“Are there any herbs that can help alleviate heavy menstrual bleeding?” Lisa, Fairfax, VA.

Yes! The inspiration for my first post here at “Ask The Herbalists” is shepherd’s purse, an herb renowned for slowing blood flow (particularly menses). In a recent discussion with my own gynecologist, she presented me with a long list of increasingly invasive interventions for reducing the volume of heavy menstrual flow– the last of which was ‘hysterectomy’ (which she was not recommending). As we were chatting, I thought of shepherd’s purse, an herb I had recommended to clients, but had never tried myself.

Exactly what is shepherd’s purse? This herb is a member of the mustard family (Brassicaceae), native to Europe and Asia but naturalized in the US. Its scientific name, Capsella bursa-pastoris, is derived from the shape of the seed pod (‘bursa’ meaning ‘purse’ in some Romantic languages). Medicinally, it is known in many parts of the world for its natural hemostatic (blood slowing) effects.

British author Maude Grieve, (A Modern Herbal, 1931) wrote that the tea “is still considered by herbalists one of the best specifics for stopping hemorrhages of all kinds – of the stomach, the lungs, or the uterus, and more especially bleeding from the kidneys” and that “its haemostyptic properties have long been known…”. Matthew Wood, a modern American herbalist who draws from some early American and European references, as well as his own personal experience, describes shepherd’s purse as a stimulating astringent that works in conditions of dark, stagnant blood, for example in cases where uterine bleeding is sluggish, dark, and clotting.

Modern science seems to concur. A scientific review of current research on this plant from 2015 found that shepherd’s purse causes uterine smooth muscle contractions – suggesting that this is one mechanism of reducing menstrual bleeding as the contractions serve to constrict blood vessels. A clinical trial from 2018 found that the addition of shepherd’s purse did, indeed, lower the volume of menstrual flow in participants who were identified as having “heavy menstrual bleeding” even above and beyond the effects of the mefenamic acid (a non-steroidal anti-inflammatory drug known to reduce menstrual bleeding) that was given to everyone. While there were some limitations in the construct of the study, the results were encouraging.

As for me? Following that discussion with my gynecologist, I have since tried shepherd’s purse, myself, and I am very pleased with the results thus far.

How might you gain the benefits of using this wonderful plant? One of my favorite herbal references is Aviva Romm’s Botanical Medicine for Women’s Health. Dr. Romm, an MD as well as an herbalist, suggests using 2-5 grams of dry herb (either in capsules, powder, or infused as a tea), or 2-4 milliliters of a tincture to reduce menstrual bleeding. The clinical trial described above used an equivalent of 10 grams of herb/day (divided into 4 doses) from onset of bleeding and for seven days.

Note that Mountain Rose Herbs carries both the dried herb as well as a water-alcohol extract, and Herb-Pharm is another good company that offers the extract. Also check your local health-food store or whole-foods grocery.

CAUTION! Dr. Romm indicates that shepherd’s purse should not be used in pregnancy – uterine contractions are not a good thing in that case! – and care should be taken in those who suffer from kidney stones due to the oxalic acid content of the plant. Please consult your herbalist or other botanically-trained health professional before starting any new herbal protocol.

References:

Al-Snafi, A. (2015). The chemical constituents and pharmacological effects of Capsella bursa-pastoris – A review. International Journal of Pharmacology & Toxicology. 5(2), 76-81.Grieve, M. (1931) A Modern Herbal. Naafe, M., Kariman, N., Keshavarz, Z., Khademi, N., Mojab, F., Mohammadbeigi, A. (2018). The Effect of Hydroalcoholic Extracts of Capsella bursa-pastoris on Heavy Menstrual Bleeding: A Randomized Clinical Trial. Journal of Alternative and Complementary Medicine. 00(00), 1-7.Romm, A. (2010), Botanical Medicine for Women’s Health.Wood, M. (2008). The Earthwise Herbal: A Complete Guide to Old World Medicinal Plants.

Donna Koczaja, M.S., 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. 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. Read more about her, what she does, and why she does it at www.greenhavenliving.com.

