Got Heart? Be Glad!

On the cusp of February, visions of and dreams of hearts are on our minds in anticipation of Valentine’s Day. According to the American Heart Association, February is “American Heart Month”, and on their website is a wealth of important, useful information on how best to care for this vital organ. There are many wonderful herbs that serve to support cardiovascular function – hawthorn, motherwort, and even our favorite cinnamon. In this article, however, I would like to share with you another aspect of heart health – the idea of “gladdening the heart”. Historically, “gladdening the heart” speaks to addressing the feeling of melancholy or what we, today, would call depression. In the deep of winter, the cold and darkness may have a profound effect on our sense of emotional well-being. “Gladdening the heart”, then, becomes vital for us to comfort ourselves and each other through this time of year. So how does one “gladden the heart” in the deep of winter? Traditional herbalists sought to increase vitality, which was often done by supporting the link between the emotional and physiological. Increasing warmth – both literally and figuratively – can work wonders on a cold, crisp winter’s night: snuggle up in a cozy blanket with your favorite book; take a long, hot bath with a few drops of essential oil; spend an evening with friends or loved ones. Another option is to embrace the gift of winter and the stillness it brings. In our fast-paced world, welcome the gift of staying home. Take the opportunity to write that letter you’ve been meaning to write, call an old friend, take a nap! Make a nourishing soup, enjoy a hot cup of warming, ginger tea: Peel a small piece of fresh ginger and slice off 4 – 5 thin slices. Boil in 2C water for 10 minutes. Strain the ginger out, add lemon and honey to taste. Be restful in knowing that spring is just around the corner and the world will come alive again soon. Until then, revel in the snowy wonderland as you rejuvenate yourself for the seasons to come. Indeed, the peace of wintertime “gladdens my heart”. BIO: Donna Koczaja, M.S., RH(AHG) graduated from Maryland University of Integrative Health (formerly Tai Sophia Institute) with a Master of Science in Therapeutic Herbalism and a Post-Master’s Certificate in Clinical Herbalism. She earned Registered Herbalist status from the American Herbalists’ Guild in 2018. Originally educated as a mechanical engineer, she combines the rigor of her original scientific training with the traditional healing art of herbal medicine to partner with her clients to uncover the root cause of their underlying health issues. Also a Master Gardener since 2008, her primary interest is in inspiring others to improve their health and sense of wellbeing through the joys of gardening and the power of natural medicine. Donna currently practices as the professional herbalist at the MUIH Natural Care Center (410-888-9048×6614) in Laurel, Maryland. Read more about her, what she does, and why she does it at www.greenhavenliving.com, or contact her directly at greenhavenliving@gmail.com or 240-353-8754.

Herbal Strategies for Osteoarthritis

George, a full time waiter, asks if there is anything he can add to his protocol of turmeric, boswellia, ginger, chondroitin, and willow bark to alleviate arthritis pain in his foot. Osteoarthritis (OA) is a painful condition of the joints that occurs when the cartilage that cushions them breaks down. The progression of osteoarthritis includes local inflammation that accompanies wear and tear that comes with age, overuse, injury, skeletal misalignment, or chronic, systemic inflammation. There is often a strong genetic component to OA. The good news is that you’re off to good start with your current protocol, which includes herbs that are systemically and locally anti-inflammatory and analgesic. Just make sure that the preparation you’re using includes a small amount of black pepper (piper nigrum) and some fat to assist in adsorption of turmeric compounds. If your preparation does not contain fat, take it with meals that do. An herbal protocol should be part of a larger strategy that includes diet and lifestyle modifications. We’ll discuss herbs and dietary factors below. You may want to have a discussion with your physician about relevant lifestyle factors; one important thing to consider is whether being on your feet as a full time waiter is a trigger for inflammation. We want to consider a long term strategy as well as strategies to address acute pain. Long term we want to focus on the following: · Reducing inflammation since there are several relevant inflammatory mediators in OA · Supporting peripheral circulation and micro circulation to help bring nutrients the tissues · Supporting the body’s natural detoxification and elimination systems Some herbs to consider adding to your protocol include the following: · Prickly ash (Zanthoxyllum clava-herculus) to enhance circulation of blood and lymph · Devils Claw (Harpagophytum procumbens) for additional anti-inflammatory action · Gotu kola (Centella asiatica) to support microcirculation · Ginkgo biloba to support microcirculation · Nettle leaf (Urtica dioica) to support elimination · Dandelion leaf (Taraxacum officinale) to support elimination For several reasons acute pain relief in OA can sometimes be tricky, especially for the smaller joints. Consider combining the willow bark you’re already taking with meadowsweet (Filipendula ulmaria), just be aware that willow can sometimes cause stomach upset. A topical preparation could provide great relief. Look for one that contains cayenne or capsaicin, which relieves pain by interrupting the transmission of pain signals. In terms of diet you’ll want to explore the possibility of food sensitivities. Sensitivity foods from the Solanaceae family – tomatoes, potatoes, eggplant, and peppers – are typical culprits for triggering inflammation in OA, but sensitivity to dairy, wheat, and soy are worth investigating too. Food sensitivities are typically by an elimination diet, you’ll find a detailed description of how to do an elimination diet in this article by naturopathic physician Bryan Walsh. Minimize simple and refined carbohydrates like pasta and breads and be sure to eat lots of veggies and fruits in the whole rainbow of colors, they’re loaded with anti-inflammatory and antioxidant compounds. Make this at least half of your plate at each meal. Regularly eat foods rich in anti-inflammatory omega-3 fatty acids. The best food sources are fatty fish like: · Tuna · Salmon · Herring · Sardines Plant sources include · Flax seed · Chia seeds · Walnuts Hope this Helps George. Have a question? AskTheHerbalists! Renata is a clinical herbalist with a private practice in Greenbelt, MD. She helps women build a solid foundation of wellness while working together to address their unique health concerns so they can live life with vibrance and vitality. She has a BS in Chemistry from University of Maryland, a MS in Therapeutic Herbalism, and a Post Masters Certificate in Clinical Herbalism from Maryland University of Integrative Health. Find her at renalynn.com and on Facebook @renatalynnclinicalherbalist

Figure this out: calculating herb concentrations

Folk herbalist Jade posed a question about how to calculate exact amounts of each herb in a multi-herb liquid (extract) formula blended in oil, for the purpose of properly labeling the bottles. Great topic that can be somewhat perplexing, for sure. To answer, I see two separate, but related questions: 1. What’s the resultant herb-equivalent dose of each herb in the oil and 2. What are the proper labeling requirements for commercial products? Let’s take these one at a time. First, the dosages, which must again be broken into two parts: a. Using Jade’s example of using 3 separate herbs, extracting each in a 1:2 ratio, what would be the total amount of each herb if they were equally represented in 1ml of liquid? In herb-speak, an extract with a “1:2” ratio means that, to have 1g-equivalent of a given herb, you need to take 2ml of the liquid. (Similarly, a 1:3 would mean that you need to take 3mls, 1:4 you take 4mls, and so on.) The lower the second number, the more concentrated the extract because you have to take less liquid to get a given amount of herb. Now, say you have 3, separate 1:2 extracts. For each one, 2ml of liquid has one g of herb. That means that 1ml of liquid has 1/2g of herb. What if you combine 3 herbs, each in 1:2 extracts, in equal amounts? For simplicity, let’s call this mixture the ‘formula’. Here’s how the math shakes out: 1ml of the formula contains 1/3ml each of the individual extracts. For each 1/3ml of extract, there is 1/3*1/2g of herb = 1/6g of herb = 0.1666g = 166.6mg Therefore, for each 1ml of formula, there is 166.6mg-equivalent of each herb in it. (Jade – you nailed it!) b. Now you’d like to evaporate the liquid off and blend the remaining herb-equivalent with oil: what is the concentration of each herb in the oil? To answer this you now must decide a new herb:oil ratio as you have a choice as to how much total herb you would like to add per given oil volume. For this example, let’s assume a 1:4 final ratio is desired, and that you ended up with 100ml of extract. From a. above, 100ml extract will have 16.6g herb-equivalent of each herb = ~50g-equivalent left after evaporation. Thus, to get a 1:4 overall ratio, use 200ml of oil for every 50g-equivalent herb. Note that the ratio for individual herbs will be 1:12 (200/16.6 = ~12). Got it? Honestly, that was the easy part. The challenging part is navigating all the FDA regulations for labeling ‘Dietary Supplements’. Let’s start with a few References that you should familiarize yourself with. The first is the FDA’s Code of Federal Regulations Title 21, which is the official document governing labeling of Dietary Supplements in the United States. More readable guides include FDA’s Dietary Supplements Guidance Documents and Regulatory Information, specifically, Chapter IV, Nutrition Labeling. Look for “Other Dietary Ingredients”, which is what herbs fall under since they do not come with a Recommended Daily Allowance (RDA). In Chapter IV, there are guidelines that specify how to label each individual ingredient – e.g., (fresh/dried) herb (1:X) in Y% ethanol. In terms of total amount of each ingredient (per dose), you may use the guidelines for ‘Proprietary Blend’, which allows you to avoid including specific amounts for each herb. Specifically (paraphrased from Chapter IV, Question 34), list the total weight of all “other dietary ingredients” in the blend. Then list each ingredient in descending order by weight. Use the footnote “Daily Value Not Established”. Review the remainder of this guideline for additional details on labeling. For your blended oil example, you might like to use ‘Proprietary Blend of XX, YY, and ZZ herbs, infused in oil in a 1:4 (or whatever you choose) ratio.’ Finally, a good way to know if you’re on the right track with labeling is to review other products on the market. Two companies that I value and trust, including with their labeling, include Herb-Pharm, and Herbalist and Alchemist. Shop around their online catalogues and select any herbal formula to view good examples of the labels. Both use the ‘Proprietary Blend’ method. Good luck! References: Food and Drug Administration (FDA), Code of Federal Regulations Title 21 (April 1, 2019) FDA, Dietary Supplements Guidance Documents and Regulatory Information (April 2005) American Herbal Products Association (September 17, 2019) Guidance: Federal Labeling Requirements for Herbal Dietary Supplements BIO: Donna Koczaja, M.S., RH(AHG) graduated from Maryland University of Integrative Health (formerly Tai Sophia Institute) with a Master of Science in Therapeutic Herbalism and a Post-Master’s Certificate in Clinical Herbalism. She earned Registered Herbalist status from the American Herbalists’ Guild in 2018. Originally educated as a mechanical engineer, she combines the rigor of her original scientific training with the traditional healing art of herbal medicine to partner with her clients to uncover the root cause of their underlying health issues. Also a Master Gardener since 2008, her primary interest is in inspiring others to improve their health and sense of wellbeing through the joys of gardening and the power of natural medicine. Donna currently practices as the professional herbalist at the MUIH Natural Care Center (410-888-9048×6614) in Laurel, Maryland, and can also do remote consultations from anywhere! Read more about her, what she does, and why she does it at www.greenhavenliving.com, or contact her directly at greenhavenliving@gmail.com or 240-353-8754.

