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  • The Best Natural Sleep Aid: How to Use Herbs for Sleep – Garden Therapy

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    Getting a good night’s sleep is easier said than done. With all of the stresses and responsibilities of our busy lives buzzing about our heads late at night, it can be tough to get the restful slumber that our bodies and minds need to function at their best. Here’s how to use common herbs for sleep – and you’ll be resting easy in no time.  

    If you’re anything like me, it can be quite challenging to turn off all the stimuli and get a good night’s rest. I’ve been there! Thankfully, I’ve discovered the best natural sleep aid…herbs!

    There are two things that made the biggest difference for me: creating an evening routine and incorporating some of these natural sleep aids.

    Using these herbs for sleep can do wonders for your sleep schedule, and in turn, your whole life. Trust me, EVERYTHING seems easier after a good night’s sleep!

    Lavender blooming in the dried flower arranging gardenLavender blooming in the dried flower arranging garden

    Creating a Bedtime Routine: an Easy Natural Sleep Aid

    Before we get into the list of herbs for sleep (and how to use them), let’s first chat about the importance of building healthy sleep habits and creating good sleep hygiene (yes, it’s a thing!).

    Building up healthy sleep habits can be difficult at first, but it is one of the most important things we can do for ourselves. Creating a regular nightly routine of calming activities about an hour before bed helps to wind down at the end of the day so that your body and mind are calm and ready to head into a restful slumber once your head hits the pillow.

    Quick Tips for Healthy Sleep Habits

    The phrase “sleep hygiene” refers to creating a series of healthy sleep habits. These habits will help improve your ability not just to fall asleep, but also to stay there. Just as showering and brushing our teeth is a part of our personal hygiene, these healthy sleep habits should become part of our daily routine.

    Here are some quick tips for good sleep hygiene:

    • Keep your sleep schedule consistent. Try to go to bed and wake up at the same time every single day of the week…yes, even the weekend! This will help your body create a consistent schedule and find its rhythm. If you have kids and pets you know they don’t switch their sleep schedule for the weekend (as frustrating as that may be!).
    • Get at least 7 hours of sleep each night. This is a tough one, especially if you have a hectic life and/or small children. Prioritize your sleep over everything else wherever you can to get that good, restful sleep.
    • Eat well. Yes, a poor diet can affect your ability to sleep. Take care of yourself and your body will follow suit.
    • Exercise regularly. Getting regular moderate exercise is important to tire out your body enough that it can rest. No need to hop on the treadmill before bedtime, that could stimulate you more! Being sedentary can also affect the quality of your sleep. Even when you are feeling unwell, try to get up and do something that gets your body moving so you can rest well at the end of the day.
    • Limit exposure to bright light 30 minutes to an hour before bed. Blue light right before bed can be disruptive to your sleep. This means you should turn off the television, and yes…even your phone right before bed. If you have to use either, try using blue light blocking glasses to see if they help.
    • Relax. Allow your body to relax fully, especially if you have tension or pain. A herbal bath using bath salts or tub teas makes all the difference for me, as the Epsom salts helps to ease muscle pain and even Restless Leg Syndrome.

    There are many more helpful tips and tricks you can use to build good sleep hygiene. There’s a good list from the CDC with tips for getting better sleep.

    hops flowers and tincturehops flowers and tincture

    Best Herbs for Sleep

    Now…let’s talk herbs for sleep! Incorporating these natural sleep aids into your nighttime routine can help to relax you even more. The ritual of sipping a cup of herbal tea or taking a lavender-scented soak before bed can also become a central part of your wind-down routine.

    These herbs are the ones to reach for when you are tossing and turning at night. It may take some trial and error to see what your body responds to best, but these plant-based remedies are an easy thing to start with. So put down the “To-Do” list, turn off your phone, and get started on a healthy herbal bedtime ritual with these natural sleep remedies.

    Hops – Humulus lupulus

    Hops contain methylbutenol, a chemical that induces sleep when consumed. You can brew hops into a natural bedtime tea to help you sleep. The tea is bitter, so you may want to add honey, stevia, or the sweetener of your choice. You can also blend it with other calming herbs such as mint and chamomile for a sleepy tea that tastes more appealing.

    Simply smelling the aroma of hops also helps to calm and promote sleep, so another option is to make a small sachet filled with dried hops and slip it inside your pillowcase for sweet dreams.

    hops flowers harvested in a baskethops flowers harvested in a basket

    Mint – Mentha

    Although the bright scent of mint is often associated with energy and invigoration, mint is also a powerful herb to use at nighttime to get ready for bed. It makes a delicious, soothing tea that relaxes muscles. Mint also reduces uncomfortable bloating and stomach pain caused by gas, so if a sore tummy is keeping you up at night, reach for a cup of mint tea with honey.

    This natural sleep aid also has a more appealing taste than some of the other herbs for sleep on this list, so you may want to add some mint leaves to a tea of passionflower or hops if you want to disguise the taste without diminishing the effects of those herbs.

    Woman holding growing mint as a natural sleep aidWoman holding growing mint as a natural sleep aid

    Chamomile – Matricaria chamomilla

    Chamomile contains apigenin, a compound that releases a mild sedative and works to calm the nerves. Chamomile can also help to soothe an upset tummy, so chamomile can help to remedy discomfort from digestive problems while relaxing your body and mind. Chamomile and mint together make a relaxing before-bed tea that will also help with pain related to digestion.

    Chamomile is a mild, gentle herb for sleep. Despite this, it’s surprisingly potent and effective! If you have pain at night that prevents you from getting a good rest, this can be one of the best natural sleep remedies to try.

    Rosemary Gladstarr, the mother of modern herbalism, sites the power of chamomile in her book, Medicinal Herbs. She sites a clinical study in which 10 out of 12 people who drink chamomile tea instead of taking their normal pain medication went into a deep restful sleep within 10 minutes of retiring. Now that’s powerful!

    A bundle of freshly picked chamomile flowers lying on a wooden surfaceA bundle of freshly picked chamomile flowers lying on a wooden surface

    Passionflower – Passiflora incarnate

    Passionflower is a natural sleep aid that is calming and promotes deep, restful sleep. This herb for sleep is often used to reduce anxiety and induce sleep safely and naturally. Passionflower contains nerve-relaxing flavonoids, which calm the nerves and result in relaxation and reduce anxiety, which in turn allows us to fall into a restful slumber.

    You can take passionflower in the form of tinctures, capsules, or tea. I recommend tea because just the ritual of drinking a hot mug of tea before bed is relaxing in itself.

    Close-up image of two blooming passionflowers, a natural sleep aidClose-up image of two blooming passionflowers, a natural sleep aid

    Lavender – Lavandula angustifolia

    Inhaling the fragrance of lavender calms the body and mind, and it has a mild sedative effect that can help to induce sleep. While you can certainly brew a lavender tea to help you wind down at the end of the day, a more effective way to use the lavender herb for sleep is through aromatherapy.

    You can make a lavender sachet in seconds—simply stuff a small drawstring bag with dried lavender flowers and tie it closed. Pop the sachet inside your pillowcase for a restful slumber, or spritz some lavender pillow spray onto your linens.

    I especially like to use lavender sachets when traveling because it is an easy way to make an unfamiliar sleeping situation feel homier. Plus, lavender has antibacterial and antifungal properties so you can rest easy, even on a hotel pillow that has been used by many others before you.

    Another great way to use lavender for sleep is in the bath. Taking a hot soak before bed is a wonderful way to unwind and soothe any tension or sore muscles at the end of the day, and adding a little lavender to the bath will make it even more restful and get you ready to doze off afterward. Simply add a few drops of lavender essential oil directly to your bathwater, or try these DIY lavender bath melts or lavender bath salts.

    Lemon Balm – Melissa officinalis

    Lemon balm is a member of the mint family, and has all those good qualities of the mint plant, with a different flavor. If you don’t care for the taste of mint, give lemon balm a try! As the name suggests, fresh lemon balm tastes bright and citrusy, so fans of lemon will like it.

    Steep a handful of lemon balm leaves in hot water to make a DIY natural sleep aid that comes right from your garden. I have found lemon balm to be incredibly useful and effective for a wide variety of other things, including attracting bees to your garden and combating stress and fatigue. Here’s a guide I put together with everything you need to know about growing, harvesting, and using lemon balm.

    Lemon BalmLemon Balm

    How to Add Herbs to Your Bedtime Routine

    • Brew an herbal tea and drink it 30 minutes to an hour before bedtime. Here’s a handy guide on how to harvest and brew your own herbal tea. Combine drinking your mug of tea with another relaxing activity like taking a bath or reading a novel in bed (no screens, though).
    • Take a hot bath and soak for at least 20 minutes. Add a few drops of essential oils to the water or make a tub tea with your favorite combination of the above herbs for sleep.
    • Rub a relaxing essential oil blend on your feet. In the summer I use lavender and during cold-and-flu season I use a combination of lavender and Thieves oil to boost immunity. Giving yourself a foot massage before bed will relax muscle tension and calm your body, while the fragrance of the essential oils will relax your mind.
    • Tuck lavender or hops sachets into your pillow so that you can benefit from these herbs’ sleep-inducing properties as you rest your head.
    • Spritz your bed linens with lavender pillow spray to give your entire bed a relaxing scent.

    More Herbal Projects You Might Like

     

     

     

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    Stephanie Rose

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  • Herbal Guide to Pine Needles – How to Identify and Use Pine Needles

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    If you are in North America, you likely have pine needles all around you! Did you know that these needles offer a host of benefits? From aromatherapy to cleaning to medicinal benefits, learn how to use pine needles in daily life.

    When I think of winter gardening, I think of evergreens. For those who live up north, evergreens are some of the only greenery you will see for months.

    However, what most people don’t know is that the evergreen family of pine trees, Pinaceae, are edible and medicinal! Pine is easy to find year-round, making it extremely accessible for most people. It has many useful benefits (I use it for aromatherapy and cleaning!) and is ideal for a selective herbal cabinet.

    Pine is also good for respiratory health, making it very useful for this cold and flu season! With all that being said, this herbal guide to pine will cover how to forage for needles, the health benefits of pine, and useful ways to utilize one of winter’s best plants!

    LoriAnn’s Green Blessings

    This article was reviewed by herbalist LoriAnn Bird. This is not to be used as personal medical advice; always consult your health care professional for individual concerns.