“My wife has neutropenia. Her medical team recommended a bone marrow biopsy, which is painful, invasive and expensive. I am an orthopedic surgeon and know that diet is very important. Are there dietary and/or herbal approaches that could help her? She adheres to a strict diet and has had great success with weight loss on a low fat diet. I’d like to explore dietary and herbal options to see if her neutrophil count can be improved through less invasive measures. Thank you.” Great question — diet and herbs play an important role in supporting immune function. Since neutropenia is defined by an unusually low count of white blood cells (called neutrophils, as you know!) and we know that immune function and food intake are correlated, there are several approaches that can help.

Neutropenia can be a result of poor production of neutrophils in the bone marrow, destruction of neutrophils outside the bone marrow, an infection or nutritional deficiency. I recommend working with a qualified herbalist and nutritionist to better understand the underlying cause(s), creating a protocol that is appropriate for her health status and then tracking her progress. My general advice is a three pronged approach. Since neutrophils are important for fending off infections, the most immediate advice would be to:

1. Unburden the immune system: Reduce or eliminate anything known to suppress immune function. For example, managing stress, getting enough exercise and avoiding sugar and processed foods would be a good place to start. Maintain proper hydration (half her weight (lbs) in ounces is a good general goal) to support every function in the body, including proper elimination.

2. Enhance the immune system: Eating a diet high in quality and nutrient dense organic fruits, vegetables, good fats (olive oil, coconut oil, fats from organic and grass-fed animals) and quality protein, also from organic, grass fed animals, can really help. Mushrooms contain polysaccarides that have shown to increase immune function as well so add those fungal friends to the dinner plate — shiitakes, oyster mushrooms, etc.! Be sure to consume enough minerals – micro and macro, such as, magnesium (almond, cashews, pumpkin seeds, avocados and spinach are great sources). Consider supplementing extra magnesium as well. This magnesium cream is my favorite way to do that. Two of my favorite herbal products to support immune health are: Echinacea premium and Immunplex by Mediherb.

3. Eradicate pathogens: If the underlying cause appears to be an infection then an herbal anti-microbial protocol that addresses viruses, bacteria and other pathogens would be a great addition to the above. A few of my favorite products for this approach are: Andrographis complex orArtemisinin complex & Myrrh forte or Viranon.

A reader asks: I take Astragalus, can I also safely take Ashwagandha?

Great question. It can be overwhelming to sort out what is and isn’t safe in herbal medicine, and we are here to help! Let’s take a look at why people might take these plants to improve health, and consider what is known about contraindications and cautions for these, and then go from there.

native to China and other regions in Asia, and has long been used in Traditional Chinese Medicine (TCM). The medicinal part used is the root, typically in powdered form in capsules or as a tea, or as a medicinal addition when cooking soups or grains. Astragalus root is considered to be immune-enhancing, tonic and adaptogenic, which is to say its great for for helping someone who needs to rebuild or tonify their immune system. Maybe they are fatigued, getting sick often, and have little appetite; perhaps they are recovering from something very depleting like some cancer therapies. Taking Astragalus can help them regain a feeling of vitality.

There’s one caution specific to Astragalus, though there isn’t universal agreement among herbalists on this — discontinue use during an acute infection, including fever or other signs that you are actively sick. I tend to follow this recommendation, using Astragalus as a preventative, and turning to other herbs more appropriate to an active infection.

Ashwagandha (Withania somnifera) Another rooty, adaptogenic herb, this plant comes from the Ayurvedic and Unani traditions in India and south Asia. Common forms are powdered herb in capsules, a liquid extract (tincture) or again, root pieces that can be made into tea. A traditional preparation is to cook it in milk and administer to kids who are not thriving or to help revive and rebuild anyone who is emaciated. Ashwagandha is suited for people who may be worn out, not sleeping well, stressed and chronically worried and could use help finding balance and support to relax and feel less anxious and get better quality sleep. They may have chronic pain, achy joints or other inflammatory conditions, and Ashwaghanda will be very helpful.

The only special caution with this plant is that it is in the Solanaceae (Nightshade) family, which also includes tomatoes, peppers and potatoes so, for anyone with a sensitivity to those, this is not the herb for you.

So could you take these two herbs together?

Strictly based on what is known about safety and interactions, I would not have any worries about combining these herbs. In fact, adaptogens are commonly blended together in formulas and I wouldn’t be surprised if you came across a product that had both of these herbs in it.

