I find that more and more people are aware of the importance of a balanced gut microbiome these days. The good bugs in your gut influence things like your immune system, hormone detoxification, metabolism, nutrient absorption, mood, skin health, levels of inflammation, reaction to food, oxidative stress, and more.

But did you know that antibiotics aren’t the only medication that can affect the bacteria in your gut, and in fact aren’t the biggest culprit for upsetting the balance.

I have gone knees deep in a research paper to find for you what medications will influence your very important microbiome. There are several commonly used medications which will potentially have a negative impact.

The main ones that were found to have an impact are:

• Proton pump inhibitors (PPIs) were one of the most notable drugs that influenced the bacteria, influencing multiple pathways, especially increasing the Streptococcus parasanguinis bacteria and affecting many pathways of bacteria’s ability to help our digestion of carbohydrates and fat
• Metformin seems to correlate with an increase of Escherichia coli, but also appeared to show an increase in the metabolic function of the microbiome, which may contribute to its effect.
• Antibiotics decreased overall Bifidobacterium levels
• Laxatives also affected multiple bacteria but were correlated with higher levels of  Alistipes and Bacteroides bacteria groups and a decrease in bacteria that digest starches

And to a lesser degree:

• SSRI antidepressants
• Oral steroids increased Methanobrevibacter smithii in those with inflammatory bowel disease. This is a bacteria which influences metabolism which could potentially explain the weight gain frequently observed in oral steroid users.
• Anti-androgen oral contraceptives
• Vitamin D and calcium supplements
• Levothyroxine use was associated with an increase of Actinomyces group

The analysis explored a multiple of different papers which examined the different microbiome associated with different medication use and found these patterns. In many instances it was thought that the microbiome changes are a result of the medications, however it is possible that when certain over growth or undergrowth of certain bacteria was present that this could be responsible for the condition that prompted that medications prescription in the first place. Given the majority of the conditions included things like constipation, reflux, inflammation and mood disorders, it makes sense as these conditions can be affected by an imbalance in your gut bacteria.

Overview of the number of associated microbial features.

Reducing the damage

While some of these correlations may not be the fault of the medication but just a reflection of the nature of the disease, it is still notable that many medications to disrupt our microbiome. In some instances, there are important reasons for taking medications, in which case you need to take steps to ensure you’re supporting your gut microbiome.

Feeding your good bacteria is one of the most important steps, and this is achieved by eating foods rich in prebiotics. Plant foods are the most notable source of this, and the bigger variety you can have, the better.

Including fermented food such as saurkraut, kimchi, kefir and kombucha and yoghurts can introduce some bacteria, but it isn’t always guaranteed that they will bring the type of bacteria you need to replace. If you tolerate these foods (people with histamine intolerance or SIBO may find them problematic) then it’s certainly beneficial to include them.

Probiotic supplementation can be very valuable, however the important thing to remember is that you need to choose a strain of probiotics that meets your aims.

Nutrients that support gut health lining include glutamine, n-acetyl-glucosamine, lysine, glycine and proline.

In some cases, it may be worthwhile discussing with your health practitioner whether there are alternatives to these medications. While natural medicines will not be as powerful as conventional medicines, in some conditions they can provide a very satisfying effect, reducing the need for medications.

Photo by Adam Nieścioruk on Unsplash

Herbs for the Gut

Herbal medicines can soothe the digestive system beautifully, and for conditions such as GORD (reflux) they can reduce the requirements for these medications.

For reflux: consider herbs such as Marshmallow root, Ribwort, Meadowsweet, Licorice (avoid if you have high blood pressure) and Dandelion root.

For reducing inflammation in the gut: A tablet containing herbs such as Boswellia and Turmeric can be particularly beneficial.

For sluggish bowels: a regular brew of Dandelion root, Ginger, Licorice, Yellow Dock and Cinnamon can help to get things moving.

