J. J. Virgin

Article / Updated 06-05-2023

A natural cures approach to life doesn’t mean you should never take treatment for ailments. Antibiotics are necessary for treating severe bacterial infections, but they’re often overused and frequently cause more harm than good: Antibiotics don’t just target the bad bacteria. They also wipe out many of the beneficial bacteria that improve digestion and produce nutrients, such as B vitamins, that your body needs to survive. Killing off beneficial bacteria upsets the delicate balance of intestinal microflora, leading to yeast overgrowth and infection. Alterations of the gut flora can have devastating effects on your overall health. The bacteria in your gut shapes your metabolism and can affect your behavior and your ability to fight pathogens. Overuse of antibiotics over time results in bacteria that are resistant to the antibiotic, making the medication less effective or completely ineffective in treating the infections they were developed to cure. Even if you don’t take prescription antibiotics, many of the foods you eat probably contain antibiotics. Seventy percent of all antibiotics are sold to commercial livestock suppliers, so if you consume meat or dairy products from these suppliers, you’re probably getting a daily dose of antibiotics. To reduce your exposure to antibiotics from these sources, purchase free-range, grass-fed, pastured animal products. Take antibiotics only for bacterial infections that threaten life or limb, never for viral infections, such as the common cold, the flu, most coughs and sore throats, some ear and sinus infections, or bronchitis. Antibiotics do not cure viral infections. Using antibiotics to treat viral infections only kills the good bacteria in your system and contributes to making bacteria more resistant to antibiotic treatment. If you must take an antibiotic to treat a bacterial infection, then follow this protocol to help preserve the good bacteria and restore a healthy balance of microflora in your gut during and after antibiotic treatment: During the time you’re taking the antibiotic, maintain a healthy gut by taking the following supplements: Colostrum: 10,000 mg daily L-glutamine: 3 grams twice daily For 30 days, including the time you’re taking the antibiotic, take the following probiotics: Saccharomyces boulardii: 250 mg twice daily Multistrain containing Lactobacillus acidophilus, Bifidobacterium longum, and Lactobacillus plantarum: 15 billion CFUs After the 30 days, switch to lower maintenance doses of broad-spectrum probiotics: Multistrain probiotic: 5 billion CFUs daily, containing 3 billion Lactobacillus helveticus, 1 billion Lactobacillus rhamnosus, and 1 billion Bifidobacterium longum HOWARU bifido (Bifidobacterium lactis): 15 billion CFUs daily Follow these dietary suggestions: Consume whole foods with plenty of vegetables, oily fish, and quality proteins. Consume fermented foods, including sauerkraut, kvass, kombucha, kimchi, pickles, and fermented vegetables. These are a great source of probiotics. Avoid foods that feed yeast and pathogenic bacteria, including sugar, juice, wheat, and potatoes.

Article / Updated 04-06-2023

Eating junk foods isn’t simply a matter of “garbage in, garbage out.” The natural cures approach encourages you to think about the effect this food has on your body. Junk food is bad for your body and your health because of the long-term and possibly irreversible damage it can do to your body as it passes through your system. You can take a big first step toward wellness by eliminating from your diet the worst of the junk foods: Sugar, especially in soda pop and fruit juices Artificial sweeteners, including aspartame, saccharine, and sucralose Trans fats (hydrogenated and partially hydrogenated oils) Nonfat or low-fat foods — when manufacturers remove fat, they end up replacing it with sugar Wheat, which is very high on the glycemic index, and gluten, which many people react to Soy, which messes with your hormones and reduces absorption of key minerals, including calcium, magnesium, and zinc Dairy, including cow milk, cheese, ice cream, and yogurt Corn, including corn syrup, high-fructose corn syrup, and corn oil Peanuts and peanut butter, which commonly trigger an immune response Genetically modified organisms (GMOs), because scientists still aren’t clear on the potential harm these products can cause to the human body The easiest and best way to avoid the items on this list is to focus on what you can eat: organic vegetables, fruits, seeds, and nuts. If you eat meat, stick with wild game, such as fish caught in the wild (not farmed), and pastured animal products (including eggs). If you need a starch, eat small portions of potatoes or brown rice only two or three times a week. This diet is very close to the Paleo Diet and includes the foods that the evolutionary process prepared people to eat.

