Nettles - More than a sting in this tale......!

Catherine Schofield - Medical Herbalist, discusses the healing powers of the humble Nettle 

Nettles are a wonderful medicinal weed  - there's more than a sting in this tale..!

One of the joys of spring for me undoubtedly is seeing the new bright green shoots of all our wild plants emerging in the hedgerows, woods and waysides. Some bring with them the instant joys of their flowers, whilst others just doggedly drill their way up through the winter-hardened ground to once more populate our world with green. Many of these plants are at most under-appreciated or perhaps even reviled by some – the nettle is one such. 

It is admittedly a plant with attitude – invasive and most of all that famous sting which, as children, we are all taught to rub immediately with a dock leaf to quell the pain. But I think it is time to celebrate its many medicinal virtues.  I wouldn't go as far as to say cuddle a nettle, but I am keen to spread word of the properties of this amazing plant.

Some say that nettles (Urtica dioica) are not indigenous to the UK, but are a long settled foreign plant - possibly introduced by the Romans who used it to treat the rheumatism they became prey to when they occupied this gray and damp island. They were said to beat themselves with the leaves to increase circulation and to provide a counter-irritant to the pain in their joints - both interesting if uncomfortable ideas - but the counter-irritant principle is still used in topical applications for aching joints. Whether this is true, I can't comment, but I do know that the Romans were skilled herbalists and it is likely that they knew the value of the nettle, much as it is still very much appreciated by herbalists today.

Nettles are helpful for many things, the root, leaves and seeds being used medicinally for a wide range of applications. Also a good source of nutrition, young nettles can be eaten as spring greens in soup (cooking deactivates the sting) as they are rich in iron and other vitamins and minerals, including vitamin C, calcium and silica, so make a healthful addition to your diet. You can also make herb vinegars using young nettles, which can preserve their qualities for the winter months.

Perhaps less well known is the fact that nettles can be made into textiles, the fibres are long enough to allow them to be woven into cloth. It is said that in World War I, some soldiers uniforms were made from nettle fibres, when other textiles became scarce.

A herb of wide medicinal use

The seed is a great 'local' adaptogen - adaptogens are a class of herbs which help the body adapt to and deal with stress which are incredibly useful to herbalists. The use of nettle seed as an adaptogen also keys into the idea that herbs which are 'local' to patients - i.e. are derived from a shared close environment, rather than from far flung corners of the earth, give a them a greater sympathetic action within the medicine. The plant itself contains serotonin, which may help with depression, although this is not one of its key actions.

The seed is also helpful for kidney problems and the whole plant is used to stimulate the kidneys, although it is thought that long term consumption may put a strain on the kidneys, because of its high silica content.

Nettles can be helpful for allergic skin complaints and for prostatitis

Useful particularly for the male genito-urinary tract - nettle root is often included in herbal remedies for benign prostatic hyperplasia (BPH) and prostatitis. The leaves are used to rid body of uric acid and so are used for gout and other rheumatic complaints and usually figure in most herbal prescriptions for osteo and rheumatoid arthritis. Similarly nettle leaf can help with some chronic skin disorders, particularly where there may be an allergic cause to the problem, such as in some eczemas and urticaria (ironically derived from the Latin for nettle and commonly called 'nettle rash').

High blood sugar in diabetes and high blood pressure will respond well to nettle and it can be used to stimulate sluggish digestive systems, where there is low stomach acid.  If these myriad uses were not enough, it is also used to nourish hair and nails because of its high silica content and is often used alongside rosemary in order to stimulate hair growth and strengthen the hair fibre.

Summer is a'comin in... sing aloud 'aitichoo'! Nettles for hay fever misery

The misery of summer hay fever is well known and many of us snuffle our way through the summer months. If you suffer from mild hay fever (or more properly, seasonal allergic rhinitis) and want a more natural alternative to over the counter remedies, you could try nettle and elderflower tea. Use a teaspoon of a mixture of dried elderflowers and nettles in a cup of boiling water, cover whilst it is brewing and then drink when cooled. Take this up to three times a day.

Nettles have a traditional reputation for quelling allergies (ironic when you think of the effects of nettles) and research seems to be confirming this traditional use. For example remedies using freeze dried nettle leaves have been shown in one clinical trial to have some positive effect against hay fever. Although not conclusive this study thought that nettles might have an anti-inflammatory on the mucous membranes (Mittman1990) However, a more recent study found that extract of nettle has been found both to be anti-inflammatory and to have anti-histamine effects (Roscheck et al. 2009). A useful addition to your nettle tea might be Elderflowers (Sambuccus nigra) which also soothe the mucous membranes and when dried or fresh they make a refreshing tea with an interesting and refreshing musky taste.

You can pick and dry your own nettles (be careful!!) but it is just as easy to get some nettle tea, ready prepared, from your health food shop. Dried elderflowers can also be bought, but can be less easy to find. However, these can be gathered from the hedgerows and should be in flower in the next couple of months (pick from bushes away from roads and from the nearer the top of the tree than the bottom – dogs can pollute the lower branches). Try to pick the fresh flowers that are full of pollen, as unlikely as this seems. it is the pollen which is thought to help with hay fever. If you gather too many you could always make elderflower cordial or wine!!

There are of course other herbal remedies that can be effective for more severe hay fever and allergies that are available through your herbal medicine practitioner.

This article is meant for educational purposes only and is not intended as a guide for self-treatment. As with all herbal remedies, if you are taking other medication, such as insulin or warfarin, are pregnant, lactating or suffering from any medical condition check with a professional before using. Make sure you buy herbs from a reliable source or if you are harvesting from the wild that you have permission, identify the right plant and pick from an uncontaminated source.

Don't take too much of anything for too long and discontinue immediately if you have any ill effects.

To make an appointment to see Catherine at Bare Health - please call 01260 408413. Her next clinic day is Tuesday 20th May 10am - 4pm or alternatively, you can email catherine@naturesbestmedicine.

References

Mittman P.(1990) andomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis.Planta Med. Feb;56(1):44-7

Roschek B Jr, Fink RC, McMichael M, Alberte RS. (2009) Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis.Phytotherapy Res.Jul;23(7):920-6.

Our Favourite Products to help you Ease your Sneeze!

Once again it is the time of year that people start to suffer from hayfever and with approximately 20% of the population suffering it has become a very common and irritating problem. Usually encountered in the spring and early summer, it is part of the group of health conditions known as allergic rhinitis – an allergic reaction to airborne substances which lead to inflammation in the lining of the nose, throat and eyes. People prone to the condition tend to develop the problem during their teenage years, and although the condition lessens in severity with age, it can certainly linger well into late adulthood. In the main, these airborne substances are pollens from grass, trees or flowers. In temperate climates such as in the UK and Ireland, pollen levels increase dramatically in spring as nature comes to life, and as the weather warms up and we head into the summer months, grass, bushes, trees and other plants grow and develop in a coordinated fashion. In this way, pollen levels are highest during spring and early summer.

Hayfever is the result of an allergy to these pollens with people being sensitive to either one or more of them, with symptoms varying from month to month and from location to location. If one is allergic to animals or house dust, this is referred to by doctors as ‘allergic rhinitis’. However, the terms ‘hayfever’ and ‘allergic rhinitis’ are often used interchangeably.

The Met office has produced a useful pollen count calender (see below) which shows an average pattern of release of the main allergenic pollen in the UK. The severity and timing of the pollen seasons will differ from year-to-year depending on the weather, biological factors and geographical location.

Hayfever - The Symptoms

The main symptoms of hayfever are experienced in the eyes, nose and throat. These commonly include:

• Sneezing 
• Itchy or runny nose
• Irritation at the back of the throat 
• Itchy or runny eyes 
• Blocked nose 
• Dry cough 

However, in severe cases, the inflammation triggered by hayfever can sometimes affect the entire body. When this happens, a number of symptoms may arise including: Feelings of tiredness or lethargy , itching all over the body or a general feeling of irritability In addition, those suffering from hayfever may exhibit a greater tendency for developing asthma, with symptoms of shortness of breath and wheezing or Eczema with itching, dryness and scaling of affected skin.

Many of the worst symptoms of hayfever are caused by histamine levels rocketing as your body reacts to pollen. The key to reducing the severity of such reactions lies in minimising allergen levels in the bloodstream and buffering the response to them. And although many of the symptoms of hayfever are triggered by nature itself, did you know that there are many remedies also found in nature that have an effective antihistamine action that can also help relieve the reactions?

A FEW OF OUR FAVOURITE NATURAL HAYFEVER REMEDIES :

1) A.Vogel Pollinosan tablets & Nasal Spray

Pollinosan tablets are non-drowsy so will not affect your ability to drive or use machinery. It can be used to help treat allergies to grass or tree pollen (hayfever), as well as allergies to dust, animals and pets (allergic rhinitis) – both conditions give rise to symptoms such as itching and watery eyes, sneezing, tickly nose or throat and a blocked nose. Pollinosan tablets can be used together with Pollinosan Luffa Nasal Spray. 

Luffa is a useful herb if symptoms manifest around the eyes and nose. Swift in its effect, it appears to deal with both blocked and runny noses, as well as watery and itchy eyes and a tickly throat. As it is taken internally, it is a good option for those who wear contact lenses and cant use eye drops. It isn’t contraindicated with other medication, including other hayfever medication.

2) Haymax - Pollen Barrier

A pollen barrier balm, HayMax, could be the answer to easing your sneezing! Simply apply around the rim of the nostrils as soon as symptoms start; and it traps the pollen before it enters your body, helping you stay symptom free longer.

HayMax has been proven to trap over one third of the pollen in the air in independent studies by The National Pollen and Aerobiology Research Unit [1]; which is enough to effectively reduce the pollen count from high to medium on all but the highest pollen count days. . HayMax works by reducing the amount of pollen getting into the body, keeping the sufferer below their trigger level, and symptom free, for longer – less pollen, less reaction.

3) Natures Aid Quercetin Complex

Quercetin, Ester C and French Maritime Pine Bark are effective anti-histamines, stabilising the mast cells, which release the cause of all the misery. Quercetin belongs to a group of plant pigments called flavonoids that give many fruits, flowers, and vegetables their colour - natural sources of quercetin include onions, apples, parsley, sage, citrus fruits and green tea. MSM, a rich source of sulphur, helps keep mucous thin, eases the breathing and nourishes the liver, which is responsible for histamine breakdown. Liquorice has an anti-inflammatory effect and is soothing for those irritated mucous membranes.

4) Pharma Nord Pycnogenol

Pycnogenol according to several clinical studies inhibits the release of histamine helping to maintain a normal response by the body to allergic or inflammatory challenge.  Since this powerful antioxidant is an anti-inflammatory, it inhibits production of pro-inflammatory mediators. Pycnogenol may help to relieve the swelling, reduce hives and help make breathing easier.

5) Stinging Nettle/Urtica

Dr. Andrew Wiel, the author of Natural Health/Natural Medicine, claims there simply is nothing more efficient than stinging nettle at relieving allergies. His belief is substantiated by past studies made at the National College of Naturopathic Medicine in Portland, Oregon. It is known that decongestants, antihistamines, allergy shots and even prescription drugs similar to Allegra and Claritin only work on the symptoms of allergies, plus they seem to lose their potency over a certain period of time. These prescription medications may also cause drowsiness, dry sinuses, insomnia or high blood pressure. Stinging nettle on the other hand doesn't induce any of these potential side effects. Stinging nettle has also been traditionally used to ease the symptoms of urticaria & prickly heat. Take in the form of a tea or as a tincture.

6) Local Honey

And don’t forget how a daily spoonful of local honey throughout the winter & spring season may help build your resistance to local pollen. Congleton’s own Howty Honey is a cold extracted floral honey from a variety of local flowers. It is a completely natural product with no additives. And if you're a lover of honey, this is one not to be missed! You can find this along with many other natural remedies for Hayfever in store at Bare Health.

For more Information & tips on how you can manage your hayfever naturally with the support of herbal remedies, supplements, homeopathy & nutrition please call into Bare Health, Congleton. We are always more than happy to chat to you to find the best natural solutions for health - tailored specifically to your needs.

We also have an experienced & professional team of Complementary Therapists available should you require a tailored one to one consultation. For more information click 'here'

The information contained within this article is intended for information purposes only and is not designed to replace the advice of your GP or healthcare professional. Always seek medical advice if taking prescribed medication or undergoing any form of treatment.

Spring Offers at Bare Health

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Beyond Greens brings together the finest green foods, essential fatty acids, fibre, whole food concentrates, phytonutrients and digestive enzymes in one formula. No other greens product offers such complete nutrition in one convenient formula, for a well balanced diet.

A diet lacking in fresh, whole foods, and consisting mainly of convenience foods with little nutritional value, is unbalanced. To help achieve a balanced diet, it is important to eat fresh, whole foods. Beyond Greens can help support that healthy balance aiding digestion and elimination, as well as the immune system.

Beyond Greens comes in powder form and blends quickly and easily into food and drink, making it great for people on the run who need an instant, nutritious boost or a quick pick-me-up snack. 

Containing premium greens from barley, alfalfa, oat and rye grasses, plus spirulina and chlorella. These greens are rich in detoxifying chlorophyll and provide a spectrum of nutritional components, helping support optimum health. For example, barley grass contains many nutrients such as calcium, magnesium, zinc, copper, selenium, B-vitamins, carotene and vitamins C and E. 

Fats that Heal

What sets Beyond Greens apart from other greens products is its high content of essential fatty acids (EFAs). Each tablespoon provides more than 1000mg of high quality flax, sunflower and sesame seed oil, derived from the same seed mixture used to produce Udo’s Choice Ultimate Oil Blend. EFAs are required by every cell of the body for proper development, optimal function and structural renewal. Furthermore, EFAs are a source of energy and endurance.

Deep Cleansing Fibre

Beyond Greens supplies soluble fibre, which carries cholesterol out of the body and feeds friendly intestinal bacteria, and insoluble fibre which provides the necessary bulk for promoting regularity.

The average person only consumes an average of fourteen grammes of fibre a day, barely half the recommended daily amount. Without adequate fibre intake, food takes much longer to go through the digestive tract, and stagnates.

The stagnating food builds up ‘sludge’, or residue that clings to the microvilli, which are hair-like projections lining the entire intestinal tract. When the microvilli are covered with residue, nutrient absorption may be compromised.

Ensuring an adequate level of fibre in the diet loosens this residue and gently scrubs the microvilli so they are able to absorb a significantly higher amount of vitamins and nutrients. This combination of fibre, detoxifying greens, and digestive enzymes makes Beyond Greens an effective, deep cleansing formula. The ingredients provide day-to-day digestive support to maintain optimal nutrient absorption.

Antioxidant Protection

Another distinctive aspect of Beyond Greens is its content of antioxidant-rich whole food concentrates and phytonutrients such as carrots, soy sprouts, kale, bilberry and standardized grape seed extract. Flaxseed is the richest known source of lignans, which are antioxidants found in plant fibre.

Digestive Enzymes

Digestive enzymes are only a few of the thousands of known enzymes. They are like scissors that cut up the foods we eat into basic building blocks that our body then absorbs and reassembles to build cells, tissues, organs, glands and entire body systems. They have been included in Beyond Greens to ensure the proper breakdown and therefore optimum absorption of the full-spectrum of essential compounds in this formula.

The combination of fibre, detoxifying greens and digestive enzymes makes Beyond Greens an effective deep cleansing formula that rejuvenates the gastro-intestinal system, and provides day-to-day digestive support to maintain optimal nutrient absorption.

BUY NOW or pop into Bare Health to receive your 10% discount.

Offer ends May 31st!

Time for a Spring Clean!

Spring is has finally arrived! And doesn't it feel great to feel the sun on our faces once again? Ok, I agree, it's not that warm just yet, but that re energised feeling when looking out of the window on a sunny spring morning as once again nature blossoms and springs to life, well, that cant be beaten and  it is so welcome after a dull and very damp winter. All around us there's evidence of new life, new energy & change.

However, whilst everything is blooming outside, are you flowering on the inside, feeling energised, healthy and ready to take on the world? Is your health blossoming? Or, is it a little stagnant and in need of a kick start?

Do you feel tired & sluggish? Is your skin dull and in need of a little TLC? Is your digestive system out of sorts - bloating? Constipation? Indigestion? Are you getting headaches? Are you emotionally drained?

Do these symptoms resonate with you? If so, there's no better opportunity for a 'spring cleanse' - time to regain your energy, vitality & 'joie de vivre'. 

PUTTING THE SPRING BACK INTO YOUR STEP

In this blog I'll be giving you some quick tips on how to help restore energy & vitality with a focus on cleansing the body, mind & soul. Why not set aside a little time to create the space to cleanse your body of toxins, replenish with nutritious food, unwind your mind and re-ignite your soul. Work towards finding your healthy balance and putting the spring back into your step so you can leap into life!

A healthy balanced diet is one of the foundations to achieving Optimum Health and should never be overlooked. Its vital to keep our digestive & eliminatory organs (bowels, kidneys, lungs,skin) in good working order so that the body can effectively digest & utilise the nutrients it needs from food and at the same time efficiently dispose of its unwanted wastes without them accumulating in the body.

DIET

1) HYDRATE! HYDRATE! HYDRATE! 

Keep well hydrated - try to drink at least 4pts of clean, uncarbonated water daily and avoid dehydrating drinks such as coffee, tea, & alcohol. Steer clear of fizzy drinks too. Substitute tea & coffee for herb teas and coffee substitutes such as Bambu. Remember your brain is 80% water and depends on it to function optimally, without adequate hydration your concentration & focus will deteriorate. Dehydration can also impair short term memory and long term memory recall. In addition, if there is insufficient fluid in the bowel there will also be constipation. Just a few of many good reasons to keep well hydrated!

2) Add 'swollen' foods to you diet, these are foods that hold water and help hydrate the body. Foods such as gentle grains, pulses & vegetables. Brown Rice & Millet are especially good grains to use.

3) Stick to proteins that are less challenging for the body to digest - e.g. pulses, seeds, fish & chicken are best. Try to avoid Pork & red meats. Dairy can also be very challenging on the digestion and produces a lot of mucous in the body, opt for dairy free milks such as coconut, rice & nut milks.

4) Fruit - try and eat indigenous, seasonal fruits where possible and always eat away from other food groups. Fruit digests much quicker than other foods. Fruit smoothies are great but be aware of the high sugar content, especially in ready to drink versions. It is always better to make your own from fresh - but again keep them in moderation.

5) A gentle cleansing diet should include: 45% Brown rice 45% Fresh Vegetables and 10% Pulses

6) Try to incorporate Raw Foods into your diet. Chopped raw veg can be used as snacks, you can also buy healthy 'Raw' snacks from your local health store. Raw Kale Chips are great and very moreish! The enzymes that occur naturally in raw food are important for health and greatly aid digestion. Eating a healthy salad a day is a great way to benefit from raw foods whilst introducing variety,colour and a whole host of healthy nutrients to your diet.

7) Reduce your intake of acid forming foods. Too many of these foods can lead to inflammation in the body and exacerbate problems such as joint pain, arthritis, skin complaints and a number of digestive complaints. Any condition ending in 'itis' suggests there is inflammation present. So its about getting your balance right. Aim for 80% Alkaline 20% acidic foods. Avoid acidic foods such as white bread, refined sugars, coffee, alcohol, carbonated drinks, chocolate, red meat & processed foods. Incorporate a daily serving of alkalising green foods into your diet such as chlorella, spirulina and wheatgrass. These powders are packed with vitamins, minerals, amino acids and antioxidants and are amongst the most nourishing foods in the world. There are great for restoring energy levels too! At the bottom of this article I have included a very useful chart from energiseforlife.com showing the various acid & alkaline forming foods. Hopefully this will provide a clearer understanding of the foods to include in your diet and those best avoided. It may be handy to print out a copy and pin it to your fridge. 

8) Avoid drinking water with meals - as this dilutes 'saliva' which is the body's best digestant. Food mixed with Saliva ensures proper digestion - which brings me onto my next point.....

9) Always chew food thoroughly. CHEW! CHEW! CHEW! Many people eat foods in such a rush i'm surprised that it even touches the sides and exits the body in the same form as it entered! Chewing your food is so important and the point at which digestion begins. Take your time when eating and never rush. Your food needs to be broken down into small pieces for its nutrients to be released and absorbed.

10) Grow your own sprouts! Sprouts are nutritional powerhouses and a great source of easily digestible protein, vitamins, minerals & enzymes. The germination process of seeds & pulses greatly enhances their nutrient and enzyme content. They are cheap & easy to grow at home on your window sill and all you need to do is add them to your food to obtain their extraordinary health enhancing benefits. You can purchase seeds/beans for sprouting from your local health store.

11) Soak linseeds or chia seeds. These seeds as well as being a great source of Omega 3, are exceptional at holding water, which can help prolong hydration in the body & retain electrolytes. They are also excellent for adding bulk to stools and improving the function of the bowels.

12) Include a variety of colourful vegetables to your diet to obtain the broadest spectrum of nutrients. Your plates of food should look like a rainbow! Organic is always the best option and ensures that your food is free of harmful chemical preservatives. It tastes much better too! Raw vegetable juices are great for helping renew vitality when we are feeling fatigued as well as being rich in health producing enzymes and vitamins, minerals and trace elements. They will also give you skin a healthy glow too! Juices should be made in a 'juicer' rather than a blender so to obtain all benefits. They should be drank soon after making so to avoid oxidation occurring and the loss of key nutrients.

13) Avoid frying food where possible and cook only with oils that have a high smoke point & remain stable at high temperatures e.g Coconut Oil or Rice bran oil. Olive Oil or flaxseed oil should only be used in salad dressings or stirred into foods once cooked. Cooking these oils will cause them to become unstable, oxidise and become carcinogenic. Steam or stir fry veg to retain their nutrients. If boiling - retain the water after cooking and use as stock, as nutrients will leach into the water during cooking, don't rinse them down the drain.

LIFESTYLE

Although nutrition is key, it isn't the only area to be spring cleaned! What about your lifestyle? Ask yourself -Are there changes that can be made here too? Have you been burning the candle at both ends and need some rest? Are you getting enough sleep? What about exercise - are you able to get out and enjoy the lovely spring weather and take in some fresh air? Even if its just going for a walk - getting away from it all out in the countryside can be a tonic in itself and very restorative. Getting more oxygen into the lungs is vital and poor breathing technique can limit our oxygen intake and hinder the release of toxicity from the lungs in the form of carbon dioxide. Its surprising how shallow our breathing becomes when under a lot of stress for example. Take time to practice deep breathing on a regular basis and really fill those lungs, increasing your oxygen intake with every in breath and releasing the toxicity with every out breath. Joining a yoga class or relaxation/meditation group is highly recommended, it's somewhere that introduces you to focusing on the importance of breath and breathing correctly. A place to focus and still the mind whilst at the same time it can be energising and revitalising! Its all about balance. Yin & Yang!

However these are only suggestions as every one of us is different and unique, our interests vary- so find that something that helps you to relax and restore your inner balance :)

We are only given this one body and it's up to us to care for it. The body will do its best in any given circumstance, however, we need to nurture it with good nutrition and a healthy lifestyle to keep it in good running order. What happens if we put the wrong fuel into our cars? Yep, you guessed, they come to a grinding halt and until we remove the harmful fuel and replace it with the correct fuel - its going nowhere.The same happens to us if we constantly take in too much of the wrong stuff - we become ill, yet we have the choice to make changes and help heal ourselves.

Id like to make an important point here though - life is about balance. Yes its very important to fuel our bodies with the right foods and engage in the right lifestyle behaviours to keep us well and healthy for a very long time. And I believe that we are all capable of making positive health changes - armed with the right information & knowledge. But life is also for living. So, if now and again you have a naughty treat or go overboard at a celebration or on holiday or simply fall off the wagon- please don't beat yourself up. The worry itself can be just as harmful. Enjoyment of life is so very important too. It's all about moderation and not letting the occasional 'blip' become an ingrained bad habit that takes its toll your health. Our bodies, if, in good working order, should be able to stand the occasional blow out and be able to repair. If we are run down or taken ill - its a warning sign - so act upon it. Keep everything in balance - know what the right foods are to eat, remove the harmful sugar laden and over processed foods and chemicals. Be aware and take steps towards better health. Find your healthy balance! Take care of your body and it will take care of you!

If you would like to make changes to your diet and you are in need of a little extra support & guidance.It may be a good idea to seek the help of a qualified & experienced Nutritional Therapist. 

For more information and advice on how you can bring about healthy changes in your life, please pop into Bare Health or call the store on 01260 408413. Our team of experienced and professional therapists are always more than happy to help.

The information in this article is for information purposes only and is not intended to diagnose or treat any existing medical conditions. Always seek the advice of a GP or healthcare professional if taking prescribed medication or undergoing any treatment prior to making any dietary or lifestyle changes.

Supporting your Sleep......Naturally

I am experiencing a prolonged period of interrupted and un-refreshing sleep and I don't really want to take any sleeping tablets from my doctor – could herbal medicine help me?

As is often the case with a simple question like this, the answer is much more complicated  The short answer is yes, herbs can help quite effectively with insomnia, but the longer answer has to acknowledge that the effectiveness of herbal remedies depends on the correct identification of what is causing the problem and also on choosing the right herbs for you.

It is a fantastic feeling to have had a really good night's sleep. Not only does it make you feel better and ready to face the day, research has shown that it really is essential for good mental and physical health. There is thought to be an association between consistently poor sleep patterns and an increased risk of developing chronic condition such as type II diabetes and being overweight. On a mental level, anyone who has suffered regularly from insomnia will know that characteristic 'cotton-wool' brain feeling the following day. Sadly, over time sleeplessness can dull our thought processes and really begin to corrode our quality of life.

It is ironic that something that should be so natural as sleep can be so easily disrupted. Although insomnia probably affects most of us at onetime or another, this can be endured if it is only an occasional night. However, if poor sleep is experienced over a period of many weeks, this becomes a more serious problem for the sufferer and is really when you should seek help.

Admittedly, insomnia can be a tough nut to crack, particularly when it is chronic and long term. One of the reasons for this is that it can have a number of root causes and may be a conflation of different factors which can be difficult to untangle. It also means that in very intractable cases, self-treatment is probably not your best option, as you will need expert help to explore your problem and certainly with herbal treatment, professional advice is recommended for chronic conditions.

Classic amongst the causes of sleeplessness are anxiety, depressive and other stress-related conditions. These will give the characteristic sleep patterns of either not being able to get to sleep, despite being tired and/or waking up in the early hours of the morning and not being able to easily resume your slumber.

Hormonal imbalances, particularly the lower levels of progesterone, experienced during the menopause (aside from overtly disruptive night sweats) can also be a cause. Physical things like pain, poor digestion (gastric reflux, for example) can also impact on sleep quality.  All these issues will need treatment if your sleep is to improve. However, for some people the reasons for entrenched insomnia are more mysterious and it may take some time to test for and eliminate possible causes and find effective treatment strategies.

Of course life-style choices, poor sleep habits, bad sleep hygiene (ditch those electronic devices with their blue screen lights at bed time, which disrupt the brain's light sensitive sleep mechanisms, for example) diet, alcohol, caffeine and over-stimulating pre-sleep activities may also impact on the quality of your sleep.

There are also some natural variations – some people actually need less sleep and you need to identify and manage this if it affects you. Older people, for example tend to sleep less at night and more throughout the day and recent research has shown that for some of us waking up in the middle of the night for a few hours might be our natural sleep pattern – the only problem being that it doesn't fit well with the demands of our early -rising modern working lives.

That said, what can be done herbally for the sleepless in Seattle and elsewhere? There are in fact, quite a few herbs that you or your herbalist can use to help you with insomnia, both for helping with sleep onset and in maintaining sleep. These are herbs which have hypnotic and/or sedative properties. Some, but not all of these, are available in many over the counter formulas. However, you do need to find the right one for you as herbs can be idiosyncratic in their actions.

Probably the best known sleep herb is Valerian (Valeriana officinalis) actually a wild British plant, which is included in many commercial sleep remedies. Back to my point about idiosyncrasy. Valerian can be a highly effective anxiolytic, mildly sedative and hypnotic herb for some people,  but others actually find it stimulating (it is estimated  that this affects about 1 in 10 people – I am one such).  A mere whiff (it is very pungent) can cast those it suits into the arms of Morpheus, whilst those it doesn't, can remain doggedly wide-awake under its influence. This is a very individually dose specific herb, it also depends, as with so much herbal medicine, on the quality of the plant material used in the remedy – a poor quality preparation often gives poor results.  Valerian may also help with low level pain relief, panic attacks and emotional stress and would be particularly indicated in those cases where this kind of additional symptomatic support was needed.

One of my personal favourite sleepy-time herbs and one that is again widely known is Passionflower (Passiflora incarnata). Quite pleasant when taken as a tea at bedtime and helpful as part of wider formulas alongside other herbal sleep aids. Its actions are similar to Valerian and it can help with both sleep onset and maintenance and has additional indications for neuralgic pain. This is one to be a little careful of, however, as it can interact with anti-depressant medications, so best check with your herbalist, pharmacist or doctor before you take it.

Lime flowers (Tilia x europea) - the aromatic blossoms of the linden tree (not the citrus) much used in France and much ignored in the UK are another good choice for insomnia. Another of the herbal teas pleasing to the palate and a gentle sedative remedy even for fractious, wakeful children. This also might be indicated if you have high blood pressure and if you suffer from excitability and tension headaches.

Lavender (Lavendula angustifolia) is well known as an aid to sleep, in the form of its essential oil - put a few drops in a bath or on your pillow. It has anti-depressant and anxiolytic actions and can help with nervous digestion.  Less well-known is that the dried flowers can be taken as a tea (unlike the essential oil – which shouldn't be taken internally). This is more effective for me personally than the essential oil. However, I find it odd to take as it is so perfumed and even though I am quite hardened to the unusual flavours of herbal tea, I always feel that I should be dabbing it behind my ears! This one is perhaps not for lovers of a traditional cup of Builders' tea

Perhaps a less widely known plant, Lemon balm (Melissa officinalis) but one found growing in many gardens, is another herb that has mildly sedative properties. This is one I have found useful for those patients whose day is still running through their minds on a continual loop as they try to get off to sleep. In my experience, it is helpful for stilling and settling the mind and if you go with the flow, it should ease you gently into sleep. This can again be taken as a warming a relaxing tea, but might not be the herb for you, if you have low thyroid problems.

Many of these herbs are found in combination remedies that you can buy over the counter, however, if these don't work for you, don't despair – you don't necessarily need to think about using sleeping tablets from your doctor.

Do remember that often symptoms such as sleeplessness can be the expression of a  range of long-standing conditions. The underlying cause of any condition will always need attention before things can improve and over the counter sleep remedies will not necessarily be formulated to deal with these. You may need a more in-depth assessment of your condition and a herbal prescription that isn't off the shelf. This is where consulting your medical herbalist scores highly. There are many more herbal options available to them and they have the training to look beneath your condition to individually tailor a herbal medicine for your needs in order to help you to (hopefully) to begin at last, to get a good night's sleep.

Catherine Schofield BSc BA MSc MNIMH is a practising herbalist and member of the National Institute of Medical Herbalists.

If you would like to make an appointment to see Catherine for a full consultation at Bare Health, please call the store on 01260 408413. 

This information is intended for educational purposes only and is not intended as a guide to self-treatment. Caution needs to be exercised with all herbs in terms of dosage and possible interactions and contra-indications and if you are pregnant, lactating or suffer from any other medical condition. Always consult your healthcare professional fist and make sure that you use the correct herbs from a reputable source

Herbal Medicine - Supporting your health with the power of plants

Have you ever thought what herbal medicine could do for you..? I think it might be a fair guess that at some time you may have done, especially if you are interested in alternative therapies.

Even though they may never have never thought of consulting a medical herbalist, the number of people in the UK who have taken or regularly take herbal preparations is enormous. It is arguably the most popular of the alternative modalities with many people self-treating with over the counter preparations ranging from simple cups of chamomile tea to help with sleep or using more complex formulations for more complicated conditions. 

Herbs have been used by humankind as medicine since our beginnings and many animals are known to self medicate with plants. It is safe to say that herbs are our natural medicine chest and it is only relatively recently, with the development of the commercial drug industry, that herbs have taken a back seat.  The reasons for this are numerous and complex including cultural, social and economic factors, but they are not necessarily to do with the lack of efficacy of medicinal plants.

It always makes me smile when people ask me if plants are effective medicine– I just have to ask them  why they drink tea and coffee, a prosaic example of plants commonly used for their 'pick me up' properties. Morphine, still one of our best pain relievers is derived from the opium poppy and the drug digoxin (still synthesised from foxgloves) keeps many a heart regularly beating. These and many more examples of herbs in common use allow me to rest my case, but they are only a small selection of the wide range of plants that have real therapeutic benefits.

Plants still feature in medical phamacopoeias and are used as the basis for old and new drugs. Aspirin and ephedrine are two common plant derivatives in widespread use. Drug companies are even now keenly researching the plant medicines of many ethnic peoples around the world to feed into new drug development.

However, herbal medicines are different to the pharmaceutical drugs derived from herbs, in that they contain the whole spectrum of the plant's constituents rather than just chemical isolates. This gives them a different action derived from the interplay between these constituents, which can cut down on side-effects and give other benefits.

That people value plant medicine is clear from the high usage of herbal products.  One of the reasons often cited for this is that they are a more natural and gentler way of treating illness and don't have side-effects. This is largely true, but herbs do have side effects – they wouldn't work if they didn't (these are good side-effects!). In fact, bad side-effects are  quite rare, but herbs do have contra-indications, interactions with other medicines and dose restrictions just like orthodox medication. Also, not all herbs are suitable for everyone, so you always need to be careful and with certain herbs - it is always best to seek professional advice.

So, how is consulting a medical herbalist different from self-medicating with herbs from your health food shop? Essentially this is similar to self-medicating for minor conditions with over the counter drugs from your pharmacist against when you need more in-depth advice from your doctor about more serious and difficult to treat conditions. A herbalist will have access to a wider range of herbs than is generally available to the general public and will use their knowledge and skill to chose and blend herbs suitable for your condition, checking dosages and interactions.  Also herbalists are trained in medical and diagnostic skills.

The actual practice of herbal medicine is more than just the herbs themselves, just as the practice of orthodox medicine is more than just the drugs. Although western herbal medicine is firmly rooted in the orthodox medical tradition and medical herbalists undergo extensive training (now usually university based) which gives them a robust foundation in the medical sciences, it is a much more natural, holistic and patient-centred therapy.

So what will happen when you visit a medical herbalist? Well, it's very like visiting your GP. You will be seen in a confidential and comfortable environment and a full medical history will be taken.  Be prepared - this may take some time!  I can take up to two hours with patients on their first visit. This gives me a picture of your health now and what past circumstances may have had an impact on your condition. Usually I explore nutritional, dietary, life-style and emotional issues as these can all feed into your presenting complaint. If necessary and with your permission, I may carry out appropriate physical examination, much as your GP would do.

We will discuss any medication that you may be taking from your doctor and I will work round this checking for any interactions with the herbs that I will choose for your medicine. I will also, if necessary, refer you to your GP if I think that anything potentially serious needs checking out.  Herbal medicine can work very well and can be used as complementary to orthodox medicine, if required. 

At the end of your consultation I will formulate a herbal remedy based on your individual presentation . This is likely to be a combination of a number of herbs whose inclusion in the medicine will each be chosen to not only give symptomatic relief, but also to help you  towards a better state of health by supporting underlying conditions. I will make the medicine up from the extensive range of herbs that I have in my dispensary, many of which are not available on general sale. The herbs will be chosen on the basis of the actions I want them to bring to the medicine and their affinities with particular conditions. 

At first I will usually give 2-3 weeks worth of medicine and then see you for a follow-up appointment to assess your progress.  As the treatment progresses then I may change the formulation in response to changes in your condition.  The aim is to help the body regain and maintain a  more healthy future state, as well as to give symptomatic relief.  The length of time you may have to take herbal medicine will depend on your condition, but I aim to see an improvement in symptoms within the first  few weeks.

Herbal medicine can work very well for a wide range of conditions, particularly those that are often chronic and stubborn to treat. Skin conditions can respond well, as can digestive issues such as IBS and Crohn's. Respiratory complaints, high blood pressure, chronic fatigue syndrome, fibromyalgia and menopausal and gynaecological problems, also men's health issues can be helped by herbs. Anxiety and stressed states also respond well.  This is by no means an exhaustive list and many different conditions cross my threshold, but if you are interested in finding out whether  herbal medicine might be suitable for you, telephone me for a no-obligation short chat, visit my website or email, I will be happy to help where I can.

Catherine Schofield Bsc (Hons) BA (Hons) MSc MNIMH (Member of the National Institute of Medical Herbalists)

Catherine@naturesbestmedicine.co.uk

COMING SOON TO Bare Health - Catherine will shortly be announcing a regular clinic day to be held at Bare Health - if you would like to speak to Catherine or make an appointment for a consultation please contact Bare Health on 01260 408413