Six Popular Herbs to Help Alleviate Minor Aches and Pains

By ACHS graduate Valerie Lull, MH, CHRM

First published January 19, 2015 on  the American College of Healthcare Sciences Blog

Here is a their link www.achs.edu

I love the winter season. It brings up images of children playing in the snow, the fresh aroma of evergreens, and warm family gatherings, But for me, winter has a downside. I begin having more aches and pains especially after exercise. There are a number of herbs that work quite well to bring relief. Here are my 6 favorite herbs that are useful for minor aches and pains.

1. Ginger

Historically, ginger Zingiber officinale (Roscoe) has been used in China, Japan and India for hundreds of years. It is said that ginger Z. officinale can support healthy joints and fluid levels. The parts of the plant that are used are the underground root and rhizome. They can be made into a tea or used as a powder an extract, in capsules, and as an oil. There is some evidence that ginger Z. officinale can relieve inflammation and thereby contribute to pain relief. (1)

Dr. Krishna C. Srivastava, a researcher in the therapeutic uses of spices at Odense University in Denmark, has studied the efficacy of  ginger Z. officinale as a mild pain reliever. Small amounts of ginger Z. officinale were given daily to arthritis patients for three months. The majority of patients had significant improvement in pain, swelling, and stiffness in the morning. (2)

Some folks mix ginger Z. officinale with cinnamon Cinnamomum zeylanicum (Blume) for the soothing qualities. Personally, I like to take Ginger as a tea. There's something about the warmth of ginger tea that seems to help my minor aches and pains and cheers me up on a cold wintry day. 

2. Lavender

I have always thought of lavender Lavandula angustifolia (Mill.) as a soothing botanical that helps promote calm and sleep. I was quite surprised when I learned that it can also soothe minor pain. 

Essential oil of lavender L. Angustifolia has been traditionally applied externally to soothe burns and minor aches and pains.(3) In my case, I had a scald on my thumb, and I immediately put lavender L. angustifolia essential oil on the area. The sting subsided immediately , and a day or two later I forgot it had even occurred!

In one study, it was shown that inhaling lavender essential oil for persistent headaches may be a safe and effective support. A statistically significant number of people reported positive results.(4)

Lavender has also been shown to manage pain after surgery. In women who underwent breast biopsy surgery, it appeared that they had better pain control with the use of lavender than women in the control group.(5) Lavender L. angustifolia essential oil can also be added to the bath to soothe minor aches and pains in muscles and joints. 

3. Peppermint

When I think of peppermint, I think of after dinner mints and candy canes. My grandmother used to give me peppermint tea for cramps associated with the menstrual cycle, but I never took peppermint Mentha piperita (L.) seriously for soothing relief until I started studying herbs. In my experience, it seems that peppermint M. piperita (L.) relaxes tense muscles, which helps to relieve the cramping.

Peppermint M. piperita (L.) can also potentially soothe teeth and other nerves. Applying diluted peppermint M. piperita (L.) essential oil to the skin appears to provide nervous system support during times of stress.(6)

For folks who need help relaxing muscles, it can be helpful to apply some diluted peppermint M. Piperita (L.) essential oil to the temples and forehead. There was also a small study that suggests that this is an effective treatment. (7)

4. Pine

I have always loved the smell of pine; it brings up memories of the real Christmas trees we would have over the holidays that filled the house with the smell of evergreens. I find the scent of pine exhilarating and refreshing.

Pine bark extract shows promising evidence of bringing relief from inflammation of osteoarthritis. One recent study showed that patients treated with

a pine bark extract derived from French maritime pine had significant improvement of mild to moderate osteoarthritis symptoms.(8)

5. Marjoram
.  

Marjoram Origanum majorana (L.) is commonly used as a culinary herb. However, there is some evidence that it can help to relieve minor aches and pains. Marjoram essential oil can support health joint, muscle and cartilage function.(9) It can also support a healthy digestive and nervous system. A tea made from the leaves and flowers can also be used to maintain nose, throat, and ear health.(10)

In scientific studies, marjoram oil has shown analgesic properties. There is a constituent in the oil that interferes with the prostaglandin that causes cramps associated with the menstrual cycle. There is also a component in marjoram O.majorana (L) that has anesthetic value.(11)

6. Cinnamon

I usually associate cinnamon with the holidays and cinnamon rolls. I love chai tea with cinnamon C. zeylanicum and I also put it in my oatmeal at breakfast. 

One popular remedy for uncomfortable joints and muscles is to make a cup of tea using one teaspoon of cinnamon C. zeylanicum and 2 teaspoons of honey.(12) Another common use is to dilute 15 drops of cinnamon C.zeylanicum essential oil in 1 ounce of carrier for a soothing massage. The powdered bark of C.zeylanicum is traditionally used for headaches.(13)

While herbs are wonderful remedies, be sure to check with your health care professional before using any of these herbs and remedies. Herbs and essential oils can interact with medications that your physician may be prescribing for you. Therefore, it is best to work with a Registered Herbalist (AHG) or a Registered Aromatherapist (ARC) as well as your trusted primary care physician, naturopath, or holistic health practitioner (HHP) when using herbs and essential oils for the relief of minor aches and pains.

References

(1)Terry, R., Posadzki, P., Watson,, L. and Ernst, E. (2011). The use of Ginger (Zingiber officinale) for the Treatment of Pain: A Systematic Review of Clinical Trials. Pain Medicine, 12( 12), pp.1808-1818.

(2)Srivastava, K. and Mustafa, T.(1989). Ginger (Zingiber officinale) and rheumatic disorders. Medical Hypotheses, 29(1), pp.25-28.

(3)EBSCO CAM Review Board (2011). Lavender,Retrieved from NYU Langone Medical center website:

http://www.med.nyu.edu/content?ChunkIID=224316

(4)Sasannejad,P.,Saeedi,M., Shoeibi,A., Gorji,A., Abbasi,M. and Foroughipour,M.(2012). Lavender Essential Oil in the Treatment of Migraine Headache: A Placebo-Controlled Clinical Trial, EurNeurol, 67(5),pp.288-291.

(5)Kim,J., Wajda,M., Cuff,G., Serota,D., Schlame, M., Axelrod, D., Gutha,A. and Bekker,A.(2006). Evaluation of Aromatherapy in Treating Postoperative Pain: Pilot Study. Pain Practice. 6(4),pp.273-227.     (6)US National Library of Medicine,(2014). Peppermint:MedlinePlus Supplements.Available at: http://www.nlm.nih.gov/medlineplus/druginfo/natral705.html[Accessed 2,Dec. 2014].

(7)Gobel, H., Schmidt, G., Dorschak, M., Stolze,H. and Heuss,D(1995). Essential plant oils and headache mechanisms. Phytomedicine,2(2), pp.93-102.

(8)Cisar, P., Jany, R., Waczulikova, I., Sumegova, K., Muchova, J., Vojtassak, J., Durackova, Z., Lisy, M., and Rohdewald, P. (2008) Effect of pine bark extract on symptoms of osteoarthritis, Phytotherapy Research, 22(8),1087-1093.

(9)Lis-Balchin, M., Hart, S., Deans, S. and Eaglesham,E. (1996). Comparison of the Pharmacological and Antimicrobial Action of Commercial Plant Essential Oils. Journal of Herbs,Spices and Medicinal Plants, 4(2), pp.69-86.

(10)Webmd.com, (2014). Marjoram: Uses, Side Effects, Interactions and Warnings - WebMD. Available at:http://www.webmd.com/vitamins-supplements/ingrdientmono-563-marjoram.aspx?activactiveingredientid=563&activeingredientname=marjoram[Accessed 2 Dec. 2014].

(11)Ou, M., Hsu, T., Lai,A., Lin, Y. and Lin C (2012). Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: A randomized, double-blind clinical trial. Journal of Obstetrics and Gynecology Research, 38(5), pp.817-822.

(12)Graedon, T. (2011) Cinnamon and Honey Relieve Joint Pain.[Blog] Home Remedies Available at http://www.peoplespharmacy.com/2011/06/20/cinnamon-and-honey-relieve-joint-pain/

(13)Aagarwal,B. and Kunnumakkara,A. (2009). Molecular Targets and Therapeutic Uses of Spices. Hackensack, NJ: World Scientific Publishing, p.4.    

Be sure to check out my website at www.valerielull.com

Valerie Lull

Author

Ten Healthy Teas

valerielull923@gmail.com

     

  

  

     

   

    

  

Cumin

 Cuminum cuminun, also known as cumin, is a spice that is used extensively for cooking in India, Africa and Latin America. It was used by the ancients in in Egypt in the making of mummies. In Greece they put a bowl of cumin seeds on the table for each meal. This is still done in Morocco. Cumin is mentioned in the Bible and was used for bread and seasoning soup. In Ayurveda (the medicine of India) it is used as a tonic. In the Middle Ages cumin was used to promote love and fidelity.

Cumin is thought to boost metabolism and digestion. It is known as a carminative, which means it relieves gas and bloating. Cumin seems to relieve stomach aches when it is taken with hot water. When taken in powder form it is a laxative. Cumin is sometimes used for insomnia, respiratory problems, lactation, anemia, boils and immunity.  It is also an anti-inflammatory, antimicrobial, antifungal, and it is antiseptic.

Cumin is a great source of iron, copper, calcium, potassium, manganese, phosphorus, and zinc. It contains folate, niacin, pyridoxine, riboflavin, thiamin, vitamins A, C. E, and K. It also has carotene and lutein.

Some of the side effects include oil of cumin which may sensitize the skin to light. It can also cause low blood sugar so diabetics should be careful As with any substance used for medicinal purposes be sure to check with your health care provider before starting it. It has not been researched in pregnant or nursing women. Cumin comes in capsule, tablet and powder form

Sources:
http://www.drugs.com/npc/cumin.html
http://www.organicfacts.net/health-bendefits/seed-and-nut/health-benefits-of-cumin.html
http://thealternativedaily/detox-your-liver-and-reduce-inflammation-with-cumin
http://www.nutrition-and-you.com/cumin.html

Be sure to check out my website to learn about healthy teas at www.valerielull.com . 



Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com

Dark Chocolate and Your Gut

Dark chocolate is one of my favorite foods. Imagine my joy when I found out it is good for you!  The main problem with chocolate is the sugar and milk that are added to take away the bitter taste. This is why the dark version is better than the milk chocolate. Dark chocolate has many health benefits, but today I am going to talk about the benefits it has for your gut. All people have bacteria in their gut. There are good bacteria and bad bacteria. Chocolate is useful for the good bacteria. It is the action of the bacteria in the gut that makes chocolate good for us and available in our bodies. The bacteria love to feast on it

.

There are lots of polyphenols and antioxidants in dark chocolate. The bacteria in your gut ferments the chocolate and makes compounds that are healthy for your body. The bacteria make them into anti-inflammatory compounds that are good for your cardiovascular system. One of the components the bacteria make is polyphenols. These work to relieve inflammation and stress.They are also thought to help blood pressure.

Prebiotics are carbohydrates that are in whole foods. Your body can't digest them. But, bacteria love these prebiotics. Prebiotics are food for your bacteria. These keeps your bacteria  happy and then they are able to break down chocolate. Researchers suggest that consuming dark chocolate along with certain fruits can boost the health potential. Some of these fruits are acai and pomegranate.

When purchasing chocolate, raw cacao is the best. Candy bars are fine if they are dark chocolate and have at least 70% cacao in them. Then there are nibs, which are raw cacao beans that have been peeled and crushed.There are scientists who are studying how to make capsules from cocoa in high concentrations to help blood pressure, cholesterol, and insulin management.

Keeping your gut bacteria happy is very important. Folks with lots of pathological bacteria in their colons have problems absorbing nutrients. Enjoy dark chocolate, but don't overdo it. 1 or 2 squares a day is all you need.  


Sources:
http://articles.mercola.com/sites/articles/archive/2014/12/08/gut-microbes-make-dark-chocolate-healthy.aspx
http://www.gutmicrobiotawatch.org/gut-microbes-make-dark-chocolate-healthy/
http://www.npr.org/blogs/thesalt/2014/03/18/290922850/chocolate-turns-into-heart-helpers-by-gut-bacteria
http://articles-mercola.com/sites/articles/2014/03/31/dark-chocolate
http://thealternativedaily.co/dark-chocolate-and-your-gut-the-final-verdict

Be sure to check out my website at www.valerielull.com

Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com 

Five Herbs for Inflammation

Inflammation is a necessary response when the body is injured or infected and it helps in the healing process. It is when there is a low level of inflammation that goes on all the time that there are problems.. It can also be caused by chemical reactions in fat cells in overweight people.In the last 20 years or so many researchers have concluded that inflammation is the root cause of most of our common chronic illnesses. The solution is to do things that will cool the fires of chronic inflammation and thereby prevent these diseases. Most doctors will prescribe NSAIDS or other drugs. However, there are many simple remedies that will do the same thing without the negative side effects. There are a number of herbs that are very good for fighting inflammation. I have chosen 5 that I will write about today.

Burdock -  Burdock is known as a blood purifier and is used for detoxification. This process helps relieve chronic inflammation. It is often paired with dandelion root. Burdock root has been documented to relieve diseases like boils, sores, psoriasis, acne and leprosy.  It is thought to be helpful in diseases like syphilis and gonorrhea.

Ginger -. Ginger is well known for its anti-inflammatory properties. It has been used in folk medicine for centuries for inflammation. In recent times many researchers have found scientific support for these beliefs. Ginger works by inhibiting prostaglandin biosynthesis thereby curbing inflammation. In a study done at the University of Miami, it was concluded that ginger extract could someday be a substitute for NSAIDS. The study showed that ginger works at the cellular level. Personally I like a cup of ginger tea on cold fall and winter mornings. It warms me up and takes the edge off my arthritis.

Green Tea - Green tea contains flavonoids and polyphenols as well as antioxidants. All of these things help to fight inflammation. Green tea is thought to play a role in treating chronic diseases that are caused by inflammation. In a study done at the University of Maryland Medical Center it was concluded that green tea may help reduce inflammation connected with Crohn's disease. Green tea is readily available and easy to prepare. In most studies people drink about 3 cups a day.

Turmeric -  Some scientists think that inflammation may be the root cause in Alzheimer's disease. In India the spice turmeric is widely used in cooking. Turmeric has a constituent called curcumin that is thought to be anti-inflammatory. Researchers think that this may be the reason that India has a very low rate of Alzheimer's disease. It is easy to incorporate turmeric in your cooking. You can also use curry powder which contains turmeric.

Garlic -  Garlic has compounds that are thought to inhibit key enzymes that cause inflammation. Garlic may help to prevent asthma attacks and reduce the pain of arthritis. Some researchers think garlic may reduce joint swelling and inflammation. Garlic is useful for colds and flu. It fights the infection and that reduces the inflammation.

There are many more herbs, spices and foods that can be useful for inflammatory conditions. You may find Dr. Weil's anti-inflammatory food pyramid useful. Here's the link: http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html

Sources:
http://www.planetherbs.com/michaels-blog/dandelion-burdoc-and-cancer.html
https://www.beneficialbotanicals.com/tincture-information/burdock-root.htm
http://www.arthritistoday.org/what-you-can-do/eating-well/arthritis-diet/ginger-benefits.php
http://www.ncbi.nlm.nih.gov/pubmed/16117603
http://www.livestrong.com/article/372839-is-green-tea-an-anti-inflammatory/
http://umm.edu/health/medical/altmed/herb/green-tea
http://www.myfitnesspal.com/blot/diethack/view/top-five-health-benefits-of-garlic-119
http://www.soul-guidance.com/health/garlic.htm

Be sure to check out my website at www.valerielull.com 

Valerie Lull
Author
Ten Healthy Teas
www.valerielull923@gmail.com

Tips for Detoxification

The way most of us live these days, there is a build up of toxins in our bodies. These toxins can range from pesticides used when growing food, to air pollution, to heavy metals like mercury, lead and cadmium. It is impossible to be totally free of toxins, but we need to strive to be as free as possible from them. Toxins are part of what causes cancer, heart disease and a host of other ailments that we all could do without. Here are some things you can do to detox.

Drink pure water - Most tap water has chlorine and fluoride in it. Pure spring water is the best, and purified drinking water is next best.Get a filter for your shower.Our bodies can absorb the chlorine through the skin.

Exercise - Vigorous exercise causes you to sweat. This helps eliminate toxins through the skin.It also gets the blood circulating which carryies waste away from our cells.

Fresh air - Often our homes and office spaces become stuffy from breathing the same air over and over. There is also the threat of pollution from many sources such as smokestacks on factories and exhaust fumes from the gas we use in our cars. Try to get outside every day for awhile and breathe the air. Air out your homes. Take a trip to the park or forest. Get away to the countryside, beach or mountains periodically and breath in the fresh air. This can lift the spirits as well as help protect our bodies from toxins.

Lemon water - Lemons are important for liver detoxification. They are high in vitamin C which is needed to make glutathione. This flushes toxins out of the liver. Drinking warm lemon water in the morning is one way to get your vitamin C and there is something about the lemon water that gets things moving in your body.

Cardamon - Often called 'The Queen of Spices' originated in India. It is a diuretic and this helps flush toxins, and waste from the urinary tract, kidneys and bladder. It eliminates toxins from the digestive tract.

Dandelion tea - This  another herb that is often used as a tea to detox the liver . It is a diuretic that flushes toxins out of the body through the kidneys. There are many dandelion teas that are readily available at the health food store and on the internet. .

Burdock root - This herb is popular for liver detoxification. It is often used in detox formulas in combination with other detox herbs. In British countries it is used for things like eczema, and psoriasis.

Detoxification can be as easy as drinking a cup of tea, or getting into a steam bath or sauna, or going for a walk. It will help you feel better and help prevent unwanted diseases.

Check out my web site at www.valerielull.com .

Sources:
http://www.thealternativedaily.com/fruits-with-cleansing-power
http://www.thealternativedaily.com/detox-and-freshen-breathe-with-cardamon
http://life.gaiam.com/article/5-natural-detox-drink-recipes
http://www.betternutrition.com/herbaldetox/

Valerie Lull
Author
Ten Healthy Teas
New Email address: Valerielull923@gmail.com

Five Spices for anti-aging

While we all know that someday we will die, there are things that can be done to slow down the aging process and have a better quality of life right up to the end. Nature has provided a great many things that can help us achieve these goals. Who wants to be sitting in a wheelchair in a nursing home, and who wants to be a burden to their families? By adding these simple things to your diet you can help maintain your independence and have a quality life.

Oregano - has the highest antioxidant level of all herbs. Antioxidants are important for fighting free radicals which speed up the aging process. Oregano is also anti-inflammatory. Inflammation is a definite part of the ageing process and slowing it down is a good preventative measure. Oregano is also antibiotic and antiviral, which means it helps keep these nasty microbes under control.

 Ginger - A little sliced ginger with honey in hot water makes a delicious tea. This anti aging secret comes form India and helps reduce inflammation and reduces collagen breakdown. Sipping a cup of ginger tea on a cold fall or winter morning also has a calming effect. This is one of my personal favorites.

Turmeric - Another anti aging secret from India is Turmeric. The people in India have a much lower rate of Alzheimer's disease than other countries. This is thought to be because of the extensive use of turmeric in their diet. Turmeric contains high levels of antioxidants and inflammatory substances. Turmeric contains curcumin which many people have found can relieve arthritis pain.

Chili - can help with circulation problems and coughs and colds. It is great for clearing your sinuses. Chili contains capsaicin, which is an antiinflammatory that relieves pain. It can be obtained in ointments and patch form and is popular for relieving minor aches and pains in the body.

Cinnamon - This is a spice that was popular among the ancients for its health benefits. In recent times it has been studied for it's use in controlling blood sugar levels. A half teaspoon per day can improve insulin sensitivity which can help control weight and prevent heart disease.

It is so easy to just add a little spice to your diet. It makes your food taste good and it is good nutrition when used in moderation. If you desire to use it as a medicinal be sure to consult your health care provider because some spices may not mix well with your medications. Expert advice is always important.

Sources
http://www.worldhealth.net/forum/thread/733/highly-recommended-anti-aging-spices-to/?page=1
http://www.worldhealth.net/forum/thread/99334/oregano-one-of-the-most-beneficial-spi/?page=1
http://www.huffingtonpost.com/2013/11/09/anti-aging-secrets_n_4234137.html
http://www.agein.com/use-this-anti-aging-spice-to-fight-disease-3338

To access my web site and learn about teas go to www.valerielull.com

Valerie Lull
Author
Ten Healthy Teas
Lullval@clearwire.net

Matcha

Matcha is a tea that comes from Japan. It is traditionally used in the Japanese tea ceremony. Matcha is the leaf of the tea plant that is finely powdered, it is mixed into a froth and consumed. It is thought to be more nutritionally valuable because being in powder form it is more accessible to the body. One is getting the actual leaf rather than a water extraction.

One serving of matcha is equal to ten servings of regular green tea as far as nutrients and antioxidants are concerned. Matcha is stone ground. According to a Tufts University study matcha has 20 times more antioxidants than pomegranates and blueberries.

Matcha boosts energy throughout the day according to a study and another study found that it improved physical endurance by 24%. It assists in burning calories and does not raise blood pressure or heart rate. Matcha also serves as a cleanse for the body and is a good part of a detox regimen. Some researchers claim that matcha can promote weight loss, support healthy blood pressure, lower cholesterol, enhance mood and reduce stress. The reality is that very few studies have been done on matcha as opposed to regular green tea.

Matcha is grown differently than other teas. The plant is covered before picking. This causes its deep green color. After the harvest the leaves are ground into a fine powder that is also used in food products like ice cream, candy bars and baked goods.  For some people matcha is an acquired taste, though others think it has a sweet taste.

Matcha can cause stomach problems or constipation in some people and it is wise to consult your health care provider if you decide to use it for medicinal purposes.

Sources

http://www.matchasource.com/matcha-tea-health-benefits-s/14.htm
http://www.drweil.com/drw/u/ART02735/green-tea-benefits
http://altmedicine.aboaut.com/od/greentea/a/Matcha.htm

Check out my website at www.valerielull.com for more information about healthy teas.

Valerie Lull
Author
Ten Healthy Teas
Lullval@clearwire.net