Hello! Thank you for attending our event this past weekend where we sipped tea, ate cookies and learned about the intentional use of herbs. As promised, here are the notes from my presentation. It ended up being a bit too long for an email, so I decided to make them into a blog post.

History & Background of Herbal Medicine

- Herbal medicine has been a mainstay in global healthcare for thousands of years, currently utilized by approximately 80% of the world's population.

- Herbal remedies were the primary form of medicine in the USA until the 20th century.

- Globalization has facilitated access to ancestral knowledge about plant-based remedies from diverse cultures worldwide.

- The use of plant medicines varies across cultures, with identical plants employed differently despite containing the same constituents.

- While synthetic drugs are valuable in modern medicine, they often have adverse side effects.

- Evidence suggests that the intentional use of herbs can help reduce or even eliminate the necessity for pharmaceutical drugs.

- Humans have co-evolved with plants, making them a bioavailable source of numerous medicinal compounds, despite recent decline in usage.

- Herbal medicines are generally milder, safer and present fewer side effects than synthetic drugs.

- However, the downsides of plant medicines include slower action and the need for larger quantities to achieve clinical results compared to small pharmaceutical pills.

Gotu Kola (Centella asiatica)

• Gotu Kola (Centella asiatica) is a part of the Apiaceae plant family.

• Nutritional content is akin to spinach; mild in taste.

• Also known as “Indian pennywort” or “brahmi”; ensure to buy Centella asiatica.

• Anti-inflammatory and antispasmodic properties; calms the nervous system.

• Recent studies suggest cognitive and nerve growth benefits.

• Can be used in cooking like spinach.

• Flavonoids in the plant boost skin health and circulatory system.

• Regular use over several months needed for noticeable effects.

• Supports various health conditions including nerve disorders, skin diseases, and cognitive disabilities.

• Traditionally used in Ayurvedic medicine for arthritis, gout, and joint inflammation.

• Studies confirm oral consumption aids nerve healing and growth.

• Safe and non-toxic; suitable for consumption as tea (15-30g/day for regular use).

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943631/

• https://pubmed.ncbi.nlm.nih.gov/16105244/

Lavender (Lavandula angustifolia)

• Lavender is known for its pleasant taste and aroma, suitable for lemonade, tea, and baked goods.

• It has stimulant, antispasmodic, tonic, carminative, stomachic, diuretic, and sedative properties.

• Medicinal benefits come primarily from its flowers and their volatile oils.

• Harvesting of lavender flowers should be during full bloom for maximum oil content.

• Traditionally, it was used as a condiment and stomach soother.

• Lavender aids digestion and calms the nervous system.

• It can relieve stress, tension headaches, and promotes restful sleep.

• It serves as a gentle, strengthening tonic for exhaustion and nervousness.

• Can be used to relieve depression, often in conjunction with other remedies.

• Flowers can be used in tea, while essential oil can be applied externally; also good in lemonade and tea.

• Silexan, encapsulated lavender oil, has been studied for its anxiety-reducing effects.

• No reported side effects or drug interactions, making it generally safe for all to use.

Licorice (Glycyrrhiza glabra)

- Glycyrrhiza glabra, or licorice, is a widely used herb in western, ayurvedic, and traditional Chinese medicine.

- Its name, derived from Greek, refers to its sweet root ("glycyrrhiza") and smooth seed pods ("glabra").

• Licorice root has medicinal properties including anti-inflammatory and antispasmodic effects.

• It's beneficial for conditions such as dry coughs and anxiety due to its calming effect on the nervous system.

• It produces a mucilage substance that soothes ulcerated tissues and sore throats.

• Deglycyrrhizinated licorice (DGL), a derivative of licorice, is effective for digestive inflammation, as it lacks the constituent causing water retention and headaches.

• Licorice is an expectorant and a mild diuretic; it also exhibits anti-inflammatory properties.

• Its sweetness, 150 times that of cane sugar, makes it a good flavor enhancer for herbal teas.

• Licorice is used extensively for digestive inflammation due to its cooling and soothing effects.

• The compound Glycyrrhizin in licorice aids in estrogen metabolism, making it useful for hormonal issues like PMS or PMD.

• It is safe for children but not recommended for those with high blood pressure, heart issues, licorice allergies, or taking anthraquinone laxative drugs.

• Overdosing can cause vomiting; the recommended dosage is 2-12g of dried roots daily, starting low to avoid digestive issues or nausea.

