Wha are your favorite 3 herbs helping to stay calm?

My 3 favorite herbs for hepling to stay calm and relaxed are: stress include: 1. Kava kava root (Piper methysticum) – Kava is one of my all time favorite herbs. In fact, my experience ingesting kava was an important factor in my decision to pursue herbal medicine as a career and invest some serious time and money into my Masters of Science in Herbal Medicine. Kava is one of the best anxiolytic (anxiety reducing) herbs I know of. It has a long history of traditional use, spanning thousands of years in the Pacific, as a water extract imbibed socially, ritually, ceremonially and more. It is particularly useful for enhancing communication and I often Mediherb Kava Forte tablets before meetings, when traveling or anytime I want to relax tension in my mind and muscles. I reach for kava whenever I am going through a difficult, stressful time in my life. It is extremely effective at calming nerves, easing tension and promoting relaxation. I particularly love how kava relaxes without sedating the system, making it a wonderful choice for day-time use.

2. American skullcap

(Scutellaria lateriflora) – this is another one of my favorites, in the nervine (used to calm nerves) category. Skullcap is an excellent choice for both acute and long-term nervous system support, meaning that it has an immediate effect in acute situations and acts as a nervous system tonic in the long term. Like all plants, skullcap contains many constituents, including the flavonoid scutellarin, which act to support overall nervous system health, promote relaxation and melt away tension. I refer to skullcap as the “road rage nervine” meaning that it’s an excellent choice for those who become irritable or angry when overly stressed. I enjoy skullcap as a tea, often flavored with other herbs such as cinnamon, so much that I order it in bulk from Mountain Rose Herbs.

3. Reishi Mushroom (Ganoderma lucidum) Reishi is a classic tonic that was once reserved for royalty to extend life and improve health. It has been, quite literally, a game changer for me personally and for many of my clients with chronic immune challenges, allergies and uncontrolled inflammation.

Studies have found reishi to contain more than 400 (!) active constituents that lend to its antioxidant & anti-inflammatory properties. It has deeply grounding and nourishing qualities and is a superior immune, liver and respiratory system tonic. Reishi is grounding without sedating, so can be enjoyed any time of day.

Reishi has had such a profound impact on my life that, after years of daily consumption, a colleague and I paired up and created Reishi Roast, a robust, balanced blend of antioxidant herbs, medicinal mushrooms, and superfoods formulated to support clear, focused energy and whole-body support. Reishi’s robust flavor pairs wonderfully with chocolate, coffee and cinnamon, so another option is purchasing reishi powder and making your own delicious concoctions at home!

What are your top 3 herbs for helping me to stay calm?

My top 3 “stress managing herbs” are lemon balm, ashwaganda and oats (milky oats or oat straw). I have to be clear in saying there are so many medicinal plants that I love but here is a quick overview of my top picks and why! First of all, all of them taste great which is a huge plus when you’re eating and drinking your “medicine”. Second, these versatile plants are all calming to the nervous system and healing to the skin in different ways, when applied topically. Including any one of these herbs into your herbal home pharmacy will help you look and feel better naturally when life get’s real. Like with all herbs that suit your constitution, you may find yourself feeling a little more shiny, a little bit better, and a lot more empowered just by creating the rituals of self care. As a bonus each herb has multiple clinical and traditional uses. To an herbalist, plants are nature’s value meals minus all the bad stuff.

Lemon Balm (Melissa officinalis) is a member of the Lamiaceae (mint) family of plants. The main constituents are hydroxycinnamic acids (rosmarinic, p-coumaric, caffeic and chlorogenic acids), and an essential oils composed of more than 40% monoterpenes and more than 35% sesquiterpenes. Native to the Mediterranean, parts of North Africa, Asia, and Europe this superstar herb smells and tastes like lemon. It should come as no surprise, that lemon balm is a welcomed ingredient to many culinary dishes, liqueurs, and cosmetics and I’m a fan of all things inexpensive and versatile. I use lemon balm in formulas with clients dealing with anxiety and depression, seasonal affective disorder, insomnia, Herpes Simplex Type 1 (applied topically esp. with St. John’s Wort oil), and to treat G.I. issues characterized by spasms and intensified by stress. A combination of lemon balm, chamomile and fennel tea is a lifesaver to me whenever my stomach and spirit feel anxious and jumpy. This go-to herb is like a cup of sunshine on a dreary day.

