urinary crystals.

Bonus Remedy: Specific species of probiotics, like acetobacter and lactobacillus,

have been shown to reduce the incidence of kidney stones.

ESSENTIAL OILS
Helpful oils include: Grapefruit, Helichrysum, Lemon, Geranium and
Rosemary

To use: Lemon and Helichrysum may reduce the risk of kidney stones by supporting
the kidneys and liver in detoxification. Put 2 drops of citrus oils in your water twice daily.
With helichrysum and rosemary, rub topically over lower abdomen twice daily.

LIFESTYLE REMEDIES
Meditate: Try guided imagery or listen to mellow music for at least 10 minutes a day.
Let your mind and body de-stress with meditation — maybe read scripture or other
uplifting, calming content. You can also try guided imagery, which is designed to use
your imagination to relax you. For example, if you love the beach, imagine yourself there
— with all the sights, sounds and smells — and soak it in. Music can also help you keep
stress in its place. Try something soothing or that gives you happy thoughts.
Detox bath: Taking a detox bath is one of the best ways to relieve stress. In the evening
after dinner, add one cup Epsom salts and 20 drops of lavender to a hot bath and soak
for 20 minutes. Then drink a warm glass of chamomile tea.

198
LEAKY GUT

Leaky gut syndrome is a condition also referred

to as increased intestinal permeability, where
the “net” in your digestive tract gets damaged,
which allows proteins (like gluten), bad bacteria
and undigested particles to pass into your
bloodstream.
These particles cause systemic inflammation
and an immune reaction over time. The leaky
gut disorder begins in a very important organ —
your small intestine — which is vitally important
because the majority of the vitamins and minerals
in the foods you eat are absorbed there. In order
for these nutrients to be absorbed, the small
intestine contains very small openings so that the
nutrients can be transferred into the bloodstream.
Once transferred, the nutrients are then shuttled
and deposited all around the body by the blood.
With leaky gut, your pores can continue to widen
(like getting a larger hole torn in your net). As this
happens, the undigested foods particles that are
supposed to be kept out pass through into your
bloodstream and then circulate throughout the
body. This causes systemic inflammation and
leads to an immune reaction. Oftentimes, then
your body will begin to recognize certain foods
as toxic and will facilitate an immune reaction
whenever you eat the food. If this problem
continues, leaky gut can then progress to an
autoimmune disease.

SYMPTOMS
• Food allergies
• Skin issues, such as acne and eczema
• Digestive issues, such as bloating, gas and IBD
• Headaches

CAUSES
There are four main causes of leaky gut, which
include poor diet, chronic stress, toxin overload
and bacterial imbalance.
199
FOODS TO EAT
Bone broth: Bone broth (made from scratch) provides important amino acids
and minerals that can help heal leaky gut and improve mineral deficiencies.
Raw cultured dairy: Probiotic-rich foods, such as kefir, amasai and yogurt,
can help heal the gut.
Water: Hydration is critical to keep the digestive system healthy, so try to
drink 8 ounces of fluids every hour. Also, consider foods that are high in
water content, such as cucumbers, tomatoes, jicama, beets, watermelon,
carrots or celery.
Foods high in probiotics: Try to add fermented foods, such as miso soup,
kefir, yogurt, sauerkraut or kimchi. These fermented foods contain probiotics
essential in helping to repair a leaky gut.
Fresh pressed vegetable juice: As long as the vegetable juice does not
worsen the diarrhea, vegetables can help provide critical electrolytes.

FOODS TO AVOID
Gluten: Since a gluten-free diet can help improve the symptoms of leaky gut,
avoid all foods made with or containing wheat, rye, barley or maltodextrin.
Cow dairy: The protein in cow dairy, called A1 casein, can trigger a similar
reaction as gluten and therefore should be avoided. Avoid milk, cheese, sour
cream and other non-fermented dairy products.
Sugar: Feeds yeast and bad bacteria that can damage the intestinal wall,
creating a leaky gut.
Unsprouted grains: Grains and soy when unsprouted and unfermented
contain phytic acid, which can irritate the intestines causing leaky gut.
GMO: Genetically modified organisms contain herbicides and pesticides that
damage the gut lining.

200
5 TOP R REMEDIES - LEAKY GUT
X
1 Probiotics (50 to 100 billion units, daily)
Probiotics can help re-colonize the gut with healthy bacteria.

2 L-glutamine powder (5 g, two times daily)

Glutamine is an amino acid that helps repair the digestive tract, especially
important for people with chronic diarrhea.

3 Digestive enzymes (2 before each meal)

These enzymes will help with nutrient absorption.

4 Aloe vera juice (1/2 cup, three times daily)

Aloe is healing to the digestive system.

5 Fish oil (1,000 mg, daily)

Helps reduce inflammation of the intestinal lining.

BONUS REMEDIES
Slippery elm, ginger, peppermint and licorice root can help relieve the symptoms
and pain associated with leaky gut.

ESSENTIAL OILS
Helpful oils include: Ginger and Peppermint

To use: Essential oils of ginger and peppermint can soothe intestinal inflammation and
support the healing of leaky gut. Take 2 drops of of each oil internally in a glass of water.
Also mix 3 drops of oils with coconut oil and rub over abdomen twice daily.

LIFESTYLE REMEDIES
Food journal: Keep a daily log of what you eat and how you feel. If you notice you have
bloating, sinus issues or any other reaction to a food, eliminate it from your diet for at
least 90 days.
Build joy into your daily life: Since people with immunity problems often tend to prolong
and focus on grief, it’s crucial to incorporate “fun” activities into the day. Take time and
write down favorite weekly activities you could start to do.

201
LOW TESTOSTERONE

Low testosterone is becoming a more common diagnosis due to an aging population.

What’s more is it seems that testosterone levels in both men and women are getting
lower at earlier ages. In fact, it’s estimated that 25 percent of men over the age of 45
have low levels of testosterone, or hypogonadism, as it’s called.

Testosterone is an androgen, a hormone found more in males but also in females.

Produced by the testes in men and the ovaries and adrenal glands in women, this
anabolic steroid is often used to increase muscle size and supports the body in protein
usage, which enables muscle growth. Testosterone levels in both sexes naturally decline
with age; in men the decline begins around age 40 and in women it decreases more
slowly but begins in the 20s and continues into the 40s and into menopause.

But testosterone’s role in both men and women’s bodies goes beyond sex drive, muscle
growth and metabolism. In fact, low levels of testosterone are now being associated with
a number of serious health issues in both sexes, including increased risk of coronary
artery disease (CAD), diabetes, osteoporosis, infertility and more.

SYMPTOMS
Common symptoms include:
• Fatigue
• Weakness
• Depression
• Low sex drive
• Inability to gain muscle

CAUSES
Low testosterone can be caused by a variety of illnesses such as diabetes, HIV, liver
disease, infections and obesity. The underlying cause must usually be treated in order to
improve testosterone levels.

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FOODS TO EAT
Foods high in vitamin E: Foods such as egg yolks, almonds, chia seeds,
avocado, papaya and green leafy vegetables can help increase blood flow.
Wild meat: Wild-caught fish and grass-fed beef contain protein, essential
fatty acids and iron, which support hormone balance.
Foods high in zinc: Pumpkin seeds, sunflower seeds, chia seeds, beef, lamb
and spinach are good sources of zinc, which can help improve testosterone
levels.
Watercress: Is rich in vitamins and minerals that support testosterone
production. Also, other green leafy vegetables like kale and spinach have
similar benefits.
Brazil nuts: These nuts are high in selenium, which plays a role in
testosterone production.

FOODS TO AVOID
Refined vegetable oils: These increase inflammation and can worsen
underlying causes of impotence.
Trans fats: Hydrogenated fats increase inflammation, which can affect the
underlying causes of impotence. Avoid hydrogenated oils, such as canola,
soybean, cottonseed and vegetable oils, and even some “natural” oils, such
as safflower and sunflower, which can be partially hydrogenated.
Processed foods: Chemicals in these foods may affect sexual performance
and decrease proper hormone function.
Caffeine: Overindulgence in caffeine can affect sexual performance.
Alcohol: Too much alcohol can cause impotence.
Sugar: Can disrupt testosterone levels because it causes stress on the
pancreas and directly affects the hormones insulin and cortisol.

203
5 TOP R REMEDIES - LOW TESTOSTERONE
X
1 L-arginine (1,000 mg, two times daily)
Helps with blood vessel dilation and improves blood flow.

2 Vitamin D3 (5,000 IU daily)

Improves hormone production, naturally balancing testosterone levels.

3 Zinc (30 mg, two times daily)

Necessary for the synthesis of testosterone.

4 Ginkgo biloba (120 mg, two times daily)

Helps improve blood flow.

5 DHEA (25 to 50 mg, daily)

Best when taken under the supervision of a doctor, this hormone can help
improve testosterone levels.

Bonus Remedy
Maca (500 mg, three times daily) helps lower cortisol and balance testosterone.

ESSENTIAL OILS
Helpful oils include: Sandalwood, Cedarwood and Ylang Ylang

To use: These essential oils have been shown to naturally increase the libido of both
men and women. They also act as natural aphrodisiacs and have been shown to improve
mood and outlook on life. Apply topically to the neck and low back area or diffuse a few
drops in a diffuser.

LIFESTYLE REMEDY
Fitness: Exercises that increase HGH, such as weight
training and burst training, can greatly improve
impotence. Aim to workout 3-5 days a week at a higher
intensity lifting heavier weights.

204
LUPUS

Lupus is an autoimmune disease where antibodies mistake the body’s own tissues as
a foreign invader and start to attack. This attack leads to inflammation and pain in the
joints and muscles. Lupus tends to affect a person in flare-ups, where the symptoms
worsen leading to feeling ill, or goes into remission with no symptoms.

The Lupus Foundation of America estimates that 1.5 million Americans, and at least five
million people worldwide, have some form of lupus. Lupus can affect men and women
of all ages, but 90 percent of individuals diagnosed with the disease are women, with
the common development age being between 15 and 44. Lupus is also two to three
times more prevalent among women of color, including African Americans, Hispanics/
Latinos, Asians, Native Americans, Alaska Natives, Native Hawaiians and other Pacific
Islanders, than among Caucasian women.

SYMPTOMS
• Joint and muscle pain and inflammation
• Fever
• Sun sensitivity
• Weight loss
• Hair loss
• Digestive problems
Another symptom of lupus that occurs in about 50 percent of cases is a facial rash in
a butterfly pattern across the cheeks and bridge of the nose. The rash gets worse with
sunlight and is also seen on other parts of the body.

CAUSES
Potential triggers of lupus include allergic reactions, viruses, emotional stress, leaky
gut syndrome, estrogen disruption due to pregnancy or birth control, hormonal
imbalances, poor digestion and metal toxicity.

205
FOODS TO EAT
Organic foods: Help reduce the exposure to toxins or pesticides in non-
organic foods.
Vegetables: Will promote an alkaline body, reduce inflammation and improve
digestion.
Wild-caught fish: Omega-3 fatty acids found in fish like salmon can help
reduce inflammation and pain.
Garlic, onion and asparagus: Include these high sulfur foods to help repair
possible damage to the joints.
Bone broth: May reduce autoimmune and inflammatory symptoms that can
be associated with lupus. Consume 8 to 16 ounces daily as a beverage or as
part of a soup.

FOODS TO AVOID
Gluten: Can increase inflammation and may trigger a lupus flare-up. Avoid
eating wheat, rye, barley and foods with the ingredient “maltodextrin.”
Trans fats: These fats increase inflammation and may lead to more pain.
Avoid hydrogenated oils, such as canola, soybean, cottonseed and vegetable
oils, and even some “natural” oils, such as safflower and sunflower, which can
be partially hydrogenated.
Sugar: Will overstimulate the immune system and increase inflammation,
exacerbating lupus symptoms.
Salt: Since lupus can damage the kidneys, it is best to try to keep them
healthy by avoiding too much sodium.
Alcohol: Increases inflammation, pain and causes dehydration.

206
5 TOP R REMEDIES - LUPUS
X

1 Fish oil (1,000 mg, one or two times daily)

EPA/DHA fatty acids are critical for reducing inflammation.

2 DHEA (200 mg, daily)

Can help improve symptoms, but best taken with medical supervision.

3 Vitamin D3 (2,000 to 5,000 IU, daily)

Can help modulate the immune system.

4 MSM (2,000 to 8,000 mg, daily)

A natural anti-inflammatory that can greatly improve symptoms.

5 Green superfood supplement (follow package instructions)

Make sure it includes chlorella or spirulina. This works by alkalizing the body and
providing key nutrients.

ESSENTIAL OILS
Helpful oils include: Frankincense, Geranium, Ginger, Helichrysum and
Lavender

To use: Frankincense is effective at reducing inflammation and immune reactions

associated with lupus. Take 3 drops, three times daily in water, in honey or in capsule
form. Helichrysum oil supports the nervous system and can help reverse autoimmune
reactions. Helichrysum can be taken internally or applied to the neck area.

For skin inflammation, add 3 drop of lavender and geranium topically. For digestive
issues associated with lupus, take 3 drops of ginger oil internally two to three times
daily.

LIFESTYLE REMEDIES
Build joy into your daily life. Since people with immunity problems often tend to
prolong and focus on grief, it’s crucial to incorporate “fun” activities into the day. Take
time and write down your favorite weekly activities you could start to do.
Know your identity. Take five minutes every morning and say everything you’re grateful
for in your life.

207
LYME DISEASE

Lyme disease is a complicated infection that

was originally defined as being caused by a
tick bite from the Borrelia burgdorferi species.
More recent definitions state that mosquitoes,
spiders, fleas and mites may also be capable of
spreading the same or similar infections. The
bacteria that is injected by the insect has been
found in the skin, heart, joints and nervous
system in those bitten.

SYMPTOMS
Many of the symptoms reveal that Lyme causes
an immune response in the body. Acute onset of
Lyme disease can often present a bull’s-eye rash
at the location of the bite.

Signs of Lyme disease can start with flu-like

symptoms, headaches and muscle and joint
pain. Over time, the symptoms can continue to
worsen and turn into a long-lived inflammatory
response and autoimmune illness.

CAUSES
While the cause of Lyme disease is an infection
caused by a tick bite, the cause of the disease
is more in-depth than that. The real cause of
chronic Lyme disease could be related to:

• Weakened immunity
• Inhibited cellular function and protection
• Systemic bacterial infection
• Environmental factors, including exposure to
mold and parasites

If you are going to improve Lyme disease, all of

these issues must be addressed.

208
FOODS TO EAT
Bone broth: Bone broth (made from scratch) provides important amino acids
and minerals that can help heal your body.
Foods high in probiotics: Try to add fermented foods, such as miso soup,
kefir, yogurt, sauerkraut or kimchi. These fermented foods contain probiotics
essential in helping repair digestive and immune health.
Fresh pressed vegetable juice: Vegetable juices are high in nutrients and
electrolytes that can support the immune system.
Omega-3 fats: These fats reduce inflammation and improve cellular health.
Consume grass-fed beef, wild-caught salmon, and chia and flaxseeds on a
regular basis.
Clean, lean protein: Helps cellular energy and metabolism. Grass-fed beef,
free-range poultry, pastured eggs, wild-caught fish and organic protein
powder are excellent choices.

FOODS TO AVOID
Gluten: A gluten-free diet can help improve immune and inflammatory
reactions. Avoid wheat, rye, barley and foods with the ingredient
“maltodextrin.”
Cow dairy: The protein in cow dairy, called A1 casein, can trigger a similar
reaction as gluten and therefore should be avoided. Eliminate milk, cheese,
sour cream and other non-fermented dairy products.
Sugar: Feeds yeast and bad bacteria that can feed infections and worsen
Lyme.
Processed foods or foods with additives: These foods contain chemicals
that will make your condition worse.
GMO: Genetically modified organisms contain herbicides and pesticides that
cause autoimmune reactions.

209
5 TOP R REMEDIES - LYME DISEASE
X
1 Probiotics (50 to 100 billion units, daily)
Can naturally boost immune and fight off infection.

2 CoQ10 (200 mg, daily)

Supports cellular function.

3 Fish oil (1,000 to 2,000 mg, daily)

EPA and DHA (omega-3 fats) help reduce inflammation.

4 Vitamin B complex
B vitamins, especially vitamin B6 and B12, help with energy metabolism.

5 Cordyceps and maitake mushrooms (1,000 mg, daily)

Can naturally boost the immune system.

BONUS REMEDIES
Vitamin D3 and magnesium are two additional powerful nutrients that can help fight
Lyme disease. Also, advanced therapies, such as vitamin C chelation, colloidal silver
usage and hyperbaric oxygen therapy, can be beneficial.

ESSENTIAL OILS
Helpful oils include: Clove, Frankincense, Helichrysum, Lemongrass
and Oregano

To use: Frankincense can help modulate immune reactions and reduce inflammation.
Take 2 drops of internally, twice daily. Also, consider putting 2 drops of oregano mixed
with coconut oil on the bottoms of the feet twice daily.

