Herbalism II January 17 2018

syllables their own sacred circle or
bull apothecary and my name is Alexandra Keene I currently teach at the college
of Charlestown and run an accredited program on regenerative design and all
sorts of other programs internships through the Office of Sustainability
there I also work at coastal Pediatrics and town and and this was kind of like
my little creative I needed to get you know have a little project to work on so
I started an apothecary that originally it was formed to create and farm all
these holistic and sustainable products that you could use for your body so
holistic and herbal medicine and now it’s become more of an educational tool
which is always exciting and just my passion and I’m going into the nursing
nursing career so that’s been really fun to merge those worlds together so today
I thought or John and I were talking we were thinking okay what would be a great
topic for January and everyone knows that the holidays can induce a lot of
unnecessary chaos so one thing that I thought about and running with programs
over at CofC I’m doing a lot of microremediation work so using mushrooms to
clean up heavy metals and toxins and the soil, Brown sites, things like that and
one of our themes for the students is really looking at how can botanical
medicine or our local ecology how can we create this really nice start for the
year in the semester so I kind of wanted to mirror that in this forum and talk
about mental health and how to get started on the right foot for the year
and just addressing today just a disclaimer I’m not really going to go
into the specifics of stress and anxiety nervous disorders really today my
intention is just to provide a nice set of botanical medicines that address
those things and if you have any questions please feel free to raise your
hand or just shout out and we’ll have some dialogue okay so we’re going to be covering a lot
of different medicinals and reviewing them some of which you may have heard of
others you may have not just a quick show of hands who is you know who has
heard of the term botanical medicine oh yay
normally it’s like crickets and herbalism these are kind of some
synonyms for using plants in our local ecology as a way to kind of buffer up
our preventive health care measures so this is just a quick disclaimer that
anything that we discuss today all the information is not intended or applied
to be a substitute for what your physician or primary care would
recommend any type of professional medical advice please consult with your
doctor first before using these medicines and if you are on medications
there could be some contra indications so just make sure you talk it over with
them do your research and really we’ll get into self-care assessment and
creating a health care protocol will address a little bit more on that but
today we’re gonna cover just review short and long-term implications of
stress the cycle of that stress anxiety nervous disorders you know adrenal
fatigue what do we define that as and then we’re going to get into the juicy
stuff so talking about adaptogens nootropics nervines digestive tonics
gut health we’re just gonna do a nice cursory overview of some really amazing
botanical medicine and then I always just like to cap it off on mindfulness
techniques for mental mental and physical health right so a lot of the
times when I want to talk about and kind of try to frame botanical medicine we
look at it as a way of herbs and our medications like buying us time and
space to be able to do make any adjustments that we need in our lives
does that make sense yeah okay okay so what is stress when I was writing this I
was I was like even getting stress writing about stress
and just a quick show of hands is anyone currently garden or farm or work working
the soil yeah yeah okay cool a lot of times when I think about these
things I look at current research on stress and things I always go back and
reflect it I like to garden and process on that stuff so it helps bring our
inflammatory State down so just looking at stress it’s a fact of life
right these are natural responses that occur in the body and for a reason right
they help but they actually short bursts bursts of stress and keep us healthy and
kind of on adaptable and for most of our biological history that’s been the case
right we’ve react we have a stress response if you look at animals in our
local ecology maybe they have a stress response they have some type of trauma
shake it out and they continue on and so that’s kind of what our bodies have been
adapted to but now here we are in the present moment where we are being
exposed to prolonged amounts of stress whether that’s due to paying bills or
work or working with your boss whatever it is we all have these little stress
indicators throughout our lives that we need to manage and figure out how we
adapt to them so looking at stress in a long-term sense it can cause it can
really wreak havoc on the body and we know that reproductive disorders can
result of that endocrine disregulation, insulin resistance, obesity, chronic fatigue, cardiovascular
disease and all these things could be dependent upon your hereditary