    Here is what LoriAnn had to say:

    The taste and flavour of pine is an indicator of its’ healing properties.  One of the ways I love to engage with pine is to put the resin or fresh needles into honey.  This infusion is great for sore throats and for flavouring my homemade tea blends.  Anything sour-tasting lets us know it is full of vitamin C.  The resin is anti-microbial therefore helping with inflections.  Note the ascorbic acid is found to be higher when harvested in the winter months vs the warmer months!

    History and Meaning of the Pine Tree

    The beacon of green during the winter, pine trees have been around a LONG time. The pine species originated about 150 million years ago in the mid-Mesozoic Era and spread during the Cretaceous Period. As the trees evolved in response to new plants and trees, the family found its way into low nutrient soil, extreme cold or heat, and into fire-prone landscapes.

    Pine essential oil with fresh pine needles around it Pine essential oil with fresh pine needles around it

    Christians and Pagans have been using the evergreen tree for thousands of years during winter festivals. During the winter solstice, Pagans used branches to decorate their homes and remind them that spring was on the way. In Northern Europe, people planted evergreen trees in boxes inside for the winter. Over time, this and other practices led to the tradition of decorated Christmas trees.

    Pine has been used since the Middle Ages for its medicinal benefits and was a favourite healing plant for Native Americans. They taught early settlers how to utilize the needles, bark, and sap for their health.

    The Eastern White Pine in particular was useful to settlers in the winter as it is high in Vitamin C and was used to treat scurvy. The needles also contain Vitamin A. Native Americans have been using pine for centuries to help with the respiratory system and for healing wounds.

    Identifying Pine Needles

    What you may think is a pine tree, may not in fact be a pine tree! Pine, fir, and spruce trees are often confused as not all conifer trees are pine trees and not all evergreens are coniferous. It doesn’t help that common names of trees can be misleading. For example, a Douglas Fir is not a fir tree and is actually a pine tree. My first advice for identifying pines is to look at the scientific names of the tree and not their common names.

    identifying pine needlesidentifying pine needles

    To define pine trees (Pinus spp), look at their needles. Pine needles come in clusters of 1-6, most often found in 2-5. These clusters are called a fascicle and will have a papery sheath at the base, as well as an attached pinecone.

    Most pine species will have long needles but there are a few with shorter ones. Meanwhile, spruce or fir needles will be attached to the branch rather than a cluster.

    When foraging, be sure to look for local species in your area. Research them ahead of time so you know what to look for. It is also important that you do not harvest any yew, a conifer often mistook as pine, but its needles are poisonous.

    Since pine trees are around every corner in North America, you could forage for them in the forest. However, if you’ve never foraged before or are inexperienced, be sure to consult with someone who has some experience. A great resource is the online foraging course from Grow Forage Cook Ferment for those who are interested in learning more about safe foraging.

    Common pine varieties along the west coast include:

    • Douglas Fir
    • Ponderosa Pine (not suitable for use by pregnant women)
    • Blue Spruce
    • Coastal Redwood
    Pine tree with pine needles and pine cones on a branchPine tree with pine needles and pine cones on a branch

    Health Benefits of Pine Needles

    There are many health benefits of pine needles, making it a great basic selection for your herbal cabinet. Pine needles contain a compound called alpha- or beta-pinene, which is a natural decongestant, anti-inflammatory, antibacterial, antimicrobial, and anxiolytic.

    When ingested, pine can be used to treat colds and coughs, reducing phlegm and helping with sinus infections. It is an expectorant, which means it thins mucus to help you cough and draw phlegm up from the lungs.

    As mentioned earlier, pine needles are high in Vitamin C and are especially helpful in preventing scurvy. Younger, fresh needles called pine tops contain the most Vitamin C and are an effective survival plant.

    Traditionally, these pine tops are boiled in water to make a tea used to treat fevers and coughs, as well as increase urination. Essential oils are collected specifically from pine needles for remedy use, but the needles can also be used for crafts and food.

    When applied topically, pine can be used to draw out toxins or objects from the skin. Pine pitch is especially helpful in removing splinters, glass, and toxins from bug bites. This can help to avoid infections.

    You can also bathe in it to help with joint inflammation and to ease sore muscles. Traditional Chinese medicine used infused pine in wine to apply topically for joint pain. Pine bark is especially convenient for topical uses.

    pouring distilled pine needle steam into a jarpouring distilled pine needle steam into a jar

    Using Pine Needles

    Given the range of benefits, there are many ways to incorporate pine needles. First, forage for them well away from roadsides where there might be constant vehicle exhaust, and the same if you live in a rural area that is subject to roadside herbicides, pesticides, or other contaminants.

    The flavour of the needles can vary quite a bit based on the season and species. Spring is the best time to harvest needles as they are a little tastier and more sour than older needles.

    It is also best to harvest the bark in the spring. Try to choose a tree that could use some thinning or has fallen from a winter storm. While spring is the optimal time for harvesting, you can do it year-round.

    Before using the needles, you will want to thoroughly wash and dry them. Cut the brown ends off and trim the rest of the needles into small pieces. Let them dry in a basket or gently bruise the needles with a spoon to release the compounds, which will also produce more flavor for immediate use.

    Now that we have discussed all things pine, let’s use them!

    cutting board with pine needle clippings and empty jarscutting board with pine needle clippings and empty jars

    Pine Needle Vinegar

    Infusing vinegar is one of the easiest ways to amp up your cooking. I often use different combinations of herbs to get different palettes for dishes. Infusing with pine needles will provide a balsamic flavour. Check out my guide on herbal-infused vinegars for step by step instructions on how to infuse your own vinegar. Be sure to use only clean and dry pine needles to avoid spoilage.

    Pine Needle All-Purpose Cleaner

    I like to infuse alcohol and vinegar cleaners with pine for use around the house. It adds a refreshing, winter scent that makes the space feel clean instantly. To make your own all-purpose cleaner, combine the pine-infused vinegar above with baking soda and castile soap. You will likely want to use a basic, white vinegar as your base for cleaning purposes. This can be used in the kitchen, bathroom, on the floors, and anywhere else that needs some pine action.

    Pine needle sprayPine needle spray

    Pine Needle Tea

    Pine needle tea is the most traditional way to utilize the herbal benefits of pine. To make your own cup, add a small handful of pine needles to a mug and pour boiling water over top. Allow the needles to steep until they turn a light brown or sink to the bottom of the cup. You may wish to place a saucer over top to keep the essential oils in. Peppermint, catnip, and thyme also compliment the flavours and benefits of this tea well. Add honey for some sweetness!

    Pine Needle Salve

    Making a healing salve is an effective way to use pine needles topically. I recommend the Peppermint Pine Salve from Reformation Acres. Apply to your temples or chest for headache relief, or on your body for sore muscles and joints.

    There are many ways to use pine needles, making it a great addition to your remedy list and your herbal cabinet. The health benefits alone are worth the time spent learning to identify pines from other conifers and to forage from your local forest.

    More Herbal Guides:

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    Stephanie Rose

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  • Herbal Guide to Thyme: Growing, Benefits, and Uses

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    Thyme is one of the best herbs you can have growing in your garden this (or any) year. Here’s everything you need to know about thyme benefits, uses, and growing thyme.

    With cold and flu season on the way, thyme is a powerful herb you will want on your side. Thyme is a well-known aid for the upper respiratory and digestive systems, which can help you with coughing, phlegm, nausea, and other symptoms.

    Thyme is also the perfect addition to the chef’s spice rack. It packs a punch of flavour, but its powerful remedial actions make it a must-have for the herbal cabinet.

    Thyme is the general name for 300-400 species around the world. Its botanical name is Thymus vulgaris and it is a part of the mint family, Lamiaceae. Thyme is native to Europe and Asia and likes to grow in temperate climates. Thyme benefits are numerous, and it is additionally known for its great flavour, it is used for culinary, medicinal, ritual, and ornamental purposes.

    There’s a lot to know about this versatile herb, so let’s jump in.

    thyme benefitsthyme benefits
    Thyme grows as a perennial in many climates.

    LoriAnn’s Green Blessings

    This article was reviewed by herbalist LoriAnn Bird. This is not to be used as personal medical advice; always consult your health care professional for individual concerns.

    This is what LoriAnn has to say about Thyme:

    Vulgaris is Latin for commonly known or something that is derived from the masses of common people. How interesting that the species with the name vulgaris tells us this plant was commonly used for its many benefits.

    I would suggest, which is fast and simple, steaming this helpful herb for its ability to open up the airways and breath in all it’s antimicrobial properties. Research on Japanese forest bathing called shinrin-yoku confirms that plant aerosols keep us healthy.

    fresh thyme on a wooden cutting boardfresh thyme on a wooden cutting board
    Thyme is known as an upper respiratory aid.

    History of Thyme

    Thyme has a deep connection to our fuzzy buzzing friends, bees. Burning thyme in your house was believed to help get rid of insects, and it was also used as a fumigator for early beekeeping in Rome. The herb is a favourite among bees and was used as a sign to determine the quality of the honey that year. Later in the Middle Ages, women would also embroider a bee and thyme together on scarves, which they gifted to knights.

    This gifting practice stemmed from thyme representing courage and respect. Roman soldiers would exchange sprigs of thyme and bathe in it in an effort to be more courageous.

    In addition to ridding the house of insects, they would also burn the herb to help purify their homes and to conjure courage. The botanical name, thymus, is tied to the Greek word thymos, which represents strength, courage, spirit, and anger.

    In the 19th century, dentists used certain constituents of thyme to treat oral abscesses and inflammation. Thyme was used in ancient times medically for embalming practices as well as lung and respiratory support.

    Of course, the thyme herb is a cooking staple in stews, poultry, stuffing, marinades, dressings, and baked goods. It was also used to keep bacteria from growing in meat and vegetables before refrigeration was invented.

    Thyme is also tied to a hint of whimsy. The Victorians believed that a patch of thyme found in the woods meant that fairies danced and lived there. Areas of thyme were believed to hold fairy houses and were home to fairies who helped tend the garden. Shakespeare reinforced this reference in A Midsummer Night’s Dream, where Titania the Fairy Queen’s shelter is “a bank where the wild thyme blows…” If growing thyme brings fairies to my garden, you can count me in!

    Bunch of garden thyme herb on wooden tableBunch of garden thyme herb on wooden table
    Thyme has been a herbal staple for centuries.

    Thyme Benefits for Health

    As mentioned above, thyme’s benefits are numerous and impressive. Here are just a few ways this herb can aid your health.

    A Respiratory Aid

    Throughout history and still to this day, thyme is well known as a respiratory aid. Thymol, the primary chemical constituent of thyme, is antispasmodic, antimicrobial, and an expectorant.