Of course to get the very best answer, it could be helpful to have a formal consult with an herbalist. They could look at your whole health picture, including things like your nutrition, and current medications, lifestyle and what you are hoping to accomplish with herbs. They could help you sort out if you have a need for all of the actions in these two plants, or if there is an even better match.

Adaptogen Guidance

One final note on the magnificent adaptogens—these plants are not necessarily meant to be taken long term. It varies some, from person to person, but I typically recommend 2-3 months use to start. During that time it is essential that you also work on any root causes—such as shortcutting sleep or relying on unhealthy convenience foods—that are most likely contributing to a rundown feeling or other imbalance you are feeling. After eight weeks, take a break for a week, and assess how you feel. You may choose to continue, but then again, you may be off and running in a healthier direction and no longer need them, or it may be appropriate to shift to a different adaptogen.

I hope this answered your question. If you enjoy our blog, please share it and encourage your friends to come on over and Ask The Herbalists.

Tara Thomas, MS Herbal Medicine, is a Clinical Herbalist in Seattle, WA.

What is detoxing/cleansing and should it be done in the spring? Thanks, Jen, Lewes, DE

“Detoxing” seems all the rage and quite avant garde–yet, the truth is, the concept has been around for millennia. In ancient times, when people ate “with the seasons”, by winter’s end, those who were lucky, were eating only cured meats and possibly fermented drinks such as beer or hard cider. Clearly there were no “spring greens” in the winter so people felt sluggish and looked forward to eating from the earth again.

The good news is that there is no need to spend a lot of money on fancy detox programs, just start by eating greens fresh from the earth: dandelion leaves and roots, burdock roots, and nettles (leaf and roots) are just a handful of plants that come to mind. And, although not spring vegetables, cruciferous vegetables like broccoli and kale, and fibrous vegetables like jicama and sunchokes are excellent for helping to clear the liver and large intestines.

Another important part of any cleanse or detox is to make sure you perspire in order to release toxins from the skin: saunas and workouts are great for this. Of course, a natural and easy addition to any detox or cleanse is the use of herbal teas.

Making herbal teas from dried herbs is a great way to help your body release toxins and give it support. Here are some more great herbs to consider if you want to make your own herbal tea. Unless noted, it’s best to gently boil the root teas for about 15-20 minutes (covered).

Dandelion root (Taraxacum officinale). Used in both western and eastern herbalism, this bitter root helps to stimulate the release of bile and is said to help cleanse and repair the liver (1). Native Americans also used the root as an aid for heartburn and as a liver tonic; and Michael Tierra, a prominent herbalist, says that dandelion root is one of the best herbs for hepatitis and breast cancer (1,3).

Sarsaparillaroot (smilax regelii, ornate, officinalis). Once used to make root beer, sarsaparilla was used medicinally for all sorts of ailments including chronic skin conditions, urinary tract infections, rheumatoid arthritis, dropsy, and virility (2,3). This is because of its cleansing properties. It’s a pleasant tasting herb and can be combined with many other root herbs in a decoction (which is to gently boil then simmer the herbs for 15 minutes covered).

Milk thistleseeds (Silybum marianum). This seed is considered protective to the liver and in fact, it has shown to accelerate the regeneration of liver cells after liver damage (4). It is also has anti-inflammatory properties. Many cultures grind up the seeds and add them to their daily meal much like we add salt and pepper.

In addition to the above herbs, which support the liver, kidney-supporting herbs are also important. Why not consider these herbs in your cleansing program?

Dandelion leaf (Taraxacum officinale). Known as a gentle diuretic, this potassium-containing herb has been used for centuries to cleanse the kidneys and to help children beset with bedwetting (enuresis). (1) It was also used for chronic skin disease, dropsy and even uterine obstruction. (2)

Horsetail-aerial parts (Equisetum arvense). Once used to scour dishes, this herb is known for its qualities of helping with many urinary tract and kidney issues including: cystitis, urethritis, enuresis, prostatitis and edema. (2) It is best made as a cold decoction meaning that it should be put in water (covered) over night and then gently reheated the next day but it can be steeped as well.

Goldenrod-aerial parts (Soladago (spp)). Often used in upper respiratory tract and urinary tract infections, this gentle herb is considered to be an anti-inflammatory as well as a diuretic, helping to cleanse the kidneys and bladder. (2) It grows wild in abundance, is easy to spot, but is contraindicated in those with an allergy to golden rod.

