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As herbalists, one of the first things we think of when we feel the season shift is that in a matter of weeks, there will be an abundance of herbal medicines to harvest, eat, and preserve. Plants we don’t grow in our gardens can be wildcrafted in surrounding areas and we enjoy what the earth provides. As herbalists, we know the plants intimately, and we deepen our relationship with them each year. Knowing how to use wild plant medicine, and where to find food, also bears a significant commitment to being an herbal steward and to be radical in our approach to preserving the wild plants around us.  

While the growth of the herbal, wellness and natural food industry is exciting and ever on the rise, what has come with it is mass production of herbs and a severe increase in over-harvesting. Wild foods have become hip and are sought out in trendy restaurants that will pay a good price for a few pounds of local wild edibles. What isn’t always apparent is that this has been resulting in the over-harvesting of popular favorites—like Wild Ramps, Fiddleheads. 

At Urban Moonshine, we are committed to sourcing botanical ingredients according to rigorous sustainability standards, including criteria for measuring ecological, economic and social sustainability. Sustainability is at the core of our mission, so as our company grows, so too does our positive impact. We make conscious decisions not to use a plant that is at risk or rare when designing a formula because it depletes an already dwindling population.  You won’t find herbs like Ginseng in our products, and the primary reason is to ensure that these precious plants don’t vanish forever.

As plant lovers and herbalists, it’s our responsibility to think about what happens to these populations of species that are quickly becoming at risk, and to spread awareness on the subject. It is essential to think about this delicate relationship as we approach the peak seasons of abundance. If we are harvesting our food and herbal medicine, we then become accountable for the wild gardens, their health, and their survival.

Ways to harvest sustainably and conscientiously:

Educate yourself

Take the time to familiarize yourself with which plants are considered at risk and why. United Plant Savers is a non-profit grassroots organization that is dedicated to preserving native medicinal plants and the land they grow on; and ultimately, to ensure an abundant, renewable supply of organically cultivated medicinal herbs. Visit their website for more information on these wild medicines, and for current “at risk” or “to watch” plants. They are a great resource for budding herbalists, foresters, wildcrafters and gardeners!

Cultivate your favorite herbs whenever possible

Many native and medicinal plants also grow well in gardens, and this relieves some pressure from wild regeneration.

Make A Positive Identification 

If there is any doubt, don’t harvest it. Get your information from multiple sources. Books and websites are a good support, or try attending a plant walk to get a skilled herbalist show you what to look for.

Take only what you need

Most dried herbs keep 6- 12 months, so be aware of how much you use, and only harvest just enough to last you until the next season.
Harvest from an area that is abundant, and make sure you leave plenty behind.  This is especially important for slow growing native plants.
The general rule of thumb is to harvest LESS than 5% of the population!

Have multiple harvest spots and switch them up

When you get to know your local woods and wild areas you will begin to notice the patches of plants that come back year after year. Chances are if you live in an urban area, other people know about that spot as well. Try switching it up every year so as not to deplete a particular area of its medicinal plants. Side benefits will include the chance to get familiar with other wild spots in your town or city, and your range of stewardship will grow.

Know your land

Gather only in pollution free areas, where neither pesticides, industrial or agricultural runoff nor toxic waste is present. Also, make sure that you have permission to harvest in the area.

Be aware of the health of the environment

Make sure to take note of the environment that they plants are growing in. First off, make sure your plants are not contaminated by toxic waste, but also try to pay attention to whether the plants may already be growing in stressful situations, like drought.  And if they are, don’t harvest them.

Know the plants

Familiarize yourself with the correct way to collect various parts of the plant without killing it, if possible. This ensures regrowth and cuts down on overall depletion of natural populations.

Know the best time of year for harvest

Think about where the energy & resources of the plant are being directed at any given point in the year, so you get the best use of your medicine. Is the plant growing leaves right now? Is it flowering, or sending energy into the root system for the winter?

Here are the basic rules of thumb for optimal harvest:

Roots: Harvest in fall
Bark: Harvest in spring, before the tree flowers
Leaves: Harvest in spring, before flowering
Flowers: Harvest when in bloom
Fruit: Harvest when ripe
Seeds: Harvest in late fall

Forgo the wild food craze 

Make a commitment to not participate in the wild food craze. Instead, learn what else you can be harvesting or substituting.  

Post-harvest practices

If you can, spread the seeds of the plant to ensure future growth of the plants.

Process immediately

Fresh plants can compost quickly, so process soon after so as not to waste the valuable herbal medicine.

Spread the word and be an herbal steward

Go back and monitor your harvest spots—become an herbal steward. Study the plants and how they respond. Harvest from areas that are due to be clear cut or developed, better yet—save the plants, dig them up and plant them in your garden! Just make sure that it is legal to do so first. Some native plants are protected from any harvesting or removal.

Speak up for the plants and have good intentions when using them.

Here are a few common wild plants to know about:

Wild Ramps Allium tricoccum

Ramps are now on the “To-Watch” list–meaning that they are currently most sensitive to the impact of human activities. Because ramps are one of the most sought out foods of the early spring, most people completely overlook the fact that they are now considered at risk. Because of its new place on the to-watch list, it’s best just to forgo the harvest of them. If you feel like you can’t commit to that, the common practice is to adopt the “leaves-only” approach, which means leaving the bulbs behind and to take only one leaf per plant. This is a crucial practice to ensure that these wild foods do not disappear.

If you see a local vendor selling ramps with bulbs, ask them to consider changing their practices so that ramps will grow for years to come.

TRILLIUM Trillium grandiflorum

Trillium, or bethroot, has a long record of use. The flowers are a mix of dark red, white and the painted trillium and are all listed as Endangered, Threatened or Vulnerable. It takes over seven years for a single trillium to mature and bloom, and it only produces a limited number of seeds. These plants should be left alone and unpicked.

Bloodroot Sanguinaria canadensis

Bloodroot is a native spring wildflower and one of the first that we see this time of year. Its pearly white flowers unfurl through its leaves and are a welcome sight after a long winter. Because we are often so starved for fresh flowers, these beauties get picked far too often.

The Lady Slipper Orchid Cypripedium acaule 

Lady Slipper is a beautiful native wildflower that is extremely fragile in nature and germinates at very low rates.

Fiddleheads Matteuccia struthiopteris

Fiddleheads or ostrich fern’s coiled heads are harvested from the banks of rivers, streams, and brooks in early spring. They have hit co-op produce stands and restaurants like wildfire, and like ramps they have contributed to much of the wild food craze. Because they are so fresh and delicious and considered a cash crop, there is potential for them to be completely wiped out. When you pluck a fiddlehead fern, no plant grows in its place. If we continue to harvest at these rates, these plants will soon take their place on the to-watch list.

Common practice is to take one head per stalk.

Many of the oldest plants of the eastern forests, including many important medicinal plants, have either completely disappeared or are in short supply; like Ginseng and Goldenseal.

While there are significant efforts to preserve these wild plant medicines, we need to learn and spread the knowledge to of how to care for these plants. Otherwise, we will see them vanish from our woods and fields.

Updated: April 2019

We know there are many herbs that can affect mood. Some, like coffee, are strong energizers. Others, like kava, are powerful relaxers. But there is a whole class of medicinal plants–the aromatic nervines–that act as tonics to the nervous system and spirit, helping to find the place of balance between enlivening inspiration and gentle relaxation. These nervines include lemon balm, linden, lavender, rose, skullcap and more, and the way they work in the body is fascinating: at the tissue level, they both support healthy tone and soothe excess tension. And more generally, their smell and their effects in the body synergize to deliver reliable benefits: they uplift the spirit and support a mellow mood. By and large they don’t contain alkaloids–the molecules we usually think of as psychoactive drugs. What are these sweet-scented herbs up to? 

Why do aromatic plants make these volatile molecules to begin with? One of our first clues comes by observing how they’re released: it is after damage to the trichomes that the scent appears in the air. Researchers like Richard Karban at UC Davis have observed how neighboring plants (Artemisia tridentata, specifically) are attuned to these scents, and increase the production of defensive compounds when they detect them nearby. What is even more fascinating is that this response is strongest if the scent–with its precise cocktail of volatile molecules–comes from a genetically-related plant (not necessarily the closest)3. And, as Ted Farmer and his team at the University of Lausanne in Switzerland discovered, these cocktails work by connecting with receptors on the surface of leaves. This triggers a wave (technically a depolarization wave in neuron-like structures) that travels deep into the plant to activate those defenses 4. Herbs use aromatic molecules to communicate. They recognize kin. They warn each other, and spring into action.

It is remarkable to note that, inside plant leaves, this warning is carried on an electrical wave. The structures and mechanisms involved are very similar to those in our own neurons, so you might be tempted to think that we, too, can use these aromatics to send signals across our nervous systems. But while some of our neurotransmitters share structural features with phenolic aromatics from plants, there is a crucial difference: plant volatiles lack the atom nitrogen as part of their chemical structure. So it would seem that, in most cases, these plant signals don’t work in quite the same way in human beings–they aren’t direct triggers for our nerve signal pathways.

But there is one place where we do find a direct connection: our sense of smell. In the mucous membrane of the nose are thousands of receptor sites, each fine-tuned to a different type of volatile molecule. When triggered, these receptors activate neurons that send signals to the olfactory cortex of our brain: we perceive a smell, unique and based on the cocktail of aromatics in the air. Almost immediately our limbic system, that central site of connection between sensation, organ function, and memory, layers meaning into the experience by linking it with past associations and building in emotional content. Think of key smells from your childhood, and how, when  you encounter them, your past experience comes flooding back. This is the power of the direct link between aromatics and our nervous system.