Sorry–I don’t remember!

Is there any herbal support to help my memory? Thanks. Memory. We all have issues with our memory from time to time regardless of age, gender or how well we take care of ourselves. When our kids continually forget to take their lunch to school, we sigh and shake our heads. But if we constantly forget something, we think we are headed down the road to dementia or Alzheimer’s! The fact is that there are many reasons for memory lapses so let’s see what we can do about them. What can we do to have a better memory? 1) Lower stress. When under mild stress, our memory can actually get better as our sympathetic nervous system kicks in and two hormones, epinephrine and norepinephrine, are released into the body to help to stimulate the brain (and memory) really fast. Additionally, the adrenal glands (located on top of the kidneys or renal glands), release glucocorticoids, which are hormones that help keep glucose into the blood stream longer, so that the glucose can get to the brain to help it function faster. However, long-term stress can impair our ability to retrieve stored memories (1). When we are under constant stress, glucocorticoids are constantly being released, putting too much glucose into the body, thus ‘overwhelming’ the brain. The brains becomes less able to make neural connections or what is known as ‘long-term potentiation’ to help us retrieve past memories or even create new ones. Think of stress like jumping into cold water. Doing this everyone once in a while invigorates the body, but staying in cold water for long periods can cause it to shut down (hypothermia). Meditation is a great way to lower stress. So is supporting the adrenal glands with adaptogenic herbs, and taking herbs that help relax the nervous system. For more on these types of herbs, read Adaptogens by David Winston and/or Adaptogens, by Donnie Yance. 2) Watch our diet. Avoid sugar. When you eat something sugary, your blood sugar (the amount of glucose that is in the blood stream) spikes up, then drops sharply. This constant swing is detrimental to the body. Low blood sugar (hypoglycemia) can starve the brain of nutrients thus impairing memory and cognitive function. Conversely, there have been several studies showing that excess sugar (hyperglycemia) in the diet of those with diabetes can actually cause brain cells to decay (2). This can even happen when the body reaches pre-diabetic stage so avoid eating too much sugar in any form. Eat healthy fats: fish oil, olive oil, coconut oil, etc. Trans fats have shown to damage the brain by indirectly causing amyloid plaque to build up which is a neuropathological hallmark for Alzheimer’s disease. (3) Eat lots of fruits and vegetables. Both groups have shown to protect against age-related issues, including cognition and memory. 3) Take herbs. Rosemary (Rosmarinus officinalis, Lamiaceae family). Shakespeare called rosemary ‘the herb of remembrance” and in fact, the constituents in rosemary help keep acetylcholine, an important neurotransmitter in the brain, from breaking down and thus keeps our brain (and memory) healthy. See below for a lovely tea recipe. Bacopa. Bacopa monniera, monnieri helps with improving memory, concentration and learning, particularly where stress is present (4). Bacopa is said to support brain function where there is a nervous issue due to injury, stroke, nervous exhaustion, behavioral disorders or anxiety. Bacopa must take be taken daily for months in order to see results and is best taken in pill form. Stinging nettles (Urtica dioica). Although one must take care in picking stinging nettles, nettles are very nutritive and considered anti-inflammatory as well. They are best eaten cooked, or can be dried to make tea. There is one study that showed that diabetics who took stinging nettles tincture had improved cognition. (5). Gotu kola (Centella asiatica) is another herb that has been shown to help with cognitive issues. 