I have a confession to make- I sometimes introduce weeds to my garden.

I love foraging for things growing wild, but sometimes its just not convenient, or the place where I spot things is too near a busy road or likely to have been 'watered' by local dogs.  I wanted to make some chickweed cream about this time last year, its great for calming itchy inflamed skin, and once the busy gardening and grass cutting season is in full swing my hands tend to be in need of some TLC.  There was non growing wild in my garden but I am lucky to live near enough to the beautiful Sustrans cycle route which is treasure trove for foragers.  I didn't have to go far to find some, but  I felt sure it would have been frequently urinated on as this was a prime dog walking location.  I managed to find a small patch that was less dog accessible and picked a small amount for one pot of cream, plus a bit to spare, which I left in a patchy area of grass in my garden and forgot about.  Yes you've guessed it - imagine my delight when this spring there is a decent patch of it growing through the grass near my herb bed. Perfect.

Chickweed (Stellaria media) has a long history of traditional use as an emollient for the skin, helping cases of eczema, psoriasis, ulcers, boils, abscesses as well as insect bites and stings.  Internally it soothes the respiratory mucus membranes.  Its also tasty in salads.

To make a chickweed cream, first you have to make an infused oil, in the same way we did in the Daisy Bruise Balm I shared earlier. To recap; collect a jars worth of chickweed, spread out on a large tray to allow any insects to escape, don't wash the chickweed as excess moisture makes it more likely for mould to grow in the infused oil.  Pack the chickweed in to the clean glass jar and completely cover with almond oil.  Put a lid on the jar and leave on a sunny window ledge for 2 weeks. 2 weeks later strain the oil through a fine sieve and then you are ready to turn the infused oil into a cream. 

A cream is an emulsion of either water in oil, or oil in water. When you make a herbal cream the medicinal actions can be added through either the water or oil components or, as I've done here, in  both . Creams can be complicated to make and you need to get more specialized ingredients in many cases. However please don't be put off by this, the satisfaction of creating your own bespoke cream far out weighs the effort. 

Chickweed Cream (anti-itch, also good for eczema)  (Makes 100g)

30ml/ 2tbsp chickweed infused sweet almond oil
15ml/ 1 tbsp jojoba oil (this is a richer oil which is great to help moisturise dry skin) 
8g/ 2tsp beeswax (granules or grated. You can substitute with soya wax or ricebran wax to make a vegan cream)
10g / 2 ½ tsp cocoa butter

45ml/ 3 tbsp herbal infusion* (I like to use a chamomile or rose petal infusion in this cream) 
5g/ 1 ¼ tsp emulsifying wax
10 drops Blue Chamomile Essential Oil
20 drops Aromantic's "Preservative Eco"

(there is always some discussion about the use of 'preservatives' in natural skincare products, however, if you use any water in a product it is necessary to add preservatives to stop the growth of micro-organisms such as fungi and bacteria.  Without a preservative this cream would have a shelf life of about 1 week, if stored in the fridge.   Some people claim that you can use vitamins as natural preservatives, however vitamins act as anti-oxidants, that stop products from going rancid, but don't affect and stop the growth of fungi and bacteria.  Aromantics "Preservative Eco" is palm free and has good eco credentials and is licensed to be used in certified natural and organic products)

2 saucepans and dark glass jars
A cooking thermometer

*Pre-make the herbal infusion, Put 2 large tbsp of chamomile or rose petals in 150ml of boiling water and allow to steep for 10 mins.  Strain the 'tea' through a sieve and its then ready to be measured up for the recipe
 
Heat the oils, beeswax and cocoa butter together in a bain marie or bowl over a saucepan of water until the ingredients have melted and reached 75 degrees centigrade 

Warm the herbal infusion in another saucepan and dissolve the emulsifying wax into it. 
Take the oily mixture off the heat. 

Slowly add the herbal infusion to the oily mixture and stir until cool. You may find its better to use a balloon whisk to stir the mixture as it cools.  It will slowly start to resemble an egg custard or mayonnaise

Once cooled but not fully 'set' add 10 drops of Blue Chamomile essential oil and the preservative. 

Store in a dark jar.

Its National Growing for Wellbeing Week   .#GYOforWellbeing

I was lucky enough to discover the joy of gardening at an early age. That's me in the first picture, helping at my parents allotment. The contentment that comes from being more connected with nature, through growing your own food and learning a gardeners patience were vital life lessons.  Scrumping tomatoes still warm from the greenhouse; eating peas straight from the pod; watching tiny seeds transform into plants that were taller than me and that deep in your soul happiness that time in green spaces brings, were all part of my journey to becoming the Medical Herbalist I am today. 

​I count myself very lucky to have my own garden, never more than in 2020, I'll be honest, I've had my ups and downs throughout the lock-down and spending much more time gardening has been the one thing that has got me through these challenging times.

Its a sad fact that 1 in 8 children and 1 in 4 adults in the UK will experience mental ill health each year.  I suspect these numbers will increase this year.  There is strong evidence highlighting the health benefits of gardening, and growing your own food in particular, including improved confidence, resilience, communication, concentration and ultimately self-belief.

Gardening improves mental health, enables better physical health, helps you to acquire new skills and enjoy the great outdoors.