Lemon Balm should be used with caution if you have hypothyroidism and may enhance the sedative effects of people taking barbiturates.

Ashwaganda (Withania somnifera) is a member of the Solanaceae family, is native to India, Africa, and the Mediterranean and is a popular herb in Ayurvedic medicine for 3,000 years. The magic is in the root of the plant and can be decocted as a tea, or taken in the form of tinctures capsules, and powders. When I’m taking my own advice, I use ashwaganda to help me deal with insomnia associated with an inability to quiet my racing mind. Luckily it doesn’t leave me feeling drowsy or sluggish the next morning and can get on with the show. Known, as ‘Indian Ginseng’ ashwaganda it helps with endurance, stress, and sleep. When I find myself in ‘beast mode’ I like adding the powdered herb to smoothies in the morning for a mental and physical energy boost along with maca root and cinnamon powder. I consider this herb for clients who are beat down, depleted, sleepless, stressed, and depressed. Ashwaganda will step-up your beauty routine, too! Applied topically as a poultice it has shown to heal minor wounds. It has also shown to help protect the body against the effects of aging, while increasing collagen in the skin and help reduce hair loss, and premature graying. Ashwaganda improves strength and endurance, cognitive function, inflammation and its associated states of dis-eases, iron deficiency, male sexual dysfunction, cardiovascular dysfunction, diabetes, hypothyroidism, cancer and skin diseases.

Ashwaganda should be taken with caution during pregnancy.

Ashwaganda is safe when taken within the recommended dosage.

People allergic to plants in the Solanaceae family should use with caution.

Oats (Avena sativa) is a member of the Poaceae family. This herb comes from the same plant as oatmeal however it is harvested at an earlier time and processed a bit differently. The flowering plant is used as medicine. This superfood is rich in calcium, potassium, phosphorus, iron, manganese and zinc, vitamins A, B-complex, C, E and K and amino acids. Dietary oats are excellent for cardiovascular health and have a significant amount of heart healthy soluble fiber. Oats aka ‘milky oats’ has a host of health benefits such as healing skin diseases, lowering blood pressure and cholesterol levels, calming the nervous system, regulating blood sugar (which stabilizes weight, mood and energy levels), and has been used as a sexual tonic for men and women. I like to enjoy a tincture of oats, skullcap, and motherwort when I feel like I’m losing at life but the show must go on! Also, I recommend oatmeal baths which are easy to make at home for people seeking relief from itchy and inflamed skin conditions. Often times less is more, which is why a simple oat straw tea is a nutritive and soothing to the nervous system after an intense day. As a nervine tonic, this herb is ideal for folks burning the candle on both ends and doing the most. Food is medicine and thanks to the internet there are tons of healthy oatmeal recipes to try right at your fingertips.

Oats should not be used by people with gluten sensitivities or celiac disease. Dietary oats should be avoided in cases of intestinal obstruction.

Being stressed out is not cute, it’s not cool, and it will wear on your health and complicate any current health issues.

Breathe + Keep Cool + Be Well

My husband struggles with shingles, can you provide any more support?

I am sorry to hear about your husbands’ struggle with shingles, I know that can be very painful. Your multi-pronged approach of working to fight off the virus with anti-virals while simultaneously building the immune system and reducing stress is very wise. This is exactly what I recommend from an herbal perspective as well. Here I will suggest some anti-viral, immune supportive, stress & pain management herbal allies that you might consider:

ANTIVIRAL HERBS Many herbs possess antiviral properties, but some of my favorite for shingles, specifically, include:

Licorice root (Glycyrrhiza glabra) – both antiviral as well as an adaptogen, licorice is a great choice to help support stress management and target the virus.

Thuja leaf (Thuja occidentalis) – this conifer really packs a punch when it comes to fending off viruses. You can add this to his protocol by adding Thuja essential oil to the topical SJW oil mentioned above. Thuja tincture or tablets can also be taken internally.

St. John’s Wort flowering herb (SJW) (Hypericum perforatum) – this sunny herb is well known for supporting those with depression, but is also a wonderful antiviral and liver supportive herb. Topically, this herb can be used safely and very effectively — apply SJW infused oil topically on his feet before bed (since it’s an oil I recommend wearing socks so he doesn’t get oil on the bedding). Galen’s Way makes a superb SJW oil, their entire product line is extremely high quality and practitioner only and is available for purchase at Farmacopia in Santa Rosa (they also ship). SJW topically and internally can also help manage the pain, so this would be one of my first choices for your husband. *Note: one must be careful if taking pharmaceuticals at the same time as SJW alters liver enzyme’s ability to breakdown drugs, resulting in increased breakdown or reduced uptake of the drug.