Engaging our brains through smell seems to set the stage for gentle relaxation and focused attention. This can be very useful! We can access this through a range of techniques, starting with incense, potpourri, and mulling spices (and their more modern cousin, the aromatherapy diffuser). Many strong-smelling plants are traditionally used this way. The volatile molecules in pine (a mixture of terpenes, rich in pinenes) contribute to its uplifting aroma 5. Lavender volatiles (terpenes again, with the majority being linalool) seem to be responsible for the plant’s calming scent 6. Lemon balm’s volatile chemistry (featuring the terpene citronellal, and linalool again) is similar 7. Even bergamot oil (from Citrus bergamia, source of the characteristic scent of Earl Gray tea) is sought after for these aromatic qualities 8. There are many other examples, but the general principle seems to be the same: terpenes and simple phenolics from plants speak to our spirits, even when all we do is smell them.

Another great way to deliver some of these volatile molecules to our noses is by steeping aromatic herbs in hot water: a simple cup of tea. You can detect them after a few seconds of steeping: the heat of the water liberates them from their trichomes and they rush upward on the hot steam (one reason you want to put a lid on that steeping cup). But drinking the tea takes the power of aromatic plants a step further, allowing their chemistry to come into contact with the mucous membranes and muscles of the GI tract, and later, other muscles in the body too. This is where things get really interesting, and we see that, even without a direct connection to our nerves, volatile molecules may have an effect on our mood and perception of stress.

When volatiles come into contact with muscle tissue, you get two effects. At first there is a mild pungency that “wakes up” the tissue. This effect varies from plant to plant, and results in a small, temporary increase in contractility. The muscles tighten slightly. This is followed quickly by a more pronounced, and prolonged, antispasmodic action that brings the muscle to a normal, relaxed state of tension and tone (resulting in the more familiar effect of aromatic plants). Maria Lis-Balchin, affiliated with London’s South Bank University, has investigated this and characterizes the overall effect as a “reset” of muscle tone that helps our smooth muscle to find a healthy balance point of tension 9. Others have gone into more detail, describing the mild calcium-channel blockade in muscle cells that comes from contact with the botanical terpenes of peppermint oil in gut tissue 10 or terpene-rich motherwort extracts in cardiovascular tissue 11. This may be part of our aromatic herbs’ mechanism of action, but in the end, what matters is that a warm cup of aromatic tea first engages your senses, and then supports healthy tone of the smooth muscle in our GI tract and other muscles in our body.

To maximize these benefits of aromatic plants, it helps to pay attention to two details: first, recently-dried herbal material often packs more of a punch when brewed than does fresh material. Try crushing and steeping some fresh lemon balm leaves and compare the tea to one made from dry leaves: a given weight of dry herbs has a lot more terpenes than a similar weight of fresh herbs. The tea tastes stronger and more aromatic. But second, the type of liquid the herbs steep in also determines how many volatiles are extracted: essential oils are not very water-soluble, and steeping the herbs in strong alcohol can also extract more aromatic chemistry. This is partly why herbalists will take these strong-smelling, nervine herbs and make tinctures: alcohol is a more versatile solvent, and keeps those terpenes and phenolics in solution better than water alone. With a tincture, you can add small amounts–1/4 to 1 full teaspoon–to seltzer or warm water to liberate the volatiles and enjoy the benefits.

It might seem obvious that, by setting the stage for a relaxed gut and cardiovascular system, we will help support a normal mood and reduce the effects of stress. But the reason why is not immediately obvious. To understand, we have to remember that the limbic system is constantly receiving information from all our organs, including the heart and gut. This information includes the degree of tension and tone: during stress, when circulation to the hands and feet decreases and the gut clamps down, the limbic system detects this high degree of internal tension. Conversely, when we’re relaxed, a whole different set of signals is sent up to the brain. The degree of internal tension and the information from our senses come together with our memories to help us decide: are we stressed, or not?

This blending of internal state and external input has been termed the allostatic load by Bruce McEwen 12, who has conducted pioneering research in the psychology and biology of stress since the late 1960s at Rockefeller University. When a combination of internal and external warning signals (the allostatic load) reaches a critical point, we flip more easily into fight-or-flight mode, and perceive this as “stress”. Jan Moynihan, at the University of Rochester, takes this one step further to note that when we routinely operate under high allostatic load, we see disruptions in mood and spirit 13. It’s important to note that it is the sum of internal and external input that serves as the basis for calculating allostatic load: and while we may not always be able to control our external environments, we can support healthy levels of tension internally using aromatic plants. Our aromatic nervine herbs leave us feeling more calm, warm, present, open and inspired – and this may reduce the internal component of our allostatic load. Events that once were stressful–email, traffic, the disagreeables of life–may be less likely to be perceived that way because the internal landscape is relaxed.

Roses, linden flowers, lemon balm and the citrusy lemongrass, lavender, even mint and the more camphorous mugworts and sages: all these aromatic herbs feature in the traditional herbal record as mood-supportive, stress-relieving allies. It is no wonder they are included in incense and aromatherapy blends. But these herbs can also be taken internally. Neither stimulants nor sedatives, the aromatics bring scent to our inner garden, set the stage for healthy, relaxed tone, and give us another example of the concept of “tonic herb”: just as bitters seem to be a premier digestive tonic, supporting good function by engaging our physiologic processes, so too aromatics avoid pushing our moods in one direction or the other, but rather promote good mood and low stress by engaging the limbic system and supporting normal muscle tone in our internal organs. Reach for them first, bring the tonic into your life every day, and navigate stressful times with joy.

Rohloff, Jens, et al. “Effect of harvest time and drying method on biomass production, essential oil yield, and quality of peppermint (Mentha× piperita L.).” Journal of agricultural and food chemistry 53.10 (2005): 4143-4148.
Meshkatalsadat, Mohammad Hadi, et al. “Identification of essential oil constituents of caraway (Carum carvi) using ultrasonic assist with headspace solid phase microextraction (UA-HS-SPME).” Digest Journal of Nanomaterials and Biostructures 7.2 (2012): 637-640.
Karban, Richard, et al. “Kin recognition affects plant communication and defence.” Proc. R. Soc. B. Vol. 280. No. 1756. The Royal Society, 2013
Mousavi, Seyed AR, et al. “GLUTAMATE RECEPTOR-LIKE genes mediate leaf-to-leaf wound signalling.” Nature 500.7463 (2013): 422-426. Mousavi, Seyed AR, Adeline Chauvin, François Pascaud, Stephan Kellenberger, and Edward E. Farmer. “GLUTAMATE RECEPTOR-LIKE genes mediate leaf-to-leaf wound signalling.” Nature 500, no. 7463 (2013): 422.
Manley, Charles H. “Psychophysiological effect of odor.” Critical reviews in food science and nutrition 33.1 (1993): 57-62.
There are many clinical investigations of lavender oil inhalation. Some more recent studies: Ziyaeifard, Mohsen, et al. “Evaluation of Lavender Oil Inhalation Effects on Blood Pressure and Heart Rate in Patients Undergoing Coronary Angiography.” IRANIAN HEART JOURNAL 18.4 (2017): 29-33.; Allemeier, A., et al. “EFFECTS OF LAVENDER OIL INHALATION ON HEART RATE, SPEED, AND ACCURACY DURING TIMED COGNITIVE TESTING.” International Journal of Exercise Science: Conference Proceedings. Vol. 8. No. 5. 2017.
Abuhamdah, Sawsan, and Paul L. Chazot. “Lemon Balm and Lavender herbal essential oils: Old and new ways to treat emotional disorders?.” Current Anaesthesia & Critical Care19.4 (2008): 221-226.
Watanabe, Eri, et al. “Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females.” Forschende Komplementärmedizin/Research in Complementary Medicine 22.1 (2015): 43-49.
Lis-Balchin, Maria, and Stephen Hart. “A preliminary study of the effect of essential oils on skeletal and smooth muscle in vitro.” Journal of ethnopharmacology 58.3 (1997): 183-187. Also, see Lis-Balchin, Maria. Aromatherapy science: a guide for healthcare professionals. Pharmaceutical press, 2006.
Hills, Judith M., and Philip I. Aaronson. “The mechanism of action of peppermint oil on gastrointestinal smooth muscle: an analysis using patch clamp electrophysiology and isolated tissue pharmacology in rabbit and guinea pig.”  Gastroenterology 101.1 (1991): 55-65.
Ritter, Malte, et al. “Cardiac and electrophysiological effects of primary and refined extracts from Leonurus cardiaca L.(Ph. Eur.).” Planta medica 76.06: 572-582.
McEwen, Bruce S. “Allostasis and allostatic load: implications for neuropsychopharmacology.”  -Neuropsychopharmacology  22.2 (2000): 108-124.
Across all ages: see O’Connor, Thomas G., Jan A. Moynihan, and Mary T. Caserta. “Annual research review: the neuroinflammation hypothesis for stress and psychopathology in children–developmental psychoneuroimmunology.” Journal of Child Psychology and Psychiatry 55.6 (2014): 615-631. and also Kobrosly, Roni W., Edwin van Wijngaarden, Christopher L. Seplaki, Deborah A. Cory-Slechta, and Jan Moynihan. “Depressive symptoms are associated with allostatic load among community-dwelling older adults.” Physiology& behavior123 (2014): 223-230.

We take digestion for granted, but it’s not an easy task: we consume a range of foods, at different times, under changing circumstances. Balancing all these variables, our guts distil macronutrients (proteins, fats and carbs) and process micronutrients and phytochemicals. For this feat, we rely on our digestive juices, secreted into the hollow inner spaces of our digestive organs by specialized glands.

Digestive juices are complex and can contain digestive enzymes, acids and pH regulators, water, electrolytes, immune-active antibodies, lubricants, protective gels, and a lot more. This content is not uniform: at any given time, and in different places along the GI tract, different components are secreted in different proportions, taking into account what type of food we’ve eaten. The purpose of the digestive juices, however, remains the same throughout: smooth chemical breakdown of food to prime the body for optimal absorption and good nutrition. To this end, our physiology uses a signal network of nerves and hormones to coordinate everything from appetite, to the rate of movement and churning in the GI tract, to the secretion of digestive juices. What current research is discovering, and what herbalists have always known, is that bitter flavors have a special role to play in this signal network, triggering its activity and inspiring the production of digestive juices across the entire gut. How does this happen? Researchers focus on bitter herbs like gentian, and bitter-tasting molecules, to gain some insight. In these cases, our bodies’ bitter taste receptors seem to be the bridge between the bitter flavor of these molecules and their supportive benefits. Let’s take a closer look.

