Lemon balm (Melissa officinalis) is growing rampant in my (vegetable) garden right now (see left), and some recent personal experiences have inspired me to write about the history of herbal medicine. I thought I’d combine the two ideas and share some common current uses of lemon balm that were handed down through centuries of use.

Clinically, I was taught to use lemon balm primarily as a nervine – a fancy word for “calms the nerves”. A relative of peppermint and catnip, its lemony zing makes for a tasty tea that can be drunk to take the edge off anxiety or what I refer to as ‘the jitters’.

Though not particularly sedating, lemon balm would be a nice choice to use (perhaps along with peppermint, chamomile, or lavender) before bed after a stressful day. It is also indicated when anxiety is accompanied by a racing heart or dyspepsia.

Steep 6-12g of dried herb in 2-3 cups of boiling water for 15 minutes.

For other contemporary uses of this easy-to-grow herb garden staple, see the 2017 ATH post on Calm and Cool Herbs. As an herbalist, what I find fascinating (and validating) is that herbs we continue to use today were documented hundreds of years ago. (For additional musings on the history of herbal medicine, see my latest blog post on www.greenhavenliving.com.)

For lemon balm, specifically, one of the earliest references I found was written by the Greek doctor Dioscorides back in the first century AD. In his ‘de materica medica’ he writes that lemon balm is:

“good for those touched by scorpions…It is suitable for women’s hip baths for moving the menstrual flow, as a mouth rinse for toothache, and as an enema or suppository for dysentery.”

Not quite the modern usage of today (though good to know should I ever be bitten by a scorpion!). Fast forward to the 1600’s, where English botanist/herbalist Nicholas Culpeper colorfully describes lemon balm:

“…it causes the mind and heart to become merry, and revives the heart, faintings and swoonings, especially of such who are overtaken in sleep, and drives away all the troublesome cares and thoughts out of the mind, arising from melancholy or black choler…It is very good to help digestion, and open obstructions of the brain, and hath so much purging quality in it as to expel those melancholy vapours from the spirits and blood which are in the heart and arteries…” (Culpeper, 1653)

Doesn’t this sound like the “nervine” I mentioned? Writers were much more descriptive years ago, but ‘’driving away troublesome cares” and “expelling melancholy vapours” sure sound like “calming the nerves” to me!

Across the pond and several centuries later, Felter and Lloyd (1898) write that lemon balm is “moderately stimulant…and antispasmodic”, and is “occasionally used to assist menstruation.” “Stimulant” may refer back to what Culpeper more colorfully described as “becoming merry”, “antispasmodic” is a characteristic of a nervine, and didn’t Dioscorides mention menstruation 1800 years prior? At this point can you see a pattern emerging?

Today, referencing one of my go-to modern herb books, Braun & Cohen (2015) includes a lengthy discussion of lemon balm as having anxiolytic, sedative, anti-depressant, antispasmodic – among many other – properties. This book is informed and extensively referenced by current research.

As with lemon balm, many (but not all!) traditional uses for herbs have a place in modern herbal medicine. We, as trained herbalists, use the history of herbs as inspiration and the modern science to validate their use. Isn’t that the best of both worlds?

Braun, L. & Cohen, M. (2015). Herbs and Natural Supplements, an Evidence-Based Guide. 4th Ed. Philadelphia, PA, Elsevier.

Culpeper, N. (1653). Culpeper’s Complete Herbal.

Dioscorides (1st cent A.D). de materia medica.

Felter, H. & Lloyd, J. (1898). King’s American Dispensatory.

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.

Summertime can be naturally mood boosting to many, but how does what you eat this season fit in? Today, we’ll look at the vital connection between food and mood.

Inflammation & Your Brain

Many of us are familiar by now with the relationship between inflammation and chronic disease, but did you know that research in recent years has demonstrated a link between inflammation, mood and cognitive functioning? Our dietary patterns have a direct impact on inflammation and can be an important driver or suppressor.

Foods that contribute to inflammation include:

refined carbohydrates

sugary drinks

greasy foods

processed meats

Foods that calm or prevent inflammation are whole foods and include:

vegetables

fruits

nuts and seeds

foods rich in omega-3 fats like fatty fish

flax and chia seeds

Check out this Psychiatric Times article for more on the relationship between inflammation and mood and this Science Daily article for more on the relationship between nutrition, inflammation and chronic disease.