    The herb is commonly used for breathing difficulties as it works as a bronchodilator and an anti-inflammatory agent. It can be a helpful aid for chronic lung and respiratory problems and has a soothing effect on sore throats for laryngitis and tonsillitis.

    Historic uses for it include asthma, shortness of breath, and whooping cough. Today’s research has yet to prove that thyme can be beneficial to asthma, but more research is underway to confirm its traditional use in this area. Current studies suggest that it could help decrease inflammatory responses and allergic varieties of asthma.

    Traditional Chinese medicine also reinforces the use of thyme for the respiratory system. The lungs, spleen, and stomach are considered meridians for thyme. The warming effect of thyme on the lungs helps to clear congestion, phlegm, asthma, and tuberculosis, and supports the system during the cold season.

    The traditional use of tea (with a recipe at the end of this post!) is a great way to utilize these healing properties of thyme.

    cup of homemade thyme tea to get thyme benefitscup of homemade thyme tea to get thyme benefits
    Many use thyme tea as a primary way to enjoy its respiratory benefits.

    Digestion Aid

    Thyme is also widely known as a powerful herb for the digestive system. Thymol improves digestion, relaxes the smooth muscles of the intestinal tract, and can help prevent menstrual cramps. Thyme is a carminative, meaning it dispels gas and is also antispasmodic. Because of its action on relaxing smooth muscles of the intestinal tract, it makes a great digestive aid and can be helpful for colic, gas, and spasms.

    The warming effects of thyme can also help to warm up cold intestines and can improve appetite. It stimulates the movement of blood, oxygen, and energy to the digestive system, which is how it helps to combat bloating, gas, and upset stomachs. As mentioned above, it is also connected to the spleen and stomach meridians in traditional Chinese medicine.

    More Thyme Benefits and Uses

    In addition to helping us breathe and digest, thyme is also widely used to protect against infections. The thymol in thyme has many benefits as it is an antioxidant and has antibacterial, antimicrobial, antifungal, and wound healing properties.

    Traditional Chinese Medicine uses thyme to aid colds, skin infections, and parasites to help support immunity against infections. Dentists of the 19th century also had it right, as it is still used in dentistry for the treatment of cavity infections due to its antimicrobial actions.

    Thyme has a warming effect, and thyme essential oil can feel very irritating to the skin. However, the herb is much milder and safer than the thymol isolation. Its warming effect makes it a great addition to joint and muscle liniments and salves, or for cleansing cuts and wounds. Its strong antifungal properties also make thyme effective for fungal conditions on skin and nails.

    Thyme is also a nervine, meaning it can help to calm the nerves. It works best when used to treat chronic fatigue, melancholy, tension, anxiety, and mental and physical exhaustion. The herb has also been used as a mood balancer. It can be both stimulating and relaxing, bringing the body back to proper balance.

    It should be noted that thyme may not be appropriate for pregnant women due to its traditional use as an emmenagogue.

    thyme benefits and usesthyme benefits and uses
    Thyme has antibacterial, antimicrobial, antifungal properties.

    How To Grow Thyme

    Botanical name: Thymus vulgaris
    Family: Lamiaceae
    USDA Zone: 4 to 11
    Height: 12 to 18 inches
    Spacing: 18 to 24 inches
    Light: Full sun
    Water: Drought-tolerant. Average water needs. Water regularly. Do not overwater.

    Blooming Common Thyme herb (Thymus vulgaris)Blooming Common Thyme herb (Thymus vulgaris)
    Thyme is fairly drought-tolerant, though it prefers temperate climates.

    More Tips for Growing Thyme

    Thyme is a low-growing perennial; a fragrant herb with a pungent, clover flavour. It has small, fragrant leaves and thin, woody stems. The culinary types are evergreen. There are many different varieties, and fresh or English thyme is most used in cooking.

    Starting thyme from seed indoors is difficult. Growing thyme can be slow and difficult because germination is uneven. It’s easier to buy the plants from the store or take cuttings from a friend and then propagate your own cuttings over time. Plant in the garden near cabbage and tomatoes, or drought-tolerant plants. Growing thyme indoors beside rosemary works well because they have similar needs. Make sure the soil is well-drained.

    Water deeply only when the soil is completely dry. Prune the plants in spring or summer to contain growth and mulch lightly for winter after the ground freezes. Divide plants every three to four years, as they will go woody over time and produce leaves with less flavour.

    For the culinary artists or plain Jane home cooks, thyme is a great addition to your indoor herb garden. It takes well to being clipped often and can be used as a handy fresh herb at your disposal in the kitchen.

    planting thyme in a wine boxplanting thyme in a wine box
    Thyme grows well in containers.

    How To Harvest Thyme

    To get the most thyme benefits from the plant possible, try to harvest before the herb flowers. This can be done any time during the summer if you’re growing outside in the morning after the dew has dried.

    Cut off five to six inches of growth from the top of the head. You will want to leave behind the tough, woody parts of the plant.

    Try to avoid washing the cleaner leaves, as it may remove some of the important essential oils. You can harvest two or more crops during the season. Keep the plant growing by continually trimming it, but leave a minimum of five inches so it will thrive.

    Avoid harvesting the woody stems, instead opting for the top, frehs growth.

    How to Dry & Store Thyme

    Fresh is always best! The powerful oils in thyme are key to the herb. For fresh thyme, lightly wrap the plant in plastic and store it in the refrigerator for up to 2 weeks.

    If you are going to be using dried thyme, it must be done so carefully to preserve the oils. Bundle the thyme with string and hang in a warm, dark, well-ventilated room out of direct sunlight. Alternatively, place the herb on a tray with wax paper and dry. Once dried, store in a clean, sterilized, airtight container for up to two years. Crush the herb just before using.

    Both fresh and dry herbs should be covered in storage to help retain the oils. The more oil, the more powerful and useful your thyme will be!

    various dried herbs and flowers for making teavarious dried herbs and flowers for making tea

    How to Use Thyme – 3 Recipes

    Thyme is such a great addition to your herbal medicine cabinet. There are many ways to utilize the powerful properties in thyme, and I have detailed a few of my favourites below. As with any herb, be sure to proceed with caution and consult your primary health care provider before using thyme.

    How do you use thyme? Let me know in the comments down below how you utilize this amazing herb.

    Soothing Digestive Thyme Tea

    The traditional use of thyme tea (with a recipe at the end of this post!) is a great way to utilize these healing properties of thyme.

    Cook Time5 minutes

    Total Time5 minutes

    Course: Drinks

    Cuisine: Herbal remedy

    Keyword: tea, thyme

    Servings: 1 cup

    Calories: 6kcal

    • 2 tsp dried thyme
    • 1 cup boiling water

    • Place herbs in a tea infuser.

    • Pour boiling water over top and let steep.

    • Drink up to 3 times a day. Avoid during pregnancy.

    Serving: 1cup | Calories: 6kcal

    Thyme Herbal Honey

    This recipe comes from the Herbal Academy’s Herbal Home Remedies for Colds and Flu.

    Cook Time20 minutes

    Total Time20 minutes

    Course: Sweetener

    Cuisine: miscellaneous

    Keyword: drawing salve, dried herbs, honey, raw, thyme

    Servings: 60 teaspoons

    Calories: 21kcal

    • 1 cup raw honey
    • ¼ cup dried thyme

    • Combine honey and herbs into a sterilized glass jar. Place jar into a double boiler.

    • Heat on low heat for 15-20 minutes. Stir regularly and do not let the honey boil or scorch.

    • Remove from heat and let cool.

    • Enjoy immediately or steep for 2 weeks before using.

    • Add to food or use it in cold and flu tea for an extra antimicrobial boost.

    Serving: 1tsp | Calories: 21kcal

    Thyme & Sage Culinary Salts

    This recipe comes from the Herbal Academy’s DIY Edible Gifts to Make at the Last Minute.

    Course: Seasoning

    Cuisine: miscellaneous

    Keyword: dried herbs, easy, quick, salt

    Servings: 240 servings

    Calories: 0.1kcal

    • 2 tbsp dried thyme
    • 2 tbsp dried sage
    • 1 cup coarse salt

    • Add herbs to salts. Give the mixture a quick stir and taste-test.

    • Add more herbs as needed.

    • If using an extra coarse salt, grind quickly in a blender to make it finer.

    • Store the salts in a clean, dry, and sterile saltshaker to prevent spoilage. Use it to flavor dishes or gift to a friend.

    Serving: 0.25tsp | Calories: 0.1kcal

    More Herbal Growing Guides

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  • Herbal Guide to Echinacea: Benefits, Uses, & Harvesting – Garden Therapy

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    The common cold doesn’t stand a chance against echinacea. This powerful plant has been used for centuries to combat viruses and bacteria, and remains one of the most influential herbal plants today. Learn all about echinacea benefits and uses, and how you can use echinacea to boost your immunity, straight from the source.

    Echinacea would win an herbal popularity contest in a landslide. It’s quickly made its way into the mainstream, becoming a pill or tincture you can buy at the same time you grab your milk and bread from the grocery store.

    But I wonder how many people know that echinacea is actually a powerful plant with a deep history. Or one that seed-eating birds and pollinating insects love to snack on and visit. Echinacea will grow on poor land, survive droughts, and still produce long-blooming flowers.

    As you can tell, I’m a big echinacea fan.

    Today, I’m going to dive into why we know echinacea as an immune system powerhouse, and how you can utilize it to its fullest strength this cold and flu season.

    coneflower varieties in yellow, red, and purpleconeflower varieties in yellow, red, and purple
    This guide will focus on the medicinal species, but there are nine different echinacea species.

    Meet the Echinacea Flower

    Also known as the coneflower, echinacea is part of the Asteraceae family (the daisy family). It’s Native to North America, including Saskatchewan, Manitoba, New Mexico, Texas, and Louisiana, where it grows in prairies and amongst woodlands.

    Echinacea are distinct from other daisy-like flowers thanks to their large, cone-like center. They have a bristly center and hairy leaves, giving them a notable texture. They grow as perennials with a long tap root.

    There are nine echinacea species, but only three are used medicinally. The Echinacea purpurea (purple coneflower) and Echinacea angustifolia (narrow-leaved coneflower) are the most popular medicinal species, while the Echinacea pallida (pale purple coneflower) is used by some.

    While there are some beautiful hybrid varieties, like ‘Sunset’ or ‘Sunrise’, I wouldn’t consider them to be medicinal. They might have different constituents in them and have been bred for different qualities.  

    To learn more about how to grow and care for these wonderful plants, both medicinally and as ornamentals, be sure to check out my echinacea growing guide.

    echinacea blooming in the gardenechinacea blooming in the garden
    Echinacea flowers typically bloom for several weeks.

    History of Echinacea

    The word echinacea comes from the Greek word for echinos, which can translate to sea urchin or hedgehog…two very different creatures! In this case, it refers to the prickly and spikey cone head.

    Echinacea has been traditionally used by the North American Plains People for over 400 years, and we have them to thank for the incredible popularity of this herb. They called the plant elk root after they observed sick and injured elk eating it.

    The indigenous people used echinacea for many reasons, but most notably used it to treat cold symptoms (unlike today, where we more often use it to prevent cold symptoms). Other notable uses include helping to dispel mucus, relieve insect and snake bites, alleviate burns, and assist with dental cavities.

    By the late 1800s, echinacea was the most common herb used in the US. It was slowly introduced to Europe and European-American physicians, where it continues to be used today.

    echinacea purple coneflower in gardenechinacea purple coneflower in garden
    Native to North America, echinacea is an important herb for indigenous people.

    Echinacea Benefits

    Echinacea is marketed as THE cold and flu herb, and for good reason. It’s known first and foremost as a detoxicant for the circulatory, lymphatic and respiratory systems. AKA it’s an immunity superhero.

    Echinacea is antimicrobial, analgesic, and anti-inflammatory, working best as an anti-viral. When echinacea makes direct contact with a virus, it helps to strengthen the mucus and prevent the virus from going deeper into the issue. It has a notable tingling sensation.

    Echinacea works best at addressing a virus ahead of time. People can use it when they first feel the slightest symptoms or have been around someone who was sick to prevent a virus from getting worse. However, it’s less helpful at treating colds once established.

    Many more studies need to be done on echinacea and its use. Some studies show how well it works, while others are inconclusive. But there are so many factors to consider, including what species they use, what part of the plant, what dosage, etc. I trust in the knowledge passed down from generations and the firsthand experience of its effectiveness!

    Antioxidant, Anti-Inflammatory, and Inhibitor

    Echinacea is known as an anti-inflammatory, being used to reduce swelling and help with chronic pain. It’s also high in antioxidants, most notably in the flowers and leaves. It’s also been suggested that these antioxidants can help to improve blood sugar.

    One lesser-known use can be dated back to the indigenous people and their use of echinacea to treat snake bites. Echinacea can inhibit hyaluronidase enzymes, which are known to break down hyaluronic acid in our connective tissues and skin. Echinacea can prevent this from happening, helping to hold onto that hyaluronic acid in our tissues and prevent the spread of the enzymes.

    How to Use Echinacea

    Echinacea is known first and foremost as an immune booster and is readily available in Western medicine. You can get it in drops, tinctures, syrups, and pills, all available at your local grocery store or herbal store.

    I went to this amazing talk on the medicinal properties of plants, and during the discussion, they noted that these commercial products aren’t as effective as utilizing the actual plant.

    Why? There is so much that we still don’t know about how these plants work together. It may not be just the medicinal property that we need, but a constituent in the plant that helps to activate the medicinal effect on people. And they haven’t figured out that puzzle piece yet.

    So while you can take echinacea as an herbal supplement and suck on the lozenges when you have a cold, it won’t have the same effect as growing the medicinal plant and making a tincture yourself.

    There are many opinions on which type of echinacea is better to use, and whether the roots or the fresh juice of the flowers and leaves is better. Most people use either the juice of the aerial parts of E. purpurea or the root of E. angustifolia.

    I prefer to use the root of E. purpurea.  For me, it is the strongest and grows best in my garden, but determine what is best for yourself and what’s the most readily available in your area.

    If you’re buying echinacea commercially, be sure to purchase from reputable brands. Multiple studies (like this one or this one) have shown that some brands contain very little or even no echinacea. It should make a tingling sensation on the tongue. If it doesn’t, it’s not potent enough to be of use.

    fresh echinacea flowers and dried echinacea petalsfresh echinacea flowers and dried echinacea petals
    Some people prefer to use the aerial parts of the plant, while others prefer the root.

    Harvesting Echinacea Sustainably

    Since echinacea prefers prairies and open grassland, it is considered at-risk due to habitat loss from agricultural use. It’s best to grow your own rather than forage for it.

    If harvesting roots, they’re best harvested in the fall after the first frost. You can then dry the root for use.

    To make juice from the leaves and flowers, they’re best harvested during the summer when they are in full bloom. If using the flowers and leaves, they’re best used fresh as they lose potency when dried.

    Harvesting Echinacea flowers with Fiskars Pruning SnipsHarvesting Echinacea flowers with Fiskars Pruning Snips
    Only harvest organically grown echinacea if you plan to use it for medicinal purposes.

    Medicinal Uses

    The roots are commonly used to make a tincture, just in time for cold and flu season. I explain exactly how to make your own tincture in this post.

    Use tinctures to help boost your immunity. Make direct contact with the back of your throat, making sure you feel that tingling sensation to know that it’s working.

    You can also use the plant topically by grinding the herb and mixing it with water before placing it on the affected area.

    Of course, echinacea is also a very popular herbal tea. I explain how to make it in a tea in this post.

    Note that echinacea has shown signs of potential efficacy when overused. Take echinacea for 10-14 days and then take a short break.

    medicinal echinacea usesmedicinal echinacea uses
    Echinacea should cause a tingling sensation when ingested orally.

    Other Non-Medicinal Uses

    I also wanted to shout out some of the other ways that I use echinacea besides its medicinal properties and as an ornamental garden plant. I love to dry the flower petals and use them in soap. They retain their purple colour beautifully and are always easy to dry.

    I also use the flower heads in dried arrangements. The petals will curl and look nice on their own, but you can also pull them off and embrace the spike cone in the center.

    stack of purple swirl soap with dried echinacea petals on topstack of purple swirl soap with dried echinacea petals on top
    Dried echinacea petals are used to decorate the top of this swirl soap.

    I’ve covered a lot here on echinacea, so I’ll leave it at that! Be sure to check out my growing guide or tincture guide for more information. If you have any questions, feel free to leave them in the comments below.

    More Helpful Tips for Echinacea

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  • Why Is My Dog Sneezing? | Animal Wellness Magazine

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    Sneezing in dogs is a phenomenon that needs attention. While those cute occasional sneezes are benign, persistent sneezing can be a sign of underlying issues. Understanding the reasons behind this behavior helps ensure your furry friend stays healthy.

    The Causes Behind the Sneeze

    Many factors trigger sneezing. Environmental irritants like dust or pollen can cause brief episodes. Some breeds, such as French bulldogs and pugs, are more susceptible due to their unique facial structures. This predisposition can lead to more frequent sneezing as they struggle to breathe comfortably.

    When sneezing becomes recurrent, it often points to more serious conditions. Sinus infections, foreign bodies lodged in the nasal passages, or even tumors can result in distressing sneezing fits. Observing your dog’s behavior is crucial. Pay attention to any accompanying symptoms like nasal discharge or changes in appetite.

    Allergies and Their Impact

    Allergies are a common culprit behind sneezing. Seasonal allergens, such as pollen, often trigger sneezing fits. Year-round irritants like dust mites can also cause allergic reactions. The nasal discharge associated with allergies tends to be clear and copious.

    The Role of Nasal Mites

    Nasal mites are another potential cause of sneezing. These tiny pests thrive in the nasal cavity, leading to discomfort and sneezing. Symptoms can include nasal discharge, often bloody. Seeking veterinary assistance is essential for diagnosis and treatment.

    If nasal mites are suspected, holistic treatments like herbal infusions can support your dog’s immune system. Regular cleaning of the living environment reduces the chance of reinfestation.

    Recognizing Serious Symptoms

    It’s vital to know when to seek help. Symptoms such as persistent sneezing, severe nasal discharge, or difficulty breathing warrant immediate veterinary attention. Early intervention can prevent complications and ensure effective treatment.

    Holistic Approaches for Relief

    If your dog seems to be sneezing due to allergies, consider a holistic approach. Herbs like quercetin can provide natural relief. Such herbal remedies possess antihistamine properties, which can alleviate symptoms without harmful side effects. Other herbal remedies like marshmallow root soothe irritated nasal membranes. However, always consults your veterinarian because introducing any herbs to your dog because your vet can better assess the individual condition of your canine companion.

    Antioxidants like vitamins A and C support overall respiratory health. Implementing a healthy diet rich in omega-3 fatty acids can also reduce inflammation. Foods such as fish, flaxseed, and leafy greens enhance your dog’s immune system.

    Understanding the reasons behind sneezing in dogs empowers caregivers. Recognizing symptoms and exploring holistic treatments lets you enhance your dog’s quality of life. Regular check-ups with a veterinarian ensure that any underlying issues are addressed promptly. Keep your furry friend happy and healthy!

    The post Why Is My Dog Sneezing? appeared first on Animal Wellness Magazine.

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    Animal Wellness

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  • Tea Tree Oil Antifungal Treatment Stick for Red Spots and Rashes – Garden Therapy

    Tea Tree Oil Antifungal Treatment Stick for Red Spots and Rashes – Garden Therapy

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    This homemade tea tree oil antifungal treatment stick helps to soothe red spots and rashes in a gentle but direct way. While it’s always best to look for the underlying cause of skin redness or irritation, this healing balm in a stick allows for quick relief of small spots to stop pain and itching while healing from within.

    I consider myself a fan of fungi, except when it’s growing on my body. I’m not talking about sprouting mushrooms out of my ears, although that would actually be pretty funny! I’m talking about when fungus takes up residence somewhere on your skin. It can show up as red patches, acne, itchy skin, and more. We all have microorganisms that colonize our skin.

    It’s called the microbiome, and it’s a good thing! Similar to the soil microbes that make healthy soil or the gut flora that makes up a healthy digestive tract, microbes on our skin help protect our bodies and keep us healthy.

    But like all things, occasionally, there can be an undesirable fungus or bacteria that takes up residence. In general, skin is self-healing and the best practice is to use natural products on your skin and eat a healthy diet with complete whole foods.

    If your skin is flaring up, then it could be a message that something else is going on. I encourage you to go get it looked at by a healthcare professional to investigate the cause rather than treat the symptoms. That being said, if you’re doing all the right things, you can still occasionally have some spots pop up.

    That’s where this tea tree antifungal treatment stick comes in handy! This post will cover…

    Tea Tree and Lavender Antifungal Treatment StickTea Tree and Lavender Antifungal Treatment Stick
    Lavender and tea tree and both powerful herbs with antifungal properties.