Here is a sample of a liver cleanse tea*

Using 3 cups of water add:

1 teaspoon of dandelion root

1 teaspoon of sarsaparilla root

Gently boil the above herbs for 15 minutes (keeping the lid on), then, in a tea pot, pour this hot tea over the following herbs, cover and let sit for 10 minutes.

1 teaspoon of dandelion leaf

1 teaspoon of goldenrod

1 teaspoon horsetail

Cleansing teas are not meant to be taken long term, so it’s best to limit them to 3 weeks and then take a break. Happy cleansing, happy spring!

Jayne Tamburello, is founder of Invibe Herbal. “Take the Invibe Herbal test and see what herbs might be right for you at Invibe Herbal.”

*all these herbs can be found in dried form at Mountain Rose Herbs.

References:

Because I am an herbalist, people often ask me — what is the best way to consume nettles (urticadioica)? It’s a good question because nettles are delicious and deeply nourishing tonic and make a great addition to most diets. They grow like a common weed on several continents and are one of my favorite tonic herbs for depletion patterns. They’re neutral and gentle – they’re not too heating or cooling and safe for little Jimmy and Grandma too, even in high doses. In fact, the only significant risk with nettles is bumping into them while harvesting – those little needles contain formic acid (think bees and red ants) and are made for injecting. Russian herbalists recommend nettle soup to nourish the blood. Nettles truly support the entire body including the liver, skin, kidneys, urinary tract, reproductive system and general metabolic function. Highly regarded as a restorative tonic, nettle leaf feeds the adrenals and helps prevent, or re-build from, the damaging effects of chronic stress.

Do you recognize that feeling of nervous energy coupled with fatigue? That’s because our stress hormones are often running the show. Nettles can help! They are loaded with nutrients, including minerals. And, fresh nettles are delicious! I prefer fresh nettles when possible, preferably eaten as a green vegetable, but fresh tincture and dried or fresh leaf tea also offer significant benefits.

Nettle root is often used to support the prostate and the seeds for burnout, but, in this post, I am only talking about the leaf. As a tea, I recommend infusing nettle leaf overnight and drinking throughout the next day. My all time favorite way to enjoy nettle is cooked in a fresh soup. My second favorite way is as a pesto (just use substitute nettles for another herb in your favorite pesto recipe!). I don’t always get out in time to harvest, but when I do, I am reminded that I really ought to fill my freezer full of fresh nettle and consume it throughout the year. The summer of 2014, I spent sometime in the French Alps and made this fabulous nettle soup. It was so delicious and nourishing (everyone loved it!) that I am still sharing this simple recipe:INGREDIENTS: 2 onions 3-4 garlic cloves ~1-2 lbs potatoes As many nettles as you can collect! I filled 1.5 supermarket produce sized bags Salt & Pepper WaterCOOKING INSTRUCTIONS:

1. Chop onions & garlic and saute in oil (I used butter because I was in France). I recommend butter, ghee or any other oil that is stable at high heat. 2. Chop the potatoes and saute in the oil or butter. 3. Add salt & pepper. 4. Add washed nettle greens. Be careful! They will sting you until they are cooked. 5. Saute for a few minutes until everything is well coated.

5. Add water to cover and bring to a boil.

6. Gently boil until potatoes are well cooked.

~Amy

As a clinical herbalist, I am often asked, “Do you grow your own herbs?!”

I LOVE to garden and yes, I do grow some herbs. Growing herbs is so wonderful.

Many are easy to care for, perennial, and beautiful, and using the garden harvest as medicine is simply a joy.

Do I grow all the medicine for my family and clients? Nope. I’m an urban herbalist and I don’t have the land or the lifestyle for growing swaths of medicinal abundance myself, but I love to grow a few favorites. Like a veggie grower who gets deep satisfaction from canning her tomato harvest, I get extreme pleasure filling jars with herbs I’ve grown and dried for tea, cooking or other potions.

If you want to create a deeper connection with herbs, I highly recommend getting your hands in the dirt and growing some. Where to start? Try these:

1. Lemon balm

2. Calendula

3. Thyme

These three plants are easy to grow and super useful. Lemon balm smells amazing and is loaded with an oil that has a calming, uplifting effect on mood. Calendula brings sunshine-y golden happiness to your garden and the blooms are effective healers of skin and gut. Thyme is a smell sensation, makes veggie and meat dishes sing with flavor, improves digestion and, and, AND is one the most terrific remedies to have on hand for winter respiratory illnesses.

