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I once heard that you should never put anything on your skin that you wouldn’t eat. Truly, caring for your skin is as important as caring for any other organ. After all, our skin is our shield, our protection, and our presentation to the outside world. If you are looking for simple, wholesome DIY face wash recipes, look no further! During the holiday season, I got crafty in the kitchen and experimented with several DIY honey face washes, and I’m here to share my top three picks with you. I chose these recipes for simplicity, purity of ingredients, aroma, and texture. After trying these DIY honey face wash recipes for yourself, you may never again need to buy a pre-made face cleanser! Why Honey? I have to admit that before doing my field research for this article, honey face washes were a bit of a foreign concept to me. I had made a few DIY face washes in the past, but never landed on anything that I loved, so I continued to use store-bought face cleansers. Though there are many lovely, botanical beauty products on the market, making your own honey face wash is incredibly easy and economical. Plus, you will know exactly what’s going into it! There are a number of great reasons to use honey as a principle ingredient in your DIY face wash. For one, it has a beautiful color and smells great. Yet, beyond aesthetic appeal, it turns out that honey has a plethora of wellness benefits for the skin. Much in the same way that honey is used to soothe a dry throat and cough, honey is also soothing and moisturizing for irritated skin tissue (Pitchford, 2002). In addition, honey has a relatively low pH and has strong antibacterial and immunomodulating properties. In fact, there are enzymes in honey that produce hydrogen peroxide (which is why honey can also be used as a hair lightener)! The low pH in honey is partially responsible for its ability to inhibit the growth of microbes (Mandal & Mandal, 2011). Microbes of the wrong kind can contribute to acne, rashes, and other skin blemishes. In addition, honey is also viscous and moistening and naturally attracts water by way of osmosis, giving it a demulcent quality. DIY Honey Face Wash: 3 Ways! Honey Almond Facial Scrub Adapted from Rubies and Radishes Ingredients ¼ cup almond meal 4 tablespoons honey 1 tablespoon jojoba, sesame, or almond oil 3 drops peppermint (Mentha x piperita) leaf or lavender (Lavandula angustifolia) leaf essential oil (optional) Directions Combine all ingredients into a 4-ounce glass or tin jar. Mix until smooth. Keep lidded and store out of direct sunlight. Keeps for several weeks at room temperature. This scrub keeps just fine sealed and stored in the bath or shower. Use this recipe like you would any facial scrub. Apply to wet skin and scrub gently in circular motions. Rinse well. This honey facial scrub is gentle enough for daily use, or for more sensitive skin, use it a few times a week. It also works great as a body scrub or hand scrub! This honey facial scrub has an overall warming energy thanks to the almonds and honey. However, peppermint essential oil adds a cooling, refreshing touch. Ayurveda considers lavender to be tridoshic, meaning that it is suitable for vata, pitta, and kapha doshas and that it strikes a sweet energetic balance between warm and cool. On the whole, this aromatic recipe is particularly balancing for people with vata and kapha doshas who benefit from the warming energetics in honey and almonds. Vata-type skin, which tends to be dry and sensitive, will benefit from the moistening qualities of the honey and oil. Also, kapha types, who tend to have thicker, moister skin and who are somewhat prone to water retention, will appreciate the stimulating aspects of the almond meal and honey. If you’re interested in best matching this honey face wash to your dosha, the type of oil makes a difference. For vata dosha, sesame oil is a great choice as it is particularly warming, heavy, and nourishing. For kapha dosha, opt for jojoba or almond oil as those oils are a bit lighter than sesame. Cooling Manjista Honey Face Wash Adapted from Jamie Larrison Ingredients ⅓ cup honey 3 teaspoons jojoba oil 1 teaspoon manjista (Rubia cordifolia-radix) root powder Directions Combine all ingredients into an 8-ounce glass jar or squeeze bottle. Stir or shake until all ingredients are combined evenly. Keep lidded and store out of direct sunlight. This honey face wash keeps for several weeks at room temperature if sealed and stored out of direct sunlight. Use this honey face wash recipe like you would any facial cleanser. Thin with a bit of water in the palm of your hand if needed. Use on wet skin and rinse thoroughly. This gentle, cooling recipe is great for everyday use. Manjista (Rubia cordifolia-radix) is an alterative, hemostatic, and anti-inflammatory herb that is used in Ayurveda to soothe skin disorders, menstrual irregularities, chronic wounds, and fungal infections. Therefore, this DIY honey face wash is perfect for inflamed, acne-prone skin (think pitta imbalance). Manjista has a beautiful, deep red-clay color, but luckily it won’t stain your skin if applied for just several seconds as a face wash. Reach for this honey face wash when your skin is looking red or feeling irritated and in need of a cool down. Foaming Green Tea Honey Face Wash Adapted from Sweet Nature’s Beauty Ingredients 4 tablespoons honey 4 tablespoons jojoba or almond oil 4 tablespoons unscented liquid castile soap ½ teaspoon matcha powder 10 drops tea tree (Melaleuca alternifolia) leaf essential oil or lavender (Lavandula angustifolia) leaf essential oil (optional) Directions Combine all ingredients in a glass bowl and stir until mixed evenly. This recipe fills an 8-ounce glass jar or bottle. I like to store it in a squeeze bottle because this honey face wash is a little thick so a squeeze bottle makes for easier dispensing. Use as an everyday face wash. This foaming honey face wash works as a mild hand soap or body wash as well, especially in the winter when dry, chapped hands are common. Keeps for several weeks at room temperature. This DIY honey face wash is gentle and therefore favorable for most skin types. Honey is slightly warming and moist, and matcha green tea is cool and mildly astringent. Choose almond oil for a slightly warming, stimulating effect and jojoba oil for richness and a deep moisturizing effect. This face wash foams when combined with water, yet is also silky and moistening. Use tea tree essential oil for acne-prone skin and lavender for more sensitive skin. You can also opt to omit the essential oils completely. Finally As I alluded to earlier, I really wasn’t much of a DIY bath and beauty product maker until very recently. But, when you experience how easy, fun, and effective DIY face washes are, you too may become a true believer, or at least an enthusiastic experimenter! These DIY honey washes also make wonderful simple gifts. So, whether you are looking for a scrub, foaming face wash, or cool herbal concoction—honey makes a nourishing, purifying, and versatile base for your DIY face washes. 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. REFERENCES Larrison, J. (2015). Honey homemade face wash for blemish free skin. Retrieved from https://www.theherbalspoon.com/2015/09/honey-homemade-face-wash-for-blemish-free-skin/ Mandal, D., & Mandal, M. (2011). Honey: Its medicinal property and antibacterial activity. Asian Pacific Journal of Tropical Biomedicine, 1(2), 154–160. https://dx.doi.org/10.1016%2FS2221-1691(11)60016-6 Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition. Berkeley, CA: North Atlantic Books. Rubies and Radishes. (2013). Honey almond facial scrub. Retrieved from http://www.rubiesandradishes.com/2013/09/30/honey-almond-facial-scrub/ Sweet Nature’s Beauty. (n.d.). All natural honey matcha face wash—great for sensitive skin! Retrieved from https://sweetnaturesbeauty.com/honey-matcha-face-wash-sensitive-skin

I never understood the potency of flower essences until I made one myself — carefully picking each beautiful, delicate flower from the plant, intentionally setting it in spring water, and placing the bowl under the sun in the center of my garden. It was a magical meditation as the golden rays of the sun penetrated the petals and my skin simultaneously. In that moment, I could feel something powerful was happening. Often times, the best way to learn about something is through experience. That’s why, in this post, we will go over five steps you can take to make your own homemade flower essence. The Power of a Homemade Flower Essence A flower essence is a solar water infusion of the flowering part of a plant. This type of infusion harnesses the sun’s energy to pull beneficial properties and essences (or life force) out of the plant material and into the water. Flower essences are primarily used to support the emotional, mental, and spiritual body, and they embody the concept of self-care. You can find out more about flower essences in our post, How To Use Flower Essences for Emotional Support. Dr. Edward Bach discovered and created the first line of flower essences in 1935. He found that when he supported the personalities and emotions of his patients, instead of their symptoms only, their emotional upsets and bodily stresses would dissipate naturally as the body shifted back into a state of balance and began to work effectively again (The Bach Center, n.d.). Dr. Bach also believed strongly in the power of self-care and was passionate about empowering everyone to tap into their ability to support themselves and others. This is why he created a simple flower essence line. Learning how to make a homemade flower essence can be very empowering and can help to support you in your self-care journey. How to Make Homemade Flower Essence To make a homemade flower essence, gather the fresh blossoms of a plant you can identify as safe for human consumption. Be sure to choose a clear, sunny day to gather your blossoms, preferably in the early morning, when there may still be dew on them. The blossoms are then placed on the surface of a bowl of spring water and left outdoors in direct sunlight where they can be infused by the heat and light of the sun for several hours. This process is thought to transfer the energy pattern of the flower into the spring water, embodying the beneficial essence of the plant. This “mother essence” is preserved with brandy before being further diluted to form the “stock” bottle, which is the dosage bottle (FES Flowers, n.d.). Below is a more detailed step-by-step breakdown of this process. Supplies Needed: One medium sized glass bowl One large, clean, dark glass bottle One or more one-ounce amber or cobalt dropper bottle(s) Pure spring water High-quality brandy Labels Step 1 – Choose Your Essence While you may want to explore further resources on flower essences to pick the right essence for you, choosing an essence can be as simple as picking a flower that is growing in your garden or in the environment you live in that is intriguing to you. Sometimes the things we feel attracted to call to us because we could benefit from adding them into our lives. Flower essences are considered non-toxic because they contain only small traces of actual physical substance and have no direct impact upon the body’s biochemistry (FES Flowers, n.d.). However, it is still important to make and consume flower essences with care. Safety Note: Only harvest flowers from plants that you have positively identified and know to be safe for use. Also, be sure to harvest organically grown plants and in a sustainable way. Step 2 – Harvest Flowers Plan to make the flower essence on a clear, sunny day, when there are no clouds in the sky. It is also important to check in with yourself as preparing a flower essence can feel like a magical experience, not a mechanical one. Tune in to your mind, body, and spirit and see if you can be completely present in the moment. Make sure you are in the right place energetically to put good intention into the flower essence making process. If astrology is important to you, you may want to consider those aspects as well when choosing the day to make your homemade flower essence. When picking the flowers to use, it’s traditionally recommended to use a leaf from the plant to cover your fingers so you don’t touch the blossoms. Try to avoid using clippers or tools. If you find this difficult, you can wear gloves instead and/or use tools if you need. This is not required, but suggested, so that your body’s energy or other sources of energy do not transfer into the flower essence. Make sure the plant(s) you choose to pick from are organically grown. If wild crafting, choose a place where the plants grow in abundance and are not exposed to pollution from the city. Choose fresh, vibrant blossoms from the plant, and pick flowers that grow in profusion. Only pick a few blossoms from each plant to ensure the plant can live a healthy life after your harvest. Step 3 – Prepare the Menstruum Fill a glass bowl with spring water. If you do not have access to a spring, bottled water is okay to use. Avoid distilled water because some believe the ionization process destroys the water’s life force necessary to hold the flower’s essence. Step 4 – Infuse the Essence Place the flowers on top of the spring water in the bowl until the entire surface of the water is covered. Place the bowl in direct sunlight where no shadows will cross over it (including your own) for three to four hours. During this time, the essence of the flowers will be infused into the water through the energy of the sun. Step 5 – Strain & Bottle After three to four hours, skim the flowers off of the water using a leaf from the plant if possible. The water left in the bowl is now called the “mother essence.” Pour this into a clean, amber glass bottle, filling the bottle halfway with the mother essence and halfway with brandy. The final mixture in the bottle should be half mother essence and half brandy. The brandy is used as a preservative and an anchor to hold the subtle essence vibrations in the water. Don’t forget to label your bottle! Write mother essence, the date, ingredients, where it was made, and any