This file is made available under the Creative Commons CC0 1.0 Universal Public Domain Dedication.

In the mouth, bitter taste receptors (broadly known as T2R receptors) are found on cells all across the tongue 1. These cells are connected to nerve endings (from two cranial nerves, the glossopharyngeal nerve and the facial nerve) 2 that relay the bitter sensation first to the brainstem (a specific area known as the solitary tract nucleus) 3. Here, a reflex “bounce” sends the signal right back to the salivary gland, and digestive juice secretion begins 4. Salivary secretions, like all digestive juices, are rich and complex. We find amylase, an important enzyme responsible for breaking down starches into simple sugars so, later on, they are less likely to ferment and cause gas (try chewing bread or grains for 30 seconds or so and notice the sweet taste as it develops). But the salivary glands also produce bicarbonate, to keep the mouth’s pH alkaline, and protective proteins that strengthen tooth enamel. Finally, saliva is loaded with immunoglobulin-A, an antibody that provides a first line of defense 5. Try some bitter-tasting plants like gentian or wormwood, and notice how you start to salivate 6. By working with the body, the perception of the bitter flavor helps deliver a whole lot more than just the enzyme amylase.

The activity of bitter taste receptors on the tongue doesn’t stop there, though. Remember that signal going to the brainstem? Yes, the reflex “bounce” triggers salivation right away. But the nerve signal continues past the brainstem to the structures of the limbic system, including the thalamus and hypothalamus 7. These important brain centers coordinate the function of our internal organs, and digestive organs are no exception. When the bitter taste sensation arrives there, another signal travels out of the hypothalamus on the vagus nerve and touches off the production of digestive juices in the stomach, pancreas, and liver. Within a few seconds of tasting an herb like gentian, this signal from the vagus nerve starts activating the production of pepsin (a proteolytic enzyme in the stomach), pancreatic digestive enzymes (including amylases, proteases, and lipases), and bile secreted from the liver and stored in the gall bladder 8. The whole gut is coming online. Bring on the food!

Those cells on the tongue where we find bitter taste receptors have another trick up their sleeve, one which becomes more and more of a feature as we move along the rest of the GI tract. In response to bitter-tasting molecules (researchers often use molecules like quinine or denatonium), these cells don’t just send out a nerve signal. They also produce trace quantities of important hormones, which go right into the bloodstream and are distributed widely 9. These include cholecystokinin (CCK), responsible for inducing gallbladder contraction, bile production, and pancreatic digestive enzyme production. They also include glucagon-like-peptide-1 (GLP-1), which seems to be an important regulator of appetite. These endocrine signals synergize with the nerve signals, and also begin the process of regulating consumption and movement of food.

As we move into the stomach, we also find a lot of cells with bitter taste receptors (mostly on cells known as G cells) 10. Here, the activity of these cells shifts almost completely to the production of hormones (and away from sending nerve signals), and specifically, the hormone gastrin. Gastrin activates other cells in the stomach, including parietal cells (which produce HCl, or hydrochloric acid, and intrinsic factor, needed for B12 absorption) and chief cells (which produce the precursor to pepsin, an important protease). But gastrin also sends feed-forward information to the liver and pancreas, reinforcing the neuronal signals that have been coming through the vagus nerve 11. This may be part of the mechanism that the bitter-tasting herb gentian uses to increase the production of gastric juices. Yes, we really are eating! Keep the digestive juices flowing!

The focus in the stomach is protein. Proteases (the enzymes responsible for protein breakdown) aren’t enough: we need adequate hydrochloric acid, too. This acid has the added benefit of sterilizing our food and reducing microbial load in the upper digestive tract 12. Most of the large, convoluted proteins in our food are broken into shorter, more manageable amino acid chains in the stomach. Many of the starches have already started breaking down thanks to salivary amylase. Now, all that’s left is a little attention paid to lipids (fats), and more enzyme secretion to finish breaking proteins and starches into their constituent amino acids and sugars.

 
You will recall that the vagus nerve and the hormones gastrin and CCK have been stimulating the liver, gallbladder, and pancreas to add their secretions to the pool of digestive juices. These neuroendocrine signals are triggered strongly by bitter-tasting molecules 13. So now, as food leaves the stomach and enters the duodenum for the final act of digestion, it is bathed in bile (from the liver and gallbladder) and a balanced set of digestive enzymes from the pancreas. The pancreas fine-tunes the production of these enzymes based on the makeup of the meal 14: more proteases for high-protein, more lipases for high-fat. Bile emulsifies the fats in our food, creating very small bubble-like micelles where those lipase enzymes can go to work. Put it all together, and by the time you are ready to absorb some of the nutrients from the food you just ate, they have all been effectively broken into their smallest building blocks, blocks we can now use for our own energetic and structural needs. Again we see how important it is to activate the neuro-endocrine cascades that regulate and fine-tune this whole process before we take our first bite. And again we see that bitter-tasting herbs–through the bridge of the bitter taste receptors, vagus nerve, and CCK–do just that, increasing the flow of bile from the gallbladder 15.

But in the small intestine, bitter taste receptors take it one final step further. If bitter molecules like amarogentin, quinine, or cynarin (among others) reach these intestinal receptors, they trigger the release of even more CCK and GLP-1, hormones which regulate appetite and reduce feelings of hunger. Through these hormones, the GI tract is able to ensure that we eat a healthy, normal amount of food – again, by engaging the body’s own neuro-endocrine feedback pathways16.

On any given day, we secrete around a gallon of digestive juices (most of the water is reabsorbed)17. This capacity persists with remarkable strength even as we age: pancreatic lipase secretion may drop off a little, and by and large we continue to make more than enough digestive juices throughout our whole lifetime18. In certain cases (cystic fibrosis, for example), the pancreas may be physically incapable of secreting enzymes. But aside from these cases, our mouth, stomach, liver and pancreas work in smooth, coordinated unison to produce just the right amount of digestive juices with just the right “recipe” for the task.

As an herbalist, I am drawn towards engaging and activating the whole suite of digestive juices across the entire gut by using a bitter-tasting herb like gentian. The bonus: I don’t have to guess which ingredient to use when: I can rely on the body’s wisdom and simply provide the gentle cues that support great function. Those cues are bitter plants, and like so many strategies we learn from herbal medicine, they balance digestive juice secretion by focusing on support instead of control. 

We can draw a broader lesson from observing how bitter herbs engage digestion’s neuro-endocrine regulatory system: herbalists see digestive enzymes, bile, HCl and even hormones like CCK less as “stuff” that has physiologic effects, and more as players in a process where the active, engaged coordination of all functions is the key to health. So we strive to awaken these regulatory pathways rather than using isolated “stuff”, because in a living system, attention paid to processes of coordination consistently leads to less friction well-being. And this isn’t some kind of magical coincidence: we were born this way, evolved from an environment rich in bitter cues that have always inspired great digestive juices – and so much more.

Chandrashekar, Jayaram, et al. “T2Rs function as bitter taste receptors.” Cell 100.6 (2000): 703-711.
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Proctor, G. B., & Carpenter, G. H. (2014). Salivary Secretion: Mechanism and Neural Regulation. Saliva: Secretion and Functions, 14–29.
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In general: Spielman, A. I. “Interaction of saliva and taste.” Journal of dental research 69.3 (1990): 838-843. But also note that specific bitter botanicals have received attention for their ability to stimulate salivation (and other digestive juices, too – see (8), below)
Mennella, Julie A., et al. “The bad taste of medicines: overview of basic research on bitter taste.” Clinical therapeutics 35.8 (2013): 1225-1246.
M. Blumenthal, The Complete German E Monographs, American Botanical Council, Austin, Tex, USA, 1998.; W. Knoss and F. Stolte, Assessment Report on Gentiana lutea L., Radix, European Medicines Agency, London, UK, 2009.; J. Koch, Assessment Report on Artemisia absinthium L., Herba, European Medicines Agency, London, UK, 2009. Additionally, for a review of the pharmacology and clinical pharmacology of gentian’s effect on digestive secretions in the stomach and small intestine, see World Health Organization. WHO monographs on selected medicinal plants. Vol. 2. World Health Organization, 2007.
Herness, Scott, and Fang-li Zhao. “The neuropeptides CCK and NPY and the changing view of cell-to-cell communication in the taste bud.” Physiology & behavior 97.5 (2009): 581-591.
Wu SV, Rozengurt N, Yang M, et al. Expression of bitter taste receptors of the T2R family in the gastrointestinal tract and enteroendocrine STC-1 cells. Proc Natl Acad SciUSA 2002;99:2392–2397.
Zaterka, Schlioma, and Morton I. Grossman. “The effect of gastrin and histamine on secretion of bile.” Gastroenterology 50.4 (1966): 500-505. This effect is due, in part, to the structural similarity of gastrin and CCK: Jones, R. Scott, and William C. Meyers. “Regulation of hepatic biliary secretion.” Annual review of physiology 41.1 (1979): 67-82.
Beasley, DeAnna E., et al. “The evolution of stomach acidity and its relevance to the human microbiome.” PloS one 10.7 (2015): e0134116.
Through multiple mechanisms, starting in the mouth and stomach but continuing in the small intestine: Chen, Monica C., et al. “Bitter stimuli induce Ca2+ signaling and CCK release in enteroendocrine STC-1 cells: role of L-type voltage-sensitive Ca2+ channels.” American Journal of Physiology-Cell Physiology 291.4 (2006): C726-C739.; Jeon, Tae-Il, Young-Kyo Seo, and Timothy F. Osborne. “Gut bitter taste receptor signalling induces ABCB1 through a mechanism involving CCK.” Biochemical Journal 438.1 (2011): 33-37.
a fact first noted by Pavlov in 1879, and more recently reviewed in Corring, Tristan, Catherine Juste, and Evelyne F. Lhoste. “Nutritional regulation of pancreatic and biliary secretions.” Nutrition research reviews 2.1 (1989): 161-180.
Sternini C. 2007. Taste receptors in the gastrointestinal tract. IV.Functional implications of bitter taste receptors in gastrointestinal chemosensing. Am J Physiol Gastrointest Liver Physiol 292:G457–G461. And specifically for gentian’s use in humans, see the radiological investigation from 1967: Glatzel, H., and K. Hackenberg. “RÖNTGENOLOGISCHE UNTERSUCHUNGEN DER WIRKUNGEN VON BITTERMITTELN AUF DIE VERDAUUNGSORGANE1.” Planta medica 15.03 (1967): 223-232.
Sternini, Catia, Laura Anselmi, and Enrique Rozengurt. “Enteroendocrine cells: a site of ‘taste’in gastrointestinal chemosensing.” Current opinion in endocrinology, diabetes, and obesity 15.1 (2008): 73.
Dawes, C. (1972). “Circadian rhythms in human salivary flow rate and composition”. Journal of Physiology. 220 (3): 529–545
This has been the focus of attention for quite some time, see for instance Meyer J, Necheles H: The clinical significance of salivary, gastric, and pancreatic secretion in the aged. JAMA 115:2050-2055, 1940; but more recently Gullo L, Priori P, Daniele C, Ventrucci M, Gasbarrini G, Labo G: Exocrine pancreatic function in the elderly. Gerontology 29:407-411, 1983.

