Search results

Can you relate to any of the following situations? Every time you shop for essential oils, you see a new blend or even a new essential oil listed for sale; the description of the aroma sounds wonderful, and the list of health concerns it addresses includes an issue you or your loved ones have. You see a recipe online that calls for an oil you do not yet own and are intrigued. You hear about how you can replace your kitchen herbs and spices, your first aid and family medicines, your personal care products, and your cleaning supplies with the opportunity to choose essential oils for these needs. You read that you can get a discount or free shipping if you buy two bottles instead of one or if you subscribe to a monthly delivery. You notice that your favorite essential oil is on sale, so you wonder if you should stock up. There is a sarcastic saying in sewing circles that “she who dies with the most fabric wins.” Some of us may be living that same philosophy with our essential oil purchases. Essential oils come in small bottles, so we justify that we will use them up quickly. We buy these precious extracts with the best of intentions and end up with wonderful collections of small glass bottles, many of which may hardly be used—if ever opened. But in this case, more does not mean better. How important is it that we curtail our essential oil buying, and how do we know which essential oils we really need? Robert Tisserand (2022), a leading aromatherapy educator and consultant on essential oil safety, suggests that we do not buy more essential oils than we can use up in a year. While there may be exceptions to this guideline, it is one excellent goal toward which to work when it comes to being discerning about essential oil purchases. The Small Bottle The size of an essential oil bottle can be very misleading. For many recipes, one might only use one to ten drops. A 5 mL bottle contains approximately 85 drops, which means you can make that recipe at least eight times before you run out of that essential oil. Many essential oils even come in larger 15 mL bottles. Then you must also consider how long it will take for you to use up whatever concoction you just made. There is a lot more essential oil in one bottle than we often take into consideration. A professional aromatherapist might use several milliliters of an oil at one time, but for most family-oriented essential oil users, we will use it by the drop, not by the milliliter. Essential oils are highly concentrated, which means that literally tons of plant matter go into creating them. Because of this level of concentration, they won’t typically be applied undiluted to the skin but used in tiny amounts in accordance with how strong they really are. With this in mind, essential oils are a potent wellness tool, but they do not need to replace our use of whole plants to create infusions, decoctions, tinctures, and other preparations. There are concerns about the amount and types of plant matter used for essential oils which lead us to considerations of sustainability. Sustainability Be aware of the plant part used to make the essential oils you purchase. The essential oils that we need to be the most careful with are those that are from endangered plants, tree wood, roots, and flowers. The origin and species of the plant in the essential oil are also important, as some plants are endangered in certain regions yet are being sustainably sourced elsewhere and certain species are more endangered than others. One way to check on the status of a plant’s security is to check the International Union for Conservation of Nature (IUCN), which publishes a Red List of Threatened Species. The United Plant Savers also offers information regarding a plant’s status. Some plants are additionally protected by the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES). Essential oil retailers who sell essential oils from plants with CITES protection must have a CITES certificate to import those essential oils. Checking on the status of a CITES certificate can help you decide whether or not you should purchase the essential oil from a given retailer. If a retailer says it gets its oil from a sustainable source when you know a plant is endangered, do additional research before assuming the retailer is being completely truthful. Unfortunately, the list of endangered aromatic plants continues to grow with the increasing demand for essential oils. Here is a brief list of only a few of the endangered, threatened, and vulnerable aromatic plants (Ablard, 2019): Palo santo (Bursera graveolens) Spikenard (Nardostachys jatamansi, N. grandiflora) East Indian Sandalwood (Santalum album) Silver fir needle (Abies alba) Agarwood (Aquilaria malaccensis) (CITES) Frankincense (Boswellia sacra) Rosewood (Aniba roseadora) (CITES) Atlas cedarwood (Cedrus atlantica) Vanilla (Vanilla plantifolia) (CITES) Laurel leaf (Laurus nobilis) Spruce hemlock (Tsuga candensis) White sage (Salvia apiana) Arnica (Arnica Montana) One of the challenges we face with some of these aromatic plants is that essential oil extraction requires copious amounts of the whole plant, and the harvest and extraction process, in many cases, kills the plants entirely. Trees take decades to grow, so essential oils that come from tree wood, such as rosewood, agarwood, and sandalwood, use the plants much faster than new plants can grow in their place. Some root plants, like spikenard (Nardostachys jatamansi, N. grandiflora), have the same problem of slow growth and high demand. Those who harvest frankincense resin (Boswellia spp.) will often overharvest, causing the trees to die (Dancey-Downs, 2018; Patinkin, 2016; Save Frankincense, 2020). In addition, these situations are often complicated by other social and economic issues surrounding the plant harvesters themselves. Adulteration is also much more likely in rarer essential oils. Sandalwood, for instance, might be diluted with or replaced by another essential oil, such as amyris (Amyris balsamifera), a synthetic sandalwood, or a fixed oil, such as coconut oil. Sweet orange (Citrus sinensis), on the other hand, has very few adulteration issues as it is more common. Some retailers will sell clearly labeled dilutions, which will tell you the percentage of essential oil in the bottle and which fixed oil was used as the solvent. Unlike dishonest adulterations mentioned above, these dilutions may allow you to purchase a smaller amount of a rare essential oil for your personal enjoyment. There are quite a few essential oils from plants that are of least concern, from a sustainability standpoint. It is easy to use these oils to meet the majority of one’s essential oil needs. Aromatic plants of least concern: Roman chamomile (Chamamaelum nobile) Cypress (Cupressus sempervirens) Virginia cedarwood (Juniperus virginiana) Texas cedarwood (Juniperus ashei) Yarrow (Achillea millefolium) Lavender (Lavandula angustifolia) Spike lavender (Lavandula latifolia) Clary sage (Salvia sclarea) Sweet birch (Betula lenta) Himalayan cedarwood (Cedrus deodara) Copaiba (Copaifera langsorfii) Most common cooking herbs, such as rosemary (Salvia rosmarinus) and thyme (Thymus vulgaris) (Ablard, 2019) Shelf Life and Safe Usage Contrary to some popular lore, essential oils do have a shelf-life, which may be as short as six months to a year, depending on the essential oil’s chemistry and how it is stored. Essential oils are highly prone to oxidation, a chemical reaction affected by light, heat, and exposure to oxygen. This is why it is so important to keep stored essential oils closed and away from sources of direct light and heat. Many benefit from refrigeration. They are also prone to polymerization, a chemical reaction of molecules joining together, and resinification, becoming resinous. Although perfumers may prefer an older essential oil for its aroma, aging decreases the amount of an oil’s therapeutic constituents. Oxidation decreases the proportion of therapeutic constituents of the essential oil and creates end-products that tend to be skin-sensitizing. The result is a decrease in an essential oil’s therapeutic value, a change in aroma, and an increase in safety concerns. The crystallization around the lids of some oils like myrrh (Commiphora myrrha) is the result of oxidation. Viscous oils, such as sandalwood (Santalum spp.), patchouli (Pogostemon cablin), and vetiver (Chrysopogon zizanioides) are less prone to oxidation and have longer shelf lives (approximately five to eight years) with proper storage (Tisserand, 2022). As you use up your essential oil, the air space at the top of the bottle will increase, providing more oxygen to degrade the oil. If you have a larger bottle, such as a 15 mL or larger, of essential oil, as you use it, it may be beneficial to decant the remaining amount into a smaller bottle, such as a 10 mL or 5 mL bottle. Oils high in monoterpenes, especially limonene and the monoterpenol linalool, are particularly susceptible to oxidation. This means you want to use up your citrus oils within 1-2 years after opening and lavender (Lavandula angustifolia) or ho wood (Cinnamomum camphora) within 2-3 years. Some other popular essential oils, like peppermint (Mentha x piperita) and cinnamon (Cinnamomum vera, C. cassia), may last 3-4 years when stored properly (Tisserand, 2022). Lastly, it’s always vital to align the safety profile of an essential oil with the person who will use it. For instance, if you wish to use the essential oils with pets, children, or the elderly, you will want to limit your choices to those that are safe to use with those populations (see related readings below). Your essential oil recipient may also have strong aroma preferences or sensitivities. If your child prefers Virginia cedarwood (Juniperus virginiana) to eucalyptus (Eucalyptus spp), the cedarwood may be adequate for seasonal sniffles. Frugality Essential oils are expensive. If you weigh their potential usefulness against the small amount you need to use to achieve an outcome, they are fairly cost-effective, but only if you use up the whole bottle. If you use only milliliters or less, your frugal purchase becomes very costly. While there are a few essential oils that perform certain functions extremely well, most of them belong to families of oils that have similar actions. If you have purchased several similar essential oils, you may end up using even less than if you had only purchased one. Choosing Essential Oils So how does one hone down essential oil needs to just that—choosing the essentials? Aroma If you are purchasing for aromatic purposes, such as diffusing essential oils to freshen your home, you might choose mandarin (Citrus reticulata), tangerine (Citrus reticulata), bergamot (Citrus aurantium) or sweet orange (Citrus sinensis) as these are all plants of least concern, but you may not need to have all of them on hand simultaneously. If you are using an oil from a plant of greater sustainability concern, choose the fragrance note you prefer and then use only that one essential oil until the bottle is empty. If you choose only one or two in the categories you prefer, you are more likely to use up what you have before the oils spoil. Similar Chemical Families This is where knowing the chemistry and reading the Gas Chromatography/Mass Spectrometry (GC/MS) reports, which tell the proportions of chemical constituents in each batch of essential oil, can really come in handy. Many essential oil retailers now provide these for each essential oil they sell. It also helps if you know what a normal range of constituents looks like for an oil. Knowing the normal range for the chemistry of an essential oil can also help you better read a GC/MS to know if the oil has already oxidized if certain constituents are significantly lower than the expected amount or if the oil may have been adulterated if some constituents are unusually high. It is also helpful to have an idea of the chemical families and which oils are high in which types of constituents so that you have a better knowledge of which common oils to substitute for rarer ones. For instance, conifers are high in pinenes, while rosemary (Salvia rosmarinus), most Eucalyptus spp., and cardamom (Elettaria cardamomum) are all high in 1,8 cineole; all of these essential oils are valuable for addressing occasional upper respiratory concerns. There are several essential oils that are high in linalool, including the critically endangered rosewood (Aniba roseadora). Ho wood (Cinnamomum camphora) or rosalina (Melaleuca ericifolia) may be appropriate substitutes. Lavender (Lavandula angustifolia) also falls into the category of oils that have significant amounts of both linalool and linalyl acetate. Other essential oils, such as bergamot mint (Mentha citrata) also contain this combination. If you seek a new aroma, when you run out of an essential oil, you may wish to try replacing it with one that has a similar chemical profile. Similar Behaviors As you study the benefits and usages of essential oils, you will see a tremendous amount of overlap between oils. Often, the ways essential oils affect us are related to their constituent chemistry, but not all of our interactions with these oils directly correspond to one specific profile. If you consider the specific needs you need to meet – calming, alertness, uplifting, respiratory, digestive – you may find a few essential oils that meet multiple needs. You may be able to address all your family’s needs with just a few essential oils. There are a couple, like lavender (Lavandula angustifolia), that multitask so well that they will always be in your cupboard. Others that are more specific to a timely need may come and go or may get replaced periodically with a similar oil to change things up. It may sometimes be a better choice to purchase a ready-made blend instead of buying a bottle of each of the ingredients to blend your own. In Closing, Those of us who love essential oils often find ourselves with too many bottles, some of which go bad before we can finish them. If we care about safety, sustainability, frugality, and waste, we will approach our essential oil collections with careful consideration and less impulse buying. Consider the needs you have, whether for ambiance or wellness, for yourself or your family, and then consider how much you really need, knowing that if you only use a few drops at a time, even a small bottle of essential oil may have more doses than you could use in a year or two. The result will be continued enjoyment of essential oils far into the future as we invest our money wisely and support the industries surrounding aromatic plants without overexploitation. Related Reading International Union for Conservation of Nature (IUCN) https://www.iucn.org/ Red List of Threatened Species https://www.iucnredlist.org/ The United Plant Savers https://unitedplantsavers.org/?_page=23&start=32 Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES) https://cites.org/eng How to choose the right lavender essential oil https://theherbalacademy.com/right-lavender-essential-oil/ A beginner’s guide to using essential oils with confidence https://theherbalacademy.com/using-essential-oils-with-confidence/ Safe and powerful alternative “Thieves” blends for the 1% https://theherbalacademy.com/alternative-thieves-blends/ Cold and flu essential Oils for children https://theherbalacademy.com/cold-and-flu-essential-oils/ A guide to essential oil safety https://theherbalacademy.com/a-guide-to-essential-oil-safety/ Lavender essential oil: A must-have for every natural medicine chest https://theherbalacademy.com/lavender-essential-oil/ How sustainable is the essential oil industry? https://theecohub.com/how-sustainable-is-the-essential-oil-industry/ Essential oil sustainability: What you need to know. https://www.aromatics.com/blogs/learning-guide-ethical-and-sustainable-aromatherapy/essential-oil-sustainability-what-you-need-to-know Spikenard and sustainability https://tisserandinstitute.org/spikenard-sustainability/ Learning to define sustainability: Lessons for essential oil consumers https://theherbalacademy.com/define-sustainability-lessons-for-essential-oil-consumers/ REFERENCES Ablard, K. (2019, Sept. 27). Working together to protect and preserve aromatic medicinal plants [conference proceedings]. Alliance of International Aromatherapists Conference, Minneapolis, Minnesota. Dancey-Downs, K. (2018, April 19). A sustainable future for Frankincense and forests? Ecologist. Informed by Nature. Retrieved March 31, 2023 from https://theecologist.org/2018/apr/19/sustainable-future-frankincense-and-forests Patinkin, J. (2016). Last wild frankincense forests are under threat from overharvesting. The Associated Press. Retrieved March 31, 2023 from https://globalnews.ca/news/3146852/last-wild-frankincense-forests-are-under-threat-from-overharvesting/ Save Frankincense. (2020). Issues: Frankincense decline. Save Frankincense. Retrieved March 31, 2023 from https://www.savefrankincense.org/frankincense-decline Tisserand, R. (2022). Oxidation and the shelf-life of essential oils. Essential Oil Safety Master Class 2nd Edition. https://tisserandinstitute.org/essential-oil-safety-master-class/ In collaboration and affiliation with Herbal Academy Gabriela Ana Holistic Health Coach Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