4) Exercise. Although the mechanism of action is not clear, exercise has been shown to reduce age-related losses in cognitive function including learning and memory (6). 5) Avoid pesticides and insecticides as they break down cholinesterase, the enzyme needed for acetylcholine, an important neurotransmitter for brain and memory function. (7) 6) Sleep the right number of hours for your body. Harvard Medical research shows that people who are persistently sleep deprived are more likely to have high blood pressure, diabetes, and narrowed blood vessels. Each of these can decrease blood flow inside the brain thus impairing its ability to function. In another study, sleep-deprived mice developed more deposits of a protein called beta amyloid in the brain compared with mice allowed to sleep normally. This amyloid plaque has been linked to declines in memory and increased dementia in humans. (8) 7) Write it down! Carrying a notepad and jotting things down removes the stress of having to remember it. 8) Laugh at yourself. We all forget things, so don’t take it too seriously! Laughter releases other helpful neurotransmitter and hormone like substances that support healthier brain function. Memory tea 1 small sprig of rosemary 1 teaspoon holy basil 1 teaspoon gotu kola 2 teaspoons stinging nettles 1/4 teaspoon stevia leaf (for taste) 16 ounces of water. Boil water, pour over herbs and cover for 10 minutes. Strain and drink or served chilled. You can find bulk herbs at Mountain Rose Herbs or your local health food store. References: 1. Why Zebras Don’t Get Ulcers, Robert Sapolsky 2. Too much sugar may cause “brain decay”; Janet Jankowiak, MD doi:10.1212/01.WNL.0000141255.98757.2f; Neurology August 24, 2004 vol. 63 no. 4 E9-E10 3. Nutr Biochem. 2012 Oct;23(10):1214-23. doi: 10.1016/j.jnutbio.2011.06.015. Epub 2011 Dec 29. Trans fatty acids enhance amyloidogenic processing of the Alzheimer amyloid precursor protein (APP). 4. Alternative Medicine Review ◆ Volume 9, Number 1 ◆ 2004 Bacopa Monograph 5. Metab Brain Dis. 2014 Mar;29(1):121-30. doi: 10.1007/s11011-014-9480-0. Epub 2014 Jan 17. Urtica dioica extract attenuates depressive like behavior and associative memory dysfunction in dexamethasone induced diabetic mice. Grimm MO1, Rothhaar TL, Grösgen S, Burg VK, Hundsdörfer B, Haupenthal VJ, Friess P, Kins S, Grimm HS, Hartmann T. , 6. Front Aging Neurosci. 2014 Feb 3;6:3. doi: 10.3389/fnagi.2014.00003. eCollection 2014. Exercise enhances memory consolidation in the aging brain. Snigdha S1, de Rivera C2, Milgram NW2, Cotman CW1. 7. Agency for Toxic Substances and Disease Registry Cholinesterase Inhibitors: Including Insecticides and Chemical Warfare Nerve Agents 8. Too little sleep, and too much, affect memory; POSTED MAY 02, 2014, 3:31 PM Howard LeWine, M.D., Chief Medical Editor; Internet Publishing, Harvard Health Publications Jayne Tamburello has a master’s degree in Herbal Medicine from Maryland University of Integrative Health (MUIH) and is the founder of Invibe Herbal, your one stop shop for healthy, organic herbal tea blends. Please visit our website at: www.invibeherbal.com. Jayne is also a licensed nutritionist (LDN), a certified nutritionist (CNS) and a registered herbalist with the American Herbalist Guild, RH(AHG). She can be reached customercare@invibeherbal.com.