LIFESTYLE REMEDY
Reduce stress: Emotional stress has been proven to weaken
immune function, imbalance hormones and cause infections to
spread. If you live in a state of “high stress,” you must address
this issue if you are truly going to heal. Schedule times of rest
into your week and fun times with family and friends and alone
time. Practice forgiveness, address past emotional trauma
and ask God for healing and guidance. Many people with Lyme
disease and autoimmune conditions have deep-seated issues
that interfere with healing.

210
MACULAR DEGENERATION

Macular degeneration is age-associated vision loss and blurry vision related to damage
to the macula, or center of the eye. This differs from glaucoma, which is caused by
damage to the optic nerve. This eventually can affect one’s ability to read and perform
many everyday tasks. It usually develops after age 50 and can affect one or both eyes.

Dry macular degeneration is marked by deterioration of the macula, which is in the

center of the retina — the layer of tissue on the inside back wall of your eyeball.
The other type, wet macular degeneration, is characterized by blood vessels that
grow under the retina in the back of the eye, leaking blood and fluid. Dry macular
degeneration is the more common form of the disease.

Early and intermediate stages of macular degeneration tend to be symptom-free.

However, through a series of targeted eye exams that include visual acuity, dilation,
amsler grid, fluorescein angiography and optical coherence tomography, early
detection of macular degeneration is possible.

SYMPTOMS
• Vision distortions, including blurring, dark spots and difficulty looking at detail

CAUSES
Macular degeneration causes include aging, smoking, a low-vegetable diet, high blood
pressure, exposure to UV light and poor digestion.
Caucasian Americans are at higher risk for
macular degeneration when compared to
African Americans and Hispanics. Those
with a family history are also at a higher
risk, with nearly 20 genes identified in
the risk of macular degeneration.

211
FOODS TO EAT
Foods high in carotenoids: Orange and yellow vegetables, such as carrots,
cantaloupe, sweet potato and kale, are critical in providing sufficient vitamin
A to support ocular health.
Fresh pressed fruit and vegetable juices: Juices will provide essential
vitamins, minerals and antioxidants to keep eyes healthy.
Blueberries and cherries: These two super fruits contain anthocyanin, which
can help fight free radicals that damage eyes.
Water: Adequate hydration keeps eyes hydrated and helps them flush out
any debris. Also consider foods that are high in water content, such as
cucumbers, tomatoes, jicama, beets, watermelon, carrots or celery.
High fiber foods: To keep toxins out of the body, it’s critical to eat at least 25
grams of fiber daily.

FOODS TO AVOID
Foods that contain free radicals: Trans fats, hydrogenated fats and grilled
foods contain free radicals that can cause damage to vision. Avoid
hydrogenated oils, such as canola, soybean, cottonseed and vegetable oils,
and even some “natural” oils, such as safflower and sunflower, which can be
partially hydrogenated.
Caffeine: Has been shown to reduce blood flow to the eye.
Alcohol: Liver toxicity can lead to eye problems; therefore, it is best to avoid
alcohol.
Sugar: Speeds the aging process and causes cellular oxidation, leading to
macular degeneration.
Refined grains: The body often breaks down white and wheat bread, as well
as flour products, into sugar. Avoid these in the diet to reduce sugar levels.

212
5 TOP R REMEDIES - MACULAR DEGENERATION
X
1 Antioxidants (Bilberry, 160 mg, two times daily)
This anthocyanoside extract helps improve blood flow and contains flavonoids
that help support eye function.

2 Lutein (15 mg, daily)

Can help prevent oxidative damage.

3 Fish oil (1,000 mg, daily)

Take at least 600 mg of EPA and 400 mg DHA to help relieve intra-ocular
pressure.

4 Astaxanthin (2 mg, per day)

A potent free radical, this can help prevent retinal damage.

5 Zeaxanthin (3 mg, daily)

Prevents oxidative damage.

BONUS REMEDIES
Consuming other antioxidant rich supplements like resveratrol, berry extracts,
CoQ10 and vitamin E.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense and Helichrysum

To use: Frankincense has been demonstrated to improve

eyesight. Helichrysum improves vision and supports nerve
tissue, and cypress improves circulation, which can improve
macular degeneration.

Apply 3 drops of any of these essential oils twice daily on cheeks

and lateral eye area, but do not put directly into eyes.

213
MENOPAUSE

Menopause is the permanent end of

menstruation and fertility, defined as occurring
12 months after your last menstrual period.
Menopause can happen in your 40s or 50s,
but the average age is 51 in the United States.
Menopause is a natural biological process.
Although it ends fertility, women can stay
healthy, vital and sexual.

SYMPTOMS
There is generally a hormonal shift that occurs
with menopause that may lead to
• Hot flashes
• Mood swings
• Vaginal dryness
• Increased abdominal fat
• Insomnia
• Thinning hair

In order to reduce the symptoms associated

with menopause, there are natural remedies
for menopause relief, including diet and
supplements.

CAUSES
Menopause is a natural part of the aging
process that is the end of menstruation. Early
menopause may be caused by an eating
disorder, premature aging due to poor diet
and lifestyle choices or surgical removal of the
ovaries.

214
FOODS TO EAT
When trying to balance hormones and reduce menopause symptoms, your
diet must include more minerals and healthy fats, as well as plenty of the
following hormone-balancing foods below:
Organic fruits and vegetables: These contain phytosterols that can help
balance hormones.
Natto: Fermented soy, like natto, contains a phytoestrogen that can help
balance hormones. Avoid this if you have had estrogen-positive breast
cancer.
Omega-3 fats: The fats from grass-fed beef, wild-caught salmon, and chia
and flaxseeds can protect the heart, promote smooth skin and balance
hormones.
Water: Aim for 8 glasses daily to help replace fluids lost from hot flashes.
Also, consider foods that are high in water content, such as cucumbers,
tomatoes, jicama, beets, watermelon, carrots or celery.
Cold-pressed oils: These oils provide essential vitamin E that helps regulate
estrogen production. Look for coconut oil, palm oil, extra-virgin olive oil and
flaxseed oil.

FOODS TO AVOID
Conventional meat: Conventional-raised meat or poultry may contain added
hormones that can cause problems for the body’s own natural hormones.
Make sure to choose hormone free, grass-fed protein whenever possible.
Sugar: Can cause hormone imbalance and Candida, increasing hot flashes.
Carbonated drinks: These beverages deplete the body of calcium and may
lead to osteoporosis and hormone imbalance.
Alcohol: Liquor can aggravate hot flashes.
Packaged foods: These foods may contain toxins or additives. Also, these
foods are typically high in carbohydrates that can cause hormone imbalance
and may contain GMO ingredients that are toxic to the liver and will disrupt
hormones.

215
5 TOP R REMEDIES - MENOPAUSE
X
1 Black cohosh (80 mg, one to two times daily)
Can help prevent menopausal symptoms.

2 Natural progesterone cream (¼ teaspoon, 20 mg, to the skin and forearms two
to three times daily)
Can help with menopausal symptoms and bone density.

3 Vitex (chasteberry) (60 to 240 mg)

Relieves hot flashes.

4 American ginseng (600 to 1,200 mg)

May help increase energy and relieve hot flashes.

5 Maca (1,000 to 2,000 mg, daily)

Can level cortisol levels and reduce hot flashes.

ESSENTIAL OILS
Helpful oils include: Clary Sage, Thyme, Peppermint and Roman Chamomile

To use: Clary sage is the most effective essential oil that offers relief from menopause
symptoms like hot flashes. In addition, Roman chamomile reduces stress, peppermint
helps cool the body from hot flashes and thyme helps naturally balance hormones. Rub
3 drops of the chosen oil on the tops of feet and back of neck.

LIFESTYLE REMEDY
Exercise: One of the best ways to combat many of the
uncomfortable symptoms associated with menopause
is to make exercise a regular part of your daily routine.
Exercising will not only boosts serotonin levels, thereby
improving mood, appetite and even more. If you engage
in regular weekly exercise, you’ll feel and look better, too.

Engage in 10 to 30 minutes of aerobic activity in the

form of burst training, as well as the all-important weight training several times a
week. Weight training will increase your self-esteem and help to naturally balance your
hormones. It will also strengthen your bones to combat osteoporosis, another condition
that often comes along with menopause.

216
MIGRAINE

While much of the population experiences headaches, there are those who suffer
from migraines, which are excruciating headaches, that can debilitate a person until
the suffering passes. Approximately 6 percent of men and 17 percent of women have
experienced a migraine headache.

Some people will misdiagnose a tension, sinus or cluster headache as being a migraine
due to the severity. However, in addition to specific symptoms, migraine headaches
are actually classified in two ways: with aura and without aura. An aura acts as a signal
that a migraine is coming. Auras include vision blind spots or flashes of light; tingling
sensations in your arm; or an effect of the senses such as taste, small or hearing. With
that said, most people experience migraines without auras.

SYMPTOMS
• Severe pressure or tightness around the head
• Severe neck stiffness
• Pain that is throbbing or pulsing
• Sensitivity to light, sounds and smells
• Blurred vision and auras
• Nausea and vomiting

CAUSES
Headaches are an extremely common ailment.
Migraine headaches, on the other hand, are
a completely different type of headache,
which can cause vision disturbance and
vomiting. Headaches can be triggered
by stress, fatigue, food allergies,
eyestrain, poor posture, alcohol
or drugs, low blood sugar,
hormones, constipation and
nutritional deficiencies.
Studies have also shown
a link between serotonin
levels, vascular problems
and nerve issues.

217
FOODS TO EAT
Small meals throughout the day. Try to avoid fluctuations in blood sugar by
eating 5 to 6 small meals throughout the day.
High fiber foods: Aim for at least 30 g per day from vegetables, fruits, nuts
and seeds to reduce constipation, which can make migraines worse.
Water: Drink 8 ounces every two hours to prevent dehydration and flush
out toxins. Also, consider foods that are high in water content, such as
cucumbers, tomatoes, jicama, beets, watermelon, carrots or celery.
Foods rich in calcium: Sea vegetables, green leafy vegetables, broccoli,
salmon, sardines with bones and unsweetened cultured dairy like yogurt and
kefir can provide calcium to help with headaches.
Foods rich in magnesium: Spinach, nuts, avocados, pumpkin seeds, kefir,
black beans, sea vegetables and figs are good sources of this “relaxation”
mineral.

FOODS TO AVOID
Any potential food allergen: Food allergies and sensitivities are one of the
most common triggers for migraine headaches. Eliminate common allergens,
such as gluten, cow dairy, peanuts, eggs, soy and shellfish. Using an
elimination diet is a good way to find out which foods trigger headaches.
Foods that contain tyramine: Can trigger headaches. Foods such as cheese,
chocolate, citrus, coffee, cold cuts, smoked fish, wine, pork and vinegar
should be avoided.
Alcohol: Can worsen headaches. Alcohol causes dehydration, resulting in
headaches the day after consumption.
Sugar: Can lead to spikes in blood sugar, which can cause headaches.
Cold foods: Restricts blood vessels, leading to headaches.

218
5 TOP R REMEDIES - MIGRAINE
X

1 Magnesium (200 mg, two times daily)

The “relaxation” mineral can help eliminate migraines and prevent tension
headaches.

2 Feverfew (250 to 500 mcg, daily)

Helps reduce the severity and duration of headaches.

3 Butterbur (75 mg, two times daily)

Can reduce inflammatory effect of chemicals that triggers headache (especially
migraines) and also acts as a beta blocker, resulting in normal blood flow to the
brain.

4 B-complex vitamins
Many B vitamins are involved in the formation of neurotransmitters, such as
serotonin, which may be deficient in people who suffer from migraines.

5 Calcium (500 mg, two times daily)

Relaxes the blood vessels, especially helpful for tension headaches.

ESSENTIAL OILS
Helpful oils include: Lavender and Peppermint

To use: Mix peppermint and lavender essential oils with coconut oil and apply to upper
neck and shoulders. Peppermint oil improves circulation, and lavender reduces muscle
tension, which can reduce migraines.

LIFESTYLE REMEDY
Stretch: Doing yoga is a great way to relieve built-up tension. Yoga clears your mind
and loosens your muscles. It improves respiration, vitality and muscle strength, and
it’s great for the circulatory system. If you feel a headache coming on, try a few yoga
poses, such as downward facing dog or child’s pose.

Testing: Consider getting an IgG and IgE food antibody test to see what foods you are
sensitive to that could be trigger migraine headaches.

219
MULTIPLE SCLEROSIS

Multiple sclerosis (MS) is an immune disease

in which the body attacks itself. In the case
of MS, the body attacks the myelin, or fat that
surrounds and protects the nerves. During an
MS attack, inflammation occurs in various areas
of the central nervous system in patches called
plaques. The destruction of the myelin occurs
next. Once these myelin sheaths are attacked
and destroyed, the delicate communication
process between the nerves, brain, spinal cord
and the rest of the body are compromised,
resulting in decreased or complete loss of
function. The term “multiple sclerosis” means
“many scars.”

SYMPTOMS
• Pain
• Spasticity
• Muscle weakness
• Impairment of senses
• Tremor
• Speech and visual disturbances
• Vertigo
• Bladder and bowel dysfunction
• Fatigue
• Cognitive abnormalities
• Depression
• Euphoria
• Sexual dysfunction

CAUSES
Multiple sclerosis is an autoimmune disease of
the central nervous system that can develop at
any age. It can cause paralysis, loss of balance
and poor coordination. Although no specific
cause is known, some possible causes include
infections, stress, hormonal imbalances, toxins,
food allergies and leaky gut syndrome.

220
FOODS TO EAT
Unprocessed foods: Choose whole, organic, unprocessed foods as often as
possible.
Coconut oil: Coconut contains large amounts of medium-chain fatty acids
(MCFA) that support the brain and nervous system.
Fresh fruits and vegetables: Aim for a variety of colors to provide
antioxidants that can help prevent free radical damage.
Omega-3 fats: Grass-fed beef, wild-caught salmon, and chia and flaxseeds
can help reduce inflammation.
Cabbage and bean sprouts: Foods high in lecithin may help strengthen the
nerves.

FOODS TO AVOID
Processed foods: Reduce your exposure to chemicals and toxins by avoiding
any foods that are processed.
Gluten: People with MS generally have a gluten intolerance, with gluten
making symptoms worse. Avoid wheat, rye, barley and foods including
“maltodextrin.”
Potential food allergens: Allergens can make MS symptoms worse; avoid any
foods to which you might be allergic, such as gluten, cow dairy, shellfish and
peanuts.
Sugar: Lowers the immune response and causes systemic inflammation and
premature aging.
Alcohol: Increases inflammation and can damage the liver, which supports
fatty acid metabolism and cholesterol production.

221
5 TOP R REMEDIES - MULTIPLE SCLEROSIS
X
1 Fish oil (5,000 mg, daily)
Can help reduce inflammation and promote better nerve function.

2 High potency multivitamin

Provides basic nutrients needed for immune function.

3 Digestive enzymes (1 to 2 capsules with meals)

May help with digestion and reduce autoimmune reactions to foods.

4 Vitamin D3 (2,500 IU, daily)

Helps modulate the immune system and support brain and nervous system.

5 Vitamin B12 (1,000 mcg, daily)

Helps with the formation of nerves.

BONUS REMEDIES
Astaxanthin (2 mg, one to two times daily): A powerful carotenoid antioxidant found
in wild-caught salmon can support the brain and nervous system.

ESSENTIAL OILS
Helpful oils include: Basil, Cypress, Frankincense and Helichrysum

To use: Frankincense and helichrysum support the neurological system. Take 2 drops of
frankincense internally, three times a day for three weeks; then take one week off and
repeat that cycle. Also, rub 2 drops of helichrysum to temples and neck, twice daily. To
improve circulation and muscle tone, which can help reduce MS symptoms, use basil
and cypress.

222
MUSCLE ACHES

Almost everybody has experienced muscle

discomfort at some point. Because almost every
part of the body has muscle tissue, this type of
pain can be felt practically anywhere. Some of the
most common areas for muscle aches include the
lower back, neck, trapezius and legs.

SYMPTOMS
• Painful contractions or spasms in muscles
throughout the body

CAUSES
Muscle aches can be caused by increased
physical activity, stress, nutritional deficiencies
and dehydration. Beyond these causes, there are
some medical explanations, including:

• Fibromyalgia
• Statin drugs
• Flu symptoms
• Hormonal changes
• Lyme disease

When you have a muscle ache, one of the first

things you may consider doing is resting the area,
followed by light stretching.

223
FOODS TO EAT
Foods high in magnesium: Magnesium is known as the relaxation mineral.
Include food rich in magnesium, such as spinach, nuts, avocados, pumpkin
seeds, kefir, black beans, sea vegetables and figs.
Foods high in potassium: Potassium can help with muscle relaxation. Include
green leafy vegetables, avocados, melons, bananas, coconut water and
cultured dairy in your diet.
Foods high in calcium: Calcium promotes muscle relaxation. Include sea
vegetables, green leafy vegetables, broccoli, salmon, sardines with bones
and unsweetened cultured dairy like yogurt and kefir in your diet.
Electrolyte drinks: Beverages such as coconut water or watermelon juice
can help replace any lost electrolytes. However, be aware as some may be
high in sugar.
Water: Sufficient water is critical to maintain hydrated muscles. Aim for 8
glasses of water daily, and more if you are physically active. Also, consider
foods that are high in water content, such as cucumbers, tomatoes, jicama,
beets, watermelon, carrots or celery.