As the weather starts to get colder and the leaves change color, pumpkins take center stage. But what about this time of year makes us crave that PSL flavor more than any other season? Each smell and taste of our beloved pumpkin triggers a rush of happy neurotransmitters like dopamine that evoke happy memories and positive emotions. Smells are even directly sent to the amygdala region of your brain responsible for processing emotional experiences. But my love of pumpkins goes far beyond my favorite fall memories. As an holistic health coach, I consider pumpkins a nutritional powerhouse, offering a multitude of benefits for all aspects of your health. In fact, pumpkins are such a powerful superfood that you should consider eating more of even after the last leaves have fallen. Top 5 health benefits of pumpkin Its rare that a food can benefit multiple areas of your health. And the ones that can? Well, those are considered superfoods. These are my favorite health benefits of pumpkin and why I think pumpkin should become a staple in your pantry. 1. It boosts your gut health Rich in dietary fiber - at approximately 2.7 grams per cup - pumpkin can help promote both a healthy gut microbiome since fiber acts as a prebiotic that nourishes the beneficial bacteria already residing in your gut so that it can thrive and multiply. These bacteria also work to ferment the soluble fiber in pumpkins to produce short-chain fatty acids like butyrate, which can reduce any inflammation happening in your gut. And if you need a little help going number 2, fiber adds bulk to your stool so that things can keep moving smoothly. 2. It is a surprising source of protein Pumpkin seeds usually get overlooked this time of year for lacking that delicious PSL flavor, but they are a part that you definitely shouldn’t sleep on. Containing 12 grams of protein per cup, pumpkin seeds are considered a complete plant protein due to their amino acid content. And did I mention that they are also high in fiber and healthy fats? 3. It is high in health-protecting antioxidants Considered the "building blocks of life", your cells ensure all systems of your body function properly. Antioxidants are compounds that fight (1) against free radical damage caused by factors like toxins, poor diet, and stress that can damage your cells and result in everything from poor vision and sun damage to chronic diseases like heart problems and cancer. 4. It can help strengthen your immune system Pumpkins can play a significant role in strengthening your immune system, thanks to their rich nutrient profile, most notably vitamin A, vitamin C, and zinc. Vitamin A: Pumpkins are loaded with Vitamin A and the precursor to Vitamin A - beta-carotene. Studies have shown that Vitamin A is necessary for a healthy immune system, going as far to classify (3) deficiencies as an immunodeficiency disorder. Vitamin C: This immune-boosting vitamin encourages white blood cell production - the defense mechanisms of your immune system - and can even reduce (4) cold symptoms by up to 30 percent. Zinc: This micronutrient is also responsible for producing white blood cells and combining it with Vitamin C can further increase Vitamin C’s immune-boosting benefits. Plus, the same antioxidant capabilities of pumpkins we mentioned earlier, further support immune system resilience by fighting oxidative stress and inflammation. 5. It can help you maintain a healthy weight Not only can the fiber content of pumpkins curb your cravings by helping you feel full and satiated, it is relatively low in calories at only 50 per cup since it is technically 94% water. Everything else? Pure superfood nutrients! Pumpkin Beer Bread Recipe With Homemade Herb Butter from Herbal Academy Mix and mix, bubble and bake, who’s ready for a bread recipe to make? Savory pumpkin beer bread is the perfect fall recipe, especially paired with herbaceous creamy homemade butter. It’ll be a crowd-pleasing delight! Ingredients 3 cups all-purpose flour (King Arthur’s is a favorite) 1 tablespoon of baking powder 1½ cups pumpkin beer ¼ cup honey (or alternative sweetener such as maple syrup or brown sugar) 6 tablespoons salted butter or vegan butter, chilled Directions Create the bread batter by adding the two dry ingredients to a large bowl. Give them a stir to mix together. Next, pour in the pumpkin beer. Lastly, add in the honey and mix thoroughly. Grease the bottom and sides of a loaf pan with butter. Pour the batter into the pan and add slices of cold butter on top of the dough mixture. Bake in a preheated oven at 350 degrees F for 45 minutes. The bread will get a crispy golden brown top when it’s done. Homemade Herb Butter Adding tasty, aromatic herbs and spices, such as rosemary and sage, really elevates and customizes this butter recipe to bring out its rich flavors. Ingredients 2 cups cream (heavy or whipping) 1 tablespoon fresh rosemary (Salvia rosmarinus) aerial parts, finely chopped 2 tablespoons fresh sage (Salvia officinalis) leaf, finely chopped Directions Using a stand or handheld mixer, pour 2 cups of cream into the bowl. Turn your mixer on high and start to whip. It will take several minutes of continuous whipping to start to see the solids begin to separate. Once a butter-like consistency is achieved and you notice the liquid at the bottom of the bowl, you’re ready for the next step. Remove the butter from the bowl and form a small ball. Place the butter ball into an ice bath by simply filling a second small bowl with water and ice. Allow the butter ball to soak in the ice bath for a minute. Remove the butter ball from the ice bath and using a flat surface and parchment paper, spread the ball thin. A spatula works well here. Once the butter is evenly spread, add in a sprinkling of the rosemary and sage. Create a butter log by using your spatula to get the spread butter into the center. Next, roll the parchment paper to form the butter into a log. Place butter in the refrigerator to fully form. After a few minutes, it’ll be ready to use. HOMEMADE PUMPKIN SOUP RECIPE Homemade Pumpkin Soup Recipe created by Herbal Academy’s Director Marlene Adelmann. Serves 10-12. Ingredients 1 large onion, chopped 6 cloves fresh garlic, chopped 6-8 carrots peeled and cut into small pieces 4 potatoes washed, peeled and cut into small pieces 2 tablespoons butter 1/2 teaspoon ground cayenne pepper () Salt Pepper Dried sage leaf (Salvia officinalis) Dried rosemary leaf (Rosmarinus officinalis) 8-10 cups water 1 small pumpkin roasted Directions Wash the outside of a small pumpkin (3-4 pounds) cut in half and scoop out seeds. Place pumpkin halves face down on an oiled baking dish with sides. Bake in a 375 oven for approximately 50 minutes. Pumpkin is done when a knife slides easily into the baked pumpkin. To prepare soup, saute onions and garlic in a large stockpot over med-high heat, saute until golden. Add a tablespoon of high heat oil such as coconut oil if the mixture is too dry. Onions normally have enough natural juice to saute without added fats. Add carrots and potatoes with butter and cover. Lift the cover often to stir and to keep the mixture from burning or sticking. Ideally, the vegetables should brown slightly for a more robust flavor. When vegetables are still crisp but slightly cooked and browned, add 10-12 cups of water along with the pumpkin puree. Season to taste with salt, pepper, cayenne, sage, and rosemary. After all of the ingredients are combined the pot should be covered and simmered for at least 1 hour. It can be kept warm on the stove top for several hours. Garnish with a dab of sour cream or sprinkle with pumpkins seeds. Add beans when serving for added nutrition. Gabriela Ana Holistic Health Coach Free discovery call

In Earth Medicines: Ancestral Wisdom, Healing Recipes, and Wellness Rituals from a Curandera, traditional healer, storyteller, and Indigenous foods activist Felicia Cocotzin Ruiz invites readers to connect with the the elements of Earth, Air, Fire, and Water that are so deeply integral to her curanderismo tradition. Felicia shares many aspects that shape her own personal practice, including food and herbal recipes as well as rituals grounded in the four elements, inviting readers to weave these into the rhythms of daily and seasonal life along with exploring their own cultual healing traditions. The following excerpt from the book explores Air and a simple way of connecting to this element as well as an incense recipe using ethically sourced herbs. Photos by Herbal Academy The following excerpt is from Earth Medicines: Ancestral Wisdom, Healing Recipes, and Wellness Rituals from a Curandera by Felicia Cocotzin Ruiz © 2021 by Felicia Cocotzin Ruiz. Photographs © 2021 by Nicky Hedayatzadeh. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc. Boulder, CO. AIR REPRESENTS FREEDOM, MOVEMENT, AND DIRECTION When its energy is subtle, I like the way it moves my hair and makes my whole essence feel carefree. Its personality at this intensity reminds me of my childhood, playing outside moments before the desert rains began. The scented wind would lure us outside, telling us that rain was on its way. We would feel it and breathe it in. However, when its personality turns forceful, different feelings trigger, urging us to go inside and take shelter. The wind tells us that change is coming. Air has a superpower that the other elements do not possess: it can carry the other elements, working as a messenger. Our bodies are in constant contact with Air, absorbing all its strengths and particles throughout the day. Immersed in its invisible magic, our skin reminds us of the cycle of life with the growth and death of its cells. Ehécatl is the Aztec/Mexica metaphorical representation of wind. His name means “wind” in Nahuatl, and he is regarded as one of the many faces of the beautiful serpent Quetzalcoatl in our Creation stories. Ehécatl is depicted in many ancient art pieces wearing a conch shell (ehecailacocozcatl or “wind jewel”) on his chest that he uses to blow the world into motion. I believe there is much creative energy behind the motion of the wind and, when we are in the midst of wind’s presence, we are sensing intuitive direction or awareness. Our own breath is wind birthing our intentions, affirmations, gratitude, and desires. However, sometimes we need assistance in speaking these truths. Air can be used as a tool to encourage a focused mind and receive mental clarity by awakening vibrations in our bodies that encourage clear communication. Having heightened intuition, using your voice, opening your throat chakra—these are all benefits you can receive from working with the element of Air. Physically, being outside in fresh Air has been shown to improve blood pressure, strengthen the immune system, and help the airways of the lungs to dilate more fully, improving their cleansing action. Most of the time, we are more aware of the Air in our immediate environment than the Air in our bodies. We may see a haze of pollution in the distance, sense stagnant Air in a closed space, or feel crisp Air during a morning walk. We tend to think of Air as being outside of us. Truth is, there are no defined boundaries with Air. As you read this, Air is entering your body, oxygen is flowing into your bloodstream, and carbon dioxide is being exhaled back into the Air you just took in. Our bodies simply borrow this life-giving element for a brief moment before it returns to its place of abundance. How beautiful it is that we have made this agreement! Emotionally speaking, simply being outside in fresh Air fosters positive emotions and betters our ability to handle stress. I encourage you to get outside at least once a day or simply open a window if weather permits, and breathe in this element of awareness. SACRED SCENTS INCENSE I grew up in a culture where burning plant aromatics was part of our family’s culture and used in many ceremonial events such as Pueblo Feast Days, where cedar and pine torches are burned. I have been taught that burning our ancestral aromatics takes us back to the sacred places of our ancestors and helps us remember who we are. The use of fragrant smoke as a conduit to connect with the element of Air and our ancestors is powerful. Burning aromatics has been used in traditional healing for time immemorial, which means it should be treated respectfully. I do my best to stay educated on plants that have now become endangered and threatened from recent trends resulting in overuse. Many indigenous plants, including California white sage and Peruvian palo santo, have been overharvested and now require time to regenerate. Copal resin, the plant aromatic I work with most, is harvested from bountiful and fast-growing trees in Mexico and Central America. I use it as the base for so many of my incense recipes along with sandalwood from plantations in Australia. When choosing plant material for your own personal blends, consider including plants that you can grow and ones that are ancestral to you. Also, source out ones that are in abundance and collected ethically. Unbound Incense Making your own loose incense is not complicated. I like experimenting with different combinations first as a loose incense to gauge their scent combination before I make them into cones, so be sure to keep a notebook close by for your recipes. I generally use a 1:1:1 ratio of herbs, resins, and woods. You may be called to a specific plant that carries a special meaning to you. Or, you may simply be drawn to an aromatic based on their scent alone. Amount varies Choose one each of the following: Herbs: anise seed, bay leaves, calendula flowers, cedar leaves, cloves, fennel seeds, fir needles, gingerroot, juniper berries, lavender