Herbal expertise.

Working with Herbs Successfully.

The explosion of the internet makes it appear that herbal expertise is readily available. It also makes it seem that herbal expertise is not needed.

I used to have a client who came regularly to the store I worked in and was always trying something new. Week to week. She was a hard nut to crack in that she did not share much about what was going on with her. I do know that she frequented the internet as one of her main sources of information and as far as I could tell had few critical thinking skills.

This client changed frequently the herbs she was experimenting with and often didn’t purchase much of the herbs she was working with. I think money was a concern and I appreciate this. The majority of us have to prioritize what we spend our money on. But it’s not for nothing that we have the saying penny-wise and pound-foolish.

I know how frustrating it is to suffer from poor health. To struggle daily and never feel in tiptop shape, all systems go, 100%. But there is no savior out there. With herbs we sometimes need to take a deep dive. It is true that some herbs will have an immediate and noticeable action upon the body. Ironically, any herb that acts so quickly with a strong action is more likely to be toxic and less tonic. Other herbs are subtle, their action takes time to manifest and further time for us to appreciate. Milk thistle is an example. It heals and restores the cells of the liver. The average person should not feel their liver. I can imagine that one might see a reduction in jaundice from taking milk thistle but the dissolution of the bile that is making a person yellow takes time.

I may have said this before, but I say it again – all capable adults can change a light bulb in their house. To rewire an electrical panel, for the love of the mother, hire a professional electrician before you electrocute yourself. Herbal expertise costs money. My expertise has value. Working with a trained herbalist increases your chances of success. It sounds strange to say but I often think that herbs are the least of what I do. The true benefit comes from the lifestyle changes I have my clients make.

Substantive changes put my clients back on the road towards wellness and health. The herbs support them and help to relieve symptoms while they make the more critical changes to behavior. I do not know much about sailing, but I am familiar with the term tacking. To my understanding this is a way of moving a little one way followed by a little another way – all the while heading closer and closer to your ultimate destination. Herbs help people to tack.

Raised Bed for Herbs.

Raised bed made of bricks full of flowering red and yellow tulips. Other greenery forms a backdrop.

Similar.

I am lucky enough to get a raised bed for herbs to plant this summer. I am currently planning this raised bed. I’ll be honest – I am primarily a wildcrafter. Not a gardener. This process of a raised bed for is a learning experience for me.

It would have been great if I had known that I would have this bed in the fall. Some steps are more convenient when done in the fall i.e. I could put down cardboard to smother weeds.

Beginnings.

Assess the Light.

I’ve been watching this bed and looking at its orientation to the sun. It will receive more than 8 hours of sunlight per day. I am assessing it both for east/west orientation and north/south orientation. East/west to track the movement of the sun and north/south to keep plants that will be taller on the north side of the garden so that they will not shade plants on the south side of the garden.

Test the soil.

This bed had a few plants growing in it last season, but they were volunteering, and I don’t know the quality of soil. Fertilizers deal with 3 specific nutrients for soil – nitrogen, phosphorus, and potassium. With a soil test I can determine what the soil needs for fertility. If the soil needs nitrogen, I can buy a high nitrogen fertilizer. I can check the pH level. Correct acidity of the soil means plants thrive. Experts suggest soil testing your garden every 3 to 5 years. I can test this growing season and I won’t have to do it again for several years.

Size.

Ideally a raised bed is 4 feet by 8 feet. Correct size allows you to access all the plants from the perimeter. There is no stepping on the soil. When you step on the soil you compact it – destroying soil structure. Unfortunately, this raised bed butts up against a building. No access on that side. This bed is also longer than 8 feet. Plants dead centre will be hard to access. I want to keep in mind that the building will also be getting 8 hours of sunlight a day. It is dark brick and will radiate heat onto the garden long after the sun has passed.

Zone.

As a result of climate change zone is less valuable information then it used to be. Ottawa is zone 5a and 5b. These are plant hardiness zones. Any plant has a range of zones where it will thrive, however, much like I need oxygen to thrive plants need certain conditions. Plants that love southern New Mexico (zone 9b) will be unhappy in Ottawa. An experienced gardener can massage the zones – row covers, starting seedlings inside, and etc. I can use the fact the building will radiate heat to plant herbs that long for heat at the rear of the garden. I can grow plants as annuals that are perennials elsewhere.

What to Plant.

My imagination is going wild. I can fill this raised bed with almost anything I want. It is a finite space though. I see a rough wood tripod on the north side with passionflower twisting up it. Other than that, I’m still dreaming.

I know I will have to top-dress the soil. Dig in a lot of compost. Worms.

Local for supplies – Ritchie Feed and Seed.

Ontario for supplies – Richters Herbs. It’s a 4-hour drive one way from Ottawa to Goodwood. Ask me how I know. 100 % worth it though.

For true gardening wisdom – Master Gardeners of Ottawa-Carleton

Improving Sleep

Improving sleep is sometimes overlooked in prescriptions for health. The next decade will see more research on how critical sleep is. For example. If you don’t get enough sleep your risk for obesity, diabetes, stroke, cancer, depression, autoimmune disease, and cardiovascular disease increases.