My top tips would be:

• If you haven't gardened before, start simple, do a bit of research so you don't attempt something too ambitious until you've found your 'gardening feet'.
• you don't need an actual garden.  Many things like herbs, salad leaves, chillis and bell peppers will grow on a sunny window ledge or balcony
• Grow things you like! Broad beans are really easy to grow, but there isn't a lot of point growing them if you wont want to eat them
• If you've got kids, get them involved! Mine wouldn't touch broccoli until they'd grown it themselves and now its one of their favourite vegetables 
• Grow some pretty flowers too, not only do they make your garden more bee friendly, their scent and colours are uplifting
• Share.  Share seeds, cuttings, plants and tips with other gardeners, its a great way to grow your garden without it costing anything.  If you share with friends the plants will also remind you of them when we can't be together.  The beautiful purple hardy geraniums in the picture below were painstakingly transplanted from my grans house when she had to move into a nursing home. Sadly she is now longer with us but every year their luminous beauty reminds me of her and makes me smile.

If you want more tips  Life at No. 22 has some great free resources 

​Happy gardening! 

I've written about elder (Sambucus nigra) before; the elder tree has been used since ancient times for its medicinal properties.  In fact it was once considered to be the "Medicine Chest Tree" as all its parts can be used to treat common ailments.  Elderflowers are traditionally used for the treatment of colds and influenza.  They are indicated in any catarrhal inflammation of the upper respiratory tract such as hayfever and sinusitis.  For colds and flu it makes a great tea, combined in equal parts with peppermint and yarrow.  For hayfever its best combined with nettle, plantain and chamomile.  

Elderflowers are rich in bioflavonoids, mostly flavones and flavonols, that are most commonly known for their antioxidant, anti-inflammatory and antibacterial properties. The most abundant flavonols in elderflowers are quercetin, isoquercitrin and anthocyanins, which have antiviral properties as well. Elderflower also contains chlorogenic acids, such as cinnamic acid, which may help with allergies, regulate blood glucose levels and have a slight laxative effect on the body. Triterpenoids, especially β-amyrin, erythrodiol, and oleanolic acid, are also found in elderflower. These triterpenoids offer a variety of health benefits including analgesic and anti-inflammatory.

As well as being brewed into tea, elderflowers are great turned into cordial, tincture and elderflower champagne.  I'm going to share a few recipes below.  But first I want to answer a common question I get asked: 

How to identify elderflower:
One of the main things that puts people off foraging is, can they be sure they are correctly identifying what they pick?
​Its good to be cautious, but it does get easier.  And once you have observed plants through all the seasons (so you see them in new leaf, then flower and fruit) you will start to feel more confident.

The elder generally grows as a shrub or small tree that grows in woodlands, hedgerows and scrub, on waste ground, railway embankments and in graveyards.

The first picture above is Elder.  Its leaves are whats known as compound and pinnate (feather shaped) with five or seven leaflets.  Leaflets are arranged opposite each other with one single leaflet at the tip.  The edge of each leaflet is toothed and there may be small hairs on the underside.  In winter, leafbuds are purplish and spikey-scaled.

The second picture is Rowan it has smaller leaflets, maybe as many as 10 on each side, they are usually hairless, dark green above and grey green below. The Rowan flower heads are rather domed on top and very “blowsy” and smell unpleasant, whereas the elder flower heads are pretty flat on top and smell just delightful.

I found these two trees growing next to each other so that some of their branches were intertwined.  It was only when I noticed the different leaves that I realised it was two different trees. However when placed next to each other you can see a big difference in the flower heads too. Rowan flowers are  larger than elderflowers and have brown/black anthers and an almost hairy appearance due to the number of stamen protruding from each flower. Contrast with the delicate white stamens and yellow anthers on elderflower.

If you observe the trees over more seasons you will also discover that the Elder produces clusters of small purple-black berries on red-pink stalks whereas Rowan produces round, fleshy red berries, up to 10mm across. They are orange at first, with yellow flesh. They ripen in September and each has between 2 and 8 seeds (usually 3 or 4). Each fruit has a tiny “star” in the middle which is a remnant of the calyx and reminds us, that it belongs to the same family as dog rose.

Other plants to be wary of confusing with Elder include: 
Cow parsley, cowbane, pignut, hemlock, pyracantha, red osier dogwood and hawthorn. 

Cow parsley, cow bane, hemlock and pignut all grow on stalks, directly from the ground, rather than a tree or bush.  These plants also lack the surrounding leaves (with serrated edges) that you find with elderflower.

Cowbane flowers also do not have 5 rounded petals – instead the petals are somewhat ragged and lack the white stamens and yellow anthers of elderflower.

IMPORTANT: Hemlock is a highly poisonous plant that grows on a green stalk (with purple blotches) directly from the ground, and looks very similar to the cow parsley. Do not confuse hemlock and elderflower!

​Pyracantha flowers are larger, paler and more tightly packed than elderflowers. They have brown anthers, unlike elderflowers yellow ones.

Red osier dogwood flowers have 4 pointed petals. (Elderflower has 5, rounded petals). The leaves have a smooth edge unlike Elder leaves with their slightly serrated edge.

Hawthorn flowers are larger than elderflowers and have brown/black anthers in contrast with the delicate white stamens and yellow anthers on elderflower.

Once you have your correctly identified elderflowers, please follow foraging etiquette which includes:

Do not take more than you need. Only pick from abundant populations and leave plenty behind for wildlife and others to enjoy. Over-picking is not sustainable and will impact next year’s crop.
Do not trespass to forage for wild food. You should only forage on property that you have gained landowner’s permission to enter. Always leave it as you found it in the first place.
Leave no trace behind and respect nature. Minimise damage to the habitat and species. Do not disturb wildlife and avoid unnecessary trampling.
Use a knife / pair of scissors. Using adequate tools avoid excess damage to plants and inadvertent uprooting, increasing the chance of the plant to continue growing healthy.