flowers, mugwort, orange peel, rose petals, rosemary, star anise, sweetgrass Resin (small pieces or powdered): benzoin, copal, dragon’s blood, myrrh, piñon Woods: birch, cinnamon bark, cedarwood, juniper, piñon, sandalwood Incense burning vessel Earth (salt, sand, or dirt) Bamboo charcoal tablets for incense burning Matches Choose your 3 plant materials, one each of herbs, resin, and woods. Working in small batches is best, so only use a teaspoon or tablespoon of each and place into a small bowl. Mix with a spoon. To burn your incense, place the earth you chose at the bottom of your incense burning vessel. Next, place a bamboo charcoal tablet on top of the earth. Using a match, light your tablet and wait for sparks to work through the charcoal. Place a pinch of your mixture on top of the tablet, allowing it to permeate the air. Interested in learning more about making herbal incense? Members of The Herbarium can join Felicia in a video as she shows us how to make her La Guadalupana Cones incense recipe! You’ll find this helpful Making Herbal Incense Cones video in The Herbarium. Interested but not yet a member of The Herbarium? Get access today with a 3 day trial for only $3! The Herbarium is our ever-expanding, illuminating virtual collection of over 200 (and counting!) searchable monographs, unique intensive short courses on focused topics, and numerous articles, videos, ebooks, podcasts, and helpful downloadable resources. The Herbarium is crafted to help you learn and grow in your herbal journey! Learn more and sign up for The Herbarium here. Get a copy of Felicia’s book, Earth Medicines, via Shambhala Publications, her website here, or on Amazon. FELICIA COCOTZIN RUIZ (Tewa/Xicana) is a curandera and Indigenous foods activist whose work is deeply rooted in the healing properties of sacred plants. Sharing the Medicine of the People, Felicia weaves together stories of Indigenous wisdom with the intention of her dishes, applying “Culinary Medicine,” as named by one of her Maestras. Curanderas are traditional healers, who carry knowledge of foods, herbs, and other cultural remedies working with the body, mind, and spirit. Curanderismo has been practiced throughout the Americas for over five hundred years, with each healer offering a unique skillset applying their natural gifts, training, or cultural practices. With permission from her elders, Felicia shares her work with others through private consultations, workshops, and ceremony. In collaboration with Herbal Academy. Herbal Academy The Herbal Academy is an online school of herbalism offering affordable herbalist training programs for students at all experience levels. Whether you are looking to explore herbalism as a hobby or personal endeavor or preparing for a career, the Herbal Academy has designed herbalist programs to suit your path and your educational needs! The Academy celebrates the community-centered spirit of herbalism by collaborating with a wide diversity of seasoned clinical herbalists, folk herbalists, and medical professionals to create an herbal school that presents many herbal traditions and points of view.

“Grief does not change you … it reveals you.” - John Green We are in a moment of collective mourning. The cries of mothers, fathers, and hundreds of thousands of others around the world can be heard and felt so deeply—even more so for empaths—as the climate of our planet and our humanity is being rocked by unspeakable traumas and terrors. Regardless of who or what, or even if, we worship and hold sacred, or where we find our sense of belonging or purpose, it’s impossible to deny the magnitude of suffering gripping our psyches, our bodies, our siblings, our ancestral lands, and our world. If you’ve been feeling the “poison” of this pain gripping you more intensely lately, you certainly are not alone. Grief, loss, and death are complex terrains that require support, love, and a variety of tools to navigate. Surely this is not something to face alone, so we hope this week’s message reaches you in the spirit of seeking gentle guides to walk beside you on the road to healing, compassion, and alchemy. We’re right here with you. In Traditional Chinese Medicine (TCM), practitioners examine the stage of grief the patient is currently moving through. The five stages of grief are: (1) denial; (2) anger; (3); bargaining; (4) depression; and (5) acceptance. Some add a sixth to the list: hope. Acupuncturist and herbalist Donna R. Hernández says that in order to address the root of a patient’s grief, “[TCM practitioners] consider the seasons, the pulse, the tongue, the overall constitution of the patient, and any pre-existing conditions while trying to prevent disharmony in the patient’s overall presentation.” Wellness writer Sarah Vanbuskirk explains further: “The lungs bring oxygen into the body and remove carbon dioxide. In TCM, this organ is believed to be connected to grief.” The late Ayurvedic health practitioner Vaidya Ramakant Mishra, born into a family of Raj Vaidyas with a 5,000-year history of healing, told his students that the main cause of depression, one of many symptoms of complex grief, is “the lack of ability to process emotions.” In the Ayurvedic health system, it is believed that each person’s individual experience of grief varies based on their mind-body type; therefore, the ways of treating the root cause can vary widely. Herbal formulas, soothing teas, essential oils, marma (energy point therapy) and panchakarma (Ayurvedic detoxification therapy) are among them, harnessing positive vibrations aimed to restore balance in the emotional, physical, and psychological realms for a long-lasting healing effect. Complex grief (CG) is believed to impact 10% of individuals who have been bereaved, affecting people all around the world, with cultural factors playing a large role in the process of dealing with grief and loss. Professor and physician Laurence J. Kirmayer argues that “one can understand the course of healing by examining metaphorical concepts.” In Kirmayer’s hierarchy of metaphors, “there are multiple modes of healing and meditating processes interacting with many levels, such as society and the environment, the community, family, and biological factors” (Source: NIH). Taking into consideration these nuanced approaches, we may understand that though we all grieve, we can also see that people don’t necessarily approach the management and moving through these emotions the same across cultures. Even the language people use to describe the different realms of existence—the cycles of birth, death, and rebirth—shape the way they think of them. How Can Transmuting Poison Lead to Profound Healing? Pain can be a sort of poison, and grief is one type of suffering that can wound deeply and last for quite some time, depending on the type of loss felt by the griever. But grief is also a natural expression of feelings for something or someone we once loved, a bond or attachment that formed and became significant to us. Honoring the impact and meaning of that person or that attachment (such as to a job, or an object of value to us) is also a type of gateway to many life-affirming experiences. Processing difficult feelings, catharsis, and finding closeness with others in the form of our support systems are just a few potential healing outcomes. Transmuting the powerful poison of grief transforms the ache of loss into growth, a healing process that requires time and patience, but can lead to positive forces that propel you into new ways of thinking and being. Questions to ask (excerpted from Integral Tarot: Decoding the Essence): How can I allow this death to be a type of surrender to a new life? Where am I holding a false sense of hope? What is the worst that could happen if I did something different? Who am I afraid to let down? Myself? The rituals and everyday tools for coping with grief and loss shared below offer some additional plant medicines, practices, and tangible steps that you may find useful as you navigate through these turbulent waters. Francis Weller, a California-based psychotherapist and author of The Sacred Work of Grief and numerous other books, said, “Ritual is that frequency that enables what is most vulnerable in the human being to come forward.” The soft animal of the self often needs a safe container to “surrender to a new life”. Grief As Sacred Rite + Initiation Francis Weller said in an interview with Psychology Today: “Grief without gratitude can lead to cynicism and a sense of hopelessness. But gratitude without grief tends to lead towards a more saccharine thing. The heart needs grief and gratitude in constant conversation with one another, and since grief deepens the heart’s capacity to know what another person may be feeling, I’m holding onto both.” Weller continued to explain that the act of engaging in grief and suffering can also break the heart open to receive joy and delight. If we refuse to walk the path of grief, we may be faced with small lives that are controlled by our emotions. Or as the Sir Henry Taylor poem goes, “He that lacks time to mourn, lacks time to mend For life’s worst ills, to have no time to feel them.” In a happiness-obsessed and fear-based culture, good and bad emotions are seen as a binary to be navigated with precise caution. Weller says we might be wise to instead “befriend them all” for a more saturated joy that is rooted in truth and hope. Tarron Estes, Founder of the Conscious Dying Institute, says that death and birth are “bookends of life” and that “Grandmother Grief leads the way. She calls forth an initiation that renews, heals, and cleanses our souls.” Referring to the sacred passage of the inevitability of our transition into the death phase, both Estes and Weller emphasize the power of ritual to affirm, to release, to share the burden with others, and to transform us. As Estes explains, “the emotional family surrounding death calls us to these powerful rites of passage that no other time offers,” so in our grief, rage, fear, anger, and disappointment, we can also find hope and healing. SMALL SACRED RITUALS FOR HEALING GRIEF Studies have demonstrated that our perception of how much time we have left in this earthly dimension of our existence has a profound impact on how we choose to spend our precious time. As we become acutely attuned to our own mortality, we can often bypass our otherwise dominant feelings of irritation from zooming in on everyday hassles in favor of celebrating the magic of our remaining days. “Acknowledging our impermanence makes us more mindful of life’s small moments and our relationship with others,” according to an illuminating article in Scientific American about coping with death awareness and terror management theory. The human expression of grief varies widely across cultures, but the importance of rituals to honor and reflect on life’s fragility is nearly universal in some form throughout history. Consider performing one of these rituals, or one of your own making, to help soothe your heart, to offer gratitude for your own breath and being as you remember “you are weeping for that which has been your delight” (as Kahlil Gibran put it), and to begin to let go as a means of gently easing your suffering. Remember, there is no standard timeline or need to rush things. Favorite Meal - Gathering those close to the beloved departed to cook or share a dish that person enjoyed can be a cathartic form of remembrance. Offer a toast, a moment of silence, or a song to complement the meal with a simple ceremonial component to amplify your shared joy in the present. Remembrance Altar - An altar is a sacred place to adolore (adore) or altare (create a podium/stage), physical places to worship, honor, or make offerings as ritual practices. Building an altar for a loved one can be a private place to channel the energy, frequencies, and messages of that person, and to call on ancestral spirits to help you heal and move on. Keep reading here for the essential altar elements. Nature Therapy - Where was your loved one’s favorite place to ground and reconnect with the Earth? Go there (or to a similar place; e.g. if they loved the ocean, any body of water can represent that energy) with the intention of journaling alone, sharing stories and memories with friends and family aloud, or meditating to tap into the source of oneness that connects us all in life and in death. Plant Trees + Flowers - Find a special place to grow something new. The cycle of death and rebirth can be seen in all living beings. Watching the progression of your seedling can be a daily reminder that you, too, will grow and bloom again; your loved one’s memory is also honored with this action. Make An Herbal Amulet - Sometimes considered a “portable altar”, amulets are intended to have a very clear purpose, and they are meant to be carried. Think of your amulet as the womb of creativity, a sacred container that can provide you the gift of life at any moment. Whatever you desire to manifest as you grieve, your amulet can offer protection, purification, love, and more energetic benefits. Affirm Joy - It can be easy to ignore the things that made you happy prior to experiencing a devastating loss, but experts say that continuing to maintain routines and hobbies that bring joy are excellent healing allies. “To cope with anything that is highly emotional, particularly grief, it is essential you focus on basic self-care activities,” according to psychologist Dr. Kim Maertz. EVERYDAY TOOLS FOR COPING WITH GRIEF + LOSS Additionally, these herbs and tools approach managing grief from different perspectives. Here is a bit more about how you can mindfully incorporate them into your healing journey. Take a look at the list below, and if you’re still not sure what herbs are right for you, take advantage of our free herbalist chat here. Let us walk beside you on the road to transmuting pain into a revelation with compassion and grace. Bobinsana (Calliandra angustifolia) - It is said that the spirit of the Bobinsana plant can provide healing and comfort to those experiencing loss, heartbreak, or grief. The shamanic heart healer has also been used by curandero/as to assist the patient with dissolving the barriers of time, allowing them to travel mentally to the moment of the trauma, a practice also known as “soul retrieval”. Mulungu (Erythrina mulungu) - In Brazil, Peru, and among other indigenous tribes of the Amazon, mulungu has long been used as a natural sedative, a tool for calming an overexcited nervous system, and a restful sleep aid. In both North and South American herbal medicine systems, mulungu is considered a powerful sedative to ease agitation, support mood disorders and chronic stress, and to treat other nervous system issues like insomnia, anxiety, and even epilepsy. Milky Oats (Avena sativa) - Deeply nourishing, milky oats is a tonic remedy that may restore the nervous system, relieve emotional instability, and help one find peace and tranquility, especially for over-stressed and chronically upset people. Oat is a staple in many herbalist formulas for grief. Albizia (Albizia julibrissin) - Traditionally used for hundreds of years as a mood elevator and calm-inducing treatment, both the bark and the flowers of this “tree of happiness” are believed to anchor the spirit. It acts as an antidepressant and anti-anxiety herb with no known side effects. Passionflower (Passiflora incarnata) - A nervous system relaxant and mild sedative herb, this beautiful mandala-like flower is also a