References

Vich Vila A, Collij V, Sanna S, Sinha T, Imhann F, Bourgonje AR, Mujagic Z, Jonkers DMAE, Masclee AAM, Fu J, Kurilshikov A, Wijmenga C, Zhernakova A, Weersma RK. Impact of commonly used drugs on the composition and metabolic function of the gut microbiota. Nat Commun. 2020 Jan 17;11(1):362. doi: 10.1038/s41467-019-14177-z. PMID: 31953381

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Protect and heal your lungs from smoke damage – some herbs you may have growing near you.

This Summer has been a catastrophic time with bushfires rampaging through large portions of New South Wales, Victoria and also affecting Queensland and South Australia. The loss of human and animal lives, and loss of property is devastating. In addition to this, the air quality has been deemed ‘hazardous’ on many days, and likely will not be improving within the next few weeks.

Even if not directly affected by the fires, the vast majority of people living in New South Wales have been living admist smoke haze, and many other states will be the same. For those that live closer to the fire affected areas and those who are fighting the fires (thank you thank you thank you), they will be affected by the smoke even moreso.

The Impact of Smoke on Health

The impact of smoke on respiratory health can be severe for some. For those who already have breathing difficulties such as those with asthma or cardiovascular problems, and for children and the elderly this can be especially problematic.

A NSW Ambulance superintendent, Brent Armitage, said paramedics were attending up to 100 respiratory-related call-outs per day and the state’s health department warned residents to stay indoors as much as possible amid “unprecedented” smoke pollution.

1. Sydney’s air 11 times worse than ‘hazardous’ levels as Australia’s bushfires rage

Particles that are smaller than the eye can see are some of the most hazardous components of smoke. The rating of this – PM (particle matters) has been rated as hazardous in many instances in New South Wales, and in Canberra at the time of writing this article it was 926. To give you some context, a good rating is below 10.

You can find details on air quality near you here: https://aqicn.org/map/australia/

Fine particle matters – known and measured globally as PM2.5 – are invisible to the human eye. They are coated in chemicals such as lead and are most worrying because they penetrate deep into the lungs.

Australia’s clear air standard is a PM2.5 level of eight micrograms per cubic metre. By comparison, smoking a single cigarette produces 20 micrograms per cubic metre.

Recent readings in Sydney have been as high as 734 micrograms – the equivalent of about 37 cigarettes.

2. “Air quality: How bad is Sydney’s smoke for health?,” BBC News, 5 December 2019

The particles are often compounds which contain chemicals detrimental to our health such as heavy metals. While not as toxic as industrial pollution, any by product of something being burnt is harmful to health.

By European Space Agency – https://www.flickr.com/photos/europeanspaceagency/49060083887/, CC BY-SA 2.5, Link

Get the Right Mask

For most of us, sitting inside out of the smoke seems like the best solution we have. But when the fires are going for as long as they are it becomes unrealistic to hide inside all the time. And for those that are fighting the fires, this is also not an option.

Wearing a mask may help, but make sure it is the right type. Some masks that people are wearing to filter the smoke may not be sufficient to reduce in the inhalation of the fine particles. Medical masks do not filter the fine particle matter.

P2 masks or PR respirators are an option to help filter the smoke and fine particular matter which can be found in most hardware shops.

How Herbs Can Help

If your backyard is still growing, step outside on one of the cooler moments and look for some herbal helpers which may be utilised for supporting lung health.

I still remember a phrase that “what you are looking for, is also looking for you” and this is so often relevant for herbal medicines. In this instance, you may find that in your garden a herb is growing, waiting for you to discover it.

The herbs I have included in this list are those I feel are resilient to the heat and rampant so there is a good chance are growing near you.

Many other herbs exist that can also be supportive for lung health such as Mullein, Licorice, Mashmallow, Licorice and Elecampane. Get in touch with a herbalist if you would like a herbal formula or tea created for you.

The impact of the bushfires and smoke are far greater than just the impact on one’s lungs. If you need additional support for stress and trauma please seek help.