Echinacea root (Echinacea purpurea and/or E. angustifolia) This classic immune herb is an excellent choice for a shingles breakout. Note that one must use a higher dose in acute situations, for example, 2 Mediherb Echinacea Premium tablets 3 times a day. Eleuthero root (Eleuthero eleutherococcus) This restorative tonic has a broad range of effects, including assisting the body’s healthy, adaptive responses to stress. It also enhances immune system function so this is a great choice with its’ overlapping beneficial actions. MANAGING PAIN In addition to the approach of directly addressing the virus, which should help reduce pain, you might also consider some herbs for pain management during this acute phase. These 3 herbs all support nervous system discomfort — the system that sends pain signals throughout our body. CA poppy herb (Eschscholzia californica) – this local California beauty is both analgesic (pain relieving) as well as a relaxant. It has a long history of use and was traditionally used by Native Americans.

Corydalis tuber (Corydalis yanhusuo) – this Chinese herb has been traditionally used to ease muscular aches and pains.

Jamaican Dogwood stem bark (Piscidia piscipula) – this relaxing herb helps ease nervous system discomfort and pain. Mediherb combines all 3 of the above herbs in an excellent product called Nervagesic.

In the concept of TCM or traditional Chinese medicine, autumn is a time of letting go. Many people use this time to “clean out” their bodies and prepare for winter. A good detox or cleanse can help your body better deal with assaults to the immune system as well as cope with the darkening days of winter. There are many plans out there and I encourage you to look to see what feels right for you. In the meantime, here are some tips when creating your autumn cleanse/detox plan. And remember, a cleanse or detox does not mean “fasting” but fasting can be a part of the program if you choose. Good luck!

Creating a cleanse plan

First, figure out how long you want to do your plan. I like to choose anywhere from a week to ten days in terms of time length. Second,be sure your plan is well thought out, and food and beverages bought a head of time or else it will be easy to sabotage it.

I also recommend journaling and taking walks in nature everyday to help you get in touch with your natural surroundings. Finally getting good sleep is important.

Food for thought:

Do not over-eat or under-eat, but rather try to eat only when you truly feel hungry.Chew slowly and mindfully. Do not read, watch TV, be on the computer or engage in any sort of agitating conversation while eating.Drink only water that has been filtered (and not stored or packaged in plastic bottles). 6-9 glasses per day is optimal.Eat 25-30 grams of fiber daily.Eat plenty of organic fruits and vegetables —go for color.Eat a lot of cooked vegetables.Organic eggs only.Free range/organic poultry only (no red meat).Nuts, seeds.Small fish (i.e., not tuna, shark, etc.), sea vegetables.Organic tofu.Organic brown rice, quinoa and non-gluten grains.Cold or expeller pressed canola oil, extra virgin olive oil.Spices: turmeric, rosemary, garlic, onion for example, when cooking (use salt sparingly and have it be a good sea salt).Drink herbal teas with clearing properties: dandelion root, burdock root, calamus root and chicory root.Cod liver oil (2 grams per day) (cod liver oil had Vitamins A, E and D) or the equivalent.

What you should be avoiding:

Cigarettes, alcohol, caffeine.All soft drinks, sports drinks, etc.Any food containing trans fats or hydrogenated oils.Any foods/products with gluten.Any dairy products if you have any sort of dairy allergy (if you must have dairy, go for raw milk and raw cheeses, if possible and a high quality plain yogurt). Also, try goat or sheep’s milk.Any processed foods.Red meat.Sugar, high fructose corn syrup, sucrose.All sweets including chocolate.The following oils: corn, soy, safflower, butter (unless organic), lard (for now).Water from plastic bottles.Large fish (tuna, mackerel, etc.).Shellfish, crustaceans.

Once you are done, try to continue to eat healthy–you’ve spent time and energy getting it to this spot and your body, mind and spirit will appreciate it.

This post is sponsored by Invibe Herbal. Where better health is just a click away!