My grandfather (the American one) had many diverse interests, ranging from sports, to finance, and many in between. I fondly recall his passion for history: walking around Kansas City, he’d point out historical markers and talk to me about the Santa Fe Trail, and the lives of pioneers who set out westward to seek their fortune. While I have misgivings about that chapter in US history, I am still grateful for how my grandfather taught me to imagine the footsteps of those who walked a city street or farm field years and years ago. I learned to imagine these historical figures overlaid on today’s visual image of the landscape–roads, now paved, became dirt tracks bustling with covered wagons, horses, and caravans of supplies.

For me, this added layers of depth and richness to my everyday experience. It may, in part, be what gets history buffs hooked. But I may have been hard-wired for this already: growing up in Italy, I was surrounded by history, and walked through the echoes of years past. I also remember the attitude towards sites and buildings that were hundreds, sometimes thousands, of years old: upkeep and preservation, an honoring of the living memory that historical architecture provides, was always part of the conversation. In Kansas City, by contrast, old buildings served as an opportunity to start fresh with more modern, efficient construction. I understand both perspectives, but miss the depth that old things provide. I miss the richness of story that layers in under the superficial day-to-day. And I think that, when you are surrounded by these stories and reminded of them every day, your attitude towards preservation shifts. What seemed old and inefficient becomes precious, animated from within by the ghosts of our ancestors.

This is similar to the experience we have when we start learning to identify the plants, trees and mushrooms that grow outside our door. I remember (with the same fondness I have for my grandfather) my first mindful plant identification walks: they were full of effort, slow, but rich in the promise of an expanding vista and depth enfolded into every nook of the forest. Getting to know our green friends brings this extra layer, this richness, to our days, to our hikes, even to our walks in the city. And having that rich, deep experience changes you relationship to the world.

Take the dandelion as an example. I start here because almost everyone knows this plant, and most can positively identify it. For this reason, dandelion can be the unofficial “gatekeeper” to that deeper level of relationship with the world, and it opens up one of the first meaningful encounters we can have with the plant world. Think back to when you were very young. We may only hold a faint memory of playing with dandelions as children, but for almost everyone, that memory is in there somewhere!

Contrast the child’s experience of dandelion with the experience most adults have. In a nutshell, it’s the difference between an encounter with a plant (the child’s experience) and the knowledge of that plant (the adult’s experience). It’s the difference between relating to another living being–the encounter–and relating to a mental construct–the knowledge. In an encounter, we might say, “Look at these dandelions! The flowers are so bright, I want to pick them and chain them together. If I blow on the seeds, they fly off in the wind. The greens taste good and crunchy.” With knowledge, we almost cut ourselves off from the very beginning: “I know dandelion–it’s a weed that spreads aggressively and tarnishes my lawn. If I spray it or pull it, my yard won’t be as messy.” Dandelion’s bright flowers don’t stand a chance. Our decision is already made.

 
It’s one thing to notice the differences between an experience of encounter and a knowledge-based experience. But it’s even more instructive for me to take time to observe the consequences of these two approaches. If we rely on knowledge and apply it with prejudice, we will pull out or spray what we know to be a pest. If we approach the dandelion with a desire to encounter the plant on its own terms, we have the chance to experience joy and connection–and while we might pull some plants up, or pick some flowers, it is for enjoyment and for practical use. We’ve met the dandelion with an open heart. We have encountered it.

Herbalists have encoded these encounter-experiences with plants since before history. They are encoded in magical fairytales, and in observations of botanical details thought to relate to the supportive properties of the herb in question. Herbalism teaches what philosopher Freya Matthews (La Trobe University) calls “the priority of encounter over knowledge”. We prioritize encounter because we feel the world is a co-equal partner. And we remember our encounters through stories, magic, and observation. With dandelion, for example:

“Magic”. As a kid, I learned that you can send a thought to a friend if you hold it with fervent purpose in your mind while blowing on dandelion’s seedhead. As the seeds fly off, they carry the thought where it needs to go. And, if you blow a second time and only one seed remains attached, it means your friend has heard you and is thinking of you, too.
“Signature”. This is the concept that physical characteristics of plants can help us remember significant encounters, and act as tangible embodiments of the human-plant relationship. For dandelion, the “signature” is the yellow flower. Yellow, in traditional herbalists’ minds, is connected to bitterness, the liver, bile, and digestive health.

All parts of the dandelion are bitter, to differing degrees. In spring, the root is strongest–but the flowers are quite bitter too, and the leaves carry a deliciously crunchy, salty bitterness that feels more enlivening than yucky. This is what the bitter flavor offers: a different type of zing, one that juices up the entire digestive system and can help relieve gas, bloating, or the occasional bout of indigestion. It’s not without challenge: just as you might be tempted to just pull up and destroy all the dandelions based on what you know, you might be inclined to spit out the flowers on account of their mild bitterness. But if you allow yourself to encounter that bitter flavor, experiencing it on its own terms, you just might find that, like an old palazzo with its courtyard of worn-down cobblestones, it’s worth keeping in your life. Most people come to appreciate, even enjoy, the bitter flavor if they just give it a chance. And, just like with history or the study of botany, their perspective shifts, too: it’s liberating to see food as more than just different degrees of sweet or salty.

There are a few easy recipes to help you encounter dandelion this spring. One of my favorites is dandelion fritters, a savory, slightly bitter treat. First, prepare a batter by whisking together 1 egg, 1 cup milk, 1 TBS olive oil, and a pinch of salt. Then mix in 1 cup of flour (dairy and gluten free substitutes work well, too). Now take fresh dandelion flowers, trimming their stems so only about 1” is left, and dip them in the batter holding them by the stems. Immediately pan-fry in butter on medium heat, about 2min/side, and enjoy hot.

Another way to use dandelion is to harvest the roots and create grounds that can be used as a substitute for coffee in almost any application, from French press to automatic drip. Roasted dandelion roots have a delicious nutty-bitter flavor. The first step is to buy coarsely chopped dry roots, or harvest and chop them yourself into pieces about 1/4″ in size. In a cast iron pan over low to medium heat, roast the roots, stirring every minute, for about fifteen minutes or until a nutty, toasted smell begins to develop. Spread the roots out over a wide surface until they cool to room temperature, then grind to the desired coarseness in a coffee grinder. Store in a tightly-sealed mason jar for up to a month and use just as you would ground coffee.

My aunt Rita would set out on spring mornings, sometimes when a light frost was still on the ground, with a knife and basket to harvest the crowns of the newly-emerging dandelions. We’d come home and dress them with oil and vinegar to eat as a salad for lunch. These days, you can find dandelion greens in a lot of grocery stores! Harvest (or buy at the store) a small basket of dandelion leaves. Make sure you’re gathering from a safe site. Rinse the leaves well and pat them dry with a towel. Then chop them coarsely, dress with olive oil, apple cider vinegar, and a pinch of celery salt. This mix can also be pan-fried for those who prefer cooked greens–and in either case, it makes a great tonic, enlivening bitter salad. And, it’s a fun activity to do with kids while they harvest the flowers.

Finally, we love making simple tinctures, or alcohol-based extracts, as a way to capture and preserve the full flavor of medicinal herbs. With dandelion, you can make a quick and effective herbal bitters by combining them with aromatic pine needles (your choice of species, but avoid Ponderosa pine, which can be a bit too strong), or whole citrus fruits if you prefer. Use dandelion roots, leaves, or both along with about an equal amount of fresh pine needles. Chop all the ingredients and put them into a mason jar (about ¾ of the way full). Add 100 proof vodka to the top of the mason jar. Cap tightly. Steep for three weeks, shaking at least twice a week, then strain and bottle. Take between 30 and 90 drops (1/4 to 1/2 tsp), usually in a little water before mealtime.

These recipes–and the experience of bitterness in the spring–give us a chance to encounter dandelions and other bitter plants in a way that transcends a simple visual relationship. We encounter them with our bitter taste receptors, we encounter them with our full sensory capacities, with our organs, with the memories from our forebears that are encoded in our genome. This has real, immediate benefits–but it also represents how herbalism can encourage this embodied encounter with nature. A human who has felt this whole, complete experience has a multi-layered, deep understanding of the dandelion, one that is very different from the knowledge that comes from reading about dandelion in a book.

Once that shift happens, and we start to see the world as populated with beings we can encounter, it changes the way we approach our forests, farms, fields, parks and backyards. Just like the historian moving through a Renaissance town and imagining the art, science, rhetoric, wars, loves, and struggles of ages past, we begin to see the world as animated by an invisible thread. To be frank, we shift from an attitude of objectification to one of partnership. And when we encounter our partners, we experience joy. I will leave you with a final thought: when this shift happens to a person, what are the consequences? What will such a person dream, feel, work towards in their daily life? What will they value?

Because stress and change will always be a part of human life, the key to not letting it affect our quality of life is through adaptability. One of the single most central attributes to living a good life is to maintain a life of balance. When we don’t support ourselves during periods of stress, some of the juiciest and richest aspects of life fizzle out. Our creative and social life suffers, we feel drained energetically and we don’t get the deeply nourishing and rejuvenating rest that our bodies need.

Slowing down, exercising, time in nature, less screen time, time with loved ones are all essential. But as herbalists, we know the secret to getting our nervous system into balance; we turn to adaptogens.  

Adaptogens help expand your body’s capacity to adapt and handle mental, physical and emotional stress, and give you the balanced response that your body needs to sustain healthy energy levels, get deep rest, and ignite creativity.*  

We use adaptogens for a range of reasons, or whenever stress is the primary or underlying factor. They are especially helpful for when stress has left you feeling fatigued, sluggish (both physically and mentally) and when overall vitality requires some support.

Check out a few of the ones we use to support ourselves:

Ashwagandha: This potent root is one that promotes a deep sense of calm; providing relief of tension to a wired and tired nervous system, and encouraging deep, tranquil rest. *  While it is not sedating, and can be taken any time of day, this one is a favorite for winding down in the evenings. You can find Ashwagandha in our Simmer Down Tonic.

Rhodiola: This stimulating adaptogen supports stamina and endurance with a noticeable boost, but without the effects of caffeine. Over time, it strengthens our adrenal system, and enhances alertness. * This is a great one if you rely on stimulants to get you through the day. You can find Rhodiola in our Energy Tonic.

Maca:Tonifying and supporting to the endocrine system, Maca delivers abundant energy, promotes a good mood, and is balancing to the nervous system. It’s a favorite of ours for igniting creative energy with our partners.*  Its nutty butterscotch flavor pairs delicious in almost any drink, dessert or smoothie.

Schisandra: Bright, and vibrant in its color and flavor, Schisandra is tonifying and soothing to a wired and jazzed nervous system. A great one for enhancing stamina, and for stimulating and balancing vitality.* You can find this ingredient in our Energy Tonic.

Reishi: A well-known medicinal mushroom, traditionally used for its deep immune support, this herb is also used in Traditional Chinese Medicine for nourishing the heart. Its adaptogenic effect imparts centeredness while relieving stress, and balancing our Qi- the life energy within us.* You can find Reishi in our Immune Tonic.

Tulsi-One of the few adaptogens that come in a green leafy form, this plant is a fantastic adaptogen, supporting our nervous system during periods of occasional stress and burn out. It’s sweet, spicy vanilla aroma and taste make it a favorite one to uplift the spirit.* It’s a favorite in tea, as well as smoothies and fresh juices. You can find Tulsi in our Simmer Down Tonic.

Adaptogen herbs are meant to be taken regularly over the long-term with the purpose of toning and strengthening the body’s systems. Many herbal superstars like the adaptogenic herbs eleuthero, licorice, maca, and schisandra are fantastic adaptogens for the summer season.*

Our go-to formulas are our Simmer Down Tonic which includes herbs like ashwagandha, tulsi, and milky oats. It’s designed to promote adaptability and calmness in the face of life’s everyday stressors. And Energy Tonic– our energizing adaptogen formula with a distinct focus on maintaining healthy energy levels and mental alertness.*

Traditional warming strategies for seasonal wellness to bring winter comfort and immune support

Embedded now in the colder months, our thoughts turn to comfort and wellness: during this time of year, that can often mean seeking out immune support. And if you look around at apothecaries and supplement shelves, you often see two plants featured prominently (and for good reason): elderberry (Sambucus species, we turn to the native S. canadensis) and echinacea (Echinacea purpurea, for the most part, though other species can be used as well). These are excellent allies that should have a prominent place in your herbal medicine cabinet. Equipped with modern pharmacological science, we are starting to understand just why these plants can be so helpful. But traditional herbalists will tell you that, to really shine, you should blend these herbs into a formula that adds two key actions: supporting healthy circulation and maintaining the skin’s natural ability to perspire.*

Both actions are linked to a concept called diaphoresis, which is the body’s process of producing and releasing sweat (water and salts, mostly) through the pores. Diaphoresis occurs when we exercise, take a hot bath, or sit in a sauna: all these strategies can be used to help maintain seasonal wellness. Sometimes, spicy plants (think ginger, Zingiber officinale, or cayenne, Capsicum frutescens) can encourage diaphoresis, too. Galen, the famous physician from the late Roman Empire (2nd century), called these herbs “heating”, reserving the description of “heating in the third degree” for the really, really spicy ones. Everyone has a different tolerance for these more heating plants, but most can tolerate the gentler aromatic diaphoretics. Adding them to your seasonal wellness blends will make a big difference: you’ll find in them the comfort and warmth you seek. Before we turn to some of my favorite diaphoretics, let’s take a moment to remember why echinacea and elderberry are still the foundation of formulas for seasonal wellness.

Echinacea, if you’ve ever tasted it fresh, provides a singular “tingle” that immediately makes your mouth feel alive. This is due to a class of compounds called alkyl-amides, and these help support the normal production of secretions in the sinuses, mouth and throat. Maintaining this function is important during the winter season, as the barrier our throat and respiratory passages provide is a key component of healthy immune function. Maintaining a healthy level of moisture here is part of the answer, but echinacea goes a step further: it also supports the levels of antibodies (like IgA) found in our saliva and mucous secretions. These antibodies are another essential part of the immune system’s healthy function: with echinacea these “barrier defenses” stay active all season long.*

Elderberry has a role to play in the health and integrity of our mucous membrane barriers, too. Polyphenols found in the berry (anthocyanins, to be specific), which are responsible for its deep purple color, are also tonics to the cells that line nose, sinuses, throat and bronchial passages. They support the integrity of the cells’ membranes, while also acting as antioxidants.. So while echinacea focuses on a healthy mucus layer, elderberry goes a bit deeper, especially if taken as a syrup where those polyphenols can come into direct contact with the tissue of the mouth and throat.*

Both echinacea and elderberry also contain a diverse cocktail of polysaccharides, a wide class of herbal compounds that have immune-supporting activity. You’ll also find these in mushrooms, immune tonics like astragalus (Astragalus membranaceus), and even oatmeal (prepared from Avena sativa). Echinacea’s arabinogalactans and elderberry’s pectins (both are examples of specific polysaccharides) seem able to support immune cell activity.* This is especially important when the air is cold and we’re packed into tight spaces with a bunch of friends (or fellow travelers). So it’s nice that our two key allies don’t just support healthy barriers–they help keep our immune cells working, too. No wonder they have such a long and confident history of use.

But while elderberry is key, few remember the elder flower: also from S. canadensis, though often from the European elder S. nigra, this aromatic blossom is a classic herbal diaphoretic, and makes a great combination with the berry, supporting circulation while the fruit supports immunity. Elder flower is a good example of an aromatic diaphoretic, and we should contrast that class of herbs with the more intense pungent diaphoretics. Aromatic diaphoretics support circulation and often have a gentle relaxing quality, while pungent diaphoretics support all secretions, including mucus, saliva, and digestive juices–as well as perspiration.* Let’s look at some examples of each.

Elder flower was always traditionally made into a tea, and taken warm, all by itself (though it’s fine to mix with other herbs, too). It also makes a good extract. It supports mucous secretions and health of the nose and airways, and has a slightly sweet, floral quality many like. About one tablespoon of flowers is enough to make a good hot cup of tea; this is usually taken two or three times a day.* 

Catnip (Nepeta cataria) is a mild diaphoretic that’s a cousin of the garden mints. It has an interesting flavor and aroma and has a gentle calming effect that can be useful, especially for children. We blend catnip into teas, using about two teaspoons of the dried leaf per cup, or take it as an extract in 30-90 drop doses. It does support healthy perspiration and circulation, but its calming qualities come in handy if a younger member of the family (over age 3) needs its traditional seasonal wellness support and also is experiencing occasional sleeplessness.* Just check with your pediatrician or healthcare provider first.

Of our pungent diaphoretics, none is more famous than cayenne. Its warming spice is classic during the colder months. While we may think of it as an herb for circulation support (correctly), it is important to remember that cayenne is very pungent and supports secretions across the airways and GI tract, too. You know the feeling you get after eating a few bites of very spicy food? That’s what we’re after when using cayenne to support seasonal wellness. Just be conservative in dosing: rarely is it found at more than 1-2% of a liquid herbal formula, and doses that exceed a small pinch in a cup of tea can be too strong for the untrained palate.*

Ginger is a great alternative to cayenne, with very similar–though less intense–properties. It also has the benefit of helping to relieve occasional nausea, and can be taken in larger amounts: ¼ teaspoon of dried powder, 1 tablespoon of grated fresh rhizome, or 15-30 drops of an extract is a good starting point. A good ginger tea, with maybe a bit of lemon and honey, is a well-loved pungent diaphoretic remedy for the colder months of the year.*

Finally, when considering diaphoretic pungent herbs, don’t forget to look at the mustards (the Brassicaceae, or broccoli family). Out of this large clan of plants, horseradish (Armoracia rusticana) stands out for me: it is flavorful, aromatic, and quite pungent–though unlike cayenne and even ginger, its heat does not persist forever. If you’re searching for a quick shot of pungency that also supports mucous and digestive secretions, look no further. The trick is preparing it: fresh is best, so try to find a grated horseradish sauce that uses only vinegar and salt as preservatives. Taking a teaspoon of this, two or three times a day, can have amazing effects, especially if combined with a warm bath, shower or sauna. Fire cider, a combination of horseradish and other herbs (depending on the recipe), is a way to get your pungent dose of Brassicas too.*

And getting your body wrapped in a warm blanket, or settled into a hot bath, especially right before bed supports the actions of the herbs quite well. In some cases, old herbalists in the Alps would bury people to their necks in piles of composting hay, so they could feel the warming effects (in days where lots of hot water was hard to come by, and not everyone had a sauna). This combination of immune-supportive allies, diaphoretics, pungents, and warmth has always served us well during the colder months of the year. So I encourage you to try some of these remedies yourself, or, if you’re exploring elderberry syrups, look for ones that have a little spicy kick. It’s a classic herbalist’s trick and will take you beyond the standard echinacea capsule or elderberry extract.