predispositions what’s in your genes and things like that so that’s also another
important aspect to look at is you know what are the what do I carry in my
family what are our predispositions and how does stress play on those triggers
so just looking at the stress response when we look at allostasis or a allostatic overload they’re just synonyms for basically
our physiological mediators that help maintain homeostasis in the body so
blood sugar regulation oxygen temperature all of those things and then
the various elements in our lives that contribute to an increase and what we
consider a stress response so some primary mediators of allostasis or
stress include hormones of the HPA axis we have and plenty of we have plenty of
hormones especially as women that can be really hard to regulate and then we have
catecholamines and cytokines and then just to highlight here that adrenaline
and cortisol are two main mediators of this has anyone seen those commercials
on TV about you know cortisol levels and there’s a lot of the fat loss gimmicks
and things like that those things are kind of frustrating right because we’re
looking at a natural process of the body and almost demonizing it when we can
actually get in there understand it and work with it there’s a really when we
educate ourselves on this process and what happens in the cycle you can
actually go in and kind of tweak where our triggers and stress stress points
are and then insert botanical medicine or whatever practices or Western
medicine that help you get the body back to homeostasis or auto regulation so one
of my favorite favorite herbalist and MD she’s an MD Aviva Romm has anyone heard
of her before yeah okay great have you gone to any conferences and
seen her speak amazing right yeah she is if you’re ever interested in stress and
understanding the stress response cycle or adrenal fatigue she is a lady to go
to and she’s a very engaging speaker and has presented yeah right right yeah she has an incredible
story right and so Dr. Aviva Romm she addressed she has many publications out
on adrenal fatigue the chronic stress response cycle and she says that
essentially it’s this constellation of symptoms that we relate to the
downstream effects so we’re looking at this chronic exposure to the stress
hormones and she addresses cortisol and adrenaline and then how that affects the
HPA axis and she just also notes on the unit has lots of information and
research on the physiological effects and how we can address them and look for
them and tailor them to our own issues or bodies so I recommend you checking
her out in her extensive research and work when we look at adrenal fatigue and
stress trigger so as I was saying earlier we have we all have specific
stress response triggers right and that could be due to familial history or it
could just be learned behavior so a lot of research is looking at even invitro
triggers and what we kind of take on from our parents so we’re born
essentially with certain set points and cortisol levels
I’m sorry cortisol responses and that can affect the long-term implications of
those stressors so some of examples are diabetes, Alzheimer’s, obesity, cognitive
decline, and more okay so we have with this general idea of stress and
allostatic load and the long term implications and one thing that I always
ask if I’m working with someone or and I do this personally is looking at what
are the behaviors that contribute to this on the disrupt in our autonomic
nervous system so what are behaviors in your life that enable this cycle to
occur because it’s really really hard to break the stress response cycle so if
we’re able to address what the things are that contribute and enable
that process then we can better hone in on okay what are herbs that are beneficial for
making those adjustments and tweaking that and I just will use this as kind of
if you’re working or just as anyone journal or write things out the
processor yeah so it’s just a nice way to write is to sit down and write out
okay maybe make some observations over a week’s time or if you know you’re coming
up to a large presentation or something at work maybe take note of how your body
or your mental state is reacting to that okay just this looks very wordy but I’ll
break it down super quick for you so when we look at working with botanical
medicine I don’t typically advise I mean you can work with one system but like
plants in the ecology does anyone any so we have our farmers and gardeners right
out there so plants serve a specific function ecological function and they
all rely on each other if we look at monoculture crops an industrial or
conventional agriculture they’re way more susceptible and vulnerable to pests
and all sorts of things hard-hard capping of the soil fertilizers all that
stuff can enable that the crops should be more vulnerable to diseases so I just
use that as an example comparing that to more what we call a sustainable or organic
agriculture system which utilizes multiple plant species and plants them
in a specific way so that we can kind of mimic the ecology and the natural system
and that’s what we want to do with our bodies so a lens that I often take and
