Sooth Emotional Angst with Motherwort (Leonurus cardiaca)

A plant in the mint family, Motherwort gets its name from its ancient use: helping women who had a tendency to "over-mother" and thus experienced more stress, and less joy, in their maternal role. Today, throughout Europe and in Traditional Chinese Medicine, it's used as a medicinal herb to treat emotional conditions such as anxiety and depression. It also helps ease symptoms of menstrual distress, as well as physical and emotional exhaustion.

Motherwort can be prepared as a tea, tincture, or in capsule form. Depending on the the type of preparation, it can have a rather bitter taste and an odor some may find unpleasant. However, for many users, it becomes an "acquired taste" and the benefits outweigh any bitterness.

Motherwort has the ability to calm without causing drowsiness, and it has medicinal effects on circulation and heart rate. Because it can thin the blood, this herb should be used carefully and under the guidance of Dr. Bossio or other qualified herbalist or natural health practitioner.

Image Attribution: 13-Smile/bigstockphoto.com
References

Picnic Your Way to Better Health

Picnics are a great way to enjoy the fresh air and sunshine of summer, while indulging in local in-season produce. Here are 6 ways to improve your health this summer while enjoying a picnic.

1.  Mother Nature Boosts Mood. A study published in 2010 showed that as little as 5 minutes of outdoor activity in the beauty of mother nature boosted the mood and self-esteem of men and women of all age groups. So walk to a park, garden, or other natural setting to set up your picnic. But of course be sure to bring your bug repellent and do a good tick check after your picnic. 

2.  Take a Breath of Fresh Air. While you are out surrounded by nature, make sure to take some slow, deep breaths and appreciate being in the moment. By slowing your breath to a steady, deep rhythm, you can increase feelings of joy and wellbeing.

3.  Eat Local Produce. To prepare for your picnic, go to the local farmers market to pick up some fresh, locally-grown, organic produce. In-season produce will have traveled shorter distances from farm to table, making it more nutrient rich. It will also have been allowed to ripen on the vine longer, increasing its levels of nutrients such as Vitamin C.

4.  Eating in Full Color. Fill your picnic basket up with the colors of the rainbow. Each color has its own blend of phytochemicals in the form of antioxidants, flavonoids, phytonutrients and more. So, eating a spectrum of colorful produce will help give your body healing and vital nutrients. Some great picnic foods are: carrot sticks, apple wedges, purple grapes, melons, celery sticks, and cherry tomatoes.

5.  Lean into the Protein. A picnic is a great time to get in some lean proteins, which are essential building blocks for muscles and tissue regeneration. Lean protein consists of poultry, fish, nuts and seeds. Some picnic protein ideas are chicken salad, chicken kabobs, grilled or canned salmon, trail mix, or roasted almonds.

6.  Friends and Family as Medicine. Research has shown that social connection, strong relationships and healthy family ties have a stress-relieving effect on the body as well as increasing long term health. Picnics are a great way to spend time with loved ones. Bring along games to encourage play and interaction like croquet, Frisbee, horse shoes, jump ropes or hula hoops. Not only will it be fun, it will help increase your cardiovascular health.

Image Attribution: Bethtt/freeimages.com
References

When Life Heats Up, Chill out with Yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

• Reduce blood pressure
• Lower resting heart rate (so the heart works more efficiently)
• Promote mental alertness
• Better manage symptoms of anxiety and depression
• Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

Image Attribution: EpicStockMedia/bigstockphoto.com
References

Boost for the Brain? Bacopa monnieri

Bacopa monniera (Brahmi, water hyssop) is an Ayurvedic botanical medicine used to enhance learning, memory and attention span. It has been used for centuries in India as a treatment for epilepsy, insomnia, anxiety, and disorders of memory and attention. Brahmi has not been as widely researched in modern scientific studies as have other Ayurvedic treatments. Through case studies and long-standing Ayurvedic and naturopathic approaches, it's worth noting that scientists are now interested in Brahmi as a therapeutic intervention for ADHD, Alzheimer's Disease (AD) and age-related memory loss.

How Does It Work?
The way medications work, especially those that affect brain function, aren't always fully understood by doctors. Brahmi is believed to have an effect on certain brain substances called neurotransmitters, which are involved in thinking, learning, mood, and memory. Some research suggests that Brahmi may have a protective effect on the cells, keeping them from either failing to function properly or helping them resist damage that can occur from infection, toxins, and the aging process. A few clinical studies with healthy adult participants showed an improvement in their ability to retain new information over a period of time. Improvements in memory have also been seen in children from a rural Indian village. Further studies, including long-term studies, are necessary to fully understand these effects in adults, young people, and for various health concerns.

Precautions
Be careful not to confuse Brahmi (Bacopa monnieri) with other natural medicines that go by the same name. It may interact with other medications. Consult Dr. Bossio to determine if Brahmi is appropriate for you, especially if you are pregnant, nursing or recovering from surgery or illness.

Image Attribution: inarik/bigstockphoto.com
References

Meditate: It Does a Brain Good!