I’ll write more about how to dry and prep and use these incredible plants. But for now, just plant them!

Tips for growing:

Lemon balm (Mellissa officinalis)- It’s often easy to get it free from a friend who has way too much. In this case, divide it and plant in a sunny place. Or find a small organic start from your garden shop. Consider a pot where it can be contained or a corner of your yard/garden where you are ready to let it go wild. It will grow and grow and grow, which I think is the plant’s way of saying, harvest me! Honestly, I’d put lemon balm tea in the U.S. water supply if I could…couldn’t we all use a little calming action on our nervous systems these days?

Calendula (Calendula officinalis) – Very easy to grow by seed. Toss some in a sunny spot and await magnificence in mid-summer. It will reseed year after year. This is another plant some consider weedy but the more blossoms the better, in my opinion. If I could get a container of calendula salve into every household, I would. It’s that great.

Thyme (Thymus officinalis) – So many varieties. Find a true Thymus officinalis. It will start small and soon spread, which is great because then you can clip it often, divide it and share with friends. Fresh thyme for cooking and dried thyme for tea – so simple, so good.

Buy your plant starts or seeds locally, if you can. Here in Seattle, you can find quality organic plants and seeds at spring plant sales, farmers markets, natural food co-ops and many garden stores. If you need to order online, you can’t go wrong with Strictly Medicinal Seeds. For the health of your own body and the earth, please buy organic and follow organic gardening principles!

And if you are hankering to add an herb gardening book to your collection, I love the new-ish Organic Medicinal Herb Farmer. It’s not a home gardening book, but the growing and use advice from Jeff and Melanie Carpenter of Zack Woods Herb Farm is solid.

Happy Gardening!

Tara Thomas is a clinical herbalist practicing and gardening in Seattle, WA.

Do you have a question for the herbalists? Go ask here!

Bojungikki-tang, also known as Cherokee rose, and the botantical name of (Rosa laevigata, Rosaceae) rosa laevigata has long been used by some of our indigenous people as well as the Chinese. However, I must confess, it is new to me and I will be studying it more. The fruit of the plant is used. Here is a link to the full study regarding its use in allergies:

and another study for its use in pelvic pain:

Rosa laevigata has been used, as so many in the rose family have been, for the heart. “Cherokee rose (Rosa laevigata, Rosaceae) fruit compounds have shown antioxidant activity, as well as total cholesterol-, triglyceride-, and low-density lipoprotein (LDL) cholesterol-lowering activity. It is hypothesized that these properties alone may aid in the alleviation of CVD. In animals with myocardial infarction, a dosage of 300 mg/kg/day of a Cherokee rose fraction stimulated myocyte growth, resulting in better cardiac function.” Site: Date: 01-29-2016HC# 071563-537Re: Review of Medicinal Plants that May Enhance Cardiac RegenerationZhou Z, Li D, Zhou H, et al. Plants and their bioactive compounds with the potential to enhance mechanisms of inherited cardiac regeneration. Planta Med. June 2015;81(8):637-647. doi: 10.1055/s-0035-1545946.

I encourage anyone who has an interest in learning about this plant to read the studies and learn more–I know I will be.

Blessings and good health to all. Jayne Tamburello

Okay, you don’t have to be a super athlete to support proper blood flow. Just follow our tips below. (1)

The two main contributing factors to high blood pressure are stress and poor diet–both damage the lining of the blood vessels making them more narrow and thus more difficult for the blood to flow. However, a poor diet can also affect the viscosity, or the thickness of the blood which also factors into how well our blood flows.

So, as they say “An ounce of prevention….”

If you can avoid doing the following, then your heart and your circulation will be much happier and healthier.

Avoid sitting for long periods of time. Circulation only works if one is physically moving as there is no pump to get the blood going back to the heart. Therefore it’s best to get up and move around frequently to help our circulation work better.

