By Dr. Karen Freeze
In November of 2024, I had the wonderful opportunity to travel throughout Southeast Asia (SEA), visiting Thailand, Vietnam, Cambodia, Singapore, and Fiji. Having always been interested in Eastern medicine and natural approaches to health and wellness, this journey provided a unique opportunity to explore traditional healing practices and learn more about how different cultures approach health.
Eastern medicine has long incorporated herbs, plants, nutrition, massage, yoga, meditation, and acupuncture as part of its approach to health and healing. Throughout my travels, several common themes stood out.
- Traditional Approaches to Health and Wellness
In many of the countries I visited, traditional health practices remain an important part of everyday life. Although government-supported healthcare systems are available in several of these countries, many people I spoke with described relying on traditional approaches for everyday health concerns.
In Thailand, for example, massage is widely practiced as a therapeutic treatment. Traditional Thai massage is believed to improve circulation, promote relaxation, and support overall well-being. Yoga and meditation are also valued for their ability to reduce stress and encourage physical and mental balance.
These practices highlight an important connection between stress management, relaxation, and overall health.
- Food as the Foundation of Health
One observation that stood out across my travels was the importance placed on food and nutrition.
Fresh fruits and vegetables were readily available, and many people viewed them as essential components of a healthy lifestyle. Fish, chicken, and eggs were also common sources of protein. Rice, however, remained a dietary staple and an important source of daily calories.
It was interesting to see how food choices and traditional dietary habits varied from those in North America. It reinforced my belief that nutrition plays a significant role in long-term health.
- Happiness, Family, and a Simpler Lifestyle
Another observation was how many people appeared to live relatively simple lives while maintaining strong family and community connections.
In Thailand, Cambodia, and Fiji, I frequently noticed people gathering outdoors, sharing meals, laughing, and socializing. Religion, family, and spirituality appeared to play important roles in everyday life.
Despite having fewer material comforts than we typically enjoy in North America, many people seemed content and connected to those around them.
It made me reflect on the relationship between happiness, social connection, stress, and health. These factors are often overlooked when we focus exclusively on diet, exercise, and medical treatments.
- The Healing Potential of Botanicals
One of the highlights of my trip was attending a seminar in Bangkok focused on traditional botanical products.
I was fascinated by the variety of locally sourced plants, herbs, and oils used for different health concerns, including pain management and general wellness. Many of these remedies were unfamiliar to me, yet their applications reminded me of the botanical products commonly used in North America.
An interesting commonality is that many plants contain polyphenols, antioxidants, and other bioactive compounds that researchers study for their potential anti-inflammatory and other health benefits.
Although different cultures may use different plants, there are fascinating similarities in the natural compounds found throughout the botanical world.
This experience reinforced my interest in learning more about traditional plant-based approaches to health and how they may complement modern wellness practices.
- The Growing Burden of Metabolic Disease
Despite the abundance of fresh produce and traditional health practices, I was surprised by the prevalence of obesity and diabetes that local residents and healthcare professionals discussed. High blood pressure, elevated cholesterol, and cardiovascular disease were also concerns.
One possible contributor is the changing food environment.
Rice remains a major dietary staple throughout much of Southeast Asia. While it provides an important source of energy, large portions of refined white rice can contribute to significant blood sugar elevations, particularly when combined with other refined carbohydrates.
I also noticed the increasing availability of Western-style processed foods, including chips, candy, soft drinks, and other convenience foods. Fried foods were common, and soybean oil appeared to be frequently used in food preparation.
These observations raised an important question: Could the transition from traditional diets toward more processed, calorie-dense foods be contributing to the growing burden of metabolic disease?
I believe nutrition deserves significant attention in this discussion. The quality and quantity of carbohydrates, overall dietary patterns, physical activity, sleep, and stress management all play important roles in metabolic health.
My Biggest Takeaways
My journey through Southeast Asia was an incredible experience. I learned a great deal about the people, cultures, food, and traditional approaches to health.
Perhaps my biggest takeaway was that health is about much more than medical treatments and supplements. It is also about how we eat, how we manage stress, how we connect with others, and how we live our daily lives.
I was particularly struck by the importance of family, community, and sharing meals. It was common to see people sitting outside restaurants and shops, enjoying food and conversation. I rarely saw people rushing through a meal or eating on the run.
It made me reflect on how much we have lost in North America by prioritizing convenience and busy lifestyles over connection and mindful living.
My overall observation is that many of the health challenges we see around the world are influenced by common lifestyle factors, including poor dietary patterns, excessive consumption of highly processed foods, physical inactivity, chronic stress, and inadequate sleep.
At the same time, traditional cultures offer valuable lessons about nutrition, botanical medicine, relaxation, and the importance of community.
Perhaps the greatest lesson from my travels is that we can learn something about health and healing from every culture. Combining the wisdom of traditional practices with the growing knowledge of modern medicine may help us develop a more balanced and comprehensive approach to wellness.