First we must explain the actions of bitters on the body. According to Simon Mills, who wrote the book “The Essential Book of Herbal Medicine“. Mr. Mills expounds on the virtues of bitters in several chapters, stating that in essence, “bitters increase appetite, bitters promote bile flow, bitters protect gut tissues and bitters enhance pancreatic function”.

My favorite bitters, which should be taken together, are: gentian root and calamus root Gentian root (Gentiana lutea) is energetically known as the coldest of all the bitter herbs. It is for the heavier person or the person who runs warm-hot. I always recommend taking gentian root with a carminative (an herb that reduces flatulence) like fennel or anise if you tend to run cool or cold.

Calamus root (Acorus calamus) is known energetically as a warming bitter and is used for people who either run cool, or who are not as robust. This herb can be made into a tea by itself because it has a pleasant taste or added with other herbs such as fennel and peppermint.

I’m losing my eyelashes in a little portion of my right eye. What is strange is the skin is wider where the lashes are falling out. Do I have some kind of a vitamin or mineral deficiency?

As herbalists, the very first thing we tell people when they have a medical issue is: “when in doubt, check it out”. In your case, having your eye lids checked out by an ophthalmologist and/or dermatologist is the best place to start. However there are some things that I can recommend doing in the meantime:

Check your eye makeup. If your eye makeup is old or if it is not of good quality (I prefer Dr. Hauschka, Origins and other natural brands), I would recommend starting fresh with a brand that is more natural.

Check you eye makeup remover. Some removers are oily and can leave a residue, while others can be quite harsh to the delicate skin around the eyes. Again, make sure that the remover isn’t old and is of good quality.

Getting good sleep, eating healthy and using supplements wisely is also recommended. For instance, I take a daily probiotic, multi-vitamin and cod liver oil.

Finally, when my eyes feel tired, I make my “soothing eye relief ” compress. First, I make a batch of tea (see recipe below), strain it and let it chill in the refrigerator. I then soak a clean wash cloth in the tea, wring it out and put over my closed eyes. Here is the recipe:

Soothing Eye Relief: equal parts of:

Eyebright

Elder flower

Greater celandine

Plantain

Steep for 15 minutes, strain and chill in the refrigerator. Always use a clean cloth as your poultice. The tea will last about 5 days.

All of these herbs can be found at Mountain Rose Herbs. Good luck!

We have had a number of questions on shingles and how to help support the body in a natural way.

The following two paragraphs are excerpted from WebMd (www.webmd.com)

What is shingles?

Shingles is a painful skin rash . It is caused by the varicella zoster virus. Shingles usually appears in a band, a strip, or a small area on one side of the face or body. It is also called herpes zoster. Shingles is most common in older adults and people who have weak immune systems because of stress, injury, certain medicines, or other reasons. Most people who get shingles will get better and will not get it again. But it is possible to get shingles more than once.

What causes shingles?

Shingles occurs when the virus that causes chickenpox starts up again in your body. After you get better from chickenpox, the virus “sleeps” (is dormant) in your nerve roots. In some people, it stays dormant forever. In others, the virus “wakes up” when disease, stress, or aging weakens the immune system. Some medicines may trigger the virus to wake up and cause a shingles rash. It is not clear why this happens. But after the virus becomes active again, it can only cause shingles, not chickenpox.

What we also know is that shingles can be triggered by stress, so strengthening the nervous system with adaptogenic herbs is very helpful. So is taking teas that can help calm the nervous system and trying to relax.

Adaptogens such as holy basil (Ocimum tenuiflorum, sanctum); licorice root (Glycyrrhiza glabra) and ashwaganda (Withania somnifera) root are all excellent at helping the body deal with stress, while oat straw (Avena sativa) has shown to be effective in strengthening the nervous system. Echinacea angustifolia is an excellent herb to take daily to help balance the immune system, as are good medicinal mushrooms, such as reishi. St. John’s wort (Hypericum perforatum) also helps the nervous system and has shown anti-viral activity. You can use it topically as an oil with a heating pad or it can be taken internally as a tincture or tea. Just consult with your physician first as St. John’s wort is not recommended with SSRIs (anti-depressant drugs) or HIV drugs. Homeopathically, St. John’s wort is known as Hypericum and that can be taken without worry if taking the aforementioned drugs. Lemon balm has been effective for some people (both topically and internally) for nerve pain. Other herbs that have shown anti-viral activity are: Andrographis, Cat’s Claw and Chaparral.

