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If you enjoy the taste of ghee and the feel of a luscious body oil, it’s for good reason! Not only are fats tasty and skin smoothing, these lipids have the power to tremendously benefit our well-being. In this article, we will largely explore the uses of herbal ghees. You will also be exposed to other Ayurvedic uses of herbal oils, such as abhyanga oils (herbal massage oils) and nasya oils (oils used in nasal administration). The use of herbal oils in Ayurveda is vast. This is an exploration of some of the more common and convenient Ayurvedic uses of herbal oils. The Importance of Lipids in Ayurveda Oil holds a very special place in Ayurveda. To understand Ayurveda’s deep love affair with lipids, it is helpful to come back to the word for oil in Sanskrit, snehana. This word contains the root sneha, meaning love, affection, and also unctuousness. “Well nourished flesh feeds fat, whose function is ‘sneha,’ which literally means unctuousness. Fat, and to some extent flesh as well, provide us with that sublime satisfaction that a sound sleeper receives from a warm quilt on a cold night” (Svoboda, 1999, p. 77). Our fat tissue, or medas, as it is referred to in Ayurveda, is linked on a subtle level to a sense of contentment. Possessing medas of good quantity and quality is one of the ways we maintain a sense of stability, contentment, and protection. Or as my dear yoga teacher, Kofi Busia has said, “Fat is wisdom.” We not only receive nourishment and protection from the fat layers on our bodies; we get this same comforting nourishment from the fats that we consume and slather on our skin, particularly when those lipids are of high quality. The nourishing quality of oil is intensified when it is infused with herbs and spices. Oils and fat are so valuable in Ayurveda because not only is oil an incredibly rich source of nutrition and energy, it also provides us with nourishment and protection on a subtle, emotional level. Good use of ghee and oil is key for building and maintaining ojas, our vital life-sap. Furthermore, herbal oils can be used for a multitude of purposes, both internally and externally. Here we will explore a few of the many ways in which herbal oils can be consumed and applied for profound health benefits. Ayurvedic Uses of Herbal Ghee One cannot talk about Ayurvedic uses of herbal oils without discussing ghee. Ghee is a cornerstone of Ayurvedic cooking and Ayurvedic body therapies. Ghee is tridoshic, meaning it is appropriate for all three constitutional types (vata, pitta, and kapha). Of the three types, vata types benefit from the heaviest consumption and application of oils. Pittas should use a moderate amount of oils, and kapha types only need very small amounts. Ghee is highly revered in Ayurveda. It is essentially clarified butter and can either be purchased or made at home. Ghee is considered to be sweet in taste, cool in nature, and to have a highly nourishing effect on all the bodily tissues. It is particularly nourishing to the brain (Dass, 2013). Furthermore, if you can tolerate it, full-fat dairy has numerous health benefits. “Grass-fed butter is rich in vitamin A, vitamin D, conjugated linolenic acid (CLA), omega-3 fatty acids, and vitamin K2 (an important nutrient for bone health that is found only in dairy products and a few other foods)” (Palanisamy, 2015, p. 48). In addition, some promising studies show that consumption of full-fat dairy products may also be associated with a lower risk of diabetes (Palanisamy, 2015). “Otherwise known as clarified butter, often used in French cooking, ghee is considered to be the most beneficial cooking medium in Ayurveda and the jewel in the crown of Ayurvedic healing” (O’Donnell, 2015, p.114). On a personal note, I sometimes joke that my husband and I are on the “Ayurvedic French diet” in reference to the massive quantities of ghee that we consume on a regular basis! If you haven’t tried it, ghee really is delightful stuff. Its high smoke point makes it suitable for high-temperature cooking, and it has a pleasant enough flavor that it works well in both sweet and savory dishes. However, ghee isn’t just for culinary purposes. It is also a remarkable medium for herbs, having the ability to carry the therapeutic effects of herbs and spices deep into the bodily tissues. A Family-Owned Herbal Ghee Business When I think of high-quality ghee, one of the first people who comes to mind is Sandeep Agarwal and his family-owned business, Pure Indian Foods. Pure Indian Foods is based in New Jersey. However, Sandeep’s ghee-making roots run deep. His family owns a one-hundred-year-old ghee shop in India, where his uncle has worked all his life. Sandeep became interested in the use of ghee because of some health issues in his family. He had always resisted his mother’s ample use of ghee, deploring the way she would slather the family’s flatbread in it. Like many Americans, Sandeep believed that a low-fat diet is better. However, after his son became sick, Sandeep’s research led him straight back to the ancient wisdom of traditional Indian cooking and his deep family roots of ghee making. The Agarwals cleaned up their diet, cut back on sugar, and reintroduced ghee! Sandeep and his wife, Nalini, started making small batches of ghee using only local, organic milk. They eventually refined their ghee to only use grass-fed, local, organic milk. They have noticed a big difference in grass-fed versus grain-fed versions—the grass-fed ghee being much more aromatic. Pure Indian Foods initially began making culinary ghee—ghee infused with cooking spices. Some of these include Hing Ghee, Turmeric Superghee, Herbes de Provence Ghee, Indian Dessert Ghee, and a Digestive Ghee that includes organic ginger, cardamom, and cinnamon. Spiced ghees are a fabulous and tasty way to get familiar with the use of herbal ghee. I asked Sandeep why ghee is such a great medium for herbs and spices, and he summarized it with these three main points: Fats make herbs more bioavailable. Sandeep explained that the same is true for veggies. He gave the example that buttering your broccoli actually makes it more nutritious by making it easier for our bodies to absorb the nutrients. Ghee brings out the nutrients in the herbs and spices. It imbibes the qualities of the herbs and when consumed, carries those properties deep into our bodily tissues, increasing absorption. Sandeep elaborated that the synergy between ghee and herbs is clearly explained in the Charaka Samhita, a key classical Ayurvedic text. Furthermore, ghee assumes the properties of herbs without losing its own amazing attributes. Ghee is also an excellent preservative for herbs and spices. When infused in ghee, herbs maintain their nutrients for longer, and the fragile volatile oils are kept potent by way of the fat. Herbs become more concentrated when infused in ghee. Due to the slow and thorough preparation process of herbal ghees, and the way in which ghee assumes an herb’s fat soluble components, you actually get a richer dosage of herb by taking it in ghee form (S. Agarwal, personal communication, January 23, 2018). Herbs to Incorporate into Herbal Ghee Culinary spiced ghees are positively delicious, convenient, and have broad uses in cooking. However, herbal ghees, such as brahmi (Bacopa monniera) and ashwagandha (Withania somnifera) ghee, are generally less tasty and recommended to be taken away from meals. The recommended usage may vary a bit from person to person, but a teaspoon of herbal ghee in a half cup of warm water once or twice per day is generally recommended. Though you may not love the taste, the benefits of herbal ghees are profound, and the usages are vast. In addition to brahmi ghee and ashwagandha ghee, other examples include triphala ghee (formula described below) and shatavari ghee (Asparagus racemosus). Ashwagandha has become an increasingly popular herb. In Ayurveda, it is considered to be a rasayana, or rejuvenating herb. Ashwagandha is currently applied in sports medicine for its capacity to expand strength and stamina. It is also an overall adaptogen, nervous system tonic, and muscle tonic. Taking ashwagandha in ghee form multiplies its nourishing, strengthening qualities. Brahmi is also remarkably rejuvenating, but more so for the mind and nervous system. “Brahmi is another name for the Goddess Saraswati, and it refers to the feminine aspect of Brahman, the cosmic consciousness, that is associated with knowledge, learning, and the arts” (Dass, 2013, p. 165). Since ghee is also a brain tonic, taking Brahmi in ghee magnifies its capacity as a brain and nervous system rejuvenator. Triphala ghee is prepared with the classic Ayurvedic triad, triphala. Triphala is an equal blend of three fruits: amalaki (Emblica officinalis), bibhitaki (Terminalia bellerica), and haritaki (Terminalia chebula). This gentle yet powerful trifecta is indicated in larger doses for constipation, in small doses for diarrhea, and as an all-around cleansing and rejuvenating tonic (Dass, 2013). Triphala ghee is a particularly appropriate option for vata types who suffer from hard stools or constipation, as the ghee adds a moistening quality, which may help regulate bowel movements along with the triphala. Shatavari is a renowned reproductive tonic, particularly for women. Its cool, sweet, and heavy qualities make it especially soothing for pitta dosha and pitta imbalances, particularly those related to menopause and the menstrual cycle (Dass, 2013). Since ghee is also cool, moist, and nourishing, taking shatavari in ghee form enhances its cool, moist, and nourishing effects. Adding Herbal Ghee in Hot Beverages Another creative way to imbibe ghee is in your tea or coffee. Pure Indian Foods began making their “coffee ghee” several years ago when Sandeep and Nalini Agarwal learned that people were putting MCT oil (medium-chain triglycerides, derived from coconut) in their coffee in order to extend and balance the energizing effects of coffee. Pure Indian Foods’ “coffee ghee” is a combination of ghee and MCT oil. Sandeep notes that this practice of adding butter or oil to tea and coffee originally comes from the people of Nepal and Tibet, who make butter tea. I would not necessarily recommend taking medicinal herbal ghees such as brahmi ghee with your tea or coffee. This is because the taste of these medicinal ghees can be quite bitter and in many ways the herbs and the coffee may be working against one another, having opposing effects. However, you could certainly add a culinary spiced ghee to a hot beverage. In fact, I bet a spoonful of digestive spiced ghee would be a great addition to a cup of hot chai! Using Herbal Ghee During “Nasya” It is also worth noting that while it is common to take herbal ghee orally, there are many usages for herbal ghee. For instance, Brahmi ghee can be warmed and administered nasally. Nasya is a cleansing Ayurvedic practice in which oils, often infused with herbs, are administered nasally while the client is lying down. Taking herbs in this way is an effective method for directly reaching the brain and nervous system, and should be performed by a trained practitioner. As David Frawley explains, “[Nasya] allows for direct action on prana and the brain.” (Frawley, 200, p. 133). Herbal nasya oils, such as those containing brahmi, calamus (Acorus calamus), skullcap (Scutellaria lateriflora), and other nervines, are commonly recommended for cases of anxiety, insomnia, brain fog, and other nervous system woes. Other Specialized Uses for Herbal Ghee There are also special Ayurvedic treatments in which ghee is taken in fairly large doses orally as a part of a deep detoxification process known as pancha karma. There is also the labor-intensive 100 times washed ghee, which is a remarkably fluffy ghee that is used externally on the skin. Ghee can also be administered internally using various therapeutic methodologies, but I recommend working closely with an experienced practitioner in such cases. One example is applying shatavari ghee vaginally by way of a soaked tampon. Making Herbal Ghee At Home At this point, you may be wondering if you can make herbal ghee at home. The answer is yes! However, making herbal ghee is quite time intensive and does require a good deal of exactitude and vigilance. When speaking with Sandeep about his company’s process, he explained that the Pure Indian Foods team takes two to three days to make a small batch of ghee, allowing the herbs to macerate in ghee for maximum potency. For those accustomed to herbal formulating, this may be a reasonable undertaking. On the other hand, sometimes simply purchasing a pre-made herbal ghee is the way to go, so that you can enjoy the benefits without the headache of babysitting a pot of slow simmering ghee. Nonetheless, for the adventuresome and diligent spirit, here is a basic outline for making herbal ghee. As far as ghee making goes, this is the quick and dirty method. As Sandeep noted, it is ideal to let the herbs macerate in ghee for a couple of days. This basic recipe is from the 2016 Making Herbal Medicines Workshop hosted by the California College of Ayurveda. It will make a single four ounce jar of herbal ghee using the soft or powdered parts of herbs. Basic Herbal Ghee Ingredients 1-ounce herb (by weight) 4 ounces ghee 16 ounces water Directions When using soft or powdered herbs, bring the water to a boil in a stainless steel saucepan. As soon as the water comes to a