Nasturtium

Did you know that this plant has many medicinal benefits? It’s often grown for it’s pretty flowers and distinctive leaves which are sometimes included in meals. All parts of this plant are edible so can be used as a decorative garnish for meals, a peppery addition to the flavour profile, or the fruits can be pickled as an alternative to capers.

It is additionally quite medicinal, having an affinity for the respiratory and urinary system. It contains pungent compounds which can assist the lungs in eliminating unwanted substances. It has pulmonary antiseptic properties and helps to reduce inflammation.

Herbs which have the action of ‘expectorants’ are indicated for smoke exposure, as they assist the lungs in the act of elimination. This may be initially seen through an increase in coughing and expulsion of mucous. Nasturtium contains expectorant properties, and also assists in the elimination of mucous in the sinuses and nasal passages³.

Use the leaves or flowers in salads or as a garnish on dishes which would benefit from a peppery taste. If you would like to try an infusion, take 15-20g chopped leaves and/or flowers and infuse in hot water for 10 minutes. Drink 3 times daily.

Mallow

One of my favourite herbs is Marshmallow, Althea officinalis – not the squishy confectionary but a plant with soothing mucilaginous properties that helps and calms the respiratory, urinary and digestive tract. In the same family as this herb is Mallow, an easilly found group of plants which contain similiar properties (also referred to as Cheese Weed, Common Mallow Malva sylvestris, Small-flowered Mallow Malva parviflora, Dwarf Mallow Malva neglecta or Cheese Plant).

Malva parviflora By Forest & Kim Starr, CC BY 3.0, Link

Mallow is not as much of a mucilaginous powerhouse as Marshmallow, but it can be found in many people’s backyards and still packs a medicinal hit.

Mucilage in a herb is soothing to your tissues, especially the mucous membranes, which predominately dwell in your respiratory tract and digestion. If you chew on a herb rich in mucilage you may find it turns almost jelly-like in your mouth. This compound is responsible for many of it’s soothing and anti-inflammatory properties.

Mallow helps to soften and expel mucous and substances in the lungs, however it is also beneficial emotionally as it can soften pain and help you to express and release emotions around trauma.⁴

The leaves of mallow can be added to dishes as a thickener, or you can make a tea or glycetract from it.

Ribwort

Ribwort By sannse – Originally uploaded to English Wikipedia as Ribwort 600.jpg, CC BY-SA 3.0, Link

Once you know this herb you will find it everywhere. I commonly find it growing along footpaths but you are best to source it from somewhere that has not been exposed to chemical pollution.

Narrow leaf plantain or Ribwort, Plantago lanceolata is one of my go-to herbs for chronic or inflammed respiratory conditions.

Like Mallow, this herb also contains mucilages but is classed as a ‘tropho-restorative’, which means it has healing and restoring properties to the tissues which it targets – in the case of Ribwort that is the respiratory tract. It is a mild expectortant but is predominately a soothing repairing herb.

The younger leaves can be used in salads, smoothies or cooked.

How to use the herbs

In the instance of these herbs if you can find them, they can be included in your cooking or made into teas or infusions.

If you cannot locate these herbs but would like to make use of them contact your local herbalist or naturopath to source these.

If you are located near me and have been affected by the bush fires please get in touch so I can help you our with a tincture.

References

1. M. McGowan, “Sydney’s air 11 times worse than ‘hazardous’ levels as Australia’s bushfires rage,” The Guardian, 10 December 2019. [Online]. Available: https://www.theguardian.com/australia-news/2019/dec/10/sydneys-air-11-times-worse-than-hazardous-levels-as-australias-bushfires-rage.
2. F. mao, “Air quality: How bad is Sydney’s smoke for health?,” BBC News, 5 December 2019. [Online]. Available: https://www.bbc.com/news/world-australia-50497492.
3. C. Rougedapi, “Nasturtium Tropaeolum majus EN***,” academia.edu, 2019. [Online]. Available: https://www.academia.edu/40244817/Nasturtium_Tropaeolum_majus_EN_.
4. H. Merika, “Mallow,” in Wildcraft, Eumundi, 2019, pp. 166-171.

