“Staying Ahead of the Common Cold: Prevention and Natural Support”

Preventing a common cold may seem like a small victory, but it has outsized benefits for your overall well‑being. A cold can sap your energy, disrupt sleep, weaken concentration, and increase vulnerability to other infections. Because colds spread easily through respiratory droplets and contaminated surfaces, taking preventive steps protects not only you but also the people around you—especially children, older adults, and those with chronic conditions. Good hygiene, cleaner indoor air, and staying up to date with recommended immunizations for respiratory viruses all help reduce the likelihood of catching a cold or similar infections.  

Effective prevention starts with simple, consistent habits. Frequent handwashing, avoiding touching your face, and keeping shared surfaces clean reduce the chance of viral particles reaching your nose, eyes, or mouth. Improving indoor air quality—using ventilation, filtration, or humidification—can also lower viral spread. When respiratory viruses are circulating widely, taking precautions such as masking in crowded indoor spaces or keeping distance from people who are actively ill can further reduce risk. These measures align with broad public‑health guidance for lowering exposure to common respiratory viruses.  

If you do catch a cold, the focus shifts from prevention to comfort and recovery. There is no cure for the common cold, but several natural approaches can ease symptoms while your immune system does the work. Hydration is foundational: warm liquids such as tea, broth, or lemon water with honey help loosen congestion and soothe the throat. Honey itself may calm coughs in adults and children over one year old. Warm steam—from a shower or humidifier—can ease nasal stuffiness, while saltwater gargles may temporarily relieve sore throat discomfort. Saline nasal sprays or rinses can help clear mucus and reduce congestion. 

Some supplements have mixed but intriguing evidence. Vitamin C and zinc may shorten the duration of symptoms for some people, though they do not reliably prevent colds and can cause side effects in certain individuals. Garlic, elderberry, and echinacea have been studied with varying results; some people report benefit, but findings are inconsistent, and quality varies across products. Because supplements can interact with medications or health conditions, it’s wise to consult a healthcare professional before using them. 

Ultimately, preventing a cold is far easier than recovering from one, and natural remedies—while not curative—can make the experience far more manageable. Supporting your immune system with rest, hydration, and gentle care remains the most reliable path back to feeling like yourself.

The World Health Organization (WHO) has released a critical "news break" for 2026, urging a global pivot toward "real food" to combat the surging rates of metabolic disease. In a departure from broader generalities, the WHO now explicitly recommends that adults limit free sugars to less than 5% of total energy intake—roughly 6 teaspoons a day—to significantly reduce the risk of type 2 diabetes and cardiovascular complications. The organization is also doubling down on its REPLACE initiative, calling for the total global elimination of industrially produced trans fats, which are still found in many packaged snacks and fried foods.

For a truly healthy plate, the WHO's 2026 framework prioritizes a "whole-food first" approach. Recommendations include consuming at least 400 grams (five portions) of fruits and vegetables daily and shifting fat consumption away from saturated animal fats toward unsaturated plant oils, such as olive and sunflower oils. As the U.S. prepares its official exit from the organization later this month, the WHO is emphasizing that these nutritional standards remain the "gold benchmark" for international public health, particularly in the face of a growing ultra-processed food epidemic. 

Anxiety is a deeply uncomfortable emotional state that affects countless individuals across all walks of life. It often arises from perceived threats or potential harm that may not be grounded in reality, and its intensity can range from mild concern to overwhelming, chronic worry. Anxiety is frequently intertwined with depression, making it essential to take both conditions seriously and address them with care.

Dr. Robert Anderson’s Clinician’s Guide to Holistic Medicine offers valuable insights into integrative approaches to anxiety, many of which align with my own experience and practice. Anxiety can manifest through excessive worry about finances, relationships, work, or health, and may be accompanied by physical symptoms such as rapid heartbeat, shortness of breath, dry mouth, muscle tension, coordination issues, and digestive urgency. These symptoms are real and valid—there is no shame in experiencing them. In fact, I personally endured severe anxiety attacks during medical school and before my licensure exams in New York, and I overcame them through natural, holistic strategies.

The causes of anxiety are diverse. They may include unresolved relationship issues, high-stress environments, and dietary triggers such as excessive caffeine, sugar, chocolate, aspartame, and acidic foods like peppers. Medical conditions like hyperthyroidism, hypoglycemia, adrenal imbalances, and deficiencies in calcium, magnesium, and B vitamins can also contribute. Past trauma—whether physical, emotional, or sexual—often plays a significant role.

A holistic approach to anxiety embraces the whole person: body, mind, and spirit. Nutritional therapy is foundational. A calming diet should emphasize complex carbohydrates (brown rice, corn, wheat), fresh vegetables, and foods rich in L-tryptophan like bananas, milk, and sunflower seeds. Hydration with plain water is also crucial. Avoiding stimulants and irritants—caffeine, chocolate, sugar, alcohol, and highly acidic foods—can make a significant difference.

