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v3.1

CONTENTS

CoverTitlePageCopyright

ANotetoReadersForewordbyAndrewWeil,M.D.TheWorldofMedicinalHerbs

AloeBilberry

BlackCohoshCalendulaCayenneChamomileChasteTreeChocolateCinnamonCranberryDongQuaiEchinaceaGarlicGingerGinkgoGinsengGoldensealGrapesHopsLicoriceParsleyPeppermintPomegranate

PsylliumRosemarySage

SawPalmettoSoy

St.John’sWortSteviaTea

TeaTreeThymeTurmericValerianWitchHazel

AbouttheAuthor

ANOTETOREADERS:

This book ismeant to increase your knowledge aboutmedicinal herbsand the latest developments in the use of plants and herbal dietarysupplements formedicinalpurposes, and to thebest of ourknowledgetheinformationprovidedisaccurateatthetimeofitspublication.It isnot intended as a medical manual, and neither the authors nor thepublisherisengagedinrenderingmedicalorotherprofessionaladvicetothe individualreader.Youshouldnotusethe informationcontainedinthis book as a substitute for the advice of a licensed health-careprofessional.Becauseeveryoneisdifferent,weurgeyoutoseealicensedhealth-careprofessional todiagnoseproblemsand supervise theuseofherbs and dietary supplements to treat individual conditions. Theauthorsandpublisherdisclaimanyliabilitywhatsoeverwithrespect toanyloss,injury,ordamagearisingdirectlyorindirectlyfromtheuseofthisbook.

H

FOREWORDAndrewWeil,M.D.

erbal remedies have been themainstay of folkmedicine inmanycultures throughout history and are still in common use bymostpeopleinlessdevelopedcountries,wherepharmaceuticaldrugsare

unavailableorunaffordable.Inrecentyearsboththepopularityandtheuse of medicinal herbs have increased greatly in developed nations.Why? The trend is part of a larger sociocultural change that is alsoresponsible for growing interest in complementary and alternativemedicineandintegrativemedicine.InEuropeandNorthAmerica,moreandmoreconsumersquestionthesafety and efficacyof synthetic drugs, prefermore “natural” therapies,andwanttofeelmoreempoweredinmanagingtheirhealth.Becausesolittleinformationaboutbotanicalmedicineisincludedintheeducationand training of physicians and pharmacists, those professionals arerarelyabletoadvisepatientsabouttherisks,benefits,andproperusesofmedicinal herbs or to tell them how to find products of high quality.Another consequence of that educational deficiency is that physiciansand medical scientists in the West tend to be biased against naturalremedies,whicharerankedlesspredictableandefficaciousthanpurifiedcompoundsandmorelikelytocauseharmthantopromotehealing.I am trained as a botanist and physician and for many years havepracticed and taught integrative medicine to physicians, nursepractitioners, and medical students. I have studied medicinal plantsworldwide, and I recommend them to patientsmore frequently than Iprescribe pharmaceutical drugs. In my experience, whole plantpreparationsare less toxic than theirpurified, concentratedderivativesand are often both effective and cost-effective for treating commonhealthconditions.Somemedicinalherbshaveusesnotobtainablefromchemicaldrugs.Forexample,milkthistle(Silybummarianum) increasesmetabolism of liver cells and protects them from toxic injury (fromexcessive alcohol intake, fumes of volatile solvents, and drugs likeacetaminophen and some chemotherapy agents). No available

pharmaceuticalproductshavethoseactions.Asconsumerdemandforherbalproductshasgrown,themarketingofthoseproductshasbecomeverybigbusiness.Itisthemanufacturersanddistributorsofmedicinalherbswhoprovidemostoftheinformationthatconsumers read—in books, magazine articles, and advertisements, aswell as on the Internet. I’m afraid that much of that information isinaccurate,particularlywithregardtotherapeuticclaimsthatpurporttobebackedbyscientificstudiesandthe latestresearchbutall toooftenarebasedonnothingmorethantestimonials.BecauseIhavelongworkedtomakeaccurateinformationonbotanicalremediesavailabletoconsumersaswellastodoctors,pharmacists,andalliedhealthprofessionals, Iamdelightedtosee theappearanceof theNationalGeographic Society’s36HealingHerbs. This excellent guide isthework of a team of highly qualified botanical andmedical experts,includingtwoofmycolleaguesfromtheArizonaCenterforIntegrativeMedicine.Thebookoffersreliable,up-to-date,practical informationonsomeof themost importanthealingplantsandmedicinalherbson themarkettoday.Oneway to help lower our staggering health-care costs is to reducedependence on costly, technology-based interventions, includingprescription drugs. There is growing recognition that medicinal herbscanplayausefulroleinthemaintenanceofhealthandthemanagementof commonhealthproblems. Iwant to see theirpotential realizedandwelcome this book as a significant contribution toward making thathappen.

I

TheWorldofMedicinalHerbs

nourlittlesphereofmodernity,theuseofmedicinalherbsmayseemedgyandnew,butthetruthisthathumanbeingshaveturnedtotheworldofgreenforhealthandnurturefromthebeginning.Theoldest

known treatments for the ailments that still plague us today—fromheadachestosorefeet,frommusclecrampstomelancholy—comefromtheworldofplants. Inbecomingmoreknowledgeableaboutmedicinalherbs, their powers, and their limitations, we join people who haveharvested plant parts and prepared them according to their culturaltraditions throughout history.Our advantage, in these days ofmodernmedicalscience,isthatinmanycaseswehavetheabilitytolearnhowandwhy these plants can dowhat they do for ourminds and bodies.That is thepurposeof thisbook: todraw together theancientand themodern, to recognize the remarkable healing properties of plants bothfamiliarandrare,andtobringmodernsciencetobearonunderstandinghowtheplantworldinteractswiththehuman.

GettingtoKnowMedicinalPlantsThese days, healing herbs are never hard to find. Health food stores,organicfoodco-ops,andevenmainstreamgroceriesanddrugstoresofferprominent displays of capsules and tablets, tinctures and oils, labeledwiththenamesofplantsbothfamiliarandexotic.Herbalteassitsidebysidewith familiar black teas and coffee. In the case of a few herbs—ginkgo, for example, as amemory aid—the claims have grown to thelevelof sensational,withpromises farexceedingeither traditionalusesorscientificevidence.Herbalhealinghasbecomeacommercialbusiness,andintheprocessweriskforgettingwhatitisallabout.Indigenoushealershadtoidentify,gather,andprocesstheherbsthatthey found valuable. They knew the plants’ growing cycles, and theyknew which parts of the plants to harvest and how to harvest them.Thoseinthecommercialherbbusinesstodayareequallyknowledgeable.Occasionallytheirproductsremindusoftheirearthy,botanicalorigins:

Goldensealpowdergleamsamustardyellow;cayennepowderstingsthetongue;aloegeloozesasthickfromthebottleasitdoesfromthenewlycutleaf.Butherbalpreparationstodayareoftendesignedtodelivertheremedywithoutanysensoryoverload:“Experiencethemiracleeffectsofgarlicwithoutanyaftertaste!”Knowledgeofmedicinalherbsandotherhealingplantscanonlymakeouruseofthemmorevaluable,effective,andlonglastingaspartofourcultureinthefuture.Byrecognizingthataparticularsubstance,whetherdeliveredinapilloracapsule,atubeorabottle,derivesfromaplantwithdistinctgrowinghabitsandanativerangesomewherespecificontheglobe,onediscoversnewlevelsonwhichherbalmedicinecanenrichourlivesandcultureaswellashealourbodies.Themoreknowledgewehave,themorepreciselyandappropriatelyweusetheseamazingplants—andthehealthierwestay.

GrowingYourOwnMedicineGardenThere aremanyways tomakemedicinal herbs part of your everydaylife,butnoneismoresatisfyingthangrowingyourown.Ifyouareluckyenoughtohaveakitchengardenoutdoors,designateonecornerofitasyourherbalpharmacy.Anumberofmedicinalherbs,somealreadyfamiliarasculinaryherbs,are easy to start from seed and grow year after year in temperategrowing zones. Some are annuals or biennials, such as calendula andmembersofthecarrotfamily—parsleyorfennel,forexample.Startthesefromseedandallowsomeseedtoripenandfall,andyoumaybeabletonurturecropsoftheseherbsyearafteryear.Inestablishingyourownmedicinegarden,payattentiontothespeciesand variety of plants you are growing. Always procure growing stock,whether roots, seeds, or whole plants, from reputable sources thatclearly identify the plant variety. Some varieties developed for thegardendiffer from thosewith themost potential for healing.Comparethescientificspeciesnames,notjustthecommonnames,asyouchoosetheonestocultivate.Justasthevigorofflowersandvegetablesdependson soil, climate, weather, and other growing conditions, so theeffectivenessofmedicinalherbswillvaryfromplanttoplant,gardentogarden, year to year. While we celebrate the impulse to use simple

homegrown herbs for remedies, we also recognize the value ofcontrolledharvestsandmeasureddosages.

TheBusinessofMedicinalHerbsToday themedicinal herb industry is a 5-billion-dollar business in theUnited States alone—even larger if you factor in research fundssponsoringongoingsearchesfortraditionalmedicinalswithpromiseformodern pharmaceutical research. And in many developed countriesbeyond the United States, herbal remedies are evenmore accepted aspartsofanormalhealthregimen.Debates continue as to how government regulators can interactwiththe medicinal herb trade, which accomplishes some measure of self-regulationthroughsuchorganizationsastheAmericanBotanicalCounciland the American Herbal Products Association. Herbal remedies poseregulatorychallengesdifferentfromthoseofpharmaceuticalmedicines.The World Health Organization is spearheading an effort to developguidelines forgoodmanufacturingpractices (GMPs)ofherbalproductsworldwide,andtheU.S.FoodandDrugAdministrationrecentlysetrulesfor“dietarysupplements”—atermthatcoversmedicinalherbsaswellasvitaminsandminerals.

TheSafeUseofMedicinalHerbsConsumers of commercial herb preparationswould do best to educatethemselvesaboutwhattheyarebuyingandusingmedicinally.Herbscanbe potent. Read labels, pay attention to recommended dosages, andavoidcombiningherbsonyourown.Althoughinmanycasesthisbookidentifiesseveralherbsthatmayaddressthesamehealthproblem,innowaydoesitimplythatapersonshoulduseallofthematonetime.Manycommercially available herbal teas contain blends of herbs to enhanceflavorandbenefit,butconsumersshouldbecautiousaboutmixingherbsontheirown.It is best to seek the advice of a health-care professional beforebeginningtheuseofherbaltherapies.Especiallyifyouuseprescriptiondrugs, seek advice before turning to herbal remedies, because somecombinations of herbs andpharmaceuticals canbedangerous or cause

undesirable side effects.Pregnantandbreast-feedingwomen shouldbeespeciallycarefulaboutusingherbalremedies,andparentsshouldseekadvicebeforegivingherbalremediestochildren.

TheManyWaysofUsingHerbsHerbalremediescomeinmanyforms,andeachhasastrictdefinition:

Infusion: A tea is prepared by pouring hot water over plant parts andlettingitsteepforashorttime.Decoction:Alongerteapreparation:plantpartssimmerinhotwaterforalongertime.Syrup:Plantpartsareaddedtoasugar-waterorhoney-watermixture.Powder: Dried plant parts are pulverized, traditionally by mortar andpestle.Tincture:Essentialplantcomponentsaredissolvedinawaterandalcoholsolution.Essence:Essentialplantfragranceisaddedtoalcohol.Ointment: Powdered or essential plant parts are added to an oilysubstance such as olive oil, petroleum jelly, or lard, and often mixedwithbeeswax.Poultice:Freshordriedplantpartsareappliedtoskinwithmoistheat.

Today, with so many herbal preparations available commercially, it’simportant to read labels to confirm that the product contains a“standardized extract,” which is themanufacturer’s promise that frombatchtobatchameasureandcontrolareplacedonthelevelsofactiveherbal ingredients in the tea, tincture, salve, or other product.Standardization assures proper, consistent, and effective levels. Thismeasure is especially important in capsules and tablets, themethodofdeliverymostoftenchosenbyconsumersofcommercialherbalmedicinetoday.Mentionofspecificproducts,companies,ororganizationsinthisbookdoesnotimplythatthepublisherortheauthorsendorsethem.For the sakeof simplicity,and tomatchcurrentpractices, thisbroadarrayofdeliverymethodshasbeennarroweddowninthisbooktothefivemost common: tea, tincture, capsule or tablet, topical application,

andinorasfood.To those who wish to bring medicinal herbs into their daily lives,whether as part of a regular health regimen or as an alternative orsupplementtomodernmedicaltreatments,wesay:Read,learn,consider—andgoodhealthtoyou.