gentle anti-anxiety and anti-inflammatory aid. One compound found in passionflower, quercetin, is very effective in ridding the body of damaging free radicals and toxins. Lemon Balm (Melissa officinalis) - A nervine known to uplift depressive moods, this immune protector makes for a delightful tea with an exquisite smell. Its power to gently calm anxiety combined with its ability to ease sleep troubles make it a loving plant companion throughout the grieving process. Rose (Rosa centifolia) - Revered for centuries for its spiritual healing benefits, particularly those around relieving the heart, rose may also benefit those suffering from depression, anxiety, psycho-spiritual imbalances, and mood disorders. It can also help to reduce inflammation in the body, a common symptom of trauma, grief, and other related circumstances with physical and emotional effects. Lavender (Lavandula angustifolia) - Cooling, relaxing, and uplifting lavender has been cherished throughout the world for thousands of years. It is particularly revered in folk traditions for its profound ability to cool an overheated body. It may also help reduce feelings of anger, agitation, and insecurity, as well as relaxing a worried mind. Safe for people of all ages, this herb is universally beloved. Sandalwood (Santalum spicatum) - Known as the “fragrance of the spiritual mind”, this noble fragrance is associated with inner peace, purity of consciousness, and an open heart. The grounding properties of sandalwood can help us center ourselves and build our spiritual fortitude as we heal from grief. Kava Kava (Piper methysticum) - One of the strongest known herbal muscle relaxants, kava kava’s demonstrated ability to greatly reduce emotional tension and anxiety disorders has been affirmed by numerous studies. It is capable of promoting relaxation without impairing cognition, helps us let down our social barriers, and causes no negative side effects or physiological dependency when appropriately dosed and administered. Warming, spicy, and stimulating, it is also believed to help boost our ability to concentrate, which can be especially tough to maintain in times of mourning. BREAKING DOWN THE DEATH CARD The Death Card* Scorpio-Scorpio is the sign of inheritances and legacies Scorpio is the sign of fixed water and as such reminds us that below the surface there are emotions that we are afraid might someday get out of control. Scorpio is magnetic by nature and shows that as we live, death is magnetically drawing us into its clutches. On the spiritual level, the Death card reminds you that your spiritual self is overriding your ego. Your spiritual self is desperate to grow and the ego has been desperate to maintain the status quo. Choose to let your spirit guide the path for a moment. You will feel more alive and vibrant. Give your soul a chance to prove that something different might just be what will work. It takes a tremendous amount of your personal power and energy to constantly maintain and create an illusion for yourself and others. The path is to simplify your life by not allowing the ego to create power drains. When you know yourself and believe in yourself there is no need to bolster or exaggerate the truth of who you are. The path is the path of self-acceptance. Body Aspect: The Lungs exhaling. When you are afraid you tend to not fully breathe. If you fully breathe, you become present in the moment. When you are present, you will have to make changes in the reality of your existence. (Note that this is aligned with the Traditional Chinese Medicine link between grief and the lungs). *Death Card interpretation excerpted from Integral Tarot: Decoding the Essence by Suzanne Wagner. COMFORTING WORDS IN MOMENTS OF DARKNESS "When you come out of the storm, you won’t be the same person who walked in." – Haruki Murakami "All that we love deeply becomes part of us." – Hellen Keller "When you are sorrowful, look again in your heart, and you shall see that in truth, you are weeping for that which has been your delight." – Kahlil Gibran "What is lovely never dies, but passes into other loveliness." – Thomas Bailey "Like a bird singing in the rain, let grateful memories survive in time of sorrow." – Robert Louis Stevenson "He that lacks time to mourn lacks time to mend." – Sir Henry Taylor "There is no other side. There is no pushing through. But rather, there is absorption. Adjustment. Acceptance." – Gwen Flowers Original article ANIMA MUNDI Gabriela Ana Holistic Health Coach Free discovery call

There are few flowers more globally iconic than the Rose. Rich in symbolism, tradition, and beauty, the mention or scent of roses transports us to memories of celebratory bouquets, beautiful rose bushes, or times of deep romance. However, did you know Rose is more than just a flower? Rose tea, for example, has been used across cultural wellness systems, including Ayurveda, as a nourishing and soothing elixir. Research also suggests Rose is more than just a pretty face, and harbors various active plant compounds that may support multiple aspects of physical, mental, and emotional well-being. This may be why people have been drawn to Roses and Rose tea for comfort, beauty, and solace for centuries. In this article, we’ll share the fascinating traditional uses and research behind the benefits of Rose Tea, and how to brew the perfect cup at home. Why Everyone Should Make Rose Tea Part Of Their Wellness Rituals If you’ve ever experienced rose-infused tea’s sweet scent and bittersweet flavor, you understand its allure. Herbal teas often contain flowers and are a simple, mindful, and enjoyable way to take advantage of botanicals’ benefits. Although Chamomile is common in teas, Rose is a lesser-known powerhouse for stress support, relaxation, digestive comfort, spiritual support, and more.* Plus, research has shown Rose tea is equivalent or greater in phenol content and antioxidants than green tea, without caffeine! Come along as we explore the details behind the benefits and pleasures of Rose tea. Traditional Uses Of Rose (“The King of Flowers”) and Rose Tea in Ayurveda & Beyond In Ayurveda, Rose is associated with the Heart and is believed to impart soothing feelings of harmony and calm while supporting the transformation of negative emotions into positive ones. Rose was called the “King of Flowers” in Ancient Ayurveda and is considered “tridoshic,” meaning it supports and benefits all three Doshas (Vatta, Pitta, Kapha)*. Rose tinctures, decoctions, topical applications, and Rose tea have also been traditionally used to support*: Cardiovascular function Cooling of the blood and other organs Eye health Gastrointestinal function Grieving Occasional digestive complaints Occasional constipation The transformation of feelings of anger or resentment to contentment and forgiveness Throat comfort Sleep Skin health—Rose has been used extensively in Ayurvedic skincare and beauty rituals Stress And more Various Rose preparations have also been used in other traditional systems of wellness, such as Iranian herbalism, Traditional Chinese Medicine, and Native American folklore, for menstrual comfort, as a cough aid, to support inflammatory response, and for minor pain management (especially for the neck), nervous stress, and other health concerns. Next, we’ll explore what research has revealed about the active plant compounds in Rose that may be responsible for its traditional uses. 7 Beautiful Benefits of Rose Tea Researchers have identified several beneficial plant compounds in Rose, including abundant phenolic compounds which are believed to be responsible for Rose’s benefits. Phenolics possess a wide range of beneficial actions, such as acting as antioxidants, supporting inflammatory responses, and promoting mental and emotional well-being. Some of these phenolics and other compounds include: Gallic acid Terpenes Glycosides Flavonoids Anthocyanins Essential fatty acids Essential oils Vitamin C (especially in Rose Hips, the fruit of the rose) Kaempferol Quercetin Now that you understand what a Rose is made of, let’s explore a few of its benefits for body, mind, and spirit. #1: ROSE TEA SOOTHES STRESS AND TENSION The powerful scent of an ultra-fragrant rose is enough to uplift anyone’s mood. In Ayurveda, and other traditional systems of wellness, Rose is used extensively to help relieve tension, soothe stress, calm the nerves, uplift mind and spirit, and soften the heart*. There is research to support Rose’s use for stress and tension. For example, studies have shown Rose may support various aspects of emotional well-being. Rose essential oil has also been shown to support normal nervous system function, including dopamine levels. Dopamine is considered a “feel good” neurotransmitter associated with feelings of pleasure and happiness. In fact, flowers of any type—including roses—have been shown to trigger the release of these happy chemicals. The big takeaway is, drinking Rose tea may be a tasty and simple way to reduce stress and support overall happiness. #2: ROSE TEA CAN HELP DEEPEN MEDITATION & SPIRITUAL PRACTICES Roses are considered high-energy flowers, and have a long history of use in spiritual practices, such as meditation, religious ceremonies, and prayer. Roses are seen as a symbol of the divine feminine and the sacredness of the soul, and their scent and presence is synonymous with Saints, angels, and miracles. Although it is difficult to prove the spiritual benefits of a plant, research has shown Rose may impart a slightly hypnotic effect, which may explain its use in spiritual practices. Drinking Rose tea before, during, or after meditation, for example, may help deepen your practice by promoting relaxation, opening the heart chakra, and encouraging a peaceful flow state. A cup of Rose tea may also prove enlightening when engaging in prayer, setting intentions, journaling, chanting, or other spiritual practices. #3: MAY HELP WITH MINOR PAIN MANAGEMENT Many Ayurvedic herbs, such as the infamous Turmeric, have been shown effective for minor pain management and supporting normal inflammatory response*. Emerging research also suggests Rose may help. Preliminary studies have shown Rose may help with minor pain management via the effects of its antioxidants such as quercetin, kaempferol, and flavonoids, which support normal inflammatory response. More research is needed to understand how Rose may support minor pain management. #4: MAY PROMOTE NORMAL SUGAR METABOLISM Blood sugar balancing to support metabolism is a hot topic these days. In Ayurveda, a combination of diet, movement, and specific traditional herbs, such as Bimbi Ceylon, Cinnamon, and Rose, are used to support the Doshas associated with normal metabolic processes, including sugar metabolism. Although more research is needed, animal studies suggest Rose may support normal sugar metabolism by promoting normal serum glucose, insulin, adiponectin, triglyceride, and cholesterol in rats. Rose’s calming effects and traditional use as a digestive aid may also explain its potential benefits for sugar metabolism*. #5: ROSE TEA MAY HELP WITH OCCASIONAL CONSTIPATION Rose is generally considered sweet in scent and flavor. However, Rose also has bitter properties, which made it a trusted digestive-aid in Ayurveda*. Science has begun to validate this traditional use, with research suggesting Rose and Rose tea may help with occasional constipation and liver support. The relaxation properties and warmth of Rose tea may also provide additional digestive support*. #6: ROSE TEA HAS POWERFUL ANTIOXIDANT ACTION Roses have always been associated with the Heart—be it as a heart-protective tonic in Ayurveda or a symbol of love. So, what does the research say about Ayurveda’s reverence for the Rose-Heart connection? A growing body of research suggests a possible link between Rose and healthy cardiovascular function. As you’ve already learned, Rose also contains a wealth of antioxidant compounds that may provide cardiovascular support via their effects on inflammatory response. As previously noted, emerging research has also shown Rose may promote normal liver function, which may affect heart function via the liver’s role in cholesterol production and synthesis. Although more research is needed, this preliminary evidence, coupled with Rose’s impressive antioxidant profile and anecdotal evidence based on traditional use, suggests Rose tea may support cardiovascular function. #7: ROSE TEA MAY PROVIDE MENSTRUAL COMFORT Various herbal teas, including Rose tea, have long been used to provide comfort during menstruation. A small Taiwanese study suggests there may be efficacy in this ancient practice. The study followed 130 teenage students who were instructed to drink 2 cups of rose tea daily for 12 days, starting one week before their period and for six menstrual cycles. The students who drank the Rose tea reported less pain and better energetic and spiritual well-being than those who did not. More research is needed, however, the aforementioned research on Rose’s potential benefits for emotional well-being and minor pain management, plus this study and traditional use suggest a benefit for menstrual comfort. How To Brew The Perfect Cup Drinking herbal teas, such as Rose tea, is a beautiful way to incorporate the benefits of herbs and flowers into your wellness routine. High-quality, organically-grown rose petals are essential to making the perfect cup of rose tea and reaping its benefits. Unfortunately, most roses grown for the floral industry are mass-produced, highly sprayed, and, therefore may not contain optimal concentrations of Rose’s precious plant compounds (plus, who wants a cupful of pesticide residue?). At ORGANIC INDIA, our Roses are organically grown using regenerative agricultural practices and ethically sourced from farmer partners in India. You will notice the difference as soon as you open a box of our Rose teas—the scent is incredible! To brew the perfect cup of Rose tea: Pour one cup of freshly boiled water over the tea bag or 1-3 teaspoons of loose Rose tea. Cover to trap the steam, which helps improve flavor. Let steep for 3-5 minutes. Strain, sweeten with honey or stevia* (if desired), and enjoy. *ORGANIC INDIA’s Sweet Tulsi Rose tea contains stevia and may not require further sweetening. Elevate Your Self-Care Regime With Rose Tea Today As a high-frequency flower teeming with nutritional and health benefits, Rose tea can nourish your body, mind, and spirit. If you’re new to Rose tea, may we suggest Tulsi Sweet Rose Tea. Available as a loose tea or sachets, this naturally sweet tea brings the benefits of rose plus adaptogenic Tulsi (aka Holy Basil) to an herbal tea infusion. If you’re looking for a new way to enjoy the benefits of Rose tea, check out these recipes: Tulsi Sweet Rose Spritzer Pink Berry Mousse Recipe With Hibiscus And Rose New to tea rituals? Check out How To Tap Into The Benefits Of Your Daily Tea Ritual for tips on how to get the most benefits from your Rose tea experience. “Do not gulp the tea but sip it slowly allowing its fragrance to fill your mouth. There is no need to have any special attitude while drinking except one of thankfulness.” – Pojong Sunim Indiaveda was born with the illusion of sharing the ancestral wisdom of India in a modern and close way, allowing the knowledge, herbs and supplements related to Ayurveda and Yoga to reach more people interested in leading a healthy and conscious life. In collaboration with Indiaveda. Use the code INFINITA for discounts. Thank you Indiaveda!!!