And then you can start with some delicious recipes.

Easy elderflower cordial:
To make approx. 2 litres you will need:

About 25 freshly picked elderflower heads (best picked in the morning on a dry day)
Finely grated zest of 3 unwaxed lemons and 1 orange, plus their juice (approx. 150ml in total)
1 kg sugar
1 heaped tsp of citric acid (this acts as a preservative. It brings a lot of tang to the cordial and has a role in extracting the flavour from the elderflowers.

Large bowl
Muslin cloth or very fine sieve
Funnel
Glass bottles

• Inspect the elderflower heads carefully and remove any insects. Place the flower heads (snipping away and discarding as much stem material as possible)  in a large bowl together with the orange and lemon zest.
• Bring 1.5 litres water to the boil and pour over the elderflowers and citrus zest. Cover and leave overnight to infuse.
• Strain the liquid through a fine sieve or piece of muslin and pour into a saucepan. Add the sugar, the lemon and orange juice and the citric acid
• Heat gently to dissolve the sugar, then bring to a simmer and cook for a couple of minutes. (This sterilises the cordial by killing off any wild yeasts, bacteria or spores that will cause it to spoil). 
• Use a funnel to pour the hot syrup into sterilised bottles. Seal the bottles with swing-top lids or sterilised screw-tops.

This cordial is delicious diluted with chilled sparkling mineral water, alternatively you can add a splash or two, undiluted, to fruit salads, or dilute one part cordial to two parts water for fragrant ice lollies.

Elderflower liquer: 

First a bit of herbal info for you, because I just cant help myself ;) 

One of the fun things about being a herbalist is that once you have learnt the basics of tincture making, you can then start to play with using these skills to create delicious flavour combinations, to make your own infused alcohols and liquers.

What is a tincture?
In a nutshell a tincture is an alcoholic extract of the active constituents of a plant (which depending on the plant may be made from bark, berries, flower leaf or root) 
Commercial preparations are made with ethanol alcohol, but for home tinctures vodka is suitable for extraction.
When you buy a commercially prepared tincture it will have its strength written on the bottle ie: Calendula officinalis 1:5 25%. This means that there is one part dry herb to 5 parts liquid of which 25% is alcohol.
As a guideline it is recommended to use the  following quantities when making vodka tinctures:
Fresh plants
Use 100g of fresh plant material to 100mls of vodka. This will give you an approx 1:5 25% tincture.
Dried plants
Use 50g of fresh plant material to 160mls of vodka and 90mls of water. Again this will give you an approx 1:5 25% tincture.
 
Making a Tincture
Place your cut or broken or crushed herbs into a sterile wide-mouthed glass jar.
Pour on the required amount of alcohol followed by the required amount of water.
Cover the jar tightly and leave it to macerate for 2-3 weeks, shaking it every day.
Strain off and store in an amber glass bottle in a cool, dark place.
Label with plant name, strength or tincture.  I'll be talking a bit more about tinctures in a future blog.  

Now using these same principles we can make a delicious Elderflower liquer which is a cooling and elegant flowery drink for summer days when relaxation is in order. 

Ingredients

• 80 proof vodka
• Elderflowers
• Lemon zest
• Cardamom pods lightly crushed

Instructions

1. Place elderflower florets (snipping away and discarding as much stem material as possible) about 2/3 up the capacity space of a jar. 
2. Add lemon zest (approximately one lemon for each litre of alcohol used) and crushed cardamom pods (approximately one tablespoon per litre of alcohol used), then fill the jar with vodka.
3. Place in a cool dark place to steep for four to six weeks or until the liqueur is flavored to your liking. 
4. Strain through muslin and decant into sterilised bottles for storage. Serve with lemonade or tonic water

 
Cheers! 

Some of my earliest childhood memories are potion making. Rose petal perfume; fairy mirrors made from a combination of twisted stems & cobwebs dipped in milk; nettle and liquorice root tea. When I was in the 4th Year of Juniors (now called Year 6) I wrote a detailed story about being shipwrecked on a desert island.  I'm not quite sure what I did for food but I spent a lot of time gathering local plants and seaweeds to make my own shampoos and skincare!

I’ve never lost this fascination.

As a herbalist, I get quite frustrated when the more common herbs or weeds get overlooked for the next new Superfood or Wonder Tonic. But there is so much we can use that is all around us.  We are all spending a bit more time at home than normal so I thought I'd share a few simple recipes that can be made with things we can easily find growing around us.  

I thought I'd start with the humble daisy as they are easy to identify and abundant at the moment.  

However please note that daisy or (Bellis perennis) is a member of the Asteraceae or Compositae family of flowering plants (which includes flowers such as daisy, echinacea, marigold and sunflower) , which some people are allergic to.  If you are allergic then this isn't the project for you. As with all homemade skincare products its also always safest to patch test a small amount on your inner arm and wait 24 hours to see if you have any reaction before proceeding. Only use on unbroken skin.

Daisies may have fallen out of fashion with herbalists these days but they have a long history of use for bumps and bruises, as well as gout and rheumatic pain, they can be used in a similar way to Arnica. See link at the bottom of this blog for more information.

To make a daisy bruise balm you'll need:
Daisies
Oil (I use sweet almond oil, but you can use sunflower oil) 
A clear glass jam jar with a lid
Beeswax (or soya wax/ rice bran wax if you want a vegan balm) 
A bain marie or pan with a bowl that will fit on top
Another glass jar for the finished balm

​
​First collect your daisies.  You'll need a few good handfuls, or a small bowlful big enough to fill your glass jar

Don't wash the daisies, any water on them will lead to mould growing in your infused oil.