The average adult should be getting 8 (or more) hours of sleep a night. On a regular basis this commitment to sleep will pay off in better health. It is natural that occasionally we will fall short; this is true of all the building blocks of health. We have to prioritize both quantity and quality sleep. Over the last 50 years society has moved from an average of 8 hours of sleep per night to today’s average of 6.9 hours of sleep.

The steady increase in sleep deprivation is a contributor to the concurrent rise in lifestyle diseases. When we think of diabetes we think of diet and exercise as being the primary mechanisms of causation. A recent study showed that a single night of lost sleep was worse than 6 months of a crappy diet. A focus in improving sleep should be included with other lifestyle changes we make for better health.

Black and white line drawing of an exhausted person with arms folded in front of them and their head resting on their arms. Eyes are closed as they catch up on sleep.

Sleepytime.

Hygiene.

Make sure your sleeping area is cool. 60-75 degrees. As great as it is to cuddle under blankets part of sleep is in response to our body temperature falling slightly at night.
Routine. It isn’t so much important what you make your routine as it is that you set one up. Over time following the routine will be a signal – oh we’re going to sleep.
Avoid stimulants in the 4 hours before bedtime.
Physical activity during the day improves sleep quality. Exercise too close to bedtime can hinder sleep. Try to finish any stimulating exercise at least 4 hours before bedtime.
20-minute rule. Lying in bed thinking “I have to get to sleep” serves no one. If you have not fallen asleep in 20 minutes, get up and go do a quiet activity for 20-30 minutes. Go back to bed. If you again lie in bed trying unsuccessfully to sleep –repeat.
Avoid stressful activities before bed. Maybe watching the news is unhelpful. Perhaps instead what you need to do is read quietly for half an hour. What is stressful is very individual – you are best suited to know what hypes you up and what doesn’t.
Limit screens before bed (ideally at least an hour) or install a blue light filter. Imo it is not just the light that is a problem. It is also your engagement with the device. Personally, I would set a time to just put the phone away and to turn off the television.

Herbs for Sleep.

I recommend using herbs in tincture form for sleep issues. The last thing you need at bedtime is big ole cup of tea that will have you waking in the middle of the night to go to the bathroom. Herbs that are sedating are more likely to interact with pharmaceuticals and with alcohol. This is an area where the phrase start low and go slow is apt.

Take a single dropper of tincture about 40 minutes before bed. Take another dose at bedtime. You can keep the tincture bottle on the bedside table to take another dose if you wake up during the night.

California Poppy (Eschsholozia californica)

Passionflower (Passiflora incarnata)

Valerian (Valeriana officinalis)

Hops (Humulus lupus)

Of these four my personal favourite is the California poppy.

California poppies.

Different folks will react differently to individual herbs. I have a client who loves valerian; most folks use valerian despite itself. Begin at a single dropper per dose. try this dosage for several days. If a single dropper of tincture isn’t getting the results you want increase the dosage to 2 droppers per dose. The dose can be safely increased to 4 droppers per dose. If 4 droppers per dose are not improving sleep a rethink is in order. I don’t ordinarily suggest commercially available products but I do like both Clef des Champs Calmix blend and St. Francis Herb Farm Valericalm.

Herbs are a support. They do not exist to allow you to carry on with choices that do not support your health. They exist to support you and empower you to make better choices.

Maintaining a Strong Immune System.

Maintaining a strong immune system.

Herbalists and other practitioners speak of the benefit in maintaining a strong immune system. An experienced herbalist can explain the difference between immune tonics and immune stimulants. Herbs like astragalus, echinacea, and calendula are discussed. The long-term benefits of adaptogens extolled. The number one choice you can make to maintain a strong immune system is to do everything to you can to avoid contracting Covid-19. We are still in a pandemic. It is more dangerous now because most mitigations are gone and there is a lack of transparency with the data. Removing all the smoke detectors from a building does not change the fact that the building is on fire.

Covid-19 infection.

Regardless of how mild your experience of Covid-19 is (and let’s hope that it is mild) the virus that causes Covid-19 does long term damage to your immune system. This is a fact not up for dispute. Post-viral syndrome is a thing. You may have only been sick for a few days, but your future is not secure. Covid-19 damages every organ in your body. A person can catch Covid-19 numerous times. Each infection is like playing Russian roulette. Each infection is another opportunity for the virus and increases your risk of developing serious chronic health conditions.

Immune system.

Natural Killer cells – a type of white blood cell. They kill infected cells. Natural killer cells do not need to be trained to recognize a specific antigen. Covid-19 reduces the signaling that alerts natural killer cells to the need for action. The virus also acts to divert NK cells to healthy uninfected cells leaving the virus infected cells free to carry on replicating virus.

T-cells – another type of white blood cell. T cells react to specific antigens. When a cell is infected it will slap a part of the antigen it is infected with on its surface. This acts as a signal to T-cells who recognize this antigen to come and kill. Post infection you have a reduced number of T-cells. This leaves you open to other infections.