In addition, many health professionals recommend taking lysine 300-500mg 3x per day, again, ask your doctor first. You can put the lysine ointment on the external

outbreaks. Take as much vitamin C as you can tolerate, but make sure it’s a whole food’s source, not just ascorbic acid. A ‘B’ vitamin complex is also helpful as these vitamins are depleted under stress.

Lastly, many people who suffer from shingles have found relief in acupuncture.

If I have to choose only two, I’ll go with artichoke and chamomile.

Artichoke (Cynara scolymus) – this wonderful herb is both food and medicine! The bracts from the flower buds are a culinary delight and the leaves are commonly used in herbal medicine as a gentle bitter to support digestion and liver health. A colleague once suggested drinking the artichoke water after steaming the artichokes and now I can’t believe I ever discarded that green artichokey water! Artichoke is a kidney cleanser and both liver protective and regenerative.

Artichoke stimulates the liver and the gallbladder, thus supporting healthy bile flow, which assists with digestion (of fats in particular) and shuttling toxins out of the body. If you experience abdominal pain, cramping, bloating, belching, nausea and difficulty digesting fats, then try adding artichoke to your daily repertoire as a tea or tincture. Urban Moonshine has some great bitter blends that contain artichoke – If you prefer capsules, consider Nature’s Way. If you’re interested in learning more, read the monograph on artichoke in the book “principles and practice of phytotherapy” by Simon Mills and Kerry Bone.

Chamomile flowers (Matricaria recutita) – I love this plant for it’s multitude of actions. It’s the perfect mild bitter for those who struggle with nervous digestive disorders. It’s also excellent for insomnia, anxiety and muscular tension. The World Health Organization (WHO) monograph on chamomile recommends the tea for “digestive ailments such as dyspepsia, epigastric bloating, impaired digestion and flatulence.” Numerous studies have indicated effective use of chamomile for inflammatory conditions of the gastrointestinal tract.

It’s best to avoid bitters if you have gallstones or a blocked bile duct.

I. Botanical Nomenclature:

Name: Medicago sativa

Family: Fabaceae

Common name: alfalfa

II. Definition of drug: leaf (not sprout)

IV. Taste/Odor/Energetics: neutral

V. Summary of physiological actions:

Gentle alterative; rich in vitamin K (so potential co with cumadin); vitamin K helps with clottingSome cholesterol elimination although need a high quantity (5-10 grams TID)as a digestive tonifying agent that strengthens and invigorates and appetite stimulantin the treatment of dyspepsia and/or indigestion or upset stomach and for the relief of pain from arthritisto promote the appetite and weight gain

VI. Key constituents: enzymes, phytoestrogens, flavonoids, saponins

VII. Pharmacology:

Some hypoglycemic benefit (so good for blood lipids)

IX. Specific indications:

nourishes the liver and the bloodhelps tone the digestive “qi’ and promotes absorption of foodpromotes detoxification of kidneyshelps to relive depression and reduce pain

XI. Preparation and Dosage:

dried herb: 5 g to 10 g, 3 times per day fluid extract: 5 g to 10 g dried equivalent, 3 times per day (1:1, 25% ethanol)

XII. Safety:

potentially estrogenic; can bring on a period if taken in concentrated form

“I am on high doses of ibuprofen for my arthritis. Is there anything more natural that I can take?”

I won’t comment on your arthritis specifically but there are things you can take that are more natural anti-inflammatories. The first is curcumin (Curcuma longa) also known as turmeric. This is a yellow spice often used to make natural yellow food coloring, but here, the natural yellow color means it has anti-oxidant activity. The key with curcumin is to cook with it to heighten it’s anti-inflammatory properties. I have a salt shaker of it on my counter and cook with it daily. When heated and mixed with a fat, turmeric is much more bio-available which means you get much more bang for your buck. (Speaking of which, but it in bulk, not in capsules). Another great herb is boswellia (Boswellia serrata), the part used is the gum which is why I prefer to make a tincture of it. Celery seed also has wonderful anti-inflammatory properties and can be sprinkled on all your vegetables or proteins. Finally, ginger root (Zingiber officiale) makes a great tea and is terrific when making a stir fry. It is both warming and drying adding to healthy circulation and is often taken for nausea. Thanks for the question!

This post is sponsored by nvibeHerbal. Where good health is just a click away!