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Living with Anxiety: The Amazing Benefits of Nutraceuticals

As we are all well aware, the COVID-19 pandemic is still rife in Victoria. As a result anxiety levels heightened. If you are anxious about it, you are not alone. I feel anxious about many things. We are facing an unprecedented crisis at planetary level. I am worried about how does the Coronavirus affects our health in all its aspects physically, emotionally and spiritually. The most important thing is that I am living with it and I am taking proactive steps towards dealing with it. I am taking steps towards a healthy life-style and I use multiple Nutraceuticals as mood boosters. So can YOU!

This blog is about how Nutraceuticals can help and why. Enjoy!

First what are Nutraceuticals? Nutraceuticals are biological active compounds found in food that are beneficial for our health due to their known pharmacological action (Rajasekaran 2017). Nutraceuticals are compounds derived from foods with anxiety lowering and mood enhancing actions. They can often be found in the form of supplements and are available commercially. My interest is in the foods that provide them rather than the pills available at the pharmacy. My big pharmacy is Nature’s Nutrition. After all, Hipocrates considered nutrition one of the main tools to improve health. Some attribute this saying to him: “Let Food Be Thy Medicine”.

  1. Kiwifruits

The brain is extremely sensitive to oxidative stress (Cobley et al, 2018). This is a process in which the body produces an unstable molecule, called free radical, when oxygen reacts with organic compounds (sugar, alcohol, food additives, anti-foaming, flavours) or is exposed to environmental stressors (UV, ionising radiation, pollutants). The unstable free radical wanting to become stable, steals an electron from other more stable molecules nearby. This causes a harmful chain reaction can be terminated by super-stable molecules called antioxidants.

Kiwifruit is such an amazing fruit boasting rich levels of nutrients: antioxidants, flavonoids, carotenoids, anthocyanins, folate, and melatonin. Kiwifruit are remarkably high in Vitamin C with exceptional digestive benefits, due to its harmonious composition of various bioactive components (dietary fibre, potassium, vitamin E and folate, antioxidants, phytonutrients and enzymes).

Vitamin C prevents the oxidative stress processes in our body and in particular helps as antioxidant defence and as a neuromodulator in the brain. Only two medium kiwi fruits would provide 140% of daily intake of vitamin C and lead to increased vitality, less fatigue and improved mood feelings and vigour a 2013 study found  (Car, et al). Furthermore, a 2017 Cochrane study on the use of Kiwi fruit established that it can work effectively in combating chronic insomnia symptoms without the unpleasant side effects of allopathic drugs.

Caution: Vitamin C is one of those vitamins that have a controversial history. Here is why: We tend to believe that the larger quantities we gulp in the better, stronger more positive effects we enjoy. It turns out overdosing (more than 3000mg a day), Vitamin C that switches roles from friend to foe.

  1. Oranges

Oranges are the source of optimism due to their colour, their smell and vitamin C. Only a ¾ of a cup and your Vitamin C content is up to good levels and there need no more explanation. But, this is not the reason I chose it. It turns out that just smelling their fragrance helps reduce stress levels and decrease anxiety (Lehrner et al, 2000). You don’t need to drink the juice just have an orange spritzing the room and enjoy the calmness that comes to it. And … remember next time you pay a visit to your dentist for an extraction take you orange with you. Just in case…

  1. Basil

Basil is one of those staple foods that we just sprinkle here and there for their fragrance. It helps promote cardiovascular health by relaxing the muscles cells and blood vessels. In particular Holy Basil (Ocimum sanctum) also known as “Tulsi” is considered the most sacred plant in India. Tulsi is a known adaptogen that helps decrease the stress hormones in the body. Adaptogens are a select group of plants that enhance the body’s natural protective response outside stressors, in the case of the holy basil emotional or physical stress. That is to say that adaptogens do not alter the mood itself, rather help the body coping better in a stressful situation.

I like using it in smoothies and to flavour certain foods.

  1. Nuts

Brazil Nuts. Despite their name, they are not nuts but rather seeds of a vulnerable but longest lived tree in the Amazon forest: Bertholletia excelsa. They are an excellent source of Selenium. Selenium is a power antioxidant able to reduce stress due to its capacity to neutralise excess free radicals (Brenneisen et al 2005) similarly as vitamin C. However one needs significantly less selenium to do so less than 100 micrograms a day. That means one would eat only one Brazil nuts a day.

Snack on walnuts and almonds. They are packed with beneficial fats that are known to support brain function. In particular, walnuts provide a specific fat known alpha linolenic acid (Holly et al 2018) known to improve learning. A small amount of only 15 g of walnuts a week may do wonder if actively learning new things according to a 2018 study (Holly et al, 2018). Almonds are the best source of natural vitamin E. A handful of almonds will provide 50% of the daily vitamin E requirement: around 7mg.

  1. Sweet Violets – Viola Odorata

Ever wondered why do you like the violets fragrance? The aroma compounds, termed ionones, in the violets mess-up with our sense of smell. One moment we think we got their sweet scent in, the next we can’t smell a thing. The ionones desensitise our olfactory system: the scent disappears for a short while as the ionones bind and shut off the scent receptors so we can’t smell the violets for a short time. After taking a breath the smell reappears. Josephine, Napoleon’s first wife, used this charming trick to make herself more fascinating.

But behind the trick, hides a medicine giant. As a nutraceutical, Persian Pharmacopeia shows its use in the form of sugar-coated flowers called Gulqand (Afsari Sardari et al 2018). It is used to combat fever and coughing in lung related disorders (pleurisy, pneumonia). Sweet violets have a slight mucilaginous quality (Ameri et al, 2015), that is extremely soothing and cooling to mucous membranes.

The reason I mention it here is due to its ability to combat chronic insomnia (Feyzabadi et al 2014). Although, in this research the plant was not used as a nutraceutical, rather the fragrant compounds from dried Violets was extracted in almond oil then used as intranasal drops. The participants were suffering from chronic insomnia in its various forms: difficulty initiating or maintaining sleep without suffering from any other major disorders (including major depression, generalized anxiety disorders, psychosis, drugs abuse, neurologic diseases). The treatment, involving the violet oil, consisted in taking intranasal drops nightly before going to sleep for a month. The sedative activities were assessed as very favourable despite the small batch of participants.

I admit that as a scientist, this is a reasonable beginning. I would rather consider the nutraceutical properties of this plant for its plant-derived melatonin bioactivity (Ansari et al 2010).

How to take it

  • Eat the flowers raw, pluck them from your garden if you happen t accidentally grow them; do not overindulge;
  • Sprinkle flowers on salads, smoothies, etc
  • Make a tea from fresh or dried flowers. The colour of the tea is blue. It turns purple if add a few drops of lemon juice. Something nice to try.

Summary of what to do to keep anxiety level under control with Nutraceuticals:

  • Two kiwifruit per day: benefit of vitamin C;
  • ¾ cup freshly squeezed orange juice: benefit of vitamin C plus orange fragrance;
  • Have some leafy green salads: benefit of magnesium;
  • Eat a banana before or when facing a stressful situation: benefit beta-blocker effect;
  • Eat only one Brazil nut: benefit of selenium;
  • Eat a handful of Almonds: benefit vitamin E;
  • Eat a few sweet violets: benefit helps improve sleep;
  • Eat 15 g walnuts a week: benefits alpha linolenic acid.

What Should you Know before Using Nutraceuticals as Mood Enhancer?

Always speak with your doctor before deciding to try a Nutraceutical. These foods may interact with other medications and may cause side effects that could adversely influence your health.

This blog is for information only. Do your diligent homework, talk to your doctor and enjoy a natural mood enhancer — and potentially greater well-being.

Resources

Ameri, A., Heydarirad, G., Jamileh Mahdavi Jafari, J.M., Ghobadi, A., Hossein Rezaeizadeh, H. & Choopani, R. (2015). Medicinal Plants Contain Mucilage Used in Traditional Persian Medicine (TPM), Pharmaceutical Biology, 53(4), 615-623, https://doi.org/10.3109/13880209.2014.928330

Afsari Sardari, F., Azadi, A., Mohagheghzadeh, A., & Badr, P. (2018). Gulqand: A Nutraceutical from Sugared Petals. Traditional and Integrative Medicine, 3(4), 180-185. Retrieved from https://jtim.tums.ac.ir/index.php/jtim/article/view/164

Ansari, M., Rafiee, K. h., Yasa, N., Vardasbi, S., Naimi, S. M., & Nowrouzi, A. (2010). Measurement of melatonin in alcoholic and hot water extracts of Tanacetum parthenium, Tripleurospermum disciforme and Viola odorata. Daru : Journal of Faculty of Pharmacy, Tehran University of Medical Sciences, 18(3), 173–178. https://pubmed.ncbi.nlm.nih.gov/22615614/

Brenneisen, P., Steinbrenner, H., & Sies, H. (2005). Selenium, oxidative stress, and health aspects. Molecular aspects of medicine, 26(4-5), 256–267. https://doi.org/10.1016/j.mam.2005.07.004

Carr, A. C., Bozonet, S. M., Pullar, J. M., & Vissers, M. C. (2013). Mood improvement in young adult males following supplementation with gold kiwifruit, a high-vitamin C food. Journal of nutritional science, 2, e24. https://doi.org/10.1017/jns.2013.12

Cobley, J.N., Fiorello,M.L. Bailey, D.M. (2018). 13 Reasons why the Brain is Susceptible to Oxidative Stress, Redox Biology, 15 (490-503). https://doi.org/10.1016/j.redox.2018.01.008.

http://www.sciencedirect.com/science/article/pii/S2213231718300041

Feyzabadi, Z., Jafari, F., Kamali, S. H., Ashayeri, H., Badiee Aval, S., Esfahani, M. M., & Sadeghpour, O. (2014). Efficacy of Viola odorata in Treatment of Chronic Insomnia. Iranian Red Crescent medical journal, 16(12), e17511. https://doi.org/10.5812/ircmj.17511

Holly C. Miller, Dieter Struyf, Pascale Baptist, Boushra Dalile, Lukas Van Oudenhove, Ilse Van Diest. (2018). A mind cleared by walnut oil: The effects of polyunsaturated and saturated fat on extinction learning, Appetite. 126:147-155. https://doi.org/10.1016/j.appet.2018.04.004.

J Lehrner, J., Christine Eckersberger, C., Walla, P., Pötsch, G. & Deecke, L. (2000). Ambient odor of orange in a dental office reduces anxiety and improves mood in female patients. Physiology & Behavior, 71: 1–2 ( 83-86). https://doi.org/10.1016/S0031-9384(00)00308-5

Nodtvedt, O.O., Hansen, A.L., Bjorvatn, B., Pallesen, S. (2017). The Effects of Kiwi Fruit Consumption in Students with Chronic Insomnia Symptoms: A Randomized Controlled Trial. Sleep and Biological Rhythms, 15(2), 159‐166. https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01365601/

Poljšak, B., Ionescu, J.G. (2009). Pro-Oxidant vs. Antioxidant Effects of Vitamin C. in Kucharski, H and Zajac, J (Eds.), Handbook of Vitamin C Research: Daily Requirements, Dietary Sources and Adverse Effects (pp. 153-183). Nova Science Publishers, Inc.

Rajasekaran, A. (2017). Nutraceuticals. S. Chackalamannil, D. Rotella, S. E. Ward (Eds.), Comprehensive Medicinal Chemistry III (pp. 107-134). Elsevier. https://doi.org/10.1016/B978-0-12-409547-2.12287-5. (http://www.sciencedirect.com/science/article/pii/B9780124095472122875)

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FEED Your Trillion Workers

Microbiome Boosting Strategies to Keep You Healthy

Some say that we’re more microbe than human. And guess what: this is not a myth anymore. We develop the gut microbiome by age 3, but this can be altered depending on the environmental factors determining the diet type one follows. Currently, we know that there are about 30 to 40 trillion microbes living within us and working for or against us (Holmes & Rosewarne). That is all depending who we feed and what we feed them with. As we move through life and different environments, our microbiota changes, evolves or de-evolves.

Want to know more? Follow the links in the references for an in-depth analysis of this topic. This blog is about how to boost a diverse microbiome on fresh produce in a relatively short time. The answer is in the title: FEED your trillion workers.

How to Boost Gut Microbiome?

It is relatively easy to boost the gut microbiome. To do so one must make sure that the good bacteria, the Trillion Workers, are well nourished. I made it easy for you to remember using the acronym FEED: Feast, Eat Eschew and Ditch as described below:

Feast on whole foods

  1. Increase your Dietary Fibre by eating regularly your pile of greens: 2½ cups per day would be a beneficial investment as long as you diversify your salads and leafy meals to include other green Champions, walloped with Vitamins A, C, K, antioxidants and minerals. Examples include:
    1. Arugula – or rocket known as the champion in health-promoting bacteria due to its high content of phytochemicals as well as for its cancer fighter properties (Wassermann et al, 2017);
    2. Bok choy – known for its water soluble food folates (Ware, 2018) that are beneficial to the colonic microbiota (Food and Nutrition Board, 1988);
    3. Swiss chards and kale.
  2. Consume Natural Prebiotic Fibre from whole foods. It is believed that one needs to consume in average about 5g of prebiotic fibre per day. The Prebiotics are a special kind of fibre containing high levels of inulin. Prebiotic fibres pass through the gastro-intestinal tract undigested and stimulate the growth and/or activity of certain ‘good’ bacteria in the colon; example include (Gibson, 1998):
    1. Leeks – promote healthy digestions by breaking down fat;
    2. Asparagus – the benefits of this wonder vegie are multiple: its soluble fibre content soars a…, it is a natural diuretic ( you will have a stinky pee though) and it is known to help flush your body of excess salt;
    3. Jerusalem artichoke – are delicious consumed raw or baked; see note for wind production;
    4. Apples – are high in pectin, a prebiotic fibre that helps decrease the harmful bacteria in the gut while playing a significant role in cholesterol reduction (Bernie et al, 2019);
    5. Chicory root – has a very high inulin content and it is often used as a substitute for coffee, without the benefits of the caffeine kick. Due to its high fibre content it is unsuitable for people suffering from IBS or Crohn’s disease.

A note of caution: when changing from a low fibre diet to a high fibre diet, people experience an increase in wind production. Main culprits are Jerusalem artichoke and chicory root. If this is the case, it is better to allow the body to adjust to the new diet over a period of five to 10 days.

Eat Fermented Foods

Fermented foods have been around for thousands of years and they provide the best source of probiotics: live bacteria that are beneficial for gut lining.

Probiotic yogurt. Yogurt is made by fermenting milk with different bacteria. These days supermarkets are full of yogurt products boasting on the probiotics benefits. The main question here is the following “Do they actually make it through the acidic environment of the stomach to colonise the lower intestinal tract?” Trouble is that the real impact that they might have in the gut microbiome is rather unclear. Furthermore the probiotic bacteria often loose viability during shelf storage (Mani-López et al, 2014). If you consume probiotic yogurt, a good rule of thumb is to choose the ones closer to the production date if available.

Best probiotics foods

  1. Sauerkraut –
  2. Pickles
  3. Kimchi
  4. Kombucha
  5. Natto
  6. Miso

A note of caution: Probiotics are live organisms, consumed in large quantities can lead to less beneficial effects including diarrhoea. To increase the benefits of probiotics ensure that you consume sufficient amounts of prebiotics.

Eschew artificial sweeteners

We all know that excess sugar is not good for health in general and is rather unbeneficial for gut health. So, we can access the lesser alternative: fewer calories, same taste. But it turns out that this is far from being the helper we wanted. The “sugar free” products are not always the healthier choices one can make (Ruiz-Ojeda et al, 2019). Some of them, sucralose, can disrupt the digestive health system simply because the body does not recognises it as food! Dr Axe expands on more reasons to avoid artificial sweeteners.

Ditch processed foods

Processed foods like include packaged breads and pastries, frozen pizzas, chicken nuggets, sugar-sweetened sodas, potato chips. Most of them include artificial substances (food colorings, artificial flavours) or contain food components (hydrogenated fats) that are designed to trick the taste and be effective addictive “go to” comfort foods.

Processed foods break down into compounds that are detrimental to the good bacteria and feed the bad bacteria. More often than not they disrupt the digestive system causing irritation and inflammation.

Interesting fact. Recent research just published in May 2020, in Cell Reports, shows that the nose has its own microbiome that affects our health in a similar way as the gut microbiome (Boeck et al 2020). Furthermore it shows that a specific strain probiotic, Lactobacillus casei, is beneficial for the nasal cavity although snorting yogurt is not yet an option. This is the subject for another blog though.

My story with the gut microbiome is one of overcoming pain. As a rheumatoid arthritis sufferer, I went through the highs and lows of health recovery: one in which applied nutrition knowledge led to managing this state without a shadow of a doubt. Re-stablishing the gut microbiota was the key.

Resources

Berni, R., Cantini, C., Guarnieri, M., Nepi, M., Hausman, J. F., Guerriero, G., Romi, M., & Cai, G. (2019). Nutraceutical Characteristics of Ancient Malus x domestica Borkh. Fruits Recovered across Siena in Tuscany. Medicines (Basel, Switzerland), 6(1), 27. https://pubmed.ncbi.nlm.nih.gov/30781616/ https://doi.org/10.3390/medicines6010027

De Boeck et al, 2020, Lactobacilli Have a Niche in the Human Nose, Cell Reports, 31, 107674, https://www.cell.com/cell-reports/fulltext/S2211-1247(20)30627-6

Ertem, H., & Cakmakci, S., (2017). Shelf life and quality of probiotic yogurt produced with Lactobacillus acidophilus and Gobdin. International Journal of Food Science & Technology. 53. 10.1111/ijfs.13653.

Food and Nutrition Board 1988 – Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

Holmes, A., Rosewarne, C., (2019)Gut Bacteria: The Inside Story, Australian Academy of Science https://www.science.org.au/curious/people-medicine/gut-bacteria

Gibson G. R. (1998). Dietary modulation of the human gut microflora using prebiotics. The British journal of nutrition, 80(4), S209–S212.

Megan Ware, The Health Benefits of Bok Choy, Medical News Today, August 2018, https://www.medicalnewstoday.com/articles/280948

E. Mani-López, E. Palou, A. López-Malo,. (2014), Probiotic viability and storage stability of yogurts and fermented milks prepared with several mixtures of lactic acid bacteria, J. of Dairy Science, 97(5): 2578-590, https://doi.org/10.3168/jds.2013-7551. https://www.sciencedirect.com/science/article/pii/S0022030214002549

Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Advances in nutrition (Bethesda, Md.), 10(suppl_1), S31–S48. https://doi.org/10.1093/advances/nmy037

Wassermann, B., Rybakova, D., Müller, C., & Berg, G. (2017). Harnessing the microbiomes of Brassica vegetables for health issues. Scientific reports, 7(1), 17649. https://doi.org/10.1038/s41598-017-17949-z https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5732279/

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The Medicine Citrus

Hidden Benefits of Wild Lime

Makrut (Citrus hystrix) also known as wild lime or kaffir lime is prized for its flavoursome leaves and floral scent when used in cooking. Please note that from this point on, I will refer to these leaves as wild lime leaves, as the term kaffir is offensive in some cultures1.

Cuisines of Laos, Thailand, Cambodia, Indonesia Bali, Java, Malaysia and Burma use these leaves to enchant the olfactory system and provide a complex refreshing taste for some dishes (soups, sauces, curries).

Properties: Aside from its culinary use, the wild lime leaves and fruit peels are highly prized for many medicinal uses. That is why it is also called the citrus medicine in some South Eastern Asian Countries. This is certainly backed up by its various phytocomponents (Arumugam et al, 2014) (including glycerolglycolipids, tannins, tocopherols, furanocoumarins as well as flavonoids and alkaloids). Furthermore, the oil extracted from wild lime leaves or fruit peels boast an impressive number of chemical components (more than 35 in varying concentrations). It must be noted that the chemical composition of fruit peels differs from the leaves: for instance the peels’ major component, sabinene, does not exist in the leaves. The major components in the leaves are citronellal, linalool and hedycaryol (Waikedre et al, 2010).

Benefits: In the following you will discover two of the least known benefits of this delightful wild lime citrus also known as the citrus medicine plant.

#1 Wild Lime as Depression Relief Agent

A 2007 study conducted on the use of Kaffir lime oil (obtained from fruit peels) for topical applications in aromatherapy, showed that massaging the oil on the skin affects the autonomic nervous system as well as the behaviour in healthy adults (Hongratanaworakit and Buchbauer, 2007). Specifically the topical application of diluted wild lime oil (20% in almond oil) leads to increased sympathetic activity. What is most interesting is that during the application the volunteers did not inhaled the perfumed oil, as they were provided with pure air via breathing mask. That is to say that the olfactory stimulation through the nose and mouth was eliminated. Subsequently, only the transdermal absorption was the cause of the stimulation of the sympathetic nervous. Furthermore, the volunteers also noted positive changes in some behavioural parameters, including increased alertness, attentiveness, enhanced mood and cheerfulness.

How to use: a few drops of diluted essential wild lime oil rubbed on the abdomen in the morning and relax in well-lit indoor place. When applied on the skin, the fragrant molecules easily penetrate the blood-brain barrier and are absorbed after application. The effects on the sympathetic system (heart rate, skin temperature, pupil dilation) as well as increased vigour and alertness develop after 20 minutes. Avoid its use in the evening as it enhances the alertness, according to the same study.

The Flip Side: Some of the citrus oils including bergamot, lemon, grapefruit, orange as well as the wild lime induce skin photosensitivity. That is to say that after application of wild lime oil on the skin, one should not expose the skin to sunlight or UV lamps for minimum 12 hours.

#2 Wild Lime Leaves as Mouth Ward

Periodontal disease is the most common an inflammation of the tooth-supporting tissue and bone caused by more than 300 pathogens affecting more than 50% of world population. Although a non-communicable disease, periodontal disease is known to increase the incidence of diabetes, coronary heart disease as well as cerebrovascular accidents. To date the mouth washes fighting this plague are based on ingredients that affect negatively the quality of life (taste aberrations, tooth staining as well as calculus formation).

How to use: According to folk medicine, the wild lime leaves can be rubbed onto the gums to promote good oral health. Indeed, a 2014 study demonstrated that the oil extracted from the leaves was effective against bacteria causing periodontal disease (Wongsariya et al 2014).

Here is my mouth wash recipe: Take a handful of wild-lime leaves, wash them well crunch them and placed them in a mason jar. Fill the jar with dechlorinated water and add 1 table spoon of salt. The solution is ready to use after it brews at least 24 hours. Do not drink the solution as it is very concentrated and it may cause unwanted effects the gut microbiome (nausea, even vomiting).

Thank you for visiting and reading this page.

Disclaimer: I am a qualified holistic wellness, Herbalist Aromatherapist and Nutrition Diva rather than a medical doctor or nurse. Always check with a doctor or medical professional if a medical need arises.

References

1 https://www.dictionary.com/browse/kaffir

Arumugam A, Gunasekaran N, and Perumal S. The medicinal and nutritional role of underutilized citrus fruit Citrus hystrix (Kaffir lime): a review. Drug Invention Today.2014; 6: 1-5.

Hongratanaworakit T and Buchbauer G. Chemical composition and stimulating effects of Citrus hystrix oil on humans, Flavour & Fragrance J.2007; 22: 443-449. https://onlinelibrary.wiley.com/doi/abs/10.1002/ffj.1820

Waikedre J, Dugay A, Barrachina I, Herrenknecht C, Cabalion P, Fournet A. Chemical composition and antimicrobial activity of the essential oils from New Caledonian Citrus macroptera and Citrus hystrix. Chem Biodivers. 2010; 7(4):871-7. doi: 10.1002/cbdv.200900196. https://www.ncbi.nlm.nih.gov/pubmed/20397222

Wongsariya K, Phanthong P, Bunyapraphatsara N, Srisukh V, Chomnawang MT, Synergistic Interaction and Mode of Action of Citrus Hystrix Essential Oil Against Bacteria Causing Periodontal Diseases. Pharm Biol. 2014; 52(3)273-280 doi: 10.3109/13880209.2013.833948. https://pubmed.ncbi.nlm.nih.gov/24102651/

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The Serenity Plant

Purple flowers of Lavandula angustifolia

Lavender: the most magical of all herbs enchants the olfactory system as well as the visual system. It makes the last month of the year be filled with its grace and beauty. Symbol of serenity, purity, silence, devotion, and calmness, lavender speaks of elegance and refinement from fragrance to its marvelous colour spectrum.

There are many varieties of Lavender. This blog will only consider the Lavandula angustifolia family, although even this includes hundreds of hybrids and cultivars.

Properties: Historically, the plant has been valued for its beauty and soothing properties. This timeless herb has limitless possibilities when it comes to healing, due to its major chemical components linalool and linalyl acetate. Some minor components can also be found in lesser percentage and include cineole, terpines and sometimes camphor. Therapeutically, Lavender has impressive qualities (Koulivand et al 2013):

  • Adaptogen, less known
  • antiseptic,
  • anti-depressant, sedative,
  • prevents scarring,
  • as well as it is capable of many important jobs for the whole body (skin, muscular and digestive ailments to nervous disorders).

Benefits: In the following you will discover two of the least known benefits of this marvelous plant.

#1 Lavender as Adaptogen

This is one of the less known properties that lavender possesses: it can either bring balance to the nervous system either by energising or sedating.

Adaptogens are a group of herbs that helps us manage stress as we encounter it. Although this classification is often complicated and the time allocated to this blog does not permit to go into too much detail. Generally, adaptogens help the body build up resilience to stressful situations. They do so by adjusting the hormone levels and acting on the hypothalamic-pituitary-adrenal axis, so that one’s body may remain in constant balance. However the complete mechanism is much more complex. In short: Lavender seems to adapt to the needs of the person using it.

How to use: a few drops of undiluted lavender essential oil rubbed the neck would wake one up in the morning better than a cup of coffee. This has to do with the main component in the lavender essential oil, linalool. When applied on the skin, this chemical is absorbed and reaches peak levels in the body approximately 19 min after application (Jager et al, 1992). Coincidentally, the traditional morning coffee would have similar properties when ingested. Interestingly, linalool abounds in other foods including, orange juice, cocoa, basil, guava, peach, plum, pineapple and passion-fruit.

However if you are tired in the evening, it is better to have a relaxing bath with just a few drops of lavender oil. It will help calm down the nervous system and induce a sound sleep without interruption.

#2 Lavender as Brain Waves Improver

Mental fog was also discussed in a previous blog entry. It has to do with the level of activity of certain brain waves responsible with the relaxation.

How it works: 3 minutes of inhalation of diluted lavender essential oil (only 10%) affects in a positive way the brain waves responsible with mood feelings and serotonin production, leading to decreased anxiety (Diego et al, 1998).

Safety and Precautions: Short-term use of lavender essential oil is usually regarded relatively safe. However, it should be used with caution or not at all by people allergic to lavender (Brandão, 1986). Furthermore, it is ingestion of lavender during pregnancy and breastfeeding should be avoided.

I encourage you to experiment, taste and enjoy the presence of lavender in your life. More so enjoy the serenity and purity it offers during Holiday season.

Thank you for visiting and reading this page. Happy New Year 2020.

Disclaimer: I am a qualified holistic wellness, herbalist aromatherapist and nutrition Diva rather than a medical doctor or nurse. Always check with a doctor or medical professional if a medical need arises.

References

Brandão FM. Occupational allergy to lavender oil. Contact Dermatitis. 1986;15(4):249–250. https://www.ncbi.nlm.nih.gov/pubmed/2948764

Diego MA, Jones NA, Field T, et al. Aromatherapy positively affects mood, EEG patterns of alertness and math computations. International Journal of Neuroscience. 1998;96(3-4):217–224. https://www.ncbi.nlm.nih.gov/pubmed/10069621

Jager W, Buchbauer G, Jirovetz L, Fritzer M. Percutaneous absorption of lavender oil from a massage oil. Journal of the Society of Cosmetic Chemists. 1992;43:49–54. https://www.scienceopen.com/document?vid=40001561-4557-427d-8cbe-cc65a5372551

Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013; 2013:681304. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

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The Fidelity Plant

BIBITherapy_Rosemary Blossom

Among friends, there is no secret by now that I am in love with blue. So there you have it another bluish blossoming plant that not only is heavenly beautiful, it is a feast for the senses and it is also tremendously important for our computing centre.  The plant is none other than Rosemary, Rosmarinus officinalis or Salvia Rosmarinus new scientific name since 2017. There plant may have pink white or blue flowers depending on the cultivar.

Symbol of love, fidelity and loyalty rosemary has been connected to memory for centuries. Ancient Greek students were known to wear rosemary garlands around their neck during their exams.

So why writing this blog, since my splendiferous blue rosemary is not in season anymore. Well it is because the reason behind is REMEMBERING its beauty and colossal benefits that are attached to it. But more importantly it is because it is Christmas time again and the plant can be used as a little Christmas tree.

Again if you have a green thumb, go grab a seedling or two from Bunnings and plant it in your front yard. It will not disappoint you and you can even grow it next to your sage if you planted it already.

Properties: Rosemary has a unique aroma which is a mix of camphoraceous, floral and herbaceous depending on variety. The plant has highly medicinal properties, so that is why it has been used since ancient of times. B no means the list provided here is a complete one:

  • Anti-inflammatory, anti-rheumatic
  • Anti-nociceptive: inhibits the sensation of pain which goes through nerves to the brain
  • Digestive improver
    • Cholerectic – improves the volume of bile produced, thus easing the digestion of fats resulting in better cleansing of the gut system.
    • Cholagogue – stimulates the discharge if bile acids
    • Carminative _ helps expelling intestinal gas

Benefits: In the following you will discover two of the most prevalent benefits of this marvellous plant.

#1 Rosemary as Anti-Rheumatic Pain Agent Fighter

This plant is packed with anti-oxidants: two of which are the caffeic acid and rosmarinic acid that can help our health system suppress unruly inflammatory enzymes and enable us to regain the balanced health. Knowing first-hand what rheumatic pain is and how it affects my daily activities, I have used the plant in both teas and essential oil as topical application. As it is well known that the mode of administration of chemicals make a significant difference in terms of the level of the response, the topical application worked better to alleviate my pains. This benefit comes from the fact that the rosemary essential oil is anti-nociceptive and analgesic in nature. It is also backed-up by science (Degner et al 2009). Topical application of diluted essential oil (5 drops of essential rosemary oil to one table spoon of carrier oil) massaging the aching joints or muscles. I also like grinding it and use it as a salt enhancer.

#2 Rosemary as Clear Mind and Increased Mental Awareness Agent

Mental fog is unquestionably exasperating. Confused… distracted… lacking metal clarity and focus… never knowing what on earth is happening that nothing gets finished. Although, “brain fog” is not a medical condition, it affects one’s daily life negatively and more often than not, the coffee machine is the one we tend to surrender to. Well interestingly enough, recent studies show that not only brain fog is fixable without the coffee boost but also it affects in a positive way the alpha brain waves leading to decreased depression. This can happen only resorting to inhaling the unparalleled rosemary fragrance (Sayorwan et al, 2013). Furthermore, consumed in culinary quantities, was found to be beneficial for improving the cognitive function in the elderly Pengelly, et al 2012).

Highly recommended for use as a diffuser in the car during this holiday season when one needs to stay super alert if driving on a long distance trip

Rosemary oil can be found at any chemist pharmacy these days; one drop of oil on a tissue will surely energise the brain better than a coffee.

Rosmarinus officinalis essential oil is usually regarded as nontoxic, non-sensitising and non-irritant when used in sufficient dilution. However, individuals with hypersensitive skin should manifest caution. Furthermore, it is safer not to be used in pregnancy. The plant, Rosmarinus officinalis has no known toxicity and has no contraindications in culinary preparations.

Disclaimer: I am a qualified holistic wellness, herbalist aromatherapist and nutrition Diva, I am not a medical doctor or nurse and do not play one on the internet. Always check with a doctor or medical professional if a medical need arises.

References

Degner et al, 2009, Complementary and Alternative Therapies and the Aging Population, pp: 541-562, Chapter 26:Health Benefits of Traditional Culinary and Medicinal Mediterranean Plants https://www.sciencedirect.com/science/article/pii/B9780123742285000263

Sayorwan et al, Sci Pharm., 2013, 81(2): 531–542. Effects of Inhaled Rosemary Oil on Subjective Feelings and Activities of the Nervous System. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3700080/

Pengelly et al, J of Med Food, 2012, 15(1) .Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population, https://www.liebertpub.com/doi/10.1089/jmf.2011.0005

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The Salvation Plant

Flowers of Salvia Oficinalis Plant

3 Science-Based Benefits Everyone Should Know About

The Plant: There are a several forms of sage that are cultivated for their use as a culinary or medicine herb. This blog is about the most common one is the common sage: Salvia officinalis. Sage’s botanical name, Salvia, mean the “Salvation Plant”, name given for a good reason, as you will discover in the next few paragraphs.

Sage blossoms bring a smile on my face every time I see them in my little front yard. And Oh dear do they smell heavenly wonderful. If I close my eyes I can even remember their scent. Do you find this odd?

But let’s get back to why do I write this blog? Yes! Yes, you guessed: it’s sage season Melbourne! So I am here to remind YOU to enjoy the benefits of this wonder-magic plant. I just made-up this word and hope the reader is not too offended.

So my advice to you, whether you have a green thumb or not, go buy some seedlings of the common sage and plant it in your front yard or back yard. It is useful and it adds beauty to your garden as it can grow in beautiful shrub. And I can assure you: the possum friend will not eat it!

Benefits: In the following I will provide you with the most common and scientifically-backed benefits that I also have tested.

#1 Sage as Cholesterol Balancing Agent

This plant is packed with loads of nutrients, vitamins and minerals that can help our health system restore without any nasty secondary effects. Most importantly, its bioactive components, antioxidants (Jakovljevic et al, 2019), in the form of polyphenols have been researched extensively by many reputable Laboratories. Turns out that drinking only a cup of sage tea twice daily for about 2-4 weeks is able to balance the cholesterol: increasing the levels of the “good” one (HDL) while lowering the levels of the “bad” guy (LDL) (Sa et al, 2009).

#2 Sage as Remedy for Hot Flushes in Menopausal Women

Hormonal balance is out of whack when experiencing hot flushes. The fridge is never cold enough and daily hot flushes are not something one wishes to experience. Good news is that drinking sage tea daily for a period of two months has positive effects, reducing the intensity and frequency of hot flushes (Bommer, et al, 2011). The tea can be made from either fresh flowers or dried plant.

#3 Sage as Mental Acuity Improver

Essential oil from Sage (Perry et al, 2003), can help alleviate symptoms related to Alzheimer’s disease. It improves digestion and it also helps improve brain neuropathways. Most notably, after 6 weeks of being exposed to the oil of sage. In the referenced study the volunteers were given 2 drops of the oil. Since this involves the ingestion of an essential oil, it is best to consider using the sage plant fresh or dried in food or consumed as beverage.

The plant, Salvia officinalis and its oil has no known toxicity and has no contraindications. My preferred way to use it is to drink an infusion during the day. In order to get the wonderful benefits sage has on offer I also like grinding it and use it as a salt enhancer.

Guess what tea am I sipping while writing this blog?

Disclaimer: I am a qualified holistic wellness, herbalist aromatherapist and nutrition Diva, I am not a medical doctor or nurse and do not play one on the internet. Always check with a doctor or medical professional if a medical need arises.

References

Bommere et al, Adv. Ther., 2011,28(6):490-500, First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes. https://www.ncbi.nlm.nih.gov/pubmed/21630133/

Jakovljevic M. et al, Plants (Basel Switzerland), 2019:,8(3) Bioactive Profile of Various Salvia officinalis L. Preparations, . https://www.ncbi.nlm.nih.gov/pubmed/30845696

Sa et al, Int J Mol Sci. 2009:10(9):3937-50, Sage tea drinking improves lipid profile and antioxidant defences in humans. https://www.ncbi.nlm.nih.gov/pubmed/19865527

Perry et al, Pharmacol Biochem Behav. 2003:75(3):651-659, Salvia for dementia therapy, https://www.ncbi.nlm.nih.gov/pubmed/12895683/

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Secrets of a Sticky Weed

Spring is here and with it Weeeeeeds!

They are everywhere.

I hate them! I love them! I hate them I …..use their secrets holistically!

You guessed, I have again the Herbalist Hat on.

Today I choose one weed that used to bother me a lot in the past.

It turned out that it was the weed that my body needed the most in the process of recovering from some serious autoimmune illnesses I have been blessed with.

This plant, Cleavers (Galium aparine), is known under many different names including sticky weed, Velcro plant or goose grass. It grows everywhere in my garden and I cannot say it is my favourite. Every time I collect it, inevitably I also get a little skin irritation.

The plant is edible, leaves, stems as well as the fruits, mostly cooked. Due to its clinging nature (Auld B.A. and Medd, 1987) it is less palatable when attempting to eat it raw.

This sticky plant harbours many secrets. The ancient Greeks used the stems in the form of a coarse colander to strain milk. In Anatolia the plant is known these days as the Yogurt plant, because of an enzyme that curdles the milk. Similar uses of the plant are in practice in Sweden as well.

Benefits. Current research on Cleavers and its use for human consumption is sparse. However, the very many chemical constituents, including but not limited to monotropein, asperuloside, tannins, flavonoids or polyphenolic acids (Deliorman et al, 2001) demonstrate that the plant pharmacological properties are yet to be demonstrated by the modern science. Therefore the secrets this plant possess are about to be unveiled by modern science.

Given the lack of substantiated evidence I will mention only the very well-known applications of Galium aparine (Maud, 1971), as outlined below:

  • Slimming effect: possible due to the asperuloside component, known to increase metabolic rate in mammals;
  • Supports the lymphatic system
    • Promotes lymphatic drainage;
    • Breaks up lymphatic congestion (enlarged lymph nodes) especially in the pelvis,
    • Acts in general as a lymphatic tonic;
  • Diuretic;
  • Choleretic: it stimulates the flow of the bile;
  • Can be used as a coffee substitute: dried and roasted fruits of the cleavers;
  • Its medicinal effects are great if used in soups;
  • Cosmetic benefits
    • Hair tonic : rinsing the hair with cleavers tea infusion;
    • Facial rejuvenation and anti-wrinkles action.

The plant has no known toxicity and has no contraindications.

Best ways to use the plant is to drink a stronger infusion during the day.

Harvesting the plant: should be performed while the plant is in the growing stage with its bright green foliage.

How to use it: Teas and facial cleanser

#1 Diuretic Cleavers Infusion Tea

  • 3 table spoon of dried plant
  • 500 ml boiling water ;
  • Let it sit for a good 20 minute;
  • Strain and drink throughout the day.

This tea is useful to stimulate the lymphatic flow. It has a gentle purgative action due to a chemical in the plant called asperuloside. It also aids the bile. Drink small quantities during the day.

# 2 Natural Facial Cleanser

Cleavers makes an excellent facial cleanser and wash. The chemical components in the form of acids, polyphenolic, tannic and citric acids help tightening the skin. Excellent against those wrinkles and sags we all want to get rid of as the skins matures due to aging.

  • 1/3 cup of dried Galium aparine
  • 500 ml boiling water
  • Let the plant steep for a good hour
  • Wash the face as you would any other facial cleanser.
  • To be effective it has to be used several times a week.

So what are we all waiting for? Let’s gather Galium aparine before going to seeds and enjoy a detox cuppa!

What a great secret gift we have with this sticky weed.

Disclaimer: I am a qualified holistic wellness, herbalist aromatherapist and nutrition guide; I am not a medical doctor or nurse and do not play one on the internet. Always check with a doctor or medical professional if a medical need arises.

References

Auld B.A. and Medd, R. W., Weeds – an illustrated botanical guide to weeds of Australia, 1987, (2nd Ed), Melbourne, Inkata Press. https://trove.nla.gov.au/work/9658129?selectedversion=NBD4476220

Deliorman D. et al, Pharmaceutical Biology, 2001:39(3):234-235, Iridoids from Galium aparine. https://doi.org/10.1076/phbi.39.3.234.5928

Grieve, Maud , 1971. “Clivers”. A Modern Herbal: The Medicinal, Culinary, Cosmetic and Economic Properties, Cultivation and Folklore of Herbs, Grasses, Fungi, Shrubs, & Trees with All Their Modern Scientific Uses, Volume 1. Dover Publications. p. 206. ISBN 9780486227986

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The Violets Season

Welcome back my dear reader! My love for nature and its wonders is growing to such a speed that I have forgot to post my monthly blog in July and August is almost gone.. He! He!

So coming back to plants, there are so many that I have progressively started to love and introduce in my daily use. Today, my focus is on one of my favourite weed from my garden: the sweet violet (Viola Odorata). It’s in season at the moment and delights the eye as well as the smell.

But little did we know that the sweet violets, flowers and leaves, are edible as well as have medicinal properties. Their extravagant perfume has been appreciated by many in the past history. It is said that Napoleon Bonaparte was attracted by the soothing sweet aroma that makes one smile. He was known to his supporters the Corporal Violet.

A snippet about Napoleon’s love for violets: Violets are native to the Mediterranean, including Napoleon’s home island of Corsica. Therefore he would have been very familiar with the adorable happy little hardy flowers. Perhaps he may as well have picked violet bouquets for his mother as a boy. What we know for sure from history books is that the sweet scent of violets was the favourite fragrance of his first wife, Josephine. Not only she wore violets on her wedding day but every year, on the anniversary of their marriage, Napoleon sent her a bouquet of violets. Napoleon would wear a perfume specially made for him with violet base. (Kane, 2015)

According to the “doctrine of Signatures” herbs will have the shape, color, texture of the organ/system are good to use as remedy. In the case of the Viola, it resembles the heart shape; therefore it would mend an emotionally broken heart. Since time immemorial this humble, yet powerful plant has been used for many ailments. Current research on Viola demonstrated that its chemical constituents, in the form of alkaloids, salicylate, saponin, mucilage, or vitamin C are responsible for the acclaimed therapeutic applications (Chandra 2015) including:

  • Heart tonic both emotional as well as for physical pain;
  • Respiratory conditions;
  • Purification of the blood;
  • Treatment of skin bruises, acne or rashes.

So how can we use the plant to gain such powerful benefits?

I will share two of my favs:

A word of caution: this is a VERY powerful plant: one must use it with care in very small quantities: the saponin component from the plant may cause some stomach for some people.

#1 Violet Tea

  • Infuse 1 teaspoon of dried violet flowers in a 250 grams of warm water;
  • Let it sit for a good 20 minute;

This tea is useful to stimulate the lymphatic flow and aid the liver in purifying the blood. Furthermore it helps expectorate mucus when respiratory problems are present. Additionally, if consumed before bed time, the aroma of the flowers calms the nervous system and helps the mind to quiet down for a restful sleep.

# 2 Violet Flower Fermented Cooling Drink

This one is a very old recipe I learned of from my grandmother.

Ingredients

  • One cup clean sweet violets (viola odorata);
  • 3 Litres of water preferably boiled and cooled;
  • 5 table spoon of honey;
  • The juice from one lemon or a table spook of Apple cider vinegar;

Method:

  • Place all ingredients in a 4 litre wide open jar and let it rest/ferment at room temperature for 7-10 days.
  • Decant and distribute the syrup in flip-top bottles and place the bottles in a safe place to ferment further for up to five days or drink immediately. CAUTION: fermentation will happen more quickly in warmer temperatures. Carefully ensure that all bottles are checked for the carbonation level and release the carbon dioxide during this time. Store the bottles in a cool place.

This drink is wonderful to clear heat and detoxify.

What a great gift we have with this little purple flower.

Disclaimer: I am a qualified holistic wellness, herbalist aromatherapist and nutrition guide; I am not a medical doctor or nurse and do not play one on the internet. Always check with a doctor or medical professional if a medical need arises.

References

Chandra, et al. Curent research in Chemistry,2015, 7:44-52, Phytochemical and Ethnomedicinal Uses of Family Violaceae, https://scialert.net/fulltext/?doi=crc.2015.44.52

Kane, 2015, The Return of Corporal Violet https://regencyredingote.wordpress.com/2015/03/06/the-return-of-corporal-violet/

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