Healthy everyday practices for strong immunity

In the uncertain times that we live in, it is empowering and gratifying to know how to care for yourself and your community. As herbalists, our role has always been to empower people so that they feel confident in how to take care of their bodies. 

During this time of year, we wanted to emphasize the importance of the balanced, tonic approach when using herbs. Herbalists have always relied on tonics to build resilience and support immunity throughout the changing seasons, and it really comes down to the everyday stuff that we do during these. 

1. Take immune tonic herbs. When something is classified as a tonic, it implies that it is meant to be taken regularly over the long-term with the purpose of toning and strengthening the body’s systems. Instead of waiting for something to go wrong before we attend to the health of your body, we strengthen and support our natural defenses with Immune Tonic, a simple formula, with benefits. With herbs like astragalus, reishi, maitake, licorice, ginger and schisandra, Immune Tonic is a well-rounded formula to support healthy defenses* 

2. Up your intake of whole foods. That means avoiding processed foods and instead opting for foods with high nutritional value: fruits and veggies, greens, legumes, whole grains, nuts, seeds, and fermented foods to support gut and immune health. Cut back on sugar and alcohol from your diet as both are known to affect the immune system when under occasional stress. Food as medicine is a great way to nourish your body, and a great protocol to keep you healthy and strong during any challenges that arise. Cooking at home more often is another way to make sure you are getting the highest nutritional value from your food. 

 
3. Drink immune supporting broths and tea. In traditional folk medicines, immune supporting herbs were part of an everyday wellness routine. Broths and soups are the perfect vehicle for adding medicinal roots, herbs, and mushrooms and making them is an easy habit to adapt in our modern lives. Medicinal mushrooms like reishi, maitake, turkey tail, shitake, and adaptogenic herbs like astragalus play an important role in supporting healthy immune function and are key ingredients for seasonal wellness. Find a great broth recipe here. And warm tonic drinks like turmeric (golden) milk or adaptogen hot chocolate, and hot herbal tea, especially with herbs like hawthorn, cinnamon, and * We also have been loving Traditional Medicinals Reishi Mushroom tea for daily immune support.

4. Have fire cider  on hand. The remedy is used to help warm up the body and traditionally used for support immune during the cold winter months.* Many people have their favorite version, but the base consists of fresh garlic, onions, ginger, horseradish, chili peppers, and immune-supporting herbs that sit in apple cider vinegar for the desired amount of time, then strained. Then a bit of something sweet like raw honey is added at the end. Made with pungent and warming herbs like osha, peppers, garlic, ginger, cayenne–the energetic warmth from the herbs help counteract an energetic ickiness that’s termed “damp toxicity” in Traditional Chinese Medicine.* 

5. Stock the home herbal apothecary. We find great joy in preparing the wellness center of our homes, and in doing so, we are ready for anything that comes our way. We stock up on items like elderberries, thyme syrup, raw honey, and astragalus root line the shelves, along with ample tea herbs, and a few fresh essentials like apple cider vinegar, lemons, ginger, garlic, onions and peppers, and herbs like rosemary, thyme, and sage.

6. Stay hydrated with electrolytes. Put salt or electrolyte powder in your water to keep yourself nourished and hydrated. Salt and hydration are essential to our body’s ability to function. Electrolytes are an integral part of how our cells work. We’ve been adding about ½ a teaspoon of sea salt into our water bottles every time we refill them. 

7. Make your own hand sanitizer. Which is handy for cleansing on-the-go, but it is not intended as a replacement for frequent handwashing with soap and hot water. When making your own sanitizer you are aiming 60-70% alcohol in the end. More alcohol is not better. Most rubbing alcohol is 90% which would be used in a recipe with 2 parts alcohol and 1 parts aloe gel. Here is a recipe we made up the other day:

10 drops organic clove bud essential oil 
8 drops lemon essential oil
5 drops cinnamon essential oil 
8 drops eucalyptus essential oil
5 drops rosemary essential oil

 12 oz total

Combine all ingredients in jar of your choice with lid and shake well to mix.
Pour into smaller bottles if desired and rub a small amount into hands as needed! 

8. Being prepared and taking good care of ourselves is fundamental. Get good sleep, wash your hands often, listen to your body about what it needs, and stay home if you feel drained and try to avoid stressing yourself out. Adopting simple habits like yoga or meditation can be helpful for occasional stress support, and get outside to breath fresh air, preferably in nature. 

Environmental Resilience Through Herbal Medicine

You can learn a lot from the study of medicinal plants and mushrooms: how they carry their embodied selves, how they communicate, how they compete and (more often) support each other. It is also instructive to look at how plants, in a general sense, affect human beings: beyond affecting one or more structures of our bodies or functions of our physiology, tonic herbal medicine has a unique way of engaging the whole of human physiology. This supportive way points us to broader insights about living systems in general: we begin to see fragile, resilient, and regenerative systems everywhere. You can tell them apart by how they handle the effects of occasional stress from the world: while fragile systems crumble and resilient systems weather the storm, truly regenerative systems thrive and grow. Herbal medicine can help us–individually, and as a culture and species–achieve these regenerative qualities.

Don’t get me wrong: there is a threshold level of stress beyond which all life-forms suffer. But the key point when experiencing occasional stress is that we can raise that threshold, and at the same time alter what stress is doing to us. We can shift from being worn down to being invigorated and energized. While we’ve looked at this in a general sense (adaptogens, for instance, help us to use occasional stress as a source of energy, and aromatic nervines help modify how we perceive it), let’s take a closer look at some of the herbs that can help us be more regenerative as our world experiences the fits and starts that climate and ecosystem shifts have brought to our daily lives.*

Immunity

The way our immune systems interface with the world is essentially via an information-processing system: instead of using words, immune cells speak a language of protein and sugar chains, reflecting the fact that these are found everywhere, on the outside of nearly every cell and microbe. As mentioned above, occasional stress can impact our immunity. But while the immune system can be fragile, it often can navigate the world well.

One concern that immunologists have been voicing is that excessive hygiene might be impacting immunity. Termed the “hygiene hypothesis”, this idea posits that our immune system thrives on exposure (again, within reasonable limits). Reduce exposure, reduce the diversity of signals, thin out the information stream, and immunity loses some of its resilience. This is where herbs come in: some roots and mushrooms are rich in chemistry that, to our immune systems, looks a lot like the sugar and protein chains it’s used to finding in the wild. These immuno-supportive herbs don’t push immunity one way or the other: they increase the diversity of relevant signals, and in so doing, support a thriving immune system that can engage effectively with the world.*

Some of our favorites are astragalus (Astragalus membranaceus), codonopsis (Codonopsis pilosula), and reishi mushroom (Ganoderma lucidum). There are many others, but all three listed above contain polysaccharides (sugar chains) with activity on human immune function. Astragalus and codonopsis, additionally, contain saponins (soap-like molecules with short sugar chains on one end) which spontaneously arrange themselves into nano-sized spheres known as micelles when added to a watery environment (think tea, or your stomach). These may contribute to the gently immuno-supportive effects of these herbs.*

Our favorite way to take these immune tonics: since it can take time to extract these, we suggest either a liquid or a dry extract, or using them dry and chopped as an ingredient in bone broth or vegetable stock. Astragalus is used at doses of 9 to 15 grams daily (about 1/3 ounce at the low end of the dose range, close to 1 TBS of powder); codonopsis doses are between 6 and 9 grams a day; reishi’s dose is a bit lower when taken as a powder, at 2-3 grams a day (about 1/10 ounce, close to 1 tsp of powder).

Respiratory health

Our respiratory tract has more than one job: while we think of our lungs as oxygen-delivery and CO2-removal organs (and rightly so), the entire respiratory tract is responsible for keeping dust and other particles out of the deep parts of the lungs. To this end, bronchial passages are lined with a natural self-cleaning system made of cilia (tiny hairs), mucus (which rides on the cilia), and smooth muscle (which keeps the whole system pulsing upwards and out through the throat). In a world where threats from wildfire, scorching heat, and even human-made air pollutants (such as the fine particulate we see hanging in a haze around many cities globally) are increasingly present, it makes sense to think of herbs that support our lungs’ natural abilities. This has always been a concern: humans have been living in close quarters, around smoky fires, for a very long time. Herbs have a supportive role to play here, too.

