As an urban dwelling herbalist I like to focus on the issues and challenges that city folks face in their day-to-day lives. Obviously for many people high stress levels due to the demands of modern, fast-paced, caffeine-fueled living are on ongoing problem. Many of us have nervous systems that are depleted and/or over-stimulated which makes us prone to overwhelm, anxiety, and just plain exhaustion. Of course there are many factors that should be addressed when you are feeling stressed and frazzled, involving adequate sleep, proper nutrition, exercise, and making sure you have enough joy and connection in your life. So how do herbs fit into all of this? Can drinking a cup of herbal tea or taking a tincture really make any difference in the midst of a hectic day? Definitely. Here are three of my favorite herbs for worn out, highly-strung city dwellers whose nervous systems are in need of some love. SAGE Salvia officinalis This common garden plant is known more for its culinary uses than its medicinal properties, but little do most people know what a treasure trove this herb is. There’s an old saying, “Why should a man die when sage grows in his garden?”…referring to the belief that sage promotes a long and healthy life. Personally I find sage to be one of the best plants to help me immediately feel calm if I am nervous or anxious. The tea is highly aromatic and comforting, soothing to both the mind and the digestive organs (much of the nervous system is in fact housed in the gut). Sage essential oil can be used (diluted) to calm an over-active or overwhelmed mind, or inhaled before meditation to help you stay centered and focused. Traditionally sage was believed to have the ability to enhance inner wisdom and insight, thus one who is wise is called a “sage.” Besides being a wonderfully calming cup of tea, sage can also be used in cases of stress-induced headaches, and may also be useful for some people who have sleep issues due to anxiety. To make a strong cup of sage tea use up to 1 Tblsp. dried herb per cup of hot water. Let steep for 10 minutes. Add a spoonful of honey if you wish. The essential oil of sage can be diluted in a liquid spray and spritzed to impart its calmative properties. Sage should be avoided during pregnancy, but soon-to-be mamas can benefit from our next herb… MILKY OAT Avena sativa Oats are incredibly nourishing. You probably know them as the hot morning cereal that has been an important staple crop of Northern European peoples for centuries. But besides being a nourishing food for the whole body they are specifically nourishing for the nervous system. Oats are a trophorestorative herb, which simply means that they feed nervous tissue and help to restore normal nerve function and vitality. A tea or tincture of milky oats helps people to come back from nervous exhaustion and over-work. Oats help calm frayed or shattered nerves, and ease anxiety and emotional instability. Truly, this is one of my absolute favorite herbs for it is so gentle but so powerful at the same time and makes a noticeable difference for anyone who is stressed, constantly upset, overly sensitive or depleted and worn out. Herbalists have also used oats successfully to help calm the agitation from coffee or cigarette withdrawal. If using the tincture, be sure to look for Milky Oat tincture, which means that the oats where harvested at a time when the seed yields a milky substance when crushed – this is where much of its nutritional and medicinal value lies. If making a tea, use one big handful of the dried oat tops per quart of water. Pour boiled water over the herb and let steep overnight to extract as much of the medicinal qualities as possible. One word of caution about oat – while it is one of the safest and most gentle of herbs, it may not be suitable for people who have severe gluten intolerance due to cross-contamination from gluten-containing grains. TULSI or HOLY BASIL Ocimum sanctum and O. tenuiflorum Recently tulsi has become the darling of many Western herbalists, and for good reason – in Ayurvedic tradition it has been a revered herb for thousands of years, called the “elixir of life” and used for everything from respiratory problems to beautifying the complexion to keeping evil influences away from the home. Western herbalists now know and love this herb (a close cousin of culinary basil) for its use as an adaptogen, which is a technical way of saying that it helps us adapt to and overcome everyday stress. Like sage, tulsi is great for anxiety and overwhelm and will help you to RELAX. Used over time it can also increase energy and endurance. Ayurvedic practitioners believe that tulsi will move an individual towards whole health and vitality, protect against disease and gladden the heart. Overall it is a wonderful (and delicious!) herb that will gently reduce feelings of stress and is a delicious addition to your tea stash. To make a strong cup of tulsi use up to 1 Tblsp. of dried herb per cup of water. Let steep for at least 10 minutes. Tulsi also makes a wonderful iced tea during the summer months – keep a pitcher in the fridge to drink throughout the day. Try your hand at incorporating one or all three of these herbs into your life, and see how they support you during busy, stressful times. I’d love to know how they work for you – feel free to let me know in the comments below! There are so many amazing – and usually overlooked -- plants that grow right at our doorsteps, in sidewalk cracks, and throughout abandoned city lots. Many of these plants, often condemned as “weeds”, are in fact wonderful examples of how plants can survive, and even thrive, in the harshest of growing conditions. Have you ever wondered how those tenacious dandelions manage to grow in sidewalks where soil and water are not easy to come by?.... Many of these so-called weeds are medicinal herbs that possess healing properties or are nutrient-rich wild foods. Humans have had a relationship with these plants for centuries, using them to stay healthy, strong and nourished. So here’s a brief run down of four of my favorite urban street plants and their medicinal and edible uses: Burdock Arctium lappa With broad, fanning leaves and a stalk of magenta thistle-like flowers, burdock is a noticeable plant in many corners of Somerville. The root is much esteemed as a food and can be harvested in early spring or late fall to eat sautéed or roasted, much like carrots. It has a sweet, meaty flavor that is very fortifying. Medicinally burdock is a plant that is incredibly nourishing for the body and gradually helps to re-build overall strength and vitality, especially in cases where someone is depleted and run down from stress. It is also great for skin issues such as itchy, rashy skin, eczema and acne. Burdock helps to clear out toxins from the system (which can manifest as skin problems), and supports liver function. This herb is best taken consistently over the span of many months for noticeable results, as it is slowly building and nourishing. Dandelion Taraxacum officinale The ubiquitous dandelion is found all over town. This cheerful yellow flower, the bane of many gardeners, blooms from early spring throughout the growing season. It seems that the more you try to weed it out, the more it will grow back. Dandelion is a persistent and prolific plant, but fortunately so, for it is one of the single most beneficial herbs for humankind. Both the leaves and the roots are used medicinally to support liver health. It is also a prime herb for digestion – with its very bitter taste it stimulates our gastric juices, prepares our bodies to digest food, and helps with the assimilation of fats and nutrients. I find that drinking a tea of dandelion over several days helps me feel fresh, happy and invigorated, as if my liver were thanking me for treating it so kindly. Dandelion leaves and flowers can both be added fresh to salads, a beautiful way to use the abundance of this plant during the growing season. Plantain Plantago spp. What an adaptable creature this humble weed is – you will see plantain growing in sidewalk cracks, waste lots, abandoned areas, places with poor soil, little soil, pollution, i.e. in places where most plants would not even think about growing. Fortunately for us this inconspicuous herb is a kind friend for humans, and many herbalists call it the Band-Aid plant or the First Aid plant. Indeed, plantain helps us with all sorts of minor issues and can be used topically as a poultice for wounds and scrapes, sunburn, itchy bug bites and even poison ivy. (It once helped me quite well with a bad case of poison ivy outbreak.) Next time you become mosquito food, try placing a crushed (or chewed up) plantain leaf on the area that has been bitten – see if you don’t notice that the itch and swelling is relieved almost immediately. Mullein Verbascum thapsus Mullein is a plant that you will see growing throughout much of the US, and although it is not a native plant it has now become naturalized throughout much of the country. Another name for this useful plant is Lungwort, which gives a clue that it has traditionally been used for all diseases of the lungs and upper respiratory system. It has helped people with asthma, coughs and pneumonia, mostly by use of an old-fashioned steam bath. Furthermore, the beautiful yellow flowers that bloom on the mullein stalk are still used to this day to treat ear infections, especially in children. This is one of my favorite plants, and at this time of year you can see the two-year-old mulleins blooming along the highways and in forgotten area. When it comes to harvesting any plant material in the city, please do use your good judgement. Gather plants that you know are growing in clean areas, away from road traffic and pollution, and also consider the soil quality. As always, you want to be mindful of the health of the surrounding environment when you are collecting plants for edible or medicinal use. If you are unsure, do not collect. A win-win situation is to ask gardeners and farmers if you can come and collect their pesky (but useful) "weeds". Happy plant harvesting! This post was originally published on the Somerville Urban Ag blog St. John's Wort (Hypericum perforatum) can now be spotted blooming along roadsides and railroad tracks, forest edges and in fields. This cheery plant, with yellow petals that embrace the sun, is one of my favorite herbs. Hypericum is a plant of ancient use, one that has been a protector and healer of people for centuries. Folklore dictates that the herb wards off evil influences and protects against harmful unseen forces.
While we may not use it in the same way as it once was, St. John’s Wort continues to offer physical, emotional and spiritual protection for modern humans living in a world with its own challenges and harmful influences. In recent times St. John’s Wort has been popularized for its ability to lift the spirits and to alleviate mild depression and seasonal affective disorder. In my experience it is indeed very useful when one feels melancholic, especially in the deep winter months. It seems fitting that such bright yellow flowers would be uplifting in darker days, especially Hypericum flowers that start to bloom right at the peak of summer, when the days are longest. If you are someone who suffers from seasonal melancholy or from “the blues”, you might consider bringing this joyful, light-filled herb into your life. St. John’s Wort also has a great affinity for the whole nervous system. In particular I have found it most remarkable for its ability to help with feelings of nervousness, anxiety and vulnerability. I have used both the flower essence and the tincture with very noticeable results to help myself feel protected, safe and centered when I otherwise would have felt anxious. In general, I find that St. John’s Wort is an amazing support for sensitive people who tend to feel uncomfortable or overwhelmed in new social situations, or who need to feel deeply more protected in order to express their true selves. St. John's Wort is a slightly bitter herb, which makes it beneficial for the digestive organs by stimulating gastric juices and bile flow. It also affects the liver, speeding up the metabolic process and removing toxins from the system. And so, a word of caution when using Hypericum: if you are taking any pharmaceutical medications it is best to avoid use of this plant. St. John’s Wort increases the activity of liver enzymes that metabolize drugs so using this herb in combination with any medications is not recommended. Traditionally, this beautiful plant has also been used externally as a wound healer. The infused medicinal oil, red from the crimson-hued juice of the flower buds, can be rubbed into the skin. This oil has been used with great success to help with the pain of burns, sore muscles, sciatica, damaged nerves, as well as the excruciating pain of shingles, which I have seen it work wonders for. To experience for yourself the medicinal qualities of a St. John’s Wort plant that you come across, crush an unopened flower bud between your fingers. It will leave a deep red stain on your fingers. This pigment is the bioactive compound hypericin, where much of Hypericum’s medicine resides. Then, take one of the plant’s leaves and hold it up to the sunlight. Can you see small window-like holes in the leaf? This is another good way to identify the plant--not many leaves are able to let the sunlight shine right through them. St. John’s Wort may be used in tea or tincture form, but remember that if you are on any medications ingesting the physical herb is not recommended. The infused medicinal oil can be used topically, and is a wonderful addition to any home apothecary for use on minor wounds, burns and sore muscles. As a flower essence St. John’s Wort is especially beneficial for sensitive people, providing emotional protection, healthy boundaries, and the ability to share one’s own unique inner light with others. This beautiful plant, so abundant at summertime, has many gifts to offer us. I encourage you to seek out St. John’s Wort and to welcome it’s joyful, healing qualities into your life. Last weekend I had the wonderful opportunity of being a part of a women's retreat on the beautiful isle of Nantucket. My dearest friend and yoga teacher, Jenn Falk, and I co-led this Summer Solstice retreat for an amazing group women, many of whom were meeting one another for the first time. For me it was a true honor to be a part of this circle, to teach about the herbs, and to hold the space for the women. It's a simple idea, the act of going on retreat, of getting away from the normal routine, but it can be so profoundly shifting. Time to slow down, time to play, time to reflect, time to connect to nature can be deeply healing for the modern spirit.... We were graced to have beautiful weather the whole trip, and our daily yoga practice led by Jenn had long views towards the sea, with plenty of beach roses to surround us. Indeed, we were so inspired by the gorgeous roses that they became a metaphor for our time together. We even made a flower essence out of the rose, calling upon it's ability to be open to love and to nurture self-love. There was an abundance of other lovely plants in the vicinity, which graciously lended themselves to our herb classes and wild flower bouquets. It was such a beautiful weekend and it reminded me of the power that resides when women gather together in a spirit of openness. I thank all of the women who came to be fully present, to share of themselves, and to remind one another of our magic! I especially send my thanks to Jenn for envisioning it all and inviting me to take part in creating this retreat so many months ago. We are looking forward to many more collaborative events together, in order to weave together the practices of yoga and herbalism, and creating a space that allows for both connection and reflection.
Spring is as much a time of pain as of growth. Imagine the egg, the bulb, the bud. All begin contained -- all potential, endless promise. There is no strain, no disturbance by passion or power. But when growth begins, things break. Shells and bud casings, those intact perfections, fall away. What is revealed is unprotected tenderness... - Patricia Monaghan I love this quote because it reminds us that the spring season, no matter how much we may long for it, is not always an easy or graceful transition. Like snow storms in March and April, the arrival of spring is often messy and chaotic, often an encapsulation of perplexing extremes.
Being a spring-born creature I often feel this transitional intensely. This year, especially, I do. I feel the tension of the season, as if I want to both hibernate deeply, continuing an inward-looking slumber AND I want to burst into action, into new life, creating movement and change and embrace all the new-sprung possibilities of life. Larken Bunce, a wise and thoughtful herbalist and poetical writer, captures this feeling well. She writes: There’s early Spring in a nutshell: the dynamic tension between moving ahead into expansive, decisive action and staying wrapped up tight in rest and unknowing, between rest and productivity, solitude and community. You’ve probably noticed that you lean one way or the other, towards wanting Spring to hurry up and arrive in earnest and wishing Winter would stay a bit longer. And since the seasons acquiesce to no one, you might notice that either way you lean, you are not satisfied. So noticing that I may be dissatisfied with how the energy of the season unfolds - how things seem to start and stop and not move quickly or smoothly enough - I just have to remember to let go of my sense of timing. To trust in the natural unfolding of life's energies, to trust that the arrival of all good things, like the Spring, is only when the time is right. May your spring season unfold, in all its beauty and mystery, in perfect timing. Calendula blossoms are like small suns. Especially as they open up in water, their petals extend outwards from the center and uncurl into yellow rays. Likewise, in the depths of winter, calendula flowers are a saving grace with their cheerful faces, with their medicine steeped in hot cups of tea. Recently I experienced a long-lasting cold that I could not seem to shake. I don’t get sick often, but when I do it tends to be significant – a signal from my body to ease up and simply rest. In these instances I try to curb my activities and slow down. I take elderberry and rosehip tea, drink bone broths and chicken soup, take hot showers, breathe in essential oils, sleep a lot. But this time, calendula spoke to me, quietly and persistently…. So I rummaged through my herb cabinet to locate some summer-dried flower heads and steeped them for a long while in a pot of water on my stove. I drank this dark-hued tea, feeling as if it were liquid sunshine, a brew so strong it was almost bitter. My body seemed happy for it, and indeed my mood, after a few melancholic days, lifted.
Calendula is known as a lymphatic herb, one that helps the lymph from getting stuck or stagnant. This is a useful thing during a long winter, when a bit of sunshine and movement are much needed. Calendula mixes nicely with other herbs, but I would recommend trying it on its own first. Or, you can add some of the flower heads to pots of soup or broth as it simmers along – a traditional way to avoid cold and flu during the winter months. Calendula is a very prolific grower and blossoms almost continuously through the growing year, one of the reasons for its name, which comes from the fact that in many locales it flowers almost every calendar month. Save the dried seeds in the fall to sow the following spring. In the summertime, harvest newly-opened and vibrant flower heads and notice the sticky resin covering the calyx, where much of its medicinal goodness resides. Dry these flowers on a screen or on brown paper bags for a few days until completely dry, then store in a glass jar out of the sunlight to use throughout the autumn and winter months. It’s like bottling up the energy of the summer sun to use during darker days. Here's a fun little slideshow I put together... In the depths of winter it makes me happy to see photos of the plants that will soon be with us! |
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