BENEFITS OF AMLA FOR THE SKIN While Amla, Also known as Amalaki or Indian gooseberry, it has been prized for centuries for its nutritional content, outside of India, few know that this superfood also offers significant skin care benefits when made into an amla face mask.The anti-aging benefits of Amalaki have been confirmed by modern science. One study showed that topical application of Amalaki increases procollagen, the skin's collagen precursor, and its high levels of bioavailable vitamin C may help combat signs of aging, such as hyperpigmentation, promoting an even skin tone. “Amla or Amalaki is called "The Mother" in Ayurveda due to its support for the body, mind and immune system. In Ayurveda, it is classified as "Rasayana" herb, which means it has restorative and rejuvenating properties. ” AMLA IN CURRENT COSMETICSAmalaki is increasingly being used as ingredients in skin care products these days, but having some on hand makes it easy to whip up a quick facial at home. Using yogurt as a carrier for Amla provides the added benefit of lactic acid to gently exfoliate surface skin cells. PREPARE YOUR AMLA FACIAL MASKYou can add any additional ingredients you like to this easy amla face mask recipe, like aloe vera or honey, but you'll get plenty of anti-aging benefits from just amla and yogurt, especially if you incorporate it into your skincare routine a couple. of times a week. INGREDIENTS• 4 tablespoons of natural organic yogurt• 3 capsules of Amalaki PREPARATION1. Place the yogurt in a small bowl. Open the Amalaki capsules, pour them into the yogurt and mix well.2. Apply the yogurt paste generously to your freshly cleansed skin, then relax for 15 to 20 minutes and let the magic happen.3. Rinse the facial mask thoroughly with warm water; then splash cool water on your face at least 8 times to stimulate blood circulation and hydration.You can apply this organic and natural mask every other day for 2 weeks and see amazing results for an even and youthful complexion.Find more information about the incredible Amalaki. Beyond its incredible topical uses, it also includes internal benefits related to immunity, detoxification and stress relief. Original Article from Organic India USA A Skin-Loving DIY Amla Facial Mask ABOUT THE AUTHOR Indiaveda was born with the hope of sharing the ancestral wisdom of India in a modern and accessible way, allowing the knowledge, herbs and supplements related to Ayurveda and Yoga to reach more people interested in leading a healthy and conscious life. In collaboration with Indiaveda. Use the code INFINITA for discounts. Thank you Indiaveda!!!

We’re not alone in cherishing our companion animals. In Vedic mythology, dogs are venerated as symbols of the divine and protectors of the gates of heaven. In Nepal, a yearly festival called Tihar is celebrated to give thanks to dogs for their loyal, protective natures. The Hindu folk goddess Sashti, who assists in childbirth, rides a cat, and in the Hindu tradition, killing a cat is a grave sin. Ayurvedic herbs for pet health have been utilized for thousands of years to nurture “man’s best friend.” Early Ayurvedic texts mention veterinary medicine, treatment therapies, and surgeries — centuries ago, animal healer Sali Hotra wrote the veterinary Ayurvedic Materia Medica as a guide to safe and effective herbs for pets. Below are four adaptogenic Ayurvedic herbs and a formula used for pets. Please note that this information is not intended to diagnose or treat any condition and is for informational purposes only. Consult your veterinarian for any diagnosis and treatment protocol. Dogs at the annual Tihar Dog Festival in Nepal 1. Tulsi Widely venerated in India as a sacred plant, Tulsi provides the same benefits to cats and dogs as it does to humans. It is used in Ayurveda to relieve gastric distress and is an “amphoteric” herb that contains antioxidants and supports immune system efficiency while down-regulating immune system over-activity. Tulsi can also help to calm hyperactive dogs, and support animals who are under environmental or physical stress. The herb is also recommended for maintaining healthy skin and hair — the ancient Vedic texts recommend Tulsi oil to support a healthy inflammatory response in the skin. Manufacturers of veterinary Tulsi supplements recommend roughly 700 mg. per dose for dogs, and half that for cats. If an animal is prone to low blood pressure, Tulsi may not be recommended as the herb’s calming characteristics may contribute to lowering blood pressure. Tulsi may also slow blood clotting. 2. Ashwagandha Another Ayurvedic adaptogen, Ashwagandha is available for pets in several commercial formulations. As with humans, Ashwagandha is viewed as a rejuvenator and restorative for pets, and is also used in formulations to help support adrenal health. This herb is notable for its ability to both energize and calm, and also provides a healthy inflammatory response in the body. Some experts recommend the herb for cats to oxygenate the blood and bolster kidney health, suggesting that Ashwagandha helps regulate oxygen-transporting red blood cells. It is also recommended for calming anxious, frightened animals, helping them to relax and rest. General dosage recommendations range from 200 – 500 mg. twice daily for cats, and 500 – 1000 mg. twice daily for dogs. Please note that this dosage information is for educational purposes only, and not meant to replace your veterinarian’s advice. 3. Turmeric When it comes to Ayurvedic herbs for pets, no list is complete without Turmeric. This much-researched herb has gained popularity for its joint-supportive characteristics, but it is safe for pets and has several other beneficial properties. Turmeric is used in Ayurveda to support healthy digestive, respiratory, and circulation systems, and is recognized as having a strong ability to modulate a healthy inflammatory response. It is recommended for animal joint care, for its deep ability to soothe and relieve temporary pain of healthy joints. The protective herb also supports immune health and maintains vitality and youthfulness in pets. Dose recommendations are one-half to one teaspoon every 12 hours for dogs and one quarter teaspoon every 12 hours for cats. Please note that this dosage information is for educational purposes only, and not meant to replace your veterinarian’s advice. 4. Chamomile In small doses, chamomile is as calming and comforting for pets as it is for humans. Chamomile’s primary claim to fame is its relaxant properties, and it does indeed have a very soothing effect on pups and cats, alleviating stress and jitters while supporting healthy sleep cycles. A carminative herb, Chamomile blossoms can also soothe the digestive tract, relieve gas and reduce nausea for all around gastrointestinal wellness and ease. Cooled Chamomile tea can even soothe irritated skin on dogs. Chamomile can be given by mouth in tea, powder, liquid or capsule form. For tea, two teaspoons to two tablespoons depending on the size of your pet is sufficient. Topically, chamomile can be applied as a oil, salve or cream. ! Be sure to use German chamomile German chamomile (Matricaria chamomilla), not English chamomile (Chamaemelum nobile), as English chamomile has been found toxic to cats. Always be sure to get the proper supplement, and in small doses only, for your fur baby and consult with your veterinarian before administering herbs and spices. 5. Triphala Triphala is a classic Ayurvedic blend of three wild fruits — Amla, aka Amalaki, Haritake, and Bibhitaki. This formula has been used for centuries as a tonic to support digestive fire, or “agni,” and provide a gentle laxative action. Triphala capsules contain antioxidants and vitamin C that help support immune health and digestion. According to Dr. Tejinder Sodhi, Triphala is an intestinal cleanser that, unlike other laxatives, first aids in digestion, then helps the body eliminate toxins. Dr. Sodhi also states that Triphala is a “rasayana,” or substance that rejuvenates the body — he recommends this formula for anyone looking to support the digestive and detoxification organs and systems of the body. Notably, Triphala is made with “wild-crafted” fruits, meaning that the Amla, Haritaki, and Bibhitaki used in the formulation are harvested from undeveloped forest regions rather than domestically cultivated. ORGANIC INDIA, in partnership with the government of India, has had 800,000 acres of forest certified as organic, so the wild-harvested fruits used in the Triphala formulation are pure and efficacious. 6. Neem If you want to nourish your kitty or pup’s coat and skin with herbs for pets, look no further than Neem. Neem is a tree that grows throughout Asia, and the bark, leaves and fruit are all used in traditional Indian and Chinese health systems. It has a wide range of uses — from beauty to immunity — that has landed the plant the nickname, “the village dispensary.” This is an excellent plant, whether powdered or liquid, to add to your pet’s beauty regimen. To start off, Neem is packed with healthy nutrients like omegas and vitamin e, helping to nurture and regenerate the skin and fur while relieving itching and/or wounds. It also is a natural insect repellent, a happy benefit for your outdoor-loving friend. To continue its beautifying benefits, as with humans, the plant is known to be excellent for oral health and you can even find neem bark chew treats in some natural pet retailers. The plant’s antioxidant content also makes this a choice herb for fighting free radicals and supporting overall immune function to keep your cat or dog happy and healthy for years to come. The plants can be used topically or internally, with many skin-related benefits related to topical use. 7. Ginger Fresh, powdered or juiced, ginger is an incredible root for dogs and cats with a wide range of benefits. The plant contains antioxidants that help protect against illness and supports healthy circulation for healthy cardiovascular function. Known to support a healthy inflammatory response, the root can help soothe pet’s joints and muscles, while decreasing gas and bloating for digestive wellness. Whether minced and sprinkled lightly on food, a thin sliver as a treat, or boiled and cooled for a nurturing tea, dogs and cats love ginger. It must be noted, however, that ginger should only be consumed in small quantities. As wonderful as it is for pets, too much of this intense spice can cause digestive upset. You should check with your vet about exact amounts, but approximately 1/8th to 1/4th teaspoon for small dogs or cats; and 1/2 to 3/4 teaspoon for big dogs is a typically an appropriate amount. Thanks to modern day teas, supplements, capsules and tinctures, finding suitable herbs for pets is easier than ever. Browse pure, organic Chamomile, Ashwagandha, Ginger, Neem, Turmeric, Tulsi and Triphala. Be sure to double check with your vet before incorporating any tinctures or supplements into your pet’s regular wellness regimen. Indiaveda was born with the illusion of sharing the ancestral wisdom of India in a modern and close way, allowing the knowledge, herbs and supplements related to Ayurveda and Yoga to reach more people interested in leading a healthy and conscious life. In collaboration with Indiaveda. Use the code INFINITA for discounts. Thank you Indiaveda!!!

Traveling can interrupt your daily routine, and taking your supplements is one thing that often slips your mind. But sticking to your routine and traveling with supplements can do wonders for your health and energy levels. After all, the last thing you want is to get sick and have to postpone your trip or come home early. In fact, you’ll need even more energy and mental stamina to sustain you through your travels. But traveling with supplements can be tricky. With all the confusing travel requirements, you might ask, “Can I bring herbal supplements on a plane?” or “Will the TSA confiscate my supplements?” We’ve put together the ultimate guide to traveling with supplements to answer those questions and more. You’ll learn tips on packing them and the best supplements to feel energized and healthy throughout your trip.ç CONTENTS: Can you travel with herbal supplements? Can you travel with tea? Will TSA confiscate supplements? How to pack supplements for travel Traveling with medications Best supplements for travel Can You Travel With Herbal Supplements? The short answer is yes! You can carry powdered and capsule supplements onto the plane in checked or carry-on luggage. Most vitamins and herbal supplements are allowed if they go through the Transportation Security Administration (TSA) screening process. You can keep your supplements in their original packaging or use pill organizers. Either way, they don’t require special handling by TSA agents when going through security. Vitamins in liquid form, however, are subject to the TSA restrictions regarding liquid substances. Passengers may include a 3.4-ounce or smaller container of liquid in their carry-on bag. Anything more than that must be placed in checked luggage. If you have liquid supplements, consider swapping them out for a capsule for your trip. Some countries restrict certain supplements, so if you’re traveling abroad, it’s important to check with your destination country. But as long as your supplements are legal to possess in the country you’re visiting, you shouldn’t have any problems traveling with them. Can You Travel With Tea? If you’re a tea lover, you’ll be happy to know that you don’t have to leave your favorite infusions at home. You can take them with you! Before you get too excited about having your favorite in-flight beverage, let’s talk about making sure your tea leaves make it safely onto the plane. If you usually keep your bagged or loose-leaf tea in a tin, consider transferring them into a resealable bag. It will be less bulky and more carry-on friendly. Plus, there’s nothing more sad than having to scoop your loose tea leaves out from the bottom of your carry-on! Occasionally TSA agents will ask you to remove items from your carry-on so they can get a closer look, especially if your tea obstructs images on the X-ray machine. Place your tea in an easy-to-grab, securely sealed bag to simplify this process. Will TSA Confiscate Supplements? One of the biggest worries travelers have about taking supplements with them is that the TSA will confiscate them. The good news is that TSA guidelines allow you to bring dietary supplements onto the plane. To keep your travel day stress to a minimum, be sure to pack your powder or capsule supplements in sealed containers that can be removed easily from your carry-on bags. If you’re traveling with liquid supplements, make sure they are in containers that hold 3.4 ounces or less. You can check the TSA website if you’re unsure about your specific supplements. Remember that if a TSA agent considers your supplements suspicious, they may ask you to step aside so they can open and inspect them. Traveling with Supplements: How to Pack Whether you’re traveling for business or pleasure, it’s comforting to know you have your supplements with you wherever you are in the world. If you’ve ever gone a few days without your digestive or cognitive support supplements and then felt icky and unbalanced, you know how important it is to stay consistent. But what’s the best way to pack supplements for travel? We have three suggestions for you to make packing easy and effortless. 1 PACK SUPPLEMENTS IN A SECURE BAG OR CONTAINER The last thing you want is to find your capsules floating around in the bottom of your backpack. And can you imagine the mess a powdered supplement would make if it got loose? Make sure you have a bag or container that seals tightly. If your pill dispenser has a mind of its own and pops open without warning, it’s time to trade it in for an upgrade. Another option is to take daily packs instead of multiple bottles of capsules. Individual daily packs like our Immune Support Daily Pack and Stress & Mood Support Daily Pack are carefully curated to provide a whole-herb Ayurvedic formula. They conveniently provide the daily support you need, especially while traveling. Just grab the number of packs you need and tuck them away in your carry-on. 2 PACK EXTRA DOSES Not only do you want to make sure you pack enough supplements to last for the duration of your trip, but it’s a good idea to pack a few extra, just in case. Have you ever dropped a capsule onto the floor? The five-second rule may be fine when you’re home, but what if you’re in a cafe or walking down a busy sidewalk? A few extra doses will give you peace of mind and support your health throughout your trip. 3 PACK SUPPLEMENTS FOR EASY ACCESS Whether traveling for a few days or weeks, having easy access to your daily supplements is essential. You never know when you might need digestive relief from eating unfamiliar foods or a calming chamomile tea after a particularly stressful travel day. It might be helpful to take a few digestive supplements with you on your daily excursions. Traveling With Medications Remember that when traveling, TSA doesn’t require medications to be in clearly labeled prescription bottles. Still, the best practice is to keep all medications in their original container clearly labeled with your name, healthcare provider’s name, and dosage. If you plan to travel abroad, bring copies of your prescriptions with you. You may not travel to bring medicine or medical equipment to others abroad. And certain drugs that are legal in other countries but not in the United States cannot legally enter the country and will be confiscated. Traveling with Supplements: Which Herbs to Pack? If you regularly take various herbal supplements and vitamins, packing everything you need can feel like a hassle. You might be tempted to lighten your load by leaving some of your daily staples at home. But what if you had a grab-and-go solution for packing all of your herbal allies? Instead of taking up space in your carry-on with numerous bottles, we recommend a convenient, easy-to-use daily pack. There’s no need to change your herbal supplement routine. Keep reading to find out the packs we recommend before, during, and after your trip. BEFORE YOUR TRIP Planning a trip, making travel arrangements, and packing everything you need can be overwhelming. Taking care of your physical and mental health during this stressful time is essential. Too much stress can weaken your immune system, so taking time to rest, meditate, and boost your immunity with herbal remedies is essential. Stress relief herbs like Ashwagandha and Tulsi promote a healthy response to energetic and physical stress. Try ending your day with a calming Tulsi Honey Chamomile tea to promote sleep and support immunity in the days leading up to your trip. The last thing you want is a pesky cold sneaking up on you and sidelining your plans. Our Immune Support Daily Pack contains key ingredients like Tulsi (Holy Basil) and Andrographis for respiratory support and Turmeric and Guduchi for a fortified defense against unwanted invaders. Grab-and-go Stress and Mood Support Daily Pack. Perfect for travel convenience. DURING YOUR TRIP When you’re traveling, whether for business or pleasure, our Digestive Support Daily Pack can be a lifesaver. As you explore the local fare, herbs like Trikatu, Turmeric, and Ginger help you digest foods that may not be in your typical diet. The Digestive Support Daily Pack also includes a robust Liver Kidney blend paired with the classic Andrographis for the ultimate cleansing and detox support after a night of sampling regional foods. Stress relief during your trip is another consideration. Even the most well-traveled individuals can have moments of tension and worry. A demanding travel itinerary or unfamiliarity with your new surroundings may feel overwhelming. Taking a moment to stop, breathe, and center yourself can do wonders for calming your nervous system. But sometimes more is needed. Our Stress & Mood Support Daily Pack offers Gotu Kola and Bacopa — two widely known herbs for their calming influence. Ashwagandha, Shankpushpi, and Tulsi (Holy Basil) are included for their mood-lifting qualities and ability to promote balanced emotions. Adding these ancient herbs to your daily travel routine will help you enjoy the new sights and sounds of your destination while feeling calm and relaxed. One little pack for each day of your trip! Space-saving, convenient, targeted digestive support. AFTER YOUR TRIP Returning to your daily routine after a weekend getaway or extended vacation can feel a little unsettling. On the one hand, you may be happy to be home in your familiar surroundings, but on the other hand, you may find it hard to focus. The Cognitive Support Daily Pack is a great choice for travelers who want to return to their daily routine quickly. The special blend of herbs is designed to help ease you back into your regular routine with cognitive clarity, mood, and memory support. Gotu Kola is a tonic for nerve and brain cells that promotes cognitive clarity, while Ashwagandha and Tulsi (Holy Basil) are revered for their stress-relieving qualities. Bacopa has been used in traditional Ayurveda to support memory, mood, learning, and focus. Knowing you’ll have these ancient herbs’ support when you arrive home often helps dissipate feelings of stress and helps quiet the mind. Get back into your daily routine with ease with cognitive support packs. Traveling With Peace of Mind There’s no reason to dampen your wanderlust spirit! Traveling with supplements is easy when you take the time to pack everything you need in a secure, easily accessible bundle. Just make sure to plan ahead and check the laws and regulations of the countries you’ll visit for the latest information. With your herbal allies by your side, you’ll have peace of mind wherever your adventures take you. Indiaveda was born with the illusion of sharing the ancestral wisdom of India in a modern and close way, allowing the knowledge, herbs and supplements related to Ayurveda and Yoga to reach more people interested in leading a healthy and conscious life. In collaboration with Indiaveda. Use the code INFINITA for discounts. Thank you Indiaveda!!!

There are many paths to herbalism. Some of us may have had a more direct path stemming from a pure interest in botany, foraging, or making herbal preparations. Others, in efforts to nourish our bodies with more natural, simple ingredients, may have stumbled across the herbal approach as a happy accident. As our understanding of herbalism grows deeper, we can begin to recognize these threads for what they are and weave them together into a cohesive holistic lifestyle. The herbal lifestyle books we’ve rounded up here each represent a specific area to apply your herbal practice to, including body care, aromatherapy and stress relief, holistic pregnancy, family wellness, and even natural house care. We chose these because each of them stand out as the go-to resource for their respective topics. They all provide comprehensive foundations for the complete novice, as well as a variety of effective, time-tested recipes to engage practitioners at any level, promising a sound investment of time and money. If you are brand new to herbalism, these herbal lifestyle books offer practical entry-points into this fascinating world of plant wisdom. If you are further into your studies, these areas of study offer the opportunity to experience the actions and benefits of herbal allies in a new context. The best solutions are often the simplest ones, provided by the wise balance inherent to nature. In integrating these herbal principles into your daily life, you invite more of this natural balance and simplicity to your daily existence. We hope these resources inspire you to incorporate herbalism into your daily rituals. 5 Herbal Lifestyle Books to Read this Year Organic Body Care Recipes by Stephanie Tourles For those of us who feel like some herbal beauty care recipe books may just skim the surface, this book takes a luxurious dive into all areas of the topic. Starting with a well-rounded introduction to the science behind skin, hair, and nails, Tourles also shares basic ways to support ourselves with care and nutrition. She very practically reminds us of how the skin absorbs nutrients (and toxins), giving us all the more motivation to favor natural and simple ingredients rather than harsh chemicals. Building on this, she introduces us to our new friends from natural apothecaries, including herbs, carrier oils, essential oils, and the necessary tools we’ll need to create the 175 recipes included in the book. Recipes are organized into sections covering face and body care, hair care, feminine care, support for stress, colds, and headaches, and even love potions! The recipes themselves are formatted with easy instructions as well as a handy list of the practical considerations: Recommended for, Use, Follow With, Prep Time, Blending Tools, Store In, and Yield. Most recipes include easy-to-source ingredients and have nice long shelf-lives, so you won’t have to be mixing these daily! With the authority of a textbook but the atmosphere of a relaxing spa, Tourles has made a book that is truly accessible to people coming into herbal body care from many different directions. She tailors her information to complete novices, weaving in succinct definitions of topics like Ayurveda, while including enough recipes to keep even a seasoned herbalist inspired. Often touted as a gateway into herbalism for folks seeking healthier body care alternatives, this book is one you’ll reference for years to come. If you can only choose one herbal beauty book, this one-stop-shop is a treasure trove of recipes to try and wisdom to absorb. Wrap up in your silky robe and dive in! 2. The Naturally Clean Home – Karyn Siegel-Maier With modern culture’s newfound interest in natural alternatives, we’ve probably all come across a few simple kitchen-hacks that our grandmothers would have taught us had we listened. It’s always a little fun to see some of our herbal friends hard at work and still holding their place in modern products like lemon-scented cleaners and Pine-Sol. It can be even more satisfying to learn the original recipes that can still serve as safe, natural alternatives today. Karyn Siegel-Maier’s guide has taken natural cleaning recipes up a notch and quite possibly thought of everything. Beyond just vinegar or baking soda cleanser for the kitchen countertops and bathroom tile, she has recipes for all areas of the home, from kitchen, bath, and laundry to storage areas like the basement and garage — even recipes for wood care and oven cleaner! It is somewhat astonishing how much information Siegel-Maier has packed into this unassuming little book. Boasting 150 cleaning substitute recipes for every nook and cranny of your home, it will hardly take up any space on your kitchen shelf, your shopping bag, or your back pocket, for that matter — how convenient! She lays out some basics regarding which common cleaning chemicals to avoid, a handful of the essential oils you’ll use most for her recipes, and the beneficial properties of each herb in a handy chart. Although our modern society has become somewhat dependent on chemical-laden cleaning products to achieve a safe and clean home, it is truly liberating to discover how simple and effective the natural alternatives actually are. The bright side to this potential overhaul to your cleaning cabinet is that these products are easy to make and will end up saving you a lot of money! They also offer the opportunity to further align your daily cleaning habits with herbalism, and you’ll get to know your favorite plant allies in a new light. No matter what level of interest in herbalism you may have, the recipes and concepts in this book are guaranteed to simplify your cleaning routines. 