Amazing changes happen to mind and body when you meditate. During meditation, there is a physiological shift called 'the relaxation response' (RR). This response is exactly opposite the stress response that so many of us have a hard time avoiding in our daily lives. You may think you have lots of ways to relax-sleeping, watching TV, reading-but these activities do not produce the same physiological changes that happen when you meditate.

In addition to changes in brain waves, heart rate and respiration rate, meditation results in disengaging from the thinking process. You become a detached observer of the clutter that fills your mind and learn to let go of it all, one breath, one moment at time. Your troubles won't magically disappear, but your perspective about them will shift, even if you meditate just a few days a week.

How does Meditation work?
When you are stressed, your body releases hormones that can have a negative effect on your health. Research shows having stress hormones (e.g., cortisol) circulating through your body for prolonged periods is associated with certain diseases. Meditation brings about the RR and reduces the levels of stress hormones. Now, your immune system is better able protect you from illness, recover quickly, and restore optimal wellbeing.

What can Meditation Do For You? Alot!

• Reduces tension-related pain
• Strengthens the immune system
• Improves quality of sleep
• Strengthens neural pathways
• Improves emotional stability
• Enhances creativity
• Boosts brain chemicals associated with mood, memory and learning

Start a Meditation Practice
Begin with 5 minutes a day and progress to 20 minutes at least 3-4 times a week. Use sounds of nature, music, a candle, or a guided imagery to help you get started. Meditation is often done seated or lying down. Use cushions or a chair to support your posture. Eyes closed or open is up to you.  You'll soon discover that meditation is a state of mind involving awareness and acceptance, that you can do in the midst of any activity.

Image Attribution: Luna Vandoorne/bigstockphoto.com
References

Lemon Balm (Melissa officinalis)

Native to Europe, lemon balm's clusters of small, light yellow flowers grow all over the world. It is found in backyard herb gardens, in crops grown for medicine and cosmetics, and is used to scent candles and furniture polish. In the spring and summer, the flowers grow where the leaves meet the stem. If you rub your fingers on these leaves, your fingers will smell tart and sweet, like lemons. The leaves are similar in shape to mint leaves, and come from the same plant family.

As far back as the Middle Ages, lemon balm was used to soothe tension, to dress wounds, and to treat ailments such as toothaches, skin irritations, and sickness during pregnancy. As a medicinal plant, lemon balm is considered a calming herb that has traditionally been used to soothe menstrual cramps, reduce stress and anxiety, promote restful sleep, and ease gastrointestinal complaints (e.g., indigestion, gas, bloating, and colic). It is often combined with other herbs in teas or tinctures for relaxation, such as valerian and chamomile. In modern times it has been used to treat cold sores (oral herpes).

In Europe, lemon balm has been used for treating thyroid problems and has shown an ability to regulate thyroid hormone production. It has been used in the U.S. as a complementary treatment for Graves' disease, an autoimmune condition in which the thyroid gland is overactive.  Lemon balm may be formulated as a tea, tincture, or cream/ointment. Herbs do interact with other medicines and should not be taken without consulting Dr. Bossio for appropriate dosing.

Resources

• Restorative Medicine. "Database Search: Lemon Balm and Thyroid Disease."
• University of Maryland Medical Center. "Lemon Balm." Reviewed April 4, 2012.

General Herb Information

• The Herb Society of America. "Guide to Lemon Balm."
• University of Maryland Medical Center. "Hyperthyroidism." Reviewed April 4, 2012.

Image Attribution: homydesign/bigstockphoto.com

Tarragon (Artemisia dracunculus)

An aromatic herb with roots in traditional French cooking, tarragon also boasts excellent health and therapeutic benefits.

Health Benefits

• Tarragon is high in vitamins, including the vitamin A precursor beta-carotene, as well as potassium and other nutrients.
• Its antioxidant properties help neutralize the effect of free radicals in the body.
• Tarragon supports cardiovascular health and maintains the health of the female reproductive tract.

Therapeutic Benefits

• High levels of eugenol make it an effective pain reliever, historically used to take the edge off of toothaches.
• Some studies suggest that tarragon may help to increase appetite, which could be useful for those who have poor appetites due to age or illness.
• It's an excellent digestive aid, traditionally used to improve natural digestion and eliminate intestinal worms--as well as relieve common digestive problems such as upset stomach, irritable bowels, and dyspepsia.

As a mild sedative, tarragon may help to relieve anxiety and stress, and work as a sleep aid.
To add a little extra health boost to your meals, try tarragon with vegetables such as artichokes, carrots, mushrooms, potatoes, and salads; with meats such as chicken, rabbit, fish, shellfish, and lobster; or best of all in sauces such as béarnaise sauce.

Even though tarragon is generally safe for regular use as a culinary herb, the appropriate therapeutic dosage will vary based upon age, overall health, and medical conditions. People with a liver condition should only use tarragon at therapeutic levels under the supervision of a doctor. When considering using tarragon, it is best to consult with Dr. Bossio to discuss if tarragon is right for you.