Lemon Balm (Melissa officinalis)

• Lemon balm, or Melissa officinalis, also known as balm mint, melissa, sweet balm, or balm, is a perennial herb primarily found in the Mediterranean and parts of the US.

• Its leaves and above-ground parts are used medicinally.

• It grows up to 3 ft high, often found in gardens, fields, and occasionally in wild areas.

• Lemon balm has antispasmodic, calmative, carminative, and diaphoretic properties, aiding in muscle relaxation, nervous system calming, digestive gas reduction, and promoting sweating.

• It contains volatile oil, flavonoids, and polyphenols, with the volatile oils evaporating faster than other herbs, hence it's recommended to purchase in monthly quantities.

• It has applications for female health issues, nervous problems, sadness, insomnia, and exhibits strong antiviral effects. It is beneficial for cold and flu, given its stimulatory effect on the circulatory system.

• Lemon balm has a pleasant, slightly sweet, lemony flavor with a spicy aftertaste, and it pairs well with chamomile and lavender for calming the nervous system.

• It's known to alleviate tension, nervousness, anxiety, hysteria, insomnia, and high emotions.

• For children, lemon balm is effective for teething and colic, can be added to meals, or made into popsicles.

• Lemon balm extracts can be applied topically to herpes simplex lesions due to their soothing and antiviral properties.

• It has hormone-regulating effects, reducing the thyroid's absorption and conversion of iodine, making it a possible remedy for Grave's Disease causing hyperthyroidism.

• It should be avoided in hypothyroidism cases due to its hormone-regulating effects.

• Lemon balm is considered mild and safe for use during pregnancy, breastfeeding, and for the elderly and children.

• The recommended dosage is 1-6 grams per day.

Red Clover (Trifolium pratense)

• Red Clover (Trifolium pratense), also known as purple clover, belongs to the legume family.

• Medicinal use involves the top 6" of stems, leaves, and flowers, though often only the flowers are used.

• Contains coumarins contributing to blood thinning properties and a sweet smell, similar to the synthetic drug warfarin. Also rich in flavonoids, minerals, and vitamins.

• Used in herbal medicine for skin conditions like psoriasis and eczema, and respiratory conditions like bronchitis and whooping cough.

• Effective as a lymphatic cleansing herb with mild blood thinning properties.

• Traditionally consumed as a tea for respiratory issues, with a mild taste that pairs well with honey, stevia, lavender, or chamomile.

• Caution advised when already on blood thinning medication like warfarin; consult with a doctor before combining.

• Safe for children and the elderly, and for long-term use. Avoid during pregnancy as a precaution.

• Recommended dosage for lymphatic cleansing and mild blood thinning: 6 to 15 grams daily.

Red Raspberry (Rubus idaeus)

• Red Raspberry (Rubus idaeus), part of the Rosaceae (rose) family.

• Medicinal use primarily involves the leaves; the fruits are also beneficial due to their high polyphenol content, aiding in inflammation reduction and anti-aging.

• Leaves contain citric acid, tannins, and flavonoids, contributing to a mild, sour, astringent taste, which pairs well with herbs like chamomile or lavender. Can also be consumed in capsule or tablet form.

• Exhibits astringent properties, assisting in tissue tightening, and hemostatic properties, aiding in bleeding cessation. Mildly alterative, helping cleanse natural wastes from the body.

• Traditionally used to strengthen uterine muscles for pregnancy and childbirth, alleviate childbirth-associated nausea and pain, and prevent post-partum hemorrhage. Also supports healthy menstruation, especially when combined with herbs like uva ursi and partridge berry.

• Not gender-specific; historically used for diarrhea treatment due to astringent properties and as a general hemostatic.

• Thrives in well-watered, full sun environments like North Carolina. Considered beneficial for home gardens.

• Blackberry leaf shares similar properties, including tannins, antioxidants, vitamins, and minerals, and has historical use as a uterine tonic.

• No reported side effects or drug interactions, even during pregnancy, indicating high safety.

• Recommended dosage: 6 to 15 grams of dried leaves daily.

Valerian (Valeriana officinalis)

• Valerian (Valeriana officinalis), also known as "all heal," is a well-known mild sedative herb from the smaller Valerianaceae family.

• Three main medicinal species include Jatamansi in India, Mexican Valerian, and European Valerian (Valeriana officinalis).