Dendritic cells – these immune cells call to other immune cells for help and act as trainers for T-cells by presenting antigens on their surface. T-cells learn to recognize the antigens and then act to destroy them. Covid-19 reduces the number of dendritic cells we have, and it impairs their ability to present antigens.

Back to my building on fire. Covid-19 damages your immune system so that infected cells cannot pull the fire alarm. The virus damages your immune system so that your immune system can’t smell the smoke.

Post infection there is increased risk of almost every single autoimmune disorder known. Autoimmune disorders are when your own immune system turns on you. When your immune system turns on your thyroid you get Graves’ disease – or Hashimoto’s. If your immune system turns on your pancreas you get Type 1 diabetes. I could go on, but it is too depressing.

I believe we will see increase in cancers as a result of the damage that Covid-19 does to the immune system.

Actions to Take.

Get a vaccine. Get the boosters and get the bivalent. We do not yet have a vaccine that provides durable immunity, but the vaccines are excellent for preventing severe disease.

Wear an N95 mask when sharing indoor air with those outside your household.

Rapid test – best practice is to swab the back of the throat, inside of cheeks, and then each nostril. You can have covid-19 and be asymptomatic. Rapid tests help you protect those who are more vulnerable. We are all vulnerable. If you test positive on a rapid test you are infectious and should not be around others. It does not matter how many days you have had Covid-19 for – if you are testing positive on a rapid test you are infectious.

Infographic on why to wear a mask. Humility - I don't know if I have Covid as it is clear that people can spread the disease before they have symptoms. Kindness - I don't know if the person I am near has a child battling cancer, or cares for their elderly mom. While I might be fine, they might not. Community - I want my community to thrive, businesses to stay open, employees to stay healthy. Keeping a lid on Covid helps us all.

Reasons to Wear a Mask.

Cramp Bark

Cramp Bark.

Aka Guelder rose, Snowball bush, high bush cranberry, water elder, wayfaring tree, White dogwood, Love roses, Pincushion, rose elder, European cranberry bush, kalyna. Latin name – Viburnum opulus.

When the common name of a plant references an action, it is often the property for which a plant is primarily known. Cramp bark is a case in point. Excellent for cramps! Cramp bark is excellent for muscle cramps and has a particular affinity for the female reproductive system.

If the period experience features pain in combination with cramping we call it dysmenorrhea. Anti-spasmodic is an important quality in this case. An herb that is anti-spasmodic will reduce muscle tension, spasms, and cramping. They help to reduce pain. For PMS, dysmenorrhea, period pain this herb is excellent. It acts as an antispasmodic and relaxant.

Action on Muscles

What is fascinating about this cramp bark is that it acts on both smooth muscle and skeletal muscle. What is the difference?

Skeletal muscle – These muscles are controlled voluntarily and are those muscles attached to our skeleton. These muscles pull on our skins or our bones. Also known as striated muscles because they have obvious stripes. Skeletal muscle is our flesh – those muscles that make up our body.

Smooth muscle – muscle that is not under our conscious control. These muscles have no visible striations. Smooth muscle makes up the body of our hollow organs like the bladder, the small intestine, blood vessels, and stomach. Smooth muscles move very slowly, contracting and releasing in waves.

Cramp Bark Botany

Viburnum opulus is a small deciduous tree. It will grow anywhere from 8 to 12 feet tall. Native to Europe the tree is well naturalized in North America. Medicinally the bark of the plant is used. The leaves are palmate with 3 lobes and have an appearance somewhat similar to a maple leaf. The leaves are opposite and a dark green. In autumn they will turn a deep red. The flowers are in corymbs. Large flowers form the rim and smaller flowers are in the centre of the flower cluster. The larger flowers are sterile while the smaller flowers are fertile. Flowers are white.

Cramp Bark – Viburnum opulus

Cramp bark has glossy red berries. The berries are used to make ink and can be made into jam. The tree likes moist moderately alkaline soils and prefers full sun to partial shade. Butterflies love the flowers of cramp bark. To gather bark for harvest I take a look at the tree and see where it might need pruning. I thin out these branches and then strip the bark from them.

Team Approach

I may or may not have used this analogy before but if I have, I have. Imagine having a single stick in your hand. Try to snap the stick. Relatively easy yes? Imagine a bundle of sticks. Try snapping the bundle in half. Much more difficult!

I work almost exclusively in formulas. I assemble a team that acts to achieve benefit for my clients. If I did not have access to a wide selection of herbs – I would consider using cramp bark alone but I feel that it, and most herbs, work better when combined. I would use cramp bark in a formula at about 20%. The other 80% I would include other herbs that are antispasmodic, relaxant, and an herb that would act as a circulatory stimulant to ensure that all constituents can reach the tissues.

Motherwort and black cohosh would be two examples of herbs that would fit well into a formula for menstrual cramps. It is true that not every person who menstruates has a regular cycle but if you do have some idea of when your menstruation will begin any formula works best if you begin to take it before you are experiencing the cramps.