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! 

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.
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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
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​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!
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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.
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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