Gut – Brain Axis

There is a lot more going on in our gut in addition to digestion— there is complex neural network in the gut known as the enteric nervous system, much of our immune system, and our gut microbiota. All of these systems are constantly interacting, and our gut and brain are connected through multiple pathways so they’re interacting with our central nervous system too. A troubled digestive tract can have negative impact on our psychological wellbeing, and stress anxiety and depression can have a negative impact on our gut, particularly through altering the composition of microbiota. This has a further negative effect on the brain, and so on … Given all of this, it makes sense to take good care of our gut and one of the most important ways to do that is through the foods we eat.

The foods we eat have a direct impact on the composition of microbiota and the level of inflammation in our gut and can even drive our food cravings. So, stick with the anti-inflammatory foods mentioned above and be sure to eat foods rich in soluble fiber like oats, black beans, chia seeds and flax seeds. For more on the gut-brain axis and the importance of our microbiota check out this article from Scientific American.

Healthy digestion is a critical aspect of good nutrition, without it we can’t break down foods and absorb nutrients efficiently. Avoiding inflammatory foods, eating foods that suppress inflammation and feed our microbiota will go a long way to encouraging good digestion. Learn about how herbs can improve digestion in this ATH post by Amy Charnay for those times when a little extra help is needed.

Nutrient deficiencies

Good nutrition, in general is important to balanced mood. There are some nutrients that play crucial roles in nervous system function and should be highlighted:

Omega-3 fatty acids are crucial to maintaining nerve cell membrane structure. They can be found in fatty fish like salmon, tuna, and anchovies. Plant sources include chia and flax seeds.Magnesium has important functions in cell signaling processes.Vitamin D. In addition to its anti-inflammatory effects, vitamin D decreases elevated levels of intracellular calcium, which is thought to play an important role in the development of depression.B vitamins. Several B vitamins are required for the synthesis of neurotransmitters serotonin and dopamine that are involved in mood regulation. With the exception of B12, the B vitamins can be found in vegetables, fruits, whole grains, nuts and seeds. Vitamin B12 is found animal products and is produced by microflora in the gut.Minerals. Many minerals are involved in nervous system functioning. For example, magnesium and zinc play roles in cell signaling, copper is involved in neurotransmitter synthesis; and zinc, selenium, and manganese are important antioxidants that protect cell membranes. To ensure that adequate minerals in your diet be sure to eat a variety of whole grains, legumes, nuts and seeds, fruits and vegetables – especially leafy greens.

Many herbs can have significant vitamin and mineral content and herbs can play a role in enhancing nutrient intake. One of my favorite nutritive herbal tea blends is made with stinging nettle, milky oats, and rose hips.

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

Milky oats are highly nutritive, containing calcium, potassium, phosphorous, manganese and zinc as well as B vitamins and vitamins A, C, E, and K. They also have the added benefit of strengthening and soothing nerve tissue.

Rose hips contain vitamins A, C, E, and K as well as calcium, magnesium, phosphorous, and potassium.

To prepare put the following herbs into a 1 quart mason jar or French press

½ cup stinging nettle (Urtica dioica)

¼ cup milky oat tops (Avena sativa) grind these in a coffee grinder before preparing, preferably one not used for coffee!

¼ cup rose hips (Rosa canina)

Infuse covered, overnight in 4 cups just boiled water. Strain and enjoy this highly nourishing tea throughout the day.

Enjoy!

Renata Lynn is a clinical herbalist with a deep love of nature and esteem for science and tradition. Find her online at renatalynn.com and on Facebook@renatalynnclinicalherbalist.

Have a question? AskTheHerbalists!

This month, Jerri wrote to Ask The Herbalists, asking for clarification on the proper technique and recipes for making infused herbal oils*. She is making herbal oils for her mother and her sisters’ health problems and wants to be sure that she is not making them too strong or overpowering. This is a great question, and questions like this are common, because it can be hard to know where to go for reliable information on herbal medicine making. In this post, I’ll share lots of reputable resources on herbal oil making, whether you are just beginning or seeking more advanced knowledge.

Getting started with Herbal Oil Making

Learning herbal oil making, and really learning all herbal medicine making, is similar to learning how to cook and it’s extremely helpful to have a teacher and some thorough reference materials to guide you.

