by Leslie Moldenauer | | Essential Oils, Herbs
Winter wellness is more than bundling up in cozy blankets and sipping on warm drinks, although avoiding crowded places is a solid start. Our immune systems are tested as the colder months arrive, and stress levels can climb with holiday demands. To navigate this season with vibrant health, it’s essential to focus on quality nutrition, boosting immunity and finding effective ways to relieve stress.
My recent experience with norovirus in our household brought this message home. It began with my youngest, who experienced the worst symptoms despite being a healthy eater, albeit one who enjoys carbs and limited sugars. In contrast, my eldest child and I, who have been experimenting with the carnivore diet—emphasizing quality organic, grass-fed, and grass-finished ingredients—experienced only mild stomach discomfort. This personal observation reinforced a theory I and many others have heard and thought before: there isn’t a flu season; there’s an increased sugar season. Viruses thrive on sugar, a concept supported by research from The University of Copenhagen showing us that bacteria and viruses infect our cells through sugars (Cao et al., 2021). Observing this theory play out in our lives was eye-opening.
Diet: Your First Line of Defense
Mindful Nutrition: Tackling Sugar During the Holidays
The holidays are a season of joy, connection, and indulgence. But let’s face it—it’s also the time when sugary treats seem to be everywhere! The temptation to indulge can be overwhelming, from cookies and candy canes to festive cocktails and pies. While enjoying your favorite holiday treats is okay, moderation is the key to maintaining your wellness throughout the winter.
Tips for Moderation
- Portion Control: Instead of loading your plate with every dessert on the table, pick one or two that you truly enjoy. Savor each bite to make it more satisfying.
- Balance It Out: Pair sugary treats with a source of protein or healthy fats to slow the release of sugar into your bloodstream, helping to avoid that dreaded sugar crash.
- Hydrate: Often, we confuse dehydration with hunger or cravings. Drinking water throughout the day can help curb the urge to overindulge.
- Plan Ahead: If you know you’ll be attending a party with a lot of sweets, eat a balanced meal beforehand to prevent overindulging on an empty stomach.
What to Do if You’ve Overindulged
Even with the best intentions, going overboard at a holiday party is easy. If you find yourself in a sugar overload, don’t panic. Here are some steps to help your body recover:
- Hydrate with Lemon Water: Drinking water with a squeeze of lemon can help flush excess sugar from your system while supporting your liver and digestion.
- Get Moving: A brisk walk or light movement after eating can help stabilize blood sugar levels and improve digestion.
- Skip Sugary Foods the Next Day: Give your body a break by focusing on whole, nutrient-dense foods like leafy greens, lean proteins, and healthy fats.
- Sip Herbal Tea: Teas like peppermint, dandelion root, or ginger can help soothe digestion and support detoxification.
The Importance of Grace
Above all, remember to be kind to yourself. The holidays are meant to be enjoyed; no indulgence will derail your wellness journey. By being mindful, planning, and supporting your body after indulgence, you can strike the perfect balance between enjoying the season and prioritizing your health.
Herbs for Winter Wellness
Herbs have been used for centuries to combat illness and support the immune system, thanks to their anti-viral, anti-bacterial, and anti-microbial properties. Here are some of the best herbs to include in your winter wellness routine:
- Elderflower and Elderberry: These are excellent for supporting the immune system and fighting off colds. Elderberry, in particular, is a powerful ingredient in syrups that can help shorten the duration of illness.
- Echinacea: Known for its immune-boosting properties, echinacea can be used in teas or tinctures to help ward off colds.
- Ginger: This versatile herb is anti-inflammatory and warming, making it perfect for teas or as an addition to meals.
- Ashwagandha: This adaptogenic herb helps manage stress and supports overall immunity. Use it in tinctures or as a powder added to smoothies.
- Tulsi (Holy Basil): Known as the “elixir of life,” Tulsi is excellent for immune support and stress relief and is commonly consumed as tea or tinctures.
- Oregano: Oil of oregano, not to be confused with essential oil, is a potent anti-microbial and anti-viral remedy. Available in capsules, it can be a powerful tool for maintaining health during the winter. This is a brand that I recommend. (https://amzn.to/3P0tZqy)
- Stinging Nettle: This herb packs a sting while fresh and is very effective when consumed when dried in tea, tincture, or even on top of a salad. It is widely considered one of the most nutrient-dense wild plants rich in vitamins and minerals. You will absorb the goodness of this wild herb better than any pill.
Essential Oils: A Powerful Ally for Winter Wellness
Incorporating essential oils into your winter wellness routine can provide natural, effective support for your respiratory and immune systems. Numerous studies have demonstrated the anti-viral, anti-inflammatory, and immune-boosting properties of essential oils, making them an excellent complement to healthy habits like moderating sugar intake.
For instance, research by Sienkiewicz et al. (2014) highlights how essential oils such as eucalyptus, thyme, and oregano can inhibit viral replication. This is especially beneficial during cold and flu season when respiratory health is a top priority. While sugar can fuel inflammation and weaken your immune system, essential oils work to counteract these effects, offering a holistic way to stay healthy.
Simple and Effective Ways to Use Essential Oils
- Sniffy Stick: A personal inhaler is an easy, portable way to benefit from essential oils throughout your day.
- Diffuser: Add your chosen blend to a diffuser to fill your space with soothing, therapeutic aromas.
- Steam Tent: For deep respiratory support, add 2–3 drops of essential oil to a sink or bowl of hot water. Drape a towel over your head and inhale deeply for several minutes.
These methods not only support your respiratory system but also promote relaxation—something we all need during the often-stressful holiday season.
DIY Winter Wellness Sniffy Stick Blend
Here’s a simple and effective blend you can use to support respiratory health and boost your winter wellness:
- 4 drops Eucalyptus essential oil – Clears congestion and supports the respiratory system.
- 3 drops Thyme essential oil – Known for its anti-viral and immune-boosting properties.
- 2 drops Oregano essential oil – A powerful anti-viral that helps fight off seasonal bugs.
- 1 drop Lemon essential oil – Adds a refreshing note while offering additional immune support.
