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The Nature Cure: The Science of Natural Medicine – 2

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Qinwen

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“The basics are clear: a plant-based diet with as few animal proteins (milk, meat, fish, eggs) as possible, sufficient physical activity, ideally outside and in nature, as well as active relaxation, ideally through meditation. “

About the Author

Andreas Michalsen, MD, PhD, is a German physician and researcher specializing in naturopathy and integrative medicine.

He has published over 200 scientific articles in top medical journals and has collaborated with Stanford University, Harvard University, USC, the Mayo Clinic, and many other institutions.

Chapter 7: Yoga, Meditation, and Mindfulness

Key Ideas

  • Stress is the biggest health risk of the 21st century, increasing the risk of heart attacks, strokes, depression, and cancer.
  • Yoga is effective for chronic pain—including back pain, headaches, and inflammatory conditions like arthritis.
  • MRI scans show that regular meditators experience only half the pain compared to non-meditators
  • Breathing slowly prolongs our life.

Actionable Takeaways

  • Find a mind-body practice you enjoy—yoga, tai chi, or simple breathing exercises.
  • Slow breathing techniques (6 breaths per minute) can lower blood pressure and improve heart rate variability.
  • 10 minutes of meditation can lower stress hormones.

“Through silence and not thinking we can reach realizations that wouldn’t be possible to reach by thinking.

Chapter 8: Ayurveda, Acupuncture, and Herbs

Key Ideas

  • Ayurveda is an ancient healing system from India
  • In Ayurvedic, spices like turmeric, ginger, and cinnamon have anti-inflammatory properties.
  • Acupuncture has been shown to reduce back pain, neck pain shoulder pain, and arthritis pain.
  • Cutting broccoli and leaving it for about thirty minutes before cooking can release very healthy sulforaphanes

Chapter 10: Strategies for a Healthy Life

Key Ideas

  • Adopt a plant-based diet: Reduce animal proteins (milk, meat, fish, eggs) as much as possible.
  • Engage in physical activity: Prioritize outdoor exercise like biking, running, or walking.
  • Meditate regularly: Try meditating in a group or with guided recordings.
  • Integrate movement into daily life: Use a step counter, get a standing desk, avoid excessive sitting.
  • Avoid excessive snacking: Stick to a natural meal rhythm.

“The basics are clear: a plant-based diet with as few animal proteins (milk, meat, fish, eggs) as possible, sufficient physical activity, ideally outside and in nature, as well as active relaxation, ideally through meditation. “

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