In my 13 years in practice as a medical herbalist I've worked with a lot of women navigating the menopause.

Thankfully, menopause and peri-menopause is becoming a hot topic. Once taboo, now menopause is being taken seriously enough for it to be on the agenda in HR departments as well as in women’s magazines. 

This is all a good thing. But it does mean, inevitably, that an industry is springing up around the needs of menopausal people. All of a sudden there’s a deluge of products, services, books and treatments on offer targeting those experiencing peri-menopausal and menopausal symptoms.

So how do you know what to trust? In this blog I discuss how herbal medicine can help you navigate the menopause. And I also share some red flags to look out for when seeking help with your symptoms.

What is menopause and perimenopause?
 
Menopause is when your periods stop. Perimenopause, means ‘around menopause’ and refers to the time when your body makes the transition to menopause. Your body’s oestrogen and progesterone levels drop, and this can cause a range of symptoms such as:

• Irregular periods
• Breast tenderness
• Mood swings
• Insomnia
• Hot flushes
• Vaginal dryness
• Fatigue
• Lower sex drive
• Brain fog

You may be peri-menopausal for a number of years before your periods stop completely. Given that any one of these symptoms on their own can make life more difficult, and that half the population are likely to experience a few of them, it’s high time peri-menopause is being taken seriously. 

What can help?

As ever, there isn’t a one size fits all answer to this question. And this is why the rocketing numbers of products aimed at peri-menopausal women is so alarming. I’m not going to name and shame brands, but it is likely that shampoo targeted at peri-menopausal people is an opportunistic marketing ploy. And I’ve spotted 'menopause tea' sold by a company with no experience in blending herbs medicinally, which is using seemingly random ingredients (probably based on their taste rather than whether or not they do anything for peri-menopausal symptoms).

No two people will experience peri-menopause in exactly the same way. And even if they have the same symptoms, the causes of those symptoms can be multi-faceted. So what might help one woman’s hot flushes, for example, may not work with someone else.

Medical herbalists are trained to dig deep into the root cause of what’s going on. A medical herbalist will look at the bigger picture - your medical history, your presenting symptoms, and also your lifestyle. We are then able to come up with a prescription that works with your body and the situation you’re in, rather than something off the shelf. 

The problem with off-the-shelf answers

Health food shops provide training for their staff to help sell their products.

The information for that training usually comes from the manufacturer of those products. Is that shop assistant going to be informed enough about you, your situation or the product to really help you? Probably not. While they may be working with the very best of intentions, their training is too limited to offer more than a generalised hope that a product may work. There are also a limited number of herbs available to be included in their 'off-the shelf' products.  A generic 'menopause herbal formula' available through a health food shop will typically comprise of a few phyto-oestrogenic herbs with random fillers and some vitamins and minerals. A qualified medical herbalist has many more herbs available in their dispensary. It may be you could also benefit from extra liver support ( to help process excess hormones), nervine support ( to help with anxiety and sleep), or your hot flushes may be accompanied by a general over dryness rather than hot-sweats which requires an entirely different approach.

And there are risks too. ‘Natural’ doesn’t always mean ‘harmless’. It can be dangerous to take off the shelf herbal supplements in combination with other medication or without paying careful attention to the dose. 

As a medical herbalist I have a responsibility to offer you the most appropriate advice for your health needs.  Sometimes that means I will tell you that herbs aren’t appropriate! Or I will support you to go back to your GP for medication or further tests before proceeding with the herbal treatment. When I do prescribe herbs I can tailor the ingredients and dosage to address all the issues you are experiencing, within the context that you’re experiencing them. And can adjust the prescription as your needs change.

Get support that will help you

If you are experiencing peri-menopausal symptoms, there are certainly some general recommendations you can follow to try and alleviate symptoms. Drinking more water, practicing sleep hygiene, making time for regular exercise and eating a diet rich in calcium and vitamin D are all examples of ways you can support your body and your wellbeing during the peri-menopausal years.

But if you find your symptoms are impacting negatively on your life, I urge you to seek personalised help. When I work with menopausal clients I prepare a bespoke mix of herbs to work long term to improve hormone balance as well as directly addressing individual symptoms. No two prescriptions are the same as every patient has different constitutions, a different pattern of symptoms and different priorities.

So you can be confident in the knowledge that a trained professional will be working to find solutions that are just right for you. 

You can book in a consultation with me here.

​

As a massage therapist and as a medical herbalist my job is usually to restore balance. Massage works with your body’s muscular and circulatory systems to alleviate tension and anxiety (amongst many other things). Herbal treatments work with your body to help address the cause of an illness rather than just the presenting symptoms. By bringing balance to bodily responses that are in overdrive or subdued.

So it might seem strange to embrace the idea of being furious. Fury is not usually a balanced emotion! But both massage and herbal medicine work because they help you pay attention and respond to messages from your body. 

Sometimes we all feel furious. And we need to listen.

A justified anger

In Greek mythology The Furies were three formidable goddesses who exacted terrible vengeance upon wrong-doers. They were usually portrayed as ugly, winged crones - because all too often powerful women are portrayed as ugly crones (the wings were a bonus).

The Furies weren’t random in their retribution. They didn’t exist to wreak havoc. They existed as a form of justice for those who had committed wicked crimes. Inciting madness or performing acts of torture aren’t acts of vengeance I would condone, of course. But the point is that these goddesses pointed their rage at people and places who had done things wrong. And their job was to set things in order. 

There is something to learn from tales of The Furies. That sometimes we need to turn our attention to our anger. And act to set it right.

I wouldn’t be able to vote if it weren’t for the sustained campaigning of rageful women at the start of the twentieth century. If we didn’t get angry about situations that are unjust, we wouldn’t act to change them.

Working with rage or fury

For menstruators, our cycle can be a powerful way to open up to rage. Many find that the autumn season of their cycle, the time leading up to the bleed, is a time of low tolerance. Actions that you put up with for the rest of the time are now too much. In the past this has been characterised (by men) as a sort of farcical feminine hysteria. Along the lines of “Better watch out for her today, she’s on the warpath. Probably PMT”. 

But, increasingly, menstruators are flipping this story. They  recognise their rage as a sign that what they’ve been tolerating needs to change. 

And so our rage can become a sign post to a better way forward. 

More than that, rage can be a catalyst to action. If we feel comfortable and contented, there’s not much impetus to change. Rage is the mosquito by our ears saying “This isn’t right! We need to do something!” Just as it did with the suffragists and suffragettes over a century ago. A call to action that you can’t ignore. 

Visit your fury, don’t stay there

So fury can be a friend. It can show us the way to new possibilities - ones that serve us and our communities better. It can spur us to be bolder, braver and more fired up than we thought was possible. 

But it’s not a state to live in permanently. Anger releases adrenaline (characterised as the ‘fight or flight’ hormone), which has an impact on your body. Adrenaline raises your heart rate, causes your muscles to tense and speeds up your breathing. All of which is useful if you’re about to enter into battle or run away from a predator.

But if you’re like that for too much of the time it creates stress. As well as being an unpleasant way to experience life, living like that is damaging. Your body and mind are in a state of hyper-vigilance. 

So I invite you to develop a practice of noticing your rage. Make a note (actually write it down so you can refer back) about:

• When you experience rage - is it caused by particular events? Does it show up at particular times in your cycle?
• What does your rage want you to do? What change would it like to see?
• How does it feel in your body? Where do you hold it? 

And once you have witnessed your rage properly, and given it the attention it deserves, it’s done its job. You can let it go. And you can take the action you need to, from a less-stressed physiological state. 

You don’t have to do it on your own

If you regularly experience rage, it can be hard to manage. It can leave you wound-up, overwhelmed and exhausted.

I can help.

​Whether you come to me for a massage or a herbal prescription, the process starts with a full consultation. That consultation in itself is a powerful act of listening. Of giving your rage space to share. 

And from then we can work in a way that suits you. Whether it’s releasing unwanted, stored rage through massage, or prescribing herbs to get your hormones rebalanced, I can help you experience all the benefits from your rage without having to exhaust yourself by feeling the frazzle 24/7.

To book in a chat and find out what’s right for you, simply email or call me here. 

Image from Pixabay by Artie_Navarre 

October is Menopause Awareness Month and the 18th of October is World Menopause Day, so it seems an appropriate time to post about how herbal medicine, prescribed by a qualified Medical Herbalist can help women to manage the uncomfortable symptoms experienced by many women as they pass through this stage of life. 

A recent study shows that herbal treatment led to significant improvements for many women.
https://www.sciencedirect.com/science/article/pii/S2210803319300326?via%3Dihub

The menopause affects women in different ways and there is a wide range of symptoms of varying intensity. Common symptoms include:

• hot flushes – short, sudden feelings of heat, usually in the face, neck and chest, which can make your skin red and sweaty
• night sweats– hot flushes that occur at night
• difficulty sleeping – this may make you feel tired and irritable during the day
• a reduced sex drive (libido)
• problems with memory and concentration
• vaginal dryness and pain, itching or discomfort during sex
• headaches
• mood changes, such as low mood or anxiety
• palpitations – heartbeats that suddenly become more noticeable
• joint stiffness, aches and pains
• reduced muscle mass

Treatment with HRT prescribed by the GP is not a treatment choice for many women, either because it is contraindicated, or they prefer a more natural form of treatment. Many women want an effective alternative and one they feel comfortable taking for a longer duration. However, whilst individual herbs such as black cohosh, red clover and sage bought over the counter can relieve menopausal symptoms not everyone finds them beneficial and the evidence is contradictory. These formulations do not meet the individual requirements of each woman.

The variation in women’s experience of the menopause supports the need for treatment to be tailored to each individual. The study showed how this was provided by a medical herbalist who, following a full consultation, selected several different herbs most beneficial to the patient.  The medical herbalist was able to respond to the needs of the patient and the symptoms experienced, and vary the herbal prescription and protocol as necessary. Selecting an individualised mixture of herbs also allows treatment of other organ systems that may be affected by the menopause and not just those associated with decreasing oestrogen levels.

The women in the study reported not just an improvement in menopausal symptoms but improved wellbeing and the ability to carry out a chosen activity thus enhancing their quality of life.

I love supporting women going through the menopause: Seeing the relief on their faces when they are listened to and reassured that they aren’t going mad and that there is something they can do about the myriad of symptoms; helping them understand what is going on; discussing the treatment options (so that they can make an informed choice about what they want to do to improve their wellbeing) and sharing their joy when symptoms improve or disappear! After an initial consultation I prepare a bespoke mix of herbs to work long term to improve hormone balance as well as directly addressing individual symptoms. No two prescription are the same as every patient has different constitutions, a different pattern of symptoms and different priorities.  We also talk about lifestyle and dietary changes that can help improve symptoms and wellbeing.  At a follow-up consultation to see how things are going I often add an extra level of advice and may well tweak the prescription depending on levels of improvement - that is the real art of herbal medicine - being able to fine-tune dosage and herb combinations to suit individual need.  

If you would like to know more about how herbal medicine can help you navigate the menopause please get in touch 

For an appointment please email info@bespokebotanicals.co.uk or call me on 07801 071641

 
Black Cohosh Image by zrenate from Pixabay 
Red Clover Image by Mabel Amber from Pixabay 
Sage Image by analogicus from Pixabay 

I mentioned in an earlier blog that I have been potion making since an early age.  Rose water is such a beautiful thing to make, but my childhood efforts did tend to consist of rose petals which quickly went mouldy in a jam-jar of water! You can not begin to imagine my nerdy excitement as a student herbalist when I learnt it was possible to create an aromatic steam distilation (AKA a hydrosol) in your kitchen without any fancy apparatus. That doesn't mean I don't still dream of owning my own copper alembic one day, but as its unlikely to be a common item in people's homes I'd love to share with you how you too can make your own homemade aromatic waters.

Aromatic waters are produced by the steam distillation of aromatic plants; as the steam passes through the plant matter the plant acids and volatile oils are carried into the steam which is then collected and condensed. In commercial preparations often the condensed water is allowed to cool and settle and essential oils rise to the top to be filtered out, this has led to some people thinking of hydrosols as simply a by-product of essential oil production, however, originally, (until the middle ages) the art of water distillation was used specifically to produce these precious aromatic waters and it was the essential oils that were discarded. Home distillation is unlikely to yield more than a miniscule amount of essential oils and these can simply be left suspended in the aromatic water making them even more fragrant and beneficial.

Hydrosols are much gentler than essential oils, and can be applied directly to the skin. The plant acids in the water have both a preservative and anti-inflammatory effect.  They can be used as a facial spray or toner or incorporated into the water phase of a natural skin cream (more on that in my next blog) 

How to make Rose Aromatic Water:

​You will need:
250ml of filtered water (plus extra for topping up if required) 
A few big handfuls of rose petals
Lots of ice cubes

A large saucepan with a lid that you can invert
A heatproof glass bowl that will fit inside the saucepan
Something to raise the glass bowl above the level of the water (eg a heatproof ramekin or I used a metal trivet stand) 

Place your heatproof glass bowl raised up in the centre of your saucepan (this is going to collect the condensed steam)  After picking your roses, and letting any bugs escape, separate the petals and put them in a saucepan. making sure they remain below the top of the bowl and add the filtered water.  Place the inverted lid on top of the pan and bring the water to a gentle boil.

Once the water is boiling put your ice cubes on the top of the inverted lid.  Its a lot less messy if you put them in a heatproof zip-lock bag so that you can easily empty the bag and refill it with more ice as it melts, however if you don't have one you can carefully tip the melted ice down the sink and replace with fresh (making sure you don't let too much precious steam escape in the process) 

If you watch carefully you can see the steam collecting on the chilled lid and dripping into the collecting bowl.

Continue this process for about 25-30 mins, keeping an eye on the water levels throughout and topping up if necessary.

After 30 mins allow the pan to cool and remove the bowl of aromatic water.  Store the rose water in a coloured glass bottle to extend its shelf life. It smells divine!
​
References:
James Green The Herbal Medicine Maker's Handbook.  A Home Manual Crossing Press, 2000
Jeanne Rose. The Aromatic Plant Project. www.aromaticplantproject.com
Suzanne Catty. Hydrosols: The Next Aromatherapy (Rochester, VT: Healing Arts Press, 2001), 10

In last weeks blog, which included a recipe for a herbal vinegar, I mentioned that they can then be turned into an oxymel.  This week I'm going to explain what an oxymel is and how to make one.

An oxymel is a classic, but often overlooked herbal preparation made from a combination of vinegar and honey.  They are often made with herbs that are beneficial to the respiratory and immune system and can be an extraction of a single herb or a more complex herbal combination (such as the classic Fire Cider).  There are a number of different ways of making an oxymel.  At its simplest you can simply add equal parts honey to a herbal vinegar.  However as a friend has just gifted me some Hyssop I'm going to explain how to make a Hyssop Oxymel.

Hyssop is an incredible addition to your herbal medicine chest. It can help a wide range of maladies, specifically as a bronchitis home remedy, and has been relied upon for centuries. Hyssop comes to us originally from the Mediterranean and has been a beloved medicinal plant for thousands of years. It now grows easily around the world and has been naturalized throughout a lot of North America. The Romans are said to have introduced hyssop wherever they settled, valuing it as both a ceremonial and healing plant.

Hyssop is probably most well known as an herb for helping with symptoms of a cold or flu. It is often used for children and is very effective for adults as well. Energetically hyssop can be explained as a warming and stimulating herb with a pungent taste. We use it to warm up the body and get things moving! Think of it for moving stagnation like stuck mucous, delayed menses or congealed blood (bruises). As a stimulating diaphoretic it warms the body, pushing out coldness and opening the pores. This is especially ideal for when a person feels cold and is shivering with a slight fever. Hyssop is perfect for coughs with congested mucus. It both stimulates mucus and expectorates mucus, which enables the lungs and coughing mechanisms to rid it from the body. Hyssop is incredibly easy to grow in the garden and I highly recommend cultivating it! Bees LOVE this plant. It’s also quite a beautiful little shrub with gorgeous purple blooms. If you are interested in trying hyssop but don’t have access to the fresh plant, you can buy dried hyssop and use it in the same way.

Hyssop Oxymel combines the stimulating properties of vinegar with the soothing qualities of honey. This centuries-old preparation is specific for coughs and congestion, especially when there is lots of mucus stuck in the lungs. To make this recipe you’ll need:

Hyssop (fresh or dried)
Good quality honey
Apple cider vinegar
Jar with a non-metal lid

To make your hyssop oxymel, fill a jar lightly with chopped fresh hyssop herb. (If using dried hyssop just fill the jar half way with hyssop.) Next fill the jar about 1/3 of the way full with honey. (For a sweeter and thicker preparation fill the jar half full with honey.) Then fill the jar the rest of the way with the vinegar. Vinegar can corrode a metal lid, so you’ll need to cover it with a plastic lid, or place a barrier between the metal lid and the liquid. Place a label on it and let it sit for 2-4 weeks. Strain it well. Label the bottle!

​Oxymels can be taken in teaspoon to tablespoon amounts. If dealing with an acute issue it is generally better to take smaller amounts more frequently, rather than larger doses only a few times a day. If I had a congested cough I would take this bronchitis home remedy 1 teaspoon at a time at least every hour. 

 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.

Firstly, as always with foraging you need to ensure that you have correctly identified the plant.  
 
Common Chickweed has small oval/round leaves with a pointed end. The delicate leaves can be smooth or sometimes slightly hairy.  It has small white flowers that look like they have 10 petals, but if you look closely you will see it has 5 petals that are lobed/split merely giving an appearance of 10 petals. 
The stem of common chickweed is the best way to differentiate it from other similar plants,  the stem is flimsy and mostly round with a tiny line of hairs down one side that look like it’s got a mohican!

You need to be careful that you aren’t confusing it with Scarlet pimpernel  (Anagallis arvensis) which can look a lot like common chickweed with similar leaves. Scarlet pimpernel is poisonous and its sap can irritate the skin. Its flowers are often red or salmon in colour however, despite the name they can also be white. The main differences are in the stems which are round in chickweed and square in scarlet pimpernel and the flowers of scarlet pimpernel are made up of 5 petals which are not lobed or split.

Spurge (Euphorbia) can also be a similar looking plant that is toxic, however it lacks the fine line of hair along the stem and lobed petals

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!