Supplemental support may include GABA, tryptophan, vitamin C, magnesium, calcium, essential fatty acids, and inositol. Herbal remedies such as kava kava and valerian have shown promise in easing anxiety symptoms. Gentle aerobic exercise—especially outdoors—can be transformative. Activities like walking, swimming, jogging, and hiking help regulate mood and reduce stress.

Emotional and psychological support is equally important. If you feel comfortable with a therapist, supportive psychotherapy can be healing. Other modalities such as meditation, breathwork, biofeedback, therapeutic touch, hypnosis, and massage offer additional pathways to relief.

Spiritual awareness can also be a powerful ally. For those who are religious, prayer and faith can provide profound comfort and resilience. Even for those who are not religious, exploring spiritual practices may offer unexpected peace. Science has its place and deserves respect when applied ethically, but not all aspects of human experience can be explained through scientific frameworks alone. Many respected scientists have turned to spirituality to navigate life’s deeper challenges.

I hold strong spiritual beliefs rooted in compassion, peace, and service to others. These beliefs, along with the holistic practices I’ve described, continue to help me manage anxiety without relying on pharmaceuticals. Healing is possible—and it begins with honoring the full spectrum of your being.

Tuberculosis (TB) remains one of the world’s most serious public health challenges despite being both preventable and curable. Caused by Mycobacterium tuberculosis, TB primarily affects the lungs but can involve nearly any organ system. It spreads through the air, making crowded living conditions, poverty, malnutrition, and weak health systems key drivers of ongoing transmission.

The global burden of TB is concentrated in a small number of countries. India accounts for the largest share of cases worldwide, followed by China, Indonesia, the Philippines, Pakistan, Nigeria, Bangladesh, and South Africa. In these regions, high population density, limited access to timely diagnosis and treatment, and co-existing health challenges—particularly HIV in parts of sub-Saharan Africa—contribute to sustained transmission and high mortality.

Although TB rates in the United States are relatively low compared to global hotspots, it remains an ongoing public health concern. U.S. cases are disproportionately seen among people born in countries with high TB prevalence, as well as among individuals experiencing homelessness, incarceration, immunosuppression, or limited access to healthcare. Latent TB infection—where individuals carry the bacteria without symptoms—affects millions in the U.S. and can progress to active disease if untreated.

The threat is further intensified worldwide by multidrug-resistant TB (MDR-TB), including cases identified in the United States. Ending TB as a public health threat will require sustained global and domestic investment, robust surveillance, equitable access to care, and attention to the social conditions that allow the disease to persist.

Technology can genuinely support mental clarity, creativity, and overall well‑being. When people use digital tools to organize their thoughts, express themselves, and stay engaged with meaningful work, it becomes clear how much inner strength and coherence they already possess. Unfortunately, traditional psychiatric systems have often dismissed these abilities, overlooking the ways people can thrive when given supportive, non‑toxic resources.

Modern devices—whether it’s an iPhone or a well‑configured Windows PC—can help the mind function more smoothly. They assist with structuring ideas, improving communication, and enhancing focus. Without these supports, anyone’s thoughts might appear more scattered, and that could easily be misinterpreted as a sign of illness. When combined with essentials like good nutrition, rest, exercise, and fresh air, technology becomes another tool that helps people function at their best.

Relying on psychiatric drugs while ignoring healthier, empowering supports can limit a person’s potential rather than nurture it. Although technology isn’t a “natural” intervention, it can complement natural mental health practices in powerful ways—helping people think more clearly, express themselves more effectively, and live with greater confidence and purpose.

Cancer remains one of the leading causes of death worldwide, second only to heart disease in many countries. Despite major advances in diagnosis and treatment, millions of people die each year from cancers of the lung, breast, colon, prostate, pancreas, and other organs. An aging population, widespread exposure to environmental toxins, unhealthy diets, and lifestyle factors such as smoking and physical inactivity all contribute to cancer’s persistent toll. While modern medicine has improved survival for some cancers, these gains are often offset by rising incidence rates driven by preventable risk factors.

A significant portion of cancers are linked to modifiable behaviors and environmental exposures. Tobacco use alone accounts for roughly one in three cancer deaths, making it the single most preventable cause. Poor diet, obesity, excessive alcohol consumption, and chronic stress further increase cancer risk by promoting inflammation, hormonal imbalance, and immune dysfunction. In addition, exposure to carcinogens in air pollution, pesticides, industrial chemicals, and even some consumer products continues to pose serious public health challenges, often beyond individual control.

Prevention remains the most powerful—and underutilized—tool against cancer. Avoiding tobacco, maintaining a healthy weight, eating a diet rich in fruits, vegetables, fiber, and whole foods, and engaging in regular physical activity can dramatically reduce cancer risk. Limiting alcohol, protecting skin from excessive sun exposure, and reducing contact with known environmental toxins also play critical roles. Vaccinations against cancer-causing viruses, such as HPV and hepatitis B, offer highly effective protection against certain cancers and should be widely adopted.