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Health & Wellbeing Podcast #36

In this podcast episode I chat with herbalist Kyra Howearth about how plant medicine can be of help in couples trying to conceive.

We talk about tips for boosting sperm health and egg health, a little about herbs during IVF, and the importance of preconception care.

The Podcast

Click here to listen on Soundcloud, or via the embedded player below.

iPhone   Stitcher   Youtube   Soundcloud

About Kyra

Kyra works with couples trying to conceive in her clinic in Tamworth and she also helps couples through her online preconception programs. She has 4 children of her own, although she had fertility issues along the way. 

Get in touch

http://kyrahowearth.com.au/

Email: hello@kyrahowearth.com.au

Phone: 0423 043 908

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If you’ve ever been to see me in clinic chances are I’ve given you a bottle of herbs to take. I just love herbs, they can be individualised, they work amazingly well but oh boy do they taste funky. And I’m not talking about the taste of coriander type funky. Herbal medicines are made from a big range of various plants, usually from the bark, stems, roots, leaves or flowers (depending on what part of the plant has the action we’re trying to utilise). The funky I’m talking about has been described by my patients as ‘mud’, ‘swamp water’, or as one of my colleagues loves to joke, ‘witches brew’. But don’t let me put you off before you try it, because for the majority of my patients the taste grows on you, perhaps as your body starts to recognise that the herbs are doing it good, or perhaps because you just get used to it. And in addition to that, it’s just a small dose (taken as a shot usually).

But despite the fact the taste gets much more tolerable over time, there are a few ways you can make taking herbs a bit easier. In this guest post by Laura from Burton Health, she shares some tips to help make the experience a bit smoother.

Guest post by Laura Burton

I love using liquid herbal medicines in my clinic because they are individually designed on a client by client basis and there is the potential to work on a few conditions with one bottle of herbs which keeps patient costs down and also means less supplements to take each day.

The one and only down side to liquid herbs is the taste! Ohh man can it be bad! Even I have to psych myself up to take some of my mixes and the really yucky ones will be taken followed by a lot of complaining and face pulling!

The feral taste of liquid herbs is the main complaint I hear in my clinic (others include the size of the tablets and the taste of the powders). The great thing is that my clients persevere and continue to take their herbs despite the taste. Why? Because they work! Plain and simple, no other explanation needed.

Liquid herbs are cost-effective, quickly and easily absorbed and really work so for this reason I will often tell my clients to just ‘suck it up’ and take their herbs. Really, it’s a moment of displeasure for a big gain and, if you have ever done a tequila or sambuca shot, I’m sure you can take liquid herbs!

And the good news is, the longer you take them the easier it gets! Often a big part of what we don’t like in liquid herbs is the ‘bitter’ flavour. This is because the western diet is greatly deficient in bitter foods so we are not used to the taste. Once we wake up the bitter taste buds the herbs are quite easy to take.

Other tips for taking your herbs

1.       Take them as a shot
Don’t pour your dose of herbs into a 200ml glass of water and force yourself to scull the whole thing! I advise my clients to measure out their herbs and then fill the rest of the measuring cup with water and get it down quick, like a shot.

2.       Use warm water
One of my clients told me that this makes them a whole lot easier to swallow.

3.       Use pineapple juice
I don’t like mixing my herbs with juice because it just makes the juice taste bad. But some people find them easier to take this way.