    Herbal Antifungal Treatment Stick Ingredients

    The main ingredients in the antifungal treatment stick are tea tree essential oil, lavender essential oil, and calendula herbal-infused oil.

    Tea Tree Essential Oil

    Tea tree oil is native to Australia and comes from melaleuca shrubs and trees, or paperbarks. The leaves and twigs are steam distilled to extract the essential oil.

    Tea tree essential oil is widely used in skin care products, and I dare say it is overused. While it has antifungal, antibacterial, and antiviral properties, overuse can also cause skin irritation. I also don’t want to remove all the beneficial bacteria, fungi, and organisms that live on our bodies.

    So creating a treatment stick with a bit of tea tree oil, is a way to use it in an intentional, directed way, avoiding overuse and the potential complications that come from it.

    Lavender Essential Oil

    I’ve written much about lavender and skin care because it also has similar properties to tea tree oil while being gentle and calming for the skin. Its potency depends which plant variety is made into essential oil, with Lavandula angustifolia being the gentlest. Adding a few drops of lavender essential oil helps to balance out the tea tree, and soothes the skin.

    Herbal Infused Oil

    The herbal oil that I used for this recipe is also infused with calendula. I’ve also written extensively about calendula and how to make infused oils. I grow calendula in my garden, harvest the flower heads liberally, dry them, and then turn them into a wonderfully potent herbal oil that I use in many skin care recipes throughout the year.

    The blend of tea tree, lavender, and calendula-infused oil, makes it a wonderful way to help bring some relief and healing to the spots on your skin that need a little extra attention.

    Lavender buds and BeeswaxLavender buds and Beeswax
    You can also infuse lavender buds directly into the grapeseed oil as well.

    Tea Tree Oil Antifungal Treatment Stick Recipe

    My son had a mysterious itchy spot on his chest, at first I thought it was a bruise when it didn’t go away and it continue to itch I knew that it was something else. Certainly not something that causes too much discomfort, but he did scratch it several times a day, so I wanted to try to ease the spot with a bomb that was gentle, easy to apply, and long-lasting.

    I came up with this recipe as a gentler way to apply tea tree oil than using a roller bottle. Making it into a solid balm allows it to stay in place longer and requires less application. Putting a balm into a tube is the perfect way to apply an antifungal treatment to the spot and something that he could do on his own.

    When I first made this recipe, I tried it on a few of my spots first. One spot in particular had been on my body for more than a year. It didn’t bother me, so I didn’t think much of it, but when I tested the balm on it, it went away in four days! It was clearly a perfect match. I made a bunch more and handed it out to others for testing. After a few tweaks to the formulation, this is now the balm that I use to treat mysterious little red spots, naturally.

    Ingredients

    Makes 3 x 10 ml sticks (lip balm tubes). See recipe card below for exact measurements.

    Jump to Recipe

    Materials

    Weighing Beeswax Pastilles or PelletsWeighing Beeswax Pastilles or Pellets
    Weigh all your ingredients ahead of time.

    Make it!

    Melt the wax, over medium-low heat in a Turkish coffee pot, double boiler, or a small pot with a pour spout.

    Turkish Coffee PotTurkish Coffee Pot

    Add the oil when the wax is liquefied and melt all of the ingredients together. Stir constantly and keep a watchful eye on the oils. You want them to just reach the melting point and not overheat. When the oils have melted and combined, add the essential oils and stir well.

    You can store this recipe in small pots or tubes. If you are using pots, pour the hot liquid into the pots and leave untouched until set.

    Antifungal salveAntifungal salve

    If you are using tubes, fill each tube halfway full and let cool slightly. This will set the bottom of the tube so that a hole doesn’t form in the top of the lip balm when cooled. Before the balm is fully set, fill the rest of the way.

    Leave untouched to set for an hour, then apply as needed.

    NOTE: always do a spot test before using widely on your skin. Test a small area on the inside of your arm and wait 24 hours to see if you have a reaction.

    How to Make a Antifungal Treatment StickHow to Make a Antifungal Treatment Stick

    Fungal Treatment Stick FAQ

    Can this be used on the face?

    Yes, you can use this on the face. It should be okay for both dry and oily skin. I recommend doing a spot test first and waiting 24 hours to see if there is any reaction.

    Can I add shea butter to this recipe?

    You could add shea butter to this recipe since it is also known to be antifungal. It would stay on the skin topically more rather than go into the skin, but that’s not necessarily a bad thing.

    I decided to omit using any kind of butter for this recipe since I wanted to absorb it better. I tried a variation where I used 55g of calendula-infused grapeseed oil and 10g of shea butter, but I didn’t like it as much as this recipe—this recipe gets drawn right into the skin.

    More Healing Recipes for the Skin

    Tea Tree Oil Antifungal Treatment Stick

    Use this all-natural antifungal stick to treat red spots, pimples, and rashes.

    • Melt wax over medium-low heat in the Turkish coffee pot or a small pot with a pour spout.

    • Once melted, add in the oil, stirring constantly. Once combined, stir in the essential oils. Do not let oils overheat, and only heat until combined/reached melting point.

    • Pour into small lip balm tubes. Alternatively, pour into small pots. If pouring into tubes, pour until halfway full, let cool slightly, and then fill the rest of the way.

    • Leave untouched until fully cool.

    • Test a small area on the inside of your arm and wait 24 hours before applying to other parts of your skin.

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    Stephanie Rose

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  • Herbal Guide to St. John’s Wort: How to Grow, Harvest, and Use St. Johns

    Herbal Guide to St. John’s Wort: How to Grow, Harvest, and Use St. Johns

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    St. John’s wort is a cheerful, useful plant that any herbalist can easily add to her medicine cabinet. Here is the history of the plant and how to grow it (or forage it). Plus, learn the benefits of St. John’s wort, plus three different ways you can use it. 

    Recently, I was out for a walk with my herbalist friend, Lori Snyder, and we started talking about St. John’s Wort. I met Lori a few years ago when she left a comment here on Garden Therapy, and I immediately recognized her name as a local herbal teacher in Vancouver who offers many herb walks and plant talks. I messaged her directly to say hello, and a friendship was born!

    Over the years, I have attended many of Lori’s herb walks, and plant medicine talks both in-person and online. On the day we chatted about St. John’s Wort, it was blooming all around us and Lori mentioned that with the worldwide uncertainly and stress, folks could really use some of its wonderful benefits.

    I invited Lori to share her wisdom with us today. I will hand it over to her now so you can get to know my dear friend and this timely healing herb.

    Wooden bowl with St. John's wort flowers inside. Wooden bowl with St. John's wort flowers inside.
    While no longer popular, St. John’s wort has a long history of herbal use.

    Herbal Guide to St. John’s Wort

    Written by Lori Snyder

    St. John’s wort (Hypericum perforatum) is often labeled a weed which is not really her true identity nor a representation of her true gifts. After all, “wort” is an old English word for “herb”.

    The History of St John’s Wort

    Like so many ‘weeds,’ there can be a lot of conflicting information. Sometimes, we forget how long these medicinal healing plants have been growing with us and helping us stay balanced and healthy.

    Back in the 1800s, if your neighbour was sad, overwhelmed, and anxious (like many of us are today), you would have thought they were possessed! The village herbalist would recommend they drink St. John’s wort flower tea and after 6-8 weeks the neighbour would have reported that they felt like a light inside them had turned back on. That’s because this magical healing plant is said to help with mild to moderate depression.

    This has been proven true in modern times as well. In fact, research in Germany has recognized St. John’s wort to be helpful for depression officially since 1984.

    Close up of blooming yellow flowers on the St. John's wort plantClose up of blooming yellow flowers on the St. John's wort plant
    St. John’s wort flowers from May to August, and the seeds ripen from July to September.

    Growing the St. John’s Wort Plant

    St. John’s wort is described as a mid-size perennial with yellow flowers which differs from other Hypericums by the “perforations” in the leaf, filled with red resinous glands of hypericin and other active compounds.

    Planting: St John’s Wort spreads by seed and well as an active vegetative root.

    Height and Spread: It will grow to 0.9 m (3ft) by 0.6 m (2ft in).

    Zone: USDA plant hardiness zones 5 through 10.

    Soil: St John’s Wort grows well in sand, clay, rocky soil or loam, and tolerates acidic to slightly alkaline pH.

    Light requirements:  St. John’s wort can grow in semi-shade (light woodland) or no shade.

    Watering: St. John’s wort prefers moist soil.

    Flowering: St. John’s wort is in flower from May to August, and the seeds ripen from July to September. The species is hermaphrodite (has both male and female organs) and is pollinated by bees and flies. The plant is self-fertile.

    Invasive Species Alert

    In the US and Canada, St. John’s wort is often considered a noxious weed, also referred to as Klamath weed. The BC Invasive Species Council warns that St. John’s Wort can cause injury to light-skinned cattle and has a protective covering on the seeds that allows it to survive for up to 10 years. Additionally, a single plant can produce up to 100,000 seeds.

    Keep in mind that what is a weed to some is a wildflower to others. St. John’s Wort is full of wonderful properties beneficial for people, the land, and our pollinators.

    foraging st. john's wort by a chain link fenceforaging st. john's wort by a chain link fence
    St. John’s wort is a perennial, and self-fertile.

    Foraging the St. John’s Wort Plant

    You might find the St. John’s Wort plant growing anywhere soil has been disturbed. This includes open woods, grasslands, in dry sunny places, along roadways, in the cracks of sidewalks, alongside pastures, or even in your garden. I know Stephanie has some growing in her garden because I harvested some to infuse in oil on her windowsill during my last visit.

    You can identify St. John’s Wort by holding the leaf up to the light to look for the small glands that look like holes. The flower has ten times more glands than the leaf or stem, which is why it is so often used in herbalism.

    Harvesting St John’s Wort

    Its prevalence means that planting it in your garden is unnecessary; you can very likely find wild plants with plenty of flowers to share.

    I have harvested from late June into late August.

    The best time to harvest is in the mid-day when the medicinal properties are at its height.  Harvest the flower tops, leaf, and stem. The stems are quite stiff so best to use scissors.

    Harvesting st. john's wort in a basketHarvesting st. john's wort in a basket
    Never harvest more than 1/3 of the plant.

    St John’s Wort Benefits

    Now that you know how to identify and harvest this fascinating plant, let’s talk about why you should do so. The benefits of St. John’s wort are well-worth your efforts—here are just a few.

    St. John’s Wort for Depression and SAD

    The chemical component of ‘hypericin’ is known to interfere with monoamine oxidase (MOA), which contributes to depression.  Pharmaceutical products also act as MOA inhibitors; however, St. John’s Wort is slower-acting and has few side effects.

    Here in the Pacific Northwest, we can have long cloudy winters with little sun so I use this daily on my face as my moisturizer which is very effective for SAD.  Some people who are fair-skinned report that they are more sensitive to the sun when using St. John’s wort oil; however, the sun is not as strong in the winter so anyone applying it then should be fine.

    St. John's wort flowers in a wooden bowlSt. John's wort flowers in a wooden bowl
    Those with fair skin should be cautious about using St. John’s wort oil on their skin when the sun is strong.

    Digestive and Nervous System Benefits

    St John’s Wort is also used for the digestive and nervous system. It improves the absorption of nutrients and normalizes stomach acid levels which fluctuate as we age.  Helpful for ulcers, heartburn and bloating.

    It is also helpful with bedwetting, menstrual challenges, menopause, liver tension as it gently decongests and strengthens both liver and the gallbladder.

    St. John’s Wort as a Pain Reliever

    St. John’s Wort is said to be very helpful as a pain reliever and repairs skin tissue. I use it for my sciatica, applying the infused oil on my lower back and down my leg where the pain is.

    St. John’s Wort Side Effects and Warnings

    Please do not take St. John’s Wort with antidepressants without the supervision of an herbalist or medical practitioner. Like any herb, it is important that you research it and check with your health care professional before using it, as it might have any interactions with drug medications.

    A research paper in 2000 was published, which raised a new concern. St John’s Wort extract was shown to improve liver function. Although this would normally be considered to be a good thing, this paper raised the concern that improved liver function might cause pharmaceutical drugs to be broken down more quickly and could mean that people who needed to have a drug active in their system 24 hours per day, could now, in theory, have a gap where the drug was not active.

    This could potentially be a problem.

    For example, if a woman was taking the contraceptive pill and St. John’s Wort, then there could now be a time during 24 hours when her pill would not be actively working in her body, and she could, in theory, become pregnant.

    How to Use St. John’s Wort

    There are three ways I’d recommend to use this helpful plant: an oil, as a tincture, and as a dream pillow.

    How to Make St. John’s Wort Oil

    Infusing fresh flowers and leaves into vegetable oil makes a soothing facial oil that has many uses. Only fresh flowers can be used for infusions, not dried plant material.

    Infuse it into vegetable oil and place it in a sunny window to infuse in the sun for one month.

    The infused oil will turn a beautiful red. Then, strain out the plant material, bottle it, and label it.

    How to Use St. John’s Wort Oil

    There are many ways you can use this oil. A few ideas include:

    • as a facial oil
    • for back pain
    • sciatica
    • neuralgia
    • arthritic joints and arthritis
    • help heal wounds
    • heal surgical scars
    • assist with bruises and sprains

    Make a Tincture

    You can also make it into an alcohol tincture for seasonal affective disorder, liver congestion, shingles, nervous exhaustion, menopausal moods, viral infections, and jet lag.

    Alcohol tinctures are used to extract different chemical components that are alcohol soluble. Some folks are very precise in preparing weight and volume, but I prefer the simple folklore method of 1 part plant to 2 parts alcohol.

    Make sure the plant material is completely covered, shake daily for four weeks, then strain out the plant and label your bottle with the date.

    Tinctures can last up to 10 years.

    Dose 1-4 ml 3x daily.  I suggest noticing how you react to any type of stimulus as to the best dosage for your body type.

    DIY Dream Pillow

    Make a dream pillow with flowers and leaves and place it into a small cloth bag or a square piece of fabric and gather to tie up.

    Place under your pillow for nightmares, bad dreams, and fear of the dark.

    Final Thoughts About St. John’s Wort

    Friends helping friends is a good motto and I am grateful to Stephanie Rose for inviting me to write for Garden Therapy. We met a few years ago and over time have been growing our friendship.

    There is a lot of information and research on this bright little yellow flower that offers so much healing for us emotionally, mentally, spiritually, and physically. I am so grateful for her teachings and now we can harvest her medicine vs. spraying her with poisons that eventually poison us as we are all part of the same web.

    Chief Seattle once shared….The earth does not belong to man; man belongs to the earth.  All things are connected like the blood that unites us all.  Man did not weave the web of life; he was merely a strand in it.  Whatever he does to the web, he does to himself.

    Blessings, dear friends,

    All our relations,

    ~ Lori

    flowering bush of st. johns wortflowering bush of st. johns wort

    More Herbal Guides to Enjoy:

    3 Ways to Use St. John’s Wort

    St John’s wort is a fascinating plant filled with helpful medicinal properties. Learn three different methods for utilizing it, and enjoy the benefits.

    St. John’s Wort Oil

    • 1 cup vegetable oil
    • 1 handful St. John’s wort flowers must be fresh, not dried

    St. John’s Wort Tincture

    • 1 part St. Johns wort
    • 2 parts alcohol

    DIY Dream Pillow

    • 1 cloth bag or square piece of fabric
    • 1 handful of flowers and leaves

    To Make the Oil

    • Pour the oil into a glass jar, and add the flowers.

    • Let it sit on a sunny windowsill.

    • Infuse for one month.

    • Strain the flowers out and re-bottle the oil.

    To Make the Tincture

    • Combine the alcohol and plant, making sure that the plant material is completely covered.

    • Let it sit for four weeks, but make sure to shake it daily.

    • Strain out the plants and rebottle, then label.

    About the Author

    author and herbalist Lori Snyderauthor and herbalist Lori Snyder

    Lori Snyder is a Métis herbalist and educator sharing stories and teachings with children and adults in Vancouver, BC, for the last seven years. She has studied horticulture, aromatherapy, herbalism and permaculture and has a deep love for nature. Tsuu T’ina, Anishinaabe, Cree, Nakoda, and Nipissing Nations are mixed with her Scottish, French, and Celtic ancestry. She loves honouring the plants and their medicines which are growing all around us.

    You can find Lori on her website, on Instagram, on Facebook and at the Artists in residence at Hastings Community Centre.

    You can also take a fascinating online course with Swallowtail tours featuring Lori’s teachings, or join her at the Earthgleaners community guild where her teachings are being featured in July-Sept. If you are in (or will be in) the Vancouver area, you can even join her for an Airbnb experiences plant walk!

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    Stephanie Rose

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  • Herbal Guide to Feverfew: THE Migraine Herb – Garden Therapy

    Herbal Guide to Feverfew: THE Migraine Herb – Garden Therapy

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    Feverfew is a pretty, cheery flower that has some excellent medicinal benefits. From preventing migraines to helping with menstrual problems, this herb is a wonderful addition to any herbal garden. Here’s how to grow, harvest, and use the feverfew plant. 

    Perhaps, like me, you were wandering around your garden one day when you saw a cheery mass of white-petaled, yellow-centred flowers standing about two feet high in the garden. Looking a little bit like chamomile, but as you get closer and give it a smell, yikes!

    It doesn’t have that sweet apple smell that chamomile has but instead resembles something more like a dirty sock. It’s feverfew!

    Feverfew is such a pretty flower and it always has a welcome home in my garden. I don’t plant it because, in these parts, it’s a wild medicinal plant that pops up easily each year without much thought. 

    It’s a good thing because feverfew isn’t just pretty; it has some wonderful properties. It’s most famous for being used as an ongoing treatment to reduce the severity and number of migraine attacks in some sufferers. But in addition, it also provides a calming relief to tension and arthritis.

    There’s a lovely cultivar called white stars that has plenty of double white flowers on shorter seven-inch plants. This highly attractive feverfew is a great cut flower in arrangements, dries well for dried flower arrangements, and looks great in containers or at the front of the garden.

    Let’s dive into feverfew!

    Basket filled with feverfew, white flowers that have a yellow centerBasket filled with feverfew, white flowers that have a yellow center
    Feverfew doesn’t have the best smell, but its beauty and herbal properties make up for it.

    Lori’s Green Blessings

    This article was reviewed by herbalist Lori Snyder. This is not to be used as personal medical advice; always consult your healthcare professional for individual concerns.

    Here’s what Lori has to say about feverfew:

    “Feverfew has so many medicinal benefits and is easy to grow. I like making alcohol tinctures as alcohol extracts chemical components that are not extracted with water.

    According to Bartram’s Encyclopedia of Herbal Medicine, prepare fresh leaves within 2 hours of harvesting, 1 part pulp to 5 parts (45% proof alcohol), and let sit for 7 days. Filter. Dose 5-20 drops every 2 hours for acute conditions and 3x daily for chronic conditions.

    Note: Feverfew may inhibit the blood platelet activity that plays a role in clotting, affecting blood-thinning medication.”

    Feverfew in basketFeverfew in basket
    Feverfew is best harvested right before or during flowering.

    History of Feverfew

    Throughout history, feverfew has been traditionally used to treat migraines, arthritis, and menstrual and labour pain. Today, feverfew can be found throughout Europe, Australia, and North America, but it was originally found in southeast Europe. 

    Since feverfew has had so many names throughout history, it can be hard to find it listed in older texts. One herb that is believed to be feverfew is parthenion. The name, derived from the Greek word for maidenly, was often associated as a women’s herb and was most frequently used to treat uterine problems. However, there are at least three herbs that were referred to as parthenion! Feverfew is likely one of them.

    The herb parthenium is also suspected to be feverfew. As the story goes, it was once used to save the life of a slave who had fallen from the Parthenon, Athena’s famous temple, during its construction in the 5th century BC.

    In the 1st century, Greeks began using the herb as an antipyretic, a medicine used to reduce fevers. During the 18th century, feverfew got its nickname as the medieval aspirin.

    Although it did not arrive until the mid-19th century, it also had many uses in the Americas. The people in Costa Rica used the herb as a digestion aid, a cardiotonic to help the heart, and as an enema for worms. Costa Ricans and Mexicans were both known to use the herb to help regulate menstruation. Feverfew has long been a powerful aid for women!

    Bouquet of feverfew with lavender by a windowsill.Bouquet of feverfew with lavender by a windowsill.
    Cut feverfew for an easy garden-style flower arrangement.

    Feverfew Benefits

    While its name and history may suggest it is a fever relief, it actually is not very effective in reducing fevers. That being said, feverfew benefits are numerous. Here are a few ways to use this herbal remedy. 

    Feverfew for Migraines

    Ever since the 1970’s, feverfew has been a popular choice for migraines and headaches. Studies show that not only does feverfew reduce the severity of migraines, but it also helps to reduce the frequency when taken regularly. It also can help to remove nausea that is associated with migraines.

    However, it is best used as a prevention tool rather than as an on-the-spot cure for headaches.

    Anti-Inflammatory Properties

    The ability to help migraines comes from its anti-inflammatory properties. This means it has also been used to help the diaphragm, assisting with issues such as:

    • asthma
    • cough
    • phlegm
    • chest congestion
    • pain associated with arthritis
    • general pain relief.

    Feverfew Benefits for Menstrual Issues

    As its history suggests, feverfew is also extremely beneficial for menstrual issues. It can help to regulate a cycle, helping with deficiency, scanty periods, and delays, as well as clots and excess. It can also be used to help relieve menstrual pain and spasms. 

    feverfew, white flowers with yellow centers, next to a bottle of essential oils.feverfew, white flowers with yellow centers, next to a bottle of essential oils.
    Make a feverfew tincture by letting feverfew sit in alcohol for 7 days.

    How to Grow Feverfew

    Feverfew (Tannacetum parthenium) belongs to the daisy family Asteraceae. It is sometimes called ‘feverfew’ because of its feathery leaves. Keeping consistent with its history, it has many other names like featherfoil, mid-summer daisy, flirtwort, or wild chamomile. It commonly grows along roadsides and in gardens and is often confused for German chamomile.

    Botanical name: Tanacetum parthenium

    Family name: Asteraceae

    USDA Zone: 5 to 9

    Height: 18 to 24 inches

    Spacing: 15 to 18 inches

    Light: Full sun

    Water: Average water needs: water regularly and do not overwater.

    Warnings: May be a noxious weed or invasive in some areas.

    Feverfew is a perennial and attractive landscape flower. It has a strong, herbaceous aroma and white flowers with yellow centers. It is best to start this plant in late winter and plant early spring. Set 15 to 18 inches apart in all directions. 

    A clump of feverfew flowersA clump of feverfew flowers
    Feverfew is often mistaken as chamomile. But the smell and the leaves are the best giveaway.

    Feverfew Companion Planting

    Because it repels bugs, it grows well alongside mint and other tea plants and in beds where bugs are not wanted. This insect repellent ability makes it a great option for growing near doorways.

    However, you want to be careful about what plants are growing nearby. Feverfew will repel bees and butterflies which may be needed as a pollinator for some of your plants. 

    How to Maintain the Plant

    For maintenance, consider deadheading the spent blooms. This will encourage more blossoms and will prevent excessive self-seeding.

    Six-month-old, well-rooted plants may tolerate frost well and winter temperatures to -20F (-29C). Most plants die in their second or third summer after heavy blooming. In early spring, after plants emerge from winter, mulch with rich compost.

    feverfew with aphidsfeverfew with aphids
    This feverfew has some aphid damage, but it is pretty hardy to pests.

    How to Harvest, Dry & Store Feverfew

    While all parts of the plant can be used in medicine, the leaves are most commonly used in commercial products. Like most herbs, fresh is always better. However, I know we can’t always have fresh herbs at our disposal so it is important to properly dry and store our herbs for the colder seasons.

    It is best to harvest feverfew right before flowering or during flowering. The night before you intend to harvest, gently hose down the flowers. This will help clean the plants, particularly if they have attracted aphids. Gather mid-morning when the flowers are still full, but there is still an abundance of greenery. Cut no more than ⅓ of the plant so it doesn’t die. 

    Thoroughly wash the feverfew again, then tie in a bundle and hang to dry in a warm, dark area. Or, layout on a dehydrator tray to dry until crispy. To store your feverfew, put in in an airtight container in a dark room out of direct sunlight.

    Drying a bouquet of feverfew flowers.Drying a bouquet of feverfew flowers.
    Wait two weeks until the plant is completely dry before storing it in an airtight container.

    Feverfew Recipes

    Feverfew has a variety of properties that make it a great addition to your herbal remedy cabinet. Whether combined with other herbs for headache management or using it alone to support the body, it is an effective herb.

    There are some precautions that go along with feverfew. Some herbalists have varying opinions, however, it is best to use caution. Consult with your primary care provider and experienced herbalist before using feverfew to make sure it’s a good fit for you.

    That being said, there are a number of ways to enjoy the benefits of feverfew, and none are complicated. Rosemary Gladstar suggests, “Some people find that eating a fresh leaf or two directly from the garden helps to prevent migraines.”

    That quote, plus the advice that it is most effective when taken over one to three months for a preventative measure, comes from Rosemary Gladstar’s Herbal Recipes for Vibrant Health. Rosemary also recommends combining feverfew with lavender and other nervine herbs. Read more about lavender here.

    See the recipe card at the bottom of the post to learn how to make a headache tea and a bruised skin compass with harvested feverfew plant. 

    Feverfew tea with dried lavender for headachesFeverfew tea with dried lavender for headaches
    Suffer from headaches? Make this feverfew tea.

    FAQ About Using Feverfew

    What is the common name for feverfew?

    Feverfew may also be referred to as featherfoil, mid-summer daisy, flirtwort, and wild chamomile.

    Are chamomile and feverfew the same thing?

    No, but they do look similar. The best way to tell the difference is by looking at the leaves. Chamomile has feathery, fluffy leaves. Meanwhile, feverfew leaves are wider and look more like parsley.

    Another easy identifier is smell. Chamomile blossoms smell like apples while feverfew has an unpleasant scent that is more herby and almost smells like a dirty sock.

    Can I take feverfew daily?

    Yes! Most who take it for headache relief do so daily, either as a tincture or a tea. Feverfew works best at preventing headaches rather than stopping them. As a tincture, the recommended dosage is 2-4 ml at 1:4 strength.

    Feverfew is considered a medium-strength herb, and long-term use in high dosages should be avoided.

    More Herbal Guides for Common Garden Plants

    Feverfew Headache Tea + Bruised Skin Compress

    Feverfew benefits are far and wide. Here’s how to use this plant to prevent migraine headaches, as well as treat bruised skin.

    Bruised Skin Compress Supplies

    How to Make the Headache Tea with Feverfew*

    • Add herbs to a cup.

    • Pour boiling water over the herbs, then cover with a saucer.

    • Steep for 15 minutes, then strain out the herbs.

    • Add honey to taste. The tea may be slightly bitter.

    How to Make a Compress for Bruised Skin

    • Add dried feverfew to a cup.

    • Pour boiling water over the herbs, then cover with a saucer to retain the essential oils.

    • Steep for 25 minutes, then strain herbs and allow the tea to cool.

    • Soak your cloth in cooled tea. Then apply to the bruised area to facilitate healing. Refresh as needed.

    *Do not consume if you are pregnant, nursing, or in conjunction with blood-thinning medications. Do not give to children under 2 years of age

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    Stephanie Rose

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  • Are Branched-Chain Amino Acids Good for Us?  | NutritionFacts.org

    Are Branched-Chain Amino Acids Good for Us?  | NutritionFacts.org

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    I discuss why we may not want to exceed the recommended intake of protein.

    Diabetes isn’t just about the amount of body fat, but also the distribution of body fat. At 0:26 in my video Are BCAA (Branched-Chain Amino Acids) Healthy?, you can view cross-sections of thighs from two different patients using MRI. In the images, the fat shows up as white and the thigh muscle is black. At first glance, you might think the bottom cross-section has more fat since it’s ringed with more white. That is the subcutaneous fat, the fat under the skin. But, if you look at the top cross-section, you’ll see how the middle of the thigh muscle is more marbled with fat, like those really fatty Japanese beef steaks. That is the fat infiltrating into the muscle. In the graph below and at 0:48 in my video, the two cross sections are colored so you can see the different types of fat: the fat infiltrating the muscle in red, the fat between the muscles in green, and subcutaneous fat outside of the muscles and under the skin in yellow. If you add up all three types of fat, both of those thighs actually have the same amount of fat—just distributed differently.

    This seems to be the critical factor in terms of determining insulin resistance, the cause of type 2 diabetes. Researchers found that the subcutaneous adipose tissue, the fat right under the skin, was not associated with insulin resistance. Going back to the two cross sections, as seen below and at 1:20 in my video, it is healthier to have the bottom thigh with the thicker ring of subcutaneous fat but less fat infiltrating muscle than the top thigh with more fat present in the muscle.

    Is it possible a more plant-based diet also affects a more healthful distribution of fat?

    We now know the effect of a vegetarian diet versus a conventional diabetic diet on thigh fat distribution in patients with type 2 diabetes. Researchers took 74 people with diabetes and randomly assigned them to follow either a vegetarian diet or a conventional diabetic diet. Both diets were calorie-restricted by the same number of calories. The vegetarian diet was also egg-free, and dairy was limited to a maximum of one serving of low-fat yogurt a day. What did the researchers find? The reduction in the more benign subcutaneous fat was comparable; it was about the same in both groups. However, the more dangerous fat—the fat lodged inside the muscle itself—“was reduced only in response to a vegetarian diet.” So, even getting the same number of calories, there can be a healthier weight loss on a more plant-based diet.

    Those eating strictly plant-based also had lower levels of fat stuck inside the individual muscle fibers themselves, which may help explain why vegans in particular are often found to have the lowest odds of diabetes. It is not just because vegans are generally slimmer either. Even if you match subjects pound for pound, there is significantly less fat inside the muscle cells of vegans compared to omnivores. This is a good thing, since storing fat in muscle cells “may be one of the primary causes of insulin resistance,” which is what’s behind both prediabetes and type 2 diabetes. On the other hand, if you put someone on a high-fat diet, the fat in their muscle cells shoots up by 54 percent in just a single week.

    What about a high-protein diet? That may undermine one of the principal benefits of weight loss: eliminating the weight-loss-induced improvement in insulin resistance. Researchers put obese individuals on a calorie-restricted diet of less than 1,400 calories a day until they lost 10 percent of their body weight. Half of the participants were getting more of a regular protein intake (73 grams a day), and the other half were on a higher-protein diet (about 105 daily grams). Normally, if you lose 10 percent of your body weight, your insulin resistance improves. That’s why it is so critical for obese individuals with type 2 diabetes to lose weight. However, the beneficial effect of a 10 percent weight loss was eliminated by the high protein intake. Those extra 32 grams of protein a day abolished the weight-loss benefit. “The failure to improve…insulin sensitivity in the WL-HP [weight-loss high-protein] group is clinically important because it reflects a failure to improve a major pathophysiological [cause-and-effect] mechanism involved in the development of T2D,” type 2 diabetes. In summary, the researchers concluded that they demonstrated “the protein content of a weight loss diet can have profound effects on metabolic function.” 

    Is this true of any protein? As you can see below and at 4:19 in my video, if you split it between animal protein versus plant protein, following people over time, intake of animal protein is associated with an increased risk of diabetes in most studies.

    Intake of plant protein, however, appears to have either a neutral or even protective association with diabetes, as shown below and at 4:25 in my video. 

    Those were just observational studies, though. People who eat a lot of animal protein might have many unhealthy behaviors. However, you see the same thing in randomized, controlled, interventional trials, where you can improve blood sugar control just by replacing sources of animal protein with plant protein.

    We think it may be the branched-chain amino acids concentrated in animal protein. Higher levels in the bloodstream are associated with obesity and the development of insulin resistance. As you can see below and at 5:00 in my video, we may be able to drop our levels by sticking to plant proteins, but you don’t know if that has metabolic effects until you put it to the test. 

    Ruining the suspense, researchers titled their study: “Decreased Consumption of Branched-Chain Amino Acids Improves Metabolic Health.” They demonstrated that “a moderate reduction in total dietary protein or selected amino acids can rapidly improve metabolic health,” and this included improving blood sugar control, while also decreasing body mass index (BMI) and body fat. As you can see at 5:27 in my video, the protein-restricted group was eating hundreds more calories per day, significantly more calories than the control group, so they should have gained weight. But, no. They lost weight! After about a month and a half, they were eating more calories but lost more weight—about five more pounds than participants in the control group who were eating fewer calories, as you can see at 5:38 in my video. What’s more, this “protein restriction” had people eat the recommended amount of protein per day, about 56 daily grams. They should have been called the normal protein group or the recommended protein group instead, and the group eating more typically American protein levels and suffering because of it should have been called the excess protein group. Just sticking to the recommended protein intake doubled the levels of a pro-longevity hormone called FGF21, too, but we’ll save that for another discussion.

    To better understand the negative impact of omnivores getting too much protein relative to vegetarians, see my video Flashback Friday: Do Vegetarians Get Enough Protein?.

    I have several additional videos and blogs that may help explain some of the benefits of plant-based proteins. Check in the related posts below.

    Of course, the best way to treat type 2 diabetes is to get rid of it by treating the underlying cause, as described in my video How Not to Die from Diabetes. 

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    Michael Greger M.D. FACLM

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  • The Efficacy of Weight-Loss Supplements  | NutritionFacts.org

    The Efficacy of Weight-Loss Supplements  | NutritionFacts.org

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    Are there any safe and effective dietary supplements for weight loss?

    In a previous discussion, I noted that an investigation found that four out of five bottles of commercial herbal supplements bought at major U.S. retailers—GNC, Walgreens, Target, and Walmart—didn’t contain any of the herbs listed on their labels, instead “often containing little more than cheap fillers like powdered rice, asparagus and houseplants…”

    You might hope your supplement just contains houseplants. Weight-loss supplements are infamous for being “adulterated with prescription and over-the-counter” drugs. In a sampling of 160 weight-loss supplements that “were claimed as 100% natural,” more than half were tainted with drugs and active pharmacological ingredients, ranging from antidepressants like Prozac to erectile dysfunction medications like Viagra. Diuretic drugs are frequent contaminants, which makes sense. In my previous videos on ketogenic diets, I talk about rapid water loss being “the $33-billion diet gimmick” that has sold low-carb diets for more than a century. But why the Viagra?

    At least the spiked Viagra and Prozac are legal drugs. Researchers in Denver tested every weight-loss supplement they could find within a ten-mile radius. Alarmingly, they found that a third were adulterated with banned ingredients. The most common illegal adulterant of weight-loss supplements is sibutramine, which was sold as Meridia before it was yanked off the market back in 2010 for heart attack and stroke risk. Now, it is also blamed for cases of slimming supplement–induced psychosis.

    An analysis of weight-loss supplements bought off the internet that were advertised with claims like “purely natural products,” “harmless,” or “traditional herbal” found that a third of them contained high doses of the banned drug sibutramine and the rest had caffeine. Wouldn’t you be able to tell if caffeine was added to a supplement? Perhaps not, if it also had temazepam, a controlled substance (benzodiazepine) “downer” sedative found in half of the caffeine-tainted supplements.

    Doesn’t the FDA demand recalls of adulterated supplements? Yes, but they often just pop back up on store shelves. Twenty-seven supplements were purchased at least six months after recalls were released, and two-thirds still contained banned substances. That’s 17 out of 27 with the same pharmaceutical adulterant found originally, and 6 containing one or more additional banned ingredients. Aren’t the manufacturers penalized for noncompliance? Yes, but “the fines for violations are small compared to the profits.”

    One of the ways supplement makers can skirt the law is by labeling them as “not intended for human consumption because it shifts the responsibility from the seller to the user”—for example, labeling the fatal fat-burner DNP as “an industrial- or research chemical.” This is how designer street drugs can be sold openly at gas stations and convenience stores as “bath salts.” Another way is to claim synthetic stimulants added to slimming supplements are actually natural food constituents, like listing the designer drug dimethylamylamine (DMAA) as “geranium oil extract.” The FDA banned it in 2012 after it was determined that DMAA “was not found in geraniums.” Who eats geraniums anyway? Despite being tentatively tied to cases of sudden death and associated with hemorrhagic stroke, DMAA has continued to be found in weight-loss supplements with innocuous names like Simply Skinny Pollen made by Bee Fit with Trish.

    There is little doubt that certain banned supplements, like ephedra, could help people lose weight. “There’s only one problem, and it’s a big one: This supplement may kill you,” wrote a founding member of the American Board of Integrative Medicine.

    Are there any safe and effective dietary supplements for weight loss? As I discuss in my video Friday Favorites: Are Weight-Loss Supplements Safe and Effective?, when popular slimming supplements were put to the test in a randomized placebo-controlled trial, not a single one could beat out placebo sugar pills. “A systematic review of systematic reviews” of diet pills came to a similar conclusion: None appears to generate appreciable impacts “on body weight without undue risks.” That was the conclusion reached in a similar review out of the Weight Management Center at Johns Hopkins, which ended with: “In closing, it is fitting to highlight that perhaps the most general and safest alternative/herbal approach to weight control is to substitute low-energy density [low-calorie] foods for high-energy density and processed foods, thereby reducing total energy intake.” In other words, eat more whole plant foods and fewer animal foods and junk. “By taking advantage of the low-energy density [low-calorie] and health-promoting effects of plant-based foods, one may be able to achieve weight loss, or at least assist weight maintenance without cutting” down on the volume of food consumed or compromising its nutrient value.

    Learn more about the risks of supplements in my video Are Weight Loss Supplements Safe?.

    I referred to a keto diet video I did, check out the related posts below the links to other videos and blogs in that series.

    Learn more about optimal weight loss in my book, How Not to Diet. 

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    Michael Greger M.D. FACLM

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  • The Safety of Weight-Loss Supplements  | NutritionFacts.org

    The Safety of Weight-Loss Supplements  | NutritionFacts.org

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    Only 2 out of 12 supplement companies were found to have weight-loss products that were even accurately labeled.

    According to a national survey, one-third of adults who have made serious attempts at weight loss have tried using dietary supplements, for which Americans spend billions of dollars every year. Most people mistakenly thought that over-the-counter appetite suppressants, herbal products, and weight-loss supplements had to be approved for safety by a governmental agency, like the U.S. Food and Drug Administration (FDA), before being sold to the public or at least include some kind of warning on the label about potential side effects. Nearly half even thought they had to demonstrate some sort of effectiveness. None of that is true.

    As I discuss in my video Friday Favorites: Are Weight Loss Supplements Safe and Effective?, the “FDA has estimated that dietary supplements cause 50,000 adverse events annually,” most commonly liver and kidney damage. Of course, prescription drugs don’t just have adverse effects; they kill more than 100,000 Americans every year. But, you at least notionally have the opportunity to parse out the risks versus benefits of prescription drugs, thanks to testing and monitoring requirements typically involving thousands of individuals.

    When the manufacturer of Metabolife 356, a supplement containing ephedrine, had it tested on 35 people, only minor side effects were found, such as dry mouth, headache, and insomnia. However, once unleashed on a broad population, nearly 15,000 adverse effects were reported, including heart attacks, strokes, seizures, and deaths, before it was pulled from the market.

    Given the lack of government oversight, there is no guarantee that what’s on the label is even in the bottle, as you can see in the graph below and at 1:55 in my video. FDA inspectors have found that 70 percent of supplement manufacturers violated so-called Good Manufacturing Practices, which are considered the minimum quality standards. This includes things like basic sanitation and ingredient identification. Not 7 percent in violation, but 70 percent.

    DNA testing of herbal supplements across North America found that most could not be authenticated. In a significant percentage of the supplements tested, the main labeled ingredient was missing completely and substituted with something else. For example, a so-called St. John’s wort supplement contained nothing but senna, a laxative that can cause anal blistering. Only 2 out of 12 supplement companies had products that were accurately labeled.

    This problem isn’t limited to fly-by-night phonies in some dark corner of the internet either. The New York State Attorney General commissioned DNA testing of 78 bottles of commercial herbal supplements sold by Walgreens, Walmart, Target, and GNC “and found that four out of five…did not contain any of the herbs on their labels.” Instead, the capsules “often contained little more than cheap fillers like powdered rice, asparagus and houseplants…”

    What about weight-loss medications? See Are Weight Loss Pills Safe? and Are Weight Loss Pills Effective?. Also, see related posts below.

    Take a deep dive into the best way to lose weight with my book How Not to Diet. 

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    Michael Greger M.D. FACLM

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  • Cultivate Serenity: Gardening for Migraine Relief

    Cultivate Serenity: Gardening for Migraine Relief

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    WebMD’s migraine blogger Michele Jordan loves to garden. She has turned her yard into a “useful garden” where she grows things like lavender and lemon balm that help her when she has a migraine. 

    Read more

    to find out what other plants she’s growing and how the act of gardening itself helps her reduce stress. 


    READ: 

    My Secret Migraine Garden: Herbal Remedies I Use for Pain





    Video Transcript


    MICHELE JORDAN: I have become very interested in gardening. I can’t say that I have a green thumb yet. Maybe it’s light green. But I’ve been interested in finding ways to grow things that can help with my migraines, so I’m growing lemon balm in the garden, which has some calming properties. I do grow lavender as well, and I’m learning how to harvest and dry lavender, which also has some stress-relieving properties if made into an essential oil.


    And so I’ve really been studying and researching that a little bit more because you get the benefit of working in a garden and having some kind of stress-relief through the gardening practice, but also can grow things that may help with migraines. So it’s like a two-for-one.

     








    WebMD Feature


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