​After collecting the daisies lay them out on a large tray.  This allows any hidden insects to escape.  No matter how carefully I pick the flowers there are always some late escapees.

Next pack the daisies into a clean glass jar and cover with enough oil that all the daisies are covered.  If any are exposed to the air it can also cause mould to grow.
​Tightly close the lid and leave the jar on a sunny window ledge for 2 weeks.

After 2 weeks strain the oil through a fine sieve into a measuring jug. 

You can use the daisy infused oil as it is.  But its more convenient to carry round with you as a balm., and balms are really easy to make.  You now just need 4 parts oil to 1 part beeswax.  (So if you have 100ml of oil you'll need 25g of beeswax.  If you find it easier to weigh the oil, thats 100g of oil per 25g beeswax) If you want to make a vegan balm, you can use soya wax or rice bran wax as a substitute for beeswax, it makes a slightly softer balm.

Place the oil and wax in the top of a bain marie or in a bowl over a pan of boiling water and gently heat the mixture until the wax is fully melted.

Remove from the heat.

At this point you can add a few drops of essential oil.  I often add  chamomile or lavender.  For 100ml of oil you can use up to 20 drops to give a 1% dilution

Pour your balm into a glass jar and allow to cool.  Once cool put the lid on tightly.

Additional reading:
https://www.researchgate.net/publication/313677850_The_Pharmacological_importance_of_Bellis_perennis_-_A_review

A while ago I read a blog post that really riled me in a way that only something on the internet can. It pressed my buttons because it contained three of my pet peeves: lack of research, muddying opinion and fact, and dismissing the scientific validity of herbal medicine – in this case it was about the usefulness of a class of herbs called adaptogens.

As a Medical Herbalist I take my profession seriously, so you can understand why I get upset when people try to discredit it as fashionable or ‘out there’. But why should you care?
It bothers me, beyond professional pride, because all too often I see herbal medicine written off as kooky or some sort of snake oil, when it is grounded in scientific research. Which means it has been clinically tested and does what it says it will do. And, even better, it works with your body rather than against it. Herbal medicine has the potential to help an awful lot of people, often with fewer contraindications than ‘conventional’ medicine.
So today I wanted to share some information about adaptogens and why they’re important. And hopefully, while we’re at it, bust some myths about what herbal medicine is and isn’t!

Getting beyond the buzzwords
‘Adaptogen’ is not a new buzzword like ‘clean eating’. It was first coined in 1947 by a Russian scientist, Dr Nikolai Lazarev. An adaptogen is defined as a nontoxic substance that increases your body’s resistance against stressors, whether they are physical, chemical or biological. It is also nontoxic to the recipient, even when taken over a longer time period.
Before we go any deeper, it’s a good idea to understand what we mean by stress here, and the body’s response to it, as stress is one of those buzzwords that’s thrown around quite a lot these days!
To understand stress we need to go back to 1936 and the work of Dr Hans Selye, who has come to be known as the father of stress research. As well as coming up with the term ‘stress’ and writing over 39 books on the subject, he also came up with the ‘General Adaptation Syndrome’ (GAS) model of how we respond to stress – a model that is still used in the medical community today.

How do our bodies respond to stress?
According to the GAS model, when people are faced with physical stressors (such as very cold temperatures), psychological stressors (such as relationship breakdown or money worries) or biological or chemical stressors (such as being injected with toxins) it provokes a three-stage process:
·         Alarm reaction: this is where your body releases the ‘stress hormones’ adrenaline and cortisol, our muscles tense, blood pressure and blood sugar levels rise and we enter what is commonly known as the ‘flight or fight’ state
·         Resistance: in this stage your body tries to restore balance (homeostasis) by countering the physiological responses to stress and trying to adapt to the stressor. At this point, if the stressor goes away, the body returns to normal. However if the stressor continues, your body will continue in a stage of high alert, depleting your energy and resulting in loss of concentration, irritability and tiredness.
·         Exhaustion: as the stress continues your body becomes depleted and exhausted. As well as feeling tired, anxious or depressed, high levels of cortisol in your system longer term can result in digestive and circulatory problems, and lowered immunity.

How do adaptogens help?
Now let’s return to adaptogens. Adaptogens are plants capable of helping with our stress responses in all three stages of Selye’s model:
-          they can help at the alarm stage by reducing our stress reactions
-          they can help at the resistance stage by helping our bodies restore balance,
-          they can retard / prevent the exhaustion phase and thus provide a certain degree of protection against long-term stress.
Research published in the respected journal ‘Current Clinical Pharmacology’ (now does that sound like the latest hippy read to you?!) found strong scientific evidence for the use of Rhodiola rosea extract in protecting against stress, combating fatigue, and improving attention, cognitive function and mental performance in fatigue and chronic fatigue syndrome.  Good scientific evidence has also been documented in trials in which Schisandra chinensis and Eleutherococcus senticosus increased endurance and mental performance in patients with mild fatigue and weakness.  (1) Anti-stress activity has also been documented for Panax Ginseng, Eleutherococcus senticosus, Withania somnifera, and Codonopsis pilosula. (2)
The beneficial stress-protective effect of adaptogens is thought to be related to regulation of homeostasis via several mechanisms of action associated with the hypothalamic-pituitary-adrenal axis and the control of key mediators of stress response.  Many adaptogen also possess immunomodulatory and/ or anabolic activities.(2) (3) (4) (5)
This is not the sort of thing to be dismissed as the latest health fad. In the right hands, and with further research, there is the potential for a variety of adaptogens to protect our bodies against long-term stress conditions. 