Herbal support

Ginger (Zingiber officinale). This root is nothing short of amazing. It helps relieve gas, it has anti-inflammatory properties, it can help reduce spasms AND it is a “warming” herb that acts as a peripheral circulatory stimulant. So whether you suffer from cold hands and feet, or simply want to help your circulatory system, ginger is a great choice. I keep a bottle of ground ginger handy while I’m cooking (same with turmeric and paprika), but I also love ginger tea. The easiest way is to prepare ginger is this: Buy the root (rhizome), organic if you can and thoroughly wash it and let it dry. Then slice it thinly and put it all in a freezer bag (don’t forget to label it with the date). It will literally keep for years! Then, when you want a lovely tea, that’s heart and joint healthy, just put a couple of pieces in a pot with water, bring it to a boil and let simmer for about 15 minutes. When it’s done, turn off the heat. Now you can add other herbs like peppermint, lavender, fennel, etc. Just throw them in, stir and put the lid back on. Let the herbal tea sit for about 10 minutes. Of course you can always add a dollop of raw honey if you like it a little sweet.

Horsechestnut (Aesculus hippocastanum). The seed of the horsechestnut has been used traditionally for many complaints which surround venous congestion, especially where there is a dull ache and/or a sensation of heaviness. In one pharmacologic study, horsechestnut extract caused contraction of venous vales, increased venous pressure and flow and increased lymphatic flow in isolated tissue samples. (3)

Prickly ash (Zanthoxylum clava-herculis, americanum). Like ginger, prickly ash is a warming herb that acts as a peripheral circulatory stimulant. The taste is very mild whereas ginger’s is pungent. Here the bark of the tree is used. If making a tea, just add the bark to boiling water, turn off the heat and let it steep. I like to add other herbs as well (just like I do for the ginger). You can also buy tinctures of prickly ash (tinctures are herbs macerated in alcohol and then strained out). This is a great way to get herbs into you quickly. Just put a dropper-full under your tongue and you can immediately feel the warmth of the herb. Check out companies like Mountain Rose Herbs (www.mountainroseherbs.com).

Ginkgo (Ginkgo biloba). Just to be clear, although the ginkgo tree has been around a very long time, there is little known use of this tree in traditional medicine. Discoveries/studies surrounding ginkgo have been done on a concentrated extract which is what I will reference here. In numerous studies, both pharmacological and clinical studies, ginkgo extract has been used to help the following issues:

Cerebral insufficiency (memory, cognition impairment, dizziness), multi-infarct (vascular) dementia, tinnitus of vascular origin, peripheral arterial occlusive disease, and disorders resulting from reduced retinal blood flow and senile macular degeneration (4). The ginkgo flavone glycosides and several terpenoids seem to be the active constituents in ginkgo extract. The standard does is 3-4mls per day. NOTE: ginkgo should be used with caution if you are taking an anticoagulant or an antiplatelet medication!

(1). This is not a recommendation to stop any medication. In addition, those people on blood thinners must consult their physician before taking any herbal medicine.

(2) Life course socioeconomic position, alcohol drinking patterns in midlife, and cardiovascular mortality: Analysis of Norwegian population-based health surveys. Degerud E1, Ariansen I1, Ystrom E1,2,3, Graff-Iversen S1, Høiseth G1,4, Mørland J1,5, Davey Smith G6, Næss Ø1,7. www.ncbi.nlm.nih.gov/pubmed/29293492

(3) A clinical Guide to Bledning Liquid Herbs, Kerry Bone

(4) Re: Intravenous Ginkgo Extract Improves Coronary Blood Flow and Ratio of Endothelial Vasoactive Substances in Coronary Artery Disease Patients; Wu Y-Z, Li S-Q, Zu X-G, Du J, Wang F-F. Ginkgo biloba extract improves coronary artery circulation in patients with coronary artery disease: contribution of plasma nitric oxide and endothelin-1. Phytother Res. June 2008;22(6): 734-739.

Jessamyn’s popularity grew from her instagram page where she posted images of her plus-sized black body in yoga poses where she has changed the narrative and perception of

mainstream Western yoga. Stanley travels around the world teaching yoga and spreading body positivity. Stanley has inspired people of all shapes and sizes to practice yoga and believes that self-acceptance is a form of activism.

Athletic and round like Jessamyn, kaphas tend to be heavy, grounded, stable, cool, and smooth. They tend to be slow to start, but have an impressive level of physical and emotional endurance once stimulated. Despite their large size, kaphas don’t have the robust appetite of vatas and pittas and are very good at storing energy. Typically easy going, kind, patient listeners and speakers, these kapha characteristics are likely what attracts so many people to healers and activists like Jessamyn and kaphas in general.