work when I’m working with my students is looking at how the biomimicry
principles so looking at how nature presents itself and using those same
patterns and mapping itself on the body so when we’re looking at creating this
healing matrix protocol it’s looking at okay what are the systems in
my body that our being that needs some boosting up and that need to return to
homeostasis or increase autoregulation so then essentially we’ll look at okay
what’s our first step our first step is bringing our body back
down from this frazzled high wire state right and bringing it back down into a
nourished state so that we can start to make some space for healing so first
step is addressing and rewiring the stress responses in the nervous system
the second step is simultaneously nourishing digestive or endocrine
systems and this is to support that gut microbiome as well as any type of
hormonal regulation and then our third step is to remain consistent in the
usage of adaptogenic and long term herbal medicines to help maintain
resiliency and build that stability in the body so first step nourish bring it
back down a second step is feeding the different systems that need to be
addressed and that need a little bit more extra support also gut microbiome
is super important in this step and then third is looking at the long term
stability. Okay, has anyone heard of Donald Yantz before yeah you have you’ve
heard of Donald Yantz ah so he is an herbal oncologist he has also workout
works in I think Portland right Berlin where again he has his own Institute
they’re doing pretty beautiful work out there but he works a lot with
adaptogenic herbs he also has a medical textbook on them and he really focuses
on using what we call adaptogens which we’ll define shortly to address
dysfunction in the HPA axis and the endocrine system okay so what are
adaptogens has anyone heard of adaptogens before yeah okay so in 1947
the Soviet Union the Ministry of Health they coined this term adaptogen and
essentially adaptogens you can think of them as vital tonics so you take them
regularly and long term and there are different
classifications there’s three classifications of adaptogenic herbs all
of which are immunomodulating they have the neuroprotective qualities their
antioxidant and free radical scavenging and they improve cognitive function they
also can induce antidepressant activities anti-anxiety and they reduce
the state of cell apoptosis so essentially these are a pretty big
powerful class of herbs that not only address the endocrine system but they’re
working on multiple systems within the body to create long-term adaptation so
just a quick little reminder adaptogens they’re helping the body adapt to stress
and working on the HPA access to do so ok so what’s their role we have three
phases right in stress we have the alarm resistance and exhaustion so
adaptogens are working at all of those levels to help your body A) adapt to
stress and to almost readdress what your stress triggers are right so they kind
of allow you from just a colloquial standpoint they allow you to take a step
back from your normal inner dialogue that goes on and reassess and kind of
become disattach to it so as I said they active prolong the phase of resistance
and their general stimulatory effects so they’re not like coffee stimulating they
actually are much much more grounding stimulating but they’re helped they’re
addressing the nervous system in that process that’s why they use the term
stimulating and their increased performance and stress and that also
increases DNA RNA and protein synthesis I also recommend when we’re looking at
adaptogens that we create formulations with multiple adaptogens that also
ensures more stability more resiliency in the body so just a quick example here
an adaptogen with a liver enhancer serotonin secretion inflammation
management so we’re looking at plants plant species that will help work
on multiple functions and systems within the body and help the body
readdress what stresses and then this is meant to be incorporated for everyday
use it’s not like a one time or a short-term thing okay and then just a
recap so we have as an example a chronic acute stress response
generally speaking the cortisol goes down and evening the cortisol would rise
so we want to address creating formulas or working with plants that will
re-establish your circadian rhythm okay so we’re going to jump into adaptogens
right now and the first one we’re gonna start off with is ashwagandha is anyone
heard of that yeah does anyone use yeah it’s a tremendous herb we have any
farmers or gardeners in here I highly recommend experimenting with ashwagandha
because it takes to this climate very very easily so ashwagandha
what’s the deal here so it’s native to India northern Africa and parts of the
Middle East and we traditionally use the roots so they have ashwaganda you’ll
notice that it has berries let’s see and kind of see them as berries but we
typically go for the roots when we’re utilizing ashwagandha and it’s a very
restorative medicine it’s one of the most well known or well used herbs and