3. Herbal Recipes for Vibrant Health by Rosemary Gladstar One of our favorite go-to primers in practical home herbalism is Rosemary Gladstar’s Herbal Recipes for Vibrant Health, formerly known as The Family Herbal. Covering many daily uses for herbs, it is quite simply one of the best herbal resources from which to learn how to apply the herbal approach into daily life. With a variety of everyday recipes, Gladstar provides many ways to get to know and use herbs for the whole family. Her core strength is a friendly teaching style and deftness for choosing the right information to highlight, making the steps approachable while still lacing herbal wisdom throughout each chapter to frame each recipe. You may find yourself turning to this trusty little book time and again over the years. In fact, the recipes found here are so effective that many herbalists list them as their initial proof that herbs really do work. Chapters are broken down by category, delving into broad topics, such as Gladstar’s Prescription for Life, Taming Stress and Anxiety, Home Remedies for Everyday Ailments and Recipes for Radiant Beauty. More specific recipe chapters follow, including recipes For Children, For Women, For Men, and For Elders. Throughout these recipes are simple explanations of creating balance in the body as a form of daily support and in response to illness or injury. Not only does Gladstar have a magical way of transmuting the mysterious world of herbalism into a few simple steps, but the joy she feels for this work brims from every paragraph and her passion for plants is simply contagious. We love the way Rosemary can spin a yarn about just about any plant or preparation without losing the thread of clarity and simplicity in her teaching. If you need a helping hand to guide you into the world of herbalism and some projects to apply your studies to — keep this book close at hand, as its guidance will aid you throughout all levels of your herbal journey. 4. The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood Before having much awareness of the herbal world, many of us may have had a few essential oils in our medicine cabinets — perhaps lavender for burns, tea tree or eucalyptus on hand for steams to clear the congestion of winter colds, or peppermint for headaches. Even without much knowledge of the science behind these essential oils, it often feels like having a secret ally in our toolkits that we might even suggest to friends in need. If this world of essential oils piques your interest, then Valerie Ann Worwood’s Complete Book of Essential Oils and Aromatherapy can be a helpful guide, as it is one of the most comprehensive guides on this topic. With years of experience in complementary medicine and aromatherapy, Valerie Ann Worwood’s graciously shares her expertise in the clinical use of essential oils in this practical how-to guide, giving us a little bit of everything we may need to know. She orients the complete beginner in plant chemistry and provides some basic tools to get started, but practitioners at any level can benefit from the 800 recipes included in the book, which covers ailments for women, men, children, and elders. She also explains in great detail the growing and harvesting practices for various plants that contribute to the different prices we encounter for various essential oils. The fair amount of ingredient overlap between recipes helps you to get the most out of the ingredients you decide to invest in. In fact, one of our favorite elements in this book is that Worwood has provided a list of her top ten go-to essential oils for basic care and travel kits. She even provides substitutes with similar actions and properties if you are missing any from her list. For its sheer volume of information and the practical way it is organized with charts and guides, this book remains at the top of our list for understanding the ways we can benefit from essential oils for wellness. 5. The Natural Pregnancy Book by Aviva Jill Romm Aviva Jill Romm is an herbalist and practicing midwife who is also a Yale University-trained family physician in obstetrics, gynecology, and pediatrics. Her layered perspective on holistic health is uniquely informed by both allopathic and complementary medicine and is an invaluable asset to the field of herbalism. As Romm concedes in the introduction of this book, pregnancy is a complex, confusing, and exciting period in our lives. She also sees it as an opportunity full of potential transformation and empowerment. Pregnancy is the domain of women, historically, yet with all the positive advancements of modern medicine, one unintended side effect has been women’s diminished connection to the process. By granting women the wealth of information from her combined experience, Romm seeks to empower women with information so they may reconnect to their bodies during this deeply personal rite of passage. The book is arranged into two main parts: part 1 breaks down basic aspects of pregnancy and offers research, guidance, and complementary support, including helpful tips on nutrition, stress relief, posture, and exercise. She also goes into helpful tips for choosing a physician and the changes a woman can expect to her body, mood, and family unit. Part 2 provides a list of common ailments during pregnancy from anemia to indigestion to varicose veins, with guidance on natural interventions whenever possible. It also includes notes on safe herbs and dosage during pregnancy. Romm’s informed and measured perspective puts one at ease in preparation for this intimate period in a woman’s life. Her support of both allopathic and alternative approaches validates a woman’s goal of holistic health during pregnancy while reinforcing her sense of safety. For those seeking an herbal approach to natural pregnancy care, this resource is an immensely informative and supportive trusted mentor. Herbalism As A Lifestyle The world of herbalism is an endless series of doors to deeper wisdom, including ancient practices with modern day relevance. Herbalism is immediately available and applicable to our daily lives and the more we choose to reintegrate it, the more harmonious our lives may become. These herbal lifestyle books are great sources of inspiration and effective references when a need arises, and we’d like to see what natural approaches are available to us. They are also a great way to bring this fascinating information to other friends and loved ones in our life. While newcomers may be hesitant to try tinctures or bitters, a supremely effective hand salve might just transcend initial skepticism. Keeping natural first-aid remedies in our homes can teach our young ones an early respect for herbal preparations. As often is the case, the more ways we find to experiment with these herbs the deeper our relationship to them becomes, securing their place in our lives for years to come. If you are curious about incorporating herbalism into your life (or to learn more about what an herbalist does, says, or creates), we invite you to join us in our Free Becoming an Herbalist Mini Course, a series of guideposts on your journey as an herbalist. This exploratory course dives into the topic of what it means to become an herbalist as well as the legal, ethical, and logistical considerations of using herbs. It will also inform and enlighten your herbal path – wherever it takes you! Original post by Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 I take a holistic approach to your health by looking at the entirety of your health case to uncover the root cause of your health problems to tailor a personalized plan specific to your health case. To learn more about how I can help you, schedule a Telehealth consultation today. I provide webcam health consultations for people around the globe. Start Your Health Journey Today! DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

Discover the science behind weight training - learn effective exercises, the benefits, and how to do them correctly for maximum muscle growth. What to know Our muscle mass starts to decrease as early as 30 years old, but certain lifestyle habits can delay this decline. Weight training is essential to any workout regimen to keep muscles healthy and strong. The benefits of resistance training include improved bone health, weight management, and better mental health. Resistance training may include bodyweight exercises, free weights, weight machines, or resistance bands. Combining resistance training with adequate protein intake, recovery days, and supplements like Mitopure® help you maximize your muscle health. Resistance training, also called weight training, should be an essential part of everyone's fitness regimen. Its benefits extend well beyond the gym, from strengthening muscles and bones to bolstering mental resilience and self-esteem. Many are unaware, but muscle mass starts to slowly decline as early as our 30s and then accelerates as we enter our 60s. This age-related decline, while natural, holds considerable implications. Muscular strength, a cornerstone of physical fitness, plays an independent role in warding off chronic illnesses, while muscular weakness correlates with functional limitations and physical disability.[1] Let’s delve into the science of resistance training, its importance, and strategies to enhance endurance for optimal results. What is Resistance Training? Resistance training involves completing exercises aimed at improving muscle strength and endurance, with benefits extending beyond muscle health. It strengthens bones, aids in weight management, boost mood and mental health, and preserves everyday functionality as you age.[2] The core principle involves engaging your muscles to overcome resistance and move weights across a defined distance – like lifting a dumbbell in a bicep curl. Or pushing your body weight upward in a push-up. This training encompasses body weight exercises, free weights, machines, bands, or equipment like medicine balls or kettlebells. Depending on your preference, access to equipment, and goals, you can mix and match these types of weights and exercise to make a fitness routine tailored to your needs. Benefits of Resistance Training Resistance training is beneficial no matter what age you are. And it’s never too late to start training to reap the benefits. Here are some of the top benefits of resistance training:[3] Improved muscle strength and tone - Regular resistance training helps enhance muscle tone, growth, and endurance. Strengthen bones - Resistance training positively stresses bones increasing bone density and mitigating osteoporosis risk. Better stability and joint health - Improves the ability to tackle everyday tasks, minimizes fall risks, and fosters popper posture and joint health. Weight control - Resistance training builds muscle which increases your body’s daily caloric expenditure. Pairing it with a healthy diet can further support weight loss efforts. Improved mental health - Research indicates that resistance exercise can alleviate symptoms of depression and anxiety[4] Longevity - Older adults with high muscle mass relative to their body size tend to be healthier and live longer than those with lower muscle mass.[5] Strength Training Options You don’t need to go to a gym or use machines to resistance train. Remember, resistance training involves using any form of resistance, whether that is dumbbells, exercise bands, or even your own body weight. After receiving medical clearance, consulting with a personal trainer is a great way to get a tailored exercise program for you. Additionally, they will be able to ensure that you are doing these exercises safely and effectively. Bodyweight exercises If you’re a beginner, this can be a great way to start resistance training, as no external weights are involved. Instead, you are using your own body weight to provide resistance. However, don’t mistake the absence of weights for an easy workout. Even seasoned weightlifters can find bodyweight exercises to be remarkably demanding. A few examples are: The best thing about this type of resistance training? It’s equipment-free and doable anywhere. Weight machines Machines typically isolate individual muscle groups like biceps or specific back muscles. You adjust the amount of weight on the machines to meet your needs, and the machine guides you through a movement to target a particular muscle. These machines tend to be expensive, so they are most often found in gyms or health clubs rather than in people's homes. If you’re new to weight training, you may not know how to use them safely. A certified personal trainer can teach you how to do these exercises properly and safely. Free weights Dumbbells, barbells, and kettlebells are examples of free weights. Free weights are an excellent option for building a home gym since they are inexpensive and can work almost part of the body. Free weight exercises often engage multiple muscle groups, including smaller stabilizers that machines might miss. Resistance bands Think of resistance bands as giant rubber bands that offer resistance when stretched. Despite being lightweight and user-friendly, they offer a challenging workout. They can be used for a variety of muscle groups and are great to travel with. If you’re looking for something different or a bit of a challenge, you can also use medicine balls, sandbags, or other objects that can provide resistance. The main goal is to push against a heavy force; the method is your choice. How to Optimize Your Muscle Health To amplify your resistance training efforts and optimize your energy to perform your best, here are a few factors to consider. Muscle strength vs muscle growth First, recognize that targeting muscle growth and muscle strength may require different approaches. If you are trying to get stronger, focus on lifting heavier weights with fewer repetitions. In other words, high load, low reps. While doing exercises focused on muscular strength will also build muscle, muscle building (i.e., muscular endurance and hypertrophy) requires a slightly different approach: lighter weights with more reps. Incorporating both strategies into your resistance training plan can effectively improve muscle endurance and strength. High protein diet Getting enough protein and essential amino acids can help maximize your muscle-building power. Weightlifting alone is insufficient– protein intake is the other half of the equation. Enjoy plenty of delicious protein-rich foods, including lean meats ( chicken, beef, fish) eggs, tofu, dairy, beans, and legumes. As a general rule, you should consume 1.2-1.7 grams of protein per kilogram of body weight per day to build muscle daily. For a 150-pound person, this equals 81-116 grams a day.