• The root, rich in medicinal constituents, is utilized for its therapeutic properties.

• Used since the Greco-Roman era, it functioned as a diuretic, topical wound cleanser, and perfume due to its potent aroma.

• Optimal growth occurs in moist, rich soils; pruning flowers enhances root development.

• Known as a popular sedating herb in America, it provides immediate relief.

• Benefits include antispasmodic, tonic, nervine, and carminative effects. Particularly helpful for insomnia, anxiety, muscle tension, and menstrual cramps.

• Effectiveness for inducing sleep lasts approximately 4 hours, making it suitable for those struggling with sleep initiation rather than maintenance.

• Combining with longer-lasting sedating herbs like nutmeg may aid those with prolonged sleep difficulties.

• Despite its strong and sometimes unappealing odor, its sleep-promoting effects without disrupting REM stages make it desirable.

• The exact biochemical mechanisms are unclear, but studies validate its effectiveness.

• known drug interactions or adverse effects within standard dosage (up to 9g of dried roots per day). Safe for long-term daily use.

• Valerian root studies indicate significant improvements in sleep quality, despite potential issues with double-blindness due to its distinct smell.

• Can be taken as a decoction, tea, tincture, capsules, or tablets.

• Often recommended by herbalists, especially when combined with St. John's Wort for anxiety-related sleep issues.

• Recommended dosage for sleep aid is between 3-9g per day, best taken in the evening before bedtime.

White Willow (Salix alba)

• White willow, scientifically known as Salix alba, belongs to the Salicaceae family, which also includes poplars, cottonwoods, and aspen trees.

• The bark of the white willow tree, which is ashy, rough, and greyish, is used for medicinal purposes.

• The tree primarily grows in central and southern Europe.

• The plant is commonly used by herbalists for pain management, including headaches and aches, although it's not a replacement for potent pain medicine. It's a suitable alternative to aspirin or ibuprofen.

• It contains compounds like salicin, salicylic acid, tannins, and flavonoids.

• The plant exhibits analgesic properties, meaning it is pain-relieving, anti-inflammatory, and tonic.

• The bark has a bitter taste due to the tannins, which also give it a reddish-brown color when decocted.

• Unlike modern aspirin, white willow doesn't thin the blood, impair liver or kidney function, or cause gastrointestinal tract irritation.

• To achieve effective pain relief, a decoction of about 30g of dried white willow bark is recommended.

• The bark needs to be simmered in water for a minimum of 30 minutes to extract the salicylates, then strained and consumed.

• Preparing and freezing the decoction in advance for future use is suggested.

• Apart from its analgesic properties, white willow bark also works against certain parasites due to its tannin content (up to 13%).

• A decoction of 30 grams of bark is roughly equivalent to one aspirin dose.

Mullein (Verbascum thapsus)

• Mullein, also known as Verbascum thapsus, Great mullein, common mullein, or lambs ear, belongs to the Scrophulariaceae family.

• Various species exist in the US, all sharing similar properties and safe for medicinal use.

• The plant features thick, fuzzy, felt-like light green leaves and grows to the size of a cabbage in its first year, expanding and producing yellow flowers on stalks up to 6ft tall in subsequent years.

• Mullein thrives in open fields, disturbed soils, and wilderness areas, from the Atlantic coast west to South Dakota and Kansas.

• The plant can serve as a toilet paper replacement in outdoor settings.

• Its leaves, roots, and flowers are used medicinally, each part having different properties and uses.

• Dried mullein was traditionally used as kindling due to its ease of ignition.

• Mullein leaves have expectorant, astringent, diuretic, demulcent, and antispasmodic properties.

• The roots are astringent, aiding in drawing tissues together.

• The flowers exhibit nervine, antispasmodic, and sedative properties, providing muscle and nervous system relaxation.

• Mullein tea is beneficial for cough, hoarseness, bronchitis, and other lung and respiratory issues.

• The herb is primarily used for respiratory balance, particularly beneficial for individuals with lung issues like former smokers or those with compromised lung capacity.

• Infusing mullein in oils like olive oil or tallow allows it to be used externally on inflammations or ear infections, or as a poultice. However, its common use is as a tea, given its palatable taste.

• No known side effects or drug interactions have been reported for this herb.

• A typical mullein dosage ranges from 3-9g per day, usually brewed as tea.

Hibiscus (Hibiscus rosa-sinensis)

• Hibiscus (Hibiscus rosa-sinensis), also known as "japa" in Ayurveda, has multiple therapeutic properties.

• As an alterative, it aids in detoxification.

• It acts as a hemostatic, controlling bleeding.

• It stimulates menstrual flow, easing delayed periods and reducing menstrual cramps due to its mild antispasmodic properties.

• It offers a refreshing, slightly astringent taste, which may turn bitter if over-brewed.

• Traditionally, it's believed to purify the spiritual heart and promote wisdom, improve skin health (including acne), and provide relief from summer heat-related ailments.

• Recent studies highlight its potential to safeguard against liver damage, attributed to the antioxidant-rich red pigments in its flowers.

• Due to its cooling effect, it's suitable for treating fevers, inflammation, cystitis, and infections.

• While it's generally safe with no reported adverse reactions, those who are naturally cold may want to limit its use due to its cooling properties. Conversely, it's an excellent choice for those who tend to feel hot.

• The recommended dose is 3-9 grams, typically brewed as tea.

Stinging Nettles (Urtica dioica)

• Stinging nettles, part of the Urticaceae family, possess protective hairs that can cause a painful or itchy reaction in humans and animals when touched.

• These hair-like stingers inject formic acid into the skin, a defense mechanism also found in ants, certain bees, and pitcher plants.

• The sting of nettles can alleviate osteoarthritis and joint pain symptoms over time.

• This globally widespread herb, absent only in Antarctica, could be growing in your backyard.

• High in chlorophyll, vitamin C, and iron, nettles also contain Indoles, essential for the plant's defense system.

• Consumed as a potent tea, nettles can help boost iron levels and combat fatigue.

• With its astringent and diuretic properties, nettles aid in tissue cohesion, water retention reduction, and body waste removal. Its high mineral content contributes to its tonic and anti-inflammatory effects.

• Safe for internal use, even for children, and the entire plant holds medicinal value.

• Nettles, similar in taste to spinach, can be incorporated into meals for a nutritional boost. Heating or drying deactivates the stinging compounds.

• The antihistamine properties of the stinging compound make nettles effective for allergy management, particularly when used in freeze-dried form.

• Nettles are also useful for lung support, chronic inflammation, and nutrient deficiencies, where freeze-dried form isn't a necessity.

• Caution is advised when combining nettles with anticoagulant drugs due to a theoretical reduction in drug effectiveness, although no empirical evidence exists to support this.

• Recommended daily intake is 4-6g of dried nettles or 40-60g of fresh nettles, considering dehydration removes approximately 90% of the water.
  

Dandelion Root (Taraxacum officinale)

• The dandelion root, a member of the Asteraceae family, is used medicinally in its entirety, with different plant parts harvested in various seasons.

• The dandelion leaf acts as a potent diuretic, akin to the drug furosemide, but also serves as an excellent natural potassium source, thereby avoiding potassium depletion.

• Both dandelion roots and leaves aid digestion by stimulating digestive juices, making them ideal for those struggling with digesting dense or crunchy foods.

• Dandelions are effective for addressing polycystic breast issues, mastitis, and other lumps or cysts, with their liver-supporting and cleansing properties aiding in breaking up hard masses.

• Rich in iron, vitamin A, and potassium, dandelion leaves are a nutrient-dense food. Harvesting in spring yields less bitter leaves, perfect for salads.

• Dandelion root, although bitter, can be brewed with other herbs to create a beneficial tea. Its leaves can also be added to salads.

• "Dandy Blend," an instant coffee substitute containing roasted dandelion root powder, is a tasty, comforting alternative to coffee.

• A recommended dose is around 9-15g of dried roots daily, or two 00 capsules taken thrice daily. Gradually increase the dosage to prevent digestive discomfort.

• When harvesting dandelions, be aware of potential pesticide contamination and avoid areas frequented by dogs.

German Chamomile (Matricaria recutita)

• Only the flowers of the chamomile plant are used medicinally.

• Chamomile offers anti-inflammatory benefits, inhibits digestive tract spasms, promotes wound healing, and prevents ulcer formation. It also provides soothing effects internally and externally.

• Traditionally, chamomile has dual benefits: calming the nervous system and improving nutrient assimilation in the gastrointestinal tract by decreasing irritation.

• Chamomile is safe and mild, suitable for a wide array of issues, even for children and pregnant women.

• While comprehensive, its uses include anxiety, insomnia, gastric ulcers, inflammations, skin issues, motion sickness, teething, vertigo, and cold & flu, among others.

• Chamomile's effects are mild and require consistent, long-term use for noticeable changes.

• It can be used daily, even multiple times a day, for stress relief and relaxation without causing excessive sedation.

• During brewing, cover the cup to prevent essential oil evaporation that carries some of chamomile's medicinal properties.

• Externally, chamomile can be used for eye or skin irritations, such as pink eye, eczema, and abscesses, by applying a cool chamomile tea bag or poultice directly on the affected area.

• Several studies have demonstrated chamomile's effectiveness in alleviating gastrointestinal issues and anxiety, and its usefulness in treating eczema.

• Although chamomile is considered safe, caution is advised for individuals allergic to ragweed family plants.

• A recommended dosage is a heaping tablespoon of dried flowers 3-4 times daily as tea, with topical applications as needed.

St John's Wort (Hypericum perforatum)

• St John's Wort is a commonly available herb, often found as extracts in the supplement aisle of grocery stores.

• The herb's Latin name is Hypericum perforatum, and its above-ground parts are used medicinally, ideally harvested during the flowering season before the flower buds open.

• The name derives from Greek, meaning to 'overcome an apparition', reflecting its historical use to ward off evil spirits.

• The leaves have perforations, which are oil glands, giving the plant its "perforatum" epithet.

• Traditionally, St John's Wort was used to treat ulcers, burns, wounds, abdominal pains, and bacterial diseases. Modern studies have focused on its potential as a treatment for depression.

• The herb can reduce the absorption of a variety of drugs, including birth control, which has drawn significant attention.

• St John's Wort possesses anti-inflammatory, astringent, vulnerary (wound-healing), nervine (nerve-relaxing), and antimicrobial properties.

• It can be used for anxiety and tension-related muscle pain, and its taste in tea is mild, though slightly bitter.

• Externally, it can expedite the healing of bruises, varicose veins, and mild burns, and is especially beneficial for sunburns as an infused oil.

• High-quality St John's Wort oil should be red, indicating the presence of the pain-relieving constituent.

• While the constituent hypericin was thought to be the primary active component, recent studies suggest multiple constituents contribute to the herb's antidepressant effects.

• High doses can increase photosensitivity, making it unsuitable for fair-skinned individuals or those taking photosensitizing medication.

• Therapeutic doses are usually 30-50 times below the threshold that could cause photosensitivity.

• St John's Wort can interact negatively with SSRI medications, oral contraceptives, epilepsy medications, calcium channel blockers, and some non-sedating antihistamines. It should also be avoided for at least a week prior to surgery involving anesthesia.

• Studies have shown no toxic effects in animals given dried St John's Wort daily for a year.

• Because of its potential interactions with drugs, it's recommended to consult an herbalist or doctor before starting this herb.

• A safe dosage would be 2-4g of dried herb per day, brewed as tea or taken in capsules. Whole herb products are preferable to store-bought extracts.

Echinacea (Echinacea purpurea)

• Echinacea (Echinacea purpurea) is part of the Asteraceae family, similar to sunflowers and dandelions.

• Also known as "purple coneflower".

• Medicinal knowledge derives from Native American practices adopted by Western herbalists in the early 20th century.

• Both root and whole plant are used, with debate over location of active constituents.

• Three main medicinal species include E. purpurea, E. pallida, and E. angustifolia.

• E. purpurea is most common due to ease of cultivation and potency, while E. angustifolia is endangered due to overharvesting.

• Echinacea is primarily used for treating upper respiratory infections and boosting immunity.

• Usage frequency varies, with some recommending daily consumption and others advocating use only during active infections.

• No adverse effects have been reported from long-term usage.

• Echinacea is typically consumed as a tincture due to its bitter taste and longer shelf-life.

• Studies on echinacea's effectiveness have produced mixed results, partly due to variance in plant extracts used.

• A shortage of funded studies hampers definitive conclusions about echinacea's best usage.

• Caution is advised for individuals allergic to Asteraceae family plants or those on immunosuppressant drugs.

• Recommended dosage ranges from 3-9g of dried material per day or 10-75 drops of tincture three times a day.

Thank you again to everyone who attended the workshop this weekend! It was such a fun time despite the rain and it was so nice to chat with you all afterwards! I’ll keep you guys posted about any future workshops and events via my newsletter and instagram posts.

— Ivy