Herbal oils are simple to make, but there are different approaches and considerations, like whether to use heat or not, working with fresh or dried plant material, which plants to use safely in oils, and how to use your finished product. Even though I’ve been trained in medicine making, I still rely on a combo of books and online tutorials, plus mentors that I can reach out to when I’m stumped. If you are crafting remedies to use yourself or give to your family, you really want to be sure you are getting it right.

To get started with a few easy recipes and pro tips, check out this helpful intro Guide to Making Herbal Infused Oils, from Mountain Rose Herbs. Here, they explain heat-infused and solar infused oils and offer tips on proper preparation, including temperature and steep time.

If you are ready to deepen your skills in herbal oil making, go ahead and invest in a reference book or two. These excellent publications will give you the step by step instructions and basic recipes so that you can be successful and avoid pitfalls.

Favorite Medicine Making Books

The Herbal Medicine Maker’s Handbook by James Green

The Herbal Apothecary by JJ Pursell

Herbal Recipes for Vibrant Health by Rosemary Gladstar

Amazing Online Medicine Making Programs

When you are ready to go even deeper, and/or if you just love a good demo video, check out the offerings at these excellent online programs, many of which also have tons of free resources in their blogs.

Healing Herbal Oils, a free workshop (and a longer program if you’re inspired!) from the wonderful herbalist Kami McBride

Learning Herbs,making medicine making fun, easy and accessible

The Herbal Academy,solid intro and longer programs and often with new interesting offerings – they just added a botanical skin care course!

Chestnut School of Herbal Medicine,their online medicine making class is gorgeous and inspirational, especially if you aspire to have an herbal business

Here’s a few closing thoughts to finish up the remaining questions in Jerri’s inquiry. We love to answer your questions AND, a good reference book or online program would also readily help any new medicine maker sort out super common questions like these:

1. Is my oil too strong/weak? Jerri told us she is using the double boiler method and wishes she could tell how strong the oils are/are not. It may sound too simplistic, but if you follow a recipe from a reputable source, this is the best way to assure your oils are appropriately strong.

2. Is this a safe herb to use in an oil? There are tons of safe choices and a good book or program will help you to learn those. Jerri mentioned she was going to use Gelsemium, but this this is actually a toxic herb. It shouldn’t be used by the home medicine maker or without the oversight of a practitioner trained to use it.

3. Can I improvise? Jerri mentioned she planned to double infuse her oils. Typically, infusing oils separately and then blending those into remedies later is the preferred method. For some ideas of nice herbal oil combinations for salves, check out these suggestions from Mountain Rose.

I hope this post doesn’t discourage herbal oil making, but rather empowers readers to find and follow good guidance in their medicine making efforts. Herbal oils are wonderfully versatile and a terrific addition to a natural medicine cabinet and with just a little education and effort, you can make a beautiful and effective remedy affordably. If you have some great books or reliable websites at your fingertips, you can make herbal medicines with confidence.

Have a burning question about herbal medicine? We created Ask The Herbalists to answer your questions and to help connect you to reliable information. All of our writers are professional herbalists and hold advanced degrees in herbal medicine. We’d love to hear from you.

*Note: This post is about infused herbal oils, notessential oils.

Tara Thomas is a clinical herbalist and certified nutrition specialist, practicing in Seattle, WA.

To me, hot summers = iced teas—not your traditional Lipton’s tea made cold, but refreshing teas made from lushious herbs. And they are so easy to make with a few helpful suggestions from below.

Things to consider when when making herbal teas.

When blending herbal teas, I like to take into account the following:

AromaTasteMedicinal properties

Aroma. Aroma comes from aromatic herbs such as lemon balm, lavender, spearmint, peppermint and rose (to name only a handful). When adding these herbs, they are added at the very end of the steeping process—maybe 5 minutes. They can also be put in a glass jar at left outside in the sun to make sun tea. (See below for directions).

Taste. Of course taste is key to any drink, herbal teas not excluded. Tastes include bitter, tart, sweet and spicy. Many herbs are naturally bitter which is a sign that they benefit the liver. However, to make many more palatable, adding a bit of spice or sweetness can create a tasty and healthy tea. Here are some suggestions.

Ginger added to tea gives it a bit of zing and ginger goes well with the tart taste of hibiscus flower or jasmine. Orange or lemon peel can give tea both a bitter as well as citrusy (or tart) flavor while anise seed like ginger is warming with spicy notes.