Article / Updated 12-13-2021

Vitamins are organic compounds or groups of organic compounds that your body needs but either can’t make or may not make in sufficient quantities. So, you need to consume them. The table below presents the essential vitamins, along with a couple other key compounds, that play a role similar to that of vitamins. Essential Vitamins Vitamin May Help with Food Sources A (retinol) Better form: Retinyl palmitate and beta­carotene Cardiovascular health; cancer prevention; eye disease, including cataracts and macular degenera­tion; skin conditions, including acne and psoriasis; measles; inflammatory bowel disease (IBD) Note: Don’t take an elevated dose of vitamin A as retinol or retinyl esters without your doctor’s approval. If you’re pregnant, don’t take vitamin A beyond your prenatal vitamins. Supplement vitamin A in children only as a last resort and only at low dosages. Yellow, orange, and green vegetables and fruits, including carrots, pumpkins, sweet potatoes, winter squash, broccoli, peas, kale, spinach, apricots, peaches, tangerines B1 (thiamin) Better form: Benfontamine Brain and nervous system support, cardiovascular health, beriberi, Wernicke‐Korsakoff syndrome, cataracts, Alzheimer’s disease, heart failure Sunflower seeds, navy beans, black beans, barley, green peas B2 (riboflavin) Better form: Riboflavin 5’‐phosphate Cardiovascular health, migraine headaches, cataracts, glaucoma, cervical cancer Soybeans, beet greens, spinach, tempeh, yogurt B3 (niacin) Better form: Nicotinic acid, not niacinamide (nicotinamide) or inositol hexanicotinate Cardiovascular health, high cholesterol, atherosclerosis, diabetes, osteoarthritis Note: Don’t take niacin if you have gout, and don’t take more than 1.5 grams daily without medical supervision and monitoring of liver enzymes. Tuna, chicken, turkey, salmon, lamb B5 (pantothenic acid) Adrenal system support, nervous system support, high cholesterol, high triglycerides, wound healing, rheumatoid arthritis Whole grain cereals, eggs, meat, legumes, shitake mushrooms B6 (pyridoxine) Better form: Pyridoxal 5’‐phosphate Heart disease, morning sickness, macular degeneration, depression, premenstrual syndrome (PMS), carpal tunnel syndrome, rheumatoid arthritis, tardive dyskinesia Note: Compromised liver function may prevent the liver from converting other forms of B6 into pyridoxal 5’‐phosphate, which the body can use. Tuna, turkey, beef, chicken, salmon B7 (biotin) Blood glucose regulation, hair and nail problems, seborrheic dermati­tis, diabetes, peripheral neuropathy Organ meats, peanuts, almonds, barley, brewer’s yeast B9 (folate) Better form: 5‐MTHF (5‐methyltetrahydrofolate) Brain and nervous system health, neural tube defect prevention in pregnancy, heart disease, age‐related hearing loss, macular degeneration, depression, cancer Leafy green vege­tables, legumes and lentils, avocado, broccoli, mango B12 (cobalamin) Better form: Methylcobalamin, sublingual, fast‐dissolving tablet Pernicious anemia, heart disease, macular degeneration, fatigue, breast cancer, male infertility Fish and shellfish, dairy products, organ meats (especially liver and kidney), eggs Choline Better form: Choline dihydrogen citrate Brain and nervous system health, neural development in pregnancy, liver and kidney health, asthma Eggs, brussels sprouts, broccoli, cauliflower, collard greens C Better form: Mineral ascorbates Heart disease, high blood pressure, common cold, cancer, osteoarthritis, macular degeneration, pre‐eclampsia, asthma, immune support Note: Avoid vitamin C as ascorbic acid and any products that contain sugar or artificial sweeteners. Papaya, bell peppers, broccoli, pineapple, citrus fruits and juices D Better form: D3 (cholecalciferol) Osteoporosis and other bone disorders, immune support, autoimmune­ disorders, neurological brain disorders, Alzheimer’s disease, demen­tia, balance, parathyroid problems, high blood pressure, cancer, seasonal affective disorder (SAD), diabetes, heart disease, multiple sclerosis (MS), obesity, overall longevity Note: If you’re taking a vitamin D supplement, adequate calcium and magnesium intake are also required. See note following this table for dosage information. Sunlight, beef liver, cheese, egg yolks, fatty fish E Better form: Mix of tocopherols and tocotrienols Heart disease, cancer, photodermatitis, Alzheimer’s disease, eye health, menstrual pain, diabetes, pre‐eclampsia, tardive dyskinesia, rheumatoid arthritis, lipid production Liver, eggs, nuts (especially almonds, hazelnuts, and walnuts), sunflower seeds, green leafy vegetables K Better form: K2 (menaquinone) Excessive bleeding; osteoporosis Note: Don’t supplement with vitamin K if you’re on blood‐thinning medications. Kale, spinach, greens (mustard, collard, and beet) Have your vitamin D levels checked yearly and try to maintain an optimal level of 50 to 80 ng/ml. If your level is less than 50 ng/ml, increase exposure to sunlight or take a vitamin D3 supplement. Without sunblock and with arms and legs exposed, your skin makes 10,000 to 15,000 units of vitamin D. Here’s how much additional vitamin D you need based on your vitamin D level: Vitamin D Level Additional Vitamin D Needed <10 ng/mL 10,000 units per day 10–20 ng/mL 10,000 units per day 20–30 ng/mL 8,000 units per day 30–40 ng/mL 5,000 units per day 40–50 ng/mL 2,000 units per day

Article / Updated 08-18-2021

Homeopathy is based on the law of familiars or treating like with like — using a substance that causes certain symptoms in a healthy person to alleviate those same symptoms in someone who’s ill. For example, coffee keeps most people awake, but for some people who have trouble sleeping, a homeopathic preparation of coffee helps them sleep. The table lists many of the more common substances used as homeopathic remedies and the ailments those treatments are used for. Common Homeopathic Treatments Homeopathic Remedy Ailments It Treats Aconitum napellus (aconite) Angina, anxiety, arrhythmia, asthma, heart failure, postoperative pain Allium cepa Allergies, colds, cough, ear infection, hay fever, headache, laryngitis, sore throat Antimonium tartaricum Acne, asthma, bronchitis, chicken pox, cold, cough, respiratory conditions Apis mellifica Bee stings, hives, insect bites, urinary conditions Arnica montana Arthritis, bruises, black eyes, muscle pain, physical trauma, pulled muscles or tendons, shin splits, shock from trauma, tinnitus following injury Arsenicum album Anxiety; asthma; cold and flu; diarrhea; eye pain, burning, or itching; food poisoning; skin conditions, including eczema, psoriasis, dry skin, rashes; sore throat; indigestion Belladonna Chicken pox and shingles; cold; colic; delirium; earache; eye pain, burning, or itching; dry, hot nose; fever; headache; measles and mumps; sore throat; stomachache with loss of appetite; tonsillitis; toothache Bryonia alba Abdominal pain, arthritis, back spasms, colic, constipation, cough, diarrhea, fever with chills, flu, gas, headache, heartburn, indigestion, mood disorders, sciatica, sprains and strains Calcarea carbonica Anxiety and phobias, bone and joint pain, chronic fatigue, dental problems, digestive disorders, headache, menstrual issues, muscle weakness, osteoarthritis, teething discomfort Calcarea phosphorica Fractures that are slow to heal, growing pains, headache, joint pain, rheumatism, tooth decay, teething discomfort Cantharis Acid reflux, attention deficit and attention deficit hyperactivity disorders (ADD and ADHD), bladder infections, bleeding/hemorrhaging, burns, digestion issues, insect bites and stings, sunburn Carbo vegetabilis Chronic, unexplained illness; cough; heartburn and other digestion conditions; tinnitus Chamomilla Colic, diarrhea during teething, earache, fever, insomnia, toothache, irritability (especially in children), menstrual issues (including cramping and breast pain), swollen glands, teething discomfort Cocculus indicus Dizziness, motion sickness, nausea, vertigo, menstrual issues Coffea cruda Anxiety, depression, headaches, insomnia Colocynthis Colic, neuralgia (nerve pain), sciatica Euphrasia (eyebright) Eye conditions, including inflammation, injuries, irritation, conjunctivitis, and watery eyes; nasal allergies and excessive discharge Ferrum phosphoricum Diarrhea with fever; fever; headache; earache that doesn’t respond to belladonna; hemorrhaging, especially nose bleeds; sore throat; cough that’s better at night; sleeplessness and restless dreams Gelsemium Cold, flu, headache, heat exhaustion, anxiety, neuralgia, sore throat, vertigo Hepar sulphuris Abscesses, acne, cold, ear infection, gingivitis, hay fever, cough, croup, hoarseness, sore throat, skin infection, night sweats Hypericum (St. John’s wort) Anxiety, bee stings, dental pain related to dental procedures such as tooth extraction or root canal, depression, headache, insect bites, nerve injury, postoperative pain, puncture wounds (to prevent lockjaw), skin conditions including corns and varicose ulcers; splinters; tailbone injury Also useful as a topical treatment for all sorts of injuries and burns Ignatia amara Emotional disorders, including depression, grief, and anxiety; headache; sore throat; cough; menstrual problems Ipecacuanha (ipecac) Asthma, bronchitis, heavy bleeding (nasal or menstrual), headache, migraine, morning sickness, motion sickness, nausea, recurrent fevers, whooping cough Kali bichromicum Bronchitis; cold with thick, gooey mucus; earache and ear infection; localized pain (especially with headache); migraines; nasal allergies and sinusitis; vaginitis Kali carbonicum Asthma, backache, bronchitis, cold, congestion, pneumonia, respiratory infections Lachesis Acne, circulatory problems (characterized by bluish, purplish, or blotchy skin), hemorrhoids, high blood pressure, migraines, painful periods, Raynaud’s syndrome, rosacea Ledum Alcoholism, bee stings, black eyes, bruises, gout, insect bites, puncture wounds, rheumatism, sprains and strains Lycopodium Anxiety; constipation; digestive issues related to the liver, gallbladder, urinary, and digestive tracts; flatulence; irritable bowel syndrome (IBS); nausea and vomiting; panic attacks Magnesia phosphorica Abdominal and menstrual cramps, colic, muscle spasms Mercurius vivus Bad breath, boils, colds, cystitis, earache, gingivitis, diarrhea, sore throat, sweating, tonsillitis, trembling, weakness Natrum muriaticum Eye conditions, including dry eyes, itchy eyes, poor eyesight, and glaucoma; water imbalances that may cause sinusitis, hay fever, edema, puffy eyes, circles under eyes, water retention, and perspiration problems; fatigue Nux vomica Digestion issues, including acid reflux, gas, heartburn, indigestion, nausea, and vomiting; constipation alternating with diarrhea; hemorrhoids; flu Phosphorus Anxiety, bleeding, cold, constipation, cough, dark circles under eyes, diarrhea, flu, hoarseness, indigestion, nausea, pallor, vomiting Podophyllum Diarrhea, heartburn, indigestion, IBS Pulsatilla Bedwetting, chicken pox, cold with heavy yellow discharge, cough, cystitis, earache, fainting, indigestion, insomnia, menstrual problems, sties, varicose veins Rhus toxicodendron Aches and pains, back pain, chicken pox, cold sores, cough, flu, hives, hoarseness, poison ivy, sore muscles, rheumatoid arthritis, sciatica, sprains and strains Ruta graveolens Back pain, bone injuries, dental problems (dry socket), eye strain, headache, joint pain, sciatica, sprains and strains Sepia Depression, exhaustion, female hormone imbalance, hair thinning, hot flashes, irritability, mood swings, seasonal affective disorder (SAD) Silica Hair, skin, and nail issues; nutritional deficiencies Spongia tosta Asthma, colds, cough, croup, exhaustion, goiter, hoarseness, laryngitis, sore throat, thyroid problems Staphysagria Anxiety, bladder infection, cystitis, depression, emotional distress, menopause symptoms, posttraumatic stress disorder (PTSD), urinary urgency Sulfur Acne, cold, conjunctivitis, constipation, diarrhea, digestive disorders, eczema, hemorrhoids, nausea, shortness of breath, skin conditions, sties Tabacum Anxiety, morning sickness, motion sickness, nausea, vomiting Urtica urens (stinging nettle) Allergies, anemia, bee stings, burns, hives, insect bites, poison ivy, rheumatism, skin irritations Veratrum album Cough, constipation, cramps, diarrhea, headache, heat exhaustion, menstrual disorders, nausea, vomiting

Cheat Sheet / Updated 03-27-2016

The natural cures approach to healing and wellness relies primarily on nutrition, nutritional supplements, and herbs to give the body what it needs to achieve optimal health and to prevent and fight illness. This cheat sheet brings you up to speed on the fundamentals of natural medicine, recommends which foods to eliminate and add to your diet, and provides protocols you can follow to maintain healthy digestion, prevent or cure leaky gut syndrome, and fight off infection.

Article / Updated 03-26-2016

Natural cures can help with lots of different ailments. Leaky gut syndrome is a condition in which the small intestine becomes more porous and permeable than normal, allowing irritants, such as toxins, undigested food particles, waste products, and microbes, to leak into surrounding areas where these substances shouldn’t be. Leaky gut causes the immune system to identify food particles as alien invaders and launch an attack that leads to inflammation and a host of health symptoms, including food allergies and sensitivities, digestive upset, diarrhea, lupus, chronic fatigue syndrome, diabetes, multiple sclerosis, high blood pressure, and cardiovascular problems. Treatment for leaky gut syndrome focuses on restoring the health of the entire digestive system, particularly the small intestine. Diet is key. A key first step is to avoid wheat, sugar, dairy, soy, corn, and trans fats, which contribute to a leaky gut. Almost every autoimmune disorder has a common characteristic of leaky gut unless proven otherwise. In leaky gut, large protein molecules, such as gluten from wheat, pass between intestinal cells that have become more permeable. Gluten releases zonulin, an enzyme made by the body that breaks the seal between digestive tract cells. All humans make zonulin when they ingest gluten, and zonulin causes leaky gut. In addition to avoiding junk food and eating healthy, take the following supplements to support a healthy gut and the beneficial microbes that live there: Colostrum: 10,000 mg daily Probiotic: A combination of probiotic bacteria that supports gastrointestinal and immune system health, consisting of 5 billion live organisms per dose from well-researched strains chosen for their ability to maintain viability throughout the small intestine: Lactobacillus helveticus Rosell-52 (3 billion CFUs) Lactobacillus rhamnosus Rosell-11 (1 billion CFUs) Bifidobacterium lion gum Rosell-175 (1 billion CFUs) Alkalizing super green drink: 1 or 2 drinks daily between meals to help calm and heal an irritated gastric and esophageal lining Make your own alkalizing super green drink from organic ingredients or choose an organic product that’s low in total sugar (less than 10 grams) and free of artificial coloring and sweeteners. Check out Vida Pure Mighty Maca super alkalizing green drink. You can also improve gut health by eating fermented foods, including organic pickles, sauerkraut, yogurt (full-fat varieties without added fruit or sugar), miso, tempeh, and kimchi, to support beneficial microbes in your gut. Eat relaxed, not in a hurry, and chew your food to liquid before swallowing to improve the breakdown and absorption of nutrients. Stop eating when you’re 80 percent full to prevent indigestion and to help to maintain a healthy weight.

Article / Updated 03-26-2016

The term natural cures includes many different approaches to health and wellness — everything from aromatherapy and homeopathy to massage and nutritional medicine — but all the methodologies that fall under the natural cures umbrella reflect the following seven core principles: Treat the cause, not the symptoms. When you treat symptoms, you’re just playing whack-a-mole and masking the underlying condition that’s causing the illness. Treat the underlying cause, perhaps a nutritional deficiency or system dysfunction, and the symptoms subside. Treat the patient, not the illness. Every person is unique. There is no one-size-fits-all secret to wellness or cure for illness. Your body is the best medical treatment facility in the world. Your body is equipped to fight illness and repair itself, assuming you supply what it needs. Food is the best medicine. The things you eat and drink provide the fuel and nutrients your body needs to carry out millions of bio-electrical-chemical reactions daily. You can’t eat junk and expect to be well. Exercise is essential. Your body needs regular physical activity to maintain healthy respiration, circulation, muscle tone, and healthy bones. Get at least 30 minutes of aerobic exercise daily, along with some sort of strength training three times a week. Stress kills. Excessive, long-term physical or emotional stress strains your endocrine system, throwing your hormonal balance out of whack. Do what you can to keep daily stress down to a dull roar. Sleep heals. Sleep about one third of the day to enable your body to rest and recuperate. If you’re getting less than five hours of sleep daily or if you feel tired soon after waking, you have a problem.

Article / Updated 03-26-2016

Most diets recommend some form of calorie counting, the natural cures approach included, but foods are more than merely energy that your body either burns or stores as fat. Food also provides the building blocks for every cell in your body and conveys crucial information that your DNA uses to help your body adapt to the environment in which it lives. The calories in a head of cabbage tell your body something far different than do the calories in a can of cola. The biggest first step toward healthy living is to put only healthy stuff in your body. Be sure your diet is built on these healthy foods (and eat organic whenever you have the choice): Vegetables of all kinds and colors, mostly the green leafy variety Low-glycemic fruits, including organic strawberries, blueberries, raspberries, and blackberries Nuts and seeds, which are great sources of protein, healthy fats, and fiber Avoid peanuts, which are highly allergenic for many people and often contain aflatoxins (potent carcinogens) and molds. Omega-3 essential fatty acids (EFAs), which are most highly concentrated in fatty fish (salmon, sardines, herring, mackerel, and tuna, for example), walnuts, flaxseeds, and flaxseed oil Beans (canned or dried), which are an excellent source of fiber, protein, and other nutrients Fermented foods, including organic pickles, sauerkraut, yogurt (full-fat varieties without added fruit or sugar), miso, tempeh, and kimchi, to support beneficial microbes in your gut Oils (excluding cottonseed and canola); cook only with coconut or palm oil (high-heat) or olive oil (medium-heat) What about beverages? The best drink is quality spring water. Green and herbal teas are also recommended. If you drink coffee, try to limit your consumption to only two small (6 to 8 ounce) cups daily, and stop drinking it at least eight hours before bedtime. Chew your food to liquid before swallowing to improve the breakdown and absorption of nutrients.

Article / Updated 03-26-2016

Natural cures can help fight infections. Conventional treatments for the common cold and other infections target symptoms and tend to impair the body’s own defense mechanisms. These mechanisms are designed to purge the viruses or bacteria from the body. Although you may need to alleviate symptoms to make it through the day at work or school, you can speed your recovery by giving your immune system a boost. At the first sign of cold, flu, or other infections, hit back hard by boosting your body’s immune system with all of the following supplements; continue them until the symptoms subside: Colostrum: 10,000 mg one or two times daily Proline-rich polypeptides: 4 sprays in mouth, hold for 30 seconds and swallow, twice daily early morning and before bed, for a total of 16 mg daily Probiotics: Saccharomyces boulardii: 250 mg twice daily A multistrain containing Lactobacillus acidophilus, Bifidobacterium longum, and Lactobacillus plantarum: 15 billion CFUs twice daily HOWARU Bifido (Bifidobacterium lactis): 15 billion CFUs twice daily Vitamin C (mineral ascorbates): 1,000 to 3,000 mg daily Whole beta glucan: 500 mg twice daily Vitamin A: 10,000 to 25,000 IUs daily Don’t take vitamin A if you’re pregnant, and don’t take an elevated dose of vitamin A any longer than three months. Vitamin D3: 5,000 to 10,000 IUs daily (get tested and aim for a blood level of 60–80 ng/dl) Zinc: 20 mg lozenges several times daily dissolved in mouth, plus 20 mg in pill form twice daily Don’t take more than 40 mg of zinc for longer than a couple of weeks. Andrographis: 200 mg twice daily Isatis extract: 150 mg twice daily Licorice extract: 80 mg twice daily Olive leaf: 1 to 2 g daily