Resources

• Herb Wisdom. "Tarragon Benefits." Accessed January 2014.
• Natural Standard. "Tarragon." Professional Monograph. 2015.
• Pérez-Rosés, R., E. Risco, R. Vila, P. Peñalver, and S. Canigueral. "Effect of Some Essential Oils on Phagocytosis and Complement System Activity." Journal of Agricultural and Food Chemistry. Published electronically January 19, 2015. PubMed PMID: 25599399.

Image Attribution: kostrez/bigstock.com

Tour of the Mints (Metha spp.)

A historic plant with origins dating back to ancient Greek mythology, and medicinal applications dating back to medieval monks, mint comes in hundreds of varieties. Some mint varieties, including peppermint, spearmint and chocolate mint, among others, are most often used for culinary purposes. Others, such as field mint, are more often valued for their therapeutic and medicinal qualities and used to treat ailments including headache, indigestion, heartburn, insomnia and gas. Still, some mint varieties are best used simply for their aroma or appearance. Corsican mint is one of the best known mint varieties and is most often used to make mint jelly to accompany a meal of lamb chops, but it also has medicinal properties.

Corsican mint has calming, anti-spasmodic effects that helps reduce anxiety, stress and headaches. It can also be used as an anti-bacterial and anti-inflammatory. Its aroma, like that of most mints, will help calm the mind and relax the senses. Additionally, this mint has the ability to stimulate appetite and reduce gas. Topically, essential oil of Corsican mint can even help relieve pain and ease tension in muscles. Peppermint, another commonly used mint variety, has been found to help relieve symptoms of irritable bowel syndrome, asthma and nasal symptoms of colds related to allergies, and even to limit some bacterial and fungal growth. Nutritionally, peppermint is also a good source of manganese, copper and vitamin C. 

There are many ways to enjoy mint. Try a cup of fresh mint tea, add some to a fruit salad, or add chopped mint leaves to soups that feature tomatoes. Fresh mints carry a superior flavor to dried mint and are better suited for culinary purposes. To store fresh mint leaves, carefully wrap them in a damp paper towel and place the pack inside a loosely closed plastic bag. If refrigerated this way, the leaves should keep for several days. Mints are fast-growing, aromatic herbs, which grow well in container gardens with moist, well-draining soil, set in full to partial sun. Many will also grow well indoors, making it possible to utilize mint year-round. For more tips on how to grow mint in your garden, check out GardeningKnowHow.com.

Resources

Photo credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/Vegetables_g63-Mint_Leaves_p145548.html

Mint Plant Varieties: Types of Mint for the Garden. Gardening Know How. http://www.gardeningknowhow.com/edible/herbs/mint/mint-plant-varieties.htm

Herb Fact Sheet: Mint. The Herb Society. http://www.herbsociety.org.uk/schools/factsheets/mint.htm

Peppermint. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102

Image Attribution:  foto76/freedigitalphotos.net

Lemon Verbena (Aloysia citrodora)

A fragrant and practical herb, lemon verbena has a long history of use around the world, but today it is largely undervalued in America. It originated in Argentina and Chile and was introduced to the rest of the world in the late 1700s. Historically and globally, lemon verbena has been used in a variety of ways. In France it is known for its herbal properties and is often used in teas, culinary and liquor flavoring, and even in the production of perfumes and soaps. In Morocco, it is believed that a tea made by steeping the leaves in hot water can help relieve menstrual cramps and stomach aches. As an herbal remedy, Lemon Verbena also serves to ease tension, anxiety and stress, to reduce fever, and to ease colds, asthma, colic, dyspepsia, indigestion, flatulence and diarrhea. Additionally, while there is little scientific research, there is oral history that indicates this herb may have EMF protecting properties. 

Lemon verbena should be used in moderation, as prolonged internal use or large doses of Lemon Verbena may cause gastric irritation. In general, Lemon Verbena boasts a host of creative uses. Use the leaves and flowers in culinary creations including teas, desserts, fruit salads and jams. Add a sprig of Lemon Verbena to your vacuum cleaner bag, to help freshen the air as you clean. Plant Lemon Verbena in your garden, yard or in strategically placed pots, or hang bunches of it around your patio to take advantage of its strong citrus scent, which acts as a natural insect repellant. Tuck a few leaves behind books, or place on shelves, to keep fish-moths away. Consider it for homemade perfumes, cosmetics and potpourris. And when you really need to relax, run hot water over a bunch of fresh Lemon Verbena sprigs to make a scented bath that will help soothe tired muscles and clear nasal passages.

REFERENCES

Live Naturally with Herbs: Lemon Verbena. Natural News.
http://www.naturalnews.com/026543_tea_oil_herb.html

Aloysia citriodora. Missouri Botanical Garden.
http://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?kempercode=c962

Lemon Verbena: From Sorbet to Soap. New York Times.
http://www.nytimes.com/1997/07/09/garden/lemon-verbena-from-sorbet-to-soap.html. 

Image Attribution: Llez/wikimedia.org