[7] RM training Utilizing RM training or repetition maximum training can help you get stronger. Your RM is the maximum weight you can lift in a given set of resistance exercises and can be used to track your progress tracking. For example, 5-RM signifies the heaviest weight you can lift for five continuous repetitions. Knowing your RM is helpful as a starting point so that you challenge yourself enough to see results. You may also see RM called one-repetition maximum or 1-RM, denoting the heaviest weight you can lift in a single exercise with maximum effort. This serves as a benchmark for knowing your current capabilities and pushing yourself further. This tool is typically used by more experienced lifters and should be done with a spotter to help avoid injury. Progressive overload This is the process of gradually increasing the amount of stress placed on the body during your resistance training. This can be done by increasing the amount of weight lifted, the number of sets or reps, or decreasing the rest time in between sets. Progressive overload fosters muscle turnover, the process where you are continuously breaking down and rebuilding muscle protein for greater strength. This allows you to build muscle more effectively but in a gradual and strategic way. You may be asking yourself, “How many reps should I do to build muscle?” The number of reps and sets for muscle growth will depend on your current fitness level and goals, but a general recommendation is 8-12 reps for 2-3 sets.[8] Supplements Once you have sufficiently met your baseline nutrition needs through food, you may consider supplementing your diet with specific nutrients to optimize your resistance training adaptations. Here are some of the best options to consider: Protein powder: Many people find it challenging to meet their protein needs through whole foods alone, especially plant-based eaters. Protein powders offer a convenient way to get more high-quality protein into your diet. Choose a brand that is third-party tested, offers at least 20g of protein per serving, contains minimal added sugars, and has a taste you enjoy! Creatine: Creatine is one of the best-researched and most widely used supplements for muscle growth. Creatine is a type of amino acid that plays an important role in muscle metabolism by acting as an energy source for quick-burst movements like weight lifting. Although found naturally in our protein-rich animal foods like meat, fish, and dairy; supplementing with creatine can help support muscle growth and performance. The recommended intake is 5g per day of creatine monohydrate.[9] Mitopure®: Mitopure® is a clinically tested, highly pure form of the postbiotic Urolithin A. It works by triggering a powerful mitochondrial recycling process called mitophagy. As we age, our mitochondria become damaged, and the ability to supply critical energy to our muscle cells diminishes. Optimizing mitophagy can be a powerful way to support muscle health, and the clinical trials with Mitopure have demonstrated remarkable results*: A 21% increase in muscle strength after 16 weeks[10] A 15% increase in muscle endurance after 8 weeks[11] Improved cellular energy and mitochondrial health[12] Mitopure Softgels Bestseller 4.4 · 814 reviews The simplest form of Mitopure DISCOUNT CODE: INFINITA108 Rest days Believe it or not, incorporating rest days for strength training helps you build muscle faster. Rest days give your muscle fibers time to rebuild, emerging stronger and healthier. Taking 2-3 rest days per week is recommended for optimal muscle recovery and improved muscle strength.[13] Bottom Line With the combination of regular strength training, sufficient protein intake, recovery days, and supplements like Mitopure®, you can make the most of your efforts. Always remember to consult with your medical provider before starting any new fitness regimen. Original article TIMELINE NUTRITION Discover their innovative products here Author Melissa Mitri, MS, RD, Dietitian-Nutritionist, Weight Loss Expert, and Health Content Writer Translated into Spanish by Gabriela Ana Holistic Health Coach +34 604 398 948 References ↑Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. Volaklis KA, Halle M, Meisinger C. Muscular strength as a strong predictor of mortality: A narrative review. Eur J Intern Med. 2015 Jun;26(5):303-10. doi: 10.1016/j.ejim.2015.04.013. Epub 2015 Apr 25. PMID: 25921473. ↑Benefits of Physical Activity. Centers for Disease Control and Prevention. Published June 16, 2022. Accessed May 26, 2023. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm ↑Strength training: Get stronger, leaner, healthier. Mayo Clinic. Accessed May 26, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 ↑Strength training: Get stronger, leaner, healthier. Mayo Clinic. Accessed May 26, 2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018;75(6):566–576. doi:10.1001/jamapsychiatry.2018.0572 ↑Gordon, B.R., McDowell, C.P., Lyons, M. et al. Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial. Sci Rep 10, 17548 (2020). https://doi.org/10.1038/s41598-020-74608-6 ↑Gordon, B.R., McDowell, C.P., Lyons, M. et al. Resistance exercise training for anxiety and worry symptoms among young adults: a randomized controlled trial. Sci Rep 10, 17548 (2020). https://doi.org/10.1038/s41598-020-74608-6 ↑Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to 4Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799. ↑Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi:10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075. ↑Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037 ↑Liu S, D'Amico D, Shankland E, Bhayana S, Garcia JM, Aebischer P, Rinsch C, Singh A, Marcinek DJ. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Netw Open. 2022 Jan 4;5(1):e2144279. doi: 10.1001/jamanetworkopen.2021.44279. PMID: 35050355; PMCID: PMC8777576. ↑Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463. ↑Andreux, P.A., Blanco-Bose, W., Ryu, D. et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 1, 595–603 (2019). https://doi.org/10.1038/s42255-019-0073-4 ↑Yang Y, Bay PB, Wang YR, Huang J, Teo HWJ, Goh J. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Front Physiol. 2018 Jun 18;9:725. doi: 10.3389/fphys.2018.00725. PMID: 29967584; PMCID: PMC6015912. Disclaimer The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.

You may have ever noticed that your skin lost elasticity, became irritated or dried out with a sudden change in temperature. Don't worry, it is totally normal and below we are going to give you some basic tips to protect your skin from sudden changes in temperature and not feel those annoying sensations again. 7 keys to protect the skin from sudden changes in temperature The first thing we must do is know our skin and its reactions. We must not forget that the skin is continually exposed to pollutants such as pollution, gases, smoke, cleaning products,... and also to wind, sun and sudden weather changes that affect us to a great extent. High temperatures and humidity cause it to lose elasticity, while low temperatures dry out our skin and make it more prone to irritation. 1. Feed your skin from the inside and from the outsidewith healthy and varied food and natural creams that provide what each part of your body needs at all times.The face and neck are the most delicate and exposed areas at the same time, and we must hydrate them in the morning and at night (we do not recommend more applications so as not to accustom the skin, but if it is something punctually you can apply cream whenever your skin demands it). 2. The hands are also very exposed not only in winter, but even the feet in summer. Always carry a moisturizing hand cream with you to apply when you see it necessary, especially after using a hydroalcoholic gel that dries out the skin a lot.Mists are also very useful to hydrate your face and eyes when they are tired or to cool you down if you are hot. Of course, make sure that the products you use are of good quality, since otherwise you can achieve the opposite effect and dry out or irritate the skin more. 3. To clean your skin, whether it is hand soap, dish detergent or your daily shower gel and shampoo, opt for natural products that respect the pH of your skin and that they are free of chemical or excessively strong substances.We do not want them to remove all the oil from our skin since they dry it out and leave us without protection. Choose natural soaps with cold-pressed butter or vegetable oils, aloe vera... 4. If you see that your skin has some abnormality and it does not go away in a few days using more of your usual cream, it is time to apply a different cream, at least until for your skin to return to normal. Make sure you apply a cream appropriate for the abnormality you want to treat.Sensitive skin will appreciate slightly greasy emollient ingredients such as oils and butters. Especially those that contain large amounts of polyunsaturated fatty acids, which have anti-inflammatory properties. Its function is to keep the skin soft and hydrated and reduce itching. Our reparative butter It's ideal. 5. Make sure your body has all the vitamins and nutrients it needs. There are times of the year when we know that our defenses are lower or that we may lack some vitamins.If we have a deficiency, we can make up for it with a good diet or, in the case of vitamin D, by spending time in the sun at safe times (always avoid the middle of the day and use sunscreen in the most vulnerable areas). delicate areas such as the neckline, face, neck and crown). If that is not enough, there are high-quality dietary supplements that can help you. 6. Avoid sudden changes in temperature whenever it is in your hands. An example is not standing in front of the air conditioner as soon as you arrive somewhere until you are cold, or sticking your head into the refrigerator, or standing too close to it. the heating when you come from the street. 7. Lastly, but most importantly: Try to have relaxing routines during your day such as conscious breathing, meditation, yoga, practicing a sport that you like, listen to music that makes you feel good or make plans with the people you love...It is important to avoid stress, fatigue due to lack of sleep and environmental pollution as much as possible, but above all it is important that you are happy, since your skin will show it. We are now entering the change of season and we hope that these tips can help you protect your skin from sudden changes in temperature. Original Article KUMUI Gabriela Ana Holistic health coach Request a free discovery call +34 604 398 948

Learn about the cellular process called autophagy: what is it, what are the benefits, and how to optimize it through lifestyle changes. What to know Autophagy involves the recycling of old or damaged cells and plays a role in the aging process. Among the benefits are regulation of skin aging, immune function, cardiovascular function, brain function, and promotion of general good health with age. Additional studies are needed to identify the best ways to induce autophagy to maximize the health benefits. Longevity researchers have been studying autophagy for decades, but it wasn’t until recently that this cellular process has become a more widely recognized term. This intricate mechanism involves recycling old and damaged cells, and its activation has exhibited the ability to prolong cell life, whereas its inhibition is connected to premature aging.[1] Autophagy is critical for the body’s basic functioning with age and has several benefits regarding health and longevity. This blog will review five health benefits of autophagy. 1. Regulates skin aging While the relationship between autophagy and skin aging is still being explored, research has already identified some potential benefits. Inducing autophagy can alleviate damage to the skin caused by UV radiation, and evidence suggests an association with the progression and possible treatment of immune-related skin diseases.[2] 2. Regulates the immune system Autophagy has emerged as a pivotal player in the body's immune response, aiding in the removal of pathogens and enhancing the performance of immune-active cells. It acts as a strong form of defense against invaders.[3] 3. Maintains cardiovascular health Autophagy is a key regulator of cardiovascular health, as both excessive and insufficient levels of autophagy have been found to contribute to cardiovascular disease. When cells are damaged by free radicals, autophagy is activated to break down and recycle these damaged cells. Studies have demonstrated that a disruption in this process in the cells of our blood vessels can accelerate heart disease.[4] 4. Maintains brain function Proper functioning of the nervous system is an integral part of healthy aging, and autophagy plays a key role. Dysregulation of the autophagy process plays a role in the development and progression of many neurodegenerative diseases, such as Parkinson's and Alzheimer's.[5] 5. Promotes good general health with age Autophagy has been identified as one of the key processes when it comes to protection against vulnerability to disease with age. In fact, disabled autophagy has been classified as one of the “hallmarks of aging.” These are biological processes that contribute to the aging process on the cellular level and include mitochondrial dysfunction, cellular senescence, and altered intercellular communication, among others.[6] The bottom line Autophagy has been found to play an important role in maintaining good health with age. Activating this process may have numerous benefits for several systems, including the nervous and cardiovascular systems. Additional studies are needed to better understand how autophagy relates to the other processes and the best ways to induce this process to fully tap into the anti-aging benefits. Original article TIMELINE NUTRITION Discover their innovative products here ¿Quieres saber más? Esté atento a futuras publicaciones donde aprenderemos más sobre las mitocondrias y la salud de la piel. Gabriela Ana Coach de salud holística Solicita una llamada de descubrimiento gratuita +34 604 398 948 References ↑Mizushima N, Komatsu M. Autophagy: renovation of cells and tissues. Cell. 2011 Nov 11;147(4):728-41. doi: 10.1016/j.cell.2011.10.026. PMID: 22078875. ↑Gu Y, Han J, Jiang C, Zhang Y. Biomarkers, oxidative stress and autophagy in skin aging. Ageing Res Rev. 2020 May;59:101036. doi: 10.1016/j.arr.2020.101036. Epub 2020 Feb 24. PMID: 32105850. Kim HJ, Park J, Kim SK, Park H, Kim JE, Lee S. Autophagy: Guardian of Skin Barrier. Biomedicines. 2022 Jul 28;10(8):1817. doi: 10.3390/biomedicines10081817. PMID: 36009363; PMCID: PMC9405116. ↑Qin ZH, editor. Autophagy: biology and diseases. Singapore: Springer; 2019 ↑Hughes WE, Beyer AM, Gutterman DD. Vascular autophagy in health and disease. Basic Res Cardiol. 2020 Jun 6;115(4):41. doi: 10.1007/s00395-020-0802-6. PMID: 32506214. ↑Ghavami S, Shojaei S, Yeganeh B, Ande SR, Jangamreddy JR, Mehrpour M, Christoffersson J, Chaabane W, Moghadam AR, Kashani HH, Hashemi M, Owji AA, Łos MJ. Autophagy and apoptosis dysfunction in neurodegenerative disorders. Prog Neurobiol. 2014 Jan;112:24-49. doi: 10.1016/j.pneurobio.2013.10.004. Epub 2013 Nov 6. PMID: 24211851. ↑López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Hallmarks of aging: An expanding universe. Cell. 2023 Jan 19;186(2):243-278. doi: 10.1016/j.cell.2022.11.001. Epub 2023 Jan 3. PMID: 36599349. ↑López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Hallmarks of aging: An expanding universe. Cell. 2023 Jan 19;186(2):243-278. doi: 10.1016/j.cell.2022.11.001. Epub 2023 Jan 3. PMID: 36599349. Disclaimer The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.