boil, remove it from the heat. Add the herbs to the water and let them steep for one hour. Next, add ghee and simmer, stirring occasionally until the water evaporates and only the ghee and herbs remain. Strain the ghee through a cheesecloth, pouring into a glass jar. Let cool. Take herbal ghee with a cup of hot water or warmed, spiced milk. Other Ayurvedic Uses of Herbal Oils Though herbal ghee is positively divine, Ayurvedic uses of herbal oils does not end there! As I alluded to earlier, one great way to use herbal oil is to apply it to the skin. There are a number of practices in Ayurveda that are known as dinacharya, or daily routines. One of these is abhyanga. Abhyanga is a type of massage in which two practitioners apply generous amounts of oil to the recipient’s skin while massaging with long strokes. However, abhyanga can also be performed on oneself in a truncated form daily. This does not have to be as time-consuming as it sounds. The traditional approach to self-abhyanga is to warm a bottle of oil (usually sesame oil), massage into the skin from head to toe, let soak for twenty or so minutes, and then lightly shower off. While this is a lovely practice, for those who feel short on time, a simple coat of warm oil before, after, or during the daily bath does wonders for nourishing the skin and provides a subtle sense of protection. The soothing benefits of abhyanga can be enhanced even further by use of herbal infused oils. One classic is ashwagandha-bala oil. Ashwagandha and bala (Sida cordifolia) are both considered to be rasayanas in Ayurveda. They tonify the muscle tissues as well as the nerves and subtle mind. For vata types or anyone who needs a little bolstering, ashwagandha-bala oil is perfect for warming and strengthening both the subtle and physical body. Ayurvedic Uses of Herbal Oils for your Dosha Another great reason to use herbal infused body oils is that we have the ability to absorb the properties of herbs through our skin. Just like herbal ghee, there are numerous herbal body oils available. More cooling pitta-friendly oils may include herbs such as gotu kola (Centella asiatica), manjishta (Rubia cordifolia-radix), coriander (Coriandrum sativum), and shatavari. A good body oil for kapha may include warming herbs such as chitrak (Plumbago zeylanica), calamus, rosemary (Rosmarinus officinalis), and mustard (Brassica nigra). For vata, an oil that is both sweet and warming is good. Some likely ingredients are ashwagandha, bala, valerian (Valeriana officinalis), and licorice (Glycyrrhiza glabra). By now you may be catching on to the fact that Ayurvedic uses of herbal oils is quite extensive. This article gives you a mere introduction to some of the more common usages. Some of these applications are best practiced under the supervision of a practitioner. If you need help knowing where to begin, a daily abhyanga and experimenting with a yummy spiced ghee or rejuvenating herbal ghee are a couple of great ways to get started! Posted By Greta Kent-Stoll REFERENCES Dass, V. (2013). Ayurvedic herbology. Twin Lakes, WI: Lotus Press. Frawley, D. (2000). Ayurvedic healing. Twin Lakes, WI: Lotus Press. California College of Ayurveda. (2016). Making Herbal Medicines Workshop. [Workshop]. Nevada City, CA. O’Donnell, K. (2015). The everyday Ayurveda cookbook. Boulder, CO: Shambala Publications, Inc. Palanisamy, A. (2015). The paleovedic diet. New York, NY: Skyhorse Publishing. Svoboda, R. (1999). Prakriti: Your Ayurvedic constitution. Delhi: Motilal Banarsidass Publishers.

Magnesium was voted supplement of the year in 2018. Along with vitamin C and multivitamins, making it the best-selling supplement in the Netherlands. But is magnesium really that important to us and why? Why is magnesium so popular? Magnesium is probably the most familiar mineral that we know of and use every day. Not surprisingly, because it plays a role in the most important biological processes in nature and in our bodies. This powerful mineral is therefore one of the most common elements in nature. This is also the case in our bodies. It is found in the blood, bones and cells. As a result, it serves many important functions throughout the body. Therefore, magnesium is necessary to be healthy, there is no doubt about that. These are the main functions of Magnesium: ● Helps in the healthy functioning of cells ● Ensures healthy, strong and flexible muscles ● Affects the reduction of fatigue ● Ensures the proper functioning of the nervous system ● Helping build body protein ● Ensures the balance of water and minerals ● Releases energy from food Where do we get magnesium? We are lucky that magnesium is found everywhere in nature and therefore also in our food. The healthiest sources of magnesium are spinach, banana, dark chocolate, and avocado. It is also found in whole grains. Although it is not advisable to eat too much of this, because cereal products also contain a lot of phosphorus and phytic acid. Both substances cause poor magnesium absorption. Magnesium absorption from food ranges from 20 to 60%. This depends on the amount in the food. Interestingly, the more magnesium you eat, the lower percentage your body absorbs. In addition, people with intestinal problems often do not have good adsorption. Another reason for a magnesium deficiency is the excess amount of calcium we ingest through food. The required ratio of calcium to magnesium (2:1) is often altered. The magnesium supply is then depleted. Another reason for a deficiency is that magnesium absorption decreases with age. Therefore, it is common for people to suffer from a magnesium deficiency. Balance of Magnesium, Calcium, D3 and K2. Many people know the functions of magnesium. It is often used to combat fatigue or cramped muscles. The lesser known function of magnesium is its interaction with calcium. The two minerals need each other to function properly in the body. So they are interchangeable. When you eat a lot of calcium, magnesium is also used. Therefore, calcium intake must be accompanied by sufficient magnesium, otherwise magnesium will be depleted. In recent years it has become increasingly clear that magnesium also influences the way vitamin D works. This is because it supports the action of vitamin D enzymes, which regulate both activation and breakdown of vitamin D. This makes everything even more interesting, because vitamin D in turn ensures the absorption of calcium from our diet. Are you starting to see the connections? Doctors and therapists often recommend combining vitamin D3 with calcium. However, this in turn leads to a magnesium deficiency because too much calcium is absorbed. Another thing that should not be underestimated is that when calcium is absorbed by vitamin D, it does not reach its proper destination without vitamin K. This vitamin ensures that calcium actually reaches the skeleton and does not calcify in the wrong tissues. Calcification of the arteries and even heart problems are the result. So it is the combination of vitamin D, K and magnesium that ensures that the calcium can do its job and not cause problems. Liposomale Magnesium When you take magnesium as a supplement to get the required amount, this doesn't seem to be a problem. In all supermarkets, pharmacies and web shops it is possible to buy magnesium supplements. Unfortunately, 95% of these are chemicals. and unnatural products that can be absorbed by the body, but do nothing good in your body. In fact, it's more likely to do damage. So first of all, always choose a natural product. magnesium. It is best to take Liposomal Magnesium, which corresponds to 20 times more absorbable, so that you are assured of sufficient absorption every day. We recently started selling our own Liposomal Magnesium. In our opinion, the best magnesium available. Switch to the best absorbable magnesium and support your body in the most natural way possible! Liposomal D3 K2 Magnesio With our Liposomal Magnesium D3 K2 you get a complete package of good nutrients, which effectively support each other. Vitamin D3 is important for the absorption of calcium in the blood. Vitamin K2 ensures that calcium is sent to the correct place in your body. And magnesium further reinforces this process. The vitamin K2 in this dietary supplement ensures that this calcium ends up in the right place in the body, for example in bones and teeth. Magnesium, also present in this high-quality dietary supplement, strengthens this process. Magnesium is a mineral involved in bone formation and the maintenance of strong bones and teeth. The combination of vitamin D3, vitamin K2 and magnesium in this Liposomal D3 K2 Therefore, magnesium is very important. In fact, taking vitamin D3 is often useless without vitamin K2. The main function of D3 - absorbing calcium from food - is not effective without vitamin K2. Our D3 K2 Liposomal Magnesium contains only the highest quality, pure ingredients of natural origin. Additionally, by using natural liposomes, this liposomal supplement has unprecedented high bioavailability. Glicinato de magnesio Vimergy Magnesium Glycinate contains magnesium in the form of magnesium glycinate. This is an organic form of magnesium. It occurs in our food in exactly the same way and is therefore easily recognizable by the human body. Scientific studies show that this makes absorption more efficient. Magnesium glycinate is a magnesium compound with two glycine molecules. Glycine is an amino acid. A The substance in which a mineral is attached to an amino acid is also called a chelate. In English, this principle is also called chelation. Minerals, such as magnesium, are much better absorbed by the human body in chelated form. Vimergy Magnesio Therefore, glycinate is highly absorbable. You deserve a better life! With gratitude, Gabriela Anna Holistic Health Coach

How your diet affects your mood and wellbeing Energy Balls or Bliss Balls – our recipe contains ingredients that can be a real mood booster. Did you know that your diet can have a significant impact on your wellbeing? The right nutrition can even alleviate depression, anxiety, insomnia and other mental disorders. Before we get to the delicious Bliss Balls recipe, we’ll explain the background between nutrition and the mind. The gut-brain-axis The gut and our brain are in constant, mutual exchange and can influence each other. The so-called gut-brain axis enables communication between the gut and the brain. Information is sent to the other organ via nerve pathways, via metabolic products of the intestinal bacteria such as short-chain fatty acids or also via hormones. With this connection between the gut and the brain in your mind, it is not surprising that a healthy gut also leads to a better sense of well-being. Your microbiome also plays a very important role because it keeps your gut healthy and produces important messenger substances that enable communication between the gut and the brain. (1), (2) So, if we choose our food in such a way that our intestines can tolerate it and feed the good bacteria, then we have already done a lot for our mental health. You think you’ve never experienced how your gut and brain communicate with each other? But you certainly know the situation when you cannot eat because you are too nervous. Recent studies have also shown that chronic stress can change the composition of your microbiome. (3) Nutrients In addition to the gut-brain axis, certain food ingredients can also have a positive effect on your mood. For example, you may be familiar with the effect of chocolate, which releases happy hormones into your body. (4) We have a recipe for wonderfully delicious Bliss Balls for you, which provide your intestinal bacteria with their favourite food, fibre, and can lift your mood. Bliss Balls are the perfect snack and so tasty! Bliss Balls: Food for a good mood Ingredients: 150g dried apricots 50g cashews 30g sunflower seeds 60g raspberries (fresh or frozen) 100g oat flakes 1 tsp psyllium husks 30-40g dark chocolate (at least 80% cocoa) Preparation: 1: Chop the dried apricots into rough pieces. Chop the chocolate into small pieces. 2: Put the cashews, sunflower seeds and apricots in a bowl and pour hot water over them. Allow the whole thing to soak for about 15 minutes. 3: After the 15 minutes, the water is drained and the raspberries, oat flakes and psyllium husks are added to the soaked ingredients. Blend the ingredients in a blender or with the help of a hand blender until you have a pulpy mixture. 4: Stir the chocolate chips into the mixture and form small balls from the mixture. Optionally, the Bliss Balls can be rolled in cocoa. The Bliss Balls should be stored in the fridge and will keep for several days. That is why these foods are good for your mental well-being: Cashews contain the amino acid L-tryptophan, which is needed both in the intestine and in the brain to produce the happiness hormone serotonin and can thus lift your mood. The nuts also contain a lot of vitamin B6, which is important for the health of our nervous system. If the nervous system is well, we are more balanced and sleep better. They also contain magnesium and zinc. These minerals promote our serenity and can counteract stress. (6) Oats are rich in vitamin B6, which is needed to produce the happy hormone serotonin and counteracts stress. Vitamin B6 is also needed to produce melatonin. Melatonin regulates our sleep. Rolled oats provide starch, which is needed for the production of some mood-regulating substances in the body. Included fibre is beneficial for a healthy microbiome (6). Cocoa can boost the production of serotonin and endorphins and reduces the concentration of stress hormones (cortisol) in the body. Cocoa contains many antioxidants and polyphenols that are good for our brain power by increasing blood flow in the brain and protecting against oxidative damage. Eating cocoa can improve memory. Contained magnesium ensures that the nerves relax. (4), (6) Psyllium husks provide our body with fibre and stabilise blood sugar. This can counteract stress. (7) Raspberries contain a lot of antioxidants that protect the entire body from unwanted changes and oxidative stress. Due to the manganese they contain, raspberries can counteract depression or dementia. Regular consumption of raspberries can promote the growth of health-promoting intestinal bacteria. (8), (9) Dried apricots: dried fruits are real nutrient bombs, as drying multiplies the content of some nutrients. Dried apricots contain many B vitamins, also known as nerve vitamins. Vitamin B5 is abundant and keeps us feeling fit. Magnesium and potassium can have a stress-reducing effect. In addition, the fruit contains many antioxidants and bioactive ingredients that ensure optimal communication of the gut-brain axis. (10) Sunflower seeds contain a lot of unsaturated fatty acids. These can have a positive effect on inflammatory parameters in the blood and on our brain performance. Regular consumption of healthy fats can make us feel more balanced and happier and can also alleviate depression. The seeds also contain fibre and B vitamins. (11), (12) NOW: ANALYZE YOUR MICROBIOME! ORDER ANALYSIS KIT You can find more exciting articles on this blog. Take a look here: Does the gut microbiome influence our ageing process? You can find more recipes for your well-being in our eBook Microbiome food. Have a look: Microbiome food- Recipes for your gut bacteria References: Capuco A., Urits I., Hasoon J.. Current Perspective on Gut Microbiome Dysbiosis and Depression. Adv Ther. (2020), 1328-1346. Doi: 10.1007/s12325-020-01272-7 Jang S.-H., Woo Y. S., Lee S.-Y. The Brain-Gut-Microbiome Axis in Psychiatry. Int. J. Mol. Sci (2020), 21 (19), 7122. Doi: https://doi.org/10.3390/ijms21197122 Bastiaanssen T. F. S., Gururajan A., Van de Wouw M., et al. Volatility as a Concept to Understand the Impact of Stress on the Microbiome. Psychoneuroendocrinology (2021), 124, 105047. Doi: https://doi.org/10.1016/j.psyneuen.2020.105047 Godos, J., Currenti W., Angelino D., et al. Diet and Mental Health: Review of the Recent Updates on Molecular Mechanisms. Antioxidants (2020), 9(4),346. Doi: https://doi.org/10.3390/antiox9040346 Simoloka A., Bhikha R.. Reducing stress naturally. Tibb (2016), 4-8. Belorio M., Gomez M. Psyllium: a useful functional ingredient in food systems. Critical Reviews in Food Science and Nutrition (2020), 527-538. Doi: https://doi.org/10.1080/10408398.2020.1822276 Mohammed S. G, Qoronfleh M. W. Vegetables. Personalized Food Intervention and Therapy for Autism Spectrum Disorder Management. Advances in Neurobiology. Springer 24, 225-277 (2020). Doi: https://doi.org/10.1007/978-3-030-30402-7_9 Govers C, Kasikci M. B, Van der Sluis A. A, Mes J. J. Review of the health effects of berries and their phytochemicals on the digestive and immune systems. Nutrition Reviews 76, 29-46 (2018). Doi: https://doi.org/10.1093/nutrit/nux039 Fatima T., Bashir O., Gani G. Nutritional and health benefits of apricots. International Journal of Unani and Integrative Medicine (2018), 2(2), 05-09. E-ISSN: 2616-4558 Brito L, Tinoco B, Silveira K, Bandeira C. Healthy fats and mental Health. European Journal of Public Health 29 (2019), ckz034.032. Doi: https://doi.org/10.1093/eurpub/ckz034.032 Pal D. Chapter 130 – Sunflower (Helianthus annuus L.) Seeds in Health and Nutrition. Academic Press, 1097-1105 (2011). Doi: https://doi.org/10.1016/B978-0-12-375688-6.10130-6

You’ve heard of yoga, meditation and sound healing to realign your chakras, but what about herbs for the chakras? Herbs have been a central part of chakra healing and balancing for centuries. Herbs are an ancient, organic way for humans to connect directly with the vibration of the earth, and utilize powerful roots, petals, leaves, and stems to balance the spiritual and energetic centers of one’s being. What are chakras? Chakras are spinning disks of subtle energy located throughout the spiritual body. There are 7 major chakras, but as many as 114 chakras have been identified. The 7 major chakras span from the base of the spine to the crown of the head. They are correlated with different organs and glands, and can influence spiritual, emotional, mental and physical wellness. The word chakra (traditionally spelt cakra) was first mentioned more than 3,000 years ago in the Vedas – the most ancient of Hindu Scriptures. The word literally translates from Sanskrit to Wheel, and they are understood to be spinning energy vortexes in your spiritual energy field that, when balanced, spin freely and vibrantly in a clockwise direction. What happens when chakras are out of balance? When the chakras are out of balance, energy in the body becomes stagnated, which can lead to a slew of physical, emotional and spiritual issues. One may experience lethargy, headaches, muscle stiffness, stress, immune ailments, stifled creativity, moodiness, mental fog and much more. Over time, energy blockage can result in chronic issues like anxiety and various illnesses. Luckily, often when that root imbalance is addressed and the energy is freed, it can help restore health and harmony in the body and mind.* The chakra-herb connection Herbs have played a central role in chakra balancing for centuries. Herbs themselves contain bioactives and prana (life force), that work powerfully not only on the physical body, but the spiritual body as well. Herbs, full of life, have access to those subtle energies and therefore are utilized by traditional healers in oils, capsules, teas, tinctures and salves. They are typically recommended by holistic practitioners alongside different lifestyle shifts, yoga postures, energy therapies, breathing techniques and meditative practices. Herbs for the chakras Herbs work on both a vibrational and scientific level, bestowing both seen and unseen benefits. They can help enhance your vibration and frequency, which is an amazing start to propel any healing journey. If you think of times you’ve sipped organic herbal tea, or even times you’ve smelt herbs as you walk through a wild meadow, you know the instant harmonizing effects herbs bring to the human system. It’s a love story as old as time. Learn about herbs to help clear and activate each chakra, starting at the base of the spine all the way through to the crown of the head. HERBS FOR THE ROOT CHAKRA The root chakra, as you can imagine, is all about grounding, finding your roots and reclaiming your power. As such, roots like ashwagandha, ginger, turmeric and dandelion are choice herbs for the root chakra and can help you find that internal fire, confidence, and sense of safety and security at the foundational level. Qualities of the root chakra: First chakra: Root chakra Sanskrit name: Muladhara Location: Base of the spine Color: Red Herbs: Ashwagandha root, ginger root, turmeric root, dandelion root Element: Earth Yoga pose: Malasana, or Garland Pose Lifestyle Tip: Regular walks in nature, time beneath the trees and “earthing,” or walking barefoot on the grass. Spiritual Meaning: Muladhara represents your intrinsic survival instinct, and feelings of security and power. It correlates with groundedness, trust in oneself, and the ability to respond to challenges with confidence and ease. Signs of imbalance: Low energy and fatigue, gastrointestinal discomfort, lower body pain Top 3 herbs for the root chakra These potent root herbs cleanse and balance the root chakra, while imparting other important benefits for whole system wellness. ASHWAGANDHA FOR ROOT CHAKRA. One of the signs of a root chakra out of balance is both difficulty sleeping and lack of energy. Ashwagandha is a powerful adaptogenic root that relieves stress, while supporting endurance and reproductive wellness. This balancing effect brings about better rest and sustained energy in all areas of life. HOW TO USE Try Tulsi Ashwagandha tea in the morning and an ashwagandha supplement in the afternoon with lunch while your root chakra is out of balance. GINGER FOR ROOT CHAKRA. Another sign of an imbalanced muladhara is digestive and gastrointestinal issues and discomfort. Ginger has been regarded for millenia for its ability to warm and soothe digestion and relieve blockage in the gastrointestinal tract. HOW TO USE Tulsi Lemon Ginger tea to brighten your mornings and Tulsi Turmeric Ginger in the evenings to ground you back in. You can also steep fresh ginger with the infusion and strain before serving.* TURMERIC FOR ROOT CHAKRA. In addition, a blocked root chakra may manifest as physical pain in the lower back, legs, knees and feet. Turmeric, a highly popular herbal remedy worldwide, supports a healthy inflammatory response to help provide temporary pain relief and ease of mobility. HOW TO USE Take Immune Aid, a capsule of Turmeric, Amla and Neem, in the morning for a rush of vitality, and potent, bioavailable Turmeric Formula at night to restore from the day’s activities.* HERBS FOR THE SACRAL CHAKRA The sacral chakra is all about intuition, sexuality and creative freedom from anything holding you back – be it a person, circumstance or your own internal fears. Herbs that help you tap into your sensual and expressive side include shatavari, hibiscus, cinnamon and damiana. Qualities of the sacral chakra Second chakra: Sacral chakra Sanskrit Name: Svadhisthana Location: Lower abdomen Color: Orange Herbs: Shatavari, hibiscus, cinnamon, damiana Element: Water Yoga pose: Utkata Konasana, or Goddess Pose Lifestyle tip: Use aromatherapy (essential oil diffuser or incense) to open your senses, connect with the ocean or rivers, and practice stream of consciousness journaling. Spiritual meaning: Svadhisthana represents pleasure, passion and overall enjoyment in life. It’s a bright, creative energy center that, when flowing freely, puts you in touch with your artistic essence and the divine feminine. Signs of imbalance: Mood swings, fear and worry, repressed sexual energy Top 3 herbs for the sacral chakra These balancing and awakening petals, barks and roots can help cleanse your sacral chakra, release fears and ignite creative expression. SHATAVARI FOR SACRAL CHAKRA Mood swings are one of the side effects of an imbalanced sacral chakra, which can have you feeling down and irritable. Shatavari is the quintessential herb for hormonal balance, as well as reproductive wellness. It is especially helpful for supporting women through all cycles and stages of life, from menstruation to menopause. HOW TO USE Shatavari can be taken twice a day before lunch and before dinner, or you can take Essential Female supplement in the morning, which is a multi-herbal containing shatavari plus tulsi and guduchi for full-spectrum mind, body support.* HIBISCUS FOR SACRAL CHAKRA Worry tends to manifest a lot when the second chakra is blocked, bringing that all-too-familiar feeling of your stomach being in knots – but have no fear! Hibiscus petals unfurl and connect with the orange glow of Svadhisthana to relieve stress, calm the mind, and help you break free from bondage into your wildly creative, free and vibrant self. HOW TO USE: Have a pack of Tulsi Hibiscus tea on you during those times when you are feeling restless or nervous about something. Steep in hot water and sip mindfully, allowing feelings of courage fill your lower abdomen.* CINNAMON FOR SACRAL CHAKRA Repressed sensual energy is another outcome that can occur when the 2nd chakra is blocked or dimmed. Ceylon cinnamon, that fiery bark that you know and love, can prove helpful to balance hormones, support healthy circulation in the reproductive system and improve mood, so you can feel spicy and expressed. HOW TO USE: Take a Ceylon Cinnamon supplement in the morning to free up stagnated energy in the sacral chakra, and sip Tulsi Cinnamon Rose tea or Tulsi Focus Cinnamon Hibiscus tea for an extra boost of spice when you need it.* HERBS FOR THE SOLAR PLEXUS CHAKRA The solar plexus is like your inner sun, nurturing you from the inside out and beckoning your inner child to come out to play. It’s the part of you that holds enthusiasm and vigor for life, leading with light and optimism. As such, you can awaken this energy center with bright herbs like lemongrass, peppermint, chamomile and goldenrod. Qualities of the solar plexus chakra Third chakra: Solar plexus chakra Sanskrit Name: Manipura Location: Upper abdomen Color: Yellow Herbs: Lemongrass, peppermint, chamomile and goldenrod. Element: Fire Yoga pose: Dhanurasana, or Bow Pose Lifestyle tip: Walk outside during the day for at least 20-30 minutes per day, work with yellow crystals like citrine, and gaze at candle flame or bonfire. Spiritual meaning: Manipura translates from Sanskrit to “city of jewels,” and represents the sun. The energy is associated with the ego, as well as one’s sense of self worth and willpower, and relates to how a person approaches opportunities in life. Signs of imbalance: Low self esteem, digestive issues, irritability Top 3 herbs for the solar plexus chakra These 3 bright and awakening herbs can help ignite your inner sun – helping you be the light you wish to be in this world with their ability to help clear self doubt and anger. LEMONGRASS FOR SOLAR PLEXUS CHAKRA One of the signs of an out of balance 3rd chakra are feelings of low self-esteem, negative self image and general feeling of lackluster for life. Lemongrass is an awakening scent that can uplift one’s spirit, support healthy self esteem, relieve stress and fortify mental strength – helping restore feelings of positivity and self love. HOW TO USE: A cup of Tulsi Lemon Ginger tea, which contains organic Lemongrass, will do the trick to help lift your spirits and bring a sense of wellbeing. Sip whenever you need some sunshine in your life.* PEPPERMINT FOR SOLAR PLEXUS CHAKRA When the inner sun and fire of Manipura is dulled, it may contribute to sluggish or blocked digestion. The minty cool sensation of peppermint can help relax the muscles of the digestive tract and soothe the stomach to assist with healthy elimination. This can help you feel light and allow your agni, or digestive fire, to work its magic, helping restore solar balance. HOW TO USE Peppermint tea can be enjoyed any time of day and is especially effective for aiding digestion after meals or whenever you feel discomfort in the digestive tract.* CHAMOMILE FOR SOLAR PLEXUS CHAKRA Tension, irritability and anger may be emotional manifestations of a suppressed solar plexus chakra. Luckily, a sunny little blossom lovingly known as chamomile can be infused into tea to help bring a sense of calm to the mind, so you can relieve stress, relax into the moment, and transform irritability into patience and positivity. HOW TO USE Enjoy a delicious cup of Tulsi Honey Chamomile tea 45 minutes before bed to ease your mind and bring deep relaxation for a good night’s rest; contributing to a calmer, clearer day to follow.* HERBS FOR THE HEART CHAKRA The one and only heart center is, you guessed it, all about love. Self love, love for others, empathy, compassion and all of those other kind forces that make the world go round. The ultimate herb of the heart is rose, but green herbs like moringa, neem and rosemary can also help unfurl inexpressible joy and peace in the heart. Qualities of the heart chakra Fourth chakra: Heart chakra Sanskrit Name: Anahata Location: Center of chest Color: Green Herbs: Rose, moringa, neem, rosemary Element: Air Yoga pose: Natarajasana (Dancers Pose) Lifestyle tip: Verbal affirmations, working with rose quartz crystal, hug a loved one Spiritual meaning: Anahata is the chakra of unconditional love, for others, for oneself, and for the planet, and is a protective gateway to the spirit. It is the epicenter of profound empathy, honesty and truth, and is the wellspring of good deeds and generosity. Signs of imbalance: Blood pressure imbalance, poor circulation, feelings of animosity, jealousy, and a lack of self love and compassion. Top 3 herbs for the heart chakra One beloved flower and two powerful green herbs bring comprehensive energetic support to the heart center, for a growing radius of love from the inside out. ROSE FOR HEART CHAKRA A blocked heart center can manifest feelings of animosity, bitterness, jealousy, envy and lack of self love. This high vibrational blossom beholds multisensory benefits that can help lift you out of these unpleasant emotions into forgiveness, compassion and understanding. The taste, aroma and even the site of a rose elicits a sense of subtle euphoria that carries you back into love. HOW TO USE: Sip Tulsi Sweet Rose tea any time of day or night to open the heart with its subtly sweet, perfectly balanced rose aura and base of stress-relieving Tulsi to keep the heart at ease.* MORINGA FOR HEART CHAKRA Increased blood pressure can occur when Anahata is out of balance, which can cause tension and pain in the chest. Protect your heart and arteries with Moringa, an antioxidant super leaf that helps support healthy blood pressure and decrease oxidative stress. One of the most nutritious leaves on the planet, moringa loves the heart and the heart loves moringa. HOW TO USE You can sip on nurturing, detoxifying, and caffeine-free Tulsi Moringa tea anytime day or night. Or you can opt for a capsule 10-30 minutes before meals for best heart-nurturing results.* NEEM FOR HEART CHAKRA Break through 4th chakra blockage by way of healthy circulation. Neem – a superstar green herb – can help support healthy dilation of the blood vessels. Healthy circulation ensures that blood and oxygen flows properly through the body to nurture the heart and brain. Plus, healthy circulation and Neem both promote healthy, youthful looking skin. HOW TO USE Take a Neem supplement in the morning on an empty stomach, or you can take Neem with Turmeric for even more yogic benefits. Use Neem powder topically for skin, teeth and hair.* HERBS FOR THE THROAT CHAKRA The throat chakra is associated with self expression, communication and truth. It’s a center for bringing your inner voice to the surface so others can hear and share in your ideas, feelings and wisdom. Both physically and spiritually, herbs have long been used to help clear blockage in the throat center, especially fennel, pushkarmool, black pepper and slippery elm. Qualities of the throat chakra Fifth chakra: Throat chakra Sanskrit Name: Vishuddha Location: Midpoint of the neck Color: Blue Herbs: Fennel, black pepper, pushkarmool, slippery elm Element: Ether Yoga pose: Matsyasana (Fish Pose) Lifestyle tip: Breathing exercises, neck stretches, working with blue stones like lapis lazuli, keeping good posture. Spiritual meaning: Vishuddha is all about being heard and expressing yourself openly – connecting with your true inner voice and allowing it to shine out into the world. Your deepest dreams, ideas and truths have power to elevate and transform the world. Signs of imbalance: Fear of speaking your mind, throat discomfort, thyroid imbalance, partaking in gossip, hearing difficulties. Top 3 herbs for the throat chakra Two spices and one special high altitude root make for the perfect remedy for a thwarted throat chakra. Break through all that holds you back from expressing your truth with these herbs. FENNEL FOR THROAT CHAKRA A blocked throat chakra may create thyroid issues, which can cause fatigue, mental fog, irregular body temperature, swelling around the neck and more. Fennel seeds are a powerful spice that help support healthy thyroid levels for regular function, resulting in a clearer and more energized mind that can better articulate thoughts and ideas. HOW TO USE: Try Tulsi Immune Throat tea, featuring Fennel to comfort and soothe the throat center and modulate immune function any time of day — stir in honey for added support.* BLACK PEPPER FOR THROAT CHAKRA If often when you try to speak you have to clear your throat or find it difficult to amplify your voice, or in general have a scratchy throat (or perhaps you are shy to speak) your 5th chakra may be blocked. Luckily, trusty black pepper is a natural expectorant that can help remove excess mucus so you can speak, sing, share and express without barrier or feelings of embarrassment. HOW TO USE Add extra black pepper to soups and other hot foods, or try Tulsi Immune Active tea, loaded with Ayurvedic spices like black pepper to comfort the throat and clear the respiratory tract.* PUSHKARMOOL FOR THROAT CHAKRA Maximize your lung’s capacity with this amazing high elevation root that’s been used for millennia in the Himalayas for respiratory support. Feelings of stress, social anxiety, timidity – or even the opposite end of the spectrum, over-talking and gossip – are signs of throat chakra imbalance. Pushkarmool can help deepen respiratory function so you can practice deep breathing exercises to slow the mind, relax your thoughts and allow for better communication in all areas of life. HOW TO USE The benefits of Pushkarmool can be embraced in tea, powder and supplement form. You can sip our Tulsi Immune Breathe tea or take our Full Breath supplement any time of day.* HERBS FOR THE THIRD EYE CHAKRA The third eye chakra is a spiritual epicenter connected to intuition, perception, consciousness, creativity and expansion. Meditating with awareness at the third eye is a common practice that profoundly deepens one’s spiritual journey. There are two herbs and one spice that especially complement third eye practices to nurture your awakening: Tulsi, Shankhpushpi (morning glory) and Cardamom. Qualities of the third eye chakra Fifth chakra: Third eye chakra Sanskrit Name: Ajna Location: Between the eyebrows Color: Indigo Herbs: Tulsi, Shankhpushpi, Cardamom, Passionflower Element: Light Yoga pose: Baddha Virabhadrasana (Humble Warrior) Lifestyle tip: Third eye meditation, light visualization, intuitive movement, colorful whole food diet, lavender essential oil Spiritual meaning: The third eye is associated with spiritual perception and the infinite nature of consciousness. It is linked to sacred visions, clairvoyance, and intuition in life and relationships. Signs of imbalance: Narrow mindedness, disconnect from your intuition, confusion, feeling of being stuck in life, fear of the future, resistance to healthy change. Top 3 herbs for the third eye chakra These herbs have been used for millennia to aid in meditation, spiritual growth, and deepening one’s intuition and creativity. One of them is the queen of herbs, the other the queen of spices, and the third a bringer of good fortune. TULSI FOR THIRD EYE CHAKRA One sign of a blocked third eye center can be feelings of sadness, anger, moodiness, frustration and disconnect from one’s intuition. Tulsi – that treasured queen of herbs – is known to uplift mood, relieve pent up tension, and lift one to their highest path and calling. This herb has actually been referred to as “liquid yoga” for its spiritual benefits that deepen awareness and make the mind flexible and open a world of possibility. HOW TO USE: To really savor the benefits, sip on Tulsi tea for mental, emotional and spiritual uplift. You can enjoy it on its own or paired with other herbs for synergistic benefits. For a quick, convenient boost, you can also use a whole, organic tulsi supplement.* CARDAMOM FOR THIRD EYE CHAKRA Cardamom is the hailed queen of spices. An indication of a blocked 6th chakra is being stuck in the past or worried about the future. Luckily, this vibrant, aromatic seed helps bring you right back into the moment. It roots you into the “here” and “now” to appreciate all that is happening and unfolding for you. Once grounded back with its herbal, citrusy warmth, you can better open the third eye and move deeper into your inner light. HOW TO USE First off, you can purchase either whole cardamom seeds or powdered cardamom to incorporate generously into your cooking (if whole seeds, remove before serving). Or, you can find cardamom in a variety of spiced tea blends like Tulsi Masala Chai and Tulsi Immune Breathe.* SHANKHPUSHPI FOR THIRD EYE CHAKRA Whether you’re a lifelong artist, a poet since birth or an aspiring creative, you seek inspiration internally and externally. When the third eye is blocked, it can be very difficult to access your creative lifeforce, which can cause disconnect from your intrinsic gifts and talents. Shankhpushpi, the bringer of good fortune, is the herb for you. This herb is known to cleanse your spiritual energy field, and bring a wellspring of fresh, positive vibrations and deep otherworldly insights, which you can receive and manifest in your art; whatever form it takes. HOW TO USE The creativity benefits of Shankhpushpi can be enjoyed in an herbal formula, like our Joy supplement, or in a delicious tea, like our nootropic Focus Tea.* HERBS FOR THE CROWN CHAKRA The crown chakra is correlated with pure connection with the divine and represents both universal and spiritual consciousness. It is the center of self-realization and ascension from the physical to the cosmic being. The crown chakra, in Sanskrit, is called Sahasrara, which translates to thousand-petaled – and there are indeed both petals and leaves, like blue lotus, bacopa and gotu kola that can aid this sacred journey to enlightenment. Qualities of the crown chakra Fifth chakra: Crown chakra Sanskrit Name: Sahasrara Location: Crown of the head Color: Violet Herbs: Gotu kola, blue lotus, bacopa, lavender Element: Thought Yoga pose: Padmasana (Lotus pose) Lifestyle tip: Quietude, creating gratitude lists, stargazing, crown chakra meditation, connecting with the sights and sounds in nature. Spiritual meaning: The crown chakra is considered the gateway to the divine, where one can connect directly with source energy. It is all about spiritual connection to the supreme, transformation and embodiment of divinity. Signs of imbalance: Confusion, lack of focus, feeling of disconnect, stress, low mood, exhaustion, difficulty sleeping, lack of empathy, feelings of superiority. Top 3 herbs for the crown chakra To clear the way to the divine energy of the crown chakra, powerful nootropics like bacopa, blue lotus and gotu kola are the ultimate guides from the plant world. Each of these herbs have a distinct ability to support cognitive health so one may move beyond the mental noise into their true, vibrant, illuminated higher self. GOTU KOLA FOR CROWN CHAKRA Confusion and mental fog are two of the manifestations of an imbalanced crown chakra. Luckily, Gotu Kola, also known as the “herb of longevity,” has long been used in ancient Chinese and Ayurvedic systems for these very issues. Gotu Kola works at the mental level to bring about cognitive clarity and mental acuity. This helps remove the distractions that often get between you and your spiritual aspirations. It also aids in meditative practice, nurturing your ability to attain single pointed loving awareness on source energy. HOW TO USE: The benefits of gotu kola can be conveniently enjoyed any time of day via a focus-supporting tea or whole herb supplement. The tea is a lovely complement to meditation and yoga practices.* BLUE LOTUS FOR CROWN CHAKRA A blocked crown chakra can result in a sense of disconnect from the divine. The beautiful flower, leaf and fruit of blue lotus is known to help facilitate divine and spiritual experiences. This mystical water lily is believed to bring about clearer spiritual vision, vivify the dream world and lucid dreaming, and open a fluid pathway for those seeking enlightenment. The transcendent qualities of blue lotus allow for balancing of the crown chakra, while heightening intuition and even eliciting very mild psychoactive effects for expanded consciousness. HOW TO USE Blue lotus can be found in extracts, tinctures and infusions, and may be conveniently consumed in supplements as well, such as this Energy Restore supplement, alongside Tulsi (third eye) and Ashwagandha (root) for complete chakra balance.* BACOPA FOR CROWN CHAKRA Feeling distressed, hectic, overwhelmed and moody can all result when the 7th chakra is blocked. Bacopa, also known as Brahmi, can help calm the storm. This rasayana herb is considered the herb of grace and rejuvenator of the intellect. Not only can it help you restore your sense of inner peace, it can also help you reclaim the power of your mind. When overbearing thoughts and emotions are released, it allows for access to the intrinsic relaxation, brilliance, wisdom and illumination that the crown chakra beholds. HOW TO USE The benefits of bacopa are best enjoyed in the morning, in either a cognitive-supporting tea or whole herb supplement, like these organic Memory capsules.* *These statements are not meant to diagnose or treat any disease or health issue. For treatment and medical advice, please consult your physician. Complement your chakra opening practices with this home pranayama meditation for stress relief. Original article from Organic India USA Herbs for the Chakras Gabriela Ana Holistic Health Coach Request a free discovery consultation here

Building muscle is possible at any age - and is essential for health. Learn how to build muscle effectively via nutrition, exercise, and supplements. What to know Strong muscles are vital for the health of everyone, not just professional athletes. The best ways to build muscle are by eating a protein-rich diet, regular resistance training, and a focus on cellular health. The mitochondria, energy producers of our cells, play an important role in muscle health. Mitopure® optimizes the health of our mitochondria to support muscle strength and performance. A guide to muscle building Building muscle is not just important for bodybuilders and elite athletes, as muscles are a vital aspect of health and fitness for everyone. But if you’re like many people, you may not know how to build muscle effectively and think it’s solely about lifting weights. There are plenty of reasons to prioritize muscle building - it keeps your body strong as you age, reduces the risk of injury, and helps you perform everyday tasks with more ease. Our muscle mass declines at an average of 3-8% each decade, starting at age 30. Then, this rate accelerates after age 60. While this is the norm, you can slow down this loss by focusing on muscle-building habits like proper nutrition, exercise, and supplements that support the health of your muscles at the cellular level.[1] In this article, we’ll discuss the link between muscle mass and overall health and how the mitochondria, our cellular powerhouses, play a role in muscle health. We’ll also share key nutrition and exercise recommendations to build muscle in your 30s, 40s, and beyond. What is muscle? Muscle is a soft tissue, as opposed to hard tissues like bone or connective tissue like tendons and ligaments. Your muscles are what hold you together and facilitate all of your movements, and they control many necessary body functions involved in your day-to-day activities, such as: Enabling you to be mobile and maintain physical balance and stability Walking, sitting, standing, or touching your toes Maintaining proper posture and reducing the risk of injury Regulating heartbeat and breathing Supporting the digestive process Storing nutrients like carbohydrates and amino acids Helping regulate body temperature Playing a role in our vision There are over 600 types of muscle in the human body, categorized into 3 types: 1. Cardiac: This is the type of muscle found in the heart. It contracts to pump blood throughout the body to maintain proper health, blood flow, and blood pressure. Contrary to skeletal muscle, cardiac muscle contractions are considered involuntary, meaning they work without conscious control. 2. Smooth muscle: This type of muscle is found in the walls of various organs and structures, such as the esophagus, stomach, intestines, lungs, uterus, and blood vessels. These muscles are also involuntary, contracting automatically with our conscious control. 3. Skeletal: These are the muscles you’re probably most familiar with, as they form the bulk of the body’s muscle mass. They work with your bones, tendons, and ligaments and enable us to perform voluntary active movements like walking, running, lifting, and other physical activities. Skeletal muscle is considered a voluntary muscle type, meaning you have control over how and when it moves. You have the power to build up this type of muscle as long as you know the right tools to do so! Research is mounting on the importance of skeletal muscle health, in particular for healthy aging. Mitochondrial health is key to muscle health, with research demonstrating that muscle strength and endurance may be amplified when you have more healthy mitochondria - the energy producers of our cells.[2] Understanding Muscle Building Muscle building, also known as hypertrophy, involves much more than simply lifting weights. It’s a complex process that occurs over time through proper nutrition, performing the right types of exercises, and scheduling recovery days to let the results sink in. In order to understand how it all works, let’s dive into a few key terms to know. Hypertrophy Hypertrophy is the technical term for when muscles grow. Specifically, the muscle cells grow in size when the amount of protein synthesis (protein creation) is greater than the amount of protein breakdown. This happens when you increase the number of repetitions and sets in a given workout over time. This type of training requires you to lift at a lower weight but for more repetitions. An example is lifting a weight at 50% of your 1-repetition maximum for sets of 15+ repetitions. Strength training Strength training is exactly what it sounds like - training to build strength. This means improving your ability to move more weight over a given distance. This type of training requires you to lift at a higher weight for fewer repetitions. An example is lifting a weight at 80% of your 1-repetition maximum for sets of 3 to 5 repetitions. Hypertrophy vs strength training: While the two may be used interchangeably by some, they are not technically the same thing. Hypertrophy is typically achieved by performing many repetitions at a lower weight, but strength training requires lifting very heavy weights for only a few repetitions. Performing both hypertrophy exercises and strength training are necessary and beneficial in their own way for muscle growth and health. Progressive overload Progressive overload is when you gradually increase the weight, frequency, or intensity (e.g., the number of reps) in your strength training routine over time. This challenges your body and builds muscle strength. Progressive overload training is necessary for building muscle because you need to increase the stimulus for your body to continue adapting. Muscle turnover Muscle turnover refers to the continuous cycle of breakdown and synthesis (i.e., building up) of muscle in the body. This is a normal process for maintaining a healthy amount of muscle and occurs regardless of resistance training, but resistance training can also help this process. It can be broken down into two key steps: Muscle protein synthesis: The process where your body uses amino acids (protein-building blocks) to build new muscle tissue. These amino acids are either recycled from your existing muscle or found in your diet. Muscle protein breakdown: In this phase, the body breaks down its own muscle protein into individual amino acids. These are then recycled into new muscle proteins, used for energy, or utilized for other purposes in the body. Resistance exercise and adequate protein intake help stimulate this muscle turnover process, facilitating muscle growth. While these habits are crucial to muscle growth, intervening at the cellular level helps spearhead this process in the first place. Exercise for muscle building While all types of exercise are beneficial to health, resistance training is by far the best for building muscle and achieving muscle hypertrophy and strength. Rest and muscle recovery are equally important for optimal results to allow time for your body to repair and rebuild stronger muscles. Training for muscle growth involves strengthening the entire body using different muscle groups. The American College of Sports Medicine recommends 8-10 strength training exercises that target major muscle groups at least 2–3 times per week.[3] How long does it take to build muscle? By following these guidelines, you may expect an average muscle gain of 1–2 pounds per month. Keep in mind that there are other factors, such as your protein intake and calorie intake, gender, and health status, that can influence your results.[4] Nutrition for muscle building For your body to build muscle, it needs the raw materials to do so. Getting enough protein in your diet, specifically your essential amino acids (those you must get from food) and supplements, can all help in this regard. When you consume protein, your body breaks it down into amino acids, which are used to repair and rebuild muscle. While protein is the most essential macronutrient for building muscle, carbohydrates and fats also provide the energy required for your workouts. In general, you should consume 1.2-1.7 grams of protein per kilogram of body weight to build muscle. For a 150-pound person, this would be 81–116 grams per day. Always consult with your doctor or registered dietitian for more personalized guidance here.[5] Quality protein sources include lean meats like chicken, beef, fish, eggs, tofu, dairy, beans, and legumes. Mitopure + Protein 4.6 · 48 reviews 2-in-1 formula for your muscles DISCOUNT CODE: INFINITA108 In addition, incorporating a supplement like Mitopure® can help improve muscle strength and endurance at the cellular level. Mitopure works by targeting the energy-producing factories in the cell - the mitochondria. What role do the mitochondria play in muscle health and growth As a quick review, the mitochondria are the powerhouses of our cells. They help produce ATP (adenosine triphosphate), an energy-generating molecule from the nutrients we eat. Because of this, our mitochondria help our muscles soak in the nutrients they need to grow and support the energy needed to build them. Just like in the case of muscle growth, the number and quality of our mitochondria also decline with age. But the good news is that you also have the ability to improve your mitochondrial health along with your muscle health through diet, exercise, and supplements. Mitopure® has been shown to improve muscle function in clinical studies by supporting mitochondrial energy in muscle cells.[6] Final Thoughts Learning how to build muscle is one of the best things you can do for your health. It not only improves your health and longevity but enhances your quality of life. With more muscle, you’ll be able to perform everyday tasks with more energy, ease, and less pain. By following a protein-rich diet and strength training regularly, your muscles will thank you. And by incorporating supplements for mitochondrial health like Mitopure®, you’ll be supporting your muscle health at its core - the cellular level. Mitopure Starter Pack 4.6 · 52 reviews A 90-day variety pack containing the full range of Timeline products DISCOUNT CODE: INFINITA108 Authors Author Melissa Mitri, MS, RD Reviewed by Emily Werner, PhD, RD CSSD Original article TIMELINE NUTRITION Discover their innovative products here 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. ↑McLeod M, Breen L, Hamilton DL, Philp A. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology. 2016 Jun;17(3):497-510. doi: 10.1007/s10522-015-9631-7. Epub 2016 Jan 20. PMID: 26791164; PMCID: PMC4889643. ↑Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172. ↑Ribeiro,A.,Nunes,J.,Schoenfeld,B.,Aguiar,A. & Cyrino,E.(2019).Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study. Journal of Human Kinetics,70(1) 125-134. https://doi.org/10.2478/hukin-2019-0038 ↑Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799. ↑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. 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.

Rudraksha is a sacred seed in India, a millenarian seed found inside the fruit of the Elaeocarpus Ganitrus tree and is traditionally used in Japamalas. Its name means “tears of Shiva” and comes from two words in Sanskrit: Rudra (Vedic names for Shiva) and Aksha, which means (eyes, tears). There are different Hindu legends about the Rudraksha and its energy since it is associated with Shiva. Traditionally used by Yogis, Hinduists, Buddhists... Rudraksha is a seed with tradition and powerful energy. It has a rough texture on the surface that has lines or grooves called “mukhas,” which are the facets of the seed. According to the number of mukhas it has, it is associated with a specific energy. Those with only one vertical line are one Mukhi and from there it starts to increase up to 21 facets. Here at YAM, we use five-faced beads, 5 Mukhi, called Panchmukhi. From ancient times Rudraksha has been used for its healing properties on developing inner peace, calming anxiety... Used in both yoga practice and meditation, it helps to achieve balance and essential health. How do take care of and clean the Rudraksha seed? For better care, we suggest avoiding contact with water. Being a seed, contact with water will age it and it may darken faster. At the same time, contact with the skin (a bracelet that is in constant contact with the skin) can darken after a certain time with the natural oils that our skin has. We recommend cleaning it with an unused toothbrush, along with neutral soap. You can then apply a little bit of natural oil (almond or a balancing oil with mild essences) and dry it gently with air. We are passionate about using this precious seed and most of our malas, except for the Sandalwood collection (a beautiful and sacred wood in India with the most special scent of all and rooting properties - we will talk about in another post), have Rudraksha beads of 5 Mukhi. If you are called by Rudraksha, shop our Japa Mala Rudraksha Collection, Gemstone & Rudraksha Japa Mala Collection and our Bracelet Collection. COMING SOON ON SALE. SUBSCRIBE FOR MORE NEWS Gabriela Ana Holistic Health Coach +34 604 398 948

I have to be honest—when I first stumbled upon cucumber mint limeade, I was hesitant but intrigued. I like cucumbers, but have never had a cucumber drink, at least not outside of juicing. I did some research and found that many people really enjoy this drink. In fact, it is a popular agua fresca served in Mexico. It’s sweet and cooling, and the mint adds a surprising tang at the end of each sip. This drink did not disappoint. Limeade with cucumber and mint is also a great addition to our summer diet. Summer is the time of yang energy, but this energy can easily become excessive, especially in the heat of summer. A good way to balance this fire energy is to stay hydrated and eat light, cooling food. Not only are cucumbers are one of the most cooling foods, but they’re moistening and hydrating as well. And, the mint and limes add to the cooling properties. I can see why it is served in Mexico; picture hot, steamy days and delicious spicy food. It is so simple to make, and while you can find many recipes, you don’t really need one. Cucumber Mint Limeade Adapted from Simply Recipes Cucumber Lime Mint Agua Fresca by Elise Bauer Just three ingredients are needed to make this delicious cucumber mint limeade besides the sweetener. This can be adjusted to your taste—an extra cucumber, a little less sweetener or a bunch of mint, whatever you like. If you can handle the tartness, you can also make this sugar-free. Cucumber Mint Limeade Ingredients 1 cucumber 3 limes 1 or 2 sprigs of mint Simple syrup or other sweetener, to taste Directions Begin by making a simple syrup for the sweetener. Honey or agave are other options. The ratio for simple syrups is equal parts of water and sugar. Simmer the sugar/water mixture on the stove until the sugar is dissolved. I used ½ cup of organic cane sugar and ½ cup of filtered water. After the sugar dissolves, set it aside to cool. You can also put it in the refrigerator or freezer to cool faster, but do not let it freeze. Peel and cube the cucumbers, removing some of the seeds. If you can get the cucumbers from a farmers market or garden, I would leave the peel on. It will make for a bolder green color. Supermarket cucumbers are waxed heavily, and the wax is hard to remove so I chose not to use the peels. Put the cucumbers, juice of 3 limes, mint, simple syrup, and 4 cups of water into a blender. Blend until smooth. Refrigerate until chilled. You will be pleasantly surprised with the taste of this delicious cucumber mint limeade. It is delightfully light, and if served shortly after blending, there will be a nice froth on top. Cucumber mint limeade is a great summer drink and can also be served at parties and barbecues all summer long. Enjoy! Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 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! HOLISTIC HEALTH CONSULTATION for people around de World. 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.

Herbal serums are versatile skin care preparations that can be crafted for a variety of skin types and imbalances. They’re also really quick and easy to make! Below, we’re sharing how to make a favorite everyday skin serum that works to tone, moisturize, and calm sensitive skin. This tutorial video and printable recipe is from our Botanical Skin Care Course, and it is as simple to make as combining all of the ingredients in a 4-ounce glass dropper bottle. Keep this skin serum close to your other skin care products and use a few drops after cleansing and toning your skin each day! Rose Helichrysum Skin Serum This skin serum supports skin rejuvenation to reduce scarring. Infusing rose (Rosa spp.) into jojoba oil takes this serum to the next level! Ingredients 2 tbsp (1 fl oz) jojoba oil or jojoba oil infused with rose (Rosa spp.) petal 1 tbsp (0.5 fl oz) rosehip seed oil 1 tbsp (0.5 fl oz) baobab oil 3 drops helichrysum (Helichrysum italicum) essential oil 3 drops Roman chamomile (Chamaemelum nobile) or German chamomile (Matricaria chamomilla) essential oil Directions Make a rose-infused oil using your preferred herb-infusion method. Combine ingredients in a 2-ounce glass bottle and shake to combine. Label, and store in a cool, dark place for up to 1 year. Use daily after cleansing routine. A little goes a long way! Learn How To Support Your Skin Naturally with Botanicals Our Botanical Skin Care Course is open for pre-registration until June 30th, and when you pre-register during this period, you can get $50 off enrollment! This course will not only teach you to create your own good-for-the-body, sumptuous skin care products at home, but it will teach you the many ways that botanicals can benefit your skin both inside and out. In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 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! HOLISTIC HEALTH CONSULTATION for people around de World. 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.

Whether you are traveling, hosting guests, or taking a vacation or staycation, most of us experience some disruption to our daily routines during the holidays. It is quite normal for one’s wellness routines to become altered during these busy and festive times. However, in order to keep your balance and optimize your ability to enjoy the holiday festivities, taking time to return to yourself—and care for yourself—is important. Taking your wellness routines on the go requires flexibility and a bit of planning, but it’s worth that little bit of extra effort. Let’s take a look at some ideas for how to adapt your wellness routines for travel and particularly busy times. Prioritize Your Wellness Routines When there is a disruption in your day-to-day routine, prioritization becomes especially important. It’s normal for one’s diet, herbal routines, and movement practices to undergo changes during the holidays, travel, and particularly busy times. So, it may be helpful to take a moment and first assess what your foundational wellness routines are. Is there a particular herbal protocol that is especially important for you to maintain? Do you benefit from sleep support, digestive support, and/or adaptogens? Are you someone who needs quiet time every day? Do you require hot food and hot beverages? Do you thrive when you move your body for a significant amount of time every day? Is daily journaling important to you? What helps you stay happy, healthy, and sane? Think about your cornerstone practices and plan from there. To offer one idea, as a yoga practitioner and yoga teacher, my daily yoga practice is incredibly important to me. Obviously, I can’t take an entire yoga studio and all of my yoga props and books with me on the go. However, I can pack a thin travel mat, a yoga belt, and typically a couple of foam blocks. Also, I can get creative with the spaces I visit, clearing away at least a small space for practice, and perhaps even making use of the furniture on hand as useful yoga props. Now let’s take a more detailed look at what you might include in your wellness routine packing list. Balancing Mobility with Stability Travel and disruption to daily routines tend to increase vata dosha, which is mobile by nature. (An increase in external mobility increases the mobile, changeable energies within the body.) Therefore, especially for vata types and during the vata time of year, taking measures to pacify vata dosha becomes important. This is especially true if there is travel involved. Vata dosha is pacified through warmth, oil, and regular routine. With this in mind, here are some ideas on helpful items to take with you on the go. These tips will be helpful for everyone, regardless of constitutional type. Stay Warm From the Inside Out Focusing on warm, cooked foods and hot beverages is a good idea during winter. You may want to consider where you will be staying and what resources will be available to you. If you are staying in someone’s home while traveling, having access to a full kitchen will of course make sticking to your food and herbal wellness routines easier. Even an electric kettle and/or a stove top is a big help. In this case, you may want to search ahead of time for nearby natural foods stores, minimizing the items you need to pack. If you are staying in a hotel or somewhere without a full kitchen, you may want to consider packing tea bags and instant soup or porridge mixes. Though not ideal, you can heat up water in a microwave to use for tea and instant mixes. Or, you can get hot water from the hotel kitchen or food bar. I like to add a few packets of instant miso soup to my travel bag when I am on the go. Many instant miso soup mixes contain seaweed, tofu, and even mushrooms, making a nourishing, replenishing snack that imparts a warming energy, as well as important minerals and essential amino acids. In addition, warming spices help bring balance during colder months. Furthermore, many tasty, warming spices such as ginger (Zingiber officinale), cinnamon (Cinnamomum spp.), cardamom (Elettaria cardamomum), and black pepper (Piper nigrum) boost digestion and offer antimicrobial benefits, making these spices a win-win for winter. Clients often ask me what to do if they can’t find optimal food choices away from home. One tip I suggest is bringing a couple of spice mixes on the go. You may not always be able to control which foods land on your plate, but you can properly spice them up. A pumpkin pie spice blend, a warming fall favorite, makes a delicious and wise choice during both fall and winter. You can check out more ideas for DIY spice blends in the Herbal Academy article Ayurvedic Holiday Gift Guide. Of course, purchasing a store-bought curry mix or pumpkin pie spice blend is always an option as well. Make your own blend ahead of time with whole or powdered spices and add a small spice shaker to your suitcase or travel bag. Adding a touch of spice to porridges, tea, warmed milk, and even savory dishes such as roasted vegetables will keep your gut happy, help your blood get moving, and offers a cozy feeling away from home. The Balancing Effects of Oil Maintaining a daily abhyanga practice, or self massage with oil, is one way to calm the dry, mobile nature of vata dosha. This is a routine that you can cultivate and maintain at home and on the go. You can visit an ayurvedic clinic or spa to receive abhyanga from a trained practitioner, or, abhyanga can be the simple practice of self-massage with oil. You can read more about abhyanga and other daily self-care routines in the Herbal Academy post 5 Daily Self-Care Practices to Implement This Year. When it comes to the type of oil for abhyanga, plain untoasted sesame oil is a good choice for winter as it is rich, warming, and especially balancing for vata dosha. Also, if you are traveling, you can easily pick up a small bottle of (untoasted!) sesame oil from the grocery store. This is a convenient and inexpensive option, plus sesame oil doubles as a nice drizzling or low-temperature cooking oil. Or, go with an herbal-infused massage oil to receive the extra benefits of herbal allies. You can make your own herbal massage oil. Here is one recipe that is especially good for fall and early winter: Vata Massage Oil Recipe. If you are anticipating a busy holiday season, you may want to set aside an afternoon to prepare some special herbal-infused oil prior to the height of the seasonal hustle-bustle. If you make a large batch, your handmade herbal massage oil can double as a gift for loved ones and a self-care treat for you! Maintaining Routine: Timing is Everything In working with clients in my Ayurveda practice over the past several years, I have observed that staying regular with wellness routines is a big challenge for many people. Choosing a regular time for each activity is helpful for developing and maintaining routines. This can be particularly challenging if your schedule has become erratic or jam-packed or if you are dealing with time zone shifts. However, the more that you can create anchors in your day, or as one of my Ayurveda teachers calls it, “islands of serenity,” the better chance you have of developing and maintaining nourishing practices. Sticking to a routine could mean setting a timer, leaving yourself a sticky note, or getting help from a family member or friend–think an exercise or meditation buddy–to hold you accountable. Also, if you can associate the routine with something positive, such as listening to your favorite podcast while you chop vegetables, you will be more likely to be willing to repeat it. Herbal Wellness Routines on the Go: Herbal Preparations You may have daily herbal routines that are important to your health and wellbeing. When schedules become full or turned upside down, you will probably want to think about the best way to maintain those routines. If you are traveling away from home, you may need to be strategic in choosing your herbal preparation. Also, as noted above, consider tips for timing and maintaining consistency. If you don’t have a regular herbal routine and you have big holiday plans or travel plans, you may want to consider your areas of vulnerability. Are you susceptible to cold viruses when you travel or are stressed? Is it particularly challenging for you to sleep when away from home or to adjust to different time zones? How do your digestion and elimination fare when you are away from home or when there is a change in your daily habits? Being aware of how you tend to go out of balance will help you to determine the essentials to bring with you. Once you have determined what kinds of herbs you need, the next factor to consider is how to take them. The type of herbal preparation you choose will make a difference in terms of what is suitable for days or weeks spent away from home. For instance, herbal-infused ghee may be more troublesome to pack than capsules or tinctures. Though loose powders, decoctions, and herbal oils are wonderful ways in which to enjoy herbs, you may want to switch to easy-to-carry herbal preparations such as capsules, tinctures, and gummies—at least while you are on the go. This is also where a little research comes in handy. For instance, if you are traveling to a place where there is a well-stocked natural foods store or herbal shop, you may be able to pick up what you need once you are there. Ironically, I once caught myself trying to pack all kinds of ayurvedic herbs for a trip to India…until I realized I was traveling to the home of Ayurveda! Not only was I able to visit ayurvedic clinics and shops, but I could also get what I needed, and then some, while in India. That said, if there are certain formulas or single herbs that are critical for you—such as formulas to assist with sleep and digestion—you may want to have those on hand and then purchase any others once you have settled in your new locale. In Closing, You don’t need to hop on an airplane in order to think about having some key wellness items with you while on the go. In addition to the items already mentioned in this article, small packable items such as nervine tinctures for stressful moments, immune supports such as these DIY immune stimulating elderberry gummies, refreshing or calming essential oils or hydrosols, or moisturizing balm for dry skin and chapped lips are wonderful supports to keep on hand during busy times. Whether holiday plans have you staying close to home or traveling far and wide, be sure to think about what you need to stay healthy and balanced throughout busy and changeable times.

If you are reading this in mid to late summer, depending on the part of the globe where you reside, the summer heat may be as strong as it gets. This means that staying hydrated during this time is more important than ever. But we hear you—drinking plain water in the necessary amount of 2-3 liters per day can be quite challenging. Finding more ideas for delicious and refreshing beverages is a fun way to keep our bodies well hydrated, and can call upon our creative use of herbs and botanicals. This coconut water limeade is a refreshing alternative to plain water, with added benefits! Our bodies regulate internal temperature and prevent overheating by producing sweat. However, sweating causes us to lose both water and essential minerals such as magnesium and potassium, which are crucial for the optimal function of our nervous and cardiovascular systems. It is important to replenish those important minerals by drinking mineral water or adding mineral drops to our drinks, especially since our foods are not as rich in minerals as they once were. Choosing organic produce is another way to consume more minerals with our food, since organic farms are more conscious of adding essential nutrients back into the soil (Haas, 2006). Basil and Coconut Water Limeade Ingredients In order to keep up with your intake of minerals and boost hydration, try adding more fresh watery fruits and vegetables into your diet during the hot summer season. Cucumbers are a great way to do this. They might not be as nutrient dense as kale (which you can totally add to this limeade while making the juice, by the way), but they still have more to offer than a glass of plain water. Coconut water is another ingredient that will help us stay refreshed during the summer. Choose organic coconuts or coconut water from the store—be sure to check the ingredients list for added sugars or flavorings. Coconut water is rich in minerals and electrolytes like potassium, calcium, manganese, and antioxidants. This is great news in terms of hydration. Adding fresh herbs to your summer beverages (and culinary creations) adds extra flavor, taste, and health benefits. Nutrient-dense herbs are often abundant in farmer’s markets during the warmer times of year. In addition, organizing a little windowsill or balcony garden with your favorite herbs could make enjoying the benefits of freshly picked herbs on a daily basis even easier. Besides, even some occasional and small in-city-apartment gardening can contribute to lower stress levels overall. Getting our hands into the soil is a great way to feel more in tune and connected to the Earth and the natural world we live in. Thyme (Thymus vulgaris) descends from the wild thyme of southern Europe; it is now cultivated worldwide. The constituent thymol, a volatile oil in thyme, is a strong antimicrobial. For this reason, thyme may be applied as an antifungal. Thyme is an excellent tonic, especially for the respiratory system; it is used as a respiratory support, as in cases of chest and throat infections, and is a useful expectorant. Also, as an antispasmodic, thyme helps open and relax air passages (Chevallier, 2021). This makes it extra helpful for hot summers as the density of oxygen is lower in high heat environments and breathing can become more challenging to some people. Sweet basil (Ocimum basilicum), also known as basil, is likely native to India. Over 150 varieties are now grown around the world. Basil is enjoyed for its appealing flavor and the taste, aroma, and the benefits of its volatile oils. Sweet basil has a mildly sedative action; its indications include nervous irritability, depression, anxiety, and difficulty in sleeping (Chevallier, 2021). A Refreshing Basil & Thyme Coconut Water Limeade Basil and thyme added to the coconut water limeade in this recipe add a beautiful aroma reminiscent of the Mediterranean, making you feel like you are somewhere on the shores of Côte d’Azur inhaling the herb-infused air and enjoying refreshing winds. Yields: 3 portions. Ingredients 2 long cucumbers 1 cup (8 fluid ounces) water + 1-2 tablespoons additional water, reserved 12 basil (Ocimum basilicum) leaves 4 sprigs of thyme (Thymus vulgaris) (fresh, leaves only) 2 cups (16 fluid ounces) coconut water (from fresh coconuts or packaged box) 1 tablespoon coconut sugar 2-3 limes (to taste) Crushed ice Mineral drops (optional, added in the end in amount suggested on the bottle) Directions Make long slices of cucumbers with veggie peeler (for serving). When you have three to six beautiful long strips, put them aside and cut the remaining cucumber plus the other whole cucumber into chunks and blend it with half of the basil and thyme leaves and 1 cup of water in a blender. Strain through a nut-milk bag or three-layered cheese cloth. (Alternatively, you can, of course, make cucumber juice with no water added at all, if you have a juicer at home. This way, the finished result will be more intense in taste). Make a coconut syrup by simmering 1 tablespoon of coconut sugar with 1-2 tablespoons of water in a small pot. (You can use agave, store-bought coconut syrup, or maple syrup—whatever you prefer and can source.) Squeeze the juice from limes. Pour cucumber-herb juice water, coconut water, lime juice, and coconut syrup in a ½ gallon jar. Mix with a long spoon. Adjust the taste to your preference—add more lime juice for acidity or more coconut syrup for sweetness. Make this drink enjoyable to you! Lay out the cucumber strips on the walls of your serving glasses. Put some fresh basil and thyme leaves along with some crushed ice in the glasses. Then pour the limeade into the prepared glasses. Optionally, add the mineral drops. Enjoy this cool, refreshing, hydrating botanical beverage immediately! In Closing, Try this particular recipe, but then also experiment with new juice combinations. Try apple, spinach, pear, try different herbs or switch citruses, from lime to grapefruit. The green market and the kitchen is your playground, and the idea of drinking something hydrating, nourishing and fun at the same time is within your reach. Caring for yourself should be extra special – because you are! REFERENCES Chevallier, A. (2021). Encyclopedia of herbal medicine: 550 herbs and remedies for common ailments. Dorling Kindersley. Haas, E.M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Celestial Arts. Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 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! HOLISTIC HEALTH CONSULTATION for people around de World. 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.

The long, lazy days of summer can be an idyllic respite from the hustle and bustle and routine of the rest of the year—in some ways summer just feels easier. Schedules relax a bit and many of us make more time for play and relaxation. The long hours of daylight invite earlier mornings or late nights, depending on which side of the time zone you are on. And with the plants in their season of growth and fruiting, we sync with the cycle of the year and enjoy fresh, seasonal foods that only last a short time. The essence of summer is equal parts leisurely and fleeting, and the tension between the two makes for a special season. However, for those of us who thrive in cooler temperatures, summer presents its challenges. Hot, humid weather can exacerbate those of us with a fiery nature and hot constitution. It can make us crabby, whiny, or just plain uncomfortable! And regardless of constitution, when the thermometer hits the high end and humidity hangs in the air, we all seek a little relief. Cooling herbal teas are a great summer ally to help us roll with the heat. How Herbs Cool Herbs and foods can be cooling to our bodies for multiple reasons. Herbs like cayenne, yarrow, and elderflower are diaphoretics that stimulate sweating, which helps release heat from the body. Think of the spicy foods consumed in warm-weather countries near the equator—that’s no accident! Sour herbs and foods such as lemon balm, rose hips, hibiscus, and sour fruits (lemon, lime, blueberry, etc.) have a cooling effect on the body. It’s interesting that different systems of healing view the sour taste differently—in Greek medicine sour is considered cooling, while in Ayurveda it is considered warming; but in normal food quantities, sour can be considered cooling (Wood et al., 2015). Astringent herbs like rose petals, raspberry leaf, and black tea are cooling and drying to the body, helping to offset heat and humidity. Herbs and foods like watermelon, cucumber, and salads are cooler than the temperature of the body due to their high water content, so in a relative sense they are cooling. Degrees of Herbal Cooling Ancient Greek medicine describes the four qualities (heat, cold, dry, damp) in terms of degrees—as in how heating or how cooling a plant or food is, particularly relative to how heat or cold are manifesting in the body. Cold has four actions: refreshing, cooling, thickening, and anodyne (Wood, 2008). A cooling herb or food in the first degree (lettuce, cucumber, rose hips and petals, lemon, lime) is considered “refreshing” and is ideal for heat that has not settled in the body (Rose, 2012; Wood, 2008)—that is, a heat that is in the environment and is being experienced by the body, like a hot day. A cooling herb or food in the second degree (elderflower, lemon balm, rose hips and petals, yarrow) is called a refrigerant or cooling and is ideal for heat manifesting as inflammation or internal heat (Rose, 2012; Wood, 2008). Third and 4th degree herbs are for more severe manifestations of heat and are considered thickening (e.g., to sweat and diarrhea) and anodyne, respectively (Rose, 2012; Wood, 2008). Armed with this knowledge, it’s fun to experiment with various cooling herbal drinks that refresh and cool! Below are 3 cooling tea recipes to get you started. 3 Cooling Herbal Teas For Summer Hibiscus (Hibiscus sabdariffa) is a perennial shrub in subtropical regions with large yellow flowers and dark red sepals that comprise the calyx, which is the outermost whorl of the flower. These luscious, fleshy red sepals are harvested and used fresh or dried. Hibiscus tea is a popular drink in many cultures, often prepared sweetened with cinnamon or other spices. It is called sorrel in the Caribbean, agua de Jamaica in Latin America, karkade in north Africa, Italy, and Russia, and orhul in India (Wikipedia, 2017a; Wikipedia, 2017b). Hibiscus has a sour, slightly astringent taste and is considered cooling. 1. Hibiscus Herbal Cooler Hibiscus tea is delicious on its own, but I like to add chamomile and cinnamon to sweeten it up a bit and rosehips for more sour cooling. Hibiscus Herbal Cooler Ingredients ¼ cup dried hibiscus ¼ cup dried chamomile 2 tablespoons dried rosehips 1 tablespoon dried cinnamon chips Directions Blend herbs together in a ½ gallon jar. Pour boiling water over herbs to fill jar and let steep for 30 minutes. Alternately, just add drinking water, cap, and place in the sun for several hours. Add honey to sweeten, if desired, shake well, and chill in refrigerator. Enjoy by the refreshing glass! Elderflower (Sambucus nigra) helps to cool the body by moving the blood (and thus heat) to the surface of the body where it is released through pores; it is also a diuretic that encourages elimination of excess heat through the kidneys (McIntyre, 2000). One way to enjoy the cooling effect of elderflower is in a sweetened cordial, which is especially light and refreshing when added to chilled fizzy water. There are as many elderflower cordial recipes in herbal books and online herbal and culinary blogs as the day is long, as it is a very popular recipe in Europe. I particularly like elderflower cordial recipes that contain lemons or limes and citric acid for a nice sour finish. If you’re looking to whip up something even simpler, here’s a tasty and quick elderflower “ade”. 2. Elderflower Lemon Balm ‘Ade’ Elderflower makes a refreshing, slightly sweet floral tea, and is especially tasty combined with citrus flavors such as lemon balm (Melissa officinalis) and a little honey. Lemon or lime slices are a lovely addition, too. Elderflower Lemon Balm 'Ade' Ingredients 2 teaspoons dried elderflowers (or 4-5 fresh umbels) 1 teaspoon dried lemon balm (or 2 teaspoons fresh) 1 cup water Directions Pour boiling water over herbs in a heat proof container or mug. Let steep for 10-15 minutes. Sweeten to taste with honey. Strain and enjoy as a chilled tea. Both raspberry leaf (Rubus idaeus) and rose petals (Rosa spp.) are astringent (due to their tannin content), drying, and cooling, and they can be especially helpful for humid conditions. Raspberry leaf is a nutritive herb high in minerals while rose is calming to hot emotional states! 3. Raspberry Rose ‘Iced Tea’ This blend makes a great iced tea substitute, as raspberry leaf tea tastes similar to black tea, while rose adds a nice floral touch. Raspberry Rose 'Iced Tea' Ingredients 1-2 teaspoons dried red raspberry leaf ½ – 1 teaspoon dried rose petals 1 cup boiling water Directions Pour boiling water over herbs in a heat-proof container or mug. Let steep for 10 minutes. Sweeten to taste with honey. Strain and enjoy as a chilled tea. Interested in more ways to beat the heat? Check out How to Stay Cool Using Herbs and Cooling Cucumber-Mint Limeade for Hot Summer Days! REFERENCES McIntyre, A. (2000). Drink to your health. New York, New York: Fireside. Rose, K. (2012). Greek herbal medicine: The four qualities and the four degrees by Matthew Wood. Retrieved from http://bearmedicineherbals.com/greek-herbal-medicine-the-four-qualities-and-the-four-degrees-by-matthew-wood.html Wikipedia. (2017a). Hibiscus tea. Retrieved from http://en.wikipedia.org/wiki/Hibiscus_tea. Wikipedia. (2017b). Hibiscus. Retrieved from https://en.wikipedia.org/wiki/Hibiscus Wood, M. (2008). The earthwise herbal: a complete guide to old world medicinal plants. Berkeley, CA: North Atlantic Books. Wood, M., Bonaldo, F., Light, P.D. (2015). Traditional western herbalism and pulse evaluation: a conversation. Lulu Publishing Services. Posted ByJane Metzger In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 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! HOLISTIC HEALTH CONSULTATION for people around de World. 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.

Roses are red, violets are blue, we’ve got three herbal rose (Rosa spp.) recipes for you! This ever-so-classic flower is a staple in Valentine’s Day bouquets. It’s a gesture of love and serves as a universal symbol of romance for good reason. This is a heart-opening, uplifting, and aphrodisiac herb – and it’s also a delightful ingredient in many different herbal preparations. Let’s shine a spotlight on the iconic rose by using it in these 3 easy-to-make, oh-so-wonderful self-care recipes you can share with others or spoil yourself with! A Rose By Any Other Name The rose holds such beauty and such variety. Boasting over 30,000 varieties, it has been planted, cultivated, and enjoyed worldwide—as decoration, in edible form, and of course, as a beneficial herb. The oldest one dates back thousands of years—what a testament of how revered it is to still be planted and adored today. Not just planted and admired, but fittingly named the “Apothecary’s Rose”, because during the past thousand years, it has been used by herbalists worldwide (Boeckmann, 2021). The soft, fragrant petals contain different beneficial components such as tannins, flavonoids, fragrance, glycosides, and pigments (Bunney et al., 1996). These constituents lend those amazing anti-inflammatory and astringent properties that have, in part, been responsible for herbalists’ love of this beloved flower. Versatility In herbalism, the use of rose has unique benefits for both internal and external preparations. Studies have been conducted over the years to find those beneficial properties. One such study found that rose essential oils and extracts act as therapeutic respiratory antiseptics, anti-inflammatories, mucolytics, expectorants, decongestants, and antioxidants (Mileva, 2021). Additionally, another study goes deeper into the benefits and the list gets even more impressive! It has the ability to be antimicrobial, antioxidant, anticancer, protective neuronal, cardiac, gastrointestinal, and has hepatic effects. This was demonstrated in 30 in vitro and 21 animal studies. On top of that, there is promising evidence for the effectiveness and safety of Rosa damascena Mill in pain relief (Nayebi, 2017). Want even more reason to love it? As we mentioned at the beginning, rose has strong symbolism tied to it for good reason. When you think of roses, images of love, hugs, kisses, romance, and gestures of adoration come to mind. Here’s one reason why: it is believed that the essential oil and the rose water bring happiness, self-confidence, and are known as sensual and aphrodisiac agents. It has been confirmed that rose essential oil helps infertility and libido via increasing the diameters of seminiferous tubules, sperm count and motility, and enhancing the testosterone production (Mahboubi, 2015). After such an impressive list of therapeutic ability, it’s hard to look at the rose in the same way. She’s not just a pretty flower, is she? Now let’s get into some of the herbal recipes and ways you can use it to reap the benefits. 3 Rose-Centered Herbal Recipes Classic Rose Tea Rose Tea Sweet, calming, and brimming with benefits, brew up this tea if you’re in need of a little dose of relaxation, a boost of antioxidants and vitamin C, and a touch of pretty pink in your life. Ingredients One part rose (Rosa spp.) petals One part lemon Balm (Melissa officinalis) aerial parts One part hibiscus (Hibiscus sabdariffa) flower Directions Mix dried herbs together and store in an airtight container. To make the tea, infuse 1 tablespoon of herbal mixture in hot water for about 5 – 10 minutes, strain & enjoy! Rose + Chamomile Foot Soak Rose Chamomile Foot Soak Unwind in a warm foot bath filled with relaxing, moisturizing, and anti-inflammatory herbs. Your feet will feel silky smooth after a long day and will thank you! Ingredients 1 cup epsom salt 2 tablespoons of rose (Rosa spp.) petals 1 tablespoon chamomile (Matricaria chamomilla) flowers 2 tablespoons rose infused oil* Directions Mix the herbs together and pour a heaping scoop into a warm foot bath. Save the rest in an airtight container for 6-12 months. *You can purchase rose-infused oil from the store, or learn methods for making your own herb-infused oil in our blog post How To Make Herb-Infused Oils. Chocolate Infused With Rose Rose Infused Chocolate Can we say yum?! Two favorite things melt together to create a decadent treat. A subtle hint of rose tickles your taste buds with each bite! Ingredients 1 cup melting chocolate 1 tablespoon rose (Rosa spp.) petals, powdered Directions Melt the chocolate slowly in a double boiler Stir in the powdered rose petals. Pour into the mold, let set, and enjoy! In Closing, Roses towering in your garden, steeping in your tea cup, spritzed over your skin, or gathered in a bouquet to give to a loved one, have been and will be a classic and versatile flower for any who wishes to benefit from the gifts of this revered flower. The soft silky petals, fragrant aroma, and beautiful color varieties are as amazing as the list of beneficial properties the rose lends. As you take a warm stroll on a hot summer night, we encourage you to stop and smell the roses! REFERENCES Bunney, S., Jiří Stodola, & VolákJ.. (1996) The illustrated encyclopedia of herbs : Their medicinal and culinary uses. Barnes & Noble Books.‌ Mahboubi, M. (2015) Rosa damascena as holy ancient herb with novel applications. Journal of Traditional and Complementary Medicine, 6(1), 10–16. https://doi.org/10.1016/j.jtcme.2015.09.005 ‌Mileva, M., Ilieva, Y., Jovtchev, G., Gateva, S., Zaharieva, M. M., Georgieva, A.,…Najdenski, H. (2021). Rose flowers-A delicate perfume or a natural healer?.” Biomolecules, 11 (1), https://doi.org/10.3390/biom11010127 Nayebi, N.,Khalili, N., Kamalinejad, M., & Emtiazy, M. (2017). . A systematic review of the efficacy and safety of Rosa damascena Mill with an overview on its phytopharmacological properties.” Complementary Therapies in Medicine, 34, 129–140. https://doi.org/10.1016/j.ctim.2017.08.014 Boeckmann, C. (2021) Rose history antique old flower garden | The Old Farmer’s Almanac. Almanac. https://www.almanac.com/content/history-roses-living-legends Posted ByHeather Skasick 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! HOLISTIC HEALTH CONSULTATION for people around de World. 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.