FOODS TO AVOID
Soda: Promotes the loss of minerals and hydration, which can make
cramping worse.
Sugar: Removes electrolytes including potassium, magnesium, calcium and
other important minerals from the body.
Alcohol: Can lead to dehydration, which can make cramping worse.
Packaged foods: Deficient in minerals and vitamins that support proper
muscle function and hydration.
Coffee: Overconsumption of coffee or caffeinated beverages can lead to
dehydration.

224
5 TOP R REMEDIES - MUSCLE ACHES
X
1 Magnesium (250 mg, two times daily)
Can help with muscle relaxation.

2 Potassium (300 mg, daily)

A deficiency can lead to cramping.

3 Green superfood powder (follow package instructions)

Include chlorella and spirulina to provide minerals for muscle relaxation.

4 Calcium (500 mg, two times daily)

Required for muscle relaxation.

5 MSM (500 mg, three times daily)

Has anti-inflammatory and anti-spasmodic properties.

ESSENTIAL OILS
Helpful oils include: Cypress and Peppermint

To use: Using essential oils for muscle aches is the most

effective natural remedy for fast relief. Mix 3 drops peppermint,
3 drops cypress and 1 teaspoon of coconut oil on the area, then
cover with hot compress for one minute.

LIFESTYLE REMEDY
Fitness: Warming up before a workout and stretching can prevent
cramping. Also, consuming an electrolyte-rich beverage can reduce the risk of
cramping. Take measures to stay hydrated when exercising.

225
MUSCLE BUILDING

There are many different body types. Some people put on weight
easier than others, while some people lose weight easier than
others. For those who are looking to pack on muscle, following a
proper eating program along with doing weight training exercise
is critical.

From a vanity standpoint, building muscle can change your

physique in positive ways. However, strength training is not just
about looks. Increased muscle mass allows for easier weight loss
and maintenance, stronger bones, a boost in energy, a way to keep
illness and chronic conditions in check, and has the ability to make you more alert and
focused.

SYMPTOMS
• The inability to add muscle to a body’s physical frame
• The slow development of muscle

CAUSES
Inability to grow muscles may be related to lack of proper exercise and poor diet, as
sufficient calories and protein are necessary to build muscle. Even if you think you’re
eating right and exercising properly, a few common culprits could be robbing you of
your ability to put on lean muscle mass.

• You’re not eating enough.

• You’re not taking in enough protein, which is the foundational building block of
muscle.
• You’re spending more time doing cardio-based exercise instead of strength training-
based.
• You’re not sleeping enough; it’s during recovery that your muscles grow.
• You’re being inconsistent with your eating, training or both.
• You have low testosterone.

226
FOODS TO EAT
Whole eggs: A whole egg contains vital nutrients, protein and fats to help
build muscle.
Clean, lean protein: Aim for 5 to 8 ounces per meal of high-quality, lean
protein, such as grass-fed beef, free-range poultry, pastured eggs, wild-
caught fish and organic protein powder.
Cruciferous vegetables: Bok choy, collard greens, kale, cabbage, chard,
arugula and watercress can help with fat loss and have essential nutrients for
building muscle.
Wild-caught fish: Omega-3s help reduce inflammation and are critical for
muscle building.
Almond butter: Almonds provide L-arginine, which increase nitrogen dioxide
and vitamin E. Both help reduce damage from free radicals after a heavy
workout.

FOODS TO AVOID
Sugar: Will increase free radical damage from hard workouts, leading to
fatigue.
Alcohol: Empty calories and can remove critical nutrients from your body.
White and wheat products: Stay away from bleached white products, such
as white bread, white pasta and wheat products. They contain antinutrients
that can slow muscle growth.
Hydrogenated oils: Cause inflammation, which slows recovery of muscles.
Avoid hydrogenated oils, such as canola, soybean, cottonseed and vegetable
oils, and even some “natural” oils, such as safflower and sunflower, which can
be partially hydrogenated.
Processed meats: While meat is a good source of protein, processed meats,
such as bologna, hot dogs, pepperoni, salami, bacon and sausage, can be
high in fat, sugars, and sodium. Clean, lean proteins are a better choice.

227
5 TOP R REMEDIES - MUSCLE BUILDING
X
1 Whey protein (1 to 2 scoops, daily)
Helps increase protein intake and is rapidly absorbed by the body, making it the
perfect protein right before or after a workout. Avoid whey protein powders that
have artificial sweeteners. Look for un-denatured whey protein preferably from
grass-fed cows and with natural sweeteners such as stevia.

2 BCAAs (follow product instructions)

These amino acids are critical for muscle formation and can help build muscle
mass.

3 L-arginine (1,000 mg, two times daily)

Helps with blood vessel dilation and improves blood flow.

4 L-glutamine (5 to 10 g daily)
An amino acid that helps with muscle recovery and preventing catabolism.

5 Creatine monohydrate (1 to 3 g daily)

Helps increase muscle strength so that you can train harder. However, be aware
that consuming more than 1 to 3 grams daily may be hard on kidneys.

LIFESTYLE REMEDY
Exercise: If you are trying to gain muscle, train with weights doing six to 12 reps, five
days a week for 45 to 75 minutes. Also, limit traditional cardio, swapping traditional
cardio sessions to burst training instead.

Superhuman Shake: If you want to pack on muscle,

make sure to consume plenty of calories in liquid form.
Drinking a shake a couple times a day with raw eggs,
protein powder, coconut milk, banana or other fruit and
almond butter can help you get the extra calories you
need.

228
MUSCLE CRAMPS

A muscle cramp is an involuntary contraction

of the muscle that results in a painful tightening
or knot. This can happen while exercising in the
heat or at night during sleep. In most cases, the
painful cramp goes away on its own within a few
minutes, or with light massaging of the cramped
area.

Another type of muscle cramp is more like an

uncontrolled twitching that occurs in a specific
muscle group. For example, you may notice one
of your toes involuntarily bend as caused by the
contraction of a muscle, or you may notice a fast
twitching spasm in a thigh muscle when your
body is at rest.

Muscle cramps and soreness can also occur

when engaging in a new or strenuous physical
activity. This discomfort happens because
small tears in the muscle fibers occur when
exercising or exerting yourself. The good news
is that the repair of these micro-tears results
in the strengthening and development of your
muscles. Depending on the intensity of the
activity, this pain is likely to go away after a few
days.

SYMPTOMS
• Spasms
• Tightness
• Involuntary movement of the muscles
• Acute pain
• Lower range of motions

CAUSES
Muscle cramps can be related to a mineral
imbalance, excessive exercise, quick changes in
body temperature, poor circulation, dehydration
or poor sleep.

229
FOODS TO EAT
Bone broth: Provides critical minerals, such as magnesium and calcium, that
may be hard to find in modern diets.
Foods high in calcium: Green leafy vegetables, organic dairy like yogurt and
cheese, broccoli, almonds or fish with bones all provide calcium.
Foods high in magnesium: Spinach, nuts, avocados, pumpkin seeds, kefir,
black beans, sea vegetables and figs all provide magnesium, which has been
called the “relaxation mineral” and can help muscles stay relaxed.
Foods high in potassium: Potassium can help with muscle relaxation. Include
green leafy vegetables, avocados, melons, bananas, coconut water and
cultured dairy in your diet.
Water: Sufficient water is critical to maintain hydrated muscles. Aim for 8
glasses of water daily and more if you are physically active. Consider foods
that are high in water content, such as cucumbers, tomatoes, jicama, beets,
watermelon, carrots or celery.

FOODS TO AVOID
Soft drinks: Sodas lead to the loss of mineral and may cause dehydration,
making cramps worse.
Refined carbohydrates: These foods may replace foods high in critical
minerals in the diet.
Alcohol: Alcohol can increase dehydration and make muscle cramps worse.
Sugar: Removes calcium, potassium, magnesium and other important
minerals from the body.
Coffee: Overconsumption of coffee or caffeinated beverages can lead to
dehydration.

230
5 TOP R REMEDIES - MUSCLE CRAMPS
X

1 Magnesium (250 mg, two times daily)

Helps relax muscles.

2 Potassium (300 mg, daily)

A potassium deficiency can lead to muscle cramps.

3 Calcium (500 mg, two times daily)

Calcium is critical for muscle and nerve relaxation.

4 Green superfood supplement (follow package instructions)

Super greens, such as chlorella and spirulina, contain a variety of minerals
necessary for muscle relaxation.

5 MSM (500 mg, three times daily)

Has anti-spasmodic properties and works especially well for injury-related
muscle cramps.

ESSENTIAL OILS
Helpful oils include: Cypress and Peppermint

To use: Using essential oils for muscle cramps is the most effective natural remedy for
fast relief. Mix 3 drops peppermint, 3 drops cypress and 1 teaspoon coconut oil on the
area then cover with hot compress for 1 minute.

LIFESTYLE REMEDY
Fitness: Warming up before a workout and stretching can prevent cramping. Also,
consuming an electrolyte-rich beverage can reduce the risk of cramping. Take
measures to stay hydrated when exercising.

231
NAUSEA

Almost everyone at some point in their life has experienced symptoms of nausea, that
sick feeling in your stomach that makes you feel as though you might vomit.

SYMPTOMS
• Upset stomach
• A feeling of wanting to vomit
• Strong contractions in the abdomen

CAUSES
The most common causes of nausea and vomiting are viral gastroenteritis, or what
some people mistakenly call “stomach flu,” or for females, morning sickness associated
with pregnancy. In fact, nausea occurs in approximately 50 percent to 90 percent of all
pregnancies; vomiting in 25 percent to 55 percent.

While there are many causes of nausea, some of the

other most common include: motion sickness, flu
symptoms, gallbladder distress, migraine
headaches, emotional stress and reactions
to medications or a medical procedures,
such as chemotherapy.

For some, nausea may be more psychological.

While that doesn’t make the nausea symptoms
less present, it may be something that
needs to be addressed by a psychologist
or psychiatrist.

232
FOODS TO EAT
Here are the top foods that may relieve nausea:
Sprouted whole grains: Quinoa and sprouted grains tend to settle the
stomach when taken first thing in the morning to prevent nausea.
Small meals: Reducing the amount of food consumed may help decrease
symptoms of nausea.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables are high in vitamin K, which can help prevent
nausea.
Ginger: Reduces symptoms of nausea.
Lemon or lime: Sucking on a lemon or lime, or adding the fresh juice to water
or tea can help with nausea.

FOODS TO AVOID
High fat foods: These foods tend to slow down digestion and may increase
nausea.
Carbonated beverages: May produce gas and increase nausea.
Large meals: Overeating can cause nausea.
Spicy foods: Can further upset the stomach and increase nausea.
Strong-smelling foods: Nausea may increase sensitivity to smells. Stick to
foods that are more bland in smell and taste.

233
5 TOP R REMEDIES - NAUSEA
X
1 Ginger root (drink as a tea, or take as a 300 mg capsule)
Can help relieve symptoms of nausea.

2 Vitamin B6 (25 mg, three times daily)

Will help reduce nausea.

3 Vitamin K (5 mg, daily)

Can improve nausea caused by morning sickness.

4 Chamomile tea
May help relieve nausea.

5 Water
Drink plenty of fluids, and eat foods that have a high amount of water, such as
clear soups.

ESSENTIAL OILS
Helpful oils include: Coriander, Fennel, Ginger, Lavender and Peppermint

To use: Rub lavender and peppermint essential oils behind your ears, on your stomach
or take internally to relieve symptoms of nausea. You can also use oils in a diffuser as an
inhalant to provide nausea relief.

LIFESTYLE REMEDIES
Reduce stress: Find and have available three “go-to” stress
relievers that work for you. These could be taking a few deep
breaths, stepping outside for a few minutes, reminding yourself
to “let it go,” perking up your posture and carrying yourself
confidently (stress can make you hunched over) or planning
something you look forward to at the end of a stress-filled day.
Take a break: Individuals with high stress levels tend to take on a
lot of challenges work-wise and retreat to get it done. It’s important to
schedule and engage in social time and remove yourself from the isolating work vortex.
Just like you have a work schedule, you need to schedule fun time and relaxation time
into your weekly schedule.

234
OBESITY

“Overweight” and “obesity” are both labels for

ranges of weight that are greater than what is
generally considered healthy for a given height.
The terms also identify ranges of weight that have
been shown to increase the likelihood of certain
diseases and other health problems.

According to the Centers for Disease Control:

“For adults, overweight and obesity ranges
are determined by using weight and height to
calculate a number called the “body mass index”
(BMI). BMI is used because, for most people, it
correlates with their amount of body fat.”
An adult who has a BMI between 25 and 29.9 is
considered overweight. An adult who has a BMI of
30 or higher is considered obese.

However, it’s important to note that BMI isn’t

always an accurate indicator if someone is
overweight or obese, especially if someone is
muscular. The good news is there are three steps
to treat obesity naturally, including starting on
a healthy diet, doing weekly exercise and using
natural supplements.

SYMPTOMS
• Weight gain
• Increased level of body fat

CAUSES
Obesity is an excess of body weight caused
by overconsumption of calories and physical
inactivity. Some other causes may include
hormonal imbalances, stress, medical conditions,
genetics, toxins or a side effect of medications.

235
FOODS TO EAT
High fiber foods: Vegetables, nuts, seeds and berries increase satiety,
without increasing calories.
Clean, lean protein: People who eat at least 3 to 4 ounces of protein per
meal, such as grass-fed beef, free-range poultry, pastured eggs, wild-caught
fish and organic protein powder, tend to feel more satisfied and eat less
overall.
Wild-caught fish: Obesity may increase inflammation, so try to include
omega-3 fats.
Coconut: Coconut oil and coconut milk contain medium-chain fatty acids
(MCFAs) that your body can easily burn as fat and are less likely to be stored
as fat compared to other fats.
Diets: Avoid getting too hungry, which can cause you to overeat later. Eat
smaller meals about every 4 hours. Also, a very different strategy called
intermittent fasting can aid in weight loss, where you eat during a 4-8 hour
window between 12 p.m. and 6 p.m. The ketogenic diet is another popular
diet that can aid in weight loss consuming mostly fat, small amounts of
protein, and little to no carbohydrates.

FOODS TO AVOID
Sugar: Increases hunger and leads to the consumption of empty calories.

Processed and junk foods: These foods are meant to be addictive, and the
quality may be hard to control.
Refined flour: Refined products are also addictive and may lead to
overeating.
Sweetened beverages: Most people do not account for the calories in
beverages before consuming them, which has a large effect on weight gain.
Trans and hydrogenated fats: These fats promote inflammation and are only
found in foods devoid of any real nutrients. Avoid hydrogenated oils, such
as canola, soybean, cottonseed and vegetable oils, and even some “natural”
oils, such as safflower and sunflower, which can be partially hydrogenated.

236
5 TOP R REMEDIES - OBESITY
X
1 Green coffee extract (follow product instructions)
Has been shown to help promote weight loss.

2 CLA (6,000 mg, two times daily)

In clinical studies, CLA supports building lean muscle mass and metabolism.

3 Green tea extract (1,500 mg, daily)

May increase the body’s ability to burn energy.

4 Rhodiola (500 mg, daily)

Can help with long-term fat-loss by lowering cortisol and helping your body
burn fat for energy.

5 Chromium (500 mcg, daily)

Helps reduce cravings for sweets and can maintain blood sugar control.

ESSENTIAL OILS
Helpful oils include: Cinnamon and Grapefruit

To use: Using essential oils for obesity can support weight loss and hunger cravings,
with grapefruit and cinnamon being the most effective. Take 2 drops of grapefruit oil and
1 drop of cinnamon oil internally for 30 days as part of a weight loss program.

LIFESTYLE REMEDY
Fitness: Exercise is a key component in weight loss. All activity is effective, but interval
training (aka burst training) is the fastest way to promote fat loss.

237
OBSESSIVE COMPULSIVE DISORDER (OCD)

Obsessive-compulsive disorder (OCD) is one condition within a category of other

disorders referred to as “obsessive compulsive and related disorders.” This group of
mental disorders can include hoarding, body dysmorphic disorder, obsessive hair
pulling, as well as any other issues related to obsessive behaviors or thoughts.

SYMPTOMS
OCD specifically is characterized by having obsessive thoughts and worries that cause
severe stress, such as inappropriate fears or anxiety about day-to-day situations. People
with OCD also experience compulsions, or behaviors that are repetitive or ritualized,
such as hand washing, and interfere with a person’s daily functioning. This condition can
be chronic and debilitating for many people.

CAUSES
The exact cause of OCD has not been identified, but it is believed that it may be related
to an imbalance in the neurotransmitter serotonin. Genetics do play a role in the
development of the disorder, in that it does seem to run in families.

There is also a theory that OCD may be a consequence of a strep infection attaching
to the basal ganglia, a part of the brain. Others believe that it is related to antibiotics
used to treat these types of strep infections. These theories have not been completely
evaluated at this time.