Article / Updated 03-26-2016

Antacids are counter-productive to a natural cures approach. Many people who experience indigestion, heartburn, gastroesophageal reflux disease (GERD), and other gastrointestinal disorders take antacids or proton pump inhibitors (PPIs) — a class of medications that shut down the production of hydrochloric acid by glands that line the stomach. None of these medications is an effective long-term treatment, and most of them, if used long term, do more harm than good. Here’s why: Decreased stomach acid impairs your ability to fully digest food. Undigested food enters the small intestine, setting the stage for small intestinal bacterial overgrowth (SIBO), which causes gas, abdominal bloating, diarrhea, constipation, abdominal pain, irritable bowel syndrome (IBS), and fibromyalgia. Poorly digested food inhibits the absorption of vitamins, minerals, and other nutrients. Deficiencies in B vitamins increase homocysteine, which contributes to heart disease, dementia, and other chronic illnesses. Poor absorption of calcium and other minerals results in bone loss, increasing the risk of osteoporosis. PPIs have even been linked to anemia. Reduced stomach acid impairs the body’s ability to keep potentially harmful bacteria, such as H. pylori, in check. H. pylori may be beneficial when balanced with other intestinal microbes, but if it overpopulates the gut, it may cause inflammation that gives rise to acid reflux, gastric ulcers, and stomach cancer. Insufficient stomach acid hampers the stomach’s ability to fight foodborne pathogens, increasing the risk of food poisoning. To compensate for a reduction in stomach acid, the body may produce even more acid, particularly after you stop taking the medicine. This rebound effect may worsen symptoms over the long haul. Don’t stop taking PPIs cold turkey because the rebound effect is likely to give you the worst indigestion you’ve ever had. Wean yourself slowly off them, halving your dosage every five to seven days and then switching to a low-dose, over-the-counter alternative for several days before stopping. Instead of taking antacids, especially PPIs, prevent indigestion naturally by taking these actions: Avoid foods and substances that worsen symptoms, including caffeine, alcohol, nicotine, spicy or highly acidic foods, and any foods you’re allergic or sensitive to. Wheat and dairy are the worst offenders, so avoid these foods as you taper off your use of PPIs. Avoid sweetened foods and beverages, trans fats (containing hydrogenated and partially hydrogenated oils), and highly processed foods. Eat more vegetables and noncitrus fruits. Take 75 mg of zinc carnosine twice daily — once after breakfast and again before bed. Before meals, take a quality probiotic with at least 5 billion CFUs of a multistrain containing Lactobacillus acidophilus and Bifidobacterium. Take the following digestive enzymes with meals: Protease: 50,000 to 100,000 USP Amylase: 50,000 to 100,000 USP Lipase: 8,000 to 15,000 USP Take 300 to 600 mg of betaine HCL and 50 to 100 mg of pepsin in the middle of a meal. Often the problem is not too much stomach acid but too little. Change the way you eat: Eat smaller meals more frequently and stop eating when you’re 80 percent full. Chew your food to liquid before swallowing. If you need to drink something during meals, drink no more than 4 ounces of water or a couple ounces of red wine. Fluids dilute stomach acid and inhibit proper digestion. Before eating a meal, reduce stress by taking three slow, deep breaths in through your nose and out through your mouth. Stop eating three hours before bedtime. L-glutamine, aloe, and licorice are all very soothing to inflamed gut mucosa and are likely to help with indigestion.