Fruit—I think fruit always enhances the flavor of a tea—especially in the summer when we just naturally gravitate towards the sweetness of fruit. Bits of fresh fruit can be added to any tea. Fruits that I like in my teas are: oranges, lemons, tangerines, and berries.

Vanilla. I also like to put a bit of vanilla in my teas because I think it makes them taste smooth and delicious.

Sweetness. Teas can be made naturally sweet by adding stevia LEAF to the tea blend. I highly recommend the leaf as opposed to the powdery or liquid processed stevia. One can also a tad of licorice root which is 100x sweeter than sugar! With cold teas, I ten to avoid honey only because it doesn’t coagulate very well.

Medicinal properties. Although most people don’t think of blending tea for their medicinal values, I highly recommend trying it. Below, I’ve listed some of my favorite herbs, listed by its ‘action’ with some herbs having multiple actions.

Digestion: chamomile, fennel, anise seed, bitter melon, chicory root, orange peel, peppermint.

Sense of well being: holy basil, licorice root, lavender, rose petals and hips, hawthorn leaf and berry and chamomile.

Skin and or immune system: gotu kola, elder flowers and berries, helichrysum, green teas, rooibos and chamomile.

Where to purchase organic herbal teas.

Try to find a store that will sell you teas in bulk and if they don’t have what you’re looking for, ask if they can order it for you. You can buy online as well (e.g. Mountain Rose Herbs, Starwest Botanicals) but you will pay for shipping—so best to double up with friends.

Combining herbs for tea making and recipes.

Here are some recipes that I’ve put together, but feel free to experiment. Try to add ones for aroma, taste and medicinal benefits.

hibiscus, orange peel, gotu kola, vanilla, and blueberriesspearmint, peppermint and chamomile, licorice root and coconut oil lavender, vanilla, helichrysum flowers, and rose petalsgreen tea, licorice, anise seed, mango and vanillahibiscus, ginger, holy basil, stevia leaf and strawberriesroasted chicory, bitter melon, licorice root and vanilla elderberry, hawthorn berry, licorice root and blueberriesgreen tea, jasmine and vanilla

Making tea.

The first thing to remember when making your own summer blends is not to be afraid to experiment. Just begin by making small batches and be sure to write down each ingredient and the amount used. Then, if you do make a larger batch, you can just alter the proportions. You can make your summer blends one of two ways.

Sun Teas. If using fresh herbs, you can make “sun” teas as the name implies. Simply wash the herbs and put them in a jar of cold water and set out in the sun for 4-6 hours. Strain and refrigerate. Now you can add in cut fruit and let it sit overnight in the refrigerator. Again, strain and enjoy.

Steeping. If you are using dried herbs, simply boil a pot of water and when it’s done boiling, throw in a handful of herbs and cover for 15 minutes. After 10 minutes, add any aromatic herbs and recover. When this is done strain and refrigerate. If you choose, you can add any cut fruit to your tea and let it sit overnight in the refrigerator. Again, strain and enjoy.

Herbs mentioned and their scientific names.

bitter melon (Momordica charantia)

Thanks and enjoy your summer and your summer teas!

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 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

My sister lives in California and asked if I wanted a seed pod from the devil’s claw plant. As an herbalist I thought this was GREAT because I knew devil’s claw is a well-documented therapy for arthritis pain. When the package arrived, the seed pod was stunning….and not at all what I had expected. So, I did a quick Google search and checked my herb references to clear up my confusion.

It turns out that there are two plants that use this common name:

You see what the problem is. While the common names are easy to pronounce and remember, they aren’t always accurate in referring to a specific plant, which can lead to mistakes. In this case I had the seed pod as a point of reference to help with identification. In the case of tinctures, dried herb or capsules filled with ground herb one must rely on the label for proper identification. In herbal medicine it is important to reinforce the identify the plant you’re talking about with the Latin binomial or the scientific name.

Another example of a plant with the same common name is skullcap. In this case, the plants are in the same genus (Scutelaria) but are different species; both are potent herbs. Check the labels of marketed herbal products for the scientific names when looking for skullcap: American skullcap (Scutelaria lateriflora) or Chinese skullcap (Scutelaria baicalensis).

The use of common plant names has also made it difficult to identify plants referenced in historic texts. Even when there are drawings, the level of detail may not always be sufficient for confident plant I.D.

These are just a few examples of plants with the same common name. Be sure to verify the identity of plants you use for therapeutic benefit.

About the author: Judith Smith, MS is a biologist and herbalist with degrees from Trinity University in San Antonio, Texas and a Masters of Science from Drexel University College of Medicine in Philadelphia, PA. She studied Clinical Herbalism in Quakertown, PA under Richard Mandelbaum (currently at Arborvitae School of Herbal Medicine in Brooklyn, NY). As member of the American Herbalist Guild (10 years) she provides herbal consults to friends and family members.

Her motto is ‘Complement yourself’ and is a strong advocate of responsible use of modern medicine complemented with sound herbal therapies.

Chloe wrote to us with questions about herb expiration dates: “I have packets of herbs I ordered online that I want to make tinctures out of. Dried lavender expires on March 2020, valerian root expires May 2020. What do these expiry dates mean when I make tinctures and how do they affect my shelf life of tinctures? Does it mean the tincture will spoil in Mar/May 2020? Would they be deemed inedible? After they expire, am I still able to make tinctures out of them? Or would it be not recommended?

Great questions, Chloe! Herbal quality is such an important topic. After all, your finished product is only as good as your starting ingredients.

HERE’S THE DEAL:

Manufacturers and bulk herb suppliers are required to include an expiration date on their products. The dates they choose are sometimes based on quality testing or, more often, an arbitrary amount of time that the supplier deems acceptable. Two years is a common time frame.

There are two main concerns in herbal quality that are relevant to your question: Contamination and degradation.

Herbs that have been properly dried and stored (away from dampness, heat and light) should be free of bacterial or fungal growth or other contaminants and thus would be safe to use for a long time in regards to contamination.

However, herbs degrade or decline in potency at different rates depending on the herb. For example, licorice root is extremely stable. Testing data shows that many of the important constituents in licorice remain stable for decades! It’s an herb that I would feel comfortable using for many many years regardless of the expiration date. Aromatic plants, on the other hand, such as chamomile and lavender lose their potency rather quickly. Valerian is somewhere in the middle.

The good news is that you do not need a lab to determine the quality of your herbs! One of the best ways to assess the quality of dried herbal material is via a process called ‘organoleptics’ which simply means using your senses. Does the plant material look, smell and taste like it should? If so, then you can move forward and tincture it, regardless of the expiration date. The fresher and more vital the plant material, the more potent your tincture will be. So, tincturing freshly dried plant material is an excellent option.

Remember: tincturing is a method of extracting AND preserving herbs. A tincture that contains at least 25% alcohol is very stable in the sense that microbial contaminants such as bacteria and fungi will not grow there. So, they never “spoil.” However, tinctures such as valerian root and cannabis, for example, do change over time as their constituents naturally break down or evolve into different chemical compounds. This is not dangerous and the only way to know if they still offer the same therapeutic benefit is to ingest them and observe the effectiveness for yourself.

For more information about diy tincturing, and some excellent resources on that process, check out this blog post I wrote in April of this year. Good luck!

Salut, Amy

Every spring I like to go outside and survey ‘the state of my estate’ to see what’s popping up out of the ground, and wondering what is yet to emerge. Last weekend I marveled at the already mature motherwort shoots growing in random places in my vegetable garden bed, and it inspired me to spotlight this noteworthy, albeit lesser known, member of the mint (Lamiaceae) family.

Motherwort (Leonurus cardiaca) is an ‘herbalist’s herb’ – an herb used extensively by herbalists due to its demonstrated effectiveness in numerous traditional medicine models, but largely overlooked by the modern, scientific community (i.e., very few, if any, published research papers). That is not to diminish its power, however.

With a name like ‘motherwort’, clearly it must be used to support women’s health. Indeed, Culpeper, of ‘Culpeper’s Complete Herbal’ fame writes: “ makes women joyful mothers of children, and settles their womb as they should be.” (1653). More recently (1931?!?) Maude Grieve indicates that motherwort is “especially valuable in female weakness and disorders”. In more modern terms, Hoffmann (2003) and Wood (2008) discuss motherwort’s virtues in calming nervous tension and anxiety, restlessness, wakefulness, and disturbed sleep, all of which may (or may not) be the result of hormone fluctuations.