Ayurveda and Ayurvedic traditions anyone familiar with Ayurveda yeah
and so it’s typically used as a deeply restorative medicine so once again if
someone’s in a very frazzled state chronic adrenal fatigue they’re they’re
just kind of at their wit’s end ashwagandha is a really great herb to
take just right off the bat because it really it’s a deeply nourishing and
tonifying herb and it addresses irritability anxiety insomnia so all
those symptoms that can arise when we’re just feeling like we’re at our wits end
like alright I’m done here ashwagandha is really great for improving that and
energy and then it also addresses pain skin diseases infection inflammation it
helps readjust the gastro-intestinal any type of a gastrointestinal issues IBS
things like that and it’s just a general tonic for improving libido liver health
your mental state there are a few nicknames for it one as strong as a
horse and once you start taking ashwagandha you’ll see why because you
feel very invigorated you feel very strong and grounded and then just so I’m
going to view those studies show that it is thyroid stimulating and it’s stress
reducing and it also can induce memory and it’s a class 2b herb by the american
products as american Herbal Products Association okay next up is bacopa has
even heard of bacopa yeah okay so this is one of my favorite ones it’s an
adaptogen its nickname is herb of grace or water hyssop and essentially and
historically it has been taken by Yogi’s and other monks essentially to remember
keep their memory going for long hems and so they would drink a cup of tea to
induce memory for these long hymns but bacopa is really phenomenal at cognitive
enhancing capabilities and it’s also providing once again similar to
ashwagandha that grounding state so inducing memory memory cognitive
function while keeping that grounded state and it is a creeping perennial and
it has this small oblong leaves like we saw on purple flowers and it’s great for
wetlands so once again here we are in Charleston we all know we get tons of
water and we have lots of wetlands so this would be a wonderful herb to place
maybe if you have some water features in your yard or garden putting that as kind
of on akron elating between your pond or water feature with the land his hop
that’s it’s in that family so it would be really great to experiment with
yeah yeah so well essentially you can use the leaves I’m not familiar with
using the flowers but I’m just familiar with using the leaves mm-hmm okay
and next up can anyone guess what this is yeah great
it’s in the family 10×10 sink so eleuthero has essentially there’s a very
interesting story with eleuthero the soviet union did a lot of
experimentation in research since 1947 eleuthero and they used it during
the Olympic Games to increase stamina strength and essentially muscle recovery
to increase muscle recovery so if you are training or if you do triathlons or
whatever it is a use your body a lot this is a great herb an adaptogen to
incorporate and as we said it’s in the same family of siberian ginseng although
they have they differ in their chemical constituents and it’s used traditionally
for general weakness stability lassitude even anorexia insomnia and dream
disturbed sleep and the main key here to remember with eleuthero is that it is
amino modulating so it’s increasing that high energy performance and your ability
to recover and it also demonstrates just a clear ability to improve your adrenal
function and then Romm also commented on some recent experimentation
with it saying that animal experience have confirmed that the actions of these
chemicals constituents of this plant they reduce the natural killer cell
activity so they’re inhibiting the cortisol levels essentially and some
other biomarkers that they recorded were increase in T lymphocytes and just
overall improvement on cellular offense okay any guesses huh yeah does
anyone not like that the taste so licorice I know it can be like a
preferred thing mm-hmm so licorice we use the root this is what
the root looks like and just some quick information on licorice when I’m
thinking about planning just different formulas with herbs whenever I think of
licorice I think of a sweetener so licorice it has tremendous
anti-inflammatory and antiviral properties it’s also an antibacterial
and anti-carcinogenic and it improves your digestive system function so it’s
eliminating all of that excess phlegm or coughing this is also great you know
when we hit the fall season and chai tea starts to roll around it kind of makes
sense right we want those warming circulatory stimulating herbs and the
licorice comes in and soothes any type of digestive issues that you may have
trance coming into a different season it’s also really effective at supporting
your adrenal stress and inflammatory response and it’s doing that
by protecting the thymus and adrenal glands from stress and then like we said
it’s enhancing the bio activity of other herbs so this is Chai tea is just a
great example of that we have ginger root
we have peppercorns we have what else we put in there so men right yeah so we
want to have we want to pair with other herbs because like we see if we’re
