Herbs for Self-Care

Speaker: Dr. Mahalia Freed, NDWritten by: Sheena & Esha Jain

Overview:

The importance of herbs to our health is so significant. Herbs contain many key elements that can be used for curing purposes, providing us with a variety of natural sources that can be used for treatment. Most herbs have multi-purpose uses further having beneficial effects. In order for us to use these herbs we must have knowledge about their effects, as well as modes in which they can be consumed. The following includes some key herbs that are commonly used for self-treatment.

Name	Mechanism of Action	Health Benefits	Mode of Consumption
Linden (Tilia spp.)		- Nervine sedative - Antispasmodic - Digestion - Diaphoretic - Antioxidants - Demulcent (relieves inflammation) - Hypotensive - Flu: Antipyretic & speeds healing	- Bathe in flower - Tea   → combined with peppermint &           yarrow when used as antipyretic
Dandelion (Taraxacum Officinale)	- Dandelion is a bitter -  There are many      bitter receptors   throughout the   body for dandelion   to bind to	- Controls blood sugar - Regulates appetite   →  indicates when we are full -  Digestion   → ↑ digestive enzyme production   → ↑ digestive acids   → ↑ peristalsis - Resolves bloating - Leaf: Kidney Tonic - Liver & Gallbladder tonic - Root: effective in killing lymphoma           cells	- Sauteed Greens - Roasted Root Coffee - Tea of dried root (simmered) - Tea of dried leaf (steeped)
Red Raspberry Leaf (Rubus idaeus)	- Calcium rich  → therefore helps       support smooth       muscles in uterus       & intestines      (astringent effects)	- Uterine Tonic  →  traditionally used in 2nd & 3rd    trimester pregnancies  →  causes shorter & more efficient    labors - Helps with diarrhea & constipation - Contains many flavonoids:  Nutritive & Antioxidant	- Herbal Vinegar - Infusion of single herb or in  combination with nettle
Stinging Nettle (Urtica Dioica)		- Nutrient Rich: ↑ Iron, Calcium &                              trace minerals - Blood Cleanser - Abundant source of Chlorophyll:  Detox, source of energy - Antihistamine   →  helpful with seasonal allergies - Kidney Tonic, Diuretic	- Central ingredient in prenatal tea - Pesto - Juice/Tea   → especially when used for seasonal        allergies - Blood building infusions    → used in Iron deficiency patients    →  Can be combined with Raspberry
Lemon Balm (Melissa Offcinalis)		- Calming and uplifting to nervous  system - Digestion:    → Helps relieve spasms, gas & pain    in the digestive tract - Antiviral   →  effective against Herpes & some    types of Influenza - ↑ HDL cholesterol - ↓ AST (Liver Enzyme)	- Tea with fresh/Dried Leaf   →  Antiviral effects in tea form
St John’s Wart		- Antiviral - Wound healing - Depression

Herbs are available in a variety of forms including, capsular supplements and natural plant form. According to Dr. Freed, herbs in the capsular form are less effective than in the natural plant form due to their inability to preserve the herb. Therefore in order to obtain these optimal benefits one should ingest the herb in its natural state; in the form of a tea, or by direct consumption of the greens itself. When used for medicinal purposes, herb consumption in the form of tinctures is recommended due to its ability to concentrate active constituents in the herb. Tinctures are herbs, extracted as liquids in alcohol or non-alcohol based forms (i.e. apple cider vinegar and vegetable glycerin).

            Overall the abundant availability of herbs, provides us with such easy access to them. Obtaining knowledge about the effects these herbs have to improving our health and mental state can allow us to take full advantage of their beneficial effects.

Sources:

1)  "Herb Lore." Tinctures. N.p., n.d. Web. 24 June 2016. (https://herblore.com/overviews/tinctures)

How We Can Source & Incorporate Nutrient-Dense Herbs into our Diets to Maximize Health

Speaker: Dr. Cyndi Gilbert, NDWritten by: Esha & Sheena Jain

Overview:

It is a great misconception that weeds that grow in our gardens are “the enemy.” Dr. Cyndi Gilbert a naturopathic doctor states that weeds are herbs, a food, which add flavour to our meals, providing us with minerals, vitamins and antioxidants. Weeds help prevent diseases as they are easily absorbed and aid in supporting our health. Why weeds you may ask, simply put they are accessible, local, free, nutritious and sustainable. The following are just a few brief examples of uses and health benefits of some edible weeds:

Weed	Available Nutrients/Vitamins/Minerals & Effects	Medical Benefits	Disadvantages
Dandelion	- Greens: ↑ in beta-carotene, Vitamin C, Vitamin K &                  Iron - Roots:   ↑ in fiber (inulin) & Iron           - Gentle laxative            - Improves fat digestion & reduces cholesterol    - Leaves: Diuretic effects	Can assist in the management of: - Acne, Eczema - PMS - Constipation, UTI - Anemia - High Blood Pressure
Lamb Quarters	- ↑ in Calcium, Protein, Vitamin A, Vitamin C,   Vitamin K - Laxative effects		- ↑ in Oxalates (increases risk of Kidney stones when raw)
Red Clover	- ↑ in phytoestrogens (isoflavones), Calcium,    Magnesium, Phosphorous & Potassium	Hormone balancing effects - ↓Hot Flashes - Prevents breast  cancer recurrence - Possibly prevents  osteoporosis
Stinging Nettle	- ↑ in Iron & Vitamin C - Helps rehabilitate toxic soils        - Because it can move minerals and nitrogen               in soil - Boosts milk supply in dairy cows - Gives other flowers or plants there scent  (e.g. gives  peppermint, and lavender there smell)	Can be used in management of: - Frostbite - Acne, eczema - Anemia - Hair Loss - Arthritis, Gout   - Hay Fever - UTI - Root: used for  prostate health	- Stings when     touched     (no longer stings   once dry)   - Handle with         gloves
Burdock	- ↑ in fiber (lingnins, Inulin), prebiotics - Metabolic Effects	Can be used in management of: - Diabetes Mellitus  (controls insulin   levels) - Eczema
Garlic Mustard	- Antimicrobial, antibiotics	Can be used for: - Colds/Flu

There are many herbs/herbal supplements available to us as consumers. However unless we are the ones harvesting these herbs on our own, we cannot be sure of the environmental conditions and the quality of soil that these herbs were grown under. Therefore although there are many advantages of consuming herbs, we must take extra precaution when purchasing herbs from an external source. The best way to ensure we are consuming high quality herbs, is to gain access to information about sourcing, soil quality and growing conditions. This will ensure that we benefit from all of the valuable effects that herbs have to offer, under ideal conditions.

Discussion questions:

1.     Does the way in which the herbs are prepared affect the amount of nutrients one is able to extract out of them?

Herbs should be exposed to some heat in order to get rid of any harmful toxins present within it. Weed roots have the ability to pick up toxins from its surrounding environment. Therefore herbs should be slightly sautéed to eradicate any toxins, but should not be overcooked as to cook out all of its beneficial nutrients.

2.     Plant foods contain oxalic acid, why are people afraid to consume raw greens because of it?

Oxalic acid binds with certain nutrients such as calcium, magnesium, iron, sodium and potassium in the body. This forms an oxalate composite in the form of kidney stones. The long-term consumption of foods high in oxalic acid can lead to nutrient deficiencies.

It is important to know which foods contain oxalic acid. Specifically roots and leaves of rhubarb or lambs quarters contain high concentrations of oxalic acid. According to Dr. Gilbert, adding vinegar to these particular roots during preparation, decreases the amount of oxalic acid consumed.

3. Does consuming herbs affect pregnancy and lactation negatively?

Most herbs used in cooking are safe during pregnancy and lactation; however it is important to know that there are some herbs that decrease milk supply. Consuming herbs in large quantities can also be detrimental during pregnancy and should be consumed in moderation. These include:

- Aloe - Fennel - Fenugreek - Kava Kava

- Periwinkle Herb - Oregano - Parsley - Thyme

- Peppermint/Menthol/Spearmint - Sage - Licorice - Rhubarb (root)

4.     If your diet consists heavily of herbs, how might it interact with medications?

Most people are unaware that herbs can negatively interact with medications. The herb can cause increasing or decreasing amounts of the medication in the bloodstream. The herb could prevent the drug from getting into the bloodstream by stimulating an enzyme to degrade the medication and eliminate it from the body. This causes a decreased amount of the medication within the body. Some herbs can aid in inhibiting the enzyme responsible for metabolizing and excreting a drug. This causes increased amounts of the medication in the body. The above situations demonstrate how herbs can either cause a medication to appear ineffective or produce side effects.

Some herbs may produce opposite or similar effects as the medication thus reducing or increasing the drug effects respectively. According to Dr. Gilbert a prime example would be a diabetic patient on insulin, who also consumes large amounts of burdock. Burdock is a root that also aids in controlling insulin. The interaction of both the insulin medication and the burdock root may cause an increase in the insulin-like effects causing the patient to become hypoglycemic, which can be life-threatening.  

Some examples of how herbs can interact with medications are included below:

Herb	Medications/ Drug Classes	Drug Interaction Effects
Echinacea	- Anabolic Steroids - Methotrexate	- Liver Inflammation
Ephedra	- Antidepressants - Antihypertensives	- ↑↑ Blood Pressure & Heart Rate - Death in some individuals
Feverfew	- Anticoagulants	- ↑ Bleeding
Garlic	- Anticoagulants	- ↑Bleeding
Ginger	- Anticoagulants	- ↑ Bleeding
Ginkgo	- Warfarin	- ↑ Bleeding
Ginseng	- Warfarin	- ↓ effectiveness of Warfarin
Kava-Kava	- Anti-epileptics	- ↑ effectiveness of anti-epileptics
	- Anesthetics	- Prolongs effects of anesthetics
	- Alcohol	- Enhances alcoholic effects
St John’s Wort	- Anesthetics	- Prolongs effects of anesthetics
	- Warfarin	- ↓ effectiveness of Warfarin
Valerian	- Anti-epileptics	- ↑ effects of anti-epileptics
	- Anesthetics	- Prolongs effects of anesthetic agents

Sources:

Dharmananda, Subhuti, Ph.D., Director, Institute for Traditional Medicine,. "DRUGS AND NURSING." On Taking Herbs While Breastfeeding. N.p., n.d. (http://www.itmonline.org/arts/breast.htm.) 10 June 2016.

Dharmananda, Subhuti, Ph.D., Director, Institute for Traditional Medicine. "HERBALS AND DRUG

INTERACTIONS." Checking for Possible Herb-Drug Interactions. N.p., n.d. (http://www.itmonline.org/arts/herbdrug2.htm.) 10 June 2016.

Herrington, Diana. "Oxalic Acid Controversy." Real Food For Life. N.p., n.d. (http://realfoodforlife.com/oxalic-acid-controversy/.) 10 June 2016.

"In Defense of Oxalic Acid." In Defense of Oxalic Acid. N.p., n.d. (http://www.dewsworld.com/InDefenseofOxalicAcid.html.) 10 June 2016.