Everyone has one, and Americans are spending more and more time visiting this bathroom staple than ever before. It’s the medicine cabinet, and it’s where we turn to ease an upset stomach, tame a migraine or alleviate symptoms of the common cold. In fact, the pharmaceutical industry is booming, with estimates that the market will approach $550 billion in spending by the year 2020.
And while it’s certainly great that people are actively seeking options to support their health, I have a problem with an overreliance on the pharmaceutical industry. Many of these drugs are effective in relieving surface symptoms, yes, but they rarely get to the root cause of health conditions, and they often create new problems — like digestive distress or leaky gut — that didn’t even previously exist. Luckily, there are some natural ways to achieve the same results as a pill or syrup — and without all the nasty side effects. I’m a firm believer that food is medicine, and I always recommend people start in their kitchen if they’re truly serious about transforming their health. The good news is that if you adopt a whole foods-based, healing diet and consume the following foods regularly, you just may be able to clean out that medicine cabinet for good.
Note: This article is not meant to diagnose or treat any specific illness. If you’re suffering from any chronic health conditions, it’s imperative you seek treatment from a qualified doctor, and you should not stop taking any prescribed medications without your doctor’s consent. That said, I do wholeheartedly believe that if you make the effort to improve your diet, you can eventually lower your dependence on pharmaceuticals — or prevent it altogether.
Instead of cholesterol-lowering drugs, try almonds.
Almonds are a welcome addition to any pantry. Not only are they tasty and satiating when hunger strikes, but they pack a heart-healthy punch as well. Almonds are known for being packed with healthy monounsaturated fats (the same kind found in olive oil) and antioxidants that prevent heart disease and protect overall cardiovascular health. They also prevent stroke and heart attack-triggering plaque from building up within the arteries, while also showing significant ability to lower “bad” LDL cholesterol levels. What’s more is that these tiny, protein powerhouses can help keep you fuller longer, decreasing cravings for sweets and processed carbs, thus making it easier to drop those extra pounds and/or maintain a healthy weight — another critical factor in heart health.
[See: The 38 Best Diets Overall.]
Instead of sleeping pills, try quinoa.
Ask any person on the street how they’re doing, and the first response you’re likely to get is “busy.” Americans are so busy, in fact — bouncing from meeting to meeting, shuttling kids to extracurricular activities, always checking email on ever-present smartphones — that no one seems to be getting any sleep. Couple that with the constant stress of trying to be more and do more, and it’s no surprise that adults aren’t getting the recommended 7 to 9 hours of sleep at night.
One of the best all-natural sleep aids is to simply consume more foods that are rich in tryptophan. Tryptophan is the amino acid we hear about most often around Thanksgiving because it helps move your brain into a relaxed state and makes you want to crash on the couch right after your plate of turkey. But tryptophan is also found in carbohydrates — just make you sure you stay away from the processed stuff and opt for 100 percent whole-grain varieties. Quinoa is one of my favorites, and I love it in this quinoa salad with dark cherries and kale, or this quinoa porridge that is perfect for breakfast on cool, fall mornings.
[See: Quinoa 101: What It Is and How to Cook It.]
Instead of diet pills, try avocado.
These days it seems like everyone wants to lose a couple pounds, and while that’s not a bad thing in itself, the effort to reach a lower number on the scale can get downright dangerous when people start resorting to fad diets and diet pills. What experts are finally starting to realize is that one of the most effective tools against excess fat is actually more fat — as long as it’s the right kind. No, you can’t load up on French fries and mozzarella sticks and expect to slip into your skinny jeans by Friday. But if you incorporate more healthy, monounsaturated fat into your diet — like the kind found in avocados — you can turn your body into a fat-burning machine. That’s because those fats are filling and increase satiety hormones, which helps you eat less overall and forces your body to rely on its own fat stores for fuel. Avocados are also rich in fiber, which will keep your digestive system humming nicely and prevent any weight gain — or difficulty in weight loss — from built-up toxins.
Instead of laxatives, try chia seeds.
Having problems staying regular? Skip the gritty, processed fiber powders and try chia seeds instead. Chia seeds have been the darling of the superfood movement for the past several years, and with good reason. They’re versatile, able to be used whole or ground, whether as the perfect smoothie booster, as an egg replacer in vegan-friendly baked goods or in hundreds of other uses. Chia means “strength” in the ancient Mayan language, and the tiny seeds have long been known for their energy and endurance boosting abilities.
While we can still use them for those same benefits, one of my favorite uses of chia seeds is to combat constipation. One serving has a whopping 11 grams of fiber, and when you soak chia seeds in water, they form a sticky gel that slides through the digestive tract, pulling out toxins and helping to form healthy stool. Chia seeds are also known to work as an effective prebiotic, supporting the growth of probiotics in the gut, which works to and further maintain healthy digestion and elimination.
[See: What to Eat, Drink and Do to Relieve Constipation.]
Instead of aspirin or ibuprofen, try turmeric.
Practioners of eastern medicine have long known about the tremendous healing properties of turmeric, and the modern, western establishment is finally starting to catch up. Turmeric is an ancient root that has been used as a spice in Indian and other ethnic cuisines for thousands of year, but it’s making a name for itself outside the kitchen as well. More than 6,000 studies on circumin (the active ingredient in turmeric) show that the compound is as, or more, effective than pharmaceuticals in treating a variety of health conditions, including depression, diabetes, arthritis and general inflammation — the root cause of most diseases. Those anti-inflammatory properties, along with the plant’s ability to trigger the brain’s natural pain-relieving response, make turmeric a powerful drug alternative.
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The Ultimate Grocery Shopping List to Replace Your Medicine Cabinet originally appeared on usnews.com