following those biomimicry principles and looking at plants and our local
ecosystems they function so much better and they’re way more resilient with each
other and different having different ecological functions so same thing here
with our herbal medicine okay yeah the candy well Candy’s gonna be way
different product than the root yeah yeah not don’t go by bags of Twizzlers
or whatever it is that licorice is in these days we’re yeah we’re talking
specifically the licorice fruit of the plant okay this is does anyone can
anyone guess what this is huh no close it grows in Arctic climates as you can see
here and it’s an interesting one the name is rhodiola has anyone heard of
that yeah okay so rhodiola is a pretty amazing adaptogen itself if you think of
it it’s thrives in these crazy Arctic very cold climates that are not really
conducive you know they’re not like Charleston’s summer where we have
everything’s lush and beautiful and rhodiola thrives in these pretty intense
climates and if you think of if it can do that as a plan what can it do for
your body so rhodiola is tremendous it’s a psychostimulant so it increases your
memory your attention span and productivity if you look at a lot of
kind of comments or research on rhodiola eluethro things like that from the
Soviet Union a lot of it highlights productivity which makes sense because
you know during that time there was a lot going on with the Olympics and also
getting workers back into getting back into the workforce
so it’s interesting looking at okay yes this enhances productivity and on that
note I suggest that when we are looking to increase our health that we don’t use
botanical medicine like we would coffee right does that make sense so we use
most of the time in the Western culture we use coffee as a way to like you know
just get over that hump like I need to take a shot of
espresso or whatever it is and then get to work and botanical medicine is a
little bit different it says no no no no no we’re gonna actually nourish your
body and whilst in you you know we’ll have this stimulation process for your
nervous system but we’re gonna make it and a much more grounded and sustainable
way so that it’s long term rather than that short blip and then you know you
crash so rhodiola you can think of rhodiola that
way is that it’s creating much more longevity and resiliency in the body
you’re helping to adapt to those stressors right that we talked about
before or any type of nervous system disorder and and also GI ailments and
infections and that you can maintain that long term rather than just a short
term thing yeah yeah yeah um so there’s a lot of issues going on right now and
just botanical medicine of being able to access sustainable herbs and to have a
good product or know that you’re getting a good product we’ll talk about that a
little bit at the end and as growers and you know just people that for as you
want to educate ourselves right about that scene and the difficulty is that
it’s not regulated like it would you know the FDA doesn’t regulate or approve
of all these things which makes it really tricky now there are companies
institutions organizations that have phenomenal internal regulation that’s
not across the board and the more and more you’ll see that there are a lot of
different different governing boards like American herbalists guild or it can
you name some there’s some at the conference’s that you know there are
these conferences like botanical medicine I can send a follow-up email
but essentially they have a lot of internal regulation but that’s not
common and it’s tricky as a consumer when we’re trying to find a product
that’s beneficial for us that we know is sustainably harvested things like that
rhodiola I’m not familiar with in terms of the harvest practices
I was trying to think of what a good microclimate would look like for that
here we could probably make one really not an easy one right now with all the
snow and colder weather we’ve been receiving but I’m not sure about that
yeah okay and then next step guesses it looks like basil but it’s not close so
this guy has anyone heard of this schisandra it’s its nickname is I’m
probably gonna butcher this name Wu we zi and you can think of it as a five
flavored fruit so this is pretty unique because it has sour pungent sweet and
has all of the the different tastes they consider a lot of botanical medicine and
it’s just known as like the powerhouse adaptogen the reason being is that it
works on multiple systems of the body and when you pair it with other herbs it
kind of increases the spectrum so it broadens the spectrum of action on the
body it’s very effective for any type of liver disorders it’s a hepatic
protective tonic so if you look if you’re looking at liver damage or any
type of liver disease this is the herb to go to its really cleansing out your
entire system it’s also used to treat fatigue just as most adaptogens are your
energies going to increase as well as acting as a male sexual tonic and
treating asthma so as I said it has a broad spectrum of application once
paired with other herbs and just in general it is a powerhouse of an