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AloeAloevera

ative to North Africa and coastal areas surrounding theMediterranean Sea, aloe is one of themost familiar of all herbalremedies. Pots of aloe grace many sunny kitchen windowsills,

where the thick, fleshy leaves standready tobecomeaquickandeasytreatmentforscaldsandburns.Aleafpluckedfromtheplantandslicedopen shelters at its core a clear, mucilaginous gel that is remarkablyeffectiveforsoothingwoundsandburns,speedinghealing,andreducingriskofinfection.Thebitter,yellowishsapthatoozesfromtheleaf’sskin—not to be confused with the gel—is dried to form aloe latex, acrystallinesubstance.

TherapeuticUsesBurns(first-andsecond-degree)PsoriasisColitisDiabetes

Aloe is famous for soothing sunburn. Perhaps lesswell known is howbroadly its healing properties extend—from soothing minor cuts andskinconditionstopossiblyloweringbloodsugarlevelsindiabetics.Aloegel is the innermucilaginous—orgooey—partof the leafand isused topically for many skin conditions. Recent research shows thatingesting this gel confers benefits in lowering blood glucose in peoplewith diabetes and easing symptoms in people with ulcerative colitis.Aloe gel contains polysaccharides, compounds that have a soothingeffectonmucousmembranes,andenzymesthatcoat irritatedskinandease pain. Aloemay also be antibacterial. For these reasons, aloe hasbeen used for some skin conditions, such as first- and second-degreeburns and psoriasis, and it sometimes shows better effects than moreconventional therapies. In a study of 30 people with second-degree

burns,aloecream,containing0.5percentofthegelinpowderedform,helped to heal the burns faster than sulfadiazine, a commonly usedantibacterial cream. In addition, a study of 80 people with psoriasisshowed that a 70 percent aloe creamworked aswell as a 0.1 percenttriamcinolonecream,oftenprescribedforpsoriasis.So-called aloe juice is made from aloe gel. The gel—either fresh ordried and powdered—is just one ingredient in aloe juice products.Marketed as aloe juice, these products may also contain water, citricacid,fruitjuices,preservatives,andmore.Aloegelisalsoaningredientin many cosmetic products, including topical creams, lotions, andshampoos.

HowtoUseAloegel:Apply to theskinseveral timesdaily forburnsandotherskinconditions. For colitis, take 25 to 30 ml (about 2 tablespoons) twicedaily; for diabetes, 10 to 20 ml (about 1 tablespoon) daily. Followmanufacturer’sguidelines.

PrecautionsTopicallyapplied,aloeissafe.However,aloemaydelayhealingindeep,openwounds,asfromsurgery.Aloegelshouldbefreeofanthraquinonesand soothing to thegastrointestinal tract, but leaf extracts can containallpartsoftheleaf,andthusbothgelandlatex.It isimportanttobuyaloegel thatsays it ismadefromthe inner filletand/orthat is freeofaloin.Aloe juicecontainingaloincanactasa laxativeandcan irritatetheintestines.Prolongedusecanleadtoelectrolytelossanddependenceon juice for normal bowel function. Those with acute or severegastrointestinal symptoms should not take the juice. Children andpregnantornursingwomenshouldnottakealoeinternally.

C

BilberryVacciniummyrtillus

ousinoftheblueberry,thebilberryisthesweet,darkpurplefruitofa branching shrub that seldom grows more than knee high. Ripebilberriesareabonanzaforbirdsandaheavenlytreatforhikersto

stumbleuponintheforest.Mostbilberriesgrowwildbecausetheplantsare difficult to cultivate. Given their wonderful flavor, it’s no surprisethat bilberries have found their way into almost every imaginableculinary delight, from jams, pies, and tarts to sorbets, liqueurs, andwines. One Irish name for bilberry is fraughan, from the Gaelic wordfraocháin. Traditionally, the berries are picked on the first Sunday inAugust,calledFraughanSunday,whichcorrespondstoanancientCelticharvestfestival.Accordingtolegend,themorebilberriespeoplecollecton that day, the better the harvest will be. As it is amedicinal herb,bilberryhasbeenusedforcenturiestocontroldiarrheaandtoimprovecirculation.

TherapeuticUsesEyehealthAntioxidantDiarrhea

Bilberryhaslongbeenconsumedasbothfoodandmedicine.Thefruitisenjoyedforitssweet-sourtasteandeatenfreshorcooked.Bilberryfruitis alsomade into syrupandused to treat diarrhea andotherdigestiveproblems. This is likely due to the presence of tannins, which haveastringent andanti-inflammatoryactivity.Germany’shealthauthoritiesstillapproveoftheuseofthedried,ripefruitforthetreatmentofacutediarrhea. However, the majority of research today is focused on thepotentialuseofbilberryfruitforthepreventionofage-relateddiseases.Bilberryfruitisrichinanthocyanosides,plantpigmentsthathavebeenshown to act as powerful antioxidants in the body. Researchers have

found that these powerhouse compounds may help protect the bodyfromheartdisease,oxidativestress,andinflammationandhelppreservebrain function and eye health. A growing body of evidence is linkingoxidative stress, a condition associatedwith an increased level of freeradicalsandotheroxidation-promotingmolecules, toanumberofage-related and degenerative diseases. Many fruits and vegetables helpreduce oxidative stress, but it is bilberry—along with its Americancousin, the blueberry—that is getting a lot of press. This berry’santhocyanosides seem tohaveaparticular affinity for the eye.Animalstudiesshowthatbilberryextractsprotecttheretinafromdamage.Twosmalldouble-blind,placebo-controlledstudieshaveshownimprovementinpatientswithdiabetes-andhypertension-relatedretinopathy,agroupofseriousretinaldisordersthatcanleadtoblindness.Researchers are also looking at the potential protective effect thatbilberryextractmayhaveoncolorectalcancer.InastudyconductedattheUniversityofLeicester inEngland,patientswithcoloncancerweregivenabilberryextractfor7days,andtherewasa7percentdecreaseincellgrowthinthetumorswhentheyweresurgicallyremoved.Thismaybe due to the ability of the anthocyanosides to prevent the growth ofbloodvesselsinthetissuesurroundingasolidtumor.Thebloodvesselsare,inpart,whatallowthecancertogrowandspread.

HowtoUseFreshberries:1 cupperdayof fresh fruit.Americanblueberries canbeusedifbilberriesarenotavailable.Tea:Simmer1tablespoondriedberriesin2cupswaterfor20minutes.Strain.Drink½cupevery3to4hoursfordiarrhea.Extracts:Dosage range is usually 360 to 600mgper day of an extractstandardized to contain 25 percent anthocyanosides (also written asanthocyanins).

PrecautionsTherearenoknownadverseeffects.Bilberrymaybeusedassupportforthe eyes, heart, and gastrointestinal system but should not replaceappropriatemedicalcare.

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BlackCohoshActaearacemosa

ative to eastern North America, black cohosh thrives in moist,shadedwoodlands.Overtime,ithasalsobecomeapopulargardenperennial that rarely goes unnoticed. Shortly after midsummer,

black cohosh begins sending up tall flower stalks covered with tiny,pearl-shapedbuds.Asthebudsopen,thestalkstakeonthelookofsoft,whitebottlebrushestoweringabovethedarkgreenfoliage.Thefactthathoneybeesscorntheflowersbutfliesandbeetleslovethemmaybethesourceofatleasttwoofblackcohosh’sothercommonnames,bugbaneand bugwort, respectively. Another is black snakeroot. To understandthisnickname’ssource,digaroundthebaseoftheplantandexposeitstwistedrhizomes,whichlooklikedarklittlesnakes.

TherapeuticUsesMenopausePremenstrualsyndromeMenstrualcrampsArthritisMilddepression(melancholy)

The primary use for black cohosh is to treat menopause-relatedsymptoms. Germany’s health authorities recognize its use formenopausal symptoms (hot flashes, night sweats, and sleepdisturbances), as well as for premenstrual syndrome and menstrualcramping.Earlystudiessuggestedthatblackcohoshactedlikeanaturalestrogen, or phytoestrogen, gently reducing hot flashes and vaginaldryness. But newer research has found no hormonal effects of blackcohoshinmenopausalwomen.Morethan20publishedclinicaltrialshaveevaluatedtheeffectivenessofblackcohoshformenopausalhotflashes.Whilesomestudiesshowamodestreductioninsymptoms,notallclinicaltrialshavebeenpositive.

Theremay be added benefit when black cohosh is combinedwith St.John’s wort. One clinical trial of 301 women reported a 50 percentreductioninsymptomswiththecombination,comparedwith19percentreductionintheplacebogroup.Currentresearchhasnotyetdeterminedtheeffectivenessofblackcohoshforhotflashes.Scientists at the University of Illinois at Chicago have demonstratedthatcompoundsinblackcohoshactasantidepressantsandreducepainsensitivity, lending support to the traditional use of black cohosh as atreatmentformelancholy,ordepressedmood,aswellasitswidespreaduseasaremedyforarthritisandmenstrualpain.Noclinicaltrialshaveevaluateditseffectivenessfortheseconditions.

HowtoUseTea:Simmer2teaspoonsofchoppedrootandrhizomein2cupswaterfor10minutes.Strain.Drink¼cup,2to3timesperday.Capsules:40to200mgofdriedrhizometakendaily,individeddoses.Tincture:Generally,1to2ml,3timesperday.Standardizedextract:20to40mgblackcohoshextracttwicedaily.Productsareoftenstandardizedtoprovide1to2mgof27-deoxy-actein.

PrecautionsExceptforminorgastrointestinalupset,clinicaltrialshaveshownblackcohosh to be free of side effects. A few reports have suggested blackcohosh may, in rare cases, cause damage to the liver, promptingEuropean,Australian,Canadian,andBritishhealthauthoritiestorequireproduct labels suggesting conferral with a health-care provider byanyone with any type of liver disease. Safety during pregnancy andbreast-feedingisnotknown.

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CalendulaCalendulaofficinalis

icknamedpotmarigold,poet’smarigold,orsimplygold,calendulaisnottobeconfusedwiththeratherunpleasantlyscentedcommongardenmarigoldofthegenusTagetes.Calendulaflowershavelittle

scent,andunlikeTagetes species,areedible.Deckedoutwith singleormultiple rows of petals in sunny yellow or bright orange, the flowersseemtohoverabovetheplant’sgrayishgreen,slightlystickystemsandleaves.Calendula isaprofusebloomer. Itsname is likelyderived fromthe Latin calendae, meaning “little calendar” or “little clock.” Thereferencecouldbe tocalendula’spropensity forbeing inbloomduringthe new moon of summer months (in some climates, nearly everymonth)ortoitshabitofpartiallyclosingitspetalsalongwiththesettingsun.

TherapeuticUsesDermatitisWounds

The warm gold blossoms of calendula have long been a signatureremedy for skin ailments, from eczema and abscesses to acne andabrasions. The German health authority has approved calendula fortreatingwounds,basedonresearchshowingitsanti-inflammatoryeffectsandeffectivenessinhelpingwoundssealoverwithnewtissue.Calendulaisthoughttohavetwomainmedicinalactionsonskin.Thetriterpenoidcompounds, such as oleanolic acid, appear to inhibit a variety ofbacteria. Calendula’s anti-inflammatory effects may be the result of atriterpenoidcompoundactingasanantioxidant,toreducedamagefromoxygenradicalsinthehealingprocess.Calendula products have been developed and studied for a host ofhumanailments.Forexample,acalendulaextractcombinedwithgreentea, tea treeoil, andmanukaoilwasdeveloped intoamouth rinse—a

spin-off of research showing that calendula rinses fight guminflammation,orgingivitis.Anotherstudyrandomized254breastcancerpatients about to undergo radiation treatment to apply either acalendula ointment or a commonly used medicine, trolamine, twicedaily.Thecalendulagroupexhibited lessdermatitis from the radiationandalsohadfewerinterruptionstotheirtreatment.Onemethod formaking a calendula ointment is to heat theplant inpetroleum jelly, strain, and cool for use on the skin. Calendula’s anti-inflammatoryeffects,anditseffectivenessforvariousskinailments,maybemorepronouncedwhentheflowersarefirstextractedwithhigh-dosealcoholbeforebeingincorporatedintocreamsorointments.

