The Amazing Benefits of Stinging Nettles, with Recipes

If I told you there was a plant that offered an amazing range of nutrients, eased allergy suffering, reduced inflammation, treated arthritis, healed rashes, cured anemia, and improved energy, you would want to know about it, right? Stinging nettles (Urtica dioica) are a superfood, super-medicine, and all around superstar of the plant world.

Nettles have a long history, appearing in the writings of the ancient Greeks, ancient Egyptians, and Roman armies. Their fibers were found in artifacts from the Bronze age and early indigenous American cultures. Nettles are found growing all over the world and in forests and fields near you. They are readily available as a bulk herb and supplement at health food stores. You can incorporate nettles in your diet by creating amazing culinary delights or by steeping them as a tea when you just feel like you need some super powers. There is a lot that you should know about nettles.

Nettles – the Super-Green Superfood!

Nettles pack a powerful punch of nutritional value, making them an excellent superfood and tonic. They contain high levels of iron, calcium, vitamin C, vitamin A, vitamin K, potassium, magnesium, and more chlorophyll than almost any other plant. They have been used throughout history to restore energy to the sick and stimulate sluggish metabolic and lymphatic systems in the spring.

When consumed as a broth, tea, or even a traditional beer, nettles are an age-old cure for scurvy, anemia, low energy, and general depletion from illness or fever. Nettle tea can be extremely useful as a mother’s helper to bolster prenatal nutrition and to increase milk production for breastfeeding. The high nutrient content, combined with all the other positive benefits, makes nettles a worthy daily health supplement. Whether this is in the form of a capsule, tincture, or fresh herb, it’s a good way to ensure you are taking care of yourself.

Nettles as All Around Medicine

Stinging nettle is one of those plants I like to call “Nature’s medicine chest.” It addresses such a wide variety of ailments both internally and topically, that it is always worth having on hand. Aside from the more prevalent treatments for arthritis and allergies, nettles act as an anti-inflammatory agent, addressing a variety of related conditions from sore muscles to gastrointestinal discomfort. The diuretic properties of nettles make them a useful treatment for urinary tract infections, issues with the bladder and kidneys, and enlarged prostate (BPH) for men. A reliable women’s health herb throughout the entire reproductive

Nettles alleviate a variety of issues encountered during menstruation, pregnancy, the postpartum period, and menopause making them a reliable women’s health herb for the entire reproductive cycle.

It is also thought that nettles aid in reducing blood pressure and lowering blood sugar. Externally, nettles treat eczema, burns, rashes, hives, and stimulate hair growth. As an astringent, it stops bleeding and can be applied in a powdered form to arrest nosebleeds. When it comes down to it, nettles belong in your medicine cabinet in some form, much like band-aids. Really.

Nettles as Arthritis Treatment

Although the sting of the stinging nettle is uncomfortable when you encounter it out on a walk, the prickly hairs on the stem and leaves actually reduce the pain and swelling of arthritis. If you pick  nettles with your bare hands, your fingertips may be numb for hours afterward. Urtification, or basically flogging the affected area with stinging nettles, is a practice documented over the last two thousand years. Research has shown that the “sting” of nettles both interferes with pain signals in the body and releases anti-inflammatory compounds to treat arthritic conditions. Taken internally, nettles have been found to support bone and joint health, deliver a healthy dose of boron, balance hormones that affect arthritic conditions, and flush uric acid buildup from the affected joint areas. With plenty of not-so-great-for-you pain relief available these days, it’s nice to have this natural, safe, herbal go-to available for daily management.

Nettles as Allergy Treatment

For a large number of the population suffering from allergies and hay fever, nettles can be a great ally. It is most commonly taken in the form of freeze-dried capsules during periods of seasonal allergies, to reduce inflammation of the affected tissues. Nettles are thought to reduce the histamine levels produced by the body as an allergy response, thus alleviating the allergy symptoms. Many people have reported that itchy eyes, sneezing, runny noses, and stuffy sinuses are treated as effectively, if not more so, by stinging nettle than over the counter allergy medications. They will also leave you feeling energized rather than drowsy. I have always thought it was a wonderful coincidence that nettles start growing in the spring just as pollens are coming out, and continue into the summer and height of pollen season.

Benefits and Use of Stinging Nettles for Other Ailments

Stinging nettles are a blood purifying, anti-inflammatory, antimicrobial, detoxifying antioxidant with more health benefits than we can list.

  • May treat many skin problems from acne to eczema
  • Stimulates lymph system
  • Stimulates immune system
  • Support adrenal glands
  • Supports thyroid
  • Supports prostate
  • Supports the spleen
  • Supports the pancreas
  • Supports entire endocrine system (hormonal system, glands)
  • Good for menstrual cramps, bloating, PMS
  • Relieves menopausal symptoms
  • Relieves arthritis symptoms
  • Promotes release of uric acid from joints
  • Supports the kidneys
  • May break down kidney stones
  • Helps with respiratory tract infections and respiratory inflammation
  • Helps asthma sufferers
  • Strengthens the fetus in pregnant women
  • Promotes milk production for breastfeeding
  • Improves blood clotting
  • Relieves pain and symptoms from osteoarthritis
  • Reduces inflammation
  • Reduces likelihood of prostate cancer
  • Eliminates allergic rhinitis
  • Reduces hypertension
  • May reduce nausea
  • Alleviates diarrhea
  • Helps with gastrointestinal disease, IBS, and constipation
  • Reduces gingivitis (when used in mouth)
  • Removes and helps prevents plaque buildup (when used in mouth)
  • Has been shown to help treat Alzheimer’s disease
  • Provides relief for neurological disorders like MS, ALS, and sciatica
  • Destroys intestinal worms and other parasites
  • It’s antifungal. Kills Candida along with other yeast and fungi

How to Find Nettles

Nettles can be found growing in moist soils at the edge of forests, in fields, along ditches and near streams or marshy areas. With a good plant ID guide and advice from local foragers, you can venture out and gather your own nettles all through the spring months. You can also purchase nettle seeds from heirloom seed companies and plant them in your garden. I have found that the rhizomes from wild nettle patches transplant nicely into my garden. They love my compost pile. With a little water, you can keep them going through the summer. Nettles are very easy to dry and use throughout the rest of the year when they aren’t found growing outside. If you do not have access to foraging areas or garden space, you can always purchase dried nettle leaf and a variety of nettle supplements. In the Spring, grocery stores will sometimes carry fresh, wildcrafted nettles.

Wellness Nettle Broth Recipe

I have found when I am feeling under the weather, or I am just in need of some solidly green food at the end of the winter, a nettle broth is perfect. It leaves me feeling healthy and energized.

Ingredients

  • 2 cups of fresh stinging nettle tips (or 1 cup dried)
  • 1 medium onion finely chopped
  • 4-5 cloves fresh minced garlic
  • 2 Tbs fresh grated ginger root
  • 1 burdock root peeled and chopped fine (or 4 Tbs dried)
  • 4 cups vegetable broth, miso broth, or bone broth
  • 1 Tbs olive oil
  • dash of tamari or Bragg’s Liquid Aminos
  • salt and pepper to taste

In a large pot, sauté onions until translucent. Add burdock root, garlic, and ginger and sauté a few more minutes. Add broth and bring to a boil. Add nettles, turn down to a simmer, and stir occasionally until the nettles are soft and fully cooked. (This breaks down the prickly hairs, and your tongue will thank you.) Add tamari or Bragg’s and season to taste.

Stinging Nettle Homemade Toothpaste Recipe

The boron in stinging nettles is an essential element for bone health that helps bones and teeth retain calcium. Therefore, it is a great addition to homemade toothpaste.

Homemade toothpaste is easy. If you don’t have one of the ingredients, leave it out or substitute something similar. Mix it up, and experiment.

  • 2 Tbsp nettle powder
  • 1 tsp Irish moss powder
  • 1 tsp bladderwrack powder
  • 1 drops liquid stevia
  • 5 drops peppermint essential oil
  • 1 tsp unrefined sea salt
  • 1 tsp baking soda

Add dry ingredients together and mix. Add wet ingredients and a little bit of distilled water to get your desired consistency.

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What Can Epsom Salts Do For you?

Epsom salt is not actually salt; it is a mineral compound, magnesium sulfate. It looks like large salt crystals, dissolves easily in water, and has many uses for health, beauty, and the garden.

There are different grades of Epsom salt, one for agricultural and one for personal use. For personal use, look for USP or the “drug facts” list on the label.

Why Take an Epsom Salt Bath?

Epsom salt baths are relaxing and therapeutic. They are a long known treatment for skin issues like eczema and acne, muscle soreness (well known within the bodybuilding community!), inflammation, bruising, swelling, and strained or torn muscles and ligaments. Epsom salt baths are also a wonderful aid for detoxing and an easy means to up your intake of both magnesium and sulfate.

Why We Need Magnesium

Magnesium is crucial to our health. It is a key mineral for metabolic processes that play a role in more than 300 chemical reactions in the body. It helps the body regulate enzymes and aids in electrical impulses, toxin elimination, muscle control, and more. The University of Maryland Medical Center site states, “Every organ in the body, especially the heart, muscles, and kidneys, needs magnesium. This mineral also contributes to the makeup of teeth and bones. Magnesium activates enzymes, contributes to energy production, and helps regulate levels of calcium, copper, zinc, potassium, vitamin D, and other important nutrients in the body.”

It is believed that most of us do not get as much magnesium as we need from our diet due to depleted soil and municipal water, which is stripped of minerals during the purification process.

How to Properly Take an Epsom Salt Bath or Soak

You will commonly see directions suggesting 2 cups to a normal size bath, more for an oversized bath, with a 12-15 minute soak. David Jockers DC, MS, CSCS, suggests a much more individualized measurement and a much longer soak. He recommends the amount be determined by the individual’s weight. The following is for a standard size bathtub:

  • Children under 60 lbs: ½ cup
  • Individuals between 60-100 lbs: 1 cup
  • Individuals between 100-150 lbs: 1½ cups
  • Individuals between 150-200 lbs: 2 cups
  • For every 50lbs more – add an additional ½ cup of salts.

As for soaking time, he says the first 20 minutes pulls out toxins while the second 20 minutes allows the body to soak up the magnesium and sulfate.

He also cites the following contraindications: pregnancy, open wounds or burns, or cardiovascular disease (without your healthcare practitioners knowledge).

For muscle soreness an Epsom salt bath is one of the best things you can do, but if your goal is detoxification, first do a dry brush rub to remove dead skin and open up your pores. This takes about five minutes. Take your time. When you finish soaking, consider hot and cold hydrotherapy.

Combine Epsom Salt With Other Ingredients

You can add additional ingredients to your Epsom salt bath such as essential oils, baking soda, olive oil, coconut oil, apple cider vinegar, and more.

Essential oils are a natural compliment. The usual suggestion is 3-10 drops. Remember essential oils are medicinal. For recipes google “essential oils plus Epsom salts.” You will generate more than 400,000 hits.

Dr. Jockers suggests adding from 1 teaspoon to ½ cup of ginger or cayenne to “increase heat levels, which help you to sweat out toxins.” These herbs not only enhance the detoxification process, they are full of antioxidants as well.

Use Epsom Salt to Make a Compress or a Foot Bath

You can make a compress to relieve muscle pain. Start by dissolving Epsom salt in cold water with a ratio of 2 tablespoons for each cup of water. Use a cotton washcloth to soak up the solution and apply to affected area.

To create a footbath, use one cup of Epsom salt to a basin of warm water. Soak your feet to alleviate tired aching feet, sprains, and fungal infections of the feet or toenails. Footbaths also allow the body to soak up magnesium and release toxins (though perhaps not as much as a full body soak).

Use Epsom Salt as a Laxative

Epsom salt can be used as a laxative, though care must be taken. It is possible to overdose on magnesium that is ingested and there are several contraindications for this use. Check out this article on Drugs.com for more information and pertinent warnings.

Use Epsom Salt in the Garden

Epsom salt is used as a fertilizer and an insect deterrent in the garden and for houseplants. Roses, peppers, and tomatoes, in particular, tend to benefit from its use. A trail of Epsom salt sprinkled around an area deters slugs and raccoons.

Additional Uses of Epsom Salt

There are many ways to use Epsom salt. Here are a few:

  • Remove a stubborn splinter. (Soak area for a few minutes prior to removal to decrease inflammation and swelling and to soften the splinter.)
  • Clean out washing machine. (Pour 1 cup into machine and run through normal cycle.)
  • Clean bathroom grout. (Use equal amounts of Epsom salt and dishwashing detergent.)
  • Use as an abrasive to clean pots and pans.

But there’s nothing better than an Epsom salt soak when your sore. If you experience muscle soreness due to an autoimmune disease, check out Hypothyroidism – Natural Remedies, Causes, and How To Heal the Thyroid and Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases.

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Steps To Help Minimize Vaccine Side Effects

The vaccine debate is never without controversy but there are ways to minimize the side effects and possible damage from the ingredients in vaccines, ingredients that can include heavy metals and chemical adjuvants. It takes a bit of preparation and planning but is well worth the effort.

Related: How To Detoxify and Heal From Vaccinations – For Adults and Children

Step 1 – One hour before being vaccinated, take a dose of a fish oil supplement

This is because eicosapentaenoic acid or EPA (one of the omega 3 fatty acids found in fish oil supplements) is a potent immunosuppressant. While normally if you take a high dose of EPA you will be more susceptible to infections, in the case of an immune adjuvant reaction you want to reduce it. Taking the fish oil supplement one hour before a shot will block the ability of a very powerful adjuvant called lipopolysaccharide (LPS) to cause brain inflammation.

Ideally, the product to take would be an Omega 3 marine lipid – one that is cold-extracted and certified to be free of mercury and pollutants. Examples such as “quality greenlip mussel supplements” are available online. Even better, the product could and should contain antioxidants with a high ORAC value. ORAC stands for oxygen radical absorbance capacity and refers to a food’s antioxidant value. For example, high ORAC foods are therapeutic foods, as opposed to simply nutritionally fulfilling foods and include vibrantly colored fruits and vegetables – red, orange, yellow, and purple.

Continue with regular doses of this supplement or fish oil (even after the vaccination) to prevent inflammatory flare-ups. The recommendation is to carry on for at least a month.

Step 2 – Immediately before vaccination (or as soon as possible)

Take a calcium supplement. As this needs to be in contact with the mucous membranes of the mouth to do its work, hold it under the tongue until dissolved.

Step 3 – Immediately after a vaccine injection

Apply an ice pack to the injection site to inhibit blood flow to the area and prevent the vaccine ingredients from spreading into the blood and surrounding tissues. This is especially important for vaccines that contain adjuvants. Remember to take your own ice pack with you because of the necessity of applying it quickly.

Once you are home, keep applying that cold pack regularly throughout the day – and even the next day if needed.

Step 4 – Within two hours of vaccination

Take a dose of homeopathic Thuja Occidentalis 30C.

Repeat the dose every 12 hours to complete a total of 3 doses and no more. Thuja is available at health food stores that carry homeopathic remedies as well as compounding pharmacies. There are also excellent homeopathic sources online. Homeopathy will continue to counteract any side effects even months or years later.

Recommended: Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

Step 5 – Finally, and as part of the healing process, include these supplements

  • Vitamin E (in a natural form that is high in gamma-E) can help to reduce the immune reactions and may also limit several of the inflammatory cytokines. Avocado oil and kiwifruit seed oil are both excellent sources of all the natural forms of vitamin E.
  • Take vitamin C (at a dose of 1000 mg) 4 times a day between meals as a potent anti-inflammatory (use in a buffered form and not as ascorbic acid). Any sign of loose stools could mean you have reached bowel intolerance of the vitamin – so immediately cut back on the dose.
  • Two further supplements that can provide extra protection against the toxic effects of vaccines are astaxanthin and zinc.

These are 5 very worthwhile suggestions for you, or any member of your family, to help the body recover from undergoing a vaccine shot.

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Hidden Food Allergies – How To Find Them – How To Eliminate Them

It is no surprise that conventional doctors and alternative practitioners do not tend to see eye-to-eye on the subject of food allergies. While conventional medical doctors acknowledge type 1hypersensitivity reactions (immediate reactions), there is little belief in delayed, hidden, or unrecognized allergic reactions and the role they play in acute and chronic medical conditions.

Alternative health care practitioners are more likely to understand the role of hidden allergies – how they impact the immune system and the gut and how addressing and eliminating these food sensitivities are essential to restoring health. Undetected food allergies are often related to recurrent infections, autoimmune diseases, diseases of the bowel, and ADHD. The book, Nutritional Medicine, lists more than 80 food allergy related conditions and diseases.

Reactions can occur hours or days after ingesting an allergen and they may not occur every time the food is ingested, making the identification of offending foods difficult to impossible, especially when several foods are at fault. Since medical testing for food allergies works well for 1 hypersensitivity allergens but is inconclusive for hidden allergens, the only way to identify hidden food allergies is through a well-planned and executed elimination diet.

Before You Start Your Elimination Diet

First make a list of every symptom you have from the top of your head to your toes. List every ache and pain, every rash, every digestive symptom, etc. It doesn’t hurt to rate severity, too.

How To Do an Elimination Diet

A thorough elimination diet generally excludes the following:

  • All known allergens
  • All milk products including cheese, butter, yogurt, kefir, cottage cheese, etc.
  • All corn and corn products including corn oil and high fructose corn syrup
  • All artificial flavors, colors, and preservatives
  • Chocolate
  • Refined sugar
  • Citrus (oranges, lemons, limes, grapefruits, tangerines)
  • Wheat
  • Soy
  • Eggs
  • Coffee and tea
  • Alcohol
  • Any food that is eaten 3 times a week or more
  • Tap Water (Drink pure spring water or distilled water from safe containers)

Care must be taken if eating any processed foods. Read the label carefully to be sure the product does not have any ingredients on the elimination list.

While the list above may work well for an elimination diet, we recommend taking the elimination diet a few steps further.

  • Eat only organic foods. You may be reacting to pesticide residues.
  • For the duration of the elimination diet (which is hopefully followed by a healing diet) eliminate all processed foods.
  • Eliminate gluten (wheat, barley, rye, spelt, kamut, triticale)
  • Eliminate all sugars
  • Eliminate nuts and seeds
  • Eliminate trans fats, artificial sweeteners, MSG, and GMO foods

So what do you eat? Plenty of fresh, raw, organic fruits and veggies (except for corn and citrus fruits); meat if you desire (but be sure it is organic); rice, gluten-free oats, and other gluten-free grains;  organic oils (not corn); and organic beans.

If you experience severe withdrawals the first few days of the diet, vitamin C may help. Try taking 1,000 mg of vitamin C up to four times a day.

Before You Reintroduce Foods

After 2-3 weeks, if hidden food allergies were a problem, you should be feeling much better. Before you begin challenging your body with foods that were eliminated from your diet, go over your symptom list and circle every symptom that is no longer present and rate the severity of those that remain.

Now you want to reintroduce one food at a time to see which foods provoke symptoms. It helps to keep a detailed food diary at this point.

How To Reintroduce Foods

Reintroduce one eliminated food at a time (one a day) to check for a reaction. Make a note in your food diary as to whether or not there was any reaction and what the reaction entailed. If there was no reaction at breakfast, challenge yourself with the food again at lunch. If there was no reaction at lunch, challenge again at dinner. Whether you reacted or not, eliminate the food again and test the next food on your list the following day. Reactions include:

  • Headache
  • Nausea
  • Bloating
  • Cramps or stomach ache
  • Fatigue
  • Dizziness
  • Rash
  • Dark circles under the eyes
  • And any symptom that has reappeared from your list

Some foods require special testing.

  • Eggs – Hard boil the eggs. Test with egg whites one day and egg yolks another day.
  • Dairy – Test milk, kefir, yogurt, and butter on the same day. Test individual cheeses one day at a time.
  • Citrus fruits – test each one on a separate day. Lemon and lime juice can be added to water. For the other citrus fruits, eat whole fresh fruit.
  • Corn – be sure you test with organic corn on the cob or frozen organic corn.

If you experience joint pain that is relieved through the elimination diet, challenge with a possible allergen (a food you have removed from your diet) every other day, instead of each day, as it may take up to 48 hours for joint pain to appear. Other reactions generally appear within ten minutes to 12 hours.

While identifying and eliminating allergens from your diet is an essential step towards regaining your health, it is more important to heal the gut and permanently remove unhealthy foods from your diet.

Foods To Eliminate For Good

So first, there is no reason to ever reintroduce artificial flavors, colors, preservatives, MSG, GMOs, trans fats, artificial sweeteners, or refined sugar back into your diet.

A Truly Healthy Diet

A healthy diet consists of 80% fresh, raw, organic produce. If you eat meat and dairy, it should also be organic. If you have any chronic health problems, especially any autoimmune disease, you probably suffer from a permeable gut, often called leaky gut syndrome. It would be wise to learn all you can about healing the gut, reducing Candida in your system, and increasing the good bacteria.

Heal the Gut to Eliminate Allergies

When you heal the gut and continue to eat a healthy diet, food allergies to dissipate, even severe allergies that have caused anaphylactic reactions in the past. It is also not unusual for someone who has eradicated their food sensitivities to find their allergies surface once again after just a day or two of eating refined sugar or drinking alcohol, which promotes Candida, inflames the gut, and causes allergies. If food allergies are potentially a result of vaccine damage, check out the leaky gut article below and How To Detoxify and Heal From Vaccinations – For Adults and Children. Be sure to check out all of the following articles for more on eliminating allergies permanently.

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Adrenal Compromise: The Hidden Cause of Chronic Health Conditions

That old saying, “Big things come in small packages,” can certainly refer to the adrenals, the endocrine glands located on top of the kidneys. These tiny powerhouses are responsible for a myriad of functions within the body, including the production of hormones, some of which are essential for survival. The adrenals are well-known for their function in how the body responds to stress, but their lesser known functions are also involved in the regulation of blood pressure, the secretion of sex hormones, and immune response. Understanding a little about how the adrenals work can bring a greater understanding of why these tiny glands can be at the root of seemingly unrelated health conditions such as allergies, asthma, and reproductive imbalances.

Each adrenal gland has two distinct parts, each responsible for secreting specific hormones vital to life or wellbeing. The cortex comprises the outer portion of the gland and produces the hormones hydrocortisone (cortisol), corticosterone, aldosterone, and small amounts of sex hormones. Cortisol plays a critical role in metabolism, cardiovascular function, and blood pressure while its sidekick corticosterone is the VIP hormone that is responsible for healthy immune response and inhibiting inflammation. Aldosterone handles the body’s levels of water and sodium; thus, it is critical for the minute-to-minute regulation of blood pressure. Unlike the adrenal cortex, the medulla or inner portion of the adrenal gland secretes the hormones adrenaline and noradrenaline. We can live without them, but when they are disrupted or impaired, quality of life and well-being are compromised, for they play an important role in how we handle life’s stresses and can affect blood sugar levels as well as blood pressure.

The Body’s Foundation for Good Health and Homeostasis

In conventional medicine, serious disorders including Addison’s Disease, Cushing’s Syndrome, and other diseases of the adrenal cortex are most readily recognized and treated, but imbalances within both the cortex and medulla can slip between the cracks. From the holistic view of things, both portions of the adrenal glands and all of their hormones are taken into account in order to get a bigger picture of what is going on in the body when it comes to depression, anxiety disorders, female hormone imbalance (including PMS), and menopausal havoc. The superficial symptoms of adrenal-rooted illnesses are too often treated with pharmaceutical medications, so the primary cause is never addressed, and a lifetime of suffering can result.

The average individual in our modern times steps on an ambition-fueled treadmill that begins in childhood. Gone are the days when our bodies lived in harmony with the natural cycles of seasons and light. Modern convenience and technological wonders have enabled us to burn the candle at both ends, and despite the fact that most of us claim to enjoy it, our core ability to fight disease has been severely compromised. Epidemic conditions such as chronic allergies, food and environmental sensitivity, asthma, diabetes, ADHD, depression, anxiety, and fibromyalgia were considered rare just a few decades ago. Allopathic and alternative medicine offer many approaches, but according to cutting-edge, holistic-minded medical doctors, resolution will be nowhere in sight as long as the role of adrenal function is ignored.

Adrenal imbalance can manifest as, or play a role in, low immunity, insomnia, infertility, Chronic Fatigue Syndrome, pain syndromes, PTSD, eating disorders, and failure to recover from or conquer addiction. The adrenals may be small and misunderstood, but in essence, there is no quality of life if they are not functioning properly. We must provide them adequate nutrition along with any needed lifestyle changes, supplements, and alternative modalities such as bodywork and clinical aromatherapy. Prolonged physical, mental, and/or emotional stress, lack of rest, poor diet, antibiotics, and continual stimulation of the nervous system via electronics contribute to adrenal compromise. Some people are born with adrenal weakness while others acquire it through life circumstances. Most of us, no matter how health-conscious, are susceptible, but there are many ways we can help the body to restore core vitality and balance. Here are some wonderful ways:

Herbal Allies for Adrenal Support

Due to medication contraindications and other factors, please consult your health care practitioner before taking herbal supplements.

There are many herbal formulas on the market that are purported to boost energy by stimulating the adrenals, but nothing could be more detrimental to compromised adrenal function. Herbs that nourish the glands and support the parasympathetic nervous system can be highly beneficial for regaining the balance of the hypothalamic-pituitary-adrenal axis (hpa).

American White Ginseng

American white ginseng is an excellent herb to support the body’s endocrine system during times of stress. It also promotes healthy immunity and resilience after illness, as it provides nourishment to the adrenals and sex glands. Considered gentler than Korean ginseng, American white is recommended for adrenal exhaustion and non-diabetic hypoglycemia.

Korean Ginseng

Korean ginseng is an age-old herb that is considered a tonic for the body and an elixir for longevity. It is excellent for improved stamina and balanced hormones, and it is recommended for both men and women.

Tip: Be sure your source of Korean ginseng is authentic. If the product seems inexpensive, its integrity is usually compromised.

Damiana

Fragrant and calming, damiana is nourishing to the adrenals and the reproductive system. It is excellent for frayed nerves, low libido, menopausal and perimenopausal discomfort, and hormonal-based anxiety.

Tip: Damiana can be combined with licorice for adrenal support.

White Willow Bark

White Willow Bark is an excellent herb for pain reduction and overall adrenal support. It works best when brewed into a tea.

Caution: Do not use white willow bark is you are allergic to aspirin. Check with your doctor if you are taking blood thinners.

Licorice Root

This sweet root supports the adrenal cortex, which in turn, helps the body regulate and utilize cortisol. It also helps the body’s production of DHEA, a hormone that helps the body respond to stress. It is an excellent herb for the nourishment of tired adrenal glands, especially when combined with other herbs such as ginsengs, juniper berries, or damiana. It can also be very useful for asthmatic or allergic conditions and is excellent for lung support.

Caution: Avoid licorice if you have high blood pressure and check with your physician if you are taking blood pressure medicine.

Juniper Berries

These small, purple-black berries from the evergreen shrub support adrenal function, boost immune response and help the organs eliminate toxins. They work especially well when combined with damiana for adrenal health.

Maca

Maca root balances the endocrine system and is especially beneficial to the adrenals and reproductive system. It is wonderful when added to a morning health shake.

Kava Kava

Kava kava root stimulates the production of various neurotransmitters, chemicals that work hand in hand with hormones in the body. It is an excellent herb for anxiety, panic attacks, insomnia, mental agitation, and adrenal function.

Tip: Be sure to purchase kava kava from a reputable source for product quality.

Caution: Do not take with alcohol, medications, or antidepressants. Do not take if you have liver or kidney disease.

Lavender Flowers

Beautifully fragrant lavender helps the body maintain equilibrium and is unsurpassed during times of stress. It helps the body to find balance and is beneficial for adrenal support, blood sugar regulation, neurotransmitter production, and overall nervous system homeostasis. It is helpful for insomnia, low immunity, allergies, and muscle tension.

Tip: Lavender is available in bulk form and can be made into a lovely tea. Be sure to purchase non-sprayed/organic flowers.

Helpful Vitamin Supplements for Adrenal Health

Pantothenic Acid

Pantothenic Acid, also known as B-5, is essential for adrenal support and is highly useful for illness and addiction recovery, times of stress, and lack of energy. B-5 works hand in hand with other B vitamins, especially biotin.

Vitamin B Complex

B complex is the body’s ally for better adrenal and nervous system health as well as healthy immunity and overall endocrine function.

Tip: Look for a formula that has a balance of all B vitamins in equal ratios (50-100 mg.)

Vitamin C with Bioflavonoids

Like B vitamins, vitamin C is crucial in healthy adrenal and immune function. The adrenals use more vitamin C than any other organ and use it to release hormones. During times of stress, vitamin C is used up in the body at an alarming rate.

Essential Oils and Clinical Aromatherapy

Black Spruce Essential Oil

Blue spruce essential oil is recommended during times of prolonged stress because it decreases excessive cortisol, a stress hormone secreted by the adrenals.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Balsam Fir Essential Oil

Balsam Fir Essential Oil brings equilibrium to the endocrine and nervous systems. It is an excellent choice after a long work day or stressful conditions.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Pine Needle Essential Oil and Pine Bark Essential Oil

Pine needle and pine bark essential oils help the adrenals and nervous system restore core vitality and life force.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Juniper Berry Essential Oil

Juniper Berry Essential Oil is invigorating and nourishing to the adrenals, lungs, and immune system. It is excellent for afternoon slumps and hard-to-get-going mornings.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning or early evening. Inhaling this oil will help restore energy. It can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Geranium Essential Oil

Unsurpassed for adrenal support and female hormone balance, geranium essential oil helps the body find equilibrium and supports immunity. It is excellent for PMS, perimenopause, menopause, and adrenal fatigue during hormonal shifts.

Application: Apply 2-3 drops of essential oil undiluted to the soles of the feet daily. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Lavender Essential Oil

Lavender is the go-to essential oil for balancing the body, restoring the nervous system, and endocrine support.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Frankincense Essential Oil

Frankincense is an overall balancer for the endocrine system that is especially effective for imbalances of the pituitary, adrenals, and nervous system. It is unsurpassed for adrenal exhaustion and related disorders of the nervous system and highly useful for chronic anxiety, panic attacks, certain forms of depression, and insomnia.

Application: Apply 2 drops of undiluted essential oil to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Ylang Ylang Essential Oil

Yland ylang regulates adrenaline and balances the body during stress and after a fight-or-flight response. It also supports the female reproductive system.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt. Place a drop on the hand and inhale for immediate calm to frayed nerves and a racing heart due to anxiety and to regain equilibrium during or after a panic attack. Ylang ylang can also be combined with neroli essential oil for this purpose.

Lifestyle Changes

Unplug

Unplugging from computer screens, devices, phones, television, and overall electronic distraction for periods of time can have a tremendously positive impact on our overall health. Cortisol levels soar when we are engaged in these activities, especially in the evening.

Remove devices from the bedroom; turn off cell phones during meals. Try to eliminate excuses for not taking time away from electronic devices so the body, namely the brain, can have some down time. Only then can the adrenals restore vitality and the nervous system kick into parasympathetic mode- the mode that turns off stress hormones, encourages healthy digestion, and promotes better sleep.

Get More Sleep and Rest

Take a cat nap. Go to bed an hour earlier each night. Close your eyes for ten minutes. Look into adrenal support if you suffer from insomnia. The body only heals during REM sleep, and without it, adrenal function is severely impaired and remains so. All the vitamins, supplements, meditation, yoga, and good food in the world cannot do us much good until the body receives adequate rest and sleep. Shifting priorities is essential.

Avoid Conflict and Agitation

Most adrenal-aware doctors agree that emotional stress is a major factor in adrenal exhaustion, and until we change our responses or eliminate the problem entirely, the adrenals cannot recover. Sometimes choices in our lives must be aligned with our higher good. Self-preservation is not selfishness.

Play and Make Time for Pleasure

Playing and seeking healthy pleasure signal the body to step out of the fight-or-flight stress mode. Enjoyable, non-competitive games, activities, and hobbies contribute to our body’s long-term good health.

Conclusion

The adrenals can determine our quality of life, so it is to our benefit that we remember to take care of these precious glands. If we don’t put our health and emotional needs on the to-do list, the adrenals will certainly be our tough teachers who show us what we need to do to get back in alignment. Life is meant to be more than survival, accomplishment, and getting ahead. Our adrenals remind us that joy, pleasure, rest, and calm are not only the best medicine the doctor can order but our reason for being here. Be well!

For more information check out The Adrenal Fatigue Center.

OLM Recommended Reading:
Sources:
  • Adrenal Fatigue: The 21st Century Stress Syndrome by James L. Wilson
  • Adrenal Fatigue Syndrome: Reclaim your Energy and Vitality with Clinically Proven Natural Programs by Michael Lam
  • Chronic Fatigue Unmasked: What You and Your Doctor Should Know About the Adrenal Syndrome, Today’s Most Misunderstood, Mistreated and Ignored Health by Gerald Poesnecker
  • The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman
  • Tired of Being Tired: Rescue, Repair, Rejuvenate by Jesse Lynn Hanley
  • Multidimensional Aromatherapy by Marlaina Donato


Is Soy Good For You?

Do you eat soy? Drink it? Supplement with it? Does the debate going on about the pros and cons of this now common legume concern you?

In the West, soy is no longer just for vegetarians or the health conscious. Meat eaters are also getting a dose, albeit second hand, as in fact some 98% of soy protein meal is used as feed for livestock. The animals eaten are likely to have been subsisting on soy themselves! Soy has made its way into popularised gluten-free products, and various health claims as to its prostate protecting, cardioprotective, and hormone balancing see it an ever-increasing commodity in the shopping basket.

Data from the UN Food and Agriculture Organization (2003) indicates that in most European and North American countries soy protein consumption is under 1 gram (g) per day; however, particular subgroups (vegans, vegetarians, and infants on soy-based formula for example) have higher rates of consumption. Many Asian countries consume much more soy protein per capita; most notably the Japanese at 8.7 g; Koreans, 6.2–9.6 g; and Indonesians, 7.4 g. The notably reduced rates of reproductive cancers and osteoporosis in these countries were originally hailed as evidence that soy properties (in particular the hormone-mimicking isoflavones in soy) are health promoting, anti-cancer agents. The increased incidence of other diseases such as cancers of the stomach, oesophagus, and thyroid disease seem to be forgotten in this dialogue. The high salt content of many of the traditional Asian soy foods may be in part to blame for these increased cancer risks. There is much more to the soy story than just the marketing hype.

Traditional Asian diets include soy in whole food preparations such as edamame (whole soybeans), miso, tofu, tempeh, nato, and soy flour. Many of the traditional soy products are fermented – a process that can reduce and eliminate some of the undesirable qualities from soy including endocrine disrupters, enzyme inhibitors and other antinutrients like phytic acid (a potent mineral absorption blocker) and enzymes that lead to trypsin inhibition (trypsin is an important digestive secretion).

In Europe and America, there is an ever-increasing trend towards using soy as animal feed, as a replacement for other foodstuffs, and as a “bonus” health ingredient added to products such as bread. In the West, soy is generally consumed  in a highly processed form: soy protein isolate (SPI).

SPI is a highly processed product and is the key ingredient in most soy foods that are designed for their palatability in the Western diet. SPI is used to imitate meat and dairy products. Textured vegetable protein (TVP) is found in the vegetarian option or low-cholesterol products (sausages/burgers etc.) and sold on its own is also made from SPI. SPI is in soy baby formulas. The isolate is also utilised for various protein fortified foods, for supplements, and for protein and meal replacement shakes.

As SPI is not fermented, a number of other processing steps must be taken to remove unwanted properties. The process is highly chemical, leaching aluminium into the product from processing vats, denaturing proteins in the  heat treatment, and  introducing the development of further unwanted chemicals such as the carcinogen lysinoalanine (in alkaline processing).

Since the 1970s, soy lecithin has been widely used in food manufacturing as an emulsifier and sold in health food shops as a food supplement. The recent call for fewer trans fatty acids has resulted in a reduction in the use of partially hydrogenated soybean oil; however, soy protein ingredients play functional roles in baked goods, processed meats, and other products. Soy ingredients are also used to add nutrition to processed foods. If you are eating something packaged right now, take a look at the label!

On top of the concern that soy may not be entitled to its proclaimed status as a health food, the more sinister side to soy is the relationship between soy and disease. Soy is considered a goitrogen and is thus linked to reduced thyroid function. Suspected health threats from soy intake range from the mild – hypothyroid patients may need to increase their thyroxine medication, to the extreme – soy causes thyroid disease, various cancers, and serious hormonal issues in both male and female consumers.

Edamame FieldIn the USA and other major production countries, the vast majority of soy is genetically modified (GMO). In the EU, GMO products are required to be labelled as such (this is not a requirement in the US), but there is increasing concern about GMO contamination of non-GMO crops and the insidious infiltration of GMO (and other hazards) into the globalised food manufacture chain.  We are ever more likely to be eating foodstuff such as soy in a way nature never intended. The safety of GMO produce is a long way from being confirmed. many scientists agreeing that is a dangerous gamble with unpredictable health consequences.

So should we be eating soy?  A recent (2015) research project from the University of Illinois looks to have provided a key to unlocking the conflicting evidence. Researchers studying genes, soy, and breast cancer found that the compounds in minimally processed soy flour stimulate genes that suppress cancer, whilst highly processed soy isoflavones stimulate oncogenes that promote tumor growth. Genistein, the controversial dominant isoflavone in soy, was equally present in both diets used in the animal experiment. The purified isoflavones also negatively affected immune function, whereas soy flour had a positive impact on immunity. This finding supports the hypothesis that it is the synergistic action of properties in whole soy that confer health benefits, whereas highly processed isoflavones have the potential to produce the opposite effect.

The message at this stage is what we will always fall back to: eat as close to nature as possible. GMO foods have no place at our table. Highly processed anything is unlikely to be health promoting. If you couldn’t make it in your own kitchen, you probably shouldn’t be eating it! Moderate servings of traditionally prepared foods, provided you have good thyroid health and are not allergic (soy is a major allergen), may confer health benefits, but SPI is to be avoided.

Author

Gemma Hurditch is a Naturopath and a Bachelor of Health Science in Complementary Medicine.  She lectures at CNM (College of Naturopathic Medicine) in the UK.

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Elderberries for Winter Health – With Elderberry Syrup Recipe

With wintertime comes cold and flu season and a general strain on the immune system. Our bodies work harder to regulate temperature in the cold, our immune systems are taxed, and we spend more time indoors in close quarters, exposing ourselves to a variety of illnesses. Fortunately, there are many things you can do to lend your immune system a helping hand, and one of my favorites is the elderberry.

The berries and flowers of black elderberry not only have immune boosting properties, they are highly nutritious and make an excellent cold and flu remedy. This is a good plant to become familiar with for your winter health, whether it’s found in the wild or the vitamin aisle of your grocery store. It will quickly become one of your go-to natural remedies. They are aptly named Elder, with an extensive record of their use in cultures throughout history. Evidence of use has been found in Stone Age archeological sites. Sambucus nigra, the plant’s scientific name, appears in the writing of the ancient Greeks.

Elderberry as Medicine

Elderberry can be taken as a natural medicine in many forms, including tinctures, syrups, extracts, and lozenges. The berries can be used as a dietary supplement in the form of jam, syrup, and a variety of beverages. It is important to note that unless fully cooked, the berries contain compounds that can be toxic, so never eat them raw.

Elderberries are very nutritious, with high levels of phosphorous, potassium, antioxidants, and vitamin C. They contain anti-viral and anti-inflammatory properties and offer overall support for the immune system.

Taking elderberry daily is an excellent preventative measure during cold and flu season, and taking elderberry as a treatment will shorten the duration of the flu and relieve the swelling of nasal passages accompanying a head cold.

The diaphoretic properties of elderberry induce sweating and assist in breaking fevers. Hot spiced elderberry wine was a common winter beverage in London, which is not surprising as hot elderberry broths are a traditional preparation for winter wellness. Topically, elderberry can be used as a poultice to reduce inflammation. This plant is truly a natural medicine chest.

Wildcrafting Elderberry

If you live in an area where black elderberry grows wild, you can gather the berries when they are ripe in the fall. It works best to take garden pruners and clip off the sprays of berries at the base into a bucket or basket. Pulling the berries off the stems takes some effort, but if you get a few people working together it turns the work into fun. I have actually had friends bring their elderberry harvest to a party, and by the end of the evening, everyone was joining in to help them. Once off the stems, you can freeze the berries in quart freezer bags to use throughout the year.

I like to simmer elderberries down into a syrup to take by the spoonful as a cold season supplement or to pour on pancakes. You can also preserve elderberry syrup, jam, or jelly in glass jars using basic canning instructions. I am a big fan of the Pomona’s Pectin recipes because they allow for alternative sweeteners in varying amounts. Additionally, elderberries make a delicious wine, and can be brewed in a tea with ginger for making a winter kombucha.

Growing Elderberry

Elderberries are fairly easy to grow in your backyard from seeds or starts, and they make an attractive landscape plant that is beneficial for wildlife. (Don’t worry, there will be plenty of berries to share!) You can plant whole berries in pots after harvesting in the fall, and with consistent watering, they will sprout into starts that can be planted early in the spring. They also propagate well from cuttings.

Native plant nurseries have them available as potted starts in many areas, and they should be able to give information about successful planting tips for your USDA zone.

Elderberries generally like well-drained soil and plenty of water in the first couple of years to get established. They can be planted as a hedge or single shrub, and under the right conditions, they can grow into small trees. Another benefit of growing elderberry in your yard is that bees and pollinators love the flowers. You really can’t go wrong with native plants.

A Simple Elderberry Syrup Recipe

Of the many forms to incorporate elderberries in my winter health regimen, syrup is by far my favorite. There is just something comforting about rich, purple elderberry syrup on a cold day or when you are feeling under the weather.

You can purchase these syrups already made as dietary supplements, or you can make your own. If you don’t have access to fresh elderberries, many bulk herb companies sell them dried.

Local honey lends a little sweetness to the tart flavor with the added benefit of antibacterial properties for your immune system. This tried-and-true recipe is very simple and stores well with refrigeration.

Ingredients:

    • 1 cup black elderberries
    • 2 cups water
    • up to 1 cup raw honey

Put fresh, frozen, or dried black elderberries in a saucepan with water and bring to a boil. If you are using dried, you may want to slightly increase water. Reduce heat to a simmer and cook for about 40 minutes. Strain berry pulp through a sieve or cheesecloth and discard. Stir honey into the remaining liquid, once cooled to around 100°F.

You can keep the syrup in the refrigerator up to 3 months, or can it in small jars following instructions in a canning guide. Take as a daily immune boosting supplement or enjoy on pancakes as a delicious and healthy treat!

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Further Reading:
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