4.       Wash them down with a glass of water with lemon juice
This will help to get the aftertaste out of your mouth

There are other options like glycerine and special flavour mixes that can be purchased from the herb wholesalers to add to the formula but I don’t believe in using these so I don’t stock them in my clinic. I know, I’m a big meanie!
Certain herbs, like those used to improve digestive function, actually need to be tasted. The bitter taste is what gets your digestion started so there is nothing gained by covering the taste up. Plus I don’t want to waste space in the formula with a flavour improver instead of using a valuable herb. And, I hate it when people try to mask an unpleasant flavour. I can always taste the real flavour underneath and it just makes the whole experience a lot worse. So I believe that the flavour of liquid herbs should be embraced!

Now, I don’t want to totally turn you off using liquid herbs.  Some people actually like the taste and I have to admit that I will sometimes take a mix and find myself saying “ohh yummy” afterwards! To me, Liquorice is delicious and cramp bark is pretty good too! I always tell my new clients how bad their herbs are going to taste and really make them sound like the worst thing ever and I am often pleasantly surprised when they come to their next appointment and say “the herbs were fine, I don’t mind taking them at all”.

So I guess the message is, we’re all different and our taste buds are different too but if you persevere with your herbs, you should get used to the taste.
And if not, whinge enough and your naturopath will probably give in and order you tablets instead but remember, this will probably be more expensive as you’ll more than likely need a few different tablets to cover the different actions of the liquid herbs.

Alison: In addition to Laura’s suggestions, I sometimes recommend to keep your bottle of herbs in the fridge. My theory is that it works along the same principle of making a not so great bottle of red wine taste more appealing. I also suggest to hold your nose (if you can’t smell it, you won’t taste it as much). And follow with food to get the taste out of your mouth! 

Do you have any secret tips for taking liquid herbs? Please share them with us in the comments box below

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Withania: Withania somnifera

One of my most beloved herbs, this herb has long been utilised in Ayurvedic medicine for it’s calming, restorative properties. It is also known as Ashwaganda, Winter Cherry and Queen of Ayurveda. Interestingly, its species name somnifera means ‘sleep inducing’ in Latin.
In herbal medicine the root is used, but there are benefits in all of the plants parts – the leaves act as an insect repellent, the fruit can be used as a soap and the young shoots and seeds are used in food and as a thickener in the making of vegan cheese.

Withania is often prescribed for those who are tired, stressed and need regenerating. It has a blood building action, making it a fantastic herb to support anaemia, and it also helps to regulate inflammation and balance hormones. It’s also commonly prescribed for male fertility, improving sperm count and motility.

Unlike the others herbs in its class of adaptogens which are stimulating, Withania is calming.

There is some research showing Withania to have a positive effect on the immune system, as well as supportive in reducing tumour cell proliferation.

We have learnt that the main constituents of Withania are withanolide D and withaferin-A.

Please note: This post does not serve as a prescription, rather as information to increase awareness of herbal medicine and empower you as an individual. Always consult with your health practitioner before making decisions about taking remedies.

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Mistletoe (Viscum album)

Mistletoe is synonymous with Christmas, often seen hanging from ceilings, encouraging those who stand beneath it to kiss. To whom we owe this kissing tradition is not known, but the hanging of Mistletoe dates back to the rituals performed by the early Celtic tribes and druids, when it was used in ceremonies as a ‘cure-all’ and fertility enhancer, and later hung from ceilings to ward off evil spirits.

European mistletoe (leaves) is the variety commonly used by herbalists here in Australia, and it is often prescribed for its action on the cardiovascular and circulatory system. It helps to lower blood pressure and heart rate. It also has a stimulating effect on the digestive system and calms the nerves.

Traditionally, large doses of the fresh plant was used to promote labour as it stimulates the uterus to contract, however this is a rare practice in modern times.

In Europe Mistletoe is sometimes used in the support of cancer treatment. This gained notoriety in 1916 when Rudolf Steiner first advocated the use of fermented mistletoe extract injections to minimise the effect of chemotherapy and enhance the immune system, however this is practice rarely used outside of Germany.

