Cheat Sheet

Natural Cures For Dummies Cheat Sheet

From Natural Cures For Dummies

By Scott J. Banks, Joe Kraynak, J. J. Virgin

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.

7 Fundamental Principles of the Natural Cures Approach

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.

10 Junk “Foods” to Remove from Your Diet for the Natural Cures Approach

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.

Natural Cures: 7 Foods That Support Good Health

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.

3 Natural Supplements to Help Cure Leaky Gut Syndrome

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.

A Natural Cure Supplement Regimen for Fighting Infections

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