HowtoUseTopicalpreparations:Extractsare incorporated intomanyskinproducts:soaps,creams,ointments,salves,andlotionswithvariousconcentrationsof calendula.Applypreparations3 to4 timesdaily tohealminor skinconditions.

PrecautionsThose allergic to plants in the Asteraceae family can develop asensitivitytotopicaluse.Shouldarashdevelop,discontinueuse.

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CayenneCapsicumannuum

he spicy cuisines ofMexico, Southeast Asia, China, southern Italy,manyCaribbean islands, andNorthAmerica’sCajun cultures shareaningredient:hotpepper.Notthetinyblackpeppercornsgroundin

peppermills,butthefleshyfruitsbornebyplantsbelongingtothegenusCapsicum. More than a thousand varieties of Capsicum are grownworldwide.Theyproducecolorfulfruitsthatvaryconsiderably,notonlyincolor,size,andshape,butalsointheintensityoftheirheat.Thatheatcomes from a plant chemical called capsaicin, which, in addition toaddingzesttofood,haspain-relievingproperties.

TherapeuticUsesArthritisNervepain

Despite itsbite in spicycuisines,purifiedcayennepepper,yielding theessential compound capsaicin, is an effective topical pain reliever.Capsaicin is absorbed through the skin and binds to specific receptorsthat act to deplete a compound responsible for conveying painsensationstothebrain.One category of conditions that cause pain originates from nervedamage resulting fromdiabetesorothernervous systemproblems.Forthis discomfort, creams containing at least 0.075 percent capsaicinappliedtoapainfulareaover6to8weekshavebeenshowntoproviderelief. In some cases, just one high-dose patch containing 8 percentcapsaicincanbebeneficial.Acommonpattern in the treatment is thatthe pain gets worse for a few days before it gradually gets better;benefits are often sustained even after treatment stops. Some studieshave shown that preparations with a lower percentage of capsaicin,someofwhichareavailableover thecounter, are less effective, eitherbecauseofthelowerdoseorbecauseofpoorerabsorption.Thesecreams

arealsousedbypeoplewhoexperiencethelingeringpainofshingles.Osteoarthritis may also respond to capsaicin creams. Creamscontaining0.025percentcapsaicinhavebeenshowntohelpease jointpain of adults suffering from osteoarthritis over a 6-week period; onestudy, in which subjects used the 0.075 percent cream for 4 weeks,resultedindecreasedarthritispainandtendernessinthehands.

HowtoUseCream: For nerve-related pain, apply cream containing 0.075 percentcapsaicin3 to4 timesdaily. Lower-dose creamscontainingonly0.025percentcapsaicinapplied4timesdailymaybeeffectiveforarthritis.Foroptimal benefit, treatment is usually recommended for 6 to 8 weeks;benefits for arthritis may occur before 8 weeks. Researchers also aredeveloping other higher-dose forms of cayenne, including a patch andinjections,whichlookpromisingforpainrelief.

PrecautionsApplicationofcayennepreparationstotheskincancausearashaswellas burning, stinging, and redness. The rash, often an irritation ratherthan an allergic reaction, is usually worse on first applications of thepreparationandthengetsbetterwithrepeateduse.However,iftherashgets worse with time, treatment should be discontinued andimprovement should occur quickly. Do not apply to broken skin.Occasionally, people will develop a cough after using higher strengthpreparations,presumablyfromthespicysubstancethatgetsinhaled.

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ChamomileMatricariarecutita

ftera rain,orwhen lightlybruised,chamomile’s lacygreen leavesand small, daisy-like flowers give off the distinct scent of apple.ThatmayexplaintheSpanishnameforthisherb,manzanilla,which

means “little apple,” as well as the medieval habit of strewingchamomilestemsandflowersacrossthefloorstofreshentheairindoors.Two very closely related species of chamomile have earned a time-honored place in herbal medicine. German chamomile (Matricariarecutita) has effects similar to those of Roman or English chamomile(Chamaemelum nobile) but a less pronounced aroma. Both varieties ofthisherbhavebeenprized formanycenturies—especiallybrewedasapleasant-tasting tea—as a remedy for nervous tension,muscle cramps,skin conditions, and digestive upsets in babies, children, and adults.ChamomileisperhapsthemostcommonlyusedEuropeanherbinherbalmedicinetoday.

TherapeuticUsesDigestiveaidColicMouthulcersEczema

A treasuredherbalmedicine, chamomilehas sootheddigestive systemsandcalmedpeopleofallagesforcenturies.Butnotuntilthe1970swerescientists able to document and verify chamomile’s healing andprotective effects on the gastrointestinal mucosa (lining). Germany’shealthauthoritiesrecognizetheeffectivenessofchamomileforrelievingdigestive spasms and inflammation when taken internally. Chamomileeases bloating and indigestionwhen taken aftermeals and can sootheoccasionalheartburn.Manyherbalists consider chamomile thepremierchildren’sherbforeasingupsettummiesandcalmingfrayednervesafter

an exhausting day. Remember Peter Rabbit? His mother gives him adose of chamomile tea (“One tablespoonful to be taken at bed-time.”)afterhisescapadesamplingallthevegetablesinMr.McGregor’sgardenleaveshimwithatummythatneedssoothing.Astudyofcolickybabiesfound that chamomile, in combination with other herbs, was highlyeffective in reducing crying times when the colicky babies werecomparedwiththoseinthecontrolgroup.Chamomile is alsopopular foralleviating inflammationof themouthandskin.Inastudyofpatientswithchronicmouthulcers,aremarkable82 percent rated chamomile extract as excellent for relieving pain.Compoundsinchamomilehavebeenshowntoenhanceskinhealingandtohelppreventinfection.Appliedtopically,aproprietarychamomilecreamwasshowntobeaseffective as low-dose, over-the-counter hydrocortisone cream forrelievingeczema.Chamomileisalsofoundincreamsdesignedtosootheand heal diaper rash, skin irritations, and minor wounds. Germany’shealthcommissionalsorecognizestheeffectivenessofusingchamomileexternally for inflammation of the skin and mucous membranes,includingthoseofthemouthandgums.

HowtoUseTea:Pour1cupboilingwaterover1teaspoonofherb.Steepfor5to7minutes.Thelongeritsteeps,themorepowerfulitscalmingeffects.Capsules:500to1,000mgdriedchamomile flowers taken2 to3 timesperday.Tincture:3to5mltaken2to3timesperday.Topical:Creamsareavailable.Useasdirected.

PrecautionsChamomileisverysafe.Inrarecases,allergicreactionsoccur,especiallyinthosewithsevereragweedallergies.

C

ChasteTreeVitexagnus-castus

haste tree often suffers from mistaken identity. People may do adoubletakewhentheyfirstglimpsetheleavesofthissmalltree,astheir resemblance to the leaves of marijuana (Cannabis sativa) is

striking. A blooming chaste tree is also frequently thought to be abutterflybush(Buddleia), because bothplants produce long clusters ofviolet flowers beloved by bees, butterflies, and hummingbirds. Theflowers are followed by small, fleshy fruits that contain dark brownseeds easily mistaken for peppercorns in both appearance and taste.These seeds are chaste trees’ link to chastity, forgedmore than 2,500years ago. In ancient Greece, chaste tree was thought to calm sexualpassion. It was an important component of festivals held to honorDemeter,thegoddessofagriculture,fertility,andmarriage.Womenwhoremainedchasteduring the festival adorned themselveswith the tree’sfragrant blossoms. The vestal virgins of ancientRome carried twigs ofchaste tree. The Catholic Church in medieval Europe later adoptedchaste tree as a symbol of purity. Novitiates entering a monasteryfollowed a path strewn with chaste tree blossoms. Chaste tree seeds,believedtosuppresssexualdesire,weregroundandservedinmonasterydining halls to encourage celibacy—thus the common name, monk’spepper.

TherapeuticUsesPremenstrualsyndromeBreasttenderness(mastalgia)

Premenstrual syndrome (PMS) involves a number of physical,psychological,andemotionalsymptomsoccurring5to10daysbeforeawoman’s menstrual period. It is estimated that up to 90 percent ofwomen experience occasional PMS. The dried fruits of the chaste treehavebeen shown repeatedly todramatically improve the symptomsof

PMS. Germany’s health authorities recommend the herb for thetreatment of PMS, menstrual irregularity, and mastalgia, or breasttenderness.A3-monthstudypublishedintheBritishMedicalJournalevaluatedtheeffectivenessof chaste tree in178womenwithPMS.Chaste treeusersshowedasignificantimprovementinPMSsymptomssuchasirritability,moodiness,anger,headache,andbreast fullness.Overall, thereductioninPMSsymptomswas52percent forwomen takingchaste treeversus24percentforthosetakingplacebo.Another randomized, placebo-controlled study of chaste tree wasconductedinBeijing,China.Itinvolved208womenwithPMS.Womentaking a 40-mg chaste tree extract had a significant reduction in PMSsymptomscomparedwiththosetakingplacebo.When the psychological symptoms of PMS are more severe(premenstrualdysphoricdisorder),theconditionistypicallytreatedwithantidepressant medication. A randomized, controlled trial found thatchastetreewasroughlyequivalenttofluoxetine(Prozac)forimprovingpsychologicalandphysicalsymptoms.Chaste tree is sometimes recommended for women having difficultyconceiving.Chaste treeextracts,useddaily forat least3months,havebeen shown to restoreprogesterone levels,whichmay improve femalefertility. However, more investigation needs to be done beforerecommendationscanbemade.

HowtoUseTea:Steep½teaspoonofdriedchastetreefruitin1cupofhotwaterfor5to7minutes.Strain.Drink1cupeachmorning.Note:Theteaissomewhatspicyandacridintaste.Capsules:250to500mgofdriedchastetreefruittakenonceperday.Tincture:2to3mloftincturetakendailyeachmorning.Standardizedextract:20 to40mgof chaste treeextract takenonceperday.

PrecautionsChaste tree appears to be extremely well tolerated in clinical trials.

While no adverse effects have been reported in pregnancy, womenshould consult a health-care provider before using chaste tree forinfertility.

F

ChocolateTheobromacacao

ormanypeoplearound theworld, lifewithout chocolatewouldbedismal.Satinydarkorcreamy,chocolateisabelovedfoodintimatelylinkedwithcelebrations,comfort, indulgence,andextravagance. Its

source is cacao, a small tree native to Central and South Americanforeststhatproduceslargepodspackedwithdarkbrownseeds.Fromtheseedscomefragrantcocoa,lusciouschocolate,andcreamycocoabutter.ThecultivationofcacaomayhaveoriginatedwiththeOlmeccultureofeasternMexico more than 3,000 years ago. The Olmec, and later theMayaandAztec,fermented,roasted,andthengroundcacaoseedsintoapaste.Mixedwithwater,chilipeppers,cornmeal,andotheringredients,itwaswhippedintoafrothy,spicychocolatedrink.Boththedrinkandthe seeds fromwhich itwasmadewere considered sacred. In ancientMesoamerica,chocolatetrulywas“thefoodofthegods,”whichiswhatTheobromameans.

TherapeuticUsesAntioxidantHearthealth(includingbloodpressureandcholesterollevels)Anti-inflammatory

As more studies emerge linking chocolate consumption to improvedcardiovascular health, it is clear that chocolate is both a food and amedicine—not only good but also good for you. Chocolate’s mainmedicinal effects come fromagroupof compounds calledpolyphenolsthatarestronglyantioxidantandanti-inflammatory;theyalsoimparttochocolate its dark brown color. Similar compounds are found ingreentea, red wine, and many fruits and vegetables. Interestingly, thepolyphenols in chocolate seem to act as antioxidants that are strongerthan antioxidants in other foods. In humans, these polyphenols arethought to act in severalways. Theymay stop one of the steps in the

developmentofplaquesincoronaryarteriesbydecreasingtheoxidationof low-density lipoprotein (LDL), or bad, cholesterol deposited there;hence, LDL plaque does not become as firmly established and is lesslikelytothenruptureandclot,causingaheartattack.Thesepolyphenolsalso increase the levels of high-density lipoprotein (HDL), or good,cholesterolprotectionagainstcardiovasculardisease.Thesecompoundsalsoaremildinhibitorsofplateletactivity,thinningbloodinanactionsimilartothatofaspirin.Anotherinterestingcomponentofchocolateiscocoabutter.Byweight,muchofchocolateiscocoabutter.Considereda“good”fat,cocoabuttercontainsoleicacid,amonounsaturatedfatalsofoundinoliveoil;cocoabutter also contains stearic and palmitic acids, two saturated fats. Incombination these fats seem to balance the benefit to the heart andcholesterollevels.

HowtoUseChoose a dark chocolate of at least 70 percent cacao tomaximize thepolyphenolcontent—andthemedicinalbenefits—ofthistastytreat.

PrecautionsDue to the small amount of caffeine it contains, along with a relatedcompound,theobromine,chocolatecanbestimulating,makingithardtofallasleepafteralate-nightsnack.Thefatcontentofchocolatecarriesacalorie-heavypunch,soeatingtoomuchchocolatecanaddup.Also,asthepercentageofcacaoinchocolatedrops,itisreplacedwithmilkfatsthatdiminishthebenefitsofcacaobutterandbindhealthypolyphenols,makingthemlessabsorbable.

T

CinnamonCinnamomumverum

he warm, sweet fragrance of cinnamon is unmistakable, evokingvisions of hot cinnamon rolls and mulled cider. True cinnamon(Cinnamomumverum)isnativetotheislandofSriLanka.Cassia,or

Chinesecinnamon(C.cassia), is a close relative cultivated inVietnam,China,andIndonesia.Bothvarietiescomefromthefragrantinnerbarkof a tree belonging to the laurel family. Cinnamon was a preciouscommodity that was traded extensively throughout the ancient world.TheEgyptiansprizeditasanessentialingredientinembalmingmixturesused to perfume and preserve the dead. Moses of the Old Testamentaddedittoaholyoilforanointing.InRomeduringthefirstcenturyA.D.,cinnamon was at least 15 times more expensive than silver, andcenturies later it was still costly. Only the very wealthy in medievalEurope could afford this expensive spice, forwhich demandwas highand supply low.Adesire tomonopolize the cinnamon tradepromptedEuropeanexpansionintoAsiainthe16thand17thcenturies.Eventually,cinnamonbecamemorewidelyavailableandaffordable.

TherapeuticUsesDiabetes

Cinnamonmaybeespeciallyimportanttopeoplewithdiabetes.Mainlythebarkisusedmedicinally.Apolyphenolcompound—withthetongue-twistingnamemethylhydroxychalcone—is found incassiacinnamon. Itisthiscompoundthatmayberesponsibleforcinnamon’smainmedicalbenefit: lowering blood sugar in people with diabetes. The compoundseemstoaffectinsulinreceptorsandaidintheformationofglycogen,orstoredsugar.Cinnamonalsohasantibacterialeffects(fromtheessentialoil) andantioxidant effects (from thepolyphenols), the latterprobablyhelpingwithsomeofthecomplicationsofdiabetes.Cassia cinnamon has been studied in clinical trials, primarily by

lookingat fastingbloodsugar levels inpeoplewithdiabetes.Althoughone study found improvements in fasting blood sugar (asmuch as 29percent in some cases) and cholesterol levels in people with type 2diabetes, other studies have found no effect. Itmay be that cinnamonworks better in people whose diabetes is poorly controlled, but theremaybeotherfactors,suchasgeneticsandmedications,thatexplainwhysometimescinnamonhelpsandothertimesitdoesn’t.

HowtoUsePowder: For diabetics, powdered cinnamon spice is an option—but forpositiveeffectsonbloodsugarlevelsitisnecessarytouseapproximately1teaspoondaily.Thecommonspicepurchasedingrocerystores isnotnecessarilycassiacinnamon.Capsule:Cinnamoncapsulesrangeindoseandsuggesteduse;studiesontype1and2diabeticsused1to6gcinnamonaday, takenindivideddoses.

PrecautionsCinnamoniswelltolerated,thoughthevolatileoilcancauseaskinrash.Cassiaandothercinnamonscontainsmallamountsofcoumarin;blood-thinningandliverproblemsgenerallyoccurwiththiscompoundonlyiflargeamountsaretakenoverlongperiods.Tobesafe,cautionisadvisedforanyonewithliverproblems.Duetoitsblood-thinningeffects,peopleshouldstoptakingcinnamoninquantitiesgreaterthanuseasaspiceatleastoneweekprior tosurgery.Medicinaldosesarenotrecommendedduringpregnancy.Closemonitoringofbloodsugarlevelsindiabeticsiswarrantedtoavoidunsafeloweringofbloodsugar.

R

CranberryVacciniummacrocarpon

uby red and exceedingly tart, theAmerican cranberry is native totheswampsandbogsofnortheasternNorthAmerica.Itcanstillbefoundgrowingwildinpartsofitsnativerange,whichextendsfrom

eastern Canada south to themountains of Georgia and west as far asMinnesota.Most of the cranberries that now find theirway into foodsand drinks—and grace millions of Thanksgiving tables—are cultivatedonlargecommercialfarms.CranberrysharesthegenusVacciniumwithanumberofotherpopularberries, includingblueberry,huckleberry,andbilberry.Thewordcranberryisprobablyderivedfromcraneberry,atermcoinedbyDutchandGermancolonistseitherbecausetheflowerslookedtothemliketheheadandneckofacraneorbecausecranesflockedtocranberrybogswhenthefruitwasripe.

TherapeuticUsesBladderinfections(prevention)

Theherbal remedymostassociatedwithmaintainingahealthyurinarytractisthedelicious,nativeNorthAmericancranberry.Originallyitwasthought that cranberrypreventedurinary tract infectionsby acidifyingthe urine; however, scientists have shown that compounds known asproanthocyanidinspreventharmfulbacteriasuchasEscherichiacolifromadhering to the cells that line the bladder and urethra. This is goodnews,giventhatE.coliisresponsiblefor90percentofallurinarytractinfections.In2008,researchersreviewed7studiesofcranberryjuicealongwith4studiesofcranberryextracttablets.Theyconcludedthatbothmodesofdelivery reduced the risk of a urinary tract infection by 35 percent inpeoplewhohadahistoryof frequent infectionscomparedwithcontrolgroups. This research is significant, especially given the statistic thatroughly 25 percent of all women will have a recurrent urinary tract

infectionintheirlifetimes.While theevidence isverystrong for theuseofcranberry topreventurinarytractinfections,thereis,ontheotherhand,verylittleevidencethat it is an effective treatment once a urinary tract infection iscontracted. The best treatment for an acute bladder infection isantibiotics.Cranberryjuiceortabletscanalsobeaveryeffectiveurinarydeodorantforthosewhoareincontinent.

HowtoUseJuice:Cranberryjuiceisaneasyandtastywaytopreventurinarytractinfections. One well-designed study used 10 ounces per day of OceanSpraycranberryjuice.Extract: Cranberry extract in tablet form has been shown to be aseffective, better tolerated, less expensive, and lower in calories whencomparedwiththejuice.Thedoseofconcentratedjuiceextractis300to500mg,takentwiceaday.

PrecautionsGiventhewidespreaduseofcranberrybythegeneralpublic,itissafetosay that there are virtually no adverse effects associated with its use.Cranberry is safe during pregnancy and lactation, and it is safe forchildren.Although several case reports have indicated a concern for apotential interaction between cranberry juice and warfarin, used toprevent blood clots, studies in humans have documented no adverseinteractions.

D

DongQuaiAngelicasinensis

ong quai, also called Chinese angelica, is amember of the celeryfamilynativetocold,mountainousregionsofcentralChina.IthasbeenusedinChinese,Korean,andJapanesetraditionalmedicine—

as well as in cooking—for millennia. According to legend, dong quaimadeitsmedicinaldebutasaresultofaman’sdesiretoprovehimself.Hesetsout forthemountains,wherehehopeshisabilitytosurvive inthewildwillattesttohisstrengthandresourcefulness.Beforeheleaves,theman tells his devotedwife that if he has not returned after threeyears,sheshouldconsiderhimdeadandtakeanotherhusband.Andthatispreciselywhathappens.Shortlyafterthewiferemarries,however,theman returns. Heartbroken, she falls deathly ill. During his mountainpilgrimage, the man collected the root from a plant he’d never seenbefore.Hepreparesitasamedicineandgivesittohiswife,andsheisfullyrestoredtohealth.Thenamedongquaiisoftentranslatedas“returnto order,” because the herb is thought to help restore normal, healthyfunctiontovariousbodysystemsandtothebodyasawhole.Dongquaiis oneof themostwidelyprescribedherbs inChinesemedicineand isused—typically in combination with other herbs—primarily to treathealthproblemsinwomen.Forthisreason,itissometimesreferredtoasfemaleginseng.

TherapeuticUsesWomen’stonicPremenstrualsyndromeMenstrualcrampsKidneytonic

DongquairootisstilloneofthemostpopularherbsusedintraditionalChinese medicine. It is well known for treating women’s healthproblems, such as painful menstruation and postpartum fatigue and

weakness.ItgainedpopularityintheWestinthelate1800swhenMerckintroduced Eumenol, an extract of dong quai, to Europe to treatgynecologicalcomplaints.Studiessuggestthatdongquaimayhaveweakestrogenicactivity,andit is often recommended for symptom relief in menopause. In arandomized, double-blind, placebo-controlled clinical trial of 71postmenopausalwomen,however,dongquaiwasnobetterthanplaceboatreducinghotflashes.Thisstudywaswidelycriticizedforusingdongquaibyitselfinsteadofincombinationwithotherherbs,whichishowitis used in traditional Chinese medicine. When an herbal mixturecontaining Angelica sinensis root, Paeonia lactiflora root, Ligusticumrhizome,Atractylodesrhizome,Alismaorientalis rhizome,andWolfiporiacocoswasusedinastudyofmenopausalwomen, itreportedlyreducedhotflashesby70percent.Herbalcombinationsaretheruleratherthantheexceptioninmanytraditionalsystemsofmedicine,andclinicaltrialsusing just one herb may erroneously lead us to judge an herb asineffective.Dong quai has been used in combination with astragalus (A.membranaceus)totoneandstrengthenthekidneys,aswellastoenhancetheimmunesystem.Inonestudy,thiscombinationsignificantlyreducedthedeteriorationofrenalfunctionanddamageinanimalswithchronickidneydamage.DongquaiandotherAngelica species areknown to containpsoralen,which is sometimes used in combinationwith ultraviolet therapy as atreatmentforpsoriasis.Studieshaveshownthatthisapproachimprovespsoriasisin40to66percentofpatients.

HowtoUseTea: Simmer1 to2 teaspoons root in1 cupwater for 5 to7minutes.Strain.Drink1cup,2to3timesperday.Capsules:1g,taken2to3timesperday.Tincture:3to5ml,taken2to3timesperday.[Asstatedabove,considerdongquaiaspartofanherbalcombination.]

Precautions

Thosewith bleeding disorders or taking anticoagulants should not usedong quai, as itmay increase risk of bleeding.Use should be avoidedduring pregnancy. The psoralen in dong quai could, in theory, causephotosensitivity.

N

EchinaceaEchinaceapurpurea,E.angustifolia,E.pallida

o sunny perennial border or herb garden is complete withoutechinacea,arobustanddistinctivewildflowernativeexclusivelytoNorth America. Echinacea’s flowers consist of prickly, domed

centersencircledbyasinglelayeroflavender-huedpetals,whicharethesourceoftheherb’smostcommonname,purpleconeflower.The“cone”isthecharacteristicperfectlycapturedbythegenusname,asEchinaceacomes from the Greek echinos, meaning “hedgehog.” Centuries beforeEuropeansettlersarrivedinNorthAmerica,nativetribeswereusingatleastthreespeciesofechinaceamedicinally.Theherbwassomethingofa universal remedy to Indians of the Great Plains and neighboringregions.Itwasusedformoretherapeuticpurposesthanalmostanyotherherb.

TherapeuticUsesColdsandfluWounds

Echinacea isoneof thebest-studiedherbs inherbalmedicine today. Ithas gained a reputation for decreasing the severity and length of thecommon cold. It has been shown to have numerous effects on theimmune system—from increased antibody responses to elevatedinterferon levels for fightingviruses tostimulationofwhitebloodcellstoworkhardertofightinfection.Thereareseveralchemicalcompoundsinechinaceathatvaryamongthethreespeciesoftheplant,plantparts,and extraction techniques: Polysaccharides, glycoproteins, andalkylamidesallhavemedicinaleffectsthatboosttheimmunesystemandinhibit viruses and bacteria. Researchers continue to investigate howechinaceaworks.Dailyuseofechinaceadoesnotseemtoprotectagainstgettingacold;however,somestudiespointtoaneffectofreducingacold’s lengthby

one to twodays. Inorder to seebenefits, takeadequatedosesofgoodproductatthefirstsignofillness.

HowtoUseTea:Steep1to2teaspoonsechinacealeaf/flowerin1cupboilingwater,orboil1teaspoonofrootin1to2cupswaterfor10minutes.Tincture: When coming down with a cold, take either a tincture ofechinacea root or the expressed juice from fresh E. purpureaabovegroundparts stabilized inalcohol.Every2hours, take1 to2mldirectlyordilutedinwater.Capsule:Thedosevarieswitheachechinaceaproduct,dependingontheplantpartusedandthespecies.Followmanufacturer’sinstructions.

PrecautionsAnyonewithanautoimmuneconditionmustexercisecaution in takinganimmune-boostingherblikeechinacea.Echinaceamayinhibitcertainliverenzymes,theoreticallyincreasingbloodlevelsofmedicationssuchas itraconazole (for fungal infections), lovastatin (for loweringcholesterol), and fexofenadine (forallergies).Therefore, it is importanttobecarefulwhen takingechinaceawith theseandothermedications,includingbirthcontrolpills.Arareallergicreactioncanoccurinpeoplewhoareallergic tootherplants in theAsteraceae(daisy) family.Somepeopleexperienceverymild stomachupsetordizziness.Highdosesofechinaceacancausenausea.

G

GarlicAlliumsativum

arlic’sslendergreenleaves,bulbouswhiteroots,andpungentflavorand aromamark it as amember of the genusAllium, which alsoincludes onions, leeks, and chives. Prized as a vegetable, a

condiment,andamedicine,garlichasbeenpartofhumanculturesinceancient times in both the East and the West. First cultivated perhapsmore than 7,000 years ago, this herb was long thought to impartstrength and stamina. The legions of slaves who built Egypt’s greatpyramidswere given garlic and onions as part of their daily diet. Theoriginal Olympic athletes in Greece ate garlic before competitions,possiblymakingitoneoftheearliestperformance-enhancingsubstances.Widelyusedinspellsandcharms,garlicwasbelievedtoprotectagainstall forms of evil, including witches and, more famously, vampires.Medicinally,garlichaslongbeenreveredforitspowers,particularlyintreatinginfections.

TherapeuticUsesDiarrheaCoughsandcoldsHearthealth

Garlic is akey ingredient inmanyethnic cuisinesandhasa cherishedhistoryinherbalmedicine.Italsohasastunningreputationforfightingoffinfections,especiallyinthegutandlungs.Withthegrowingproblemofantibioticresistance(whichoccurswhenbacteriaandparasitesarenolongervulnerabletoantibiotics),garliccouldbecritical.Louis Pasteur first documented garlic’s antibacterial activity in 1858.AlbertSchweitzerreliedongarlictotreatamoebicdysenteryforyearsinAfrica.Modernresearchhasconfirmedthatgarliccankillanumberofdiarrhea-causing organisms, including Salmonella, Escherichia coli,Entamoebahistolytica,andGiardialamblia.Freshgarlicalsoimpairsmany

organismsthatcausecoldsandpneumonia.Infact,apreliminarystudyindicated that taking a garlic supplement helped prevent the commoncold.Garlic not only helps fight infection but alsomay reduce the risk ofsome cancers. In 2002, the Journal of the National Cancer Institutereported results of a population-based study showing reduced risk ofprostate cancer for men with a high dietary intake of garlic andscallions.Garlicalsoprotectsthegastrointestinaltract. Insevenstudiesevaluatinggarlicconsumption,thosewhoatethemostrawandcookedgarlic had the lowest risk of colorectal cancer. Multiple studies havefoundthatagedgarlicextractspreventorreducegastrointestinaltoxicityresulting from methotrexate, a drug often prescribed for autoimmuneconditions.Therearealsogoodreasonstoincludegarlicinaheart-healthydiet.Ithelps lowercholesterolandbloodpressure, though itseffectsaremild.Garlicalsomakesplateletsa little less sticky, thus reducing theriskofclots.

HowtoUseCookingdeactivatessomeofgarlic’sactivity,sooneoftheeasiestwaystotakegarlicissimplytoeatit!Rawgarlicisprobablytheoptimalform.Crushacoupleclovesandputinoliveoil,addadashoflemon,andtossoverasalad.Capsules:Ifbuyinggarlicincapsuleform,lookforproductsstandardizedtoallicin,akeyingredient.Researchsuggestsgarlicproductsproviding4to8mgallicindailyareoptimal.

PrecautionsGarlicissafeandwelltoleratedintheregulardiet.Thereisasmallriskthateatinglargerquantitiesofrawgarlic(morethan4clovesperday)can affect platelets’ ability to form a clot, so itmakes sense to reduceconsumption 10 days before surgery and not to exceed this amount iftaking anticoagulant medications. Garlic can also interfere withmedicationsusedtotreatHIVinfection.

G

GingerZingiberofficinale

ingerisnativetoAsia,whereithasbeenusedasaspiceforatleast4,400 years.Over the centuries, it has becomeone of theworld’smostpopularculinaryflavorings.Itsintenselyclean,slightlysweet,

zestyheatisanessentialelementineverythingfromIndiancurriesandThai stir-fries to gingerbread and ginger ale. Ginger’s genus name,Zingiber,isderivedfromtheGreekzingiberis,which,inturn,comesfromtheSanskritsringabera,meaning“hornshaped.”Thereference is to theknobby shape of the plant’s roots, or, more accurately, rhizomes. Itstuberousundergroundstemsarethepartofgingerusedincookingandinherbalmedicine,inwhichgingerisprizedasanaidtodigestionandaremedyforstomachupset,diarrhea,andnausea.

TherapeuticUsesMotionsicknessMorningsicknessNauseaandvomitingInflammationCoughsandcolds

Inherbalmedicine,gingerisprizedfortreatingindigestionandnausea.Scientificstudyhasstronglyconfirmedthistraditionaluse.Manystudiesinhumanshave shown that ginger eases nausea and reduces vomitingrelated to pregnancy, motion sickness, and chemotherapy. A NationalCancerInstitutestudyfoundthatifpatientstook0.5to1.0gofgingerfor three days before and after chemotherapy along with antinauseamedications,nauseawasreducedbyanadditional40percent.Thewayginger relieves nausea is not completely understood, but currentthinking is that compounds in ginger bind to receptors in thegastrointestinaltractthatthenacttoreducethesensationofnauseaandtoacceleratedigestion,thusreducingthetimefoodsitsinthestomach.

Gingerisbeinginvestigatedforreducingtheinflammationandpainofarthritis. Studies in humans have shown that ginger relievesosteoarthritis pain in the knees better than placebo but not aswell asibuprofen.Sip a cup of hot ginger tea on a cold winter night and you willappreciate thewarmingpropertiesofginger,as it improvescirculationby gently opening blood vessels in the feet and hands.Ginger tea notonly warms your toes but also may keep you from getting sick.Compounds ingingerhavebeen shown todestroymanyof thevirusesthatcausethecommoncold!

HowtoUseFresh ginger tea: Slice 1 inchof fresh ginger rhizome into small pieces.Simmerin2cupswateronlowheatfor15minutes.Strain.Drink1to3cupsperdayforcoughsandcoldsandtoenhancecirculation.Driedgingertea:Pour1cupboilingwaterover¼to½teaspoongingerpowder and steep for 10 minutes. Pour liquid tea off and discardpowder.Drink1cupaftermealsforgas/bloatingortoeasenausea.Capsules:Take250to500mg2to3timesperday.Extracts:Concentratedextractsaretypicallyusedforosteoarthritis.Useasdirected.

PrecautionsAddingginger to thediet is safe foryoungandold.Gingermaycausemildheartburninsome.Pregnantwomenshouldnottakemorethan1gof dried ginger per day. Do not combine high doses of ginger withanticoagulantdrugs(bloodthinners)withoutmedicalsupervision.

I

GinkgoGinkgobiloba

n rock layers some 270million years old, scientists have unearthedfossilsof ancient treeswithdelicatelyveined, fan-shaped leaves thataredeeplynotchedtoformtwohalves,orlobes.Someofthesefossils

are essentially identical to the leaves of a living tree knownasGinkgobiloba. It is the only survivingmember of theGinkgo genus, a sort ofliving fossil that survived into modern times in a remote corner ofsoutheastern China. Buddhistmonks began cultivating ginkgo there inthe11thcentury,whenginkgowasreveredasasacredplantandgrownforitspeculiarfleshyseeds.The Chinese called these seeds yinxing, meaning “silver apricot.” InJapan, where ginkgo was introduced, yin-hsing is thought to havebecomecorruptedintogingkyo.Ginkgoleavesandseedshavebeenusedin traditional Chinese medicine since the 15th century and probablywereusedmuchearlierinfolkmedicine.

TherapeuticUsesAntioxidantMentalhealthCirculation

Perhaps our oldest known tree, ginkgo and its leaves have been anherbalremedyformanycenturies.Ginkgocontainspotentantioxidantscalledglycosides,whichprotectnervecells,andterpenelactones,whichreduce inflammation. Ginkgo is used for poor circulation and forreducing the pain of peripheral vascular disease. However, studiesinvestigatingtheseeffectsshowonlymodestbenefitoverplacebo.Ginkgo is widely used in Europe, Canada, Australia, and the UnitedStatesforthepreventionandtreatmentofdementia.Anumberofstudieshave shown thatGinkgo biloba extract (GBE) improves symptoms andstabilizes or slows progression of dementia, including Alzheimer’s

disease. Studies also show that these extracts modestly improve age-relatedmemoryimpairment(whichismuchlessseriousthandementia).Newerstudiespublished in theU.S.havenotbeenasencouraging.AstudypublishedinthejournalNeurologyin2008didnotshowthatGBEprevented cognitive decline in elderly people with normal cognitivefunction. However, among the people who actually took ginkgo asdirected,memorylosswasslowed.AmuchlargerstudypublishedintheJournal of the American Medical Association in 2008 also failed todemonstratethattakingGBE(120mgtwiceaday)preventeddementiain adults ranging in age from72 to 96with normal brain function ormildimpairment.Likewise,asubsequentanalysispublishedinthesamejournalin2009didnotshowasignificantreductionincognitivedecline.Nevertheless, studiesdo show thatginkgo improvesarterial function.Severalstudiesnotedthatextractsimprovewalkingdistanceinpatientswithperipheralarterialocclusivedisease,acondition inwhicharterialdiseaseinthelegsleadstopainwithevenminimalexertion.

HowtoUseTea: Steep 1 teaspoon ginkgo leaf in 1 cupwater for 5 to 7minutes.Strain.Drink1to2cupsdaily.Tincture:Generally,take3to5mltwiceaday,orfollowmanufacturer’sdirections.Extract:Most researchhasbeenconductedon twice-dailydosesof120mgofextractsstandardizedto24to27percentflavoneglycosidesand6to7percenttriterpenes.

PrecautionsGinkgoleafisconsideredsafe,asshowninlargeclinicaltrialsandwideuse. But there may be effects on blood clotting. Those takingmedications to prevent blood clots should consult a health-careprofessional before using. Stop taking ginkgo at least 3 days beforesurgery.Useinpregnancyisnotrecommendedduetoriskofincreasedbleeding.

G

GinsengPanaxginseng,P.quinquefolius

insenghasbeencalledthekingofherbs,therootofheaven,andawonder of theworld.Used inChina, Korea, and India for severalthousand years, Panax ginseng is probably the most famous

medicinal herb to have come out of Asia. Its North Americancounterpart, Panax quinquefolius, was discovered later but has similareffects and is prized almost as highly. Ancient Indian texts speak ofginseng as a life-giving plant with magical powers. Centuries ago,Koreansbelievedthatginseng’sleavesgaveoffaglowonmoonlitnights.Ginseng hunters scanned the woods for the eerie radiance and shotarrows toward its source to mark the plant’s location so its valuablerootscouldbecollectedthenextday.Ginsenghuntingwasfraughtwithdangers,buttherewardsweregreat.Asaresult,wildginsenginChinahadbeenharvestednearlytoextinctionbythe1600s.ThediscoveryofPanaxquinquefoliusinNorthAmericaintheearly1700ssetoffaginsengrush.Manypioneersmadealivingdiggingginsengrootsoutofthedampsoil of eastern woodlands. Several early American entrepreneurs andexplorers,includingJohnJacobAstorandDanielBoone,wereinvolvedin the profitable ginseng trade, in which countless tons of AmericanginsengwereexportedtoAsia.

TherapeuticUsesTonicDiabetesImmunesystemfunction

Ginsengisperhapsthebestknownof theherbal tonics,oradaptogens,withpossiblebenefitsformanydifferentmedicalconditions.Adaptogensareoftenusedtohelpstrengthenthebodytoresistdiseaseortorecoverfrom illness. EachPanax species is a bit different; extracts of roots ofdifferent ginsengs contain different phytochemicals and thus have

different effects. Laboratory research shows that extracts of both thewhole rootand isolatedcompoundsactasantioxidants, affect immunesystemfunction,andcombatinflammation.ClinicalresearchhasbeendonemostlyonAsianginseng.WhileAsianginseng doesn’t control symptoms such as hot flashes in menopausalwomen,preliminaryresultssuggestthatextractsmayimprovequalityoflifeandlessenfatigueandpsychologicalsymptoms.For36peoplewithtype2non-insulin-dependentdiabetes,both100and200mgofginsengdaily for8weekshelpedwith fastingglucose levels.Only those takingthelargerdosehadimprovementsinhemoglobinA1ctests,thestandardtool for comparing blood sugar levels. Studies show that both ginsengspeciesreducebloodsugarlevelsinpeoplewithtype2diabetes.StudiesalsoshowthatAmericanginsengreducesbloodglucoselevelsintype1diabetics.Bothspeciesofginsengenhanceimmunefunction.Inonestudy,aspecificAsianginsengextractboostedimmuneresponsetothefluvaccineandreducedthenumberofcolds.

HowtoUseExtract:StandardizedextractsofAsianginsengcontaining4to7percentginsenosides,dosed100to200mgdaily.Tinctures:1to2ml,upto3timesdaily.Tea:Simmer3to6teaspoonsoftherootfor45minutesin3to4cupswater.Strain,cool,anddrinkacup1to3timesdaily.Capsules:500to1,000mgdriedpowderedroot,taken1to2timesdaily.

PrecautionsBlood pressure should be monitored when taking ginseng. Caution isadvisedfordiabeticsbecauseginsengcanlowerbloodsugarlevels.Asianginsengcanactasastimulant,causinginsomniaoranxiety;somepeopleexperiencemildstomachupsetorheadache.

A

GoldensealHydrastiscanadensis

nAmericannative,goldensealisamemberofthebuttercupfamilythatoncegrewingreatabundanceintheeasterndeciduousforestsof the United States. The golden part of its common name comes

from the bright yellow interior of the plant’s fleshy rhizomes(undergroundstems).Sealisareferencetosmall,circularmarksontherhizome’s twisted,wrinkled surface thatwere thought to resemble thedecorativesealsonceusedtostampwarmwaxontoenvelopeflaps.NativeAmericantribesusedgoldensealtoproduceabeautifulgoldenyellow dye. They also used the herb medicinally and introducedEuropeansettlerstoitshealingpropertiesinthe1700s.Acenturylater,goldenseal had gained such popularity that it was severelyoverharvested, an assault that continued into the 20th century, untilwildstockswerelegallyprotected.Nowcultivated,butstillscarceinthewild, goldenseal is a top-selling herbal supplement marketed to aiddigestion,totreatinfection,andtoboosttheimmunesystem.

TherapeuticUsesDigestiveaidDiarrheaAntimicrobial

Woodland goldenseal is one of the best-known indigenous NorthAmericanplants.Itwaswidelyusedbyeasterntribes.Goldensealwasanofficial drug in the United States almost continuously from 1830 to1955. During the late 19th and early 20th centuries, a number ofpharmaceuticalcompanies,includingParke-Davis,EliLilly,andSquibb,manufacturedandsoldgoldensealproducts.Today,goldensealremainsapopular herbal remedy in the United States, particularly for thetreatmentofgastrointestinalcomplaints.Lookingtothepastcanoftenproveusefulwhenresearchingmedicinal

plants.As a clear demonstration of that, scientists at theUniversity ofChicagorecentlyfound,intest-tubestudies,thatgoldensealextractsarehighlyactiveagainstmultiplestrainsofHelicobacterpylori, abacteriumthatisresponsibleforthemajorityofpepticulcersandgastriccancers.While there are many compounds that contribute to the overallmedicinal effects of goldenseal, berberine, a yellow alkaloid, is theprimaryinfectionfighter.Berberinedestroysmanymicroorganismsthatcause diarrhea, including Giardia lamblia and Entamoeba histolytica.These organisms cause chronic diarrhea and can lead to significantdehydration and weight loss. Goldenseal and other plants containingberberine could play an important public health role, given thatapproximately 20 percent of the world’s population is chronicallyinfectedwithGiardiaandsome50millionpeopleareinfectedwiththeamoebaE.histolytica.Goldensealcanbefoundinsalvesandointmentsdesignedtohelphealskin infections. Research has shown that berberine is effective for thetreatmentofpsoriasisandmayalsobeusefulforminorfungalinfectionsof theskin.While the tasteofgoldenseal isquitebitter, itcanbeveryeffectiveasamouthwashandcanalsobeusedfortreatingcankersoresandmouthulcers.

HowtoUseTea:Duetoitsbitterness,goldensealisquiteunpalatableasatea.Capsule:Generally,1to3gperday.Tincture:Take2to4ml,2to3timesperday.Topical:Salvesandointmentsarereadilyavailable.Useasdirected.

PrecautionsGoldensealmaystimulateuterinecontractionsandisthereforegenerallynotrecommendedforuseduringpregnancy.Goldensealcanalsointeractwith enzymes in the body that metabolize certain prescriptionmedications. People taking other medications should check with theirhealth-careprofessionalsorpharmacistsbeforetakinggoldenseal.

G

GrapesVitisvinifera

rapes,andwinemadefromthem,havebeenpartofhumancultureforaremarkablylongtime.Archaeologistsworkingatasiteinthecountry of Georgia recently uncovered several pottery jars inside

Neolithicruinsdatingfromaround6000B.C.Thejarscontainedareddishresidue—the remains of wine. This prehistoric wine was most likelymadefromwildgrapes,asthedomesticationofgrapevinesdidn’tbeginuntilaround5000B.C.Sumeriantextsfrom3000B.C.containsomeofthefirstwrittenaccountsofbothgrapesandwine.Colorful scenes of grape harvesting and wine making decorate thewallsofmanyEgyptiantombs,revealingtheimportanceofVitisviniferain ancient Egypt—and in the afterlife—by at least 2700 B.C. Sevenhundred years later, Phoenician sailors were transporting grapevinesacross the Mediterranean to Greece. From there, grapes and grapegrowingspreadtoEuropeandtherestoftheworld.

TherapeuticUsesHearthealthAntioxidant

Scientistshavelookedatthejuice,seed,andskinofgrapescollectivelyandseparately.Whiletherearemultiplehealth-enhancingcompoundsingrapes, it is the flavonoids, particularly resveratrol, that have gainedinternational attention as powerhouse antioxidants. Resveratrol isconcentratedintheskin,seeds,andstemsofgrapesandisaningredientindarkpurplegrapejuiceandredwinethatmayhelppreventdamagetobloodvessels,reducebadcholesterolandinflammation,andpreventblood clots. In general, purple and other dark-colored grapes containgreaterconcentrationsofflavonoidcompoundsthanlight-coloredgrapesdo.Soisredwinebetterthanwhitewineforyourheart?Somestudiesdo

indeed show that red wine is superior to other types of alcohol, butothers show that red wine isn’t any better than beer, white wine, orliquor for heart health. Thus, it is good news that researchers atGeorgetownUniversityhaveshownthatgrapejuice,similartoredwine,lowerstheriskofdevelopingbloodclotsthatmayleadtoheartattacks.Further, grape juice is a goodalternative for peoplewhodonotdrinkalcoholorwanttolimittheirconsumption.Anotherbenefittodrinkinggrapejuiceistheantioxidantadvantage.ResearchersattheUniversityofCalifornia,Davis,foundthatcatechin,anotherkeyantioxidantingrapes,remains in theblood formore than4hoursaftergrape juice isdrunk,comparedwithonly3.2hoursforfull-strengthcabernet,suggestingthatalcohollikelyhastensthebreakdownofcatechin.Agrowingbodyofresearchisshowingthatextractsfromgrapeseedsarebeneficialforourhealth.Grapeseedscontainpowerfulantioxidantsknown as proanthocyanidins, which may help prevent heart disease,diabetes,andcataracts.Studies inhumanshave shown thatgrape-seedextract can lower blood pressure and cholesterol and reduceinflammation.

HowtoUseWine:1servingadayforwomen,1to2formen.Grapejuice:4to6ouncesofdarkpurplegrapejuiceperday.Grape-seedextract:300to600mgperday.

PrecautionsGrapesareoneofthemorepesticide-riddenfruits,soitmaybeadvisabletopurchaseorganicgrapeswhenpossible.Womenshould limitalcoholintaketooneservingperday,ashigheramountscanincreasetheriskofbreastcancer.Alcoholshouldnotbeconsumedduringpregnancy.

H

HopsHumuluslupulus

ops are the pale green, cone-like fruits of a hardy, twining vinenative to Europe, western Asia, and North America. They areprobably best known by brewers—and beer drinkers—for giving

aroma and flavor to beer. Interestingly enough, hops were originallyadded to beer for their natural preservative properties. Only later didtheycometobevaluedforthebitter,butagreeable,tastetheyimparttothe drink. TheRomans ate the young shoots of the hops plant as if itwere asparagus, a practice that continued in rural parts of the BritishIsleswellintothe20thcentury.RomanphysicianPlinytheEldernamedhops Lupus salictarius, which means “willow wolf” and refers to thevine’shabitof twiningaroundotherplantsandstrangling them, likeawolfdoestosheep.Theplant’sspeciesname,lupulus,isLatinfor“smallwolf,”asimilarreference.HopswereusedmedicinallyinEuropeandbyNative Americans in North America. Today, their greatest value inherbalmedicineisasacalming,naturalsedative.

TherapeuticUsesDigestionNervousnessInsomniaMenopause

Thoughmost famousasaningredientvital tobrewingbeer,hopshavebeenused to improve appetite anddigestion, to relieve toothache andnerve pain, and to treat insomnia around the world. It is said thatAbrahamLincoln relieduponhopspillows to relaxand to improvehissleep.Today, Germany’s health authorities continue to approve the use ofhops for “discomfort due to restlessness or anxiety and sleepdisturbances.”Mostofthescientificresearchevaluatingtheeffectiveness

ofhopsforanxietyandsleephasbeenconductedwithacombinationofhops and valerian, another popular sedative herb. Three controlledstudieshaveshownthatthiscombinationismoreeffectivethanplaceboand similar in effectiveness to benzodiazepines (sleepmedications) forshortening the time it takes to fall asleep and for improving sleepquality. None of the studies reported excessive morning sleepiness orreboundinsomniawhentheparticipantsstoppedtakingtheherbs.Oneareathatisgarneringattentionisthepotentialuseofhopsforthereliefofmenopausalsymptoms.Researchershaveidentifiedatleastonekeycompoundinhops,8-prenylnaringenin,that is linkedtosignificanthormonalactivity.A6-weekstudy inmenopausalwomen found thatastandardized hops extract reduced hot flashes, night sweats, andinsomnia. Another study found that a topically applied gel containinghyaluronic acid, vitamin E, and hops extract significantly improvedvaginaldryness inpostmenopausalwomen.Hopsmightprovetobeanattractive alternative to conventional hormone therapy, but moreresearchisneededtodeterminelong-termsafety.

HowtoUseTea:Steep1teaspoonhopsstrobiles(femaleflowers)in1cupwaterfor5to7minutes.Addhoneytotaste.Drink30minutesbeforebed.Capsules: 500mg, 1 to 3 times daily; often taken in combinationwithvalerianroot.Tincture:2mltincture,1to3timesdaily.

PrecautionsGiventhepotentialforincreasedhormonalactivitystimulatedbyhops,women who have had breast cancer or who are at risk for it shouldavoidhopsuntilmoreisknown.Safetyinpregnancyisnotknown.Hopsmay have sedative effects, so driving or operating heavy machineryshouldnotbeattemptedwhileusinghops.

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LicoriceGlycyrrhizaglabra

ooneknowswhofirstdiscoveredthatthetangled,fleshyrhizomesof licorice possess an intense sweetness. But evidence of licorice’suseiswidespreadinancientcultures.Archaeologistsfoundbundles

of licorice root sealed inside the3,000-year-old tombofTutankhamen,presumablysothatinhisafterlifetheEgyptiankingcouldbrewmaisus,a sweetdrink still enjoyed inEgypt today.The species known toboththe ancient Egyptians and the ancient Greeks was Glycyrrhiza glabra,commonlycalledEuropeanlicorice.ThegenusnamecomesfromGreekwords meaning “sweet root.” But there was more to licorice’s appealthan its sweetness.Licorice rootwasalsoprizedmedicinally,primarilyasaremedyfordigestiveandrespiratoryailments.

TherapeuticUsesSorethroatCoughHeartburnGastritis

Thisplant,betterknownasacandyandcandyflavoring,alsohassomemedicinal properties. Thanks to its demulcent, or tissue-coating,properties, licorice root can coat sore throats and soothe coughs,heartburn, and gastritis. It is possible that the thick mucilage fromlicorice provides the coating, or alternatively the body may build upsecretions in response to compounds in licorice. Scientists haveconducteda fewresearchtrials lookingatcombinationproducts in thetreatmentofindigestionandasthmaandthetopicaltreatmentofcankersores. A group of compounds in licorice, the triterpene saponins, areresponsible for the herb’s sweetness and possibly also for its antiviraleffectsanditssuccessinhealingstomachulcers.

HowtoUseLozenge: For sore throat, a licorice lozenge used every few hours forseveraldaysallowsthecoatingpropertiesoflicoricetosootheinflamedtonsilsandthroats.Tea: To soothe a nagging cough, especially one due to an upperrespiratoryinfectioncausingnasaldrip,tryadecoctionoflicorice.Add1to2teaspoonschoppedlicoricerootto2cupsboilingwater.Boilfor10minutes. Strain, cool, anddrink½cup3 to4 times aday forup to1week.Tablets: Heartburn, gastritis, or related conditions requiring licoricetreatment for more than a week respond well to deglycyrrhizinatedlicorice, orDGL, tablets, generally 1 to 2 380-mg tablets beforemealsandatbedtime.

PrecautionsIf taken for extended periods, a licorice compound called glycyrrhizincan deplete the body’s potassium and raise blood pressure. Generally,licoriceissafeiftakenforlessthanaweekatthedoseslistedabove.Forthosewithgastritisorheartburnneedingextended treatment,concernsabout potassium and blood pressure can be avoided by taking a DGLproduct. People taking blood thinners or blood pressure medicines,people with high blood pressure, and people with kidney or hearttroublesshouldbecautiouswithanyamountoflicorice.Licoriceisnotrecommendedduringpregnancyorlactation.

W

ParsleyPetroselinumcrispum

ith leaves either curlyor flat, parsley is oneof theworld’smostwidely used herbs. It is an essential ingredient in manyMiddleEastern,European,andAmericandishes.Parsleyalsohasbecome

a nearly ubiquitous garnish, typically ignored, on plates of restaurantfood. The ancient Greeks treated parsley with far more respect.Associating the herb with death and oblivion, they believed it to besacred to the dead. Over the centuries, parsley attracted othersuperstitions. Pluck a sprig of parsley while chanting the name of anenemy,andyoucouldbringabouthisorherdemise.Transplantit,giveit away, or pick it when in love, and disaster of some sort wouldinevitably follow. The Romans appear to have been the first to useparsley as a culinaryherb, and its cultivation spread slowlynorth andeast.BytheMiddleAges,parsleyhadbeenelevatedfromaningredientinsaucesandsaladstoarespectedmedicinalherb.Today,parsleyisstillusedforhealthproblems,includingurinarytractinfections.

TherapeuticUsesKidneystonesDiureticUrinarytractinfectionsHighbloodpressure

Thismild-tastingherbistheplanttoturntowhensufferingfromoneofthe body’s most excruciating conditions—kidney stones. The pain isrelievedinvariouswaysthroughparsley’smedicinaleffects.Allpartsoftheparsleyplant—leaf,root,andseeds—containfragrantoilsthathavediuretic effects, may increase blood flow to the kidney, and reduceinflammation of the urinary tract. Only the root, however, has beenapproved for use as a diuretic by Germany’s Commission E, whichoverseestheefficacyandeffectivenessofmedicinalherbs.Withdiuresis,

and possibly through irritation of the inside of the urinary tract, themovement of kidney stones may be facilitated. Parsley’s diuretic,circulatory,andanti-inflammatoryeffectsalsocontributetoitsabilitytofightinfectionsoftheurinarytract,suchascystitis.Intheory,parsley’sdiureticpropertiesmighthelpinloweringbloodpressure.

HowtoUseFood:Parsley is firstand foremosta food,a freshordriedherb that ispartofrecipesinmanycultures.Itispossiblethatsomeofthemedicinaleffects are obtained in this way, though higher doses are usuallyrecommended. Conditions of the urinary tract, for example, requireapproximately6gdailyofparsleyleavesorroots.Tincture:Generally,alcoholextracts,ortinctures,ofparsleyaredosedat1to2ml,3timesdaily.Capsules:450to900mgofparsleyleaf,upto3timesdaily.Tea:Pour1cupofboilingwaterover¼cup(or2to3tablespoons)freshparsleyleaves.Letstandfor5minutes,strain,anddrink,upto3timesdaily.Teacanbesweetenedifdesired.

PrecautionsParsleymay stimulatebothmenstrual flowand theuterus, so it is notappropriateforpregnantwomen.Parsleymayreactwithsunlightontheskin to cause a rash, particularly in lighter-skinnedpeople. The variedeffects thatparsleyhason thekidneyswarrantcaution inanyonewithkidney disease. In order to prevent an unsafe drop in blood pressure,carealsoshouldbeexercisedifparsleyisusedwithhigh-blood-pressuremedications.

P

PeppermintMenthaxpiperita

eppermint is the aromatic plant that gives the candy of the samename its cool, refreshing taste. It is one of more than two dozenspecies ofmint that belong to the genusMentha. The name comes

fromMinthe,anymphinGreekmythologywhohasthemisfortunetobeloved byHades, god of the underworld, and subsequentlywas turnedintoaninsignificantlittleplantbyHades’sjealouswife.Accordingtothestory,HadestriestomakeituptoMinthebysweetlyscentinghersmall,green leaves.While severalmintsappear tohavebeencultivated sincethetimeoftheancientEgyptians,peppermintisarelativenewcomer.Anaturalhybridoftwoothermintspecies,itwasdiscoveredinEnglandin1696. Cultivation of peppermint spread rapidly across Europe, andcolonists transported the herb to the New World. Today, peppermintranksnearthetopoftheworld’sfavoriteflavorings.Itisalsoarespectedherbalremedyforupsetstomachandotherdigestiveissues.

TherapeuticUsesIndigestionIrritablebowelsyndromeColdsandcoughsMuscleachesTensionheadache

Peppermint is a long-standing digestive herbal remedy. This aromaticherbcalms themusclesof thedigestive tractand improves the flowofbile fromthegallbladder, thushelping thebodytodigest fats. It is forthese reasons that peppermint alleviates intestinal gas, reducesabdominalcramping,andcansettleanupsetstomach.Studiesshowthatpeppermint oil, especially when combined with caraway seed oil, isequalorsuperiortoconventionaltreatmentsforindigestion.Peppermintoil is themostwidelystudiedherbalproduct for treating

irritable bowel syndrome (IBS), characterized by recurring abdominalpain along with bouts of constipation, diarrhea, or both. IBSdisproportionately affects women, and there are few effectivetreatments.Themajorityofclinicalstudiesshowthatpeppermintoil issuperior to placebo and equivalent to prescription medications forimproving IBS, especiallywhen diarrhea is the predominant symptom.Peppermintoilisverywelltolerated.Peppermint and its active constituent, menthol, are good for therespiratorysystem.Acupofwarmpeppermintteacanthinmucus,helploosen phlegm, and relieve a stuffy nose. The Food and DrugAdministration approves the use of mentholated ointments, lozenges,and steam inhalants for coughs.Applied toneckandchest, thevaporsquicklyrelievecoughing.AppliedtopicallyinproductssuchasBENGAYandTigerBalm,peppermintalsosoothestheskin,reducingitchingfrombugbitesorpoisonivyandrelievingarthritisandheadache.

HowtoUseTea:Pour1cupboilingwaterover1teaspoondriedpeppermintleaves,or6to8freshleaves.Steepfor10minutes.Strainandcool.Enjoy2to3timesperdayaftermeals.Capsules: 500 to 1,000 mg dried peppermint leaf taken after meals.Sustained-release peppermint oil capsules are used for IBS. In studies,0.2mlpeppermintoilwasgiven2to3timesadaywithmeals.Lozenges:Forsorethroatandcough,lozengesshouldcontain5to10mgmenthol.Childrenunder2shouldnotbegivenmentholproducts.Topical:Ointmentsandrubsareavailable.Apply2to3timesdaily,orasdirected.

PrecautionsDo not use peppermint if you have gastroesophageal reflux disease(GERD) or if you have a hiatal hernia, as peppermint can makeheartburn worse. Note: Never apply peppermint oil to the face of aninfant or small child under the age of 5, as itmay cause spasms thatinhibitbreathing.

S

PomegranatePunicagranatum

teeped in history and romance, pomegranate is native to themountainousregionthatincludesnorthernIraqandnorthwestIran.Sumerian cuneiform records reveal that pomegranates have been

cultivated in the Middle East since approximately 3000 B.C. For manycenturies desert caravans carried the thick-walled fruits as a source ofnutritious, thirst-quenching juice. In Egyptian art and mythology, thepomegranate symbolized abundance and unity. In early Christian,Jewish,andIslamicartistictraditions,thefruitrepresentedblood,death,and the renewal of life. According to Greek mythology, Persephone,daughter of the goddess Demeter, makes the mistake of eatingpomegranateseedsintheunderworld,andsoiseternallyboundtothatplace for part of every year. The Romans named the fruit Punicagranatum, or “seeds from Carthage,” possibly because that Phoeniciancity inNorth Africawas a source of fine pomegranates in the ancientworld.