Traditional herbal medicine proposes an interesting idea: that many of our herbal lung tonics may be able to support the normal activity of smooth muscle, cilia and mucus in the lungs by engaging nerve endings found in the GI tract. This idea, akin to the concept of a reflex, posits that the experience of herbal constituents in the GI tract may end up supporting lung function (even without those constituents coming into contact with lung tissue) via nerve channels shared by the lungs and gut. The result may be support for a clear chest.  If you think about some of the classic lung support herbs, you’ll see a lot of them have just a slight edge to them, a spiciness and acridity thought responsible for this “reflex” effect.*

We have a few favorites we turn to over and over. Elecampane (Inula helenium) shines because of its warming, aromatic spice. But it also has a bitter and pungent side, and a well-deserved reputation as a lung and bronchial tonic. Because of its strong flavor, we often suggest elecampane root be taken as a liquid extract: 1-2 mL (between ¼ and ½ tsp., roughly) can be taken up to six times a day.*

Lobelia (Lobelia inflata) has a long and complex history. In small doses, it supports the normal activity of smooth muscle in the lung’s self-cleaning system. But it also has a “moving” quality related to its acridity, helping it fit neatly into the traditional “reflex” model described above. The doses of lobelia, usually in the form of a liquid extract, are quite low: 5-10 drops (0.15-0.3 mL), up to 30 drops or so (about 1 mL), are diluted in water and taken two to three times daily for bronchial support.*

If you look at a mullein (Verbascum thapsus) plant, you’ll find it is covered with fine, bristly hairs. This is especially true of the leaves, which are a traditional lung tonic. When brewed as a tea, mullein leaves help to support the normal activity of the lungs and keep the chest clear. We take dried mullein leaves, about 1 TBS or about 1.5 grams (they are very “fluffy” when cut and dried), and steep them in a cup of water just off the boil. You can drink this tea two to three times a day.*

A final herb to consider is licorice (Glycyrrhiza glabra). With its soothing, coating profile, you might think that its main use is to give support to the mouth and throat. While this is true, licorice also contains saponins, which have a mild reflex effect because of their soap-like quality (incidentally, this might be why astragalus, which also contains saponins, is considered an immune tonic with an affinity to the lungs). Licorice’s saponin content is high: this allows it to both soothe the throat, but also support the lung’s natural self-cleaning function, making it a great choice to have on hand for respiratory health. We often suggest it as a tea, because of its nice flavor (though some disagree). A dose of 1.5-2 g (about 3/4 to 1 tsp.) is sufficient, 2-4 times a day. One note of caution: folks with high blood pressure should avoid this herb. Marshmallow root (Althaea officinalis) is a soothing alternative.*

All these plants help our respiratory tract, and especially our lungs, function normally. By supporting normal, healthy activity in the bronchial passages, they speak to the regenerative capacity of our respiratory system. Just as with our immune tonics, these lung herbs help your body keep the chest clear by setting the stage for normal function. They simply help to keep our respiratory tract engaged and on point. This is the power of tonic herbalism.
 

High water, floods, and the aftermath

Back in August of 2011, the state of Vermont was hit hard by the remnants of hurricane Irene. The heavy rains washed through our narrow valleys, in some cases tearing homes from their foundations, and leaving many communities isolated. In the aftermath, we learned two important lessons: the first, of course, is the value of community and strong, regenerative local food systems. It was incredible to see people rally around the “Vermont Strong” banner, using resources like ATVs (all-terrain vehicles) to transport food, water, propane–and messages!–across forest and ridge when roads were impassable and telephone service was out. Herbalists, too, helped as we always do by providing herbs, syrups, and freshly made tinctures to those in need.

But after the waters receded, a second lesson transpired: over the years, the government had built strong “armoring” (boulders and concrete blocks) along the banks of our streams and rivers, to guard against the floods that come almost every spring during the annual snowmelt. These barriers worked well, keeping water out of the historic floodplains–until an out-of-the-ordinary storm like hurricane Irene. Then, these artificial improvements (designed to let humans build houses in floodplains) funneled more water more rapidly down the hillsides. State officials realized that their interventions, which allowed humans to extend their living space into areas that were off-limits in the past by controlling average flooding, had made the system more fragile to extreme stress, and contributed to the crisis.

Fortunately, we learned our lesson. A regenerative system calls for planting native trees, like box elder (Acer negundo), elderberry (Sambucus canadensis), and others on riverbanks. It calls for farm fields with a wetland border on the valley floors, with houses above the floodplain on the surrounding hills. As we move to making this regenerative model a reality, we can look forward to not just weathering the next storm, but to reaping the benefits of the nutrient-rich floodwaters covering prime farmland. And, of course, we can enjoy the elderberries that grow on the riverbank, their long roots gripping the soil tightly, helping the river find its course again after the waters recede.

In the aftermath, the cleanup began. Some buildings were a total loss, but after many long months, the state began to return to a semblance of normalcy. In the herbal clinic, we found folks were asking for respiratory support and for herbs that could support a normal, healthy allergic response. Many of the plants and mushrooms listed above featured in our suggestions, but we also provided a lot of nettle (Urtica dioica). Traditional herbalists will tell you that nettle helps with the normal production of urine and  contains minerals and protein.* Late summer is not the ideal time to harvest this herb–spring is best–but there were some new shoots and leaves in the shady spots that made a great juice. Carefully harvested (use gloves), fresh nettle leaves can be quickly blanched in boiling water (10 seconds or so is enough), then blended into an instant smoothie. Take 1-2 ounces of this juice twice a day: you’ll find it helps support a normal response to environmental conditions, all while giving you a revitalizing, green “shot”. Liquid extracts made from fresh leaves, or even a few cups of tea every day, can give good support, too. And nettles make a good addition to gardens, especially weedy borders in part shade, next to the forest. The leaves and stalks make a good addition to the compost pile, building regenerative strength in the living system of your garden, too.

Skin health, warmth and comfort

When working with the stressors of today’s wild world, we’ve often found that a little gentle, comforting support on the outside of our bodies can be nice, too. Whether it’s long days of work, outdoor activity in the cold, frequent handwashing, or more, it’s a relief to come back home and enjoy the comfort of medicinal plants. At the top of my list is ginger (Zingiber officinale). I have a high regard for this herb as a topical compress, applied to the neck and shoulders or any area of the body in need of a little love. Prepare a ginger compress using about 2 tsp. of ground ginger in 12 ounces of water just off the boil. Steep for 5 minutes or so, and while the liquid is still hot, soak a clean cloth or towel in the tea. Wring it out so it’s not dripping, but still warm, and apply to the body, leaving the compress in place for 5 minutes or until it’s cold. It seems so simple, and it is–but the comfort it provides cannot be overstated.

Other herbs for topical application as compresses include chamomile (Matricaria chamomilla) and elderflower (Sambucus species). Both are more indicated for soothing and moisturizing the skin, though they do not have the same warm, comforting effects of ginger. Still, bringing a little moisture to dry skin and to hands that have been working hard can be a welcome blessing. Way before the modern cosmetics industry, herbalists were caring for the skin of the community. If you’re savvy, you can make salves that feature elderflower and chamomile (see here for a basic recipe, but substitute chamomile or elderflower for calendula in making the infused oil).

From the lessons of hurricane Irene, to the lessons of plants at work in human bodies, it is undeniable that nature knows how to build strong, regenerative systems. I am constantly grateful that we can participate in this ourselves: by noting nature’s rhythms, and by using medicinal plants to support our health, we can gain confidence in the long view nature takes. We experience what it is like to thrive under stress. And hopefully, we become humans who can join the regenerative systems of life on this amazing planet.

Folklore and herbal medicine from the salty coast

If you live close by the sea, consider yourself lucky. Even if it’s a few hours away, a visit to the coast is worth it: facing the waves and the horizon line, you can feel enveloped by water, lost for a while, ready to embark on journeys far away. This flowing, primal element–undeniable in its vast presence–can bring a sense of peaceful smallness.

But a lake, a river, even a small stream you encounter on the trail can transport you, too. All the waters are linked somehow, as they drain though valleys and wetlands on their way back to the sea. As a kid, I thought about this a lot: it was one of the first great cycles that I recognized, and I felt intimately connected to it as I touched stream water and imagined that water reaching the sea, then the ocean beyond. One day, my dad drove us down to the salt marshes along the coast of the northern Adriatic, where the Po river meets the sea. We got on a small boat and wove through channels for a bit, then, past the last clumps of tall grasses clustered around a poplar tree, the sea opened. We had prepared a bottle with a small message, just a note of hello and simple contact information, and I threw it out into the expanse with as much strength as I could. I remember thinking of the sea as a giant, wise channel of communication that would cradle my bottle, perhaps for years, until its message could be delivered.

(Image credit:Luca Zampini https://creativecommons.org/licenses/by-sa/4.0/deed.en)

I have not heard from anyone yet, though I still might. But I remember that paradoxical feeling of being both small and insignificant in that wide water, and also part of a vast flow where my presence and intention mattered. I do not think that feeling has ever left me. And of course, right there with me, were the plants: a peculiar type, able to manage saltiness, speaking to our emotional selves and our sense of travel and adventure, salty themselves, and bitter, and fragrant.

Let’s start with the trees. Scrubby holm oaks (Quercus ilex) and the taller maritime pines (Pinus pinaster) are both important food sources and would mix with sycamores and poplar trees on the sandy islands of the Po river delta. Happily, I found the last two–sycamores and cottonwoods–on the New England coast too. They have a tolerance for water and salt and help anchor stable niches, building soil for the herbs and grasses.

Sycamores (Platanus genus) are towering trees that are at home by mountain lakes as much as on the coast. Their ancestors have been on the planet since the time of the dinosaurs (Cretaceous, just after the Jurassic)1. The American species (P. occidentalis) can be found in Italy and throughout Europe, though in some cases it has been hybridized with the native P. orientalis. Both species have characteristic mottled smooth bark, and leaves with a maple-like outline. These leaves have a subtle but complex scent, musky, sweet and fragrant, that comes out in high humidity or sea mist. The leaves can be turned into a hydrosol for spritzing indoors: this will make your house smell a little like a forest after it rains.

You can find poplars (Populus species) along canals and lakesides as much as by the sea. Their wood is relatively soft, and does not burn too well, but most species bring fragrant buds in Spring that can be made into salves and infused oils. In Italy, folks still collect buds from the native white poplar (Populus alba) to dry and brew into a tea for respiratory support*.

The seaberry (Hippophae rhamnoides), also known as sea buckthorn, is found throughout central Europe and northern Italy–but widely planted in North America, too. Its root system stabilizes sandy soils well, and it can tolerate salty seaside spray. The orange berries, mature in fall, contain essential fatty acids, vitamin C, and polyphenols with health-supporting qualities2*. These can be made into juice, or dried for tea: a welcome addition to the herbalist’s cold-weather kit.

Under the trees and shrubs, leaf litter builds, season after season. The soil starts to retain more moisture instead of letting it all trickle away through the sand, and herbs that are well-adapted to the wind and spray put down roots and thrive. Some of the first are the weedy ones: they are adaptable, resilient, and swift to reproduce. Many of these plants have traditional uses in herbal medicine, too.