238
FOODS TO EAT
Foods high in B vitamins: Foods such as grass-fed beef, wild-caught fish,
poultry, brewer’s yeast, animal liver and green leafy vegetables help produce
serotonin without sugar toxicity and excess calories.
Foods high in iron: Liver and steaks from grass-fed beef, navy and black
beans, spinach, Swiss chard and egg yolks can help counter low iron levels.
Foods high in magnesium: Foods such as spinach, nuts, avocados, pumpkin
seeds, kefir, black beans, sea vegetables and figs contain magnesium, which
is a calming mineral that nourishes the nervous system and helps prevent
anxiety.
Tryptophan: Foods such as turkey, pineapple and eggs contain tryptophan,
which helps produce serotonin.
Foods rich in omega-3: Directly affecting cognitive function, take in two or
more servings per week of grass-fed beef, wild-caught salmon and chia and
flaxseeds.

FOODS TO AVOID
High sugar foods: Sugar can create spikes and drop in blood sugar
throughout the day, increasing anxiety.
Caffeine: Limit coffee or black tea to no more than one cup per day, as too
much caffeine can cause more anxiety.
Alcohol: Liquor can cause anxiety-like symptoms and is not a positive way to
manage stress.
Processed and refined flour: These foods act very similarly to sugar in the
body, leading to fluctuations in blood sugar and mood swings, and can strip
the body of B vitamins, which help to regulate mood.
Food allergies: Can act as a trigger for anxiety symptoms. Avoid eating
foods you’re allergic to. If you’re unaware of a food allergy, keep a journal of
what you eat and how you feel to determine if one type of food or another is
causing an issue.

239
5 TOP R REMEDIES - OCD
X
1 Cognitive behavioral therapy
This type of talk-therapy has been found to be the most effective in the treatment
of OCD. It helps people change the way they think, feel and behave towards
anxiety-causing situations.

2 Inositol (4 g, three times per day)

Helps rebalance serotonin and may help reduce symptoms.

3 Calcium (1,000 mg, per day)

There is some research that people with OCD may have low brain calcium levels.
May also be combined with magnesium, another calming mineral.

4 L-theanine (200 g, two times daily)

An amino acid that has a calming effect.

5 B complex (50 mg, two times daily)

B vitamins help with decreasing anxiety and reducing symptoms of OCD.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense, Geranium, Lavender, Patchouli
and Ylang Ylang

To use: Apply topically to the neck, wrists and bottoms of feet or add a few drops to a
diffuser.

LIFESTYLE REMEDY
Reduce stress: Find and have available three “go-to” stress relievers that work for you.
These could be taking a few deep breaths, stepping outside for a few minutes, remind-
ing yourself to “let it go,” perking up your posture and carrying yourself confidently
(stress can make you hunched over) or planning something you look forward to at the
end of your stress-filled day.
Fitness: Exercise for at least 30 minutes every other day, be it Pilates, yoga, barre, weight
training, CrossFit, spin class, burst training or swimming. Exercise is a great stress bust-
er. Join a family member, friend or group of friends for your exercise time. The socializ-
ing will be good for you.

240
OSTEOPOROSIS

Osteoporosis occurs when small holes or weakened areas are formed in the bone, when
the body doesn’t create enough new bone, or when a combination of the two occur.
The result can lead to bone fractures caused by minor bumps and falls, or even actions
such as coughing or sneezing. The low bone density can lead to increased pain and a
Dowager’s hump.

Osteoporosis is generally seen in older women over the age of 50, and according
to the National Osteoporosis Foundation, approximately 53 million Americans have
osteoporosis or low bone mass, which puts them at increased risk for osteoporosis.
Studies suggest that approximately one in two women and up to one in four men age 50
and older will break a bone due to osteoporosis.

Not only does osteoporosis (usually from injuries such as fractures) compromise quality
of life, it takes an economic toll as well. Time missed from work due to osteoporosis-
related injuries is significant and growing.

SYMPTOMS
• Back aches and pain
• Easily broken bones
• Hunched posture
• Dowager’s hump

CAUSES
The main causes of osteoporosis include: inactivity, aging, hormonal imbalances,
long-term use of certain medications, smoking, low vitamin D levels, stress, nutritional
deficiencies, certain illnesses, immune dysfunction and chronic inflammation. Certain
illnesses, or the treatments of, can have negative effects on bone density, including:
lupus, irritable bowel disease, diabetes, hyperthyroidism, Parkinson’s and more.

241
FOODS TO EAT
Raw cultured dairy: Kefir, amasai, yogurt and raw cheese contain calcium,
magnesium, vitamin K, vitamin D and phosphorus, all of which are vital for
building strong bones.
Wild-caught fish: Osteoporosis may be related to chronic inflammation.
Omega-3 fats help reduce inflammation.
Sea vegetables: These vegetables are high in critical minerals for bone
formation and calcium. Try to include nori, wakame, chlorella, agar or kombu
in your diet.
Green leafy vegetables: Bones need vitamin K and calcium to stay strong
and green leafy vegetables, such as kale, spinach, arugula, chard, parsley
and cilantro are a good source.
Alkaline foods: Osteoporosis may be related to an acidic body environment,
so eat plenty of fruits and vegetables in order to promote a more alkaline
environment.

FOODS TO AVOID
Alcohol: Increases inflammation that can lead to more calcium being
leached from bones.
Sweetened beverages: The high phosphorus content found in soda can
remove calcium from bones. Sugar also increases inflammation.
Sugar: Increases inflammation, which can make osteoporosis worse.
Processed, red meat: A high intake of sodium and red meat may result in
bone loss.
Caffeine: Excessive caffeine intake can result in bone loss.

242
5 TOP R REMEDIES - OSTEOPOROSIS
X

1 Magnesium (500 mg, daily)

Required for proper calcium metabolism.

2 Calcium (1,000 mg, daily)

Choose calcium citrate, which is best absorbed.

3 Vitamin D3 (5,000 IU, daily)

Helps improve calcium absorption.

4 Vitamin K2 (100 mcg, daily)

Needed to form a protein critical for bone formation.

5 Strontium (680 mg, daily)

Can help improve bone density.

ESSENTIAL OILS
Helpful oils include: Cypress, Fir and Helichrysum

To use: Putting essential oils topically on bones may increase bone density, and these
oils in particular aid in bone repair. Apply oils topically three times daily to the area and
also consider healing therapies, such as aroma-touch.

LIFESTYLE REMEDY
Fitness: Help regain bone density by weight training three
times a week for at least 30 minutes.
Sunshine: The sun provides a natural source of vitamin D.
Safely get about 20 minutes of sunshine on your skin daily.
Alternative treatment: Standing on a vibration platform 5 to 20
minutes daily may improve bone density.

243
PARASITES (Intestinal)

A parasite is an organism that lives on or in a

host and gets its food from or at the expense
of its host. A variety of parasites can infect the
intestinal tract, with the two main types being
helminths and protozoa.

According to the University of Maryland Medical

Center, helminths are worms with many cells.
Tapeworms, pinworms and roundworms are
among the most common helminths in the
United States. In their adult form, helminths
cannot multiply in the human body. Protozoa,
on the other hand, have only one cell and can
multiply inside the human body, leading to the
possibility of serious infections.

Intestinal parasites are usually transmitted when

someone comes in contact with infected feces
(for example, through contaminated soil, food or
water). In the U.S., the most common protozoa
are giardia and cryptosporidium. However,
parasitic infections have become more common
over the last few years with international travel.

SYMPTOMS
Parasites can cause a variety of symptoms,
including:
• Fatigue
• Constipation
• Diarrhea
• Vomiting
• Heartburn
• Chills
• Stomach pain
• Loss of appetite

CAUSES
Parasites are generally acquired from consuming
contaminated food or water, but people with
imbalanced gut flora or a weakened immune
system may be more susceptible.
244
FOODS TO EAT
Garlic and onions: Both of these immune-boosting vegetables have anti-
parasitic effects.
Herbs: Certain herbs, such as oregano, rosemary, thyme and ginger can have
antibacterial and anti-parasitic effects.
Pumpkin seeds: These seeds can help kill worms and parasites because of
their unique fatty acids and mineral composition.
Papaya juice: This potent juice can have anti-parasitic effects.
Coconut oil: Coconut contains the fatty acids capric, caprylic and lauric acid,
which have anti-microbial properties.

FOODS TO AVOID
Sugar: Feeds parasites and lowers immune function.
Processed foods: Foods that are highly processed do not support immune
health.
Alcohol: Does not allow for proper immune system function.
Wheat: Many grains, especially those containing gluten, can break down into
sugar quickly and cause intestinal inflammation.
Pork: Can be highly contaminated with parasites.

245
5 TOP R REMEDIES - PARASITES (Intestinal)
X
1 Black walnut (250 mg, three times daily)
Has been used historically for the treatment of parasites.

2 Wormwood (200 mg, three times daily)

Known for its anti-parasitic properties.

3 Probiotics (2 caps two times daily)

Good bacteria can crowd out parasites, especially soil-based organisms (SBOs).

4 Grapefruit seed extract (take as directed)

Has anti-parasitic effects.

5 Pau D’Arco Tea (drink 2 cups daily)

This powerful herb can eliminate overgrowth of both yeast and parasites.

Bonus Remedy: Silver products, such as colloidal silver, have anti-parasitic

properties that can kill off parasites. Also, herbs like olive leaf, garlic and goldenseal
are greatly beneficial.

ESSENTIAL OILS
Helpful oils include: Clove and Oregano

To use: Working with your physician, take 500 mg of oregano as a capsule, four times
daily, or drink clove oil in a tea, taking in 4 cups a day for up to 10 days. Both help to kill
off parasites and other invading organisms.

ALTERNATIVE TREATMENT
Cleansing programs can often be beneficial when trying to rid yourself of parasites. Try
a parasite-fighting diet, which creates an environment that the parasites do not like.
The main goal is eliminating sugars and grains. During a cleanse, even fruits contain too
much sugar. Try the following meal plan to allow for the best chance of fighting parasites
in the body.
• Breakfast: A smoothie made of coconut milk, chia seeds and a good raw protein
powder
• Lunch: A large, mainly green salad
• Snack: 1 cup of pumpkin seeds
• Dinner: Grass-fed or free-range meat, with twice the serving of vegetables

246
PARKINSON’S DISEASE

Parkinson’s disease is a degenerative disorder of the central nervous system resulting

from the death of dopamine-containing cells. According to the Parkinson’s Disease
Foundation, it involves the malfunction and death of neurons, vital nerve cells in the
brain. The neurons located in the area of the brain called the substantial nigra is where
Parkinson’s primarily takes direct effect. As the neurons die, some produce dopamine,
a chemical that sends messages to the part of the brain that controls movement and
coordination. As Parkinson’s disease progresses, dopamine production decreases,
leading to the inability to control movement normally.

Nearly one million people in the U.S. are living with Parkinson’s disease. While there is no
cure, there are medications available to boost dopamine in the brain and help manage
symptoms. Over time, though, symptoms may stop responding to traditional drugs. It’s
important to take extra measures to slow down the progression.

SYMPTOMS
Characteristics include:
• Loss of intentional movements
• Tremors
• Muscle stiffness
• Poor balance
• Difficulty walking
• Simple tasks, such as getting dressed in the morning, can become a chore.

CAUSES
Parkinson’s disease is believed to be caused by a combination of genetic and
environmental factors. There is no specific known cause of Parkinson’s, but some
aggravating factors include: exposure to toxins, inflammatory brain disorder, free
radicals, poor nutrition, leaky gut syndrome and food allergies.

247
FOODS TO EAT
Raw foods: Raw fruits and vegetables provide antioxidants to help reduce
free radical damage.
Healthy fat: Consuming healthy fats can support neurological health. Add
in foods such as wild-caught fish, avocado, coconut, pastured butter and
sprouted nuts.
Cold-pressed oils: Olive oil used as salad dressing can provide essential
vitamin E, which acts as an antioxidant. Also, coconut oil and palm oil are
beneficial oils to include in your diet.
Fresh-pressed vegetable juices: Help provide essential minerals.
Protein at dinner only: Keeping protein levels moderate throughout the day
has shown to help reduce the symptoms of Parkinson’s.

FOODS TO AVOID
Too much protein: Reducing protein intake can improve the symptoms of
Parkinson’s.
Processed foods: Toxins and additives found in these foods can make
Parkinson’s worse.
Artificial sweeteners: Are considered toxic and can make Parkinson’s
symptoms worse.
Alcohol: Can disrupt neurological function.
Any potential food allergen: Food allergies may exacerbate Parkinson’s
symptoms. Start by limiting common allergens, such as gluten, dairy,
shellfish and peanuts.

248
5 TOP R REMEDIES - PARKINSON’S DISEASE
X
1 Coenzyme Q10 (1,200 mg, daily)
A powerful antioxidant that can help slow the progression of Parkinson’s
disease.

2 Vitamin C (750 mg, four times daily)

Vitamin C can be used as an antioxidant to prevent free radical damage.

3 Vitamin E (400 IU, daily)

An important antioxidant that supports the brain.

4 Green superfood formula (follow package instructions)

Make sure the formula includes spirulina, chlorella or wheatgrass to provide
critical minerals and help with detoxification.

5 Fish oil (1,000 mg, daily)

Helps reduce inflammation and support neurological health.

ESSENTIAL OILS
Helpful oils include: Frankincense, Helichrysum and Vetiver

To use: Using essential oils may effectively reduce and calm some of the symptoms
associated with Parkinson’s disease. Frankincense and helichrysum oils have been shown
to reduce inflammation of the brain, and vetiver oil has been found to reduce tremors.

Rub 2 drops frankincense, helichrysum and vetiver oil on the temples and neck two
times daily or put 2 drops of frankincense on the roof of the mouth.

249
PINK EYE

Pink eye (also known as conjunctivitis) is a redness and swelling of

the membrane that lines the eyelid and surface of the eye. The
small blood vessel in this membrane becomes irritated, causing
the white of the eye to appear reddish pink. This is a very
common type of infection that will usually go away without any
intervention between seven to 10 days.

While the eye may appear and feel irritated, vision is rarely
affected by this infection. However, it is highly contagious, so it’s
important to avoid direct contact with others and to make sure hands
are routinely washed to avoid spreading. If you wear eye contacts, switch to glasses
until the infection has cleared.

SYMPTOMS
• Redness in one or both eyes
• Irritation or a gritty feeling in one or both eyes
• Itchiness in the eyes
• Teary or watering eyes
• Discharge from the eye that can cause a crust to form

CAUSES
Pink eye is caused by a bacterial or viral infection. It can also be caused by allergies,
wind/sun exposure or exposure to chemicals. Pink eye caused by a bacterial or viral
infection is generally highly contagious.

250
FOODS TO EAT
Bone broth: Contains amino acids and minerals that naturally support
immunity. Consume soup made of real bone broth and vegetables.
Water: Adequate hydration is the key to flushing out the virus from your
system. Try to drink at least 8 ounces every two hours.
Ginger: Make a ginger tea and add raw honey, which has anti-inflammatory
properties.
Garlic and onions: Both of these vegetables help to boost immune function
and have antibacterial and antiviral properties from the compound they
contain, allicin.
White foods: According to Chinese medicine, cauliflower, mushrooms,
radishes, celery, pears, broccoli, asparagus and lemons help to build
immunity.

FOODS TO AVOID
Food allergies: May be responsible for putting pressure on the eyes; avoid
any foods that cause a reaction.
Caffeine: Has been shown to reduce blood flow to the eyes.
Alcohol: Liver toxicity can lead to eye problems; therefore, it is best to avoid
alcohol.
Sugar: Consuming foods high in sugar can feed infections.
Refined grains: The body often breaks down white and wheat bread, as well
as flour products, into sugar. Avoid these in the diet to reduce sugar levels.

251
5 TOP R REMEDIES - PINK EYE
X
1 Silver (2 drops topically, four times daily)
Liquid silver products, such as colloidal silver, have antiviral properties that are
effective against pink eye.

2 Raw honey (small amount topically, three times daily)

Place a small amount of raw honey close to infected area.

3 Echinacea (1,000 mg, two to three times daily)

Can help your body fight off pathogens.

4 Elderberry (10 mL, daily)

It is believed that this herb can deactivate the virus and reduce symptoms. It is
also high in vitamin C and other immune-boosting antioxidants.

5 Zinc (50 to 100 mg, daily)

Zinc supports immune function and has an antiviral effect.

ESSENTIAL OILS
Helpful oils include: Lavender, Frankincense and Melaleuca (tea tree oil)

To use: Rub 1 drop each of essential oil over the top eyebrow and on the upper cheeks
below the eye four times daily making sure to not get the oil in the eye.

252
POISON IVY

Poison ivy is a type of contact dermatitis, which

may cause redness of the skin or a rash of small
red bumps after coming in contact with the
leaves, stems or roots of the poison ivy, poison
oak or poison sumac plants. A more severe
reaction may cause swelling, redness and larger
blisters.

While touching the plant itself can lead to a

poison ivy rash, it’s not the only way. If you touch
an object that has touched the plants, such as a
pet or garden tool, the plant resin can transfer
to you. Also, be careful when using a weed
wacker to cut the plants back, as debris from
the plants can come in contact with your legs or
clothing. In extreme cases, people have become
dangerously infected through brush fires where
the leaves get burned and the resin transfers
through smoke that can be inhaled.

According to Poison-Ivy.org, about 15 percent

of the population is immune to poison ivy, oak
and sumac; however, immunity changes with
time and should never be relied upon as a
preventative measure.

SYMPTOMS
• Redness
• Itching
• Swelling
• Blisters

CAUSES
Poison ivy is caused by contact with the leaves,
stems or roots of the poison ivy, poison oak or
poison sumac plants. These plants contain a
resin called urushiol that attaches to the skin
and causes a painful, itchy rash.

253
FOODS TO EAT
Organic foods: Help reduce your exposure to toxins and chemicals. Avoid
fruits and vegetables that trigger an allergic reaction.
Orange and yellow fruits and vegetables: These provide carotenoids, which
can help improve resistance to hives triggered by sun exposure. Include
foods, such as carrots, cantaloupe, sweet potato and kale.
Clean, lean protein: Sufficient protein helps the immune system. Aim for
3 to 4 ounces at minimum per meal of grass-fed beef, free-range poultry,
pastured eggs, wild-caught fish and organic protein powder. Shellfish can be
problematic for some people, so it is best to avoid if it causes a reaction.
Flax and chia seeds: Can reduce systemic inflammation leading to a
reduction in symptoms. Add ground chia or flaxseeds to salads or smoothies.
Cold-pressed oils: Look for oils that are not heated above 129 degrees during
pressing, such as olive oil, coconut oil or palm oil.

FOODS TO AVOID
Any food that causes an allergic reaction: This can vary from person to
person. Some common allergens include gluten, nuts, shellfish/seafood and
dairy.
Conventional dairy: Many people find that eliminating conventional cow
dairy helps decrease symptoms. Avoid milk, cheese, sour cream and other
non-fermented dairy products.
Trans fats and hydrogenated oils: These fats increase inflammation, which
may lead to immune reactions. Avoid hydrogenated oils, such as canola,
soybean, cottonseed and vegetable oils, and even some “natural” oils, such
as safflower and sunflower, which can be partially hydrogenated.
Fried foods: These foods are difficult to digest and may make hives worse.
Processed foods: Many processed foods contain additives (under the term
natural flavors or certain food dyes) that can cause allergic reactions in
certain people.

254
5 TOP R REMEDIES - POISON IVY
X

1 Vitamin C (2,000 mg, daily)

A powerful antioxidant that also has antihistamine properties.

2 Nettle leaf (300 mg, three times daily)

Shown to be effective in reducing hives because it reduces overall histamine
production.

3 Quercetin (1,000 mg, three times daily)

An anti-inflammatory flavonoid found in red wine, green tea and onions that has
been shown to reduce inflammation and allergic reactions.

4 Vitamin B12 (800 mcg, daily)

Can help reduce the severity of acute hives.

5 Green superfood drink (follow package instructions)

Supports detoxification and alkalizing of the body.

Bonus Remedy: Probiotics support detoxification and immunity and should be taken
long term to reduce severity of outbreaks.

ESSENTIAL OILS
Helpful oils include: Geranium, Lavender, Peppermint, Tea Tree Oil and Rose

To use: Simply rub 3 drops of oil on the area, three times daily.
If you have sensitive skin, mix 3 drops of oil with 1/2 teaspoon
of coconut oil before applying topically. You can also use
peppermint oil mixed with lavender oil to cool and soothe any
itch.

255
POLYCYSTIC OVARY SYNDROME (PCOS)

Polycystic ovary syndrome (PCOS), also known as Stein-Leventhal Syndrome, is one of

the most common hormonal endocrine disorders affecting women of reproductive age.
Women with PCOS develop enlarged ovaries that contain small sacs of fluid or cysts.
Despite being recognized and diagnosed for more than 75 years, according to the PCOS
Foundation, this disorder is often called the “silent enemy,” as it takes more than one
type of test to diagnose and because women’s symptoms tend to vary.

Early diagnosis of PCOS is important as it has been linked to an increased risk for
developing several medical risks, including insulin resistance, type 2 diabetes, high
cholesterol, high blood pressure and heart disease.

SYMPTOMS
• Irregular menstrual cycles or periods
• Weight gain or difficulty losing weight
• Hair growth in excess on face and body
• Thinning hair on head
• High blood pressure or cholesterol
• Infertility

Women with PCOS also have excess insulin and insulin resistance. Women with
PCOS also experience low-grade inflammation, as well as an overproduction of other
hormones.

CAUSES
There are many contributing factors to PCOS, the most common being:

• Diet high in carbohydrates

• Diet low in healthy fats
• Emotional stress
• Exposure and consumption of phytoestrogens from soy and plastic containers
• Low progesterone and high estrogen levels

256
FOODS TO EAT
Organic foods: Pesticides can affect estrogen and other hormones;
therefore, it is important to choose only organic.
Cold-water, wild-caught fish: Omega-3s can help reduce inflammation. Also,
seeds like flax can be beneficial.
Foods rich in vitamin E: Vitamin E is critical for many hormones and for
proper functioning of the endocrine system. Fill up on sprouted almonds,
raw seeds, avocado, papaya and green leafy vegetables.
Cruciferous vegetables: Cruciferous veggies, such as broccoli, bok choy,
collard greens, kale, cabbage, chard, arugula and watercress, contain
flavones and indoles that are particularly effective at battling estrogen
excess.
Coconut oil: This healthy fat can help to boost energy and nourish cells. Also,
other healthy oils like flaxseed and olive oil are beneficial.

FOODS TO AVOID
Conventionally raised meats: Bologna, hot dogs, pepperoni, salami, bacon
and sausage can increase inflammation levels and may contain additives.
Refined sugar: Reduces immune function and may cause nutrient depletion,
which affects hormones.
Alcohol: Increases inflammation and reduces immune function. It can also
disrupt hormone metabolism.
Caffeine: Can cause hormonal imbalances so restrict coffee consumption
and drink herbal teas like chamomile instead.
Soy: A source of phytoestrogens that is an endocrine-disruptor.

257
5 TOP R REMEDIES - POLYCYSTIC OVARY SYNDROME (PCOS)
X
1 Vitex (chasteberry) (160 to 240 mg, daily)
Helps balance estrogen/progesterone ratios.

2 B complex (50 mg, daily)

B vitamins are involved in estrogen metabolism.

3 Vitamin E (400 IU, daily)

important vitamin to help with hormonal balance.

4 Vitamin B6 (50 mg, daily)

B vitamins are involved in estrogen metabolism.

5 Magnesium with vitamin D (500 mg magnesium + 400 IU vitamin D, daily)

Helps improve weight and other symptoms of PCOS.

Bonus Remedy: Probiotics are essential for nutrient absorption and detoxification,
which can improve hormone balance. Also, blue-green algae, like spirulina and
chlorella, contain micro-organisms that improve detoxification, eliminating radiation
and phytoestrogens.

ESSENTIAL OILS
Helpful oils include: Thyme, Clary Sage, Cypress, Frankincense, Geranium,
Helichrysum, Chamomile and Myrrh

To use: Put two drops of thyme and sage topically on the lower abdomen three times
daily to balance hormones and to help relieve pain and cramps.

LIFESTYLE REMEDY
Stress can contribute to PCOS. Here are some tips to naturally reduce stress.
Sleep: Aim for 8-10 hours of sleep per night to improve cortisol levels.
Prayer and Meditation: Take 10 to 30 minutes in the morning and before bed to say what
your grateful for, read a spiritual book and then meditate.
Walk: Take a walk daily for 15 to 30 minutes in serene surroundings, while deliberately
taking cleansing, relaxing breaths of fresh air.
Schedule relaxation time: Being a perfectionist, achievement-oriented or overly busy
are forms of stress. Schedule several hours per week of fun and relaxing activities.

258
PREMENSTRUAL SYNDROME (PMS)

Premenstrual syndrome (PMS) is experienced by

more than 75 percent of menstruating women.
Symptoms may start a week or two before the
period and may be mild to severe. Hormone
balance is the primary factor that will determine
the PMS symptoms that someone experiences.
Symptoms usually start seven to 10 days prior to
menstrual flow and end shortly thereafter.

PMDD (premenstrual dysphoric disorder) is the

term used to describe severe PMS symptoms.
They follow the same cycle and range of
symptoms but produce a more debilitating
outcome.

SYMPTOMS
• Fatigue
• Bloating
• Skin issues
• Emotional changes
• Breast tenderness
• Cramps

CAUSES
PMS causes include hormonal imbalances, poor
diet, food allergies, stress, depression, thyroid
problems and environmental toxins.

259
FOODS TO EAT
Plant foods: Studies have shown that women with plant-based diets high in
vegetables, fruits, nuts, seeds and herbs have fewer symptoms of PMS.
High fiber foods: PMS can cause GI disturbances, which is why it’s critical to
get at least 30 grams of fiber daily.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro
and other leafy greens vegetables have a diuretic effect and are also a
great source of calcium, which can reduce menstrual cramps. Also, green
superfoods foods like spirulina, chlorella and other edible algae can support
hormone balance.
Flaxseed: Helps promote healthy estrogen metabolism.
Wild-caught fish: Omega-3 fats will help reduce pain and inflammation.

FOODS TO AVOID
Trans fats and hydrogenated fats: A diet high in these fats can make
PMS symptoms worse. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oils, and even some “natural” oils, such as
safflower and sunflower, which can be partially hydrogenated.
Any potential food allergen: Food allergies and sensitivities can make PMS
symptoms worse.
Sugar: Causes fluctuations in blood sugar, which can exacerbate mood
swings, headaches or difficulty concentrating. Sugar also depletes the body
of critical minerals.
Salt: Water retention during your period may be made worse by consuming a
diet high in sodium.
Caffeine: Causes dehydration and can worsen depression, anxiety and breast
tenderness.

260
5 TOP R REMEDIES - PREMENSTRUAL SYNDROME
X
1 Vitex (chasteberry) (240 mg, daily)
Helps balance estrogen/progesterone ratios.

2 Vitamin B6 (50 mg, daily)

B vitamins are involved in estrogen metabolism.

3 Progesterone cream (1/4 teaspoon, 10 mg, daily)

Start after ovulation until the day before your period begins.

4 Indole-3-carbinol (300 mg, daily)

Helps the liver metabolize estrogen.

5 Magnesium (250 mg, two times daily)

Required in the metabolism of estrogen and can help relieve cramping.

BONUS REMEDIES: Ashwagandha and holy basil: These two adaptogenic herbs
have been shown to reduce cortisol, balance hormones and reduce PMS symptoms.

ESSENTIAL OILS
Helpful oils include: Clary Sage, Cypress, Lavender, Peppermint and
Ylang Ylang

To use: Essential oils can be an effective natural treatment for PMS. Clary sage helps
naturally balance hormones, which can reduce symptoms. And cypress improves
circulation, which can improve cramps. Rub 2 to 3 drops of one or both oils on lower
abdomen, then apply warm compress for two to five minutes.

To reduce tension, stress and cramping, apply ylang ylang and lavender to the back of
neck and lower abdomen. You can also add 3 drops of peppermint along with a warm
compress to reduce pain.

LIFESTYLE REMEDY
Fitness: Exercise can help balance hormones and reduce stress, which can reduce the
symptoms of PMS. Aim to exercise three to five days a week for 20 to 60 minutes.

261
PROSTATE ISSUES

The prostate gland can become inflamed or enlarged as men get older. The prostate
will then compress the urethra leading to difficulty with urination that could lead to
bladder infections or bladder stones.

The most common form of an enlarged prostate is benign prostatic hyperplasia (BPH).
The prostate gland surrounds the urethra in men. Hyperplasia refers to the added cell
growth that begins in younger men and results in voiding problems later. The prostate
grows rapidly during adolescence and young adulthood, and then this growth slows
and continues throughout life.

The American Urological Association reports that by the age of 60, over 50 percent of
men will have BPH and by age 85, 95 percent of men will have this condition. Not all
problems with the prostate gland are due to BPH though. Prostatitis is inflammation of
the prostate gland, which is also very common.

SYMPTOMS
The symptoms of prostatitis, prostatic hyperplasia or BPH are caused by increased
pressure from the bladder because the prostate has enlarged, restricting urinary flow.
This will result in a variety of symptoms such as:
• Dribbling after urination
• Difficulty starting urination
• A more frequent need to urinate
• Pain with urination

CAUSES
BPH can be caused by a variety of circumstances. Hormonal changes (such as excess
estrogen) and deteriorating blood vessels, as well as a zinc deficiency, have all been
studied as possible causes for BPH. Infection, stress and diet influence zinc levels,
which are greatly reduced in those with prostate problems.

262
FOODS TO EAT
Organic foods: It is best to keep all chemicals and pesticides out of your
system as much as possible.
Tomatoes: Tomatoes provide lycopene, which is critical for prostate health.
Lycopene is especially potent in cooked tomato products.
Pumpkin seeds: These seeds are full of zinc, which is necessary for prostate
health.
Wild-caught fish: Fish are high in omega-3 fats, which can help reduce
inflammation of the prostate.
Green tea: Green tea helps promote detoxification and prostate health.

FOODS TO AVOID
Hydrogenated fats: These processed fats have been shown to increase
inflammation. Avoid hydrogenated oils, such as canola, soybean, cottonseed
and vegetable oils, and even some “natural” oils, such as safflower and
sunflower, which can be partially hydrogenated.
Sugar: Worsens inflammation, imbalances gut flora and disrupts hormone
balance.
Processed foods: Processed foods are full of chemicals that can disrupt
hormone balance.
Alcohol: Will increase inflammation, cause dehydration and irritate the
prostate gland.
Caffeine: Can irritate the prostate gland and cause dehydration.

263
5 TOP R REMEDIES - PROSTATE ISSUES
X
1 Saw palmetto (320 mg, daily)
Can improve symptoms of prostate enlargement.

2 Zinc (50 mg, daily)

Zinc is necessary for prostate health.

3 Pumpkin seed oil (8 to 10 g or 1 tablespoon, daily)

Can help with the relief of symptoms.

4 Fish oil (1,000 mg, daily)

Helps reduce inflammation.

5 Nettle root (120 mg, two times daily)

Can help lessen symptoms.

BONUS REMEDY
Vitamin D3 has also been shown to support a healthy prostate. Take 5,000 mg daily
or aim for 20 minutes of direct sunlight on exposed skin.

ESSENTIAL OILS
Helpful oils include: Frankincense, Rosemary and Myrrh

To use: Many men who have used essential oils have reported positive effects on their
prostate health. The top essential oils for prostate health include rosemary, frankincense
and myrrh. Rosemary reduces DHT (dihyroxytestosterone), which improves prostate
health. Frankincense reduces inflammation. And myrrh has anti-pathogenic properties.

Mix 6 total drops of oil with 1 teaspoon of coconut oil and rub on areas below genitals,
twice daily. If just taking frankincense, rub 2 drops on the roof of the mouth.

264
PSORIASIS

Psoriasis is an autoimmune condition that may

start in the digestive tract. Psoriasis occurs when
skin cells replicate too quickly, which results
in swollen patches under the skin covered
with whitish scales on top. The scaly patches,
also known as psoriatic plaques, are areas of
inflammation and excessive skin production.
Skin quickly builds up in the affected area
because skin production is faster than the body’s
ability to shed it. Areas with psoriatic plaques
take on a silvery to white appearance.

Psoriasis varies in severity; some patients may

only have minor localized patches, while others
are affected all over the body. Psoriasis may
also result in inflammation of the joints, as
may be the case with psoriatic arthritis, which
affects approximately 15 percent of all psoriasis
patients.

SYMPTOMS
• Inflamed patches of skin, which can be red or
covered in white or silvery scales
• Thick dry skin

CAUSES
Most doctors are unsure about what causes
psoriasis, but many natural physicians have
found the following to act as contributing
factors: poor diet, leaky gut, difficulty digesting
protein, stress, hormonal changes, genetics,
vitamin D deficiency and poor liver function.

265
FOODS TO EAT
Probiotic foods: Can support digestion, reduce inflammation and boost
immunity. Look for organic raw cultured dairy, such as kefir, miso soup,
yogurt, sauerkraut or kimchi .
High fiber foods: Increase your intake of high fiber foods, such as fruits,
vegetables and seeds, to help keep the digestive system healthy.
Wild-caught fish: Omega-3 fats can help improve psoriasis.
Foods high in zinc: Zinc is critical for keeping skin healthy. Oysters, beef,
pumpkin seeds, dark chocolate and spinach are good zinc sources.
Foods high in vitamin A: Add orange, yellow and green vegetables to your
diet to increase vitamin A, which is critical for skin healing.

FOODS TO AVOID
Conventional dairy: People with psoriasis have difficulty digesting A1 casein,
a protein found in most cow milk. Avoid milk, cheese, sour cream and other
non-fermented dairy products. Instead, look for cultured goat milk products,
or cow milk that is exclusively A2 casein.
Conventional meat: Although fish may be beneficial, try to limit the
consumption of other types of animal protein.
Hydrogenated oils and fried foods: These foods may be difficult to digest
for people with psoriasis. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oils, and even some “natural” oils, such as
safflower and sunflower, which can be partially hydrogenated.
Food allergens: Food allergies may make psoriasis worse; avoid gluten, A1
casein, shellfish and peanuts.
Caffeine: Can cause dehydration and digestive problems.

266
5 TOP R REMEDIES - PSORIASIS
X

1 Hydrochloric acid (1 to 3 capsules per meal)

Helps with protein digestion and decreases psoriasis flare-ups.

2 Fish oil (1,000 to 2,000 g, daily)

Fish oil is anti-inflammatory and can aid in the healing of psoriasis.

3 Vitamin D3 (5,000 IU, daily)

Low levels may be associated with psoriasis.

4 Milk thistle (250 mg, three times daily)

Helps promote liver detoxification and reduces cellular growth.

5 Probiotics (50 billion units, daily)

Probiotics improve digestion by increasing good bacteria and crowding out bad
bacteria. Digestive issues are linked to psoriasis.

ESSENTIAL OILS
Helpful oils include: Frankincense, Geranium, Lavender and Melaleuca (Tea
Tree)

To use: Mix 3 drops lavender and 3 drops frankincense with 1 teaspoon coconut oil or
shea butter and rub onto affected area.

LIFESTYLE REMEDY
Sunshine: Getting 20 or more minutes of sunshine each day
can greatly improve psoriasis.

267
RASH (Hives)

When the skin comes in contact with something that acts as an irritant, bumpy, inflamed
and itchy masses can form on the skin, causing discomfort.

SYMPTOMS
Rashes are small red bumps that appear on the skin. Hives are raised white or yellow
bumps surrounded by red, inflamed skin. Both rashes and hives usually start as a
burning sensation followed by itching.

CAUSES
Rashes and hives can be caused by an allergen or irritant from food, clothing or other
household chemicals. Medications, poor digestion or illness may also cause rashes or
hives.

One of the most common forms of a rash is contact dermatitis, which is caused when a
substance of some sort irritates the skin. Common causes of contact dermatitis include:

• Poison ivy or poison oak

• Soaps, detergents, shampoos, perfumes and lotions
• Latex allergy
• Food allergy

Rashes may also occur from viral infections, such as herpes zoster, fungal infections,
acne, eczema, psoriasis, rosacea, Lyme disease, bug bite or heat.

268
FOODS TO EAT
Organic foods: Help reduce your exposure to toxins and chemicals. Avoid
fruits and vegetables that trigger an allergic reaction.
Orange and yellow fruits and vegetables: These provide carotenoids, which
can help improve resistance to hives triggered by sun exposure. Include
carrots, cantaloupe, sweet potato and kale.
Clean, lean protein: Sufficient protein helps the immune system. Aim for
3 to 4 ounces at minimum per meal of grass-fed beef, free-range poultry,
pastured eggs, wild-caught fish and organic protein powder. Shellfish can be
problematic for some people, so it is best to avoid if it causes a reaction.
Flax and chia seeds: Can reduce systemic inflammation leading to a
reduction in symptoms. Add ground chia or flaxseeds to salads or smoothies.
Cold-pressed oils: Look for oils that are not heated above 129 degrees during
pressing, such as olive, coconut or palm oils.

FOODS TO AVOID
Any food that causes an allergic reaction: This can vary from person to
person. Some common allergens include gluten, nuts, shellfish/seafood and
dairy.
Conventional dairy: Many people find that eliminating conventional cow
dairy helps decrease symptoms. Avoid milk, cheese, sour cream and other
non-fermented dairy products.
Trans fats and hydrogenated oils: These fats increase inflammation, which
may lead to immune reactions. Avoid hydrogenated oils, such as canola,
soybean, cottonseed and vegetable oils, and even some “natural” oils, such
as safflower and sunflower, which can be partially hydrogenated.
Fried foods: These foods are difficult to digest and may make hives worse.
Processed foods: Many processed foods contain additives (under the term
“natural flavors” or certain food dyes) that can cause allergic reactions in
certain people.

269
5 TOP R REMEDIES - RASH
X
1 Vitamin C (2,000 mg, daily)
A powerful antioxidant that also has antihistamine properties.

2 Nettle leaf (300 mg, three times daily)

Shown to be effective in reducing hives because it reduces overall histamine
production.

3 Quercetin (1,000 mg, three times daily)

An anti-inflammatory flavonoid found in red wine, green tea and onions that
has been shown to reduce inflammation and allergic reactions.

4 Vitamin B12 (800 mcg, daily)

Can help reduce the severity of acute hives.

5 Green superfood drink (follow package instructions)

Supports detoxification and alkalizing the body.

ESSENTIAL OILS
Helpful oils include: Geranium, Lavender, Peppermint and Rose

To use: Simply rub 3 drops of oil on the area, three times daily. If you have sensitive skin,
mix 3 drops of oil with 1/2 teaspoon coconut oil before applying topically. You can also
use peppermint oil mixed with lavender oil to cool and soothe any itch.

270
ROSACEA

Rosacea is a skin disorder that causes redness and breakouts on the cheeks, forehead
and chin. It usually begins in a person’s 30s or 40s and may lead to thickening and
redness of the skin if it is not promptly treated. This disorder occurs in flare-ups and
remissions, meaning there can be stretches of time where a person is not affected by the
rosacea symptoms.

According to the National Rosacea Society, rosacea is prevalent throughout the

population, but fair-skinned individuals who tend to flush or blush easily are believed to
be at greatest risk. Women are more frequently diagnosed, but more severe symptoms
tend to be seen in men, which may be due to delaying medical help until the disorder
reaches advanced stages.

SYMPTOMS
• Ease of flushing or blushing can be an indicator that a person is more susceptible to
rosacea
• Skin reddening across parts of the face, including the nose, cheeks, forehead and
skin
• Red pimples or bumps on the skin
• Skin thickening
• Visible blood vessels

Other symptoms often associated with rosacea include: eye irritation, the appearance of
dry skin, raised red patches (also known as plaques), swelling and symptoms beyond the
face, such as in the neck and upper chest.

CAUSES
Although the exact cause of rosacea is unknown, it is believed to be connected to poor
digestion, leaky gut syndrome, food allergies or an imbalance of healthy gut bacteria.
Flare-ups of rosacea can be aggravated by alcohol, fatty foods, coffee, sun/cold
exposure and stress.

271
FOODS TO EAT
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables provide trace minerals, which help improve
skin health and circulation.
Omega to 3 fatty acids: Rosacea is caused by inflammation; therefore, it is
critical to include anti-inflammatory foods. These fatty acids, which can be
found in foods such as wild-caught fish, can help to reduce inflammation.
High fiber foods: Since rosacea may be linked to poor digestion, a diet high
in fiber can help improve digestion.
Raw food: A diet high in raw plants, such as fruits, vegetables, nuts and
seeds, can provide the enzymes needed to convert the nutrients into those
needed for skin healing and for boosting the immune system.
Water: Drinking plenty of water will help to combat digestive problems and
push nutrients into the bloodstream.

FOODS TO AVOID
Spicy food: These can make you flush, increasing blood flow to the skin and
making rosacea worse.
Caffeine and alcohol: Both can increase flushing, making rosacea worse.
Foods allergies: Rosacea may be related to food allergies; some common
culprits include gluten, soy, dairy, tree nuts and shellfish.
Temperature hot foods and drinks: Can increase flushing, making rosacea
worse.
High fat foods: Avoid red meats and fatty, fried foods, which can cause
inflammation and be difficult to digest. Even nut butters and healthy oils can
cause rosacea flare-ups in some individuals.

272
5 TOP R REMEDIES - Rosacea
X
1 B-complex vitamins (50 mg, two times daily)
Help rosacea by calming skin.

2 Probiotics (at least 15 billion organisms, two times daily)

Helps rebalance healthy bacteria in the gastrointestinal tract and improve
digestion.

3 Milk thistle (250 mg, two times daily)

Helps improve liver function and detoxification for ideal skin health.

4 Digestive enzymes (1 to 2 capsules with meals)

Sluggish digestion is generally linked to rosacea, therefore improving digestion
can help reduce symptoms.

5 Aloe vera gel (apply directly to skin)

Can help soothe red, inflamed skin, but it is important to test a small patch first
to ensure there is no allergic reaction.

ESSENTIAL OILS
Helpful oils include: Frankincense, Helichrysum, Rosemary and Sandalwood

To use: Apply topically morning and night.

HOLISTIC TREATMENT
Acupuncture can help improve liver function and
digestion, which is often the primary cause of rosacea.

273
SHINGLES

Shingles is a condition that is brought on by

herpes zoster, the same virus that causes
chickenpox. When you have chickenpox, the
virus stays in your body dormant, in the nerves
near your spine. While the virus may stay
dormant in some people forever, in others it will
be re-triggered, leading to painful and more
severe symptoms. Shingles will run along the
face or flank of the body, but can also spread to
others areas most commonly affecting the T3 to
L3 dermatomes, and, most common, on the T10
dermatome.

Shingles can last from two to four weeks, but

for those who experience post-symptomatic
neuralgia, a common complication of shingles,
the pain can last for months or years after the
rash is gone.

According to the Centers for Disease Control

and Prevention, almost one out of three people
in America will develop shingles during their
lifetime, with the risk increasing with age.
Preventing this painful disease in people age 60
or older is of importance, which is why many
seniors are encouraged to improve immunity.

SYMPTOMS
• Nerve pain
• Fever
• Clear blisters
• Rash along T10 dermatome

CAUSES
Shingles is caused by the same virus as
chickenpox. Symptoms of shingles can be
worsened by a weakened immune system and
symptoms typically worsen as age increases.

274
FOODS TO EAT
Foods high in B vitamins: The nervous system is under attack by the shingles
virus; therefore, it is important to include foods high in B vitamins, such as
grass-fed beef, wild-caught fish, poultry, brewer’s yeast, animal liver and
green leafy vegetables.
Water: Adequate hydration is the key to flushing out the virus from your
system. Try to drink at least 8 ounces every two hours. Also, consider foods
that are high in water content, such as cucumbers, tomatoes, jicama, beets,
watermelon, carrots or celery.
Garlic and onions: Both of these vegetable help boost immune function.
Foods rich in vitamin C: Add orange and yellow fruits and vegetables,
including citrus fruits, bell peppers, strawberries and tomatoes, to increase
your vitamin C intake, which can help boost immune function.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy greens vegetables are high in vitamin A and calcium, which can
boost immune function.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection.
Fruit juices: Although orange juice contains some vitamin C, which helps
boost the immune system, it is not as high in vitamin C as whole fruits or
vegetables and often contains added sugar. Dilute it with water to help
reduce the sugar content.
Caffeine: Depletes the body of hydration, so avoid it.
Carbonated beverages: These beverages promote a more acidic system, so
try to limit them during the acute illness.
Fried foods: Promotes an acidic environment, so best to avoid these foods.

275
5 TOP R REMEDIES - SHINGLES
X
1 Vitamin C (1,000 mg, three to four times daily)
Helps with immune system function and boosts white blood cells.

2 Echinacea (500 mg, three times daily)

This herb can help your body fight off infections and viruses.

3 Oregano (500 mg, two times daily)

Oregano has a powerful antiviral effect.

4 Vitamin B12 (1,000 to 5,000 mcg, daily)

Helps promote faster recovery and reduced pain.

5 Zinc (50 mg, daily)

Zinc supports immune function and has an antiviral effect. It works best when
taken at the first sign of illness.

BONUS REMEDY
Colloidal silver has antiviral properties and can be used both topically and internally
to treat the shingles virus. Probiotics are the most important remedy to supplement
with long term in order to prevent shingles and should be used during treatment as
well to boost immunity.

ESSENTIAL OILS
Helpful oils include: Helichrysum, Melaleuca (Tea Tree) and Peppermint

To use: These essential oils improve immunity, fight infection and can relieve pain
associated with shingles. Take 2 drops of each essential oil and mix it with 1/4 teaspoon
coconut oil, and rub on area of rash or pain.

276
SINUSITIS

Almost 40 million Americans suffer from sinus infections or sinusitis every year. Sinusitis
is an inflammation, or swelling, of the tissue lining the sinuses that leads to an infection
and can result in mucus buildup and pain. Normally, sinuses are filled with air, but when
sinuses become blocked and filled with fluid, germs (bacteria, viruses and fungi) can
grow and cause an infection.

There are two types of sinusitis: acute and chronic. While the symptoms are relatively
similar, the main difference is that acute is temporary, as is seen with a cold. With
chronic, two of the following signs or symptoms must be present for a diagnosis:

• Drainage of a thick, yellow or greenish discharge from the nose or down the back of
the throat
• Nasal obstruction or congestion causing difficulty breathing through your nose
• Pain, tenderness and swelling around your eyes, cheeks, nose or forehead
• Reduced sense of smell and taste

SYMPTOMS
Common symptoms associated with acute sinusitis include:

• Pain or pressure around the sinuses, or the cheeks and eye area of the face
• Inability to breathe through the nose due to clogged nasal passages
• Greenish or yellowish mucus discharge
• Toothache or pain in the jaw
• Fatigue or irritability
• Cough
• Bad breath (halitosis)
• Sore throat

CAUSES
Sinusitis causes include a
respiratory infection,
allergies and a weakened
immune system.

277
FOODS TO EAT
Water: Adequate hydration is the key to flushing out the virus from your
system. Try to drink at least 8 ounces every two hours. Also, consider foods
that are high in water content, such as cucumbers, tomatoes, jicama, beets,
watermelon, carrots or celery.
Chicken broth with vegetables: This traditional remedy helps soothe the
nasal cavities and respiratory system, along with providing important
minerals.
Horseradish: Anyone who has accidentally eaten too much horseradish has
experienced its potent ability to clear nasal passages. Mix some horseradish
with lemon to make it even more potent.
Ginger: Make a ginger tea and add raw honey to aid in recovery.
Garlic and onions: Both of these vegetable help boost immune function and
contain allicin, which destroys bad bacteria.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection.
Fruit juices: Although orange juice contains some vitamin C, which can
boost immune function, it is not as high in vitamin C as whole fruits or
vegetables. If you want to drink juice, dilute it to reduce sugar content.
Dairy products: Milk and other dairy products are mucus-producing so it is
best to avoid them.
Refined flour and grains: All refined grains, such as wheat and white bread
and flour products, can cause more mucus production.
Salt: Without adequate water intake, salt can be dehydrating and slow the
healing of the inflammation of the sinuses.

278
5 TOP R REMEDIES - SINUSITIS
X

1 Oil of oregano (500 mg, four times daily for a maximum of 10 days)
Has a powerful antiviral and antibacterial effect.

2 Grapefruit seed extract (spray, four times daily)

Has antiviral properties.

3 Vitamin C (1,000 mg, three times daily)

Boosts immune function.

4 Garlic (500 mg, two times daily)

Helps fight infection and drain sinuses.

5 Echinacea (1,000 mg, two to three times daily)

This herb can help your body fight off viruses and bacteria, but it is best to take it
at the first sign of illness.

ESSENTIAL OILS
Helpful oils include: Eucalyptus and Peppermint

To use: These oils can naturally open up the sinuses, clear mucus and
eliminate infections. You can diffuse the oils in the air or make a homemade vapor rub.

Homemade Vapor Rub

Pour all oils and beeswax into a jar. Place a saucepan
with 2 inches of water over medium low heat. Place
jar in saucepan and allow oils and beeswax to melt.
Stir to combine. Once combined, allow to cool slightly
and add in essential oils. Pour mixture into storage
containers to set.
• 1/4 cup olive oil
• 1/2 cup coconut oil
• 1/4 cup grated beeswax
• 20 drops peppermint essential oil
• 20 drops eucalyptus essential oil
• Glass jar
ALTERNATIVE TREATMENT
Nasal irrigation: Using a Neti pot, a container designed to rinse debris or mucus
from your nasal cavity, can also greatly improve sinus issues and clear the nasal
passageways. Use one to two times a day.
279
SMALL INTESTINAL BACTERIAL OVERGROWTH (SIBO)

Small intestinal bacterial overgrowth (SIBO) is a poorly understood

disease that is caused by excessive bacteria in the small intestine.
While there is typically a smaller amount of bacteria located in
the small intestine as compared to the large intestine/colon, with
SIBO, the amount in the small intestine is actually quite similar to
the amount in the large intestine.

While more research is still needed, studies have already made a

connection between SIBO and irritable bowel syndrome, or IBS.

SYMPTOMS
• Chronic diarrhea
• Weight loss
• Malabsorption
• Bloating
• Distention
• Flatulence
• Abdominal pain

CAUSES
Normally, the small intestine does not contain much bacteria. Sometimes, due to
inadequate acid in the stomach or backflow from the colon, the small intestine can
become colonized by too much bacteria, leading to digestive problems. This can
happen when people have other underlying digestive diseases, such as Crohn’s disease
or ulcerative colitis.

280
FOODS TO EAT
Smaller meals: Consuming smaller portions of food can help with SIBO.
Try to consume foods that are quickly digested, like fruit, non-starchy
vegetables, honey, coconut oil and organic meat.
Water: Hydration is critical, so try to drink 16 ounces of fluids every hour.
Also, consider foods that are high in water content, such as cucumbers,
tomatoes, jicama, beets, watermelon, carrots or celery.
Homemade bone broth: Bone broth will provide nutrition and hydration,
as well as provide the intestines with necessary amino acids and minerals
necessary for repair.
Fermented foods: Miso soup, kefir, yogurt, sauerkraut or kimchi can help
increase healthy bacteria in the digestive system.
Raw cultured dairy: Probiotic-rich foods, such as kefir, amasai and yogurt,
can help heal the gut and balance your microflora. Also, when buying dairy
look for raw, organic goat milk products or dairy that doesn’t contain A1
casein.
Healthy fats: Consuming healthy fats in moderation, such as egg yolks,
salmon, avocados, ghee and coconut oil, can promote healing.

FOODS TO AVOID
Traditional dairy products: Dairy can be hard to digest and can make
bloating and diarrhea worse. Avoid milk, cheese, sour cream and other
non-fermented dairy products.
Fats and oils: Too much fat can upset a sensitive stomach and make
the diarrhea return. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oils, and even some “natural” oils, such as
safflower and sunflower, which can be partially hydrogenated.
Excessive fiber: Although fiber can be healthy for digestion, at times
excessive fiber can increase fermentation by bacteria and cause more
bloating and pain.
Sugar and refined flour: Bacteria love to eat sugar, and sugar reduces
immune system functioning.
Caffeine: Can stimulate the digestive tract, increasing inflammation.

281
5 TOP R REMEDIES - SMALL INTESTINAL BACTERIAL OVERGROWTH
X
1 Probiotics (50 billion units, daily)
Probiotics help can help recolonize the gut with healthy bacteria.

2 Digestive enzymes (2 before each meal)

These enzymes will help with nutrient absorption.

3 Glutamine powder (5 g, two times daily)

Glutamine is an amino acid that helps repair the digestive tract.

4 Aloe vera juice (1/2 cup, three times daily)

Aloe is healing to the digestive system.

5 Multivitamin (once daily)

A multivitamin will help increase usable nutrient by the body since people with
SIBO may struggle with malabsorption.

ESSENTIAL OILS
Helpful oils include: Frankincense, Ginger, Lemon, Licorice, Peppermint,
Oregano and Slippery Elm

To use: Add 1 drop to water three times daily, or rub over lower abdomen two times daily.

282
SORE THROAT

A sore throat is a pain in the throat caused by

bacteria or virus, and may signal an incoming
flu or cold. It is typically the primary symptom
of “pharyngitis,” which is an inflammation of
the throat. However, the two are often used
interchangeably.

When a sore throat comes with the flu or a cold,

other signs may come hand-in-hand, such as a
fever, fatigue, coughing, post-nasal drip, runny
nose, body aches and so on.

A sore throat can also be a sign of strep throat,

which is a bacterial infection and can be from a
number of different strains of bacteria. It is most
common in mid-age children and during the
colder months of the year.

A common sore throat differs in that it is usually

a viral infection. Both are contagious and can be
passed from child to child or person to person in
any place with close contact.

SYMPTOMS
• Pain or discomfort swallowing, breathing or
talking.
• Scratchy or dry feeling when swallowing
• Swollen neck lymph nodes

CAUSES
In addition to a bacterial or viral infection, sore
throats can also be caused by allergies, pollution,
throat dryness, muscle strain and acid reflux
syndrome.

283
FOODS TO EAT
Water: Adequate hydration is the key to flushing out the virus or bacteria
from your system and keeping your throat hydrated. Try to drink at least 8
ounces every two hours. Also, consider foods that are high in water content,
such as cucumbers, tomatoes, jicama, beets, watermelon, carrots or celery.
Hot water with lemon, honey and cinnamon: Helps prevent mucus buildup
and can be soothing for the throat.
Ginger: Ginger tea with added raw honey can soothe the throat and promote
healing.
Chicken broth: Soup made with broth can help soothe a sore throat and
improve immunity.
Garlic and onions: Both of these vegetables help boost immune function.

FOODS TO AVOID
Sugar: Decreases white blood cells that help fight off infection. Be careful of
lozenges that are high in sugar.
Fruit juices: Although orange juice contains some vitamin C, which can
boost immunity, it is not as high in vitamin C as whole fruits or vegetables. If
you want to drink juice, dilute it to decrease any added sugar.
Alcohol: Is dehydrating and can lower immune function.
Caffeine: Is dehydrating and can increase throat pain.
Conventional dairy: Milk, cheese, sour cream and other non-fermented dairy
products can be mucus-producing and can cause sore throat symptoms to
progress.

284
5 TOP R REMEDIES - SORE THROAT
X
1 Vitamin C (1,000 mg, three to four times daily)
Helps with immune system function and boosts white blood cells.

2 Echinacea (1,000 mg, two to three times daily)

This herb can help your body fight off infections, but it is best to take it at the
first sign of illness.

3 Licorice root (1 mL in 2 ounces of water)

Can reduce inflammation in the throat and enhance immune function.

4 Colloidal silver (read label for guidelines)

Has a powerful antiviral and antibacterial effect.

5 Zinc (50 to 100 mg daily)

Zinc supports immune function and has an antiviral effect. It works best when
taken at the first sign of illness.

ESSENTIAL OILS
Helpful oils include: Clove and Oregano

To use: Each of these oils can help relieve a sore throat

but should be diluted with carrier oils (such as coconut
oil) and only used for a maximum of 10 days internally.

LIFESTYLE REMEDY
Sleep: Getting adequate sleep is vitally important in
overcoming a sore throat. Go to bed early and aim for
nine to 10 hours of sleep.

285
SPRAINS, STRAINS AND TORN LIGAMENT

A strain is a pulled muscle caused by a muscle being overused and stressed. A sprain or
a torn ligament is caused by damage to a ligament, not a muscle. Ligaments are strong
bands of tissue that connect bone to bone and hold together joints, such as the ankle,
wrist, knee, low back, neck, elbow and shoulder.

Severe sprains are often accompanied by bleeding that in turn causes bruising, hence
the black and blue appearance. The injury to a ligament can vary from the ligament
being stretched, to a partial tear or, in a worst-case scenario, a complete tear of the
ligament.

Upon injury, it is important to immediately rest and continue to elevate the area for at
least the next 72 hours.

SYMPTOMS
• Acute muscle pain
• Swelling
• Bruising
• Muscle spasms

CAUSES
Sprains, strains and torn ligaments can be caused by overuse, stress, accidents or by an
imbalance in oppositional muscles.

286
FOODS TO EAT
Clean, lean protein: The body cannot rebuild lost tissue without protein. Try
to get at least 4 to 5 ounces per meal of a high-quality, organic lean protein,
such as grass-fed beef, free-range poultry, pastured eggs, wild-caught fish
and organic protein powder.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy green vegetables are high in vitamin K and minerals, which are
essential for healing.
Vitamin C: Helps with rebuilding collagen, an essential component of skin
and tissues. Increase your intake of vitamin C-rich fruits and vegetables, such
as citrus fruits, bell peppers, strawberries and broccoli. Also, foods rich in
potassium, such as coconut water, can speed healing.
Zinc: The chemical reactions that rebuild tissues need zinc. To increase your
intake of zinc, add oysters, beef, pumpkin seeds, dark chocolate and spinach
to your diet.
Berries: Free radicals will form and can cause damage. Prevent this damage
by including berries, such as blueberries and raspberries, in your diet.

FOODS TO AVOID
Alcohol: Promotes bone loss and inflammation.
Salt: Too much salt prevents healing and removes critical nutrients from your
body.
Sugar and refined grains: These foods, including wheat and white bread and
flour products, should be avoided since they decrease immune function and
provide very few nutrients for wound healing.
Hydrogenated oils and fried foods: These foods increase inflammation and
slow healing. Avoid hydrogenated oils, such as canola, soybean, cottonseed
and vegetable oils, and even some “natural” oils, such as safflower and
sunflower, which can be partially hydrogenated.
Caffeine: Caffeinated beverages contain compounds that can bind to
calcium, preventing it from being absorbed and limiting healing.

287
5 TOP R REMEDIES - SPRAINS, STRAINS AND TORN LIGAMENT
X
1 Bromelain (500 mg, three times daily)
An enzyme found in pineapple that helps with healing and has an anti-
inflammatory effect.

2 Collagen (take as directed)

Tendons and ligaments are made of collagen, so this can help with healing.

3 Omega-3 fats (4 g, daily)

Essential fats are necessary for wound healing and reduce inflammation caused
by an acute injury.

4 Green superfood powder (follow package instructions)

Look for a powder that contains nutrient-rich sea vegetables and essential
minerals that support rebuilding of ligaments and tissues.

5 MSM (1,000 mg, three times daily)

Has an anti-inflammatory effect and is a source of sulfur, necessary for tendon
health.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense and Peppermint

To use: To reduce inflammation and increase circulation to the area, apply cypress oil. To
reduce bruising and decrease inflammation, apply frankincense oil. And to reduce pain,
use peppermint oil.

Mix 2 drops of each oil together with 1/2 teaspoon of coconut oil and apply to the
sprained area three to five times daily, then put a warm compress over area for two
minutes.

LIFESTYLE REMEDIES
Sleep: Rest is vitally important for the healing process, but you should start becoming
more mobile two hours post-injury.
Exercise: Pool and band exercises are the best place to start when rehabbing an injury.

288
TMJ PAIN

The small disc of cartilage connecting the bone

that forms the side of the skull (the temporal
bone) and the lower jaw (the mandible) is called
the temporomandibular joint, or what many
people refer to as TMJ. While TMJ is actually
an acronym for the joint that allows you to
open your mouth, chew, talk and kiss, it is also
used interchangeably for the joint pain people
experience as a result of inflammation.

The American Academy of Otolaryngology –

Head and Neck Surgery, Inc. (AAO-HNS) explains
that TMJ pain has to do with “the displacement
of the cartilage disc that causes pressure and
stretching of the associated sensory nerves. The
popping or clicking occurs when the disk snaps
into place when the jaw moves. In addition,
the chewing muscles may spasm, not function
efficiently, and cause pain and tenderness.”

SYMPTOMS
• Inability to open the mouth completely or the
jaw getting “stuck” open or closed
• Clicking or popping each time the mouth is
opened is often a frequent symptom
• Ear pain
• Sore jaw muscles
• Frequent head and neck pain
• Temple and cheek pain

CAUSES
TMJ pain can be caused by any unusual pressure
placed on the jawbone, such as habitual gum
chewing, grinding of the teeth and misalignment
of the teeth or jaw. It is frequently worse with
stress, when more grinding or clenching of the
jaw may occur.

Damage to the TMJ can also occur due to

arthritis, trauma to the face or jaw, and improper
bite or malpositioned jaws.
289
FOODS TO EAT
Foods easy to chew: When there is jaw pain, include foods that are easy to
chew, such as soups, stews or cooked vegetables.
Small meals: Eat small meals to help stabilize blood sugar. Fluctuations in
blood sugar can increase grinding of teeth.
Wild-caught fish: Omega-3s can help reduce pain and inflammation.
Steamed vegetables: These foods are easy to chew and provide important
nutrients for healing.
Protein shakes: If you have difficulty chewing protein, try a protein or meal-
replacement shake instead while the TMJ pain is flared.

FOODS TO AVOID
Sugar: Increases inflammation and lowers immune response.
Caffeine: May increase muscle tension by dehydrating the muscles.
Alcohol: Increases teeth grinding at night.
Gum or caramels: Any hard-to-chew candy can make TMJ pain worse.
Tough foods: Be careful with any foods that are difficult to chew, such as dry
cuts of meat.

290
5 TOP R REMEDIES - TMJ PAIN
X

1 Magnesium (250 mg, two to three times daily)

Helps relax the muscles and nervous system.

2 Calcium (500 mg, two times daily)

Works with magnesium to aid in muscle relaxation.

3 Kava (70 mg, three times daily)

Helps reduce anxiety and relax the muscles.

4 MSM (1,000 mg, three times daily)

A natural anti-inflammatory and reduces muscle spasms.

5 B complex (50 mg, two times daily)

Helps relieve the effects of stress.

ESSENTIAL OILS
Helpful oils include: Frankincense, Lavender, Marjoram and Peppermint

To use: Peppermint relieves pain, frankincense reduces inflammation and lavender and
marjoram relax the tense muscles. Mix 1 drop of each oil with 1/4 teaspoon coconut oil
and rub onto the area of pain.

ALTERNATIVE TREATMENT
Chiropractic care: When muscles in the cervical spine get tight, they can also
affect the TMJ. Chiropractic alignments can help reduce this tension, reduce stress
and improve TMJ pain symptoms. Also, a massage therapist who is trained in
neuromuscular work may be able to reduce tension of the muscle through soft-tissue
therapy.

291
TENDONITIS (TENDINITIS)

Tendonitis is an inflammation of the tendon,

a structure that helps connect muscles and
bones. Stress on the tendon causes small
tears, which the body tries to repair. Continued
activity slows down this process, resulting in
more tearing and more pain. The tendon will
generally become inflamed from overuse and
is most commonly seen in the joints that move
the most frequently, such as the shoulder,
wrist, heel and elbow. It may be worse if the
muscles around the tendons are weak and not
supporting the proper function of the tendon
during movement or exercise.

• Common types of tendonitis:

• Tennis Elbow
• Golfer’s Elbow
• Achilles Tendonitis
• Shoulder Tendonitis/Bursitis
• Rotator Cuff Tendonitis
• Patellar (Kneecap) Tendonitis
• Tendon Injuries
• Wrist Tendonitis
• Carpal Tunnel Syndrome

SYMPTOMS
• Joint pain that is dull and achy, or sharp
and acute, or radiating
• Swelling
• Stiffness
• Weakness

CAUSES
Causes of tendonitis include repetitive use,
overuse, muscle imbalance, injury or aging.

292
FOODS TO EAT
Omega-3 fats: Grass-fed beef, wild-caught salmon, and chia and flaxseeds all
contain omega-3 fatty acids, which help reduce inflammation and pain.
Fresh ginger: Helps reduce inflammation.
Foods high in vitamin C: Vitamin C is necessary for collagen formation,
which helps keep tendons and ligaments healthy. Foods high in vitamin C
include bell peppers, citrus fruit, tomatoes and strawberries.
Foods high in magnesium: Magnesium is known as the “relaxation mineral.”
Include food rich in magnesium, such as spinach, nuts, avocados, pumpkin
seeds, kefir, black beans, sea vegetables and figs.
Foods high in potassium: Potassium can help with muscle relaxation. Include
green leafy vegetables, avocados, melons, bananas, coconut water and
cultured dairy in your diet.

FOODS TO AVOID
Sugar: Sugar increases inflammation and leads to more pain.
Alcohol: Drinking alcohol increases toxins and inflammation in the body and
will only dull pain temporarily.
Trans fats: These processed fats significantly increase inflammation in
the body and may increase pain. Avoid hydrogenated oils, such as canola,
soybean, cottonseed and vegetable oils, and even some “natural” oils, such
as safflower and sunflower, which can be partially hydrogenated.
Packaged foods: Deficient in minerals and vitamins that support proper
muscle function and hydration.
Coffee: Overconsumption of coffee or caffeinated beverages can lead to
dehydration.

293
5 TOP R REMEDIES - TENDONITIS
X
1 DMSO (paint a 70 percent solution on the sore area, three times per day for
three to six days)
This chemical is made from wood pulp and helps promote healing and reduce
inflammation.

2 Turmeric (500 mg, two times daily)

Helps reduce inflammation and pain.

3 White willow bark (250 mg, daily)

Helps reduce inflammation and joint pain.

4 Bromelain (250 mg, two times daily)

Natural enzyme found in pineapples shown to reduce swelling and
inflammation.

5 Acupuncture
Can help reduce symptoms and swelling.

ESSENTIAL OILS
Helpful oils include: Cypress, Frankincense and Peppermint

To use: Using essential oils for muscle aches is the most effective
natural remedy for fast relief. Mix 2 drops peppermint, 2 drops
cypress, 2 drops frankincense and 1/2 teaspoon of coconut oil;
apply to the area, then cover with hot compress for one minute.

294
ULCERATIVE COLITIS

Ulcerative colitis (UC) is a disease of the large intestine that causes inflammation and
ulcers to form inside the colon. It is similar to other inflammatory bowel diseases, such
as Crohn’s disease. Inflammation of the colon can lead to the development of ulcers,
which can be very painful, and may bleed or produce pus or mucus. It is believed that
UC affects about seven out of every 100,000 people and is usually diagnosed in younger
people between 15 to 30 years old.

SYMPTOMS
Primary symptoms include:

• Loose stools
• Abdominal pain
• Severe urges to have a bowel movement
• Diarrhea, which can be bloody and include mucus
• Fatigue
• Weight loss
• Iron deficiency
• Fever
• Dehydration
• Loss of appetite

CAUSES
The cause of UC is not clear. Generally, it is believed that poor diet, emotional stress,
genetics and the immune system all play a role. People who have relatives with UC are
more likely to develop the disease. Inflammatory diets, smoking cigarettes and urban
air pollution may also contribute. Some experts believe it may be linked to a viral or
bacterial infection that causes the inflammation initially, and the body continues to react
to it, even after the infection is gone.

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FOODS TO EAT
High-quality protein: Organic chicken, wild-caught fish and grass-fed
organic beef promote nutrient absorption.
Bone broth: Provides critical minerals and prevents malnutrition.
Fresh vegetable juices: These may be easier to digest and absorb than
eating raw vegetables whole.
Foods high in probiotics: Miso soup, kefir, yogurt, sauerkraut or kimchi can
help to promote good digestive health.
Water: Drink 1 glass of water every two hours to help combat dehydration
that may be caused by diarrhea.

FOODS TO AVOID
Refined carbohydrates, especially those that contain wheat or gluten:
These foods can cause inflammation in the gut.
Alcohol, caffeine or spicy foods: These foods tend to irritate the digestive
system.
Foods high in insoluble fiber: Foods such as wheat bran can be hard on the
digestive tract.
Red meat and fried foods: These are high in saturated fat, which can be
irritating to the intestinal tract and lead to diarrhea.
Food allergies: Eliminate foods that cause an increase in symptoms as it
may be a sign of a sensitivity or allergy. Keep a journal of foods eaten and
symptoms to determine if a trigger-food is at play.

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5 TOP R REMEDIES - ULCERATIVE COLITIS
X
1 Fish oil (480 mg EPA and 360 mg DHA, three times per day)
Fish oil helps reduce inflammation, which is significant with UC.

2 Probiotics (10 billion active organisms)

UC may be related to an imbalance of healthy bacteria in the gut and chronic
diarrhea may exacerbate this problem; therefore, it is important to help
colonize the gut with healthy bacteria.

3 Glutamine (1,000 to 3,000 mg, two times daily)

Glutamine is an amino acid that helps with cell turnover and wound healing.

4 Multivitamin (once daily)

A multivitamin will help increase usable nutrients by the body since people with
colitis may struggle with malabsorption.

5 Aloe vera juice (1/2 cup, once daily)

Aloe helps soothe and heal the digestive tract.

ESSENTIAL OILS
Helpful oils include: Frankincense, Ginger, Lemon, Licorice, Peppermint and
Slippery Elm

To use: Add 1 drop of peppermint and ginger oil to water

three times daily, or rub over abdomen two times daily.

LIFESTYLE REMEDY
Meditate: Try guided imagery or listen to mellow music
for at least 10 minutes a day to help ease pain and
release tension, which can worse symptoms. Let your
mind and body de-stress with meditation, maybe via
scripture or other uplifting, calming content. You can also try guided imagery, which
is designed to use your imagination to relax you. For example, if you love the beach,
imagine yourself there with all the sights, sounds and smells and soak it in. Music can
also help you keep stress in its place. Try something soothing or that gives you happy
thoughts.

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ULCERS

Ulcers are burns that form in the lining of the upper part of the gastrointestinal (GI) tract.
When they occur in the stomach, they are called gastric ulcers. If they form in the first
part of your small intestine, the duodenum, they are referred to as duodenal ulcers.

Peptic ulcer disease begins when a weakness in your stomach or intestinal lining allows
acid to create an erosion or sore in the lining. It is the most common type of stomach
disease, according to the American Gastroenterological Association.

SYMPTOMS
• Stomach pain when hungry or within an hour of eating
• Change in appetite — either loss or increase
• Nausea or vomiting

CAUSES
It was once thought that ulcers were the result of eating spicy foods or living with high
levels of emotional or phycological stress. While both of these can be an irritant to
existing ulcers, the American Gastroenterological Association reports that scientists
have found many ulcers are in fact caused by H. pylori, a type of bad bacteria. It is
not yet understood how this bacteria is transmitted; however, the belief is it happens
person-to-person through fecal-oral or oral-oral routes. It may also be transmitted by
contaminated water sources.

Additionally, ulcers are caused and irritated by an increase in stomach acid related to
stress, medications, diet, smoking and alcohol. Those who frequently use non-steroidal
anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen and naproxen, are at
higher risk for developing peptic ulcers.

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FOODS TO EAT
Small meals: Eat several meals per day to reduce the burden on the digestive
system.
High fiber foods: An increase in fiber can repair ulcers. Aim for at least 30
grams of fiber per day from vegetables, fruits, nuts, seeds, coconut and
sprouted grains/legumes.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy green vegetables provide vitamin K that can help repair damage
caused by too much stomach acid.
Cabbage juice: Has been shown to heal ulcers; can be diluted with some
carrot juice for additional benefits.
Fermented foods: Good bacteria in the gut can help prevent H. pylori
infection. Add kimchi, kefir, miso soup, sauerkraut or unsweetened yogurt to
your diet.

FOODS TO AVOID
Spicy foods: Can irritate ulcers.
Caffeine: Coffee and certain teas can make ulcers worse.
Alcohol: May actually trigger ulcers.
Any potential allergen: Food allergies can cause ulcers or make the
symptoms worse.
Sugar: Can feed bad bacteria and make ulcers worse.

299
5 TOP R REMEDIES - ULCERS
X
1 Licorice root (500 mg, before meals)
Can help stimulate regeneration of mucous membranes in the stomach and may
help inhibit H. pylori.

2 Aloe vera juice (1/4 cup, three times daily)

Helps heal the intestinal lining.

3 Probiotics (15 billion live organisms, two times daily)

Helps recolonize the digestive tract with healthy bacteria and prevent infection.

4 Chamomile tea (1 cup, four times daily)

Has a soothing effect on the nerves and can help heal ulcers.

5 L-glutamine (2g, three times daily)

Can help protect and heal the digestive tract.

ESSENTIAL OILS
Helpful oils include: Frankincense, Peppermint and Fennel

To use: Add 2 drops of peppermint and frankincense oils to your water, twice daily until
symptoms are relieved. You can also rub on peppermint topically to help relieve stomach
pain.

LIFESTYLE REMEDIES
Relax: Stress can aggravate ulcer symptoms. Taking a detox bath is one of the best
ways to relieve stress. In the evening after dinner, add one cup Epsom salts and 20
drops of lavender oil to a hot bath and soak for 20 minutes. Then drink a warm glass of
chamomile tea.

300
VARICOSE VEINS

Varicose veins, also known as spider veins,

occur when pressure is placed on blood vessels
or veins resulting in pooling of the blood and
bulging of the veins. The appearance of varicose
veins happens when the vein is not functioning
properly or becomes weak. Veins have one-
way valves that prevent blood from flowing
backward. When these valves fail, blood begins
to collect in the vein rather than continuing
toward the heart. Varicose veins often affect the
legs, since they are the farthest from the heart
and gravity makes it harder for the blood to flow
upward.

According to the Chicago Vein Institute, more

than 40 million people in the United States
suffer from varicose veins, with the occurrence
being greater in women (55 percent) than men
(45 percent). Age increases the risk factor, with
an estimated 50 percent of the U.S. population
over age 50 having varicose veins.

SYMPTOMS
• Tender or painful veins that are raised or
swollen
• Legs that feel heavy or fatigued
• Bruising or itching skin near the affected
veins

CAUSES
Varicose veins causes: include a weakness in
the veins, inactivity, obesity, prolonged sitting
or standing, and hormonal imbalance. Genetics
play a big role, where both parents having
varicose veins increases the risk of the disease
to 90 percent. If only one parent is affected, a
daughter has a 60 percent chance of developing
varicose veins, and a son a 25 percent chance.

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FOODS TO EAT
High fiber foods: Help relieve constipation that can cause unnecessary
pressure on the veins. Aim for at least 30 grams of fiber per day from
vegetables, fruits, nuts, seeds, coconut and sprouted grains/legumes.
Flax and chia seeds: Provide fiber and omega-3 fats, which can help reduce
stress on the veins.
Berries: Provide flavonoids that can help strengthen veins.
Cayenne pepper: Helps improve circulation.
Vitamin E: Helps prevent blood clots and improves circulation. Foods high
in vitamin E include wheat germ, almonds, raw seeds, avocado, papaya and
green leafy vegetables.
Potassium-rich foods: Electrolyte-rich foods help reduce fluid retention,
including: white beans, green leafy vegetables, potatoes, squash, avocados,
celery, grapefruit, parsley, cilantro, bananas, figs, kiwi, kefir, yogurt, salmon
and mushrooms.

FOODS TO AVOID
Trans fats: These fats worsen circulation and increase inflammation. Avoid
hydrogenated oils, such as canola, soybean, cottonseed and vegetable oils,
and even some “natural” oils, such as safflower and sunflower, which can be
partially hydrogenated.
Sugar: Leads to weight gain and inflammation.
Caffeine: Is dehydrating and can worsen varicose veins.
Alcohol: Can be inflammatory and dehydrating.
Refined and processed foods: These foods provide little nutritional value and
may increase toxins in the body, worsening varicose veins.

302
5 TOP R REMEDIES - VARICOSE VEINS
X

1 Horse chestnut (100 mg, daily)

Helps strengthen veins and can help reduce swelling.

2 Butcher’s broom (200 mg, daily)

Can reduce inflammation of the veins.

3 Grape seed extract (200 mg, daily)

Helps strengthen the vein wall.

4 Bilberry (160 mg, two times daily)

Proven to increase circulation.

5 Vitamin E (400 IU, daily)

Acts as a natural blood thinner.

BONUS REMEDY
Topically apply witch hazel and apple cider vinegar to help decrease the appearance
of varicose veins.

ESSENTIAL OILS
Helpful oils include: Cypress

To use: Cypress oil is one of the best natural treatments for reducing varicose veins
and has the ability to increase circulation and support the circulatory system. Rub 5
drops of cypress oil on the problematic area twice daily.

303
VERTIGO

Vertigo is the feeling that your head is spinning

inside, that the room is spinning or a general
feeling of physical unsteadiness. It affects 64
out of every 100,000 people, mostly women,
who are affected twice as often as men. It
generally occurs in the elderly, but can occur at
any age.

According to the National Dizzy and Balance

Center (NDBC), it is estimated that more than
40 percent of Americans will experience
dizziness/vertigo serious enough to go to a
doctor. Regardless of how minor the vertigo
may seem, it can negatively affect a person’s
independence, career, and quality of life.
Plagued with vertigo symptoms consistently
can also lead to lead to other issues, such
as fatigue, difficulty walking, depression or
disinterest in everyday activities.

SYMPTOMS
• Dizziness
• Tilting
• Sensation of spinning
• Nausea
• Eye jerking
• Headache
• Ringing in ears or loss of hearing

CAUSES
It is believed that vertigo is related to problems
with or damage to the inner ear, viral infections
or head trauma. Even dizziness that seems
minor, if undiagnosed, may be a signal of
underlying disorders, where diagnostic tests
are required to properly assess the condition.

304
FOODS TO EAT
Low sodium: Foods low in sodium to help reduce blood pressure, which can
make vertigo worse.
Omega-3 fats: Grass-fed beef, wild-caught salmon, and chia and flaxseeds
can help improve circulation and blood flow.
Fruit and vegetables: Rich in nutrients, these can be beneficial to the body.
Foods high in vitamin C: Have been shown to help ease the symptoms of
vertigo and conditions associated with vertigo, such as Meniere’s disease.
Increase your intake of vitamin C-rich fruits and vegetables, such as citrus
fruits, bell peppers, strawberries and tomatoes.
Vitamin B6-rich foods: To help reduce the dizziness and nausea that vertigo
causes, add more fish, chicken, beans, spinach, walnuts, bananas and
avocados to your daily diet.

FOODS TO AVOID
Alcohol and caffeine: Can make dizziness worse.
High sodium foods: Can offset the fluid balance in the body, and increase
blood pressure.
Sugar: Similar to high-sodium foods, sugary foods can also offset the fluid
balance in the body. It can also lead to spikes and drops in blood sugar,
which can create feelings of light-headedness, exacerbating the vertigo
symptoms.
Refined grains: The body often breaks down white and wheat bread, as well
as flour products, into sugar. Avoid these in the diet to reduce sugar levels.
Artificial sweeteners and food colors: Can irritate the nervous system.

305
5 TOP R REMEDIES - VERTIGO
X
1 Ginger root (500 mg, two times per day)
Helps improve blood flow.

2 Ginkgo biloba (60 mg, two to three times per day)

Helps improve blood flow and may help with vertigo symptoms.

3 Cayenne (300 mg, two times per day)

Helps improve circulation.

4 Turmeric (500 mg, two times per day)

Helps reduce inflammation and may improve symptoms.

5 Coenzyme Q10 (100 mg, daily)

May reduce symptoms in some people.

ESSENTIAL OILS
Helpful oils include: Frankincense, Ginger, Lavender,
Peppermint and Ylang Ylang

To use: Topically apply 2 to 3 drops of ginger oil behind the

ear and on bottoms of feet. It can also be taken in a capsule
internally. For more immediate relief, put 2 drops of frankincense
oil under the tongue following an attack. Repeat 30 minutes later
with an additional drop.

HOLISTIC TREATMENTS
Both chiropractic care and acupuncture are effective natural treatments
for vertigo. Often misalignments in the upper spine can cause issues such as vertigo as
well as organ problems associated with the kidneys and liver.

306
WARTS

Warts are noncancerous skin growths that look like small bumps and generally occur
on the fingers, toes, knees or elbows. Left alone, most warts will go away on their
own without treatment. While anyone at any age can be affected by them, warts most
generally occur during childhood or adolescence. In fact, studies have shown that up to
33 percent of children and young people have warts — whereas it is much less common
in adults, affecting an estimated 3 percent to 5 percent of this group.

SYMPTOMS
Warts can often disappear over time without treatment but for some people they are
chronic and can last for years. Different types of warts include:

• Common warts: Often appear on the hands, but can grow anywhere. Flat warts are
generally found on the face and forehead. They are common in children. They are less
common in teens and rare in adults.
• Genital warts (condyloma): Usually found on the genitals, in the pubic area and in the
area between the thighs. They can also appear inside the vagina and anal canal.
• Plantar warts: Found on the soles of the feet. They can be very painful. Many of them
on the foot may cause problems walking or running.
• Subungual and periungual warts: Appear under and around the fingernails or
toenails.

CAUSES
Warts are caused by one of the more than 70
different types of the HPV virus. Warts will
typically disappear over time without
treatment.

307
FOODS TO EAT
Foods high in vitamin C: Add in plenty of citrus fruits, bell peppers, tomatoes
and strawberries to your diet to help boost the immune system.
Foods high in zinc: Zinc is also critical for immune function. Eat oysters, beef,
pumpkin seeds, dark chocolate and spinach, which are high in this mineral.
Green leafy vegetables: Kale, spinach, arugula, chard, parsley, cilantro and
other leafy green vegetables provide vitamin A and minerals to help with
immune function.
High selenium foods: Selenium supports thyroid function and is a vital
antioxidant for the immune system. Brazil nuts are an excellent source of
selenium.
Potassium-rich foods: Electrolyte-rich foods help reduce fluid retention
including: white beans, green leafy vegetables, potatoes, squash, avocados,
celery, grapefruit, parsley, cilantro, bananas, figs, kiwi, kefir, yogurt, salmon
and mushrooms.

FOODS TO AVOID
Trans fats and hydrogenated oils: These fats reduce immune function and
increase inflammation. Avoid hydrogenated oils, such as canola, soybean,
cottonseed and vegetable oils, and even some “natural” oils, such as
safflower and sunflower, which can be partially hydrogenated.
Sugar: Causes inflammation and weakens immune system.
Refined flour and refined grain products: Break down quickly into sugar and
weaken immune system. Avoid wheat and white bread and flour products.
Gluten: Can cause inflammation and an imbalanced immune response. Avoid
wheat, rye, barley and foods with the ingredient “maltodextrin.”
Alcohol: Can be inflammatory and weakens the immune system.

308
5 TOP R REMEDIES - WARTS
X
1 Thuja (1 drop to the wart, two times daily)
Has antiviral properties.

2 Olive leaf extract (500 mg, two times daily)

Is a natural antiviral and antimicrobial.

3 Garlic (1 drop, two times daily)

Has antiviral properties.

4 Echinacea (300 mg, two times daily)

Can help boost immune function and fight viruses.

5 Selenium (200 mcg, daily)

A deficiency in this mineral can cause viruses to replicate.

ESSENTIAL OILS
Helpful oils include: Frankincense, Melaleuca (Tea Tree) and Oregano

To use: Oregano and frankincense essential oils

have been shown to effectively get rid of warts. For
plantar warts, make a blend of 1 drop each oregano
and frankincense oils with a bit of coconut oil. Apply
topically two to three times per day directly on wart and
surrounding area for two to four weeks or until the wart
is gone. Continue after wart is gone for one week to
avoid recurrence.

For genital warts, use frankincense and melaleuca oils,

and apply in the same way.

309
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HEADACHE (Tension)
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HEAVY METAL EXPOSURE (Detox)

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LUPUS
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PARKINSON’S DISEASE
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313
SINUSITIS
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SMALL INTESTINAL BACTERIA OVERGROWTH (SIBO)

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TMJ PAIN
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314