The main active ingredients on Mistletoe are lectins and viscotoxins (polypeptides) however the concentration of these ingredients varies depending on where and when the Mistletoe is harvested.

Works Cited

Please note: This post does not serve as a prescription, rather as information to increase awareness of herbal medicine and empower you as an individual. Always consult with your health practitioner before making decisions about taking remedies.

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Quinoa fritters with green goddess sauce

This recipe is by Bill Granger, published in Delicious Magazine and also available on Taste.com here.  This is such as delicious and healthy recipe I had to reblog it.

Consider making more than you need because these disappear quickly!

~Makes 12 ~

Ingredients

• 1 cup (200g) quinoa
• 2 eggs, plus 1 extra egg yolk
• 2 tbs roughly chopped flat-leaf parsley
• 2 tbs roughly chopped mint
• 2 spring onions, finely chopped
• 1/3 cup (65g) feta, crumbled
• 3 garlic cloves, finely chopped
• 1 tsp ground cumin
• Finely grated zest of 1 lemon
• 1/3 cup (50g) plain flour
• 2 tbs sunflower oil

Green goddess sauce

• 1/3 cup (75g) whole-egg mayonnaise
• 1/4 cup (70g) thick Greek-style yoghurt
• Handful flat-leaf parsley leaves,  finely chopped
• Handful mint leaves, finely chopped
• 1/2 small bunch chives, finely chopped
• 2 spring onions, finely chopped
• Juice of 1/2 lime, plus wedges to serve

Method

1.  For the green goddess sauce, pulse all the ingredients together in a blender or food processor to combine. Season to taste, then chill until required.

2.  Place the quinoa and 11/2 cups (375ml) water in a small saucepan over high heat, then cover and bring to the boil. Reduce the heat to medium-low and simmer for 12 minutes or until the water has been absorbed and the quinoa is tender. Cool.

3.  Beat the eggs and extra yolk together, then stir into the cooled quinoa with the herbs, spring onion, feta, garlic, cumin, lemon zest and flour. Season, then form into 12 patties. Chill for 1 hour to firm up.

4.  Heat the oil in a large frypan over medium-high heat. In batches, cook the patties for 3-4 minutes each side until golden and crisp. Keep warm while you cook the remaining patties.

5.  Season fritters with sea salt flakes and serve warm with the green goddess sauce and lime wedges.

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Herbal Tea – Not actually Tea!

I love a good cup of tea (and coffee too).  I also love herbal tea – it’s a great way of keeping hydrated and relaxing, while at the same time applying some of the healing properties of herbs.  Did you know that herbal tea isn’t actually tea?

Tea is made from the bush of Camellia sinensis, and all proper teas such as black, green and white teas come from this plant.  Herbal teas are actually infusions, and are properly called tisanes. Tisanes are made from mixtures of dried leaves, seeds, grasses, nuts, barks, fruits, flowers, or other botanical elements that give them their taste and provide the benefits of herbal teas.  They are usually all caffeine free and therefore will hydrate you, so they can be counted in your 2L of water each day.

There are a huge range of herbal teas available, some of which contain a blend of normal tea with other herbs/spices and some are completely free from tea.  It can be a bit overwhelming knowing which tea is best for you, so I’ll go through some varieties in this article.

TEA

Black Tea

Black tea is generally stronger in flavor and contains more caffeine than the less oxidized teas (green, white and yellow). Below are some common variations of the Black tea, all made from the Camellia sinensis bush, but produced in different ways.

–   Assam tea is found in most “breakfast” teas such as English breakfast and Irish breakfast. It is named Assam after its region of production in India.

–   Earl Grey has added Bergamot oil (Bergamot is extracted from the rind of the Bergamot Orange)

–   Lapsang souchong is from China, and is traditionally smoked.

–   Oolong tea is also from China, and it is produced by being withered under the sun, and then the leaves are curled and twisted.

White Tea
White tea is unfermented and is made from the very new and young leaves of the Camellia sinensis plant. White tea contains a higher concentration of polyphenols (constituents responsible for the antioxidant activity of tea) and thus has greater free radical scavenging activity compared to Green and black tea. It is also the least processed tea available

Green Tea
Green tea is unfermented, and is made by heat treating the leaves soon after they are harvested. Green tea will usually only keep for a year. It is rich in polyphenols and so has many healthy properties. There is a lot of research on green tea, and some of its properties include an ability to help protect against heart disease, cancer and it also very slightly helps to boost metabolism.

Yellow Tea
Yellow tea is similar to green tea, however it has a less ‘grassy’ flavour. During the process that leads to the tea leaves becoming yellow tea, the chlorophyll is broken down and partly oxidized. The taste of the tea becomes milder, and is often described as being somewhere between white tea and green tea. The aroma is described as flowery, fresh and mild. There is little known about this properties of this tea, but it is possible that some of the benefits are lost in its processing.

TISANES

There are huge varieties of Tisanes available, so I’m going to go through some of the more popular options, what they’re good for and how to prepare them.
Note – we all know now that herbal teas are technically called tisanes, however I will still be using the term tea through this article.

YEP.

This is something everyone should have in their cupboard.   YEP tea is a classic tea formula which contains Yarrow, Elderflower and Peppermint.  The actions of these herbs are great for helping the body deal with fevers, which allow the body to burn out the bugs from our system.

Pour a cup of boiling water onto 1-2 heaped teaspoonfuls of the dried herbs and infuse for 10 minutes. Drink 6-8 cups at the start of an infection.

Chamomile

One of my favourite herbs.  It has an excellent calming action, and can be drunk for anxiety and insomnia.  It also helps with digestive problems as it reduces inflammation in the intestines.  It can also be used as a wash for sore inflamed eyes.

2 tsp dried leaves in a cup of boiling water, infuse for 5-10 minutes.  For digestive problems, drink after each meal. 

Peppermint

Peppermint is a great herb for relaxing the stomach.  The essential oils contained in the herb can reduce colic, flatulence and nausea.  It is also great for fevers (it’s in the YEP tea).

Pour a cup of boiling water onto a heaped teaspoonful of the dried herb and infuse for 10 minutes.  Drink as often as desired.

Raspberry Leaf

Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb.  Taking this tea regularly in pregnancy and during labour can help with contractions and reduces haemorrhages during labour.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10-15 minutes.  This may be drunk freely.

Rose

Rose tea is made from the petals of the rose flower, and it is usually added for its scent and flavour.  It reportedly contains vitamin C, however this is usually due to the confusion between rose petals and rose hips.  It combines well with black tea.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.  Alternatively, simmer 1/3 cup fresh rose petals in 1 cup of water for 5 minutes or until the petals become discoloured.  Add honey to taste.

Rose Hip

Rose hip is made from the fruit and seeds of the Dog Rose (Rosa canina) which are collected in the autumn.  It is rich in vitamin C and so is great for warding off colds and infections.  It can also be drunk to improve energy and relieve constipation.

This must be made as a decoction.  Put 2½ teaspoonfuls of the cut hips in a cup of water, bring to the boil and simmer gently for ten minutes.

Ginger

This is another great herb for fevers and calming the stomach.  Ginger can promote perspiration making it good for fevers.  It also stimulates the peripheral circulation, making it a good herb for bad circulation and chilblains.  Nausea of morning sickness and motion sickness can be relieved by taking ginger.

Pour a cup of boiling water onto 1 teaspoonful of roughly chopped fresh root and let it infuse for 10 minutes.  Drink whenever needed.

Fennel

Fennel is another great herb for the stomach and intestines.  It can be taken to relieve flatulence and colic if taken before meals.  It is also good for coughs as it calms the lungs and helps the expulsion of mucous.  It can also be taken by nursing mothers to increase the flow of breast milk.

Pour a cup of boiling water onto 1-2 teaspoonfuls of slightly crushed seeds and leave to infuse for 10 minutes.  Drink three times daily.

Lemon Balm

Lemon Balm is a great herb to drink to help you relax.  It can also settle the stomach, making it especially good for nervous indigestion.  Lemon Balm is lovely for kids and can be combined with chamomile for upset tummies, nerves and even teething.  The little hairs on the leaves contain an essential oil that is strongly anti-viral, but this evaporates if the leaves are roughly handled so it can only be relied on in fresh herbs.  Lemon Balm is part of the mint family so it tastes yummy, and it is also very easy to grow.

Pour a cup of boiling water onto 1 teaspoonful of the dried herb or 1½ tablespoons of fresh herb and let infuse for 10 minutes.

Lemon Grass

Lemon grass tea is a very refreshing, citrus flavoured drink.  You can make the tea from the dried variety which is usually from the white ends.  If you grow lemon grass yourself (it’s easy to grow, but keep it in a pot as it grows rampant) then you can use the fresh green leaves as well.   One of the ingredients of lemongrass, citral, has been shown to have anti-cancer properties.  It is also considered to be of benefit for insomnia, and to relieve chest infections.

For the fresh tea use 10 leaves, cut up into 2 to 3 inches.   Avoid using the outer leaves as these may make the tea bitter.  Wash them well and boil them in a litre of water for 10-20 minutes.

Thyme

Sluggish digestion and upset tummies can be helped with thyme.  The essential oils in thyme are strongly antiseptic, so it’s good for respiratory and digestive infections.  It’s a fantastic cough remedy because of its antiseptic and expectorant properties.

Pour a cup of boiling water onto 2 teaspoonfuls of the dried herb and let infuse for 10 minutes.

Sage

Sage is a classic remedy for inflammation of the mouth and throat.  It can help with mouth ulcers, gingivitis, laryngitis and tonsillitis.  It can also help to reduce sweating.   It should be avoided during pregnancy.

Add ginger, thyme and Manuka honey to sage tea for an awesome sore throat tea.

Pour a cup of boiling water onto 1-2 teaspoonfuls of the leaves and let it infuse for 10 minutes.  Drink three times daily.

Rooibos

Pronounced roy-boss, and also known as red tea, Rooibos has a sweet and nutty flavour.   It is believed that rooibos tea has 50% more antioxidants than green tea, and it also rich in vitamin c.  It is caffeine free and is great drink to help you relax.  This is readily available in teabags.

Pour a cup of boiling water onto a rooibos teabag and let it infuse for at least 10 minutes.  Drink freely.

Yerba mate

Yerba mate (pronounced sherba-mah-tay) is rich in nutrients, amino acids and fatty acids, and is often drunk as an ‘energy drink’.  It is traditionally drunk by South Americans in a hollowed out gourd, but due to its rise in popularity it is now becoming available in a few varieties such as mate latte or yerba cocoa.  Yerba mate contains caffeine, but is often better tolerated than coffee.

Yerba mate tea is available as tea bags, but the traditional method of brewing is to fill the mate cup to about ¾ of its capacity with yerba mate tea. The mate cup is then filled with hot water which the yerba mate tea leaves absorb. More water is added until the leaves are completely saturated.

There are many variations on this recipe. Sometimes milk and sugar are added. The tea can be replenished with hot water as many times as desired until there is no more flavour.

Tisanes vs. tinctures

Herbs have a complex array of different active constituents which determine their effects on the body.  The different structures of these constituents call for various methods of extraction.  Some constituents are best extracted with water and others with alcohol.  Active constituents which are potentially dangerous are usually those which are alcohol soluble, meaning that teas are usually safe to self-prescribe (pregnancy is an exception).  Herbal tinctures (such as the formulas I make) are usually extracted with a combination of water and alcohol, the ratio of which is carefully determined to obtain the greatest efficacy.  These should only be prescribed by a trained herbalist or naturopath.

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