There are no ‘quick fixes’
It is important to note adaptogens should not be used in place of proper self-care, nourishing food, adequate rest or a much needed change in environment or way of being.  They are not meant to be used as a ‘pep-pill’ to keep us going when our body is telling us to slow down and recuperate.   A good herbalist will advise their use alongside other supportive and fortifying herbs, good nutrition and lifestyle changes.  We will often sign-post to supportive talking therapies.  An analogy I often use is if you have a car that is struggling after running low on water and oil after a long road trip across the desert ,filling up with high performance petrol and hitting the accelerator without attending to the other requirements is not a sensible approach!  Medical Herbalists take a holistic approach, addressing the cause and not just the symptoms.   Herbal adaptogens are just part of our toolkit to build up strength after a long illness, during recovery from a chronic disease or as a long term measure to supplement and nourish an individual who is very sensitive to stress and environmental factors.
The main point I’d like you to take away from this blog, is that use of any medicine – herbal, holistic, traditional or otherwise, needs research. Medical Herbalists are not simply brewing up mystery concoctions from the garden! Our work is rooted in clinical studies, and we take the time to do our own research for every single client to ensure any prescriptions are optimal for you.
If you’d like a personal consultation, I have some slots available over the next month. Contact me to get booked in.
​
References:
(1)   Evidence-Based Efficiency of Adaptogens in Fatigue, and Molecular Mechanisms Related to their Stress-Protective Activity Panossian, Alexander, Wikman and Georg (Sept 2009) Current Clinical Pharmacology Vol 4 No.3 Pages 198-219
(2)   Plant Adaptogens H Wagner, H Norr and W Winterhoff (June 1994) Phytomedicine Vol 1, Issue 1, Pages 63-76
(3)   Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones Panossian, Wilkman, Alexander and Asea Phytomedicine Volume 16, Issues 6-7 Pages 617-622
(4)   Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity Panossian and Wilkman (2010) Pharmaceuticals Volume 3, Issue 1
(5)   A current status of adaptogens: natural remedy to stress Pawar Vinod and Hugar Shivakumar (2012) Asian Pacific Journal of Tropical Disease S480-S490

​1.    Echinacea
 
This herb needs little introduction. Most of us have heard of its immune boosting properties, useful to help fight infections of the respiratory, gastrointestinal and urinary tracts. It activates macrophages ,increases T cells and stimulates phagocytosis. So it packs a punch in your immune-boosting toolkit!

2. Elderberry
 
Elderberry can be taken either as a tincture or a tea. Or it’s even tastier as Elderberry Syrup: get the recipe here, or contact me to buy some.
Elderberry is antiviral so it hinders the cellular replication of the virus, thus shortening the duration of the illness. Combine the decoction with some Manuka honey and ginger for an extra hit that tastes great too.

​3. Elderflower, yarrow and peppermint tea
…Or as I call it ‘Flu Brew’. Using the elderflower rather than the berry this time; elderflowers are indicated in any catarrhal inflammation of the upper respiratory tract and combine well with yarrow which is a standard remedy for helping the body to deal with a fever.  Adding peppermint which is also antiseptic, analgesic and diaphoretic makes a drink that is tasty, comforting, decongesting and immune modulating. This tea is perfect for symptomatic treatment of the common cold or flu and helps to bring a fever down gently. Contact me if you’d like some.

​4. Thyme and Liquorice Cough Syrup
Thyme and liquorice are both effective for soothing sore throats and coughs. Together in a syrup they are expectorant (so they help you cough out that cough!), antiseptic and very tasty. Contact me if you'd like to buy some.

​5. Garlic
Garlic is anti-infective, keeping away colds and viruses as well as vampires! It also has an antiseptic, expectorant effect in respiratory disease. Daily garlic supplements have been shown to reduce your chance of getting a cold, and shorten its duration if you do get one.

6. Turmeric
This spice contains curcumin, which has notable antioxidant properties. It also has antibacterial, anti-inflammatory and stomach soothing benefits. It reduces inflammation by stimulating the adrenal glands to increase the hormone that lessens inflammation. Animal studies on this herb have revealed that turmeric protects the liver from the adverse effects of alcohol and certain toxins. Turmeric also helps in digestive problems by stimulating bile flow.  
A tasty way to take turmeric (other than in a curry) is as 'Golden Milk'.  Here's a great recipe from Katie Wells (makes 2 servings)

Ingredients

• 1 cup of milk of choice such as almond, pecan, coconut, or dairy, or use bone broth in place of the milk for a more hearty tea
• 1/2 tsp turmeric
• 1/4 tsp cinnamon powder 
• pinch of ground black pepper
• tiny piece of fresh, peeled ginger root or ¼ tsp ginger powder
• pinch of cayenne pepper (optional)
• 1 tsp honey or maple syrup or to taste (optional)

Instructions

1. Blend all ingredients in a high-speed blender until smooth.
2. Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
3. Drink immediately.

7. Ganoderma
Ganoderma is a bitter mushroom also known as reishi. It has long been a popular herb in Chinese medicine, and is attributed with assisting in longevity and health. Its uses are focused on moderating the immune system: it is both able to reduce immune system activity when the system is over-stimulated, and bolster the immune system when it is weakened.
Aviva Romm shares a great immune boosting Miso and Mushroom Soup recipe here
​

​8. Astragulus root
Astragulus is a herb which acts as another immune stimulant. It increases interferons (proteins which fight pathogens), enhances the white blood cell count and enhances NK cell (natural killer cells – white blood cells which form an important part of our immune system) activity. It also promotes stamina so is useful for post viral fatigue.