adaptogen and this is that’s what it looks like I’m not quite sure I haven’t
experimented growing schisandra has anyone tried growing it now
it would be interesting to see if we can grow that here does anyone know what’s
going on here okay all right do we have any mushroom this is gonna sound weird
mushroom lovers in the house yeah okay so one of my favorite mycologist trad
Kotter as well as Pierre McCoy and Paul Stamets they all have extensive research
on the power of mushrooms so micro mediation techniques it’s something that
we’re doing over at the college using a strain of species called turkey tail to
we inoculate basically toxic sites anywhere with heavy metals lead as a
common thing here in Charleston and essentially we use these strains to
clean up those heavy metals and they’re a phenomenal remediation tool and it’s
very cheap which is another huge perk but when we look at adaptogens our
adaptogenic property as mushrooms reishi is one in particular that is really
effective I don’t have a slide for this but I just wanted to recommend it you know
researching it a little bit more and like I said whatever is happening in an
ecological sense it’s also going to be retrofitted on the body so there’s a lot
of really fun research out there diving into reishi and lion’s mane has anyone
heard of any other any other mushroom strains before shiitake right there are
a lot of folks who are now growing them and are available at the farmers market
so check them out okay we covered just a short list of adaptogen so that’s
certainly not all of them but I wanted to highlight some some big boys there
and today or after that we’re going to go through the nervines so if we’re
looking at that healing matrix protocol that we addressed before basically
healing three different systems or creating formulas that heal multiple
systems nervines play a huge role in this because they help bring the body
back to homeostasis they increase autoregulation and
they’re deeply nourishing which is what we want so what’s the purpose as I said
they address the central nervous system and the parasympathetic nervous system
and they’re very important for adding into this formulas as the first phase
and to continue on if you are someone who is definitely experiencing chronic
fatigue or any type of adrenal fatigue this is a key herb to have in your
pocket has anyone heard of the lists of those herbs on the side yeah so lavender
is a common one right we hear that all the time it’s easy to grow the bees love
it chamomile which is up here over here
chamomile is pretty much one of the the deep founded like if you think of folk
herbalism the first thing that could come up to your mind would be chamomile
right it’s been used for centuries and it’s a deeply nourishing and also gentle
herb for your liver not many I mean it’s not often thought of as addressing the
liver but it’s a deeply stimulating herb for the liver and helps move
through any type of gunk you may have one thing that I like in a stagnant
liver too is the DC Beltway at rush hour like if it’s just if your livers had
enough you know it you’re irritable much more reactive and so chamomile is just a
great herb to have to kind of calm your system down and it’s it smells beautiful
and then we have kava kava as anyone needs kava before No okay
kava is essentially a sedative herb so there are some up here some herbs kava
passionflower valerian root they have a different yeah
yeah yeah right that was that was my next point is that there’s
sedative herbs Kava passionflower and valerian root you want to make sure that
yes you have a full night’s rest of sleep and that you don’t have like a
busy morning the next day because you wake up and typically a symptom is
feeling super groggy unlike lavender chamomile lemon balm and
milky oats those things are going to be more nourishing and going to your
nervous system and coat your nervous system that’s what milky oats are
they’re demulcent they’re essentially repairing your capillaries and things
like that whereas Kava and passionflower and valerian roots like whoa your
systems way out of whack we’re bringing it way down also passionflower and
valerian are incredible for anxiety typically you’ll find them in tincture
form you can take them in pill form or by tea aqueous infusion but for folks
who deal with anxiety on their regular and it’s just something that can flare
up having a tincture which is an alcohol concentration of the herb and
you know what tincture of passion flower of valerian helps to soothe this system
and then lemon balm it’s known as the herb like a long gated life that’s kind
of like the nickname and lemon balm is really tremendous at quelling the
nervous system as well but in a different way it’s slightly stimulating
so a great way to incorporate this in your system would be making a picture of
it and having it after work right after work typically most people feel fried
and just a lot going on up in your brain so having some lemon balm to kind of
bring your system down and you know not an aggressive way like passionflower
blaring reroute and knocks your socks off and maybe some days need that but
lemon balm is a great way to have just have a picture of it take it easy and it
helps repair any type of damage in the nervous system there you go okay next
step nootropics has anyone heard of this term
now yes no okay so nootropics theyre a group of herbs
that work for the brain and they address the any type of like cognitive
dysfunction so really their job when they go into the body they want to
increase cognitive function mental clarity they’re kind of like dusting off
any type of brain fog that you may have and this can also be induced by adrenal
fatigue as we mentioned before so some key nootropic herbs that I’d like to
highlight are bacopa which we addressed before right that was the what what type
of herb was that right what what class of herbs so do we call this right so bacopa is an adaptogen and it’s also a nootropic and then we have gingko does
anyone use gingko before or heard of it yeah gotu kola rhodiola which is also an
adaptogen rosemary surprisingly lemon balm and st. John’s where I just put in
here it’s a neurological adaptogen there’s plenty of research on it but it
addresses a nerve tissue damage and it’s used as an antidepressant and then I
also wanted to put in here some anti-inflammatory herbs so this is
really important when we’re thinking about being in a highly inflamed state
so we have those nervines right we have things that quell our system like
lemon balm or chamomile lavender all of which are super easy to grow here and
then we might pair it with if we’re susceptible to having any type of
gastrointestinal issues like IBS you want to have something that brings the
body down so we have this you know adaptogens nervines and then we have
anti-inflammatory herbs to help keep those free radicals at bay and many you
know C reactive proteins all those things that inflame the body so some key
contributors to that are tumeric and that’s locally grown here in Charleston
it’s very easy to grow here it loves the climate it’s typically a
tropical plant we’re in a subtropical climate we have black pepper so pairing
tumeric and black pepper is really important it increases our body’s uptake
and receptivity to tumeric a devil’s claw and green tea holy basil and
resveratrol so has anyone heard of holy basil before also known as Tulsi yeah right so this is like if anyone has a
garden this is the best weed to have typically I’ll if when I have a garden
around I will take holy basil and I’ll just broadcast the seed or I’ll shake
the plant out and it always grows back it loves this Charleston climate and
this is awesome an adaptogen it’s a stimulating adaptogen so if you’re
trying to reset your circadian rhythm taking holy basil it has this when you
smell has a very effervescent quality – it’s very sweet and light and so it’s
like into what it does to the body it’s very stimulating and nourishing so
taking that in the morning time is a really great thing to help reset your
circadian rhythm and get your body going in a way that doesn’t leave you feeling
depleted that’s yeah that’s a botanical name I read one yeah yeah yeah
definitely the green do you have a recommendation on like where do you get
your seeds for that okay okay great yeah so if you need any seeds maybe talk
to this lady over here and then green tea it’s just a nice
alternative for a coffee if you need to kind of reestablish your circadium rhythm and
rhythm again or if you’re already in a stressed State maybe not having coffee
is the best thing it’s gonna leave you a little bit high and dry so green tea can
provide a similar state and is also highly anti-inflammatory provides
antioxidants provides as pairs for the free radicals to jump to. okay so we talked
about adaptogens we know for nervines nootropics some digestives and so I just
wanted to highlight a few other things that contribute to the effectiveness of
these botanical medicines one of which being nutrition right we look at
seasonal eating we hear about this but when we actually think about it or
practice it if it feels a lot different so the reason for that is we want to
have these local foods not only to strengthen our gut microbiome because
we’re introducing local bacteria all those things to help our body create
more resiliency it’s almost like learning a language of the area right
once you become proficient at that language you can your you have more
access and so that’s what when I give the body more access to health
essentially so not only do they help your gut microbiome but eating low or
locally or seasonally you’re following this seasons right so for example when
we are coming up to the precipice of spring season typically and when you
look at traditional Chinese medicine it’s the season of the liver and the
gallbladder what does that mean for us and means that we need a detox right the
the winter we’re eating all these heavy foods we need you know we’re storing
energy in our body whereas when we’re in the spring we need to shed that so we
can do all of our work and you know we tend to you know historically tend the
land to do all that stuff so when we eat seasonally having foods or herbs that
contribute to that process so for example including dandelion root or birdock
root in the spring time to help work all that gunk sore your liver cleanse your
body out that’s really effective and then not only does that contribute to
just your overall well-being but it also increases the effectiveness of these
herbs as well so just eating being aware of your nutrition and what you’re
putting in your body and trying to stay as seasonal as possible is really
important and then don’t underestimate the small things sleep we need to like
draw 5 little rings around that and highlight it right that’s something that
we just often deprive ourselves in Western culture so sleep is so vital for
our health there’s tons of research out there linking lack of sleep to
Alzheimer’s and all sorts of chronic ailments and diseases and so we want to
make sure that we’re getting ourselves a nice foundation sleep is a part of that
water drinking water does any you know do we remember to drink water or try to
drink water it’s super important and then proper meals making sure you’re
feeding your digestive fire yes that means eating breakfast and then premium
probiotics so once again addressing our gut health that could be through
fermented foods it could be through you know you can even take probiotic pills
now that are super easy but typically having something that will tend to the
an increase here gut microbiome is really important also when we look at
aspects of our body like the vagus nerve right it has there’s communication
between our gut and our brain and recent studies have shown that there’s over 19
different types of depression just related to our gut which says a lot
right so we want to make sure that we have a nice biology going on in our gut
as well and then blood sugar stability yes eat breakfast please No coffee does not count because it’s
a diuretic right same with teas so green tea coffee all these things are
diuretics are basically inducing you to lose more water so we want to have a
nice proper source of water and water intake thank you and then just some
simple things that end on mindfulness techniques as we said before botanical
medicines and just medicines in general they give you time and space and so what
do we do with that time and space right if we have an issue or an ailment how do
we want to reorganize ourselves and adapt to that in an effective way where
we can rebuild resiliency and we feel stronger and from it so some simple
techniques meditation and breath work just being really cognizant of okay when
I’m in this environment or when I’m presented with this person whatever it
is this stress trigger what happens what happens to my breath would happen what
are some symptoms do I you know what are your tendencies that stress expresses
itself it could be IBS it could be all sorts of things so really just
practicing mindfulness in a way that’s increasing your awareness and also your
capacity to deal with those stressful triggers because stress is what we
assign a value to stress right we assign like a certain power to it so a
stressful situation to someone might not be a stressful situation to another
person so just a way to process it and move forward some other things prayer if
you’re religious serves a similar purpose as meditation, breath work,
cognitive behavioral therapy and then exercising and decompressing the mind of
anxieties so you know like when we walk a dog where we’re getting all their
energy out we need to do that for our minds too because they monkey around too
much so that can take many different forms that could
be painting it could be singing it could be listening to a record, cooking but
just making sure that we give us that time as Dr. Avivarom and many other
people say to go home and just be able to feel more empowered in our personal
and mental landscapes and to address mental health because that is certainly
a huge part of physical health okay and then just finally to end on these points
that these mindfulness techniques are enabling your ability to observe stress
so the goal here is I’m it might be a little bit hard to see on this format
but observing the stress response cycle and other cemented patterns within our
central nervous system and record them take notes if you’re a writer listen to
the symptoms that are coming up in your body and then the quote that Dr. Avivarom says she says permission to pause giving yourself that just pause moment
even if it’s for a minute just to be like oh I recognize that you know this
is my stress response and write it down or do something with it that enables you
to change from it and then what is the goal the goal of all this botanical
medicine of growing it of all of this is that we’re rewiring our reactive
responses so that essentially we feel more equipped and we evolve as a person
if you’re interested in growing I can send out I’ll send out some research if
everyone signed the did everyone sign the board hopefully you did well I’ll send
out a follow-up email and if you have any questions please feel free to
come over and talk to me I brought some chamomile plants if
anyone wants to go home with a plant today just come see to me but thank you
so much for coming today appreciate it

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