Equally important are early detection and systemic reform. Regular screening for cancers like breast, cervical, colorectal, and lung cancer can save lives by catching disease at earlier, more treatable stages. At a broader level, stronger environmental regulations, safer food systems, and public health policies that prioritize prevention over profit are essential. Cancer does not arise in a vacuum; it reflects the conditions in which people live. Reducing cancer deaths requires not only medical innovation, but a sustained commitment to prevention, justice, and healthier societies.

Researchers led by Takuji Kawamura from Tohoku University in Japan have reviewed scientific studies which show that epigentic aging can be influenced and possibly reversed by regular exercise, physical actvity and fitness. The insights shared offer promising considerations for extending healthspan and improving long-term health. Epigenetic aging  deals with changes in the DNA of a person which serves as a reflection of how fast that person is aging at a molecular level. Chronological age is simply a count of the number of years someone has lived. Epigenetic aging offers a more accurate picture of how well the cells and tissues of the body are functioning. The researchers have stated “Collectively, these findings suggest that increased leisure-time physical activity and reduced sedentary behavior may have beneficial effects on epigenetic aging.”  This study is published in the journal Aging.

The American Psychological Association has reported on how time spent in nature can nurture mental health. There are cognitive benefits along with improvements in mood, mental health and emotional well-being when time is spent in nature. Feeling connected to nature also has a positive impact on your mental health and so images of nature can be helpful. Green spaces and blue spaces, which are aquatic environments, are associated with positive mental health outcomes. Very remote and biodiverse spaces may be particularly helpful. And yet because of our increasing attachment to technology and trends towards urban living many people are spending less time outdoors and this is not a good trend. Exposure to nature is associated with lower stress, better mood, improved attention, lower risk of being diagnosed with psychiatric disorders, improved memory, and increased empathy. And there are existential benefits to spending time in nature with human existence itself taking on more meaning. So try to spend time in nature daily. Any exposure to nature is helpful but I suggest trying to find at least 30 minutes a day to spend in nature. And to really refresh your sense of wellbeing I suggest a minium of a two week vacation in the mountains, by a lake or by the ocean. And if you take this advice don't just sit inside and look out the window. Get up and out and be active with long walks, hiking, skate boarding, surfing, snorkeling, diving, swimming or riding a bike. American Psychological Association

The University of Galway has reported on research showing there is a significant association between 

 drinking more than 4 cups of coffee a day and risk of a stroke. Also drinking just two or more fizzy drinks, which includes sugar-sweetened and artificially sweetened drinks such as diet or zero sugar, and fruit juice drinks, is associated with a significant increase in risk for stroke. Drinking seven cups of water daily or 3-4 cups of green tea or black tea without milk is associated with significantly reduced risk for stroke. Regular aerobic exercise and a healthy diet with a lot of fruit and vegetables and chicken and fish without excessive red meat and processed foods also helps lower your risk for a stroke. Due to the significant morbidity and mortality which is often associated with a stroke clearly efforts for prevention should be a primary consideration in your life. University of Galway

Heart disease remains a formidable global health challenge, consistently ranking as the leading cause of both morbidity and mortality. According to recent health data, cardiovascular diseases (CVDs) account for roughly one-third of all deaths worldwide, claiming nearly 20 million lives annually. In the United States, heart disease remains the primary cause of death, claiming more lives than all forms of cancer and accidental deaths combined. Beyond fatal events like heart attacks, millions of people live with chronic conditions such as heart failure or coronary artery disease, which can significantly impair quality of life, limit physical activity, and create a substantial economic burden.

The primary driver behind these statistics is the prevalence of "silent" risk factors that often go unnoticed until a major cardiac event occurs. Conditions like high blood pressure (hypertension), high cholesterol, and obesity put constant stress on the vascular system, leading to the buildup of plaque in the arteries. As these vessels narrow, the heart must work harder to pump blood, eventually leading to damage or blockage. Identifying these risks early through regular medical screenings—often called "knowing your numbers"—is a critical first step in shifting the narrative from treatment to prevention.

Strategies for Prevention
Fortunately, research suggests that up to 80% of premature heart attacks and strokes are preventable through intentional lifestyle shifts.
• Heart-Healthy Nutrition: Focus on a diet rich in fruits, vegetables, whole grains, and healthy fats. Reducing sodium intake is vital for managing blood pressure, while limiting processed sugars helps control cholesterol.
• Consistent physical activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This strengthens the heart muscle and helps maintain a healthy weight.
• Tobacco Cessation: Quitting smoking
is perhaps the single most impactful change you can make, as tobacco use directly damages the lining of the arteries.
• Rest and Stress Management: Prioritizing 7–9 hours of sleep and practicing mindfulness can help regulate hormones that control inflammation and blood pressure.