Instructions:
- Add the essential oils to the wick of a blank sniffy stick (available online or at health stores).
- Insert the wick into the inhaler tube and close it tightly.
- Carry your sniffy stick with you and use it as needed by taking slow, deep inhalations through your nose.
Safety Note
While essential oils can be incredibly beneficial, it’s important to use them safely. Essential oils are highly concentrated, and improper use can cause skin irritation, sensitivity, or adverse effects. To learn more about using essential oils safely, check out my blog on for detailed guidelines on dilution, usage, and selecting high-quality oils.
Wrapping Up Winter Wellness
This winter, prioritize your winter wellness by adopting a nutrient-rich diet, leveraging the power of herbs for immunity, and incorporating essential oil’s antiviral properties into your daily routine. By strategically reducing sugar intake, using herbs and essential oils, and practicing stress relief techniques, you can boost immunity and keep your body strong and resilient. With mindful choices and natural support, you’ll be well-equipped to stay healthy and thrive throughout the season.
- Viruses and Sugar Intake: Research indicates that certain viruses utilize sugars on host cell surfaces to facilitate infection. For instance, the spike protein of SARS-CoV-2 binds to specific sugars to enter cells. This highlights the role of sugars in viral infections.
Science Daily
- Antiviral Properties of Essential Oils: Studies have demonstrated that essential oils, such as those from eucalyptus, thyme, and oregano, exhibit antiviral activities. For example, eucalyptus essential oil has shown effectiveness against various respiratory viruses.
MDPI
Astragalus Root for Immune System Support and Respiratory Ailments
by Leslie Moldenauer | | Essential Oils, Herbs
Navigating Hormonal Imbalances: A Holistic Approach to Perimenopause, Thyroid, and Adrenal Health
Perimenopause, thyroid dysfunction, and adrenal issues are interconnected conditions that can significantly impact overall health and well-being. This article explores the intricate relationships between these conditions and offers insights into holistic strategies for managing symptoms and promoting hormonal balance.
Understanding Perimenopause, Thyroid, and Adrenal Issues
Perimenopause marks the transitional period leading up to menopause, characterized by a decline in estrogen production. This hormonal shift can result in symptoms such as hot flashes, mood swings, and irregular periods. Concurrently, hypothyroidism, an underactive thyroid condition, can cause fatigue, weight gain, and hair loss. According to Patil (2023), approximately 5 out of 100 Americans aged 12 and older have hypothyroidism, though many cases are mild and go undiagnosed.
Adrenal dysfunction, often a consequence of prolonged stress, can lead to exhaustion, anxiety, and disrupted sleep patterns. The shared link among these conditions is hormonal imbalance and stress. Estrogen, thyroid hormones, and cortisol (the stress hormone produced by the adrenal glands) interact intricately, potentially leading to a cascade of symptoms and challenges.
Common Symptoms and Overlaps
Thyroid, adrenal, and hormonal issues often share overlapping symptoms, making diagnosis and treatment complex. Common symptoms include:
- Fatigue
- Weight gain or difficulty losing weight
- Mood swings and anxiety
- Irregular menstrual cycles
- Sleep disturbances
- Hair loss
- Dry skin
- Digestive issues
Identifying the root cause of these symptoms requires comprehensive testing and evaluation.
The Pituitary Gland and Its Role
The pituitary gland, known as the “master gland,” regulates various endocrine functions. Located at the brain’s base, it secretes hormones that control other glands throughout the body. A sluggish or congested pituitary gland can disrupt hormonal balance, leading to adrenal insufficiency, thyroid dysfunction, and reproductive issues.
Detoxifying the head region, where the pituitary gland resides, is crucial for restoring its function. Raw enzymes, which aid in detoxification, can help alleviate the burden on the pituitary gland and support hormonal regulation.
The HPA Axis (hypothalamic-pituitary-adrenal) Perimenopause Thyroid Adrenal Connection
The hypothalamic-pituitary-adrenal (HPA) axis is a critical feedback loop that regulates the body’s stress response and maintains hormonal balance. It begins in the hypothalamus, which releases corticotropin-releasing hormone (CRH) in response to stress. CRH signals the pituitary gland to release adrenocorticotropic hormone (ACTH), prompting the adrenal glands to produce cortisol. Once cortisol levels reach a threshold, they signal the hypothalamus and pituitary gland to inhibit further CRH and ACTH release, thus maintaining hormonal equilibrium (By et al., 2023).
Holistic Health Practices for Hormonal Balance
Detoxification: Focus on dietary detoxification by eliminating dairy, meat, and grains, and incorporating raw enzymes and a quality mushroom complex. Mental and emotional detoxification is also vital, removing external toxicities wherever possible and bringing in positive influences.
Herbal Support: Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can modulate stress responses, support adrenal function, and promote hormonal balance. These can be incorporated into daily routines through teas or tinctures.
Nutritional Healing: Prioritize whole, nutrient-dense foods rich in vitamins, minerals, and antioxidants. Foods like fruits, non-starchy vegetables, and fermented foods support thyroid function and ease hormonal fluctuations.
Mind-Body Practices: Cultivate mindfulness through meditation, yoga, and deep breathing exercises to reduce stress levels and promote emotional well-being. Practices like the 4-7-8 breath can be particularly effective (Bulzoni, 2023).
Nourishing Recipes
Adaptogenic Smoothie Bowl: Blend a cup of organic mixed berries, a scoop of protein powder (optional), a tablespoon of almond butter, a teaspoon of ashwagandha powder, and a splash of coconut or flax milk until smooth. Top with hemp or chia seeds for a satisfying and hormone-balancing breakfast.
Thyroid-Boosting Quinoa Salad: Cook quinoa and let cool. Combine with diced cucumber, cherry tomatoes, chopped kale, cooked chickpeas, and dairy-free crumbled feta cheese. Dress with olive oil, lemon juice, minced garlic, and dried oregano.