other important information on the label. Store it in a cool, dark, dry place. If made well and stored correctly, mother essences and stock bottles should retain their potency for six to ten years (Devi, n.d.). Note: Use brandy that is at least 80-proof alcohol. If you would like to avoid using alcohol, you may use apple cider vinegar or vegetable glycerin instead. However, it should be stored in the refrigerator, and this will shorten the shelf life to one year. To Use Your Homemade Flower Essence The mother essence is to be diluted and never consumed directly. To dilute it, place two to ten drops of the mother essence in a one-ounce amber or cobalt bottle with a glass dropper and fill the remainder of the bottle with half brandy and half spring water. This is called a “stock” bottle. From this stock bottle, take two to four drops under the tongue, up to four times a day, as needed. Tap Into Your Creativity Allow yourself flexibility and freedom when creating your homemade flower essence. As mentioned before, this is believed to be a magical experience, not a mechanical one. There is no one-way to make a flower essence. The method we detailed in this post is known as the “Sun Method” of preparation. However, some herbalists enjoy making flower essences under the full moon, or during different unique and profound astrological times. Feel free to experiment and play around with things that resonate with you! Last year, I felt inspired to make a sunflower flower essence during the solar eclipse in North America. I used big, bright sunflowers from my organic garden, placed them in spring water in direct sunlight about an hour before the eclipse began, and skimmed the flowers off about an hour after the eclipse ended. I live in Portland, Oregon, where the solar eclipse was in 97% totality, meaning that the moon almost covered the sun completely, casting many eerie but beautiful shadows in the area. The traditional way to make a flower essence is to ensure that no shadows will go over the bowl. However, I felt like the eclipse was a very powerful energetic moment in time that I wanted to capture in my essence. I also really feel the sunflower essence embodies the solar eclipse energy of light and shadows. The essence of sunflower, Helianthus assuus, assists in balancing the light and shadow side of the self, dissolving low self-esteem in those that need it, and welcoming in light or dissolving the self-glorified ego and welcoming in loving compassion (Kaminski & Katz, 1996). Remember Making a homemade flower essence should be a fun, empowering activity to support your journey into herbs traditionally used for self-care and ritual. Flower essences are strengtheners of our own soul forces, enabling us to learn and grow from life’s challenges. They are not a quick fix. They are wonderful plant allies, inviting us on a transformative journey, and can be our guides along the way. Do you want to learn more? Discover courses here In collaboration and affiliation with Herbal Academy ABOUT POST AUTHOR Melissa Szaro (she/her) is a clinical herbalist and yoga teacher. 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. REFERENCES: Devi, L. (n.d.). The essential flower essence handbook. Retrieved from http://spirit-in-nature.com/learn-more/the-free-online-essential-flower-essence-handbook FES Flowers, (n.d.). Frequently asked questions about flower essences. [PDF]. Retrieved from http://fesflowers.com/files/1714/2678/9743/FAQ.pdf Kaminski, P., & Katz, R. (1996). Flower essence repertory: A comprehensive guide to North American and English flower essences for emotional and spiritual well-being. Nevada City, CA: Flower Essence Society. The Bach Center, (n.d.). Our founder, Dr. Edward Bach. [Web Page]. Retrieved from https://www.bachcentre.com/centre/drbach.htm

Most of us know turmeric (Curcuma longa) as the vibrant orange powder located in the spice section between thyme and vanilla beans. And many of us use turmeric root powder in our cooking, particularly if we have an affinity for preparing Indian-inspired dishes. Similar to the root-like component of its cousin ginger, turmeric has been a staple of Indian food traditions for millennia and has a long history of healing use (over 4000 years) in Ayurvedic, Traditional Chinese, and Siddhic medicinal traditions. Turmeric’s role in Hindu devotional and sacred ceremonies is alluded to by one of its Sanskrit names: Kanchani, the “Golden Goddess,” perhaps so called because its beautiful golden hue generously bestows healing to a wide range of ailments (Gallant, n.d.). Indeed, traditional Ayurvedic use includes turmeric as healing agent for skin abrasions, GI tract inflammation, aches and pains, and liver disorders, while modern research confirms the anti-bacterial, anti-inflammatory, and antioxidant properties of turmeric. The characteristic golden hue is produced by curcumin, the constituent in turmeric most isolated and studied by scientists, but the whole herb is used in herbal traditions and has also been the subject of many favorable studies. Turmeric’s Herbal Actions Antioxidant and Anti-Inflammatory Antioxidants scavenge free radicals and help to reduce or prevent damage and inflammation caused by free radicals, and anti-inflammatory agents block enzymes that promote inflammation and pain. Turmeric is often used in an Ayurvedic approach to reduce inflammation of the throat and tonsils, and as an anti-inflammatory herb for many other aches and pains. A randomized 2009 study examined the efficacy and safety of turmeric in patients with knee arthritis (an inflammatory condition), concluding that turmeric was as effective and as safe as ibuprofen (Kuptniratsaikul et al., 2009). You will find that a number of culinary herbs also have antioxidant and anti-inflammatory properties, including sage, ginger, and garlic. Antimicrobial Antimicrobial herbs inhibit the growth of pathogens like bacteria, viruses, and fungi. A 2009 study on aqueous extract of turmeric showed good antimicrobial action against such pathogens as Escherichia coli and Staphylococcus aureus (Niamsa et al., 2009). Cholerectic Cholerectics stimulate production of bile, thereby supporting digestion. In Ayurveda, turmeric is a warming herb that kindles digestive fire, or agni. Like other bitter-flavored herbs that stimulate bile production, turmeric is used to promote digestion and alleviate symptoms in the GI tract. A randomized, double-blind crossover study in 1999 used ultrasound to examine the gallbladder after administration of curcumin, leading researchers to conclude that “curcumin induces contraction of the human gall-bladder” (Raysid et al., 1999). In a double-blind, placebo controlled study in Thailand, curcumin was compared to placebo and an over-the-counter remedy for indigestion. Eighty-seven percent of the curcumin group had full or partial relief from indigestion after 7 days, compared to 53% of the placebo group (Thamlikitkul et al., 1989). Turmeric offers such a dynamic array of health benefits that it’s even being studied in regards to its potential effect on serious diseases like cancer, Alzheimer’s, and heart disease. Cardiac specific benefits are its effects on cholesterol, triglycerides, and blood sugar. While studies do not show that it would be a good substitute for cholesterol and diabetes medications, long-term use may help reduce the amount of other medications used in a treatment level. How to Use Turmeric Topical and External Use Because of its antibacterial properties, when combined with a little salt and mixed together as a paste, turmeric can be applied to the skin in response to abrasions and swelling. This remedy is also used to help resolve bruises. Gargling with salt water is often thought to help relieve a sore throat. But turmeric, when paired with salt, has the potential to be even more effective! You can find turmeric at this link or at your local grocery store. Gargle With Turmeric and Salt Ingredients A pinch or two of turmeric A pinch or two of salt Add to warm water and gargle as you would regular salt water. Internal Use The medicinal properties of turmeric may not be absorbed well due to its rapid metabolism in the liver and intestines unless it is consumed with black pepper. In a validating example of the time-tested concept of herbal catalysts (herbs that enhance the activity of other herbs), it turns out that the piperine in black pepper enhances the bioavailability of the curcumin in turmeric by 2000% (Shoba et al., 1998)! Note: black pepper may inhibit drug metabolism so should be used with caution, if at all, by those taking pharmaceutical medications. Whether by incorporating it into cooking or taking it as one of several herbs in a tea, turmeric is at the heart of many different remedies and continues to prove its value after thousands of years of use. One such tried and true recipe is “Golden Milk,” a traditional Ayurvedic concoction. Here is our take on this age-old recipe, with the addition of black pepper for enhanced curcumin bioavailability. This yummy, warming drink is delicious in the winter and can be served room temperature or slightly warmed if desired. Turmeric Recipes Traditional instructions recommend making a turmeric paste first, which can be spread on toast or added to other dishes, but you can also simply add turmeric powder into the milk. Turmeric Paste Ingredients ¼ cup ground turmeric ½ cup water Directions Combine turmeric powder and water in a saucepan. Simmer until mixture forms a thick paste. Let cool, then store in fridge. Golden Milk Serves one Ingredients 1 cup unsweetened coconut, rice, or almond milk ¼ – 1/2 teaspoon turmeric paste (or just add powder) 1 teaspoon coconut oil Few shakes of ground black pepper Generous dash of vanilla Raw local honey or maple syrup to taste Sprinkle of cinnamon Directions Place 1 cup milk with turmeric paste, oil, black pepper, vanilla, and honey/maple syrup into a blender. Blend on high briefly until combined and foamy. Pour into cup, sprinkle with cinnamon, and serve. Safety Turmeric eaten in food is considered safe. For some individuals, turmeric should not be used at high doses long term (Mills & Bone, 2005), as overuse may cause gastrointestinal disturbances (e.g., diarrhea, nausea, ulcers) in some susceptible people (McIntyre, 2005; Ehrlich 2014). Turmeric is considered contraindicated in the case of biliary tract obstruction due to potential bile-stimulating activity, and those with a history of biliary tract obstruction should gain professional advice before using turmeric at therapeutic doses (Mills & Bone, 2005; Gardner & McGuffin, 2013). Because turmeric may have antiplatelet and blood-thinning activity, individuals on blood-thinning medications should exercise caution when considering therapeutic use and speak with their healthcare professional or pharmacist prior to self-administration (Mills & Bone, 2005). For similar reasons, it is also generally advised that individuals undergoing surgery stop consuming therapeutic doses of turmeric at least two weeks prior to their procedure (Ehrlich, 2014). Eating foods with turmeric during pregnancy is generally considered safe, however turmeric should not be taken in high doses by pregnant women due to its potential emmenagogic effects (McIntyre, 2005; Ehrlich, 2014). Lastly, one small study concluded that consumption of supplemental doses of turmeric can significantly increase urinary oxalate excretion which may subsequently increase risk of kidney stone formation in susceptible individuals (Tang et al., 2008). Learn more about turmeric and other herbs in the Online Intermediate Herbal Course, featuring over 100 recipes for health and wellness. 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. REFERENCES Baum, L., Lam, C. W., Cheung, S. K., Kwok, T., Lui, V., Tsoh, J., . . . Mok, V. (2008). Six-Month Randomized, Placebo-Controlled, Double-Blind, Pilot Clinical Trial of Curcumin in Patients With Alzheimer Disease. Journal of Clinical Psychopharmacology, 28(1), 110-113. doi:10.1097/jcp.0b013e318160862c Ehrlich, S.D. (2014). Turmeric. Retrieved from http://www.umm.edu/health/medical/altmed/herb/turmeric Frawley, D. and Lad, V. (2001). The yoga of herbs. Twin Lakes, WI: Lotus Press. Gallant, Lisa. (n.d.). Turmeric: “The Golden Goddess.” California College of Ayurveda. Retrieved from http://www.ayurvedacollege.com/articles/students/turmeric Gardner, Z. & McGuffin, M. (2013). American Herbal Product Association’s herbal safety handbook. New York: CRC Press. Kuptniratsaikul, V., Thanakhumtorn, S., Chinswangwatanakul, P., Wattanamongkonsil, L., Thamlikitkul, V. (2009). Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. The Journal of Alternative and Complementary Medicine,15(8): 891-897. https://doi.org/10.1089/acm.2008.0186 Liu, K., Zhang, D., Chojnacki, J., Du, Y., Fu, H., Grant, S., & Zhang, S. (2013). Design and biological characterization of hybrid compounds of curcumin and thalidomide for multiple myeloma. Organic & Biomolecular Chemistry, 11(29), 4757. doi:10.1039/c3ob40595h Lad, Vasant. (1984) Ayurveda. Twin Lakes, WI: Lotus Press. McIntyre, A. (2005). Herbal treatment of children: Western and ayurvedic perspectives. Edinburgh: Elsevier Butterworth Heinemann Mills, S. & Bone, K. (2005). The essential guide to herbal safety. St. Louis, MO: Elsevier Churchill Livingstone. Niamsa, N and Sittiwet C. (2009). Antimicrobial Activity of Curcuma longa Aqueous Extract. Journal of Pharmacology and Toxicology, 4: 173-17 Rasyid, A., Lelo, A. The effect of curcumin and placebo on human gall-bladder function: an ultrasound study. (1999) Alimentary Pharmacololgy and Therapeutics, 13:245-249. Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., Srinivas, P.S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64 (4): 353–6. Tang, M., Larson-Meyer, D.E., & Liebman, M. (2008). Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects. American Journal of Clinical Nutrition, 87 (5): 1262-1267. Thamlikitkul, V., Bunyapraphatsara, N., Dechatiwongse, T., Theerapong, S., Chantrakul, C., Thanaveerasuwan, T., . . . Gingsungneon, V. (1989). Randomized double blind study of Curcuma domestica Val . for dyspepsia. Journal of the Medical Association of Thailand, 72:613-620.