Extending our understanding of motherwort a little deeper, we now look to the Latin name: Leonurus cardiaca for additional clues. ‘Leonurus’ was inspired by the lion’s tail-like appearance of the main shoot of the plant when it’s in flower (see photograph). Species ‘cardiaca’ suggests that the herb may be useful to the heart or circulation in some way. Grieve (1931) further clarifies ‘female weakness’ by describing ‘palpitations of the heart when they arise from hysteric complaints’, and Hoffmann (2003) agrees that motherwort is useful for anxiety accompanied by chest palpitations, strengthening the heart without straining. The calming result may just be helpful for regulating menstruation and/or stimulating stagnant digestion and metabolism.

At this point we can see a picture emerge of the personality of motherwort and the type of person who would benefit most from this humble mint relative. If you are a woman (or man), who is suffering from symptoms of nervousness that manifest themselves by heart disturbances or erratic blood pressure that might be tied to hormone fluctuations, then motherwort just may be the herb for you.

A last word or two: while motherwort is considered a VERY safe herb with little chance of adverse effects or allergic reactions, caution should be used during pregnancy (consult with your herbalist!). Also, the taste of motherwort is not for the faint of heart – the most beneficial phytochemicals make it a very bitter tea. Sweeten it up a little with some honey, or pair it up with some of its tastier relatives: peppermint, spearmint, and even holy basil would do well.

Culpeper, N. (1653). Culpeper’s Complete Herbal.

Grieve, M. (1931). A Modern Herbal.

Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press: Vermont.

Wood, M. (2008). The Earthwise Herbal: A Complete Guide to Old World Medicinal Plants. North Atlantic Books: Berkeley, CA.

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.comor 240-353-8754.

A woman wrote to us and shared that she is taking an oregano essential oil supplement and finding it more effective than broad spectrum antibiotics in helping clear her Urinary Tract Infection (UTI). She wondered how long she can take this safely, which is a great question. She said she is also taking garlic oil and mannose.

Mannose is often a godsend for those prone to UTI, as it helps prevent bacteria from binding to the wall of the bladder and is safe to take long term. And any plants in the allium family – garlic and onions – are also a great choice since natural sulfur compounds in those plants are anti-microbial, and adding more of these foods to your diet or taking a whole plant garlic supplement is typically safe longterm (note: garlic oil, if it’s an essential oil, is most likely inadvisable for internal use—please see below.).

I took a look at the oregano product she is using, and I see that it is soft gel caps that contain about 2 drops of essential oil of oregano in a base of olive oil. The recommended dose on the label is one capsule per day, and she was following a protocol that suggested she take four of these soft gel caps, four times a day — essentially, 16 times the recommended dose. Absent an explanation from a professional clinical aromatherapist or other practitioner trained in internal dosing, I’m not comfortable with this dosing, as it goes against most of the reputable advice on using essential oils.

essential oils to replace antibiotics. But, use of essential oils internally is controversial, and is typically outside the scope of most herbalists, who typically rely on teas, tinctures, powdered herbs, and preventative measures when it comes to infections.

For an excellent look at how an herbalist would approach UTI, check out this excellent guide to Treating UTI”s Naturally by herbalist and MD, Aviva Romm .

For reliable safety info. on using oils, I like the Tisserand Institute. You can check out their Essential oil Safety guide for details. Basically, they advise not taking essential oils internally, and if you do, no more than 1-2 drops in a day:

“Do not ingest essential oils unless advised to do so by a practitioner who is qualified/licensed to prescribe essential oils in this way. Taking essential oils orally engages many areas of risk that other modes do not. Do not take essential oils either undiluted or in water, as there is a risk of mouth/stomach irritation. This is similar to what happens in a bath (see above) except that mucous membrane tissue is more sensitive than skin, yet our gut only sends out pain signals when erosion has progressed quite far. Essential oils are widely used in food flavorings, and GRAS status for many essential oils applies to food flavoring use, but it specifically excludes medicinal use. One or two drops of most essential oil can be safely taken in a day, but more than this is not recommended.”

Regarding use of oregano oil by qualified practitioners, the Tisserand Institute has also said:

“Oregano is one of the most potent antimicrobial oils, and will be effective in some situations. But a few drops in a capsule is a fairly blunt instrument – it’s not ideal for absorption, and will not always reach the target site in sufficient concentration to be effective, even if taken in large doses.”

Thankfully, there are many other options. Do check out Aviva Romm’s guide to UTI remedies. And if you like that, you may also find her 8 Safe & Effective Herbal Antibiotic Alternatives a help as well.

Here’s hoping this information has been a help. If you have a question about herbs and health, or want to sign up to get our posts as they come out (once or twice a week), visit us at Ask The Herbalists.