Conclusion
Navigating the complexities of perimenopause, thyroid, and adrenal health requires a holistic approach. By focusing on detoxification, herbal support, nutritional healing, and mind-body practices, individuals can achieve greater overall well-being and hormonal balance.
References
- Bulzoni, S. (2023, March 21). Video: Breathing exercises: 4-7-8 breath. DrWeil.com. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
- By, Guy-Evans, O., on, U., & 26, O. (2023, October 26). Hypothalamic-pituitary-adrenal (HPA) axis. Simply Psychology. https://www.simplypsychology.org/hypothalamic-pituitary-adrenal-axis.html
- Patil, N. (2023, August 8). Hypothyroidism. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK519536/
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Now, for those seeking additional support on their hormone-balancing journey, I’d like to introduce my own hormone balancing tincture. Crafted with care and infused with the power of nature, this tincture features a blend of red clover, hibiscus, red raspberry, and chaste tree—herbs known for their ability to support hormonal balance and ease symptoms associated with perimenopause and menopause. Please red further to see if this blend is right for you.
Article: https://www.mymenopausetransformation.com/hot-flashes-flushes/plant-phytoestrogens-should-you-have-them-for-your-menopause-symptoms
Article: https://www.livestrong.com/article/544564-hibiscus-tea-and-estrogen/
Article: https://www.bbcgoodfood.com/howto/guide/top-9-health-benefits-of-raspberry-leaf-tea
Article: https://www.healthline.com/nutrition/vitex
If you feel called to explore this natural approach to hormonal health, I invite you to visit my Shopify store to learn more and purchase your bottle of hormone-supportive tincture. May it serve as a gentle ally on your path to wellness.
Adaptogenic blends are easily available online. These blend(s) are among my recommendations. I have very strict guidelines on companies I purchase from and net amounts of an ingredient to avoid mega dosing (affiliate links).
Gentle thyroid support: https://amzn.to/4a0s8Kd
Gentle adrenal support: https://amzn.to/3QlBzgF
Here’s to honoring our bodies, embracing our journeys, and finding beauty in the ebb and flow of hormonal shifts. We are resilient, we are empowered, and we are worthy of vibrant health and well-being.
Blessings, Leslie
https://lifeholistically.com/crippling-exhaustion-not-so-uncommon-anymore/
by Leslie Moldenauer | | Essential Oils, Food, Herbs
Step into the enchanting realm of rosemary, where fragrance meets functionality. As a seasoned holistic health practitioner, I am eager to unravel the secrets of this herb that transcends culinary delight, offering a wealth of beauty and health benefits. Join me on this aromatic journey as we explore rosemary’s beauty and health benefits, its profound impact on skin health, and its memory enhancement abilities.
Rosemary in the Kitchen
Adding rosemary to your kitchen dishes enhances flavor and is rich in nutrients, bringing various health benefits. Here are some of the health advantages of incorporating rosemary into your culinary creations:
Antioxidant Powerhouse:
Rosemary is rich in antioxidants, such as rosmarinic acid and carnosic acid, which help neutralize free radicals in the body (Nieto et al., 2018). This antioxidant activity may contribute to overall health and well-being.
Anti-Inflammatory Properties:
The anti-inflammatory compounds in rosemary, including rosmarinic acid and polyphenols, may help reduce inflammation in the body. Chronic inflammation is linked to various health issues, so incorporating anti-inflammatory herbs like rosemary can be beneficial.
Digestive Aid:
Rosemary has traditionally been used to support digestion. It may help alleviate indigestion and bloating by promoting the production of digestive enzymes, making it a valuable addition to meals (Johnson, 2021).
Flavor Enhancement:
Finally, rosemary adds a delightful flavor to dishes. Using herbs like rosemary allows you to reduce the need for excessive salt or unhealthy fats, making your meals not only tastier but also more health-conscious.
Remember, moderation is vital, as culinary herbs are typically used in small quantities. Whether sprinkled on roasted vegetables, infused into oils, or used to season meats, the addition of rosemary can enhance both the taste and health profile of your dishes.
Recipe: Rosemary Infused Lemon Roast Chicken
Ingredients:
One whole chicken (organic is always my choice)
Two lemons
Fresh rosemary sprigs
Olive oil
Salt and pepper to taste
Instructions:
Preheat your oven to 375°F (190°C). Rub the chicken with olive oil, salt, and pepper.
Stuff the cavity with lemon slices and fresh rosemary sprigs.
Place the chicken in a roasting pan and roast until golden brown and fully cooked.
Garnish with more fresh rosemary before serving.
Rosemary as a Herbal Remedy
Skin Soothing Elixir:
Beyond the kitchen, rosemary boasts skin-nurturing properties. Its essential oil, extracted from the leaves, is a beauty elixir known for its antimicrobial and antioxidant benefits. It can revitalize the skin, reduce inflammation, and even promote hair growth (MelanieStOurs, 2020).
DIY Herbal Hair Rinse
Ingredients:
Two tablespoons dried rosemary leaves
Two cups water
One tablespoon of apple cider vinegar
Instructions:
Boil the rosemary leaves in water for 10 minutes.
Let the mixture cool, then strain out the leaves.
Add apple cider vinegar to the rosemary-infused water.
After shampooing, use it as a final rinse to promote shine and scalp health.
We all know that herbs contain vitamins, minerals, antioxidants, phytonutrients, protein, and much more. They are powerhouses for our health, can be used for many things that ail us, and are powerful tools to restore homeostasis. Herbal medicines are just one type of dietary supplement. They are sold as tablets, capsules, powders, teas, extracts, and fresh or dried plants. Essential oils, however, contain no nutrition and, therefore, cannot be considered supplements. Read more about this here.
Rosemary Essential Oil
Memory-Boosting Marvel:
Rosemary essential oil, derived from the leaves of the rosemary plant through steam distillation, is a versatile and aromatic oil with a range of potential health benefits. Here are some of the notable benefits associated with rosemary essential oil:
Hair Growth and Scalp Health:
In addition to the plant material, the essential oil stimulates hair growth and improves overall scalp health. It may enhance circulation to the scalp, promote hair follicle strength, and prevent premature hair loss. Mixing a few drops of rosemary oil with a carrier oil and massaging it into the scalp can be an invigorating treatment for hair care. Some add it to their shampoo, which also works as well, but I would add the desired amount of shampoo and essential oil into a small container and mix well before use rather than store the oil in your shampoo bottle long term due to the plastics in the bottle and chemistry of the mixture.
Memory Enhancement and Cognitive Function:
The aroma of rosemary essential oil has been linked to cognitive benefits. Inhaling the scent of rosemary may improve memory retention, alertness, and overall cognitive performance (Hussain et al., 2022). Diffusing rosemary oil in your workspace or using it in aromatherapy may help create a mentally stimulating environment.
Respiratory Aid and Decongestant:
Rosemary oil has natural anti-inflammatory and antimicrobial properties that can benefit respiratory health. Inhaling the vapor of rosemary oil may help alleviate respiratory issues, including congestion, colds, and allergies. You can add a few drops to a bowl of hot water or use it in a steam inhalation.
Pain Relief and Muscle Relaxation:
Rosemary oil applied topically may provide relief from muscle pain and tension. Its analgesic properties can help alleviate discomfort and improve circulation when massaged onto sore muscles or joints.
It’s important to note that while rosemary essential oil offers potential benefits, individual responses can vary. Always perform a patch test before applying essential oils to the skin and consult with a healthcare professional, especially for pregnant individuals, nursing mothers, or those with existing health conditions. Moderation and proper dilution are critical when using essential oils for health purposes.
Memory-Enhancing Diffuser Blend
Ingredients:
Three drops of rosemary essential oil
Two drops of peppermint essential oil
Two drops of lemon essential oil
Instructions:
Mix the essential oils in a small bottle.
Add a few drops to your diffuser and let the aroma envelop your space.
Looking to buy the oil? I recommend Stillpoint Aromatics. Be sure to tell Joy I sent you!
In the enchanting world of herbs, rosemary is a versatile and beneficial ally. Whether gracing your culinary creations, pampering your skin, or boosting your cognitive prowess, rosemary is a fragrant reminder that nature provides sustenance and holistic well-being. So, embrace rosemary’s beauty and health benefits—let it be your aromatic accomplice on the journey to vibrant living!
References
Hussain, S. M., Syeda, A. F., Alshammari, M., Alnasser, S., Alenzi, N. D., Alanazi, S. T., & Nandakumar, K. (2022). Cognition enhancing effect of rosemary (rosmarinus officinalis L.) in lab animal studies: A systematic review and meta-analysis. Brazilian Journal of Medical and Biological Research, 55. https://doi.org/10.1590/1414-431x2021e11593
MelanieStOurs. (2020, February 7). Rosemary’s benefits for skin & hair care + how to use it at home. mindbodygreen RSS. https://www.mindbodygreen.com/articles/rosemary-oil-for-hair-loss-skin-care-and-diy-recipes
Nieto, G., Ros, G., & Castillo, J. (2018). Antioxidant and antimicrobial properties of Rosemary (Rosmarinus officinalis, L.): A Review. Medicines, 5(3), 98. https://doi.org/10.3390/medicines5030098
Veenstra JP, Johnson JJ. Rosemary (Salvia rosmarinus): Health-promoting benefits and food preservative properties. Int J Nutr. 2021;6(4):1-10. Epub 2021 Jun 24. PMID: 34651071; PMCID: PMC8513767.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your actions.
https://lifeholistically.com/astragalus-root-immune-system-support-respiratory-ailments/
by Leslie Moldenauer | | Essential Oils, Herbs
Embracing the natural process of aging can be a beautiful journey, one that does not need to be marred by fear, uncertainty, or a desire to hold on to our youth. Not all of us can grow old, which can be a beautiful experience. Aging can be met with grace and vitality through the use of complementary therapies. Aging gracefully using complementary therapies is possible, all while being mindful of what products are being put on the skin and supporting the environment’s health. As we cross the threshold of 40, it becomes evident that our bodies require specific nutrients to maintain robust health and exude that youthful spunk we all cherish. However, the solution is more than purchasing many nutritional supplements. Nature generously provides us with everything necessary for our well-being, and in this blog, we will explore the nutrients that play a pivotal role in supporting us as we age.
While the allure of nutrient-packed pills may be tempting, it is essential to understand that there are often more effective and natural ways to obtain these vital substances. We will delve into herbal preparations that simplify nourishing our bodies, highlighting the benefits of these alternatives. However, aging gracefully is not limited to what we ingest; it is also about how we care for our skin and the areas of our bodies that matter most. Aromatherapy, a complementary modality, can be a game-changer in supporting our skin health and addressing the unique needs of women as they navigate through middle age and beyond.
Fundamental Nutrients for Over 40
B12
B12 is one of the vital nutrients needed for both men and women. It is imperative for brain function as well as digestion and absorption of the nutrients that are consumed on a day-to-day basis. Research shows that low levels of B12 are connected to skin concerns such as atopic dermatitis and acne (Brescoll & Daveluy, 2015). This nutrient, like others, is best consumed through living foods. The stigma that vegans and vegetarians cannot obtain adequate levels is false.
Edible algae in the form of spirulina is one great source of vitamin B12 (Moldenauer, 2023). Read more about that in the top five choices of superfoods to add to the diet. It is important to note that B12 differs from other B vitamins; it requires particular circumstances to obtain maximum absorption; therefore, many are deficient in this vitamin (be sure to do your research). B12 is a water-soluble vitamin, so it is best to obtain it in foods rather than expensive pills or sublingual sprays.
Calcium
Obtaining appropriate calcium levels is essential for heart health for both postmenopausal and menopausal women and is vital for strong bones (Vitamin D improves calcium absorption) (3). Calcium also regulates nerve function in the body for those under much stress. Conventional dairy is not Lifeholistically recommended for obtaining adequate levels of this critical mineral. A few healthy ways to obtain this mineral include chia seeds, almonds, dried figs, sunflower seeds, sesame seeds, kale, spinach, sweet potato, butternut squash, and broccoli, to name a few.
This research published by Experimental Gerontology stated that calcium plays a critical role in the aging epidermis, or the outer layer of skin (Rinnerthaler et al., 2015). Calcium is critical to maintaining skin barrier function, reducing the chances of dermatological concerns as we age
Vitamin D
Vitamin D supports a healthy immune system, and maintaining adequate levels is paramount for everyone. As mentioned above, Vitamin D is critical for the absorption of calcium.
Obtaining a small quantity of good old-fashioned sunlight is recommended. Only a little is needed; about 10-15 minutes of sunshine without sunscreen is sufficient and is the best way to obtain this fat-soluble vitamin produced in the skin. Just be sure to be responsible and protect the skin during peak times of the sun’s rays, 10 am to 2 pm, for further reading of the sunshine vitamin (technically a hormone).
*Remember that the most efficient way of getting D is sunshine.
Pills are Not Always the Answer
Buying expensive bottles of supplements may not be needed, and the reasons are multi-faceted.
*The cost of supplements is relatively high, especially the whole food variety. Whole food vitamins are costly because if it is a higher quality vitamin, the serving size will likely be 3 or 4 pills a day compared to 1 from an average lower quality vitamin. Buying vitamins requires thorough research.
*Value and purity. We must always use caution when purchasing vitamins in pill form. Be a label reader. There can be ingredients in the bottle that should never consumed. Those ingredients include lead, mercury, artificial colors, and more (Dorene Petersen, 2023).
*Mega dosing is an issue. A quick search to purchase vitamin B12 will show that some products contain tens of thousands more than the daily recommended dose. Read more about this phenomenon here (Georgiou, 2022).
*There are some instances where severe deficiency requires a high dose for a short time. Before implementing this in a daily wellness routine, Lifeholistically recommends getting tested by a doctor/naturopath if needed.
*Absorption of these nutrients can be questionable for some. Why is this? Often, the nutrients found in the bottle are considered synthetic or made in a lab rather than grown in the ground (whole food based). This can mean that it is a foreign substance to the body. On the flip side, if a vitamin were truly all-natural whole food-derived ingredients, it would be necessary to take four pills or more daily to obtain a serving, as previously mentioned. This excess consumption of pills contributes to much higher costs.
Herbs
The beauty of herbs is the nutrition and wisdom in which they contain. Unlike essential oils, which contain no actual nutrients (Moldenauer, 2019), herbs contain a plethora of goodness, yet in many circles, they are underutilized. When we look at holistic health as a whole, obtaining proper nutrition as a means to be healthy, strong, and preserve vitality is something that needs more focus. There are many herbs that we can highlight here. Let us look at a few and how we can incorporate them.
Alfalfa
Alfalfa is not one of the more common herbs on supermarket shelves, but it is so full of nutrition that one may never need a conventional multivitamin again!
One can purchase alfalfa seeds and sprout them to add to salads, which would contain a very high nutritional profile, or buy it in dried form from any reputable herbal shop. Alfalfa is slightly bitter and earthy in its dried form.
Sprouting seeds is easy and inexpensive. Kids love to watch them grow!
Alfalfa sprouts are rich in various vitamins such as A, B, C, and K, as well as minerals such as calcium, magnesium, potassium, selenium, and zinc (Wells, 2019). Vegetarian or vegan? Alfalfa contains plant-based protein, and consuming it lessens the impact on the planet by reducing meat consumption.
Sprouting is fun, too. Take a peek at this site that has the supplies to get started. Some favorites other than alfalfa are broccoli, beets, chia, and all varieties of micro greens.
Parsley
Parsley is a nutritious herb rich in vitamins K, C, and A. It also provides essential minerals like potassium and folate and antioxidants such as flavonoids and carotenoids (Morales-Brown, 2023).
Add fresh or dried parsley to meals, and throw a handful of fresh parsley in a smoothie. If feeling stressed, steep organic raw parsley into distilled water and drink the water throughout the day.
Stinging Nettles
What is so special about stinging nettle? The herb is rich in vitamins A, B6, K, calcium, magnesium, and potassium; stinging nettles is an herb that should be consumed more often (Very Healthy Life, 2021).
For herbal tea lovers, a great blend here would be equal parts of:
Stinging Nettle
Echinacea
Peppermint or Spearmint
Aromatherapy
Breast Health
Robert Tisserand’s breast oil is a solid blend based on science. Breast health should be important to every aging woman, and prevention, rather than treatment, is where we should focus. Here is a link to the background and research behind his recommendations (Tisserand, 2020). This recipe has evolved over the years; this is what Lifeholistically recommends:
Breast Health Formulation
Carrier Oil/CO2’s
1.5 oz Pomegranate carrier oil
One oz Rosehip Seed carrier oil
Three mls Pomegranate seed CO2
Three mls Sea Buckthorn Berry CO2
Three mls Rosehip CO2
Purchase CO2’s here
Essential Oils (approx a 1% dilution)
Ten drops Lemon Citrus limon
Five drops Bergamot Citrus bergamia
Six drops Copaiba Copaifera officinalis
Three drops Palmarosa Cymbopogon martinii var motia
Three drops Cedarwood Cedrus atlantica
*This blend contains phototoxic oils, so if applying this blend during the warmer, sunnier months, be sure not to expose that delicate skin to the sun’s rays (or tanning bed).
Lifeholistically was first introduced to breast oil many years ago by a friend that I met at a women’s retreat at an ashram in Texas. Her name is Sunny Andrew Markham, and her company is Earthsong. She produced the most lovely pomegranate oil blended only under the full moon. She is a huge advocate for breast health and daily breast self-care. She has moved on to other ventures, but Lifeholistically is grateful for her and her teachings.
Facial Serum
In addition to our breasts, taking care of our face, neck, and chest is essential for the natural aging process. We recommend this skin serum.
Formulation (2oz glass bottle-1% dilution)
½ oz Rosehip Seed carrier oil (Needed for the vitamin C
½ oz Sunflower carrier oil OR
½ oz Calendula infused sunflower carrier oil½ oz Evening Primrose carrier oil
Five drops pure vitamin E
Three drops German Chamomile CO2 Total or essential oil Matricaria chamomilla
Three drops Frankincense Boswellia frereana
*It is worth the extra effort to infuse dried calendula in a sunflower or apricot carrier oil.
There are many things that we can do to support our body and skin through the natural aging process, but the best weapons we have are our thoughts and our internal dialogue.
The more you realize that aging is a natural part of life, and the more you work to support it, not fight it…the happier you will be. Enjoy every stage. To your health!
References
Brescoll, J., & Daveluy, S. (2015). A review of Vitamin B12 in dermatology. American Journal of Clinical Dermatology, 16(1), 27–33. https://doi.org/10.1007/s40257-014-0107-3
Dorene Petersen, A. F. P. (2023, May 3). The hidden dangers in your dietary supplements: Achs.edu. Health and Wellness Blog. http://info.achs.edu/blog/5-dangerous-ingredients-in-your-vitamins-and-dietary-supplements
Georgiou, A. (2022, October 7). Cornell expert warns against megadosing vitamins. Newsweek. https://www.newsweek.com/megadosing-vitamins-health-risks-problems-1749826
Moldenauer, L. (2019, December 5). Essential oils-do they contain vitamins and minerals?. Lifeholistically. https://lifeholistically.com/essential-oils-vitamins-minerals/
Moldenauer, L. (2023, November 7). The top five superfoods that you should try Today. Lifeholistically. https://lifeholistically.com/top-five-superfoods/
Morales-Brown, P. (2023, June 15). Parsley: Health Benefits, facts, and research. Medical News Today. https://www.medicalnewstoday.com/articles/284490
Rinnerthaler, M., Streubel, M. K., Bischof, J., & Richter, K. (2015). Skin aging, gene expression and calcium. Experimental Gerontology, 68, 59–65. https://doi.org/10.1016/j.exger.2014.09.015
Sitaraman, D. S. (2022). Study of vitamin B12 levels among vegetarians in DAE Hospital. Journal of Medical Science And Clinical Research, 10(05). https://doi.org/10.18535/jmscr/v10i5.17
Very Healthy Life. (2021, August 13). 14 benefits of stinging nettle. Very Healthy Life. https://veryhealthy.life/14-benefits-of-stinging-nettle
by Leslie Moldenauer | | Herbs
My essential oil education fueled my passion for the botanical world…and has blossomed over the last decade into honoring and utilizing the entire plant, not just the volatile oil. Herbs are much more sustainable than the oil itself, contain more therapeutic properties such as vitamins and minerals, and can be taken internally quite safely, which is something that does not continuously crossover to essential oils. Herein lies my passion for our well-being. I am all for advocating for my health and my family, so I am writing this herbal spotlight on Astragalus to share with you today. The more nutrition we can get into our days, the better. What is so special about astragalus Astragalus membranaceus? How can we use Astragalus root for immune system support and respiratory ailments?
This root has been used for centuries in traditional Chinese medicine (1). There are over 2,000 plant species, which is mind-blowing, but typically, only two are used in complementary medicine. There are many forms of medicine to consume because they are that valuable.
The primary organs they affect are the spleen and the lungs, and here is how that applies to us when we consume it.
Anti-Inflammatory Properties
The thing that drew me to the plant is its anti-inflammatory properties. We know that inflammation is a naturally occurring thing after obtaining bodily injury, but there is much more to it than that. The stress of the modern world, the way we eat, how much sleep we get, and a whole host of other factors determine the level of inflammation in our bodies. The more inflammation we have, the more health risks we accumulate. Inflammation even fights viruses and bacteria! Not all bad, right? Internal inflammation can also cause cancer, so it is essential to understand when it is beneficial, just like stress (2).
According to a study published in 2018, “the inhibition of COX-2 expression by Astragalus membranaceus extract indicated that the extract positively modulated the arachidonic acid cascade during inflammation, thus significantly contributing to its anti-inflammatory effects (3).”
COX-2 is an enzyme responsible for inflammation and pain. In laments terms, the above study targeted inflammation reduction in the intestinal lining using the herbal extract. Consider dysbiosis, IBS, leaky gut, or a permeable intestinal lining.
Astragalus can target inflammation all over the body and is classified as an immunomodulator (4). Immunomodulators balance, regulate, and strengthen the immune system and its response. The polysaccharides play a part in regulating inflammation and the immune system, similar to the polysaccharides in turmeric curcumin longa.
Lung Tonic
The anti-inflammatory properties of Astragalus cross over into our lungs as well, typically called a lung tonic. When we look at the shifting of seasons in the Northern Hemisphere and the beginning of autumn, we are acclimating to an increase in mucous production due to the cooler weather and mold spores from fallen leaves, etc. Many individuals can attest to respiratory issues and illnesses with the onset of autumn. Not only can astragalus address excess mucous production, but it is incredibly beneficial for the dry irritation of winter and air contaminants.
Astragalus stimulated macrophage activity by stimulating levels of cytokines without stimulating a cytokine storm (5). In laments terms, taking astragalus is a powerful ally to our immune system by increasing white blood cells to address a possible infection. It is indicated for colds, influenza, and other respiratory ailments.
Cautions and Contraindications
Astragalus is cautioned for those who have moderate autoimmune conditions and those with acute infections(6). While some consider Astragulus an immune modulator, others consider it an immune stimulant; therefore, Astragalus should be avoided if taking medications intended to suppress the immune system.
Method of Delivery
Astragalus can be taken in many forms, including an herbal tincture and a decoction (boiled and simmered), which is helpful for fibrous material, roots, rhizomes, or in capsule form. I add astragalus root to my elderberry syrup blend, and as we move into the cooler months, soaking astragalus root into a soup or bone broth is nutritious and delicious.
Astragalus root can be a beneficial ally for immune system support and, particularly for respiratory ailments. I hope you consider adding it to your wellness arsenal as you prepare for autumn and winter.
xo Leslie
For additional reading on herbs supporting your immune system, click here.
References
(1) Liu, P., Zhao, H., & Luo, Y. (2017). Anti-Aging Implications of Astragalus Membranaceus (Huangqi): A Well-Known Chinese Tonic. Aging and Disease, 8(6), 868. doi:10.14336/ad.2017.0816
(2) Publishing, H. (n.d.). Understanding Inflammation. Retrieved August 19, 2020, from https://www.health.harvard.edu/staying-healthy/understanding-inflammation
(3) Adesso, S., Russo, R., Quaroni, A., Autore, G., & Marzocco, S. (2018). Astragalus membranaceus Extract Attenuates Inflammation and Oxidative Stress in Intestinal Epithelial Cells via NF-κB Activation and Nrf2 Response. International Journal of Molecular Sciences, 19(3), 800. doi:10.3390/ijms19030800
(4) Jin, M., Zhao, K., Huang, Q., & Shang, P. (2014). Structural features and biological activities of the polysaccharides from Astragalus membranaceus. International Journal of Biological Macromolecules, 64, 257-266. doi:10.1016/j.ijbiomac.2013.12.002
(5) Lee, K. Y., & Jeon, Y. J. (2005). Macrophage activation by polysaccharide isolated from Astragalus membranaceus. International Immunopharmacology, 5(7-8), 1225-1233. doi:10.1016/j.intimp.2005.02.020
(6) Hoffmann, D. (1993). An elders’ herbal. Rochester, VT: Healing Arts Press
My Top 10 Natural Immune Boosters
by Leslie Moldenauer | | Essential Oils, Herbs
It goes without saying that essential oils come from plants, but this does not necessarily mean that the therapeutic benefits or uses from the plant to essential oil is the same. In many cases, this does not hold true. What are the differences between plants and their essential oil? It can be quite significant.
There can be crossovers such as with lavender for example. A cup of herbal lavender tea will help to relax you as will a good sniff of Lavender Lavandula angustifolia essential oil. Oftentimes, you can find proposed uses for essential oils on the Internet and social media that are solely based on how the plant (herb, spice, fruit) originated from that essential oil has been historically used.
Many assumptions are made, so my goal today is to talk about the differences between the two.
Nutritional Content-Herbs Vs Essential Oils
Herbs and spices have been used for centuries for their nutritional benefits. As a matter of fact, many were celebrated for their medicinal property, long before their culinary use. The oldest written evidence of medicinal plants’ usage for the preparation of drugs has been found on a Sumerian clay slab from Nagpur, approximately 5000 years old (1).
We all know that herbs contain vitamins, minerals, antioxidants, phytonutrients, protein and much much more. They are powerhouses for our health, can be used for many things that ail us, and are powerful tools to restore homeostasis. Herbal medicines are just one type of dietary supplement. They are sold as tablets, capsules, powders, teas, extracts, and fresh or dried plants. Essential oils, however, contain no nutrition at all, and therefore cannot be considered supplements.
How can that be you ask? Let’s briefly look at the facts. Steam distillation, which is the most common form of extracting essential oils is done so by placing plant material in a still; steam from boiled water is passed through the plant material and is then cooled to collect the essential oil. This essentially separates the volatiles from the non-volatiles. This is done right around 100° C/212° F (on average). All essential oils are very volatile (this is very important to remember).
There are two important key points here; the first is the heat of steam distillation. The second is volatiles vs non-volatiles. When we look at vitamins and minerals, they degrade at specific temperatures. B vitamins degrade right around room temperature, 20 to 25° C or 68 to 77° F. This is much lower than the temperature of steam distillation; therefore no B vitamins will be present in essential oils (2).
Vitamin C is the most popular claim when it comes to citrus essential oils. Many are told to place citrus essential oil in their water daily or multiple times a day to obtain the daily dose of vitamin C. Vitamin C degrades at 70° C or 158° F, showing it is not possible to have any vitamin C in citrus steam distilled oil (3). Even when looking at the cold-pressed essential oil, the amount of vitamin C is extremely minute.
Read more about this here.
In addition, B and C vitamins are water-soluble. Any water-soluble vitamin will be left in the water, and will not make it through steam distillation to the fat-soluble essential oil. (Minerals are also water-soluble).
Lipids or fat-soluble vitamins such as A, D, E, and K are non-volatiles. Remember above where I said that the end product of steam distillation contained only volatiles? This shows beyond a shadow of a doubt, that essential oils contain no vitamins or minerals.
As mentioned above, the essential oil that is steam distilled contains only volatile material. This is very different from the herb or the whole plant, which contains volatiles and non-volatiles.
After looking at the chemistry of essential oil and the distillation process, it becomes easy to see that essential oils could not possibly contain nutrients, or on their own be considered a supplement.
Want to understand more about fat-soluble vs water-soluble vitamins? Read more here.
Cinnamon
Cinnamon is a spice that comes from the branches of wild trees that belong to the genus “Cinnamomum”.
Cinnamon and other spices and herbs rich in plant polyphenols can help control blood sugar and insulin spikes after meals (4). One placebo-controlled trial found that a supplement containing cassia cinnamon, chromium and carnosine successfully lowered fasting blood sugar in people with pre-diabetes (5). When polyphenols are studied, we know that there are many health benefits associated with them.
Since essential oils do not contain nutrients, we can see that cinnamon essential oil can not beyond a shadow of a doubt have the capacity to lower blood sugar…even though you can go and do a quick Google search and find that exact claim very easily. It is important to do your research and understand the science.
The cautions from the spice to the essential oil also vary. You would need to take very large amounts of the spice to have any real risk; the essential oil(s) however have quite a few such as potential drug interactions, possible issues for those with blood clotting concerns and an increased risk of skin irritation/sensitization to name a few. For more on the cautions and contraindications of cinnamon essential oil, refer to Robert Tisserand’s, Essential Oil Safety 2e. Learn more about the cautions of the spice here.
Fennel
Fennel Foeniculum vulgare essential oil is often claimed on the Internet to be able to increase a mother’s breast milk. Is fennel essential oil safe during pregnancy as well as lactation? Fennel essential oil and specifically the chemical constituent (E)-anethole in fennel is a known hormonal modulator (6). This is essentially a substance that regulates the hormones of the body. Why is this an issue during this passage of life? The entire function of the body relies on an extremely precise conversation between the central nervous system (CNS) and hormones.
Hormones regulate essentially all body functions, a few of them are storage and usage of nutrients, growth, and development, electrolyte balance, but most importantly for the purposes of this article=reproductive functions (7).
Hormonal changes associated with our moon cycle may bring about the following temporary conditions: tender nipples, varying levels of irritability, headaches (often associated with the hormonal shift during PMS), a slight dip in milk supply (usually not a big problem), and the hormone prolactin that is responsible for mother’s letdown and overall production of milk, enabling her to feed her nursling (8).
You can compare this hormonal modulation to the birth control pill. Doctors will not place you on a birth control pill containing estrogen as a newly lactating mother, simply because of the altering of hormones. An OB/GYN doctor will typically prescribe a progesterone-only pill, or recommend waiting all-together, as there are so many unknowns involved during this time.
Whether or not fennel essential oil even has the capability to increase milk production is a moot point, as safety or in this case lack of safety for mom and baby, outweigh any possible, potential benefit.
Fennel, the herb, can increase mother’s milk, but also carries with it a certain amount of risk as well. According to WebMD, “during breastfeeding, fennel is POSSIBLY UNSAFE. It’s been reported that two breastfeeding infants experienced damage to their nervous systems after their mothers drank an herbal tea that contained fennel” (9). Is this a stretch? Possibly..maybe….
They go on to further say avoid fennel in these instances:
Bleeding disorders: Fennel might slow blood clotting. Taking fennel might increase the risk of bleeding or bruising in people with bleeding disorders. Reiterating from the hormone conversation above, hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: “Fennel might act like estrogen. If you have any condition that might be made worse by exposure to estrogen, do not use fennel” (10).
Despite these facts, many are still recommending massaging above the nipple with fennel essential oil to increase breast milk supply. If you know someone who does this, please share with them the facts and concerns of this practice for themselves and their nursling.
Grapefruit
Grapefruit Citrus paradisi essential oil, coming from the rind of the fruit is very different from the other two examples, however, the generalizations made between what the fruit provides us versus the essential oil is perhaps the most significant of the three.
It is assumed that taking grapefruit essential oil internally in water will 1-detoxify you/cleanse the body, 2-help you to lose weight, 3-uplift mood.
The truth is, 1-essential oils do not cleanse the body or detoxify you. Taking grapefruit essential oil in water will likely put added stress on the body (liver), as your body will quickly work to remove the “foreign material”. 2-inhaling grapefruit essential oil can help to manage cravings due to its sweet scent (this can be construed as helping to not “gain weight” or to help initiate weight loss)(11) and 3-inhaling grapefruit essential oil can uplift mood. As you can see, an understanding method of use for the intended outcome is really important.
The true grapefruit is full of nutrients such as vitamins A, C, potassium, lycopene, etc. It is easy to see that grapefruit has a stellar nutrient profile. Perhaps the most impressive is that even though it contains plenty of natural sugar, it is extremely low in the glycemic index (GI) so it does not affect blood sugar levels. Many studies suggest that it decreases the risk of heart disease and diabetes, and has been proven to help you to lose weight (12).
Closing
After reading through all of this information, you may be wondering if I believe essential oils work! I assure you that I adore them and have seen their benefits first hand. My goal is to help you to see their limitations, to understand the many myths that are out there in cyberspace. Essential oils are a fantastic complementary modality, and when respected, curated, and cared for, they can have many benefits to our overall health and wellness.
References
(1) Kelly K. History of medicine. New York: Facts on file; 2009. pp. 29–50
Petrovska, B. (2012) Historical review of medicinal plants’ usage. Pharmacognosy Review. Jan-Jun; 6(11): 1–5.
(2) Fortification basics, stability. Retrieved from https://www.dsm.com/content/dam/dsm/nip/en_US/documents/stability.pdf
(3) Rahmawati, S., Bundjali, B. Kinetics of the oxidation of vitamin c. Retrieved from http://www.researchgate.net/publication/228484005_KINETICS_OF_THE_OXIDATION_OF_VITAMIN_C
(4) Bozzetto, L. et.al. Polyphenol-rich diets improve glucose metabolism in people at high cardiometabolic risk: a controlled randomised intervention trial. Diabetologia 2015 Jul;58(7):1551-60
(5) liu, Y. et.al (2015) A Dietary Supplement Containing Cinnamon, Chromium and Carnosine Decreases Fasting Plasma Glucose and Increases Lean Mass in Overweight or Obese Pre-Diabetic Subjects: A Randomized, Placebo-Controlled Trial. PLOS One. Sep 25;10(9):e0138646
(6) Tisserand, R., Young, R., Essential Oil Safety2e (2014) (p277-278)
(7) Hormones. Retrieved from
http://www.hormone.org/hormones-and-health/types-of-hormones
(8) About Hormone Imbalance. Retrieved from
About Hormone Imbalance
(9) (10) WebMD Fennel. Retrieved from: http://www.webmd.com/vitamins-supplements/ingredientmono-311-fennel.aspx?activeingredientid=311&activeingredientname=fennel
(11) Shen, J. et.al (2005) Olfactory stimulation with scent of grapefruit oil affects autonomic
nerves, lipolysis and appetite in rats. Science Direct. 289–294
(12) Hawrelak, J., Myers P. Grapefruit Causes Weight Loss. Journal of Complementary Medicine. Vol. 6, No. 1, Jan/Feb 2007: 76-77
BEFORE YOU GO! Remember to sign up for my FREE Facebook group! Hang out with me and THOUSANDS of other Essential Oil lovers looking to learn, click on to join Real Essential Oil Education Group!
Like so many practices in life I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
From Farm to Oil: Evolution of Plant Medicine-A Spotlight on Sweet Orange Essential Oil
Essential Oils-Do They Contain Vitamins and Minerals?