​9. Bone Broth
The old wives remedy of chicken soup when you're poorly is more of a wise woman's remedy. Nourishing, gut healing and therefore immune modulating. You can go for a traditional recipe or try this Vegan version made with seaweed and mushrooms.

10. Fire Cider
This ancient recipe was reported to work against the plague! It’s so easy to make and tastes great too.  
Try your own with this recipe:
1 medium onion, chopped
4-5 cloves of garlic, coarsely chopped
3-4 tablespoons of freshly grated ginger
3-4 tablespoons of freshly grated horseradish
organic apple cider vinegar
honey
cayenne powder (the kick!)

Chop and combine the onion, garlic, ginger and horseradish in a wide mouth glass quart jar. Add just enough apple cider vinegar to cover them. Place it in a warm spot and let it sit for 3-4 weeks, shaking every day or two. Strain and discard the spent herbs.
Add honey and cayenne to taste. The finished product should taste lively, hot, pungent, and sweet. Fire Cider Vinegar also makes a fantastic salad dressing!
​
I hope this will help see you through cold and flu season! If you’d like more personal support on getting your immunity up to scratch, contact me to book in a consultation.

I learnt to properly listen from an early age.  What people were saying, what they weren’t saying.  That the gaps between their words weren’t just there to be filled by my reply.  Giving space for silence is important and a dialogue isn’t like a game of tennis. It has served me well in my work. Recently I’ve been pondering the quiet, often overlooked, role listening plays in my life and I thought I’d share some thoughts to celebrate it!

I have a number of massage clients who live in care homes. Two of them can’t verbally communicate. What I’ve noticed though is that they are still powerful communicators – you just have to take the time to notice. Last time I visited them, for example, they were both agitated. By the end of their treatments one of the ladies couldn’t stop giggling, releasing pent-up emotion, while the other was gently stroking my hand, feeling relaxed after I had calmed her with massage, words and inviting her to mirror my breath. They had needed very different things from their treatments, despite initially seeming to be in the same condition.

Understanding what my clients want and need from their massage is crucial for any massage therapist and the only way to do that is to set your expectations and assumptions aside and listen – both to what people are saying and what they are not saying. It’s all about stopping, being quiet and allowing the communication to happen, without imposing on it.

One of the most sincere forms of respect is actually listening to what another has to say. Bryant H. McGill

During my Herbal Medicine degree we were taught the importance of an in-depth consultation – and the role listening plays in that. Herbal medicine isn’t a one size fits all approach. Two people presenting with the same symptoms might turn out to need very different treatments, depending on their lifestyle, expectations, diet and medical history. Listening allows me to go deeper, tackling issues at their root rather than the surface level.
The irony is, this year it’s been pointed out to me I’ve failed to listen to myself. All aspects of my work deal with the importance of paying attention, looking after ourselves and treating ourselves well to be at our best and live life the way we want to.

Yet earlier this year, a catalogue of family crises completely derailed me. I was bouncing from one emergency to the next, reacting to each new issue without any pause in between. I knew I was struggling. Good friends spotted I was struggling, but it took driving in a rush to a meeting and thinking I might actually be having a heart attack or a stroke to realise I had to stop and grab my metaphorical oxygen mask before I could be any use trying to help anyone else on this plummeting plane!

A good friend offered me a free place on a yoga workshop – it was only when I properly stopped to relax that I realised just how much of my body hurt! And all the tension I was physically carrying every day. Another good friend offered me a reflexology session and I can honestly say I floated into another dimension for that forty minutes, which left me more relaxed than I had been in months.  I also chatted with a counsellor I know, who as well as listening, prompted me to realise that I had to share how I was feeling with others and I didn’t have to be superwoman!

My circumstances haven’t completely righted themselves (in fact we’ve had some more stresses thrown into the emotional rollercoaster) but that space has given me chance to breathe and make me realise I have to prioritise my self-care or I won’t be able to cope. Which is no good to those around me, let alone myself.

So as part of this celebration of listening, I want to invite you to listen to yourself. Stop, take three deep breaths and notice what’s going on in your body and mind. Where are you carrying tension in your body? What are the thoughts circling in your head?

Self-care is another term for listening to yourself. It doesn’t always look like a hot bath, sometimes it looks like changing your diet, organising childcare or making yourself go for a walk in the rain to get some fresh air.
​
If you’ve started to notice you need to build in some time for yourself, I’d love to help. Contact me to talk about how you can start to use herbal medicine (or massage) to listen to and work with your body, to feel better in the long term.
If you get in touch by 30th of October you can take advantage of my Autumn Wellbeing Reboot – 6 weeks to help you listen to your body and make the changes you need. 

"Listening is a magnetic and strange thing, a creative force. The friends who listen to us are the ones we move toward. When we are listened to, it creates us, makes us unfold and expand." --Karl A. Menniger

Summer is my favourite time of year. Playtime! The garden is at its most abundant and as a self-employed Medical Herbalist and Massage Therapist I’ve been lucky enough to juggle life and work to spend a lot of the summer months outside.
But I love that ‘new start’ feeling that comes with September. That briskness in the air along with the start of term calls me to look forward. Time to buy some new stationery and make plans.  Dream of what I want to achieve for the rest of the year and into the next year.  And look back at the year so far, see what has worked, what hasn’t and how I’m going to change things.

