Author Archive

Got Heart? Be Glad!

Pulled from herbalistqa.com

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

Pulled from herbalistqa.com

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

Pulled from herbalistqa.com

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.

Can a nursing mom do an elimination diet?

Pulled from herbalistqa.com

Danielle, a new, nursing mom asks how to go about eliminating foods from her diet to determine what is causing constipation. She also says that she is feeling run down and asks what can help her build energy. Hi Danielle. First, congratulations on the newest member of your family! Determining food sensitivities by eliminating foods is usually done with an elimination diet. This involves removing all potential trigger foods from your diet for a period of four weeks, then reintroducing one food every three days while keeping a record of how you feel. Foods and ingredients usually removed during an elimination diet include dairy, gluten, legumes, sugar, all processed foods and food additives. Sometimes soy and nightshades like tomatoes, eggplants, potatoes, and all grains are also removed. You’ll find a detailed description of how to do an elimination diet by naturopathic physician Dr. Bryan Walsh. Since you’re breastfeeding, your calorie needs and many nutrient needs are increased, so if you decide to try an elimination, diet I encourage you to do it under the guidance of a nutrition professional. Another option is to keep a food diary for three or four weeks. Record everything you eat, when you eat it, and your symptoms. If a pattern emerges and you suspect a particular food, remove that food from your diet for four weeks and then reintroduce it as described above. Food sensitivities can cause constipation, but there are other common causes and it would be well worth it to examine these. They include: Too little water Breastfeeding moms need more water. The USDA Adequate Intake (AI) recommendation for water in lactating women is 3.8 liters per day compared to 2.7 liters per day[1] for non-pregnant, nonlactating women. To little fiber This is a common problem for a lot of people, lactating or not, and like other nutrients recommendations for fiber intake are increased for lactating women – 29 grams/day compared to 25 for non-lactating women. Medications Several types of prescription and over the counter medications can cause constipation, so if you taking any medications check the side effects and discuss with your physician. Supplements Iron supplements can cause gastrointestinal upset, including constipation, so if you’re taking an iron supplement you may want to consider talking with your physician about switching to a ferrous bisglycinate form, which is often better tolerated than other forms. Liver support Some gentle liver support may be beneficial. Milk thistle is gentle, safe, and has the added benefit of supporting lactation. Milk thistle can be taken in capsule form, you should be able to find a good supplement at your natural health shop, or organic grocer. You could also sprinkle a teaspoon of the ground seeds on your food twice a day, they have a mild, neutral flavor and go well with a variety of foods. Being a new mom sure can be exhausting! Between the energy demands of producing milk, recovering from pregnancy and birth, and caring for an infant some level of fatigue goes with the territory. Remember to keep in mind your increased caloric and nutritional requirements and eat plenty of nutrient dense foods – lot’s fresh fruits and veggies, nuts and seeds, and high – quality meats and fish. It’s unclear if you’re still at the stage where sleep deprivation is an issue, if you are a certain level of fatigue is expected. However, if you’re regularly getting 7-9 hours of sleep and you’re still feeling exhausted you may want to see your physician and discuss having your thyroid function evaluated. Women are more vulnerable to thyroid disorders postpartum and the condition is sometimes missed because exhaustion is a common feature of this life stage. To learn more about postpartum thyroid disorders read this article by midwife, herbalist and physician Aviva Romm. A daily serving of the following nutritive herbal blend will support you in recovering your energy. · ½ cup nettle leaf (Urtica dioica) · ¼ cup alfalfa (Medicago sativa) · ¼ cup raspberry leaf (rubus Ideaus) · 1 tablespoon rose hips (rosa canina) To prepare put the following herbs into a 1 quart mason jar or French press. Infuse covered, overnight (you can put it in the fridge once it’s cool enough) in 4 cups just boiled water. Strain and enjoy this highly nourishing tea throughout the day. I like to keep a bulk supply these herbs around to prepare nourishing infusions each day. About the herbs Nettles contain iron, phosphorus, potassium, calcium, magnesium, manganese, copper, boron, strontium as well as B vitamins, vitamins A, C, K, and beta carotene. Nettle also have anti-inflammatory activity and are commonly used to help restore vitality over time. Alfalfa – vitamins A, C, E, and K4; and minerals calcium, potassium, phosphorous, and iron. Alfalfa also supports the production of breast milk. Raspberry leaf – B vitamins, vitamin C and several minerals, including potassium, magnesium, zinc, phosphorus and iron. And Raspberry leaf is a favorite uterine tonic and will help restore tone to the uterus. Rose hips contain vitamins A, C, E, and K as well as calcium, magnesium, phosphorous, and potassium Hope this helps Danielle. Many Blessings to you and your family. 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 online at renalynn.com and on Facebook @renatalynnclinicalherbalist [1] This value includes water in foods and in other beverages.