No matter how old you are, it’s never too late to focus on healthy aging. Learn how to increase your health span with these evidence-based tips. What does healthy aging mean to you? For some, it means keeping the mind sharp and chronic disease at bay. For others, it means being able to stay physically fit to continue doing the activities they love. Some people focus on aesthetics and want to know how to keep your skin healthy as you age. Regardless of what healthy aging means to you, most of us want to be able to live independently and healthy, well into our golden years. You may be wondering - is healthy aging possible? And the answer is yes! No matter how old you are and what your current level of health is, making positive changes now can add years to your life. If you are interested in healthy aging and longevity, this article is for you. We’ve created this guide to healthy aging to teach you everything you need to know about natural anti-aging What is healthy aging? Just what is healthy aging? And why is healthy aging important? Healthy aging is a lifelong process of taking care of your health, yet most of us don’t pay much attention to it until we reach the second half of our lives. Healthy aging does more than just add years to our lives. The aging population is growing rapidly. Census data shows that the 65 and older group grew by over a third in the 2010 decade and continues to become a significant portion of the worldwide population.[1] The healthcare cost associated with aging continues to rise as well. According to the Centers for Medicare and Medicaid Services (CMS) “National health spending will climb to 19.4% of gross domestic product in 2027, reaching $6 trillion, according to annual CMS estimates, with growth continued to be boosted by a graying population aging into Medicare.[2]” By focusing on healthy aging at the population level, we can hopefully blunt these rising costs and help people to live independently longer, and with better health. How to stay healthy while aging While genetics play a part in the aging process, you can’t ignore the role of nutrition and lifestyle in how we age. The following 7 science-backed tips are a great place to start focusing on increasing your lifespan. Eat a healthy diet - What to eat for good health is perhaps one of the most hotly debated topics right now. From low-carb enthusiasts to plant-based proponents, and just about everything in between, it seems that everyone has an opinion on healthy aging and nutrition. Researchers want to know if healthy eating can reverse aging, and many studies point to the Mediterranean diet as being the diet to promote longevity.[3] Other styles of eating may be beneficial as well. What we know for sure is that a minimally processed whole food diet is much healthier than one that includes highly processed foods full of added sugars, and sodium, and devoid of fiber and nutrients. Move more, sit less - It is well established that regular physical exercise has a positive benefit on health. Even starting activity in midlife will help to improve one’s health in later years.[4] The Physical Activity Guidelines for Americans, recommend that adults get 150 minutes of moderate-intensity activity a week combined with two days of muscle-strengthening activity each week.[5] While some physical activity is better than none, more activity may offer additional benefits.[6] Endurance exercise and high-intensity training are great to strengthen the cardiorespiratory system, while strength training keeps muscles strong. Both of these types of exercise should be included in any healthy aging regimen. Mind your mind - As people age, keeping the mind sharp tends to be a large concern. From forgetful “senior moments” to fears of more severe conditions such as Alzheimer's disease and dementia, taking care of your mind is just as important as taking care of your body. In addition to eating a healthy diet and exercising regularly, experts recommend that you keep your mind in shape by starting new hobbies, doing crossword puzzles, learning new languages, and reading.[7] Staying socially active and meditating are other great ways to keep the mind healthy. Get your zzz’s - Late nights and early mornings have become such a way of life in the US that it is easy to underestimate the importance of getting regular good quality sleep. As we age, getting enough sleep can become even more challenging, as it’s common for older adults to suffer from insomnia or have other disorders that may impact their sleep. Setting a sleep schedule, avoiding technology and blue light before bed, and limiting caffeine and alcohol later in the day can also help. It’s important to talk about sleep with your doctor to rule out any underlying diseases that may be getting in the way of sleep. Take care of your joints - 1 in 4 adults has been diagnosed with arthritis,[8] and this painful joint disease can severely limit your ability to stay active. It’s important to know how to keep your joints healthy as you age, to prevent this debilitating condition. Experts agree that keeping a getting regular physical activity, following a healthy anti-inflammatory diet, and maintaining a healthy weight are the best ways to keep your joints healthy.[9] Limit drinking and smoking - Most of us know by now that smoking is not good for your health, but overconsuming alcohol can be problematic as well. It is associated with an increased risk of high blood pressure and some types of cancers and the risk of car crashes and violence are also associated with increased drinking. The Dietary Guidelines for Americans recommend that you limit drinking to no more than 2 drinks a day for men and 1 for women.[10] Take care of your mitochondria - Most of us don’t think about how to keep our mitochondria healthy, but at Timeline Nutrition we are trying to change that. Mitochondrial dysfunction is now being recognized as a significant player in the aging process and the development of chronic diseases. In addition to getting regular exercise and eating a healthy diet, supporting mitochondrial health with targeted supplementation like Mitopure may help to keep muscles strong and improve our health at the cellular level. Healthy aging and nutrition Many people question what foods slow down aging, and can food reverse aging? Researchers are trying to find the answer. A recent study identified the following foods as being part of an optimal diet for longevity:[11] Whole grains Legumes Fish Veggies and fruit Nuts In this significant trial, the researchers discovered that switching from a typical Western diet high in saturated fats, red and processed meats, sugar-sweetened beverages and refined grains to a diet that includes the optimal longevity foods could add years to your life. For example, if a 20-year-old switched to this style of eating they could add over a decade to their life expectancy. If a 60-year-old made these changes they could expect their life expectancy to increase by about 8-9 years. Even at age 80, switching to this style of eating would add about 3.5 years to your life![12] Clearly, diet is a key component of how we age, and this research suggests that it’s never too late to start making improvements to how you eat. Natural anti-aging Targeted supplementation may offer additional natural anti-aging support. Here we’ll dive into some of the best vitamins for anti-aging. Urolithin A | Mitopure - supporting mitochondrial health is key to prolonging lifespan. Urolithin A, which our gut microbiome makes from precursors molecules in pomegranates, berries, and nuts optimizes a process called mitophagy and may increase muscular strength and endurance.[13] Omega-3 fatty acids - in the United States most people do not consume enough of these anti-inflammatory fats in their diet. Omega-3’s play a role in heart health, and brain health, and low levels of these types of fats are associated with increased levels of mortality.[14] Vitamin D - 70% of Americans don’t have adequate levels of vitamin D, and low levels are associated with a number of age-related conditions such as heart disease, diabetes, cancer, and all-cause mortality.[15] Magnesium - A deficiency in this mineral has been associated with an increased risk of cancer, heart disease, stroke, poor DNA repair, and all-cause mortality. Almost half of the US population is deficient in magnesium so using a supplement may be able to help you achieve adequate levels. Be sure to talk to your healthcare provider before starting any new supplements. Last words Healthy aging is something we should all care about. While the role of nutrition and lifestyle in healthy aging must be addressed, people are starting to focus on how to keep your cells healthy as you age. While aging is inevitable, there is a lot you can do to slow the process and take care of your health. Original article TIMELINE NUTRITION Discover its innovative products here Do you want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. IN COLLABORATION AND AFFILIATION WITH TIME LINE NUTRITION. Gabriela Anna Holistic Health Coach Request a free discovery call +34 604 398 948 References ↑U.S. Census Bureau UC. 65 and Older Population Grows Rapidly as Baby Boomers Age. Census.gov. Published June 25, 2020. Accessed May 23, 2022. https://www.census.gov/newsroom/press-releases/2020/65-older-population-grows.html (https://www.zotero.org/google-docs/?WVMdrf) ↑Aging Population Continuing to Drive National Health Spending, Report Says. AJMC. Published February 20, 2019. Accessed May 23, 2022. https://www.ajmc.com/view/aging-population-continuing-to-drive-national-health-spending-report-says (https://www.zotero.org/google-docs/?WVMdrf) ↑Trichopoulou A, Benetou V. Impact of Mediterranean Diet on Longevity. In: Caruso C, ed. Centenarians: An Example of Positive Biology. Springer International Publishing; 2019:161-168. doi:10.1007/978-3-030-20762-5_10 (https://www.zotero.org/google-docs/?WVMdrf) ↑Michel JP, Dreux C, Vacheron A. Healthy ageing: Evidence that improvement is possible at every age. European Geriatric Medicine. 2016;7(4):298-305. doi:10.1016/j.eurger.2016.04.014 (https://www.zotero.org/google-docs/?WVMdrf) ↑Physical Activity Guidelines for Americans 2nd edition. (https://www.zotero.org/google-docs/?WVMdrf) ↑CDC. Move More; Sit Less. Centers for Disease Control and Prevention. Published May 3, 2022. Accessed May 30, 2022. https://www.cdc.gov/physicalactivity/basics/adults/index.htm (https://www.zotero.org/google-docs/?WVMdrf) Pedersen BK. Which type of exercise keeps you young? Current Opinion in Clinical Nutrition & Metabolic Care. 2019;22(2):167-173. doi:10.1097/MCO.0000000000000546 (https://www.zotero.org/google-docs/?WVMdrf) ↑Preventing Dementia. Stanford Healthcare. Accessed May 30, 2022. https://stanfordhealthcare.org/medical-conditions/brain-and-nerves/dementia/prevention.html (https://www.zotero.org/google-docs/?WVMdrf) ↑National Statistics. Published October 12, 2021. Accessed May 30, 2022. https://www.cdc.gov/arthritis/data_statistics/national-statistics.html (https://www.zotero.org/google-docs/?WVMdrf) ↑Nancy Garrick DD. Healthy Joints Matter. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Published April 12, 2017. Accessed May 30, 2022. https://www.niams.nih.gov/health-topics/kids/healthy-joints (https://www.zotero.org/google-docs/?WVMdrf) ↑Dietary Guidelines for Americans, 2020-2025. USDA. Published December 2020. Accessed October 14, 2021. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf (https://www.zotero.org/google-docs/?WVMdrf) ↑Fadnes LT, Økland JM, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine. 2022;19(2):e1003889. doi:10.1371/journal.pmed.1003889 (https://www.zotero.org/google-docs/?WVMdrf) ↑Fadnes LT, Økland JM, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine. 2022;19(2):e1003889. doi:10.1371/journal.pmed.1003889 (https://www.zotero.org/google-docs/?WVMdrf) ↑Singh A, D’Amico D, Andreux PA, et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine. 2022;3(5):100633. doi:10.1016/j.xcrm.2022.100633 (https://www.zotero.org/google-docs/?WVMdrf) ↑Ames BN. Prolonging healthy aging: Longevity vitamins and proteins. Proceedings of the National Academy of Sciences. 2018;115(43):10836-10844. doi:10.1073/pnas.1809045115 (https://www.zotero.org/google-docs/?WVMdrf) ↑Ames BN. Prolonging healthy aging: Longevity vitamins and proteins. Proceedings of the National Academy of Sciences. 2018;115(43):10836-10844. doi:10.1073/pnas.1809045115 (https://www.zotero.org/google-docs/?WVMdrf)

Choosing a non-toxic sunscreen for yourself and your family should be easy. After all, if the label says “all natural”, “organic”, or “mineral-based”, it should be safe…right? Unfortunately, this isn’t always the case. Ever since word got out about the dangerous chemicals in sunscreen, the non-toxic sunscreen industry has exploded. Which means, there are a lot more brands to choose from. This, coupled with the price variations, can make choosing a truly non-toxic and chemical-free product confusing for even a seasoned shopper. If you’ve experienced natural sunscreen overwhelm, you’ve come to the right place! In this article, you’ll learn everything you need to know to make the best decision for you and your family. Including: how non-toxic sunscreens work, ingredients to avoid, helpful vetting tools, the safest delivery systems, and a handy guide to our favorite sunscreens for every need and budget. Non-Toxic Sunscreens: Chemical Vs. Mineral A few years ago it was almost impossible to find a chemical-free sunscreen that actually worked. The reason the chemicals work so well is that they absorb UVA/UVB rays, which prevents them from penetrating the skin and causing burning. Unfortunately, sunscreen chemicals are not without their controversial side effects, which we’ll discuss more in the next section. However, thanks to the discovery of natural sun-blocking minerals, we now have dozens of mineral-based sunscreens to replace the chemical brands. Thus, when shopping for a non-toxic sunscreen, you’ll typically look for those labeled “mineral sunscreen” or “mineral-based” sunscreen. These products are typically made with zinc oxide and/or titanium oxide. Bear in mind that the labels “organic”, “natural”, “made with natural ingredients”, or even “mineral-based” doesn’t necessarily mean the product is free from chemicals. So it’s important to look carefully at the ingredient list to determine the product’s purity. What Is Considered A Non-Toxic Sunscreen? So, how do you determine if a sunscreen is truly chemical-free? As we just covered, the first step is to look for mineral sunscreens. The next step, is to scrutinize the label for any of the following harmful chemicals: Ingredients to avoid in sunscreen Oxybenzone—the infamous endocrine-disruptor that sounded the alarm on chemical-based sunscreens. It’s been linked to a variety of hormonal health issues, including shorter pregnancies, increased risk of endometriosis, and cancer. It is especially risky for babies, children, and pregnant women. It is readily absorbed by the skin and can be detected in bodily fluids for weeks after application. Octinoxate—has been shown in animal studies to disrupt hormones, including thyroid hormone and the metabolic system. It’s absorbed into the skin quickly and has been banned in many countries due to its negative effects on aquatic life. Homosalate—is another potential endocrine-disruptor that also produces toxic by-products in the body. Octisalate—has shown evidence of being an endocrine-disruptor and is also a skin allergen. Octocrylene—although there is limited evidence of endocrine-disruptive potential, this chemical is terrible for aquatic life, including coral reefs, and causes a high rate of skin allergies. Avobenzone—another endocrine-disruptor that targets testosterone and produces potentially allergenic by-products. Phthalates—are powerful endocrine-disruptors used extensively in plastics and fragranced products including: sunscreens, cosmetics, and personal care products. They have been associated with metabolic syndrome, cardiovascular disease, autoimmunity, chronic inflammation, and many other conditions. The best way to avoid them in sunscreen is to avoid fragranced products. Learn more in: All About Phthalates + Why You Should Avoid Them. Parabens—endocrine-disrupting preservatives ending in “paraben”. This isn’t an exhaustive list of all the potential chemical ingredients found in sunscreens, but it does cover the basics. For more in-depth information, we highly recommend checking out the Environmental Working Group’s Free Guide to Safer Sunscreens. What else should I look for in a non-toxic sunscreen? An effective non-toxic sunscreen will contain the active ingredients: Zinc Oxide and/or Titanium Dioxide - these are the only two sun blocking ingredients classified as safe and effective by the FDA. If there are any other active ingredients, such as those chemicals listed above, move onto another brand fast. In addition: You want to ensure the sunscreen is formulated to offer broad-spectrum protection from UVA and UVB rays. If you desire a water resistant sunscreen, make sure it says so on the label (not all mineral sunscreens have the same level of water resistance). For babies and children, or anyone with sensitive skin, it’s best to opt for a child- or baby-specific formula. Even some natural ingredients can irritate sensitive skin. Need a little extra help with ingredients? EWG has a wonderful database for that. Just visit ewg.org/sunscreen and type the brand of interest into the search box. From there, you’ll receive a safety rating from 1-10 (1 being the most safe and 10 being the least safe) of each ingredient and an overall safety rating. Their Skin Deep database is also an incredible resource for avoiding toxic skin and body care products. Avoid Spray Sunscreens (Even the 100% Natura Versions) You’ve probably heard about the environmental and health hazards of using spray-on chemical sunscreens. However, did you know this applies to natural, mineral sunscreens too? The problem is, when zinc oxide or titanium dioxide are inhaled they can cause respiratory issues. This is because formulators must use nano-particle sized versions of the minerals in order to make them blend with the other ingredients. Fortunately, numerous studies conducted on the safety of using these nano-sized minerals topically (not as a spray) show no evidence of harm. This makes sense as many natural minerals (such as silica, for example) when inhaled, can cause lung issues. As can most anything that exists in a very fine particulate state. Bottom line: avoid any and all spray-on sunscreens. Sure, it takes a little more effort to apply a lotion, but your lungs (and especially those of your children) are worth it. Our Top Picks for Healthy, Non-Toxic Sunscreen: Even with all this information under your belt, it can be hard to know which non-toxic sunscreens are the best. And they do vary in terms of quality, how nicely they glide on, how emollient they are, which are best for kids, and whether or not they leave that signature mineral-sunscreen-white film. To help, we’ve created a list for you of our favorites: Luminance Skincare Sunscreen Babo Botanicals Clear Zinc Sunscreen Stick Blissoma Light Shifting Facial Sunscreen + Moisturizer Earth Mama Organics Sunscreen Kari Gran Sunscreen Juice Beauty Sunscreen Badger Balm Natural & Organic Mineral Sunscreen Sun Love by Anne Marie Sunscreen Are you a DIYer? Then check out our easy homemade sunscreen recipe in: Simple DIY Personal Care Product Recipes. If this information has inspired you to look a little deeper at your clean beauty routine, we’d highly recommend checking out Our Favorite Non-Toxic Personal Care Products too. Go out and enjoy the sun! Sunshine and warmth is so essential for our physical, mental, and emotional well-being. Which is why we encourage you to get out there, relax, soak up some vitamin D, and enjoy the summertime in good health. Want more tips and info on how to avoid common household chemicals and create a healthier life? Check out our free Toss the Toxins Online Course, or if you’d like to explore our non-toxic household supplies, check out our collection of non-toxic products. Original article from Branch Basics 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 Post by MARILEE NELSON Marilee Nelson is an Environmental Toxins expert who has spent nearly 30 years advocating for the chemically-sensitive and chronically-ill. She is a Board Certified Nutritionist, Certified Bau-Biologist and Bau-Biology Inspector and specializes in Food As Medicine. She has helped thousands of families and individuals identify, heal and recover from toxic exposures and is on a mission to revolutionize the way American families view their health.

Over many years of using essential oils and aromatherapy in my clinical practice, and through the insights and experiences I’ve gained working around the world with artisan distillers, I’ve learned the essential oil industry is very complex. It’s full of paradoxes and contradictions, with both great promise and serious perils. This industry has given us beautiful examples of centuries-old sustainable ecological practices. But it’s also brought about destructive plundering of our natural resources. Like all forms of agriculture, including herbal medicines and organic foods, the industry is affected by quality control problems such as adulteration of products, but it is also the source of some of the purest gifts that the earth offers. It is an industry that can uplift farmers economically, or exploit them. Essential oils and aromatherapy, like all forms of natural medicine, can be deeply healing if used correctly, or cause adverse reactions if abused or used without sufficient education. Let’s take a tour of some of the aromatic treasures from Floracopeia’s global network of eco-projects and artisanal distillers, that are now reincarnated in Anima Mundi’s collection of outstanding herbal products. As we look at these oils, we can explore some of the important questions concerning their production and use including quality control, preservation of endangered species, environmental sustainability practices, and their safe uses. One of the common questions I have been asked over the years is: “why are you selling essential oils distilled from endangered species?” This question primarily concerns tree oils such as Palo Santo, frankincense, sandalwood and rosewood oils; all of these are in high demand yet take decades to regenerate, and therefore some species of these trees in some regions are classified as threatened or endangered. When a species becomes threatened or endangered, the availability of the plant goes down and the price goes up, which has two outcomes, one positive and one negative. The negative result is that decreasing availability and increasing price drives further overexploitation; the positive side is that the increasing price and decreasing availability makes it a valuable cash crop that attracts investment in and development of sustainable cultivation projects. When it comes to these oils, we must be extremely knowledgeable about their origins: if we know that the source is ethical and sustainable we can directly support those working to preserve and regenerate the species. But if we buy from the general market, or from companies that claim they are supporting ecological practices but in reality are not, it increases the likelihood that we are supporting further destruction and exploitation. Fortunately, there are now numerous agroforestry projects coming to maturity that we can support, knowing that they are not only producing essential oils from cultivated sustainable sources, but that those species are often the foundation of restoring entire ecosystems. One of the most recent additions to the collection of aromatic treasures in this category is the Anima Mundi rosewood oil. Old growth rosewood trees have been plundered almost to extinction in Peru. The oil that is offered here is from the leaves of trees, rather than the heartwood, so the trees do not have to be destroyed. Not only is it an exquisite oil, but an exquisite story as well: we can directly support the people of this Amazonian region who have been laboring to replant their forest. Another common concern about essential oil distillation, which is closely related to the question of sustainable production, is the amount of plant material that is required to produce the oil. In some cases, this is not an issue: eucalyptus trees, for example, produce massive quantities of leaves, the trees are not endangered, tons of the oil are distilled every year, the cost of the oil is low, and adulteration is rare. But what about rose oil, another of the Anima Mundi aromatic treasures, which requires about 7,000 pounds of hand-picked blossoms to produce a liter of oil? Isn’t this an incredible waste of land, water, energy and labor? The people in the Valley of Roses of Bulgaria would agree that it is a lot of work to cultivate and harvest that many rose plants, but they would point out that they have been doing it for over 700 years, across 35 generations, which qualifies for being a highly sustainable form of agriculture. They would remind us that the rose oil, rose water and rose petals they produce have been major items of commerce that have been part of medicine, perfumery, and cooking around the world for centuries. I would also add, based on my time spent in other rose cultivation regions such as the Valley of Roses in Morocco, that this specific agricultural industry is the best example of how to create heaven on earth, where the air is scented with beautiful fragrance, the birds are happy, and the plants, art, music, festivals, culture and economy are all entwined. Here is another way to consider this equation between biomass and finished product, this time related to Anima Mundi’s tulsi or chamomile oils. How many cups of chamomile tea are waiting in an acre of chamomile plants? I have never calculated that, but I know that it is the same number of properly diluted doses of chamomile oil. In other words, an acre of tulsi or chamomile can be consumed one teaspoonful at a time as a dry herb, or one drop at a time diluted in a diffuser or massage oil; the acre gives the same amount of herbal medicine, but it is available to us in two different concentrations. And concentration is what aromatherapy is all about, and why it can either be one of the most soothing and relaxing forms of healing or a source of serious pain and inflammation. Let’s go back to the field of beautiful tulsi growing in the tropical warmth of South India. First, there is an acre of the aromatic herb, then after harvesting it becomes a huge pile waiting to be either dried for tea or distilled. When it is in the plant form, the concentration of the essential oil, which is giving the plant its pungent sweet fragrance, is at biocompatible levels; in other words, we can safely consume it in reasonable amounts such as tea or pesto. Once it is distilled, however, that acre of plant material will become a few liters of essential oil, which means that it is now highly concentrated, which means it is not biocompatible. Let me emphasize here that “not biocompatible” means dangerous: we can easily harm ourselves or others if we apply the undiluted tulsi oil directly to the skin or put even one drop on the tongue. The entire practice of aromatherapy therefore is easy to understand: a huge amount of biocompatible plant material is concentrated into a small amount of bioincompatible material, which then needs to be diluted back to biocompatible levels. This is done through very simple methods, such as putting in a diffuser, or diluting in a carrier oil for baths and massages. Of all the controversial aspects of essential oils and aromatherapy, this lack of dilution is the most problematic. For many years, the marketing of essential oils has been driven by dangerous claims that they are safe to consume undiluted, both internally by mouth and topically on the skin; some extreme forms have even advocated administering oils vaginally, rectally, in the eyes and in the ears, which have produced medical emergencies, an epidemic of poisoning cases and tragic results when used on pets. To compound the problem, many people are told that these toxic reactions are actually “detox”, when in fact they are being poisoned. When it comes to essential oils, and many other aspects of herbal medicine as well, more is not necessarily better. Therefore, in order to use aromatherapy and herbal medicine wisely, we must become educated consumers; in the case of essential oils, it is very simple: dilute, dilute, dilute, and then enjoy. Finally, a few words about quality control in the essential oil industry. Another common question I have been asked over the years is: “what company has the purest oils?” Obviously, I would give a biased answer, but I would also explain something fundamental and important for all users of essential oils to understand: it is the species of plant that determines the risk of adulteration and contamination, not the company that sells it. Just as the price goes up and availability goes down when a species becomes rare, likewise, the risk of adulteration and contamination increases. In other words, there is no purpose in adulterating eucalyptus oil, since it is so easy and cheap to produce, but there is great financial gain in adding synthetic fragrances or botanical substitutes to rose or sandalwood oils. Therefore, the rarer the oil; or the lower the yield of oil from the plant, such as roses; or the slower the regeneration of the plant, such as oils from the heartwood of trees like sandalwood; the higher the likelihood that contaminants will be in the oils. Finding contamination and adulteration of oils is done in two ways. The first is the best, which is knowing your source, and even better, spending time working with the distillers and growers. The second is the backup plan: getting every oil tested by a lab that specializes in essential oils. These tests, especially when the oil is from a known source, are not only a good confirmation of purity, but also a great source of information about the therapeutics of the oil. When testing oils from unknown sources, it is not uncommon to find various contaminants and adulterants. These can include botanical substitutions of lower priced species to stretch the quantity of higher priced oils, such as adding lemon grass to lemon balm; adding a vegetable oil to stretch a precious oil like rose or jasmine, which can be recognized as the carrier goes rancid; adding a synthetic compound such as linalool to stretch lavender oils; and even using perfume fragrances in oils such as sandalwood and frankincense. It is extremely important to know the source of the oil and its purity, as some contaminants are a significant health hazard which can cause serious adverse reactions, especially in people who are chemically sensitive. The field of aromatic medicine is vast, complex and beautiful, and every oil is a doorway into the intelligence of the plant that produced it, the history of that plant in the culture it came from, its medical benefits, its hidden cosmology of energetics, and countless other dimensions. We will explore these aromatic treasures one step at a time in future blogs. In conclusion, I would like to express my sincere gratitude to Adriana Ayales for bringing Floracopeia’s aromatic treasures and its global network of eco-projects and artisan distillers into Anima Mundi’s collection of fine herbal offerings. Original article Anima Mundi Gabriela Ana Holistic Health Coach Request a free discovery call +34 604 398 948

Over the past century our cleaning strategies have become more modern and increasingly more sterile. This means we have adopted the idea that in order for our homes to be clean, they must be void of all microbes. Not only is this idea false, it’s also very harmful to our home environment, the external environment, and our health. In the past decade, we’re learning that the health of our overall microbiome is an important piece to our personal and environmental health. A microbiome refers to all the microbial life that we live with every day. In order for a microbiome to be healthy, there has to be a diverse and abundant microbial life. In other words, we don’t want to harm all the bacteria and other microbes that we live with. The biggest reason why microbes die out is due to our cleaning practices. Let’s explore this in more depth so that we can learn how to foster our microbiome better. Which Modern Cleaning Products Are Harmful? Modern cleaning products that contain ammonia, bleach, antibacterial, and other harsh compounds can be harmful to our skin, gut, environmental, and home microbiome. Yes, these products will definitely kill harmful bacteria and viruses, but they also kill all the healthy and helpful microbes as well. There are times when we need to kill harmful microbes for sure, but we likely don’t need to do this all the time. Unfortunately, we’ve become so averse to any microbes at all that we often slather our homes in these products. Modern cleaning products that contain ammonia, bleach, antibacterial, and other harsh compounds can be harmful to our skin, gut, environmental, and home microbiome. Yes, these products will definitely kill harmful bacteria and viruses,…CLICK TO TWEET Why Are Some Cleaning Products Harmful To The Environment? We may intend to just clean our homes, but every time we use harsh cleaning products, they get washed down the drain and end up in our oceans, drinking water, and freshwater lakes. These products will also cause destruction in the healthy microbes in our natural environments. These environments rely on a balance of microbes to survive and function well. Many bacteria that can be found in soil, water, and plants are needed in order to continue the life cycle properly. What we may not realize is that this healthy microbiome is essential for the health of our entire world. Without them, nature would die and so would we. Although the use of harsh cleaners is just beginning to be understood, people are still manufacturing and using them daily in their homes, offices, and public buildings. How Modern Cleaning Products Affect The Home Microbiome? In our homes, modern cleaning products can decimate an entire population of microbes in one sweep. We are beginning to understand that this is not a good thing but we don’t exactly know why. Our home has a microbiome made up of human microbes, home microbes, and possibly pet microbes. All of these eventually settle into a balance if they are allowed to flourish. The key thing that people need to understand is that this microbiome helps us considerably. A diverse set of microbes actually helps decrease harmful microbes like mold, fungus, salmonella, e.coli, and others. However, this can only happen if the microbiome is healthy and balanced. Without a balance, other microbes take over and grow out of control. Mold is a perfect example of this. Often, mold can be found in places where the microbiome is unstable and unbalanced. The same can be said for mildew and bacteria like e.coli. If we kill off the microbiome, then these harmful microbes can take over and then we will have to clean excessively in order to stave them off. Anyone who’s ever had a mold problem can tell you how difficult it is to get rid of the problem once it starts. But few people realize that they can do this by ensuring that good microbes have a place in their homes. Several studies show that homes void of diverse microbes has an overgrowth of human and fungal microbes which are not helpful to the home environment. Even pests like spiders, beetles, and camel crickets are essential to a healthy home microbiome. However, these tiny creatures are also negatively affected by over-cleaning using harsh modern cleaning products. Several studies show that homes void of diverse microbes has an overgrowth of human and fungal microbes which are not helpful to the home environment.CLICK TO TWEET How Modern Cleaning Products Affect The Environment? Modern cleaning products actually kill bacteria and other microbes as they have toxic compounds that don’t support life. They don’t simply remove and wash away bacteria, instead they actually kill them along with all the good microbes too. This is a big difference compared to more natural cleaning products that simply wash microbes away without killing them. Furthermore, these toxic compounds leave our homes through the drain pipes and end up in our external environment. This is why our lakes and oceans are struggling. Marine and terrestrial life can not be supported properly with so many toxic chemicals in their living space. How Do Some Cleaning Products Affect Our Bodily Microbiome? Our gut and skin microbiome are highly important for our health and wellbeing. Harsh cleaning products also affect these environments as well. Studies show that many human diseases and allergies began rising right after the invention of modern cleaning products. This is because, without a healthy skin and gut biome, our immune system doesn’t work the way it was intended. This leads to the development of allergies, autoimmune disease, and other immune-related conditions. When we clean our homes with harsh cleaners, we are decimating the biome on our hands which affects other areas of our skin and gut microbiome. The more we erode our skin and gut microbiome, the less our immune system can work properly. This means we may get sick easier or develop conditions that never used to be around many years ago (i.e. autoimmune diseases). The serious rise in allergies is proof that our immune systems are becoming more eroded as our cleaning and living practices are infused with harsh and toxic chemicals. The more we erode our skin and gut microbiome, the less our immune system can work properly.CLICK TO TWEET Which Cleaning Products Would Work Better? Ideally, natural cleaning products or those that use just plain soap compounds are much better. Essential oils can take care of most bad bacteria without killing off the good ones. However, we have to be careful with essential oils as well as too much of them can also harm the microbiome. Essential oils are things like concentrated lemon, eucalyptus, or tea tree oil. These oils are quite good at cleaning and refreshing the home. Vinegar and water can also act much like essential oils do. Vinegar also neutralized odors so it makes for a good cleaning product. Again, don’t use too much as it can destroy the good microbes over time. Soap-based cleaners are good as well. Soap molecules attach to dirt and microbes pulling them off the surface; these particles wash down the drain once the soap is rinsed off with water. This is why the rinsing process is also very important when cleaning with soap. The Homebiotic Surface Cleaner, which is citric acid based, allows you to clean surfaces naturally without harsh chemicals that damage your home biome. Keeping a natural, safe balance of microbes in the home helps protect against exposure to toxins that could negatively impact your health. As an eco-bonus, Homebiotic Surface Cleaner arrives at your house as concentrated tabs that you mix using a reusable bottle, which saves plastic from ending up in landfills. Find mold under your sink? Don’t reach for the bleach! Use the Homebiotic Surface Cleaner, which is powerful enough to kill mold, but not harmful to water systems. Wipe away mold, dirt, & grime with the Homebiotic Nano Sponge, which doesn’t cultivate harmful bacteria the way conventional sponges do. A natural cleaning routine paired with the powerful probiotic protection of Homebiotic Probiotic Spray, your home will stay happy and healthy, protected from the sources of grime and musty odors. Why Is It Important To Not Over-Clean Our Homes? No matter what we choose to clean our homes with, it’s important not to over-clean. This means that we should clean lightly once a week using natural products that don’t instantly kill all microbes. When we over-clean our homes using harsh cleaners, we are killing the beneficial microbiome in the home. As biological beings, we live in harmony with our environments so if we decimate the microbiome in our home, chances are we are also affecting the microbiome in our gut and on our skin. As we’ve discussed, this has a negative effect on our entire health and well-being. So it’s important for us to re-consider our cleaning practices in this respect. Genty wiping surfaces once a week with natural soap or essential oils will be enough to keep our home environment clean. The only time we should use bleach or other harsh cleaners is if there is an infectious disease in the house or an area is soiled with a large number of harmful microbes like e.coli or salmonella. For example, using a small amount of bleach after cutting up raw chicken on the kitchen counter will be fine. Or if we have someone with a virus in the home, we may need to use antimicrobial cleaner around their living areas. But if all is well and there are no harmful bacteria or viruses present, then we really don’t need to use harsh cleaners to get the job done. In Summary The rise of modern cleaning practices is in direct correlation to many diseases and environmental problems. Harsh cleaners are not good for the overall microbiome and as biological beings, we rely on the natural environment to stay healthy. We can do our part by not using harsh cleaners like bleach, ammonia, antibacterial cleansers, etc. The only time these products are necessary is if someone is sick or there is an exposure of harmful microbes like raw chicken on a countertop. Otherwise, natural products like essential oils, vinegar, and natural soap are better choices to make for cleaning products. The more we learn about the danger of modern cleaning products, the more we can make better decisions for our home and wellbeing. Original article from HomeBiotic 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 References https://www.sciencedirect.com/science/article/abs/pii/S1471490615000022 https://science.sciencemag.org/content/336/6080/489 https://www.sciencedirect.com/science/article/pii/S0013935115000304 https://royalsocietypublishing.org/doi/full/10.1098/rspb.2015.1139 https://erj.ersjournals.com/content/44/Suppl_58/P1187 https://www.jacionline.org/article/S0091-6749(13)01564-9/fulltext https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0064133 https://jamanetwork.com/journals/jamadermatology/article-abstract/478930 https://journals.lww.com/pidj/fulltext/2000/10001/consumer_and_market_use_of_antibacterials_at_home.6.aspx https://www.liebertpub.com/doi/abs/10.1089/mdr.2009.0120 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2631814/ https://www.nature.com/articles/s41564-019-0593-4.epdf?referrer_access_token=dbirv_c_z112blDos3pXLNRgN0jAjWel9jnR3ZoTv0NvGy2dylkGSz3KfaHrHWvz91WrdbO-hC1L5cRkm8uaNT_206dn91YHLRkkEthiaLvebtJej4odp6x8_o6PN9C4sBMg3aSzRXRoO2YCabzZXpWFXr0v027tEfwr0cTKZlPatZKGOACqFfaEnoF1P92hlljaBbcfjElLCR0Tzp6xVovmC84tkYdJawRACVDgwlT2BCyitwETaNo8a3b7DX_pnzgOL61ZX3_w1lLh07CGR3vnLkR14D6RSH0WRjo9A3WMhTeh8H34VG37MCopLsbAuS5lM85zEgO8dIVUIeQlbA%3D%3D&tracking_referrer=www.npr.org https://www.wholebodymicrobiome.com/

Throughout human history, herbal spice blends have been the stuff of legend, wars, and poetry, they have served as valuable currency, and in medieval times were the driving force behind world exploration (Dalby, 2000). These aromatic herbs have crisscrossed national and cultural boundaries over and over again as those who cook (and those who eat) have created rich local cuisines and family recipes to be passed down through the generations. And for good reason! Spices heighten and complement the taste components of foods and help to preserve and extend the life of some dishes. Herbalists also know that many, if not most, spices used in our everyday cooking are carminative, and thus support the digestive process in a number of ways. That doesn’t mean that every spice works for every dish—or for every palate for that matter. While kitchen experimentation is always a great idea, there are also some tried-and-true spice blends that have stood the test of time and in some cases become cross-cultural superstars. We’ll explore a few of these, below. For the most part, these blends are composed of dried herbs and spices and will be prepared in similar ways. There are also a few guidelines to keep in mind about working with dried spices that will apply across to all of these blends. Let’s discuss these first. When you purchase spices, note their appearance. Do they appear bright, vibrant, and uniform in color? If they are ground or powdered, do they clump up inside their packaging (depending on the spice, this could indicate that they’ve been exposed to moisture or condensation)? If you can smell them, is the aroma prominent or subtle? Asking these questions can provide some clues about the quality of the spices you purchase and the flavors that will result. Like all herbs, spices lose their taste and aroma over time; this is accelerated when they’re exposed to heat or direct sunlight. That’s why it’s not the best idea to keep your dried herbs in that cabinet directly over or next to the stove (or near the dishwasher or on top of the refrigerator, for that matter). Your best bet to preserve color and flavor is to store spices in a cool, dry place, away from windows (and/or in dark glass containers or tins). Volatile oils are what makes spices aromatic and provide rich flavor. In this case, volatility refers to the ease with which molecules of aromatic compounds can disperse out of a plant and into the air. To retain peak flavor and aroma, purchase high-quality, whole spices whenever possible, and then grind them yourself as needed using a mortar and pestle, a hand-operated spice mill, or a coffee grinder. This will minimize the surface area exposed to the air, and maximize the aromatic oils within the plant. Another tip for keeping your spices fresh is to store them in airtight containers, like glass jars with screw tops, plastic containers with snug-fitting lids, or tins. What not to do: store spices in paper bags, or exposed in the refrigerator. 5 Herbal Spice Blends To Make And Use Some of the most pungent spices are found in some of the hottest climates in the world—cayenne and other chile peppers, cinnamon, and peppercorns among them (Dalby, 2000). This is convenient, because interestingly, the diaphoretic (sweat-inducing) action of these heating herbs actually serves as a means for cooling the body. The spice blend recipes below are great for heating up your taste buds. 1. Spicy Dry Rub Speaking of heat, it’s barbeque season in the United States (and in some parts of the world it’s always time to fire up the grill!) and one winning way to prep foods for the fire is to use a dry rub. This kind of a blend is kind of a variation on marinating. These spices are literally massaged into the meat to be cooked and left to sit for several hours, or overnight, allowing the spices to penetrate. Dry rubs don’t have to be limited to meat, however. I use this blend in grilled corn on the cob. To do this, soak the corn in water for 30 minutes, gently peel back the husks to remove the cornsilk, mix the spices with butter or coconut oil, and replace the husk before placing on the grill. Spicy Dry Rub Ingredients 2 tablespoons dried oregano 2 tablespoons dried basil 2 tablespoons thyme 1 tablespoon dried sage 1 tablespoon red pepper flakes 1 teaspoon smoked paprika 2 tablespoons raw/turbinado sugar Coarse sea salt Freshly ground black pepper Directions Mix all ingredients and store in an airtight container in the refrigerator for 3-4 days before using. (Tip: Wait for 3-4 days before using the blend, to allow flavors to marry.) 2. Berbere Berbere could be described as the National Spice of Ethiopia (and Eritrea), whose cuisines depend heavily on this rich, spicy reddish-brown blend. Berbere is used to season meats, beans, and is sometimes mixed with oil and used as a dip for the spongy teff-based sourdough bread known as injera which accompanies meals. Berbere Ingredients ½ cup ground chile powder (not cayenne!) 1/3 cup smoked paprika 3 tablespoons coarse sea salt 1 tablespoon ground coriander 1 ½ teaspoons ground ginger 1 teaspoon ground cardamom 1 teaspoon ground fenugreek ¾ teaspoon ground nutmeg ¾ teaspoon ground allspice ½ teaspoon ground cloves Directions Mix all ingredients and store in an airtight container in the refrigerator. 3. In a Pickle Like many blends, pickling spice is one that people adapt to their own taste. This is mine—heavy on the garlic, with a little red pepper for a kick. With cucumbers coming into season, this is the perfect time to try this blend. I also love this blend for pickled green tomatoes and okra. Pickling Spice Ingredients 2 tablespoons mustard seed 1 tablespoon whole allspice 2 teaspoons coriander seeds ¼ teaspoon ground clove 1 teaspoon ground ginger 1 teaspoon crushed red pepper flakes 1 bay leaf, crumbled 1 tablespoon dehydrated or granulated garlic Directions Combine mustard seeds, allspice, coriander, and red pepper in a small glass jar with a tight-fitting lid. Shake to combine. Add ground ginger, clove and garlic powder to the mix and shake again. Sprinkle crumbled bay leaves over the mixture, seal the jar, and shake one last time. Just as berbere is particular to one part of the globe, every place has its go-to spices. The following two recipes are distinctive ones with global flavor to add to your cooking repertoire. 4. Herbes de Provence The herbs of Provence in southeastern France (there are many!) are a mainstay in kitchens of that region and are used to flavor everything from cheeses to savory main dishes to desserts (Brennan, 1998). This is one version, but feel free to play with proportions to suit your tastes or add other herbs native to the region, including chervil, fennel, mint, even orange zest. Herbes de Provence Ingredients 3 tablespoons oregano leaves 3 tablespoons thyme leaves 1 teaspoon basil leaves 1 teaspoon tarragon 1 teaspoon sage leaf 2 tablespoons summer savory 2 teaspoons lavender flowers 1 teaspoon rosemary 2 crushed bay leaves Directions Combine ingredients well in a small mixing bowl. Store in an air-tight container. 5. Za’atar Za’atar is a popular Middle Eastern spice blend that is tangy, zesty, and textured all at once. Traditionally, it is used to season everything from grilled kebobs to bread, but it brings out the best in lots of foods. (For a Western twist, try sprinkling it over popcorn—yum!). Because this combines fresh and dried ingredients, be sure to use it within a week for optimum freshness. Za'atar Ingredients 2 tablespoons minced fresh thyme or oregano 1 tablespoon ground cumin 2 tablespoons sesame seeds, toasted 2 teaspoons ground sumac 1/2 teaspoon coarse salt Directions Mix ingredients well in a small mixing bowl or use a mortar and pestle to blend. Store refrigerated in an airtight container or plastic bag. Do you want to learn more? Discover courses here Have fun personalizing these blends to your own tastes, or try using them in surprising ways or in recipes that you already make regularly. Consider giving these blends—or mixtures of your own creation—as gifts in lovely decorative jars. And remember that when it comes to spice blends, a recipe is only a suggestion! In collaboration and affiliation with Herbal Academy ABOUT POST AUTHOR Ayo Ngozi, M.S. is a community and clinical herbalist and educator based in New Bedford, MA. As an Herbal Academy team member she helped create course curriculum, wrote course lessons, and supported budding and advanced herbalists as part of the Education Department. In 2019 she founded The Creative Root to help people connect to their healing and creative birthrights. Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 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. REFERENCES Brennan, E. (1998). Herbes de Provence: Cooking with the herbs of southern France. San Francisco, CA: Chronicle Books. Dalby, A. (2000). Dangerous tastes: The story of spices. Berkeley and Los Angeles, CA: University of California Press.

As temperatures climb and spring fades into summer, you may find yourself craving a sweet and healthy treat that doesn’t require heating up the house with your oven. Fruit is always a wonderful option, but what else? Our Refreshing Monarda-Mint Ice Pops recipe, below, offers a simple and delicious dessert that your whole family is sure to love. As a bonus, the two herbs featured in the recipe, bee balm (Monarda spp.) and spearmint (Mentha spicata), lend their own cooling properties to help your body find a deeper sense of refreshment on the hottest of days. As we explain in our free ebook, Cooling Herbs for Hot Summer Days, herbs can help regulate heat—both from external factors, like weather, and internal factors, like inflammation. Some herbs stimulate pores to release heat; others lend moistening qualities to help ward off dehydration, and others aid our bodies in maintaining a sense of balance. Keep reading to learn how spearmint and monarda, the two refreshing herbs featured in our Monarda-Mint Ice Pops recipe, below, can help you stay calm, cool, and collected despite uncomfortable heat. (All of the following information, including the recipe, is from our free ebook, Cooling Herbs for Hot Summer Days.) Two Cooling Herbs of Summer Spearmint (Mentha spicata) leaf The first herb featured in our Monarda-Mint Ice Pops recipe is spearmint (Mentha spicata). As a refrigerant, spearmint cools and refreshes the body. With an almost universally enjoyed flavor, it is a fantastic addition to our healthy popsicles, below, along with summer teas. Spearmint has cooling diaphoretic qualities and opens the pores, which can be helpful for reducing fevers in adults and children when the tea is consumed or added to a bath. Spearmint is perhaps best known for its ability to soothe the stomach; its gentle carminative properties are used to ease gas and bloating (Cook, 1869; Frawley & Lad, 1988). Spearmint can also relax muscles in the gastrointestinal tract and ease nausea and vomiting (Bove, 2001; Cook, 1869). Western practitioners describe spearmint’s actions as calming and relaxing, which benefit those prone to anxiety, stress, or insomnia. Spearmint can be combined with ginger (Zingiber officinale) rhizome for sudden onset of anxiety that affects the belly or “nervous forms of fever” (Cook, 1869, p. 479). A gentle herb tolerated by most people, spearmint is commonly found in pregnancy teas, and is particularly suited for children (Keville & Green, 2009; Ody, 1993). A spearmint tea or bath can be employed for colicky babies and children’s fevers, tummy aches, or irritability (Sinadinos, 2008). Bee balm (Monarda spp.) aerial parts The second herb featured in our Monarda-Mint Ice Pops recipe is bee balm. Also known as monarda, bergamot, lavender bergamot, and sweet leaf, this is not the same plant as the bergamot used to flavor Earl Grey tea (that’s bitter orange, Citrus x aurantium). Bee balm grows wild in the United States and Canada and may have lavender-colored flowers and a pungent taste (Monarda fistulosa) or red flowers and a slightly less pungent taste (M. didyma); both are favorites of bees and other pollinators. Both Monarda species can be used in a similar way, but have slightly different tastes and qualities. Bee balm is one of the many highly aromatic Lamiaceae (mint) family herbs and is curiously considered both cooling and warming. This is due to its dispersive nature; bee balm encourages blood and heat to move from the core to the extremities, and perhaps even makes you sweat a little bit, with the ultimate effect of cooling the body. Herbalist Matthew Wood (1997) asserts that bee balm has a soothing, calming, and cooling effect on the organs of the solar plexus region, including the stomach, liver, gallbladder, and intestines. As a diffusive, aromatic carminative, bee balm is also useful for flatulence, bloating, rumbling in the tummy, diarrhea, nausea, and upset stomach. Wood (1997) writes that bee balm has the ability to “draw out fire” (p. 366) from internal organs due to its highly diffusive and diaphoretic qualities. Bee balm is also used to “draw out fire” from topical “hot” conditions, such as sunburn, eczema, and acne. Wood (1997) describes using a poultice for sunburns and explains that the best method of preparation is simply chewing the plant’s flowers and applying this simple poultice to the affected area. Herbalist and author Susun Weed (2015) describes using the same poultice method to ease the pain and inflammation of bee stings—bee balm lives up to its name in another way! Now that we have a clear understanding of how these two cooling summer herbs work within our bodies, let’s enjoy them in a simple and delicious Monarda-Mint Ice Pops recipe! Refreshing Monarda-Mint Ice Pops Craving a sweet treat on a hot summer day? If so, these cooling herbal ice pops are a healthy way to pacify your sweet tooth. Made with bee balm and spearmint, this tasty combination is sure to ease the heat of a summer’s day! Since bee balm has a strong taste, feel free to increase the ratio of spearmint to bee balm to suit your liking. Note: This recipe contains honey and should not be given to children under 1 year of age. The recipe is excerpted from our FREE ebook, Cooling Herbs for Hot Summer Days. Ingredients 3 tbsp dried bee balm (Monarda fistulosa or M. didyma) aerial parts 3 tbsp dried spearmint (Mentha spicata) leaf 1 quart (32 fl oz) water, just off the boil Raw honey to taste Ice pop molds Directions In a quart-sized glass canning jar, steep herbs in hot water (just off the boil) for 15 minutes. Be sure to cover the jar with a lid or plate to prevent volatile oils from escaping. Strain the infusion through layered cheesecloth—composting the herbs and reserving the liquid. Allow to cool slightly. Add honey to taste. Pour into ice pop molds and freeze. Enjoy healthy herbal ice pops on hot days! For more simple recipes featuring refreshing herbs, download our FREE ebook, Cooling Herbs for Hot Summer Days. Beautifully designed and full of helpful information, this 48-page ebook includes plant monographs for seven of the most widely available, cooling herbs of summer, including spearmint (Mentha spicata) leaf, hibiscus (Hibiscus sabdariffa) calyx, plantain (Plantago spp.) leaf, rose (Rosa spp.) petal, bud, hip, and more! We’ve also compiled some of our favorite recipes starring these seven herbs, including an incredibly refreshing hibiscus sun tea, a soothing sunburn spray, and even a rose foot bath fit for the May Day Queen herself. We hope these simple herbal recipes will help you stay calm, cool, and collected on even the hottest of days, while simultaneously deepening your relationship with refreshing herbal allies of the season. 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. REFERENCES Cook, W.H. (1869). The physiomedicalist’s dispensatory. Cincinnati, OH: Wm. H. Cook. Retrieved from http://medherb.com/cook/cook.pdf Bove, M. (2001). An encyclopedia of natural healing for children and infants (2nd ed.). Chicago, IL: Keats Publishing Frawley, D., & Lad, V. (1988). The yoga of herbs. Santa Fe, NM: Lotus Press Keville, K., & Green, M. (2009). Aromatherapy: A complete guide to the healing art. Berkeley, CA: Crossing Press. Sinadinos, C. (2008). Professional herbalist training program [Lecture]. The Northwest School for Botanical Studies, Arcata, California. Weed, S. (Guest). (2015). The Susun Weed Show – Marvelous mints: Bee balm [Interview on Time Monk Radio podcast]. Retrieved from https://www.youtube.com/watch?v=VwZd4ZSIqxk Wood, M. (1997). The book of herbal wisdom: Using plants as medicines. Berkeley, CA: North Atlantic Books.

Summer is right around the corner here in the Northern Hemisphere, and if you can’t wait for it to get here, an aromatherapy mood spray may be just the thing you need to give you that summer feeling right now! In this article, you’ll learn how scent can help put you in a positive frame of mind and transport you back in time, helping to relive some of your best summer memories. You’ll also learn how to make aromatherapy mood sprays that can help you call to mind some of these fond recollections. Are you ready to dream of summer? Summer Dreamin’ While the summer season tends to have a lazy, carefree vibe about it, for most of us, life goes on as usual. Sure, there are the family vacations, the kids home on break from school, summer picnics, and outdoor time spent with friends and family, but there’s also the reality of work, meals to cook, a home to clean, and errands to run. If you find yourself stuck in the daily grind, wishing for the beach or the mountains but unable to get there, why not bring fond memories of these locations to you? Maybe you’re not dreaming about getting away at all. Perhaps you simply want to recall fond summer remembrances, such as running through a sprinkler on a hot summer day or sitting on the front porch chatting with a friend and breathing the fresh scent of blooming lilacs. No matter what mood you’re looking for, scents have the power to transport you back through time and to the places you hold dear in your heart. How Scent Affects Mood While some scientific studies have shown that pleasing scents put a person in a more positive state of mind and unpleasant scents contribute to a more negative mindset (Knasko, 1992), it’s not the scent itself that causes the change in the mood. Instead, it is the memory and the resulting emotion the scent is associated with (Herz, 2002). Positively associated scents are linked to positive memories, and therefore, positive moods, whereas negatively associated scents are linked to negative memories, and therefore, negative moods. This scent association is known as associative learning—the process by which an event, item, or scent becomes linked to another because of an individual’s past experiences (Herz, 2002). When you think back on positive summer recollections, you often remember the colors, scents, and flavors that go along with those memories. When it comes to smell, perhaps it’s the scent of coconut or the salty ocean breeze that reminds you of days spent at the beach. Or, it could be that the smell of conifers and damp earth transport you back to summer camp in the mountain woodlands. Some scent associations may evoke a positive mood for you and a negative mood for someone else. It’s really all about the experience associated with the scent. Maybe the smell of gasoline triggers the memory of an unforgettable road trip. Perhaps the smell of charcoal or burning wood summons memories of summer barbeques and bonfires. The point is this: Which scents remind you of summer, and how can you incorporate these fragrances into your life to improve your mood on an ordinary summer’s day? One answer may be in the form of an aromatherapy mood spray. Aromatherapy Mood Sprays One way you can incorporate scent into your day is through the use of aromatherapy mood sprays. These sprays, when made with non-toxic aromas like those from essential oils, can help to trigger positive summer remembrances, improve your mood, and perhaps even improve your productivity during the not-so-laidback parts of an ordinary summer day. Aromatherapy mood sprays are easy to make and use. When made in small batches, each batch can feature a scent that kindles a different memory or feeling. You can store various aromatherapy mood sprays throughout your home, car, office, or any other place where you want to trigger a specific frame of mind from time to time. For example, if I want to focus and get my work done for the day so I can head outside to enjoy the warm summer rays of the sun, I might spritz a scent near my desk that reminds me of rain, paper, and the smell of a sharpened pencil. These scents remind me of intense times of study in my college days, and this reminder always puts me in a focused mindset. After I finish my work, I may spritz a bit of a scent around myself just before I walk out the door that makes me think of sunshine, a flowery meadow, and a warm breeze—all scents that energize me and get me in the mindset to head outdoors. Another benefit of using aromatherapy mood sprays to improve your mindset is that you only need a little bit to trigger a scent memory. This minimal amount is good news as it helps your spray last longer. While the scent may not remain in the air for hours on end, a few short minutes is just enough time to trigger the emotion or feeling you desire. This brief exposure to your scent of choice is often a better option than diffusing your scents in an essential oil diffuser. Diffusers can infuse the air in a room with a scent for hours on end and use a more significant amount of your essential oil stash—making aromatherapy mood sprays a more economical and sustainable choice. Now that you know how to use an aromatherapy mood spray to influence your mood positively, let’s look at how you can go about making them. How To Make An Aromatherapy Mood Spray To make an aromatherapy mood spray, you will need 2-3 ingredients as well as one or more 1-ounce glass spray bottles with a spray top. A Liquid Base The first ingredient you will need is either pure water or some sort of hydrosol. Water is the most straightforward, most accessible of the two options. However, if you want the added benefits of a hydrosol, I would highly recommend using one of these lovely herbal essences as the base of your aromatherapy mood sprays. Hydrosol benefits will vary depending on the hydrosol you choose to use. If you were to use a peppermint hydrosol, your aromatherapy mood spray may have a more energizing or awakening benefit to it. On the other hand, if you wanted your mood spray to set the tone for relaxation, you may want to choose a lavender or chamomile hydrosol to use as your base. Hydrosols can be purchased online from suppliers, but you can also make them yourself at home. Homemade hydrosols aren’t quite the same as a hydrosol produced from a still, but they can serve as an easy option for the base of your spray. You can learn more about hydrosols and how to incorporate them into everyday life in the post, 4 Everyday Ways To Use Hydrosols. Essential Oils The next ingredient you will need is one or more essential oils. A single essential oil can be used on its own in an aromatherapy mood spray, or it can be combined with other essential oils to create a blend that is used in the spray. I’m a big fan of blending essential oils to create pleasing scents. Not only is it easy to do, but it’s a creative outlet that can grow into much more than a hobby if you want. A Solubilizer The last ingredient you will need is Solubol, which is optional, so let me explain. Solubol is a compound produced from ethylene oxide, sorbitol, and lauric acid that helps an ingredient dissolve in a solvent in which it would not usually dissolve. Because water (and hydrosols) and essential oils will not mix, since one is water and one is oil, a solubilizer can help the two combine—keeping the essential oils from floating on the surface of the liquid. When it comes to using essential oils, this can be beneficial for a couple of important reasons. First, if you don’t use a solubilizer, you’ll have to shake your aromatherapy mood spray well each time before you use it to mix the essential oils with the water. Next, if there’s a chance that the spray settles on the skin or even on furniture, particularly wood surfaces, the water will eventually evaporate, leaving tiny essential oil droplets on the skin or the wooden surface. This exposure to undiluted essential oils can have unwanted effects over time, such as causing sensitivity to the essential oils or surface damage to the wood. Using a solubilizer can help minimize both of these issues. Again, the choice is ultimately up to you. Putting It All Together After you have all of your ingredients, you will need to take your 1-ounce glass bottle, nearly fill it with 1-ounce of either water or hydrosol, add 12 drops of your essential oil, and add 48 drops of Soluble (4 drops of Soluble for every 1 drop of essential oil), if using. Place the cap tightly on the bottle and shake well. Label the bottle with the mood it evokes, and let it sit for 24-48 hours to rest before using. This resting period will ensure that the scents of the essential oil penetrate the water base of the aromatherapy mood spray. You can store your aromatherapy mood spray unrefrigerated in the area you plan on using it, but you’ll need to make a fresh batch every few weeks unless you add a preservative to your spray, such as NataPres, Leucidal Liquid SF, or Phytocide Aspen Bark. If you store your spray in the refrigerator, you may be able to extend the shelf-life to 3-4 weeks. It’s a good idea to open the bottle and check the liquid once a week to make sure nothing is floating or growing in the water and that the smell hasn’t changed. You wouldn’t want your positively associated scent memory to become a negatively associated one! Now that you know how to make an aromatherapy mood spray, let me share some essential oil blends linked to some lovely summer memories. Having these blends on hand will help you get started making and using aromatherapy mood spray yourself. Essential Oil Blends for Summer As I said before, it can be fun to create your own essential oil blends, but if you want something quick and easy, these essential oil blend formulas are just the thing you need. Here are 5 essential oil blends that are a perfect fit for summer. Summer Days Think of summer days gone by—days filled with sunshine, blooming flowers, and fresh breezes—with this mood-boosting reminder of summers past. 5 drops tangerine (Citrus reticulata) essential oil 3 drops lavender (Lavandula angustifolia) essential oil 2 drop lime (Citrus aurantifolia) essential oil 2 drop spearmint (Mentha spicata) essential oil Summer Rain Warm, fresh, and calm. That is how one would describe this aromatic essential oil blend. It will make you want to settle in with a glass of tea and a good book while you wait out a passing summer rain. 6 drops lavender (Lavandula angustifolia) essential oil 4 drop bergamot (Citrus bergamia) essential oil 2 drop clary sage (Salvia sclarea) essential oil Good Vibes Summer’s in the air, and the good vibes can be felt all around. This essential oil blend is perfect for those relaxing summer days, or for those times when you wish you could get away from it all. 5 drops Virginian cedarwood (Juniperus virginiana) essential oil 3 drops patchouli (Pogostemon cablin) essential oil 4 drop lavender (Lavandula angustifolia) essential oil Fresh-Cut Grass Nothing says summer like the scent of fresh-cut grass. This aromatic essential oil blend is sure to put you in a centered, yet energized state of mind. 6 drops lemon (Citrus limon) essential oil 3 drops basil (Ocimum basilicum) essential oil 3 drop Douglas fir (Pseudotsuga menziesii) essential oil Coastal Waters Are you craving the beach? If so, the scent of this essential oil blend is sure to transport you to coastal waters, slow days, and cool summer breezes. 4 drops Virginian cedarwood (Juniperus virginiana) essential oil 4 drops Douglas fir (Pseudotsuga menziesii) essential oil 3 drop sweet orange (Citrus sinensis) essential oil 1 drop rosemary (Rosmarinus officinalis) essential oil Safety Note: Please research essential oils before using them on yourself or in your home. Some essential oils are contraindicated for those who are pregnant, have chronic health conditions or are taking certain medications, and for certain age groups. It is wise to make sure any oils you choose to use are a good and safe fit for you before using them. Are You Ready For A Summer Mood Boost? Whether you are longing for the beach or the mountains, for summer gardens or picnics in the meadow, you can bring the aromas of summer to you with these aromatherapy mood sprays. So which aromatherapy mood spray will you make first?? Snap a photo of your summer mood spray blend, and share it on your Instagram feed or Stories, complete with your associated mood or memory. Don’t forget to tag both @herbalacademy and @growingupherbal so we can share your summer memories with you! 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. REFERENCES Herz, R.S. (2002). Do scents affect people’s moods or work performance? [Online Article]. Retrieved from https://www.scientificamerican.com/article/do-scents-affect-peoples/ Knasko, S.C. (1992). Ambient odor’s effect on creativity, mood, and perceived health. Chemical Senses, 17(1), 27–35. https://doi.org/10.1093/chemse/17.1.27

If you're looking for the benefits of a clinically validated dose of Urolithin A supplementing with Mitopure is superior to drinking pomegranate juice Pomegranates vs. Mitopure (Urolithin A) We all know that diet plays a critical role in healthy living and promoting longevity, and at the heart of a healthy diet is an abundance of vegetables and fruit. These foods support our health by supplying us with vitamins, minerals, fiber, and phytonutrients, including polyphenols and antioxidants. While there is no question that fruits and vegetables must be a staple in any wellness plan, research suggests that some of their beneficial nutrients may not be readily used by us. The key to how we utilize certain nutrients may rest on the composition of our microbiome. Nutrient absorption and the microbiome The human microbiome plays a critical role in the integrity of our gut lining, which in turn plays a role in how we absorb nutrients from the foods we eat. For example, the microbes in our GI tract influence the pH of the intestines, which can affect nutrient absorption of minerals such as calcium. The organisms inhabiting our gut impact our ability to benefit from the nutrients in our food in another way. The microbiome produces postbiotics, the health-promoting compounds created as metabolic byproducts by the microbes living in our gut. Our microbiome is highly individualized, so there is much variability in our ability to produce postbiotics. Such is the case with Urolithin A, a powerful postbiotic synthesized by the microbiome from polyphenolic compounds in pomegranates, berries, and nuts. This leads to the question, what is better, a pomegranate or Mitopure? Health benefits of pomegranates Pomegranates may be one of the healthiest fruits we can consume. They are rich in vitamins K, C, and B6, as well as folate and potassium. They are also high in polyphenols and antioxidants, which can prevent damage to cells caused by free radicals. In fact, pomegranate juice has three times as much antioxidant activity as red wine and green tea, making it one of the richest sources of antioxidants we can consume. Numerous studies have demonstrated the health benefits of pomegranates. They may help in: Preventing cardiovascular disease Inhibiting cancer growth Easing arthritis symptoms and joint pain Slowing down skin aging They also possess antimicrobial properties[2]. Urolithin A in pomegranate Pomegranates may offer a unique health effect due to the two polyphenols naturally found in the fruit. Ellagitannins (ETs) and ellagic acid (EA) are converted by the gut microbiome into Urolithin A (UA). This particular postbiotic has been shown to slow down the aging process by increasing mitophagy and reducing inflammation. With over a decade of research behind this metabolite, people may question if they should consume more of this fruit in their diet. While an argument certainly can be made to include pomegranates as part of a healthy diet, there are a few things to note in the research that may weigh in on your decision to consume them regularly. Much of the research done on pomegranates uses the pith and peel of the fruit[4]. This constitutes the white membrane between the seeds and the leathery outer peel that is often discarded and not consumed. The juice of the pomegranate has also been well studied[5], however, juice can be a significant source of sugar. One cup of pomegranate juice has roughly 30 grams of sugar which can be problematic for people who are trying to limit their sugar and carbohydrate intake. When it comes to Urolithin A, research has shown that about 66% of adults do not have the balance of microorganisms in their gut to create a therapeutic level of it from dietary sources. The only way to ensure that you are getting a clinically proven dose of Urolithin A is from direct supplementation. If you are one of the lucky few who can metabolize Urolithin A naturally, you'd have to consume an 8oz glass of pomegranate juice (with its 32g of sugar) to get the same amount of Urolithin A that you could get by taking 2 Mitopure softgels with absolutely no sugar content (and they'd work regardless of your gut microbiome makeup). Benefits of Mitopure Mitopure delivers 500 mg of highly pure Urolithin A. Numerous clinical trials have shown UA's promising health benefits across an expansive list of age-related diseases by supporting mitochondrial health. The mitochondria are the cellular powerhouses of energy creation and their decline in function is thought to be a key contributor to the aging process. By upregulating mitophagy, the process by which damaged mitochondria are essentially recycled, UA may be able to protect cells from age-related decline. It’s no surprise that mitochondria are highly concentrated in metabolically active tissue such as muscles. Muscle loss is a hallmark of aging and recent research shows that supplementation with UA for two months improved markers of muscular strength in older adults without a change in their exercise routine[8]. Change in muscle endurance after taking Mitopure The trial, published in JAMA Network Open, demonstrated that daily supplementation with Mitopure was a safe and effective way for older adults to support muscle health. Over a decade of study by world-renowned experts in longevity research has led to the development of Mitopure as the only clinically tested Urolithin A supplement. The ground-breaking science is prompting more study into the benefits of UA, including investigating its role in reducing age-related inflammation. As highly respected institutions such as the Buck Institute of Aging and UConn Research Lab join the team studying this novel metabolite, it is no doubt that Urolithin A will become a foundational element in promoting longevity and health. Comparison of the amount of different compounds detected after taking different supplements The bottom line While pomegranate may be a delicious and healthy part of the diet, it cannot be used as a way to ensure you are getting enough Urolithin A to acquire any health benefit. Most of us don’t eat pomegranates daily and even if one did, only 1 in 3 people can make Urolithin A. Of those who can make it, it likely won’t be enough to encourage the improvements in health markers that direct supplementation does. Mitopure delivers six times the amount of pure UA than diet alone, and it is the best way to reap the benefits of this incredible nutrient. Original article TIMELINE NUTRITION Discover its innovative products here Do you want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. IN COLLABORATION AND AFFILIATION WITH TIME LINE NUTRITION. Gabriela Anna Holistic Health Coach Request a free discovery call +34 604 398 948 Written by Jen Scheinman, MS, RDN, CDN References ↑Gil MI, Tomás-Barberán FA, Hess-Pierce B, Holcroft DM, Kader AA. Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing. J Agric Food Chem. 2000;48(10):4581-4589. doi:10.1021/jf000404a ↑Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3:100. doi:10.4103/2277-9175.129371 ↑D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in Molecular Medicine. 2021;27(7):687-699. doi:10.1016/j.molmed.2021.04.009 ↑Fahmy HA, Farag MA. Ongoing and potential novel trends of pomegranate fruit peel; a comprehensive review of its health benefits and future perspectives as nutraceutical. J Food Biochem. 2022;46(1):e14024. doi:10.1111/jfbc.14024 ↑Fahmy H, Hegazi N, El-Shamy S, Farag MA. Pomegranate juice as a functional food: a comprehensive review of its polyphenols, therapeutic merits, and recent patents. Food Funct. 2020;11(7):5768-5781. doi:10.1039/D0FO01251C ↑Singh A, D’Amico D, Andreux PA, et al. Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population. Eur J Clin Nutr. Published online June 11, 2021:1-12. doi:10.1038/s41430-021-00950-1 ↑D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in Molecular Medicine. 2021;27(7):687-699. doi:10.1016/j.molmed.2021.04.009 ↑Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial | Geriatrics | JAMA Network Open | JAMA Network. Accessed February 3, 2022. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788244?utm_source=twitter&utm_medium=social_jamajno&utm_term=6220908704&utm_campaign=article_alert&linkId=148883675

On an intuitive and experiential level, many of us are aware of the connection between scent and mood. Though some may tune into the significance of scent more consciously than others, our sense of smell is intimately related to our emotions and even cognitive function and spatial awareness (Fifth Sense, 2021). Furthermore, appealing scents enhance our lives. We can all relate to the feeling of walking into a room that smells divine. Be it fresh-baked bread, lavender, pine needles, or a simmering herbal vegetable soup, smell has the power to evoke emotion—and the loss of it can have detrimental effects. In addition to our intuitive knowledge about the relationship between scent and psychology, science and herbal traditions have quite a bit to say about this connection. Whether you are looking to ease anxiety, enhance your focus, or create a cozy atmosphere, aromatherapy is a powerful way to influence mood. Aromatherapy: New Terminology, Ancient Practice Though the practice of working with scent to evoke a particular feeling is an age-old art, it was not until the 1900s that French chemist and perfumer René-Maurice Gattefossé identified aromatherapy as a distinct discipline with applications for wellness (Ratajc, n.d.). However, though aromatherapy may not have been formalized as a discipline in this way until relatively recent history, scent has long been used in this manner. We know that when we smell something good we often want to move closer to it—and when we smell something bad it can make our stomachs turn. In fact, Ayurveda and other health traditions view all stimuli absorbed through the five senses as having the potential to lead us to either health or illness. As one of my Ayurveda teachers said, “If a smell can make you sick, why can’t a smell make you well?” Much in the same way that listening to enjoyable music or viewing a stunning natural landscape can evoke feelings of wellness and peace, working with scent is another way in which we can impact our well-being. Let’s take a deeper look at how scent and mood interact. The Science Behind Scent and Psychology Odor identification (being able to recognize something that you have smelled before) is incredibly important. A lack of sense of smell is linked to Alzheimer’s and Parkinson’s disease and can even indicate a higher likelihood of dying within 5 years (Pinto et al., 2014). Many of us are familiar with the loss of smell and taste as a symptom of COVID-19 and how troublesome that can be. However, people still commonly underestimate the power of smell. According to a study conducted by neuroscientist and smell expert Rachel Herz, 25% of people would rather lose their sense of smell than their smartphone (Fifth Sense, 2021)! So how do smell and mood relate? Smell is unique and potent in that there is a direct line of communication between the olfactory bulbs and the amygdala-hippocampal complex of the limbic system. This part of the limbic system, which the olfactory bulbs synapse into, plays a key role in governing our emotional responses, emotional memory, and spatial navigation (Fifth Sense, 2021). “None of our other senses have this level of targeted connection with the areas of the brain that process emotion, associative learning, and memory” (Herz, 2016, para 5). The link between sense of smell and memory is so well recognized that it has a special name: the Proust phenomenon, named after author Marcel Proust, who wrote about the taste of madeleines (tiny sponge cakes) and linden tea evoking powerful memories (Walsh, 2020). To further underscore the connection between emotions and scent, since emotions are processed in the same place as the primary olfactory cortex (within the limbic system), if one’s sense of smell is compromised, emotional processing is affected as well. This can lead to a decline in emotional well-being and even serious depression (Fifth Sense, 2021). Furthermore, the hypothalamus, which is connected to sexual behavior, is also part of the limbic system. Motivations for food and sexual behavior are closely related to the sense of smell. Scent is a well-known factor in sexual attraction and the ability to orgasm can even be compromised when one’s sense of smell suffers (Fifth Sense, 2021). Losing one’s sense of smell certainly puts a damper on the joy of tasting food. Without the ability to smell, we lose much of our capacity for tasting nuance and flavor in food. A chocolate cake tastes just plain sweet rather than possessing the multifaceted flavor of cocoa, fat, and its other tasty ingredients. True story—my sister tested positive for COVID-19 on her honeymoon en route from Paris to Italy—of all places! Sadly, she could barely taste any of the fabulous Italian food the newlyweds procured for mealtimes. She reported that her sense of taste was basically reduced to detecting sweet, sour, and salty. Fortunately, her sense of smell—and therefore taste—came back within a few days. However, her experience highlights the intertwining of taste and smell. Scent and Mood: Science and Tradition There is clearly a distinctive link between scent, mood, and memory. However, depending upon how the individual interprets a particular smell (as in the case of associated memories), the resulting mood and emotions triggered may vary from person to person. A single smell may not evoke the same feeling from one person to the next. That said, there is a significant body of knowledge in both modern science and herbal tradition that points to the connection between specific scents and psychological states. Lavender (Lavandula spp.) Lavender is well respected by herbalists across traditions for its soothing, calming qualities. According to Ayurveda, lavender has a cooling energy and though it is tridoshic, appropriate for all doshas, is particularly suited to pitta dosha due to its calming, cooling energy, and ability to promote feelings of contentment (Halpern, 2012). Herbalist Maria Noel Groves (2016) describes lavender as promoting emotional and spiritual calm. There has been a fair amount of scientific research that points to lavender’s capabilities. To give one example, 80 mg of Silexan, a lavender oil preparation, was given to participants across several clinical trials for a period of 6 to 10 weeks. The findings were significant. The lavender oil preparation was found to significantly reduce anxiety after 2 weeks in patients with anxiety disorders who were below the threshold of diagnosis. The Silexan was also shown to assist with sleep and somatic complaints (Kasper et al., 2018). In the research mentioned above, lavender was administered orally. However, the same calming effects of lavender are experienced when the floral aroma of lavender is inhaled as an essential oil or other preparation made from the whole flower bud. One study of 200 dental patients showed that inhaling ambient lavender and orange essential oils while in the waiting room significantly reduced anxiety and improved mood (Lehrner et al., 2005). In my Ayurveda practice, I often suggest that clients who struggle with sleep diffuse lavender essential oil in the evening an hour or two before bedtime to assist the nervous system in winding down in preparation for sleep. If you have an office that serves the public, you may want to consider diffusing pleasing essential oils such as lavender in the waiting room and/or restroom. I have even experienced lavender oil diffused in the restroom of a tattoo artist—as a client, I can attest to the comforting effect! Bergamot (Citrus bergamia) Bergamot is another aromatic, citrusy-scented herb that has demonstrated its effectiveness in enhancing mood and promoting relaxation. In one study, 57 adults were exposed to ambient bergamot essential oil for 15 minutes; those exposed to the bergamot aroma demonstrated significantly more positive emotions than the control group (Han et al., 2017). In another study of 109 surgery patients, those who inhaled a diffusion of bergamot essential oil showed a significant reduction in preoperative anxiety compared to the control group (Ni et al., 2013). Aromatherapists underscore bergamot’s capacity for promoting relaxation and reducing stress and thus being an effective aromatherapy choice in addressing burnout (Rogers, n.d.). So, if you wish to promote feelings of calm, bergamot, like lavender, is a pleasing and useful herb that is perfectly suited for diffusion. Aromatherapy and Tradition While science offers much support for the application of aromatherapy in influencing mood, it is also helpful to turn to tradition to guide us as to which scents to choose for one’s particular desired outcome. Here are a few tips from Ayurveda on the effects and energetics of different botanical aromas (Halpern, 2012; Tirtha, 1998). Holy basil/tulsi (Ocimum tenuiflorum): Balances vata and kapha doshas, may increase pitta dosha if used excessively. Clears the mind, is sattvic, purifies the air, and promotes intuition. Eucalyptus (Eucalyptus spp.): Clears negative thoughts and opens the mind. Ideal for vata and kapha doshas. Jasmine (Jasminum officinale): Particularly balancing for pitta dosha, may help to uplift heavy emotions, as in cases of mild depression. Lavender (Lavandula spp.): Calms the nervous system and smoothes out emotions. Appropriate for all three doshas. Rose (Rosa spp.): Nourishes the heart center and promotes love, compassion, and devotion. Particularly balancing for pitta and vata doshas due to its sweet, nourishing energetics. Rosemary (Salvia rosmarinus): Soothes headaches and emotional tension. Is a well-known memory enhancer and may be useful for depression and anxiety. Ideal for pitta and vata doshas. Peppermint (Mentha x piperita): Clarifying for the mind, head, and sinuses. On a personal note, I find the scent of peppermint essential oil to be incredibly cheerful—and diffusing it in the bathroom creates a clean-smelling, appealing atmosphere. Safety Considerations When working with essential oils, particularly around children and pets, it’s always important to consider safety. This Guide to Essential Oil Safety is a great place to start. In Closing, After reading this article, my hope is that you will have an enhanced appreciation for your sense of smell. Our ability to smell is intimately linked to mood, appetite, arousal, and even cognitive and spatial function. Though there is much scientific research and traditional wisdom to support the connection between specific aromas and mood, it’s helpful to remember that we each have our own memory maps when it comes to scent. Pay attention to how you respond to different aromas—by fine-tuning your self-awareness when it comes to scent and mood, you can better curate your own mood atmosphere through the use of scent. Want to dive deeper into the practice of working with scent? Check out our Online Natural Perfumery Course and follow your nose into a new chapter of herbal education. The Natural Perfumery Course includes all the information you need to start blending your own botanical perfumes at home today, including over 20 recipes, a special collection of perfumery plant monographs, simple rituals for incorporating them into your lifestyle, expert guidance, and beautifully illustrated downloads for safety, sustainability, techniques and more. Do you want to learn more? Discover courses here In collaboration and affiliation with Herbal Academy Posted By Greta Kent-Stoll 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. REFERENCES Groves, M.N. (2016). Body into balance: An herbal guide to holistic self-care. Storey Publishing. Halpern, M. (2012). Principles of ayurvedic medicine. California College of Ayurveda. Han, X., Gibson, J., Eggett, D.L., & Parker, T.L. (2017). Bergamot (Citrus bergamia) essential oil inhalation improves positive feelings in the waiting room of a mental health treatment center: A pilot study. Phytotherapy Research: PTR, 31(5), 812–816. https://doi.org/10.1002/ptr.5806 Herz, R. (2016). The role of odor-evoked memory in psychological and physiological health. Brain Science, 6(3), 22 https://doi.org/10.3390/brainsci6030022 Kasper, S., Muller, W., Volz, H-P., Moller, H-J., Koch, E., & Dienel, A. (2018). Silexan in anxiety disorders: Clinical data and pharmacological background. The World Journal of Biological Psychiatry, 19, 6. https://doi.org/10.1080/15622975.2017.1331046 Lehrner, J., Marwinski, G., Lehr, S., Johren, P., & Deecke, L. (2005). Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Physiology & Behavior, 86(1-2), 92–95. https://doi.org/10.1016/j.physbeh.2005.06.031 Ni, C.H., Hou, W.H., Kao, C.C., Chang, M.L., Yu, L.F., Wu, C.C., & Chen, C. (2013). The anxiolytic effect of aromatherapy on patients awaiting ambulatory surgery: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 927419. https://doi.org/10.1155/2013/927419 Pinto, J. M., Wroblewski, K. E., Kern, D. W., Schumm, L. P., & McClintock, M. K. (2014). Olfactory dysfunction predicts 5-year mortality in older adults. PloS one, 9(10), e107541. https://doi.org/10.1371/journal.pone.0107541 The Psychology and Quality of Life Impact of Smell Loss. (2021). Fifth Sense. Retrieved June 16, 2023, from https://www.fifthsense.org.uk/psychology-and-smell/. Ratajc, P. (n.d.) What is aromatherapy? The dividing lines between feel-good and medicine. Tisserand Institute. https://tisserandinstitute.org/what-is-aromatherapy-petra-ratajc/ Rogers, K. (n.d.) Burnout & bergamot. The School of Aromatic Studies. https://aromaticstudies.com/burnout-bergamot/ Tirtha, S. (1998). The Ayurveda encyclopedia. Ayurveda Holistic Center Press. Walsh, C. (2020). What the nose knows. Harvard Gazette. https://news.harvard.edu/gazette/story/2020/02/how-scent-emotion-and-memory-are-intertwined-and-exploited/