The perfect time to make changes
While January’s traditionally resolution time, winter isn’t a good time for new starts. September, bursting with nature in full fruit, also heralds change. And hopefully we’re feeling refreshed by the summer and in a much better place to make positive changes.
This year, more than ever, I recognise the importance of taking stock and looking after myself.

I‘ll be honest, I’ve had a shitty year.
What started off really hopeful with some exciting new projects in the pipeline suddenly got railroaded by family ill health and some scary stressful months.  And I lunged from one stress to another reacting to each new issue rather than being able to be pro-active, or take any time for self-care. It was only when friends insisted that I realised I was pushing myself into a wall and had to stop.
So I’ve swapped my September ritual of buying lovely new stationery to getting out foraging for elderberries. I now have a fridge of elderberry syrup full of immune boosting properties ready for the coming months. It’s not too late to make your own – take a look at my recipe.

Time for an Autumn reboot?
It’s as though nature knows it needs to help us out at this time of year. Come the middle to end of September there is always a rush of patients wanting help with coughs, colds, sore throats, and general immune support as all the kids back at school mingle their germs and bring them home to share with the rest of the family.
If, like me, you’re feeling like you want (or need!) to reset your wellbeing this Autumn, I’d love to help you. For a limited time I’m offering an Autumn wellbeing reboot programme, which includes:
A one hour initial consultation, to understand your health, diet and lifestyle
Tailored herbal prescriptions to suit you, as well as lifestyle and self-care recommendations that take account of your needs and preferences
A follow-up consultation to check-in and go deeper if need be
Two further consultations to review progress and ensure any changes are sustainable into the future
Herbal prescriptions adjusted as needed during the course of the programme

This is a fantastic, highly accessible way to reset your health and wellbeing for the long term. Herbs work with your body to make changes from the inside out, so you’re not just responding to the surface symptoms, you’re working at a much deeper level.
If you’re interested in making changes to see you feeling calmer, healthier and brighter into Autumn and beyond, I’d love to hear from you. Take a look a the Autumn Wellbeing Package here  to see if it’s for you.
Feel free to contact me to ask questions and book your place. 

Bespoke 6 week wellbeing support package:


​I don't often 'do' special offers; people generally book in to see a Medical Herbalist when they realise they need some help getting their health back on track, and they haven't managed to find that help elsewhere.  But I have noticed recently that sometimes people come for one or two consultations and then I never see them again.  I have to admit I've done a lot of soul searching about this / taken it a bit personally and worried that I was doing something wrong.  But, when I've asked for feedback I've discovered three things:

​1) It can be difficult to set up good habits, whether that be making changes to your diet or lifestyle or remembering to take your herbal medicine 3 times a day.  And if you go a couple of weeks between seeing your herbalist, and realise you haven't managed this, sometimes it seems to make sense to cancel the next appointment until you manage to make those changes / take the medicine regularly.
​2) if you don't make the changes, or take the medication regularly you might not feel any better, so decide 'its not working for you'
​3) when you booked to see a herbalist you didn't realise what the full investment (money and time) would be.

​So, I want to fix these barriers to you finding your way to better health.

I understand the enormous benefit of having someone 'in your corner', someone who will truly listen, care, and help you get to the root cause of whatever is going on with your health.  And I understand the value of both accountability and support to make changes.  I don't offer 'a magic pill to cure every ill' but I will walk with you on your journey.  I also understand that in these challenging financial times it helps if you know upfront what it's going to cost and then you can decide if its worth it.

​With all this in mind, I think it would be useful to offer a package of care alongside my 'pay as you go' consultations and for a limited time I'm offering it at a discounted rate to encourage you to consider investing in your health and wellbeing.

​Tailored to your individual need, this will include an initial consultation, which typically lasts one hour.  In this appointment we will discuss why you want to consult with a Medical Herbalist and go through your entire health history to understand your story and help set your aims for treatment.  We will discuss diet and lifestyle so that we can work together to discover what will work best for you.
​Unless there is a need for further tests you will begin herbal support after this initial consultation
​Typically you will return for a follow-up consultation a week later.  This way there is no delay for you to ask questions that you may have forgotten about at your first appointment.  We can check in on how you are getting on with your herbal prescription and any dietary and lifestyle recommendations. If appropriate for your needs, we will look at you diet in more depth and after this consultation you will be sent further dietary suggestions.  Alternatively we can explore and discuss other useful self-care measures.
​The timing of your 3rd follow-up consultation will be set to suit your requirements, typically 2-3 weeks later.  We will review how you are getting on, and any further adjustments or support that might be helpful.  
​At the end of the 6 weeks you will have a further consultation to assess progress and any further recommendations.  Some patients will need ongoing care which will be discussed during this appointment and paid for on an ad-hoc basis after that.  However where possible many patients can be signed off with tools they need to carry on in good health.

​For January I am offering a reduced rate of £148 for this package, which includes 4 consultations, recommendations and 6 weeks of herbal prescriptions.

​Vouchers are available if you want to drop heavy hints before Christmas!

​Whilst I pride myself on having a strong understanding of the science behind herbal medicine (I have a BSc degree in Phytotherapy, which includes study of the medical sciences such as Anatomy and Physiology, Biochemistry, Differential Diagnosis, Medicine, Pathology and Pharmacology as well as Botany and Herbal Materia Medica) there is something deliciously ‘witchy’ about making your own medicines.  Particularly if you do this with plants you have either grown yourself or foraged.  This can be as simple as picking a few fresh leaves of Lemon Balm to make a tea to ease a headache, throwing a handful of chamomile into a bath to calm a fractious child before bedtime or making tinctures (alcoholic extraction of herbs) and herb syrups.
​
At this time of year I tend to spend a lot of time peering into bushes and trees, looking for berries and hips at their perfect moment of ripeness and I did struggle to contain my excitement on the school run when I spotted some elderberries finally ready for me to steal (ahem) forage.  I am always mindful not to overharvest when foraging, all berries are primarily over-winter food for birds; therefore I never take all the berries off a tree, only taking those that are easy to reach, leaving those higher up for our feathered friends. Once the kids were dropped off at school I was straight back with my basket to collect enough berries to boost our immunity over the autumn and winter months.
The Elder Tree (Sambucus nigra)
The Elder has been used since ancient times for its medicinal properties. In fact it was once considered to be the "Medicine Chest Tree" as all its parts can be used to treat common ailments. Although the leaves, bark, flowers and berries were once used, it is mainly the flowers and berries that have a modern usage. This is because the bark and leaves, when used internally, are quite strong purgatives.
Elderflowers have been traditionally used for the treatment of cold and flu; when drunk hot in a tea they help you to sweat, thus reducing your temperature and sweating the infection out. They are also great for treating catarrh and hence are not only good for colds but also for hayfever and sinusitis. They also be made into delicious Elderflower Champagne.
Elderberries have many of the same properties as the flowers, but they also contain lots of Vitamin C. They have been the subject of a lot of research which is showing that they are also active against flu viruses; they are able to stop the virus from infecting your cells as well as stopping it spreading. Hence if you take Elderberries from the start of your cold or flu you can reduce the severity and length of your illness. This is great example of how modern research is confirming what we already know from our traditional knowledge.
Folk Lore: The Elder is also known as a magical tree with a wealth of folk lore associated with it. For example there is supposed to be a spirit called Hylde-Moer or Elder-Mother who dwells within the tree and watches over it. If the tree is cut down without the permission of Hyle-Moer, she is said to haunt those who do so. Hence before making a cut it is traditional to say: "Elder Mother, give me some of your wood and I will give thee some of mine when it grows in the forest". If you don't, well you have been warned!
Once I’d harvested sufficient berries I returned home to rinse them in some cold water to take off any dirt and removed them from the stalks (any stalks left in the mix would make it taste quite bitter) and then I was ready to make my favourite immune tonic.
​
Elderberry Syrup Recipe:
Put your berries into a pan and add just enough water to cover the bottom of the pan. Bring them slowly to the boil and simmer for about 20 minutes with the lid on until they have released their juice.
Once cool, pour the juice and berries through some muslin into a bowl. Wearing rubber gloves squeeze the rest of the juice from the berries.
Measure how much juice you have and for every 500ml of juice, add 500g of sugar, 20 cloves, 1 stick of cinnamon, 2 star anise and 1 inch cube of chopped fresh ginger.  (I also often add half a liquorice stick to this mix)
Heat gently while the sugar dissolves then bring to the boil and simmer hard for 5 minutes.
Strain through a sieve and allow to cool a bit before putting into clean bottles. Keep shaking the bottles every 10 minutes as the syrup cools, don’t forget to label your bottles. If refrigerated the syrup will keep for six months (that’s if it lasts that long!)
I didn’t just add the spices for their flavour they also add to the syrups medicinal action.
Cinnamon (Cinnamomum zeylanicum) is a warming antimicrobial, antiviral and antibacterial.  It is also a useful expectorant (i.e. it supports the body in the removal of excess amounts of mucus from the respiratory system).
Cloves (Eugenia caryophyllus) are a powerful antiseptic and mild anaesthetic.
Ginger (Zingiber officinale) can be used for many different complaints during an upper respiratory system infection- it is diffusive and stimulating and is perfect for getting stuck mucus flowing again. A strong ginger tea can relieve congested coughs and stuffy sinuses.  It’s also antimicrobial, helping to prevent further infection.
Star anise (Illicium verum) is used as a stimulant and expectorant. It is commonly used to flavour cough mixtures and pastilles. It has also been used as a source of shikimic acid, a primary precursor in the production of anti-influenza drugs such as Tamiflu.
Liquorice (Glycyrrhiza glabra)  is a sweet demulcent that soothes mucous membranes; If I have a scratchy sore throat, liquorice tea is often the first thing I reach for. The sweet taste and thick consistency of liquorice root seems to magically erase dry and irritated sore throats. Besides soothing sore throats, liquorice is famously used as a pectoral herb. It soothes coughs, especially those dry and irritating coughs that can keep you up all night. Since sore throats and coughs tend to come together this is a wonderful herb to reach for. Add to that its antiviral and antibacterial properties and you’ve got a useful herb for common upper respiratory infections.
As mentioned its best to keep this syrup in the fridge, where it should last at least 6 months.  It can be taken by itself or I also combine it with tinctures such as Echinacea or Wild Indigo.
I’m going to be sharing some more recipes over the next few weeks.  Do follow my blog if you think you’d be interested.  Looking at my front garden I think the next one will be Hyssop Oxymel – for colds, flu and bronchitis.

For more information about my work as a Medical Herbalist, or if you are interested in whether a consultation could help you have a look at my website
www.bespokebotanicals.co.uk
 
Disclaimer: All information given above is for educational purposes and is not intended to replace advice from a health care professional.  If you have any health problems or are taking any other medication, herbs or supplements always seek the advice of a qualified medical herbalist or other healthcare practitioner prior to starting any new treatments