Through the relationship she has built with her followers and students around the world, we can see that she embodies the characteristic steadiness and loving energy of the kapha dosha. When out of balance, kaphas lean towards sluggishness and are often set in their ways. We can see how Jessamyn’s yoga practice, busy teaching schedule, and speaking engagements provide her the variety and balance she needs to allow her constitution to thrive. True to form, this kapha is not treading lightly as a newbie on the scene in promoting self love, acceptance and wellness.

Kapha Elements: Water and Earth

Best Foods: (Bitter/Pungent/Astringent): dried fruits, apples, pears, pomegranates, cranberries, raw steamed or stir fried veggies, leafy greens, beans, raw honey, limited grains and legumes.

Foods to Avoid: salt, fried foods, bread, dairy products, nuts & seeds, sweet, sour, and juicy fruits and vegetables.

Kapha Herbs: (Warming/Drying): Ginger (Zingiber officinale), Cayenne (Capsicum annuum), Garlic (Allium sativum), Triphala (3 Berries): Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), Haritaki (Terminalia chebula).

Aggravators: rainy seasons, sweet, sour, salty foods, comfort foods, autumn and winter seasons, excessive sleep, lack of exercise, late-night snacking.

Trouble Signs: clammy skin, congestion, sinus problems, obesity, lethargy, indigestion, laziness, water retention, excessive saliva in the mouth.

Lifestyle Advice: get moving to gain momentum! Kaphas need stimulation, so keep your senses and your body active. Add variety to your life and routine to counter the tendency towards sluggishness, depression, and to becoming too stuck in your ways. Tune into your body and only eat when hungry. Strive for small meals and limit snacking.

Other Famous Kaphas:Oprah Winfrey, Ava Duvernay, Gabourey Sidibe

Understanding the doshas can be a bit tricky. What’s important to highlight is that like the three women mentioned in this series, we are all perfect as we are and one constitution is not better or more desirable than the other. Your dosha simply, is what it is. This week, let’s salute African-American kaphas doing big things in and around the world.

Do you know your dosha? Get out there and have fun learning about your constitution and how to use these energetic principles to keep you on the good foot! There are many free dosha tests available online that can help you determine your dosha or contact an experienced practitioner.

What’s your Dosha? Who’s your favorite kapha? Make sure to share your wellness tips according to your dosha in the comments!

xoxo- Monica

A subscriber asks if there are herbs that can help with her asthma. She says “I have recently been diagnosed with asthma, due to the northern CA fires. My doctor prescribed prednisone to reduce the inflammation. Is there a more natural way to accomplish the same goal? I have been drinking mullein & thyme tea, though probably not enough to be medicinal.”

The fires in Santa Rosa, CA were intense and horrifying. I know, I was there too. Even with proper N95 masks and staying indoors as much as possible, for hundreds of miles people and animals were affected by the poor air quality. We saw the immediate effects that air pollution (and stress!) had on respiratory systems and we’re now beginning to see the long term effects.

The good news is that removal of the irritants can result in remission. So, now that the air quality has improved, your lungs may begin to do so as well. You are wise to support this process early on since asthma can worsen over time. You’re off to a great start with your choice of mullein leaf (Verbascum thapsus) tea! Mullein leaf is an excellent lung respiratory tonic to have on board to improve the health of mucous membranes, at a dose of 12-24 grams daily! A word of caution – Be sure to strain out the mullein leaf hairs when you prepare your tea as they can be irritating, which is the last thing your lungs need right now!

Asthma is a complex respiratory disorder. It’s a spasmodic condition linked to hyper-responsiveness of the airways. Asthma attacks are a symptom of an underlying immune disturbance, therefore, any treatment solely aimed at reducing inflammation and relaxing the airways can help you to feel better (which is important of course!) but doesn’t get to the root of the problem. So, you want to be sure to address the multiple systems being affected, including the immune system and its role in inflammation. And, with asthma, the higher end of the dosage range of herbs generally produces the best results.

Some herbal options to support environmentally-induced asthmatic lungs include:

Of course, when working with an herbalist, a protocol would be tailored specifically to your individual symptom picture. However, here’s an example protocol that you might consider: