Using herbs and spices as medicine

Enhance your wellbeing #4 taste your way to wellness

I have such an affinity for herbs and spices in particular growing them in my garden then utilising them for various medicines and remedies.

Friends of mine who read this Substack will recall when I have sent various gifts including calendular oil, rose and lavender balm and various tea concoctions. The main ingredients grown in my garden, then prepared with love and intention in my kitchen.

Herbs and spices are easy to grow and easy to prepare, they have such a beneficial effect on our wellbeing that including them in our everyday routine is a no-brainer.

You can also buy grown or prepared herbs/spices and utilise them in your wellbeing practice if you have limited growing space, although window sills are great for little pots of magic.

Let us consider some of the more common and well used herbs and spices to highlight how you can use them to enhance your wellbeing.

Sage Can Improve Brain Function and Memory

Sage gets its name from the Latin word Salvere, which means “to save.”

It had a strong reputation for its healing properties during the middle ages, and was even used to help prevent the plague.

Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer’s disease.

Alzheimer’s disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine.

In a 4-month study of 42 individuals with mild to moderate Alzheimer’s disease, sage extract was shown to produce significant improvements in brain function. Other studies have also shown that sage can improve memory function in healthy people, both young and old.

Holy Basil (Tulsi) Helps Fight Infections and Boosts Immunity

Not to be confused with regular basil or thai basil, holy basil is considered a sacred herb in India.

Studies show that holy basil can inhibit the growth of a range of bacteria, yeasts and molds.

One small study also found that it can boost function of the immune system by increasing certain immune cells in the blood.

Holy basil is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression.

Rosemary Can Help Prevent Allergies and Nasal Congestion

The active ingredient in rosemary is called rosmarinic acid.

This substance has been shown to suppress allergic responses and nasal congestion. It is an anti-inflammatory that can calm both the brain and the body.

In a study with 29 individuals, both 50 and 200 mg doses of Rosmarinic acid were shown to suppress allergy symptoms.

The number of immune cells in nasal mucus also decreased, with reduced congestion.

Rosemary can be used in teas or as a food flavour, particularly on vegetables and should definitely be part of an anti-inflammatory diet.

Cumin as a digestive aid

Cumin is a spice native to the Mediterranean and Southwest Asia. It’s made from the seeds of the Cuminum cyminum plant, which are known for their distinctive earthy, nutty, and spicy flavor.

Research shows that cumin may boost the activity of digestive enzymes and facilitate the release of bile from the liver, speeding digestion and easing the digestion of fats.

Studies have also linked this Ayurvedic spice to reduced symptoms of irritable bowel syndrome (IBS), such as abdominal pain and bloating.

Plus, cumin may protect against type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity. It may also protect against heart disease by increasing HDL (good) cholesterol while reducing triglycerides and LDL (bad) cholesterol.

Cumin also appears to possess antimicrobial properties that may reduce the risk of certain foodborne infections. This has only been suggested through small scale studies so further evidence is needed.

Turmeric Contains Curcumin, a Substance With Powerful Anti-Inflammatory Effects

Turmeric contains several compounds with medicinal properties, the most important of which is curcumin. Curcumin is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes.

This is important, because oxidative damage is believed to be one of the key mechanisms behind ageing and many diseases.

Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs.

Given that long-term, low-level inflammation plays a major role in almost every chronic Western disease, it is not suprising to see that curcumin is linked to a variety of health benefits.

Studies suggest that it can improve brain function, fight Alzheimer’s, reduce the risk of heart disease and cancer, and relieve arthritis, to name a few.

You may remember from the days of kindness right at the start of the year that I gave you a recipe for golden milk. Turmeric figures as the main character in that recipe. Start each day with golden milk and you will be supporting your body to be less inflammed.

Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect

Cinnamon contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties.

Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood.

But where cinnamon is most effective is in its effects on blood sugar levels.

Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity.

Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount.

The effective dose is typically 0.5-2 teaspoons of cinnamon per day, or 1-6 grams. I use cinnamon on my cappucion instead of chocolate and can thoroughly recommend.

Peppermint Relieves IBS Pain and Helps Reduce Nausea

Peppermint has a long history of use in folk medicine and aromatherapy.

As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects.

Many studies have shown that peppermint can improve pain management in irritable bowel syndrome (IBS).

It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom.

In a study of over 1,100 women in childbirth, peppermint caused significant reductions in nausea. It has also been shown to reduce nausea after surgery and C-section births.

Garlic Can Combat Sickness and Improve Heart Health

Garlic has been used for millenia in a medicinal capacity. Most of these health effects are due to a compound called allicin, which is also responsible for garlic’s distinct smell.

Garlic supplementation is well known for combatting sickness, including the common cold.

If you often get colds, then adding more garlic to your diet could be incredibly helpful.

There is also convincing evidence for beneficial effects on heart health.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%.

Human studies have also found garlic supplementation to cause significant reductions in blood pressure in people with high blood pressure.In one study, it was just as effective as a blood pressure lowering drug.

Oregano is full of Antioxidants and Antibacterial Properties

Oregano is a herb from the mint, or Lamiaceae family. People have used it for thousands of years to add flavor to dishes and to treat health conditions. It features in the Mediterranean diet.

The Greeks and Romans associated oregano with joy and happiness. The name comes from the Greek words “oros,” meaning mountain, and “ganos,” meaning joy.

There are different types of oregano. The most common type is Oregano vulgare, also known as Spanish thyme and wild marjoram.

People use oregano in the diet as supplements and as an aromatic oil.

The antioxidants thymol, carvacrol, limonene, terpinene, ocimene, and caryophyllene give oregano its flavour and scent.

According to one literature review, the oils and constituents of oregano oil, such as thymol and rosmarinic acid, appear to have anti-inflammatory properties.

In animal studies, oregano extract has reduced inflammation that could lead to:

• autoimmune arthritis

• allergic asthma

• rheumatoid arthritis

It is a herb that both tastes good and does good!

So there are a few ideas of how you can include herbs and spices daily. You can steep them as teas, include them in your cooking, or, maybe you can just chew on the leaves.

Herbs and spices are your friends in wellbeing. Getting more acquainted with our plant friends is not going to ever be a bad thing for you to do.

How can you enhance your health and wellbeing by embracing herbs and spices?

The English made regular use of only two flavours - salty and not salty - and did not seem to recognise any of the others. For a country that profited so well from trading in spices, its citizens were violently averse to actually using them