The cocklebur (Xanthium species, esp. X. strumarium) is a common weed of disturbed places and, since it tolerates salt and moisture well, it finds a ready foothold on beaches around the world. It spreads via its hooked fruits, small burs that travel on fur and clothing. These same fruits are the medicinal part: when processed following traditional Chinese methods, they can be ground and taken in doses of three or four grams once or twice a day. These are used in tea formulas to help maintain the health of the airways and sinus passages*. Unfortunately, they are difficult for the home herbalist to approach: young green shoots, as well as those hooked spines on the fruits, contain a toxic compound known as carboxyatractyloside which must be degraded before use. The traditional method involves stir-frying until the fruits are golden-brown, then rubbing until all the spines are removed: this helps break down the toxic compound and remove the part where it is most concentrated3. The final step involves simmering on low heat for 15-20 minutes, which further neutralizes any remaining toxicity4. Since this is a complex and precise process, the safe bet is to use Xanthium fruits that have already been prepared. But it is still nice to know, when happening upon this seaside weed, that it has been used in herbal medicine for hundreds of years.

Across the world, different species of a plant most herbalists know as “sea holly” show off their prickly blooms. All around the Mediterranean the common species is Eryngium maritimum, whereas you find E. aquaticum along the New England coastline. This parsley family plant has a unique, spiny leaf (source of its common name) and a beautiful rounded flowerhead often in shades of indigo or blue. The young stems can be steamed as an edible spring green, but the roots are the part traditionally used in herbalism: “eringoes”, as the roots are sometimes called, were traditionally used to make an aphrodisiac and restorative tonic*. They were prepared by chopping and simmering in simple syrup (equal parts sugar and water), then dried. These were sometimes given out as party favors in Elizabethan England.

When you can hear waves crashing against the rocky coastline, that’s where you will find rosemary (Rosmarinus officinalis) growing wild (if the winters are mild enough). It forms bushes here, sometimes four feet tall, and flowers during winter when the air is moist and the sun less scorching. Legend has it that the first rosemary plant appeared on land as a botanical incarnation of sea-foam itself, reflected in its Latin name which means “dew of the sea”. Looking at a bush in full flower, you might for a moment think you are looking at the crest of a wave, white and blue and purple, frozen in time. Herbalists have gathered this herb to protect their homes from pests, season meats and seafood, brew into a tea for healthy circulation, and as a hair rinse (it was thought to bring out the lighter highlights of sun-bleached hair)*.

Sage (Salvia species, including S. officinalis and S. fruticosa) is another much-respected seaside herb. It can handle dry and sandy soils, and produces long-lasting, leathery, aromatic foliage that is used for cooking and in herbal medicine. Squash dumplings fried in sage brown butter were a frequent lunch during the harvest months; the tea usually came out, with a little honey, when it was time to gently soothe the throat. Modern research hints at sage’s ability to support good cognitive function and memory in adults5, and given how easy it is to grow (or to find, if you live by the coast in a climate with warm winters), we might all do well to consider its gentle tea*.

The Artemisia genus is rich in herbs that are fragrant and bitter, and that often grow in extreme conditions: from the parched desert, to the concrete jungle, to dry, rocky outcrops overlooking the sea. A particular species, A. maritima, is known as sea wormwood. Its leaves are narrower than its well-known cousin, but its silvery, rangy quality, small golden flowers, and intense bitterness are all the same. In North America, you won’t find this exact species, but the fragrant seaside mugwort (East coast) and sagebrush (West coast) make suitable alternatives. When an herb is this strongly-flavored, alcohol extraction is more practical than tea: you can use 100-proof vodka to cover a generous handful of chopped leaves in a pint-sized mason jar. After a few weeks with occasional shaking, then straining, the “tincture” is done: you can take 10-15 drops of this before meals as a digestive tonic*.

A final plant, found by the sea in temperate zones across the world, is the rose. R. rugosa is perhaps my favorite, and one of the hardiest. It thrives in salty sand and continues to produce fragrant blooms and giant hips for years and years, even with little fertility or attention. On the coast of Maine it takes over, wild and thorny, covering seaside slopes with pink and white June blooms that come back again in August. The flowers and hips are the most-often used, to make syrups and teas to uplift the heart and (for the hips of R. canina) provide support for healthy joints6*. 

But no trip to the seacoast would be complete without a mention of seaweed. Bladderwrack (Fucus vesiculosus) is common around the world, and despite its somewhat bitter and off-putting flavor, has been used in herbal medicine as a nutritive tonic*–a way to bring the restorative, invigorating power of the sea back home. In Italy, it was traded across the arc of the Alps for just this purpose. We are just starting to understand how this herb may work in the human body, but part of its action might relate to its ability to support healthy thyroid activity7 at doses ranging from one to four grams of the dried seaweed daily*.

Bringing a little seaweed, or a basket with some medicinal herbs, home with you after a visit to the coast can be a way to build your herbal toolkit. But it can also be a way to take some of the wild, open, flowing power of the sea back too: tonics made from sea-plants contain the intangible essence of this elemental place. If saltwater waves speak to you, living in a cottage on a rugged bluff is not the only way to commune with them. Like all the special herbs from the different ecosystems and bioregions of the world, seaside herbs carry a terroir that brings you back, even if you are sitting at the kitchen counter far inland. As you sip rosemary rosehip tea, or taste a bitter/salty oceanside mugwort tincture, think of the sea spray that kissed your herbs and the water that fed them. Where did that water travel in the great global flow before it reached your lips? Want messages does it bring?
 

BERRY, EDWARD W. “Notes on the geologic history of Platanus.” The Plant World 17.1 (1914): 1-8.
Rosch D, et al., Structure-antioxidant efficiency relationships of phenolic compounds and their contribution to the antioxidant activity of sea buckthorn juice, Journal of Agricultural Food Chemistry 2004; 51(15): 4233-4239.
Fan, Wenxiang, et al. “Traditional uses, botany, phytochemistry, pharmacology, pharmacokinetics and toxicology of xanthium strumarium L.: A review.” Molecules 24.2 (2019): 359.
Chen, Liang-Yu, Anren Hu, and Chih-Jui Chang. “The degradation mechanism of toxic atractyloside in herbal medicines by decoction.” Molecules 18.2 (2013): 2018-2028.
Lopresti, Adrian L. “Salvia (sage): a review of its potential cognitive-enhancing and protective effects.” Drugs in R&D 17.1 (2017): 53-64.
Christensen, Robin, et al. “Does the hip powder of Rosa canina (rosehip) reduce pain in osteoarthritis patients?–a meta-analysis of randomized controlled trials.” Osteoarthritis and Cartilage 16.9 (2008): 965-972.
Yarnell, Eric, and Kathy Abascal. “Botanical medicine for thyroid regulation.” Alternative & Complementary therapies 12.3 (2006): 107-112.

In ongoing research, scientists are finding that our gut’s health plays a critical role in our immunity. 

You may have heard about the gut-brain connection and that the health of our bellies has an impact on our moods, but what about the gut’s role in the health of our immune system? 

In ongoing research, scientists are finding that our gut’s health plays a critical role in our immunity. 

The gut microbiome is the community of bacteria, fungi, and other microorganisms living within our digestive tract. They support our digestive system to do what it was meant to do: properly break down food into nourishment. Additionally, gut microbes communicate to the body and immune system to sound the alarm when defenses are needed. The intestinal mucosa is a key area for keeping your body’s immune system balanced and one of the areas of contact for any unwelcome foreign microbes. Designed to pounce whenever it senses a threat, our immune system thrives with regular nourishment and support. We get this through diet and supportive holistic approaches like supplements and herbs. When there is a lack of or an imbalance of beneficial bacteria in the gut, the body’s whole immune system is thrown out of equilibrium, so it makes sense to think about how to keep it supported and functioning well. 

As herbalists, we turn to the plants. A healthy gut has always been one of traditional herbal medicine’s top priorities and is a foundation for great digestion, and a strong, healthy immune system. Our approach is both to support the microbiome with diet, and support digestive function with bitter herbs.

EAT A RAINBOW OF WHOLE FOODS

The microbiome responds and thrives off of what it is fed.  Opting for foods with high nutritional value –fruits and veggies, greens, legumes, whole grains, nuts, seeds, and fermented foods should all be part of a balanced diet. And cutting back on refined carbohydrates, sugar, and alcohol as they are known to affect the immune system when under occasional stress.

The practice of food as medicine is a great way to nourish your body, and a great protocol to keep you healthy and strong during any challenges that arise. Cooking at home more often is another way to ensure you are getting the highest nutritional value from your food.

TAKE BITTERS EVERYDAY

Adding bitter herbs to your everyday routine is one of the best ways to optimize your digestion before and after meals. Bitters support gut health by the secretion of digestive juices responsible for digestion.*

Our favorite bitters herbs include: dandelion root, gentian, artichoke, burdock and yellow dock. All of which can be found in our digestive bitters.  A simple dose of liquid bitters before or after meals is a convenient and easy way to get these herbs into you.

Bitter foods like dandelion greens, burdock root, arugula, kale, and dark chocolate will all supply a healthy dose of bitterness into your diet.

In conclusion, a healthy gut microbiome is key to your overall wellness and good immunity, and the root of good health is great digestion.  This year as we focus on staying healthy throughout the seasons, make sure to make digestive health a priority.

For more information on bitters and the microbiome check out : The top 6 herbs for your microbiome and Bitters and digestive juices.

Note: Urban Moonshine products cannot prevent, treat or cure Covid-19.

sources

Fields, Helen. The Gut: Where Bacteria and Immune System Meet, www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet. 
Lazar, Veronica, et al. “Aspects of Gut Microbiota and Immune System Interactions in Infectious Diseases, Immunopathology, and Cancer.” Frontiers, Frontiers, 24 July 2018, www.frontiersin.org/articles/10.3389/fimmu.2018.01830/full. 
Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012;3(1):4-14. doi:10.4161/gmic.19320 
Platt, Andrew M. “Immunity in the Gut.” British Society for Immunology, www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut.