Burdock & Rose

wildly-crafted plant tales from herbalist, forager & author lisa rose

Tag: immunity

Are you a worry wort?

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The darkness of winter gives us a chance to rest and replenish as the days begin to grow longer and progress toward spring. In addition to nourishing the body with good foods and healing flavors, now is the time to experiment with ways to address stress, insomnia, and worry and find out what works for you to help you have a better handle on life to address your stressors year-round. There are many things we can do on a daily basis to help manage stress, anxiety and worry including use herbal therapies to help us achieve the life style changes we need.

Stress & Our Body. Physiologically, it’s important to remember that when we are stressed, many of the body’s processes get put on hold. The body’s energy is diverted away from the immune responses, making it hard to both defend against viruses and infections – even chronic disease.  We stop digesting when we are under stress, reproductive hormones decrease, our glands dry up, and our respiratory response quickens. This, over-time, can have huge impacts on our immune system and quality of life.

Herbs aren’t needed for exercise! Get moving! Movement and physical activity (especially movement in the brisk, winter’s air) is something all bodies regularly need to both fight stress and build immunity: With proper hydration, movement keeps muscles and ligaments juicy and lymphatic glands moving. It helps blow off elevated cortisol from a stressful day and over time and in tandem with a healthy diet, can have a significant impact on blood pressure and blood sugar levels.

Aromatic Herbals for Energy. Instead of that extra shot of espresso, go with an aromatic herbal blend.  Rose, Mints, Lavender, Lemon Balm — all have aromatic oils that are uplifting and can provide a boost of energy without adding the extra stress on the system that caffeine offers. These herbs can help clear a foggy head in the middle of a workday, break up tension from stress or soothe a headache caused by dramatic changes in the weather patterns.  Try adding these aromatic essential oils in a bottle for a refreshing face mist or room clearing spray to help lift the mood.

Still tired? THEN SLEEP MORE!  Regular sleep patterns seem to be quite a luxury nowadays, but sadly, this lack of sleep is a contributing factor to weight gain and deprives our body of the desperately needed rest and restore time so it can recover from our demanding wake time.  How to support a regular sleep schedule? Reduce after-hours activities that include screen time. Late night computer and television use can actually disturb the REM sleep patterns later in the evening. Try to cut off screen time after 9 or 10, and certainly avoid the urge to turn the screens on if you are unable to fall asleep.

Avoid caffeine in the late afternoon and evening. This can affect the body’s ability to fall asleep later at night. Limit alcohol consumption to dinner time.  Having the proverbial nightcap may be a relaxant beverage, but regular, late-night consumption of alcohol can also disturb REM sleep patterns (not to mention, relying on alcohol or other heavy narcotic to support regular sleep can lead to longterm dependency).

Insomnia? Relaxant herbals can help you catch some Zzzzz’s. The ritual alone of bedtime tea can help you unwind at the end of a busy day. Try blending relaxant herbals like Chamomile, Lemon Balm, Spearmint, Catnip, Rose, Blue Vervain, Scullcap or Kava Kava. Hops and Valerian can also help and relax the body for sleep.

Try these as tinctures, teas or even as massage oils and balms to help the body relax and relieve the stressors of the day. Or perhaps a hot bath? Herbs can be infused into bathwater as a tea or infused into an epsom salt bath. This can be done with whole herbs or by using aromatic essential oils.

Upset tummy? Try bitters. In times of stress, the body slows the digestive process and this can inhibit the proper uptake of core nutrients leading to a different sort of malnutrition. Bitter herbs are a MUST for helping stagnant digestion that is symptomatic of excess stress.

Bitter foods ~should~ be had as food and a main staple in our diets (think dandelion leaves, Romaine lettuce, fennel, Chamomile tea) but they can also be integrated into our diets as classic digestifs (such as commercial Campari or Angostura) or tinctured bitters (variety of herbs can be used for homemade bitters, such as orange peel, cinnamon, aspen Bark, fennel, chocolate, etc).

Lemon balm or catnip does wonders for soothing an anxious stomach. Blend it with aromatic herbs like cinnamon or lavender.  Chamomile also does wonders to calm nervous anxiety.

Ulcerations: If there extreme digestive deficiency and there is ulcer, etc., more must be done with diet and herbs that can support the mucosa to heal should be introduced (marshmallow, slippery elm, etc). Reduce alcohol, sugar and refined foods. See an herbalist to formulate an herbal protocol to best help gut healing.

Can’t get out of bed? Herbs for Grief, Sadness or Depression. Herbs like tulsi basil, hawthorne, rose petals, lavender, and lemon balm can offer comfort for a sad heart. Aromatic herbs are uplifting and help clear away the dark clouds and offer some clarity and peace of mind. And of course, see a professional if your stress simply is hanging over you to the point where are are affected and family and friends can no longer help. There is a role for pharmaceuticals, and many can be used in combination with herbals – just first consult an herbalist familiar with both therapeutics.

Nourish your nervous system for the long term. Build back up your nervous system with herbs that can actually restore tone to the central nervous system used over time . These herbs include milky oats (Avena sativa), nettle, passionflower, skullcap, ashwaganda, burdock root, and American ginseng. There are others, but those are a few favorites (and toning needs to be done with lifestyle change).

Lisa Rose’s Time for Sleep Tea**

1 Part Passionflower

1 Part Catnip

1 Part Elderflower

1/2 Part Holy Basil

Steep, covered in hot water (in a french press or tea ball) for 2 minutes and then sip. Promotes restfulness, focus and soothes an anxious mind and stomach so you can sleep.

**Bulk, dry herbs are available via Mountain Rose Herbs

Nourishing With Herbal & Bone Broths

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Broths! This may seem like the newest food trend but alas – herbal and bone broths have been in simmering on the stoves of healing kitchens across the globe and across time. In Traditional Chinese Medicine, broth is a key component to building yin deficiency and nourishing the body, and the Jewish bubbe knows that chicken soup is her form of penicillin. It’s an ancient food.

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A mug of gelatinous beef broth, a good replacement for that second cup of morning coffee.

Is it broth or stock? There is much banter back and forth between culinary professionals as to the difference between stocks and broths: To me, that’s like asking the difference between potato or po-tah-to. Personally, I consider stock (made from bones, meat and soft tissue – and sometimes prepared with herbs and veggies) a key staple in every kitchen. I consider broth the final preparation that is actually served at the table.

As an herbalist (and home cook, athlete and MOM), my focus is on making broths with nutritive benefits that come from cooking the bones (preferably from pastured, organic animals), soft connective tissue, herbal plants and mushrooms. Broths can be especially powerful when power-packed with nutritive herbs and medicinal plants like nettle, red clover, oatstraw, seaweeds, horsetail, astragalus, burdock and wild foraged medicinal mushrooms like reishi, maitake, shitake, and chaga.

Sun curing foraged Reishi for my broths

Sun curing foraged Reishi for my broths

I use broths as a simple soup and in many cooked dishes in my kitchen. It is a very nutrient dense, healing food! With the bones, connective tissue, herbs and veggies, a long cooking time (about 2 days, consistent heat, immediate storage) plus an acid added to the simmer (vinegar or tomato paste) extracts the minerals and amino acids found in bone and soft tissue into the broth.

Gelatin is made in the process of boiling stock that comes from the bones and the soft tissues of cartilage — which then produces collagen and thus amino acids for the body. These are then are the foundational building blocks for developing the body’s muscle and soft tissue. Consuming these as a broth makes them bioavailable to the body and easily digestible to nourish both the tissues and the immune system. ***

Broth can provide these building blocks to nourish the gastrointestinal tract, lubricate joints, re-vitalize skin, build muscle fibers, and enriches the blood. Consumed as part of a regular diet, broths can ease inflammatory bowel disease, serve as a preventative for rheumatoid arthritis (offering a food source of glycosamine), ease ulcerative colitis and gastritis, and address mineral deficiencies from a whole foods-centered perspective.

Broths should be a part of anyone’s approach to healing illness or debility. Recovering from the flu? Broths are easily digestible and can offer the immune system nutrients to rebuild while recovering from illness.

Healing a bone fracture, herniated disc, torn ligament or rebuilding dental deterioration? Because of the proteins, collagen and amino acids, the nutrients in broths can facilitate wound healing and support tissue repair.

Undergoing surgery? Broths can be included also as part of a pre- and post operative care regime to ensure the body has accesses to the most nutrients to endure surgery and facilitate recovery.

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A staple of my own diet, it’s great to see bone broth is becoming mainstream! I stock my own kitchen with broth for use across the year. It makes it super-easy to have on hand for both cooking and use when one of us in the family is sick.

I’ve learned many things about stock making over the years, and will say this: While there are a lot of techniques to produce the perfect stock, don’t stress. It doesn’t have to be perfectly clear like a consumme, or kept on a low simmer (we are extracting minerals here, so turning up the heat high if you don’t have a lot of time won’t matter – because heat doesn’t destroy minerals).

I invite you to learn more about broths and herbs I use to fortify my broth.  Read more ON MY BLOG for my recipes (with vegan tips as well). For classes on broths and broth making, check out my upcoming CLASSES.  To purchase my foraged herbs and medicinal mushrooms for your broth, visit my ONLINE shop.

Here are some recent links on the subject for your discernment:

Click HERE to see my most recent convo with WZZM13’s Healthy U and Val Lego on broths.

Jim McDonald’s recipes, musings and links on Broth

Chef Michael Rhulman’s Recipe for a Stovetop Stock plus links & Yummy bacteria convo

The Nourished Kitchen on Bone Broths with links to easy crock pot recipes.

More broth safety tips from The Kitchn.

My favorite SeaWeed Source: NatureSpirit Herbs

Need herbs? Organic, bulk herbs available from Mountain Rose Herbs. But they can also sometimes be sourced locally using LocalHarvest.org. 

Grassfed, pastured healthy bones for stock: LocalHarvest.Org for a farmer nearest you

Mushroom sources at Mushroom Harvest

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Broth on the run: Enjoying a bowl of Vietnamese pho, with rare brisket and extra tendon. One of my favorite nourishing dishes if I am out and about, or after a long run.

***Vegans will miss these benefits from stock, but there are herbal broths I recommend to provide key minerals for the body including magnesium, calcium, phosphorus, and silica. READ MORE for tips I offer those wishing to follow a plant-based diet.

Kick the Ick: Cold & Flu Herbal Tips & Tricks

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The sun has dropped to a low spot on the horizon. The days are darker and colder and the night is longer. Winter signifies a need for deep rest and nourishment. It’s a time of quiet. Soup’s on the stove, hot teas are being sipped. The proverbial fire is being stoked in the kitchen’s hearth.

The cold and flu season extends across this dark time of year. One of the best wellness remedies we have during winter is that innate desire to retreat, withdraw, rest and become the quiet the winter season embodies.

It’s no surprise, then, that a combo of quiet, nourishment and rest is my number one answer to the frequently-asked question, “What’s the best way to boost my immune system during the holiday and winter so I can remain healthy during the cold and flu season?”

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(hehe facebook joke)

Ok, I am not recommending becoming a complete hermit in the winter, but it is really good to dial back obligations and focus on rest.

As a fast-paced society that does not value rest, I get a bristling response all the time at this recommendation. “Rest? That would mean I’d have to sleep more. Nourishment? I can barely get my work done in a day, let alone sit down and eat quietly and mindfully. OMG, I don’t have time to get sick. What can I take so I can still get all the things done I need to do?? Can’t you give me something for that?”

C’mon guys! I totally get that it’s hard! This is ~me~ who’s talking here. The above statements are things I say in my own house— I am not exempt from wanting an easier solution to wellness … something other than the tough obligation of making choices to cultivate my long-term health and wellness. I know intimately how demanding the pressures of society, work, and family are — trust me – I really, really do. Making choices, saying “no” to people and projects to rest when I really am bone tired for me –that is… hard.

On the other hand, I know intimately how great a toll these pressures and stresses can take on one’s health — the entire body is affected from prolonged exposure to chronic stress and it can take years to recover from depletion and exhaustion.  Dialing back obligations and managing stress — as well as resting is a big deal for the body. And even though it’s freezing cold outside, foraging plant-sister Butter Wilde is reminding me to GET OUTSIDE. Get thee some good base layers, warm boots and a hat and get some fresh air. These are all key to staying well in the winter.

In regards to cold and flu season and without getting into the complete physiology of stress, it’s important to remember that when we are stressed, the immune system all but gets put on hold. The body’s energy is diverted away from the immune system, making it hard to both defend against viruses and infections. During cold & flu season, it is easy to not rest as much as we need and become easily stressed, particularly with the holidays just around the corner.

Alas — Getting sick is part of the human condition. Those viruses, bacterias — all part of the world and our biomes — will inevitably come into contact with our person. During cold and flu season, this can mean a whole host of viruses from the more serious influenza to strains of rhinovirus and norovirus.

A simple cold in a healthy person can be cleared as little as 4 days, or even rolled completely if the immune system is given a chance to ward off the invading illness. But a simple cold (there are many, many viruses under the heading common cold) or bout of influenza (which can last up to 10 days) for someone with a compromised immune system could deteriorate into in a much more complicated situation and illness. Having a strong immune system can help prevent that — and rest, good food and moderate exercise is foundational for a strong immune system.

What does that immune system offer during cold & flu season? The body has a ton of great immune responses to help fend off the invaders — runny noses, fever, vomiting, diarrhea. Immune responses are part of the body’s design and are meant to be supported as part of the body’s healing process. But if our immune system is compromised because of too much stress, lack of rest and lack of regular and adequate nourishment — or if we artificially and repeatedly suppress immune responses like FEVER our bodies will not have the tools they need to fight off and restore the body from an infection.

Herbs can be “helpers” in the body’s healing process when we do get sick. I rely on them to help support the body’s vital energy, not focusing on suppress symptoms.  I’ve taken time to get to intimately know the herbs I work with, their energetic properties and how they effect movement and change within the body.  Herbs can help ease pain and discomfort during illness and can help support the body’s process during a bout of illness through recovery, but the key is learning how to work with the plants as the body processes its illness.

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plant allies boneset and monarda fistulosa

When illness hits…

Creating the space to rest. Before I even reach for herbs, when a cold or a flu starts coming on my biggest strategy is to first dial back the activity and cancel all non-essential projects. The key word here is non-essential — Not everything is top priority. Some things really are (like having to show up for your work shift because you really will lose your job and don’t have enough paid sick time) and I recognize that. But a good deal of our commitments really are not and can be left to the wayside for a bit. More-over, when you are sick — YOU and your health are a priority!  Resting when sick is not a luxury or indulgence, rather rest is part of a natural healing protocol!

Arm the castle with good defenses. Get out the soup. Broths. Hot chicken soup is this Jewish mother’s penicillin. It’s ancient Grandma wisdom, and not only does the healing from the nutrients nourish from the deep inside out, but it’s a great childhood favorite and everyone loves it. Vegan? Vegetable broths can be equally healing and nourishing. I have excellent vegan and marrow BROTH RECIPES that include great herbs and foraged wild plants to add to the broths, making them extra-fortified with immune building herbs like Reishi, Maitake, Astragalus, Nettle, Red Clover, Oatstraw. Deep healing on a cellular level, broths are.

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spicy pho. cures what ails.

In addition to broths, I then reach for the herbs to help stimulate the peripheral immunity. I like to use Elderberry (inhibits the viruses ability to reproduce), Echinacea, Boneset, Yarrow, Osha all at once in my own Elderberry Elixir to help supply my immune system with that extra boost — kind of like adding men to the towers to defend my proverbial castle. Want to make your own? Herbbie friend Rebecca McTrouble has a great ELDERBERRY SYRUP RECIPE HERE, or call me to stock your shelves with my own Elderberry Elixir blend.

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making a small batch of elderberry elixir

Supporting the Process with Plants. Using plant energetics, work to match up the body’s needs with the right plants. This will change as your body moves through the illness. Got hot fever with chills? I like to reach for a strong diaphorhetic mint like Oregano or Bee Balm and maybe add in a relaxant herb like Elderflower to help my body relax from the chills and ache.  Sometimes the tension is really strong (think flu’ish hit-by-a truck symptoms) and then l can add calming, tension-relieving sedatives like Chamomile (also aromatic), Lemon Balm, Spearmint, Catnip, Passionflower, or Valerian to my blend. A favorite combo for cold and flu is the basic Gypsy Tea made of Mint, Elderflower and Yarrow. When I get sick, I sometimes make a large thermos of Gypsy Tea and put it bedside so I don’t have to keep getting up.

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my wildcrafted gypsy tea

Sinus? I turn to the herbs that are aromatic. Pine, Mints, Lavender, Bee Balm, Oregano, Sage –  all these herbs have aromatic oils that can be uplifting and can open sinus and relieve tension in the body. Steam inhalations are AWESOME. See how I do STEAM INHALATIONS (thanks, Jim McDonald for the kid towel tip – I am forever grateful for that teaching). Neti pots with saline rinses are also AWESOME tools to have on hand, and astringent, anti-bacterial herbs like Goldenseal or Mahonia can be added to the rinse in small drops as means to ward off a potential bacterial sinus infection.

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demo’ing steam inhalations. thanks jim mcdonald for the towel tip.

Coughs? Dry or wet cough? This is a great example of needing to learn the energetics of the herbs. A dry, barking dog cough can indicate a signifiant drying of the tissues in the lung and stagnant expectoration, and would benefit from moisturizing herbal combos like Mullein, Marshmallow or Licorice, Raw Honey and Wild Cherry Bark.  Damp, wet coughs can benefit from drying herbs like Garlic (though everyone can always benefit from garlic), Elecampagne, Osha, Pine. In both instances, long standing lung conditions indicate a significant illness and should not be ignored. Rest and herbs and even medical care to rule out serious conditions like pneumonia.

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raw, herbal infused honey.

Sore throat? Hot teas with lemon. Ginger. Bee propolis is awesome, especially when working in tandem with an antibiotic for strep throat — add some Elecampagne to that. And oooo raw honey. I can’t say enough about the importance of RAW HONEY  in the herbal apothecary.

Vomiting? Chamomile and catnip are two favorites to sip SLOWLY as tea, and Valerian can be a wonderful relaxant for excess painful cramping from dry heaves. I’ve also taken to using small tastes of the sour Umaboshi vinegar plum paste for cooling and soothing vomiting states. Diarrhea? Loose bowels due to a stomach flu can benefit from a strong astringent tea made with Blackberry roots. To make it kid-friendly, I’ve learned to use this tea to make a not too sweet hot cocoa, sweetened with maple syrup instead of white refined sugar. NOTE: LEARN THE SIGNS OF DEHYDRATION. Dehydration can become very serious fast, and if you don’t feel you have the ability to work with dehydration for your or your loved one, visit the ER immediately for appropriate treatment.

Recovering from sickness? Take it slow. Continue to rest and nourish with simple foods. Also, support your body’s recovery process in cleaning up the illness detritus by adding in bitters for the digestion, absorption and elimination of wastes in the digestive and lymphatic system. in general, bitters ~should~ be had as food and a main staple in our diets (think dandelion leaf, Romaine lettuce, fennel, Chamomile — check out Jim McDonald’s Bitters rap HERE) but in a recovery state (as well as everyday use) simple tinctured bitters (I hand make my own bitters with a variety of herbs such as Orange Peel, Cinnamon, Aspen Bark, Fennel, Red Root) can be very supportive of the metabolic process and foundational to a healthy  digestive system. Consider also adding in a good probiotic or digestive enzyme also, especially if recovering from a bout of stomach flu. The recovery process is very, very important so your body can properly return to a balanced state.

I really love sharing this vitalist framework to getting a cold or flu. It provides the basis and tools to truly support and work with the body in a deep way and more often than not, it has me back on my own feet sooner than I sometimes think when I get sick!!!

Got your own tips? Maybe recipes you use when sick? Share them with me!

A Few Other Good Links & Resources:

– Darcey Blue on Flu

– Todd Caldecott’s Ayurvedic approach to Colds & Flu 

–  7 Song’s Materia Medica for Colds & Flu

— Paul Bergner on Vitamin D