Domestic Medicine Information
Tips to be Healthy
If you will do nothing beneficial for your health, your body will make sure to remind you about it.
Food and Dietary Advice
Appetite and Eating Habits
Treatment of the Common Cold and FluBlog
Food and Dietary Advice
Always try to eat the freshest and the least processed food. It is better to use locally grown produce.
Please avoid using a microwave for cooking or even defrosting.
Food should be processed to the least degree while cooking. Baking, broiling, and steaming are excellent choices instead of frying. Oils should be added to the already cooked food.
If occasional eating fried food, it would be recommended to consume some fresh cold pressed oil within the same meal. When your body consumes the “good oil” first, the trans-fat oil will have less of a negative effect. Only cold pressed oil should be used (e.g. olive oil or flaxseed oil).
It is critical to eat some leafy vegetables daily, e.g. salads, parsley, dill, etc. Vegetable salads could be consumed in generous quantities.
Please remember that there are at least 7 different types of hot cereals (e.g. oatmeal and buckwheat), as well as different types of bran. It is very beneficial for your health to eat hot cereal daily. Hot cereals should only be cooked with water. Dried fruit, nuts, and honey, cold pressed oil should be added to you hot cereal when it is ready.
Please limit all starchy products and carbs – potatoes (except young ones), pasta, white rice, popcorn and chips.
Whole grain bread and rye bread should always be a part of your diet.
When we have a balanced diet, we don’t need to eat much animal protein. In fact our gut micro flora is capable of producing proteins. Nuts, legumes, beans, lentils and peas can compensate for animal proteins. Beef has the highest nutritional value of all animal proteins, followed by a young lamb, venison, and chicken. The best way to prepare fish is to steam or broil it in the oven at a low temperature.
You should have separate daytime periods for the consumption of carbohydrates and proteins. The carbs – potatoes, bread and cereals should be eaten in the morning and afternoon until 2 p.m., while proteins – meat, fish, eggs, milk, cottage cheese, nuts, soy beans and peas, should be eaten in the afternoon (after 2 p.m.) and evening.
Ayurvedic medicine taught us that many fruits are not compatible with each other, so it would be better to eat them separately with some time intervals.
Healthy individuals should not drink more than 1.5-2 liters per day (depending on the weather and climate conditions). For people suffering from chronic illnesses, this amount needs to be reduced.
Please avoid all processed juices, fruit drinks and pop. Healthier choices include fresh pressed juices and drinks based on (preferably) fresh and frozen berries. Sugar should be replaced with honey, agave nectar or fructose.
Black tea and coffee can be replaced with green tea or herbal infusions , but please consult with your doctor first. These infusions should be varied, each being consumed continuously for no longer than one week. Please avoid packaged tea as it contains too many chemical additives.
Appetite and Eating Habits
The only time that you should be eating is when you are hungry. Trust me, this is actually easier said than done. However it is the first step to healthy eating habits and can be the undoing of many other weight-loss attempts
Keep a regular eating schedule: try to eat every day at the same time and avoid snacking between meals. You should leave the table with a feeling of a slightly empty stomach.
You should never eat while experiencing pain or discomfort. You should also refrain from food if don’t feel well either physically, emotionally or mentally – or when you have a high fever. During illnesses with a fever, people should be fasting, rather than eating. Strong emotions, such as anger, hatred, envy, fear, doubt or anxiety interferes with food assimilation, so even the healthiest diet provides little benefit.
Digestion requires your body to work. You should not be eating before, during and/or after exhausting activities – physical or mental. Never eat when you don’t have enough time for a meal. People need to have a rest not only after the meal, but also before the meal – otherwise, they are too tired to eat and digest properly.
During wintertime, we should eat foods that supply our body with “warming energy.” We should give preference to the foods that have accumulated the energy of the sun during the summer months (grains, vegetables, root vegetables).
In summertime, we should eat more watery “cooling” foods, such as tomatoes, cucumbers, watermelons and berries. Those foods are not suitable for winter due to the opposite energy balance.
For better digestion please drink liquids either 10-15 min before meals, or 2 hours after them.
Fasting and semi-fasting days are very beneficial. During those days, you should only have liquids, such as fresh water, or water diluted with fresh squeezed juice. Another possibility is to only eat fruit.
Chronic illness leads to acidification of the body. A good diet helps alkalize tissues, and thus improves overall health. The best alkalizing method includes drinking fresh lemon or lime juice, or a rosehip infusion. Juice from half a lemon or lime should be squeezed, and the juice should be added to a glass of mineral water.
Physical exercise is absolutely essential for the proper absorption of nutrients. “The diet without physical activity cannot keep people healthy,” said Hippocrates. Walking or hiking in clean areas (parks and woods) should be an important part of your routine. A world-wide study has just established that women up to the age of 40 and men up to 50 need 12,000 steps a day.
Get outside in the sunshine for a natural boost. The sun's rays on the skin help your body produce vitamin D, which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer.
Don’t forget about your biological body rhythm. The peak of activity is between 12 a.m. and 8 p.m. This means that your breakfast should be no earlier than 4 hours from waking up, and your supper should be at least 4 hours before bed.
Keep a regular sleep schedule by going to bed and getting up at the same time each day. Getting back in sync with your body’s natural sleep–wake cycle (your circadian rhythm) is one of the most important strategies for achieving good sleep.
Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Its production is controlled by light exposure. Your brain should secrete this hormone more in the evening, when it is dark, to make you sleepy, and less during the day when it is light and you want to stay awake and alert.
That’s why it is important to spend time outside during the day or let as much day light as possible into your home or workplace as possible and refrain from TV and computer at the end of the day, especially before going to bed.
The safe and effective means to stimulate our own protective mechanisms to prevent and fight the diseases include some trivial hygienic measures, water treatment, using plants in crude forms and in specially prepared homeopathic forms.
To prevent the spread of colds and flu, there is an easy and effective “stay home” prescription. At the first signs of a cold or flu, stay home for at least three days. It is very important to air the house every day in order to have fresh air.
It is useful to keep some plants in every room of you house which give off special active volatile substances called phytoncides. The word phytoncide means "exterminated by the plant." They work by preventing the growth of the attacking organism. Various plants such as onion, garlic, tea tree, oak and pine tree, are very good examples of the plants which give off phytoncides.
The best way to get rid of a cold or flu is to sweat it out. You can regularly take hot foot baths and drink some sudorific (making you sweat) herb teas before and during this bath. During the foot bath, you need to keep your feet in the hot water, as hot as you can bear it, for 15-20 min – and add more hot water from time to time to keep the temperature up. The nourishing herb teas include Nettle, Red clover, Raspberry leaves and berries, Elderberry blossoms and berry, Ginger and Thyme.
If the flu persists you’ll probably need a more specific remedy. There are many specific homeopathic remedies that are useful for treating colds and flu such as Aconitum, Belladonna, Gelsemium, Eupatorium perfoliatum and more. Please consult me or your homeopath for prescribing the remedy which would best suit your condition.