Tara Thomas, MS Herbal Medicine, is a clinical herbalist, practicing in Seattle, WA.

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Can you give some guidance on the use of saw palmetto for prostate issues and are there any issues (positive or negative) with regards to libido? Thanks!

Yes. Let’s take a closer look at saw palmetto.

Botanical Nomenclature:

Name: Serenoa repens, serrulata

Family: Arecaceae

Common: saw palmetto, sabal

Part used: fruit

Description of plant:

Saw palmetto (Serenoa repens) is a shrub or small tree in the palm family native to the southeastern United States.

Taste/Odor/Energetics:

Saw palmetto is considered to be moistening, sweet and slightly warming.

Key constituents:

lipids, sterols, an enzyme cleaves off the fatty acids.

Summary of historical uses and current uses:

Historically used as a women’s reproductive tonic Historically used as a respiratory tract and for dry irritated nasal passages due to its moistening qualitiesMore recently used in issues regarding the prostate and male sexual dysfunction.

Clinical uses of saw palmetto in prostate issues.

Clearly, there is much conflicting information on the use of saw palmetto for benign prostate hyperplasia (BPH). In the following trial (1), the authors conclude that ‘saw palmetto was not superior to placebo for improving urinary symptoms and objective measures of benign prostatic hyperplasia.’ However, this finding contrasts with the findings of 21 randomized, placebo-controlled trials of saw palmetto on over 3,000 men that were systematically reviewed in 2001. 3 in 9 of these studies, saw palmetto consumption increased the peak urinary flow rate 1.86 mL per second more than did placebo. In a tenth study reviewed (a trial conducted in the U.S.), saw palmetto improved symptom scores equivalent to the AUASI by 4.4 points while the placebo group improved 2.2 points after randomization of both agents.

Conclusion: More research needs to be done on the plant but it may be worth a try given that the positive data outweigh the negative. As always, consult your physician before taking any supplements.

Clinical trials regarding the use of saw palmetto for libido.

In a 2012 trial, 76% of patients and 82% of investigators indicated that the efficacy of the saw palmetto berry extract was very good or good. Patients deemed that the treatment was most effective on erectile function and libido combined (66%). Sixty-two patients said that they would use the treatment again, and investigators would prescribe the medication again in 91% of cases.(2)

Safety:

The majority of adverse effects reported were mild, infrequent, and reversible. The most frequently occurring adverse events were abdominal pain, diarrhea, nausea, fatigue, headache, decreased libido, and rhinitis. No drug interactions were reported for saw palmetto. The authors conclude that saw palmetto is well tolerated and is not associated with serious adverse events. (3)

Footnotes:

(1) Saw palmetto for benign prostatic hyperplasia, Bent S, Kane C, Shinohara K, et al. NEJM. Feb 9, 2006;354(6):1-10.

(2) Improving BPH symptoms and sexual dysfunctions with a saw palmetto preparation. Results from a pilot trial. Suter A, Saller R, Riedi E, Heinrich M. Improving Phytother Res. April 23, 2012

(3) Serenoa repens (saw palmetto). A systematic review of adverse events. Agbabiaka TB, Pittler MH, Wider B, Ernst E. Drug Safety. August 8, 2009;32(8): 637-647.

Jayne Tamburello has a master’s degree in Herbal Medicine from MUIH (Maryland University of Integrative Health) and is founder of Invibe Herbal— a full line of organic herbal teas for your health. 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 at customercare@invibeherbal.com.

I recently returned from 3+ weeks in Europe and many clients, friends and colleagues are asking how it is possible that I am back at work the next day after 20+ hours of taxis, shuttles, airports, trains and airplanes and a nine hour time difference.

I’m not going to lie, I am a bit tired today, but totally functional unlike how I used to feel after such extensive travel. I love to travel and half of my family lives in Europe, so I have figured out ways to make it work for me! I am happy to share my top travel tips & products with you…

Hydrate your whole body on the inside as well as the skin and sinuses. Air quality in airplanes is, well, disgusting. It’s full of germs and pesticides and it’s very dry. I have three essential hydrating practices I do on the airplane:

First, I spray down my seat and surrounding areas with Kamberra tea tree spray. I love this product because it is both hydrating and anti-microbial. Usually my neighbor wants their area sprayed as well which is even better! I also spray my face regularly during the flight with this product for the same reasons. A DIY recipe is to simply add 10-20 drops of tea tree (or your favorite skin safe & antimicrobial essential oil) to an 80ml spray bottle bottle filled with water.

Add a few drops of oil to your sinus cavities to keep them hydrated and the delicate tissue capable of protecting you from germs. Banyan makes one of my favorite nasal oils, but a drop of olive oil or whatever culinary oil you have on hand will also work.

Drink water! I know, it’s annoying to have to get up multiple times to pee, but that’s also really good for your body when sitting for such extended periods of time. I aim to drink half my weight in ounces of water and get up to pee every few hours. While I am up I stretch for 10 minutes as well. This makes a huge difference. Bonus if you can add flax or chia seeds to your water for their hydrating properties.

Help your body get into rhythm with the new time zone ASAP. From California to France, this means 9 hours later. So, for example, when I arrive around noon, it’s midnight in CA. I haven’t slept much on the plane and I am tired. I immediately drink a cup of coffee and spend the day outside walking (preferably in the sun) and enjoying the new surroundings. I do not lie down no matter how tired I feel! I mean, if your feet hurt, by all means, have a seat and put your feet up but do not go to sleep if you can avoid it.

Try to stay awake until at least 8pm. I drink another cup of coffee if I really need it to stay awake. Be sure to eat lunch and dinner, if you can. Then, 1-2 hours before bed, take melatonin. My favorite brand is herbatonin – a plant based, bio-identical source. Take one cap every night for at least 3-4 nights until you feel fully adjusted to the new time zone. Repeat when you return to your home time zone.

Support your immune system and your gut. One of the most common travel related complaints is of people getting acute sickness, usually respiratory or gastrointestinal. Of course this is common – we’re exposed to new germs and unfamiliar foods and our systems are stressed. One of the best ways to support your immune health it to support the gut! Here are my favorite gut health products:

Support your digestion with enzymes to help break down foods and/or bitters to help stimulate your digestive fire before meals (hello, apertif!). This is important because your gut operates on a bio-rhythym so your new time zone is confusing when the new 7pm dinner time is 4am back at home when your GI has scheduled rest and is not used to preparing for food with digestive juices, stomach churning and intestinal motility.

Enzymes such as Intolerance Complex are perfect for those with food sensitivities to gluten, dairy and more. And, one of my favorite bitters blends is Gut Love Bitters.

Address constipation. My preferred method is by taking magnesium which draws water into the bowels and thus promotes bowel movements. It has the added benefit of relaxing the body, including muscles that may be tired and crampy from the stress of travel and increased walking. I love CALM and it comes in convenient travel size packets, though I prefer to pour some from the large container into a smaller, travel size container, to reduce packaging waste.

Consume probiotics and/or fermented foods. Most of us know by now the importance of the beneficial bacteria in the gut for digestive and immune health. I seek out fermented foods in my new location and take probiotics daily. Jarrow formulas makes a great shelf stable option called EPS 25 billion.

Activated Charcoal. This product is so useful that I always have it in my purse. It definitely saved me from food poisoning when I was in India and ate some very questionable food. And it has helped me recover more quickly from food poisoning when I got sick in Mexico as well. It adsorbs undesirable compounds in the gut from toxins to alcohol to histamines. If you eat something questionable or drink too much alcohol, take 2 caps before bed with a glass of water. Be warned that you may notice very dark black feces! Bonus: open a cap and use it topically as a paste mixed with water on blemishes and bug bites.

Also, wash your hands regularly and/or use hand sanitizer such as this one by Clean Well. Or, use the tea tree spray from tip #1.

Visualizehow you want to feel. The brain is incredibly powerful and I used to spend much of my mental energy on the airplane dreading how tired I was going to feel in the new time zone. I’d get stressed about my inability to sleep on the plane and my thoughts about the physiology of the hormones involved in these important bio-rhythyms that control sleep, digestion, mood and more would through my mind as I prepared to feel crappy upon arrival. Needless to say, that was not helpful!

Neuroscience has shown that the brain does not know the difference between a visualization and a real event. So, now, for several days before departure and on the airplane, I visualize myself feeling great in my new destination. My visualizations include waking up refreshed after sleeping well, enjoying walking and eating and feeling strong and happy. It’s pretty incredible how effective this is. Give it a shot and let me know if it works for you!

Bon voyage! Amy

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