TherapeuticUsesProstatehealthHearthealthAntioxidant

Thelusciouspomegranatehasbeencherishedasfoodandmedicineforat least 4 millennia. Compared with other common fruit juices,pomegranateisoneoftherichestinantioxidantactivity,withroughly3times that of red wine and green tea! Animal studies show thatpomegranate juice and pomegranate flower extract offer strongprotectionagainsttheprogressionofatherosclerosis.Studiesonhumansdemonstrate a modest effect on blood pressure and inflammationreduction—reasonsforaddingpomegranatetoaheart-healthyfoodslist.Oneofthemost interestingareasofpomegranateresearchisprostate

health.Laboratoryandanimalstudieshaveshownthatthefruit’sjuice,peel,andoilallinterferewiththespreadofprostatecancertumors.A2-year study examined the effect of 8 ounces of pomegranate juice onprostate-specific antigen (PSA) levels in 46 men who had receivedsurgeryorradiationtherapyforprostatecancer.PSAlevelsareusedasamarkerafter cancer treatment todetermine if the cancerhas returned.Treatments are deemed effective if they reduce PSA levels in prostatecancer patients and/or prolong the time it takes for the PSA level todouble(indicatingthatprogressionofthecancerisslowing).Sixteenof46patients (35percent) exhibited adecline in theirPSA levels duringtreatment,while4ofthe46patients(2percent)achievedaPSAdeclineofmore than50percent.Overall, PSAdoubling timewas significantlydelayed in a majority of the men drinking the juice. After the 2-yearstudy, thosewhocontinued todrinkpomegranate juicehad lowerPSAlevelsthanthosewhostopped.Attheconclusionofthestudy,themeanPSAdoublingtimewentfrom15to54months,withnoadverseeventsreported.Inmen,prostate cancer is the second leading causeof cancer-relateddeath in the U.S. Seven government-funded studies are currentlyevaluatingpomegranate’sroleintreatingprostatecancer.

HowtoUseJuice:8ouncesperday(thetypicalamountusedinresearchstudies).Capsules:Generally,2to3gperdayofpowderedpomegranatecapsules.

PrecautionsThere are no known safety issues with drinking pomegranate juice orwithusingpomegranatejuiceextracts.

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PsylliumPlantagoovata,P.afra

ative to India, Pakistan, Iran, and parts of the Mediterranean,psyllium—also called ispaghula or isphagula—is an annual withnarrow, strap-like leaves that grows nomore than knee high. Its

small, white flowers give way to tiny, glossy seeds that have a slightreddish tint. Psyllium is prolific: Eachplant canproduceup to15,000seeds.Thecommonname forP.ovata in India is isabgol,which comesfrom the Persianwords isap and ghol,meaning “horse ear.” The nameaptlydescribesthepeculiarshapeofpsylliumseeds.ThewordpsylliumcomesfromtheGreekwordmeaning“flea,”alsoareferencetothetinyseeds.Thehuskofpsylliumseedcontainslargeamountsofsolublefiber;when wet, it becomes slippery and mucilaginous. Completelyindigestible, the husks are used as a source of dietary fiber to relieveconstipationandtomaintainahealthydigestivetract.

TherapeuticUsesFiberBulklaxativeHearthealth

Psylliumseedhusksareanexcellentsourceofsolublefiber.Every100gofpsylliumprovides71gofsolublefiber.Asimilaramountofoatbrancontainsonly5gofsolublefiber!Whenpsylliumcombineswithwater,it swellsup to10times itsoriginalvolume,whichexplainswhy ithaslong been used as the primary ingredient in bulk laxatives such asMetamucil and Serutan.When taken over a period ofweeks, psylliumcan speed up the time that it takes for food to travel through thedigestivetract.Interestingly,psylliumisalsoeffectiveforthetreatmentofdiarrheaandcanbeparticularlyusefulforthosewithirritablebowelsyndrome,as theyexperienceperiodsof constipation interspersedwithperiodsofdiarrhea.

Soluble fiber has been associated with lowering both total and low-density lipoprotein (LDL), or bad cholesterol; controlling weight;loweringbloodpressure;andimprovinginsulinresistancetoreducetherisk of diabetes. The U.S. Food and Drug Administration has formallyrecognized the roleofpsyllium in loweringbloodcholesterol levelsbyallowingcompaniestomakehealthclaimsaboutproductscontainingitsfiber. Several psyllium-containing cereals such as Kellogg’s Heartwiseand All-Bran Bran Buds have appeared in the marketplace and arepromoted for their potential cholesterol-lowering and heart health–promoting effects. Due to the overwhelming evidence that high-fiberdiets prevent many of the risks associated with heart disease, theNational Cholesterol Education Program recommends 5 to 10 g ofsolublefiberdaily.

HowtoUseAdults: Generally 2 to 3 tablespoons per day, taken in divided dosesbefore breakfast and before dinner. Mix each dose in a tall glass ofwater,stirwell,drink,andfollowwithanotherglassofwater.Children (younger than 18 years): Generally from 1 teaspoon to 2tablespoons,dependingupontheageandsizeofthechild.

PrecautionsPsyllium fiber can reduce the absorption of certain drugs, so drugsshould be taken either 1 hour before or a few hours after psyllium istaken.Obstructionof thegastrointestinal tracthashappened inpeopletakingpsylliumfiber,particularlyiftheyhadundergonepreviousbowelsurgery or if they took psyllium with inadequate amounts of water.Thosewhohavedifficultyswallowingshouldnottakepsyllium.

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RosemaryRosmarinusofficinalis

ative to sunny Mediterranean shores, rosemary is an evergreenmember of the mint family. Its genus name, Rosmarinus, means“dewofthesea”inLatin,areferencetotheplant’scoastalhabitat

and delicate, pale blue, droplet-size flowers. Rosemary’s piney aromaandbittersweetflavorworkwellinbothsweetandsavoryfoods,andithasbeena staple inherbandkitchengardens formanycenturies.Theherbalsohasalonghistoryofuseasafragranceinsoaps,lotions,andcosmetics. Since ancient times, rosemary has been a symbol of love,loyalty, and remembrance, often included in rituals and ceremoniesassociated with both marriage and death. Sprigs of the herb wereentwined intobridalwreaths or tucked in to bridal bouquets. In someEuropeancountries,itisstillcustomaryformournerstocarryrosemaryin funeral processions and to cast the herb into the grave during theburial.

TherapeuticUsesTopicalantioxidantAntibacterialMuscleandjointpainBronchitisCirculationMemory/cognition

Oneofthoseherbsthatthenoseknows,rosemaryleafproducesextractsthatarecommoningredientsinmanyhairandskincareproducts.Theycancombatdandruffandgreasyhairandpromotegeneralhairhealth.Theirmostconvincinguse,however,isasanantisepticandantioxidant.Preliminary research indicates that rosemary extracts can kill bacteria,fight skin inflammation relevant to many skin conditions, and eveninhibit cancer in laboratory animals. They may also block the

detrimentaleffectofsunlightonskincells.Appliedtopically,rosemarypacksanantioxidantpunch.Onepotentialapplicationisitstopicaluseinantiagingskincareproducts.To make the essential oil, rosemary leaves are distilled to yield afragrant, concentrated oil containing compounds responsible forrosemary’s medicinal effects. Rosemary essential oil is antimicrobial.One test-tube study found that rosemaryessentialoilhada synergisticaction with the antibiotic ciprofloxacin against a bacterium that cancausepneumonia.Ingestedor inhaled, rosemaryoilhasbeenused forother conditions,suchasmuscleandjointpain,indigestion,bronchitis,andsinusitis,ortoimprove circulation. There is also some data supporting the use ofrosemary aromatherapy for memory and mental function. When 40people underwent rosemary aromatherapy for 3 minutes, changes intheir brain tests indicated increased alertness, reduced anxiety, andimprovedabilitytodomathematics.

HowtoUseEssentialoil:Theessentialoilisusedinaromatherapytoenhancementalfocus.Toapplytheoiltopically,mix10dropsin1ounceofcarrieroil(olive,jojoba,almond,apricot).Cream/ointment/salve: Topical products use various concentrations ofrosemary’s essential oil for skin conditions, such asminor bacterial orfungal infections. Apply daily to skin, joints, or muscles, as permanufacturer’sdirections.Tea:Add1to2teaspoonsdriedrosemaryleavesto1cuphotwater.Coverfor10minutes.Strain.Drink1to3cupsaday.Capsules:Generally,500to1,000mg,onceortwicedaily;followproductinstructions.

PrecautionsRosemaryextractswithconcentratedessentialoilscancausearashwithsun exposure. If that happens, discontinue use. Using rosemary as aseasoning during pregnancy is fine, but medicinal doses are notrecommended.

A

SageSalviaofficinalis

classicseasoningherbforpoultryandmanysavorydishes,sageisahighly aromatic, shrubby perennial native to the northernMediterraneancoast.Thegenusname,Salvia,comesfromtheLatin

salvere,meaning“tobesaved”or“tobehealed.”Sagewassacredtotheancient Greeks and Romans; they believed it imparted wisdom andmentalacuity.TheRomansgatheredtheherbinasolemnceremonythatinvolvedusingaknifenotmadeof iron,as sagereactswith ironsalts.Formanycenturies,sagealsohasbeenlinkedwithgoodhealthandlonglife.Eighteenth-centuryherbalistJohnEvelyntookthatonestepfurther,writing,“’[T]isaPlantendu’dwithsomanyandwonderfulProperties,asthattheassiduoususeofitissaidtorenderMenImmortal.”

TherapeuticUsesSorethroatColdsandcoughsMemoryMenopauseExcessivesweating

Sageissaidtoclearthemindandimprovememory.Infact,theremaybealinkbetweentheherbandthemind.Researchershaveshownthatthe essential oil of Salvia officinalis inhibits acetylcholinesterase, anenzyme targeted by Alzheimer’s drugs. Animal studies and trials onhumanssuggestsagemayimprovemoodandcognitioninbothhealthyadultsandthosewithAlzheimer’sdementia.Sageteahaslongbeenusedasaremedyforsorethroats—oftenintheformofagargle—aswellasatreatmentforcoughsandcolds.Scientistshave confirmed that sage is highly effective for relieving sore throat.Oneclinical trialof286peoplewithacutesore throat found thata15percent sage spray given over a period of 3 days was superior to a

placebo spray for relief of symptoms. In fact, symptom relief occurredwithin2hoursofthefirsttreatment.Similarresultswerefoundwhenanechinacea/sage spray was compared with a chlorhexidine/lidocainesprayin154patientswithacutesorethroat.Based on traditional use and studies in humans, Germany’s healthauthoritiesapprovetheuseofsageasatreatmentforexcessivesweating.Sagemayalsohaveweakestrogenicproperties,whichmayexplainwhyithasbeenusedtorelievenightsweatsassociatedwithmenopause.An8-weekstudyfoundthat1gramoffreshsagewassuperiortoplaceboforrelievingnightsweats.Sageisoftenincludedincombinationwithotherherbsdesigned to relievehot flashesandnight sweats,and to improvememoryandmood.Sage has been used to aid digestion, to stimulate digestive enzymes,andtoalleviate intestinalcramping—hence itsusewithbeansorothergas-producing foods. Sage exhibits antibacterial activity, which mayexplainitsuseforgastroenteritisorforotherminorGItractinfections.

HowtoUseTea: Steep 1 teaspoon chopped sage in 1 cup water for 10 minutes.Strain.Drinkoruseasagargleforsorethroat.Capsule:500mgsageleaftakentwiceaday.Tincture: Take 2 ml, twice a day, or follow manufacturer’srecommendation.A tinctureof5ml canbeadded to1 cupwater andusedasagargle3timesperday.

PrecautionsTheamountofsageconsumedasaculinaryherbissafe,butavoidlargeramountsbecauseofthujones(chemicalcompoundswithspecificeffectson thebrain)present in theessentialoil.Donotexceed recommendeddoses. Alcohol extracts of sage are higher in thujone than thosemadewith water and should not be used internally for more than 1 to 2weeks;atincturedilutedinwaterandusedasarinseorgargleissafe.Donotusesageinternallyduringpregnancy.

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SawPalmettoSerenoarepens

ative to the southeastern United States, saw palmetto is a low-growing palm with distinctive fan-shaped leaves. Vast, unbrokentracts of saw palmetto once covered hundreds ofmiles of coastal

land inFlorida,Georgia,andotherpartsof this region.Thedensityoftheplants, coupledwith the sawlikeedgesof the leaf stalks,made thetractsalmostimpassable.Thedarkpurplefruitsofsawpalmetto—aboutthe size and shape of olives—were an indispensable dietary stapleamong Native American tribes for perhaps as much as 12,000 yearsbeforeEuropeans set foot in this part ofNorthAmerica.When settlersarrived,theyaddedsawpalmettototheirdietandfedthefruitstotheirlivestock. They also observed native tribes using saw palmetto,particularlyasaremedyforurinarytractcomplaints.Bythelate1800s,the plant had found its way into conventional medicine in the U.S.Interest in saw palmettowaned for a time, but since the 1990s it hasbeen the herb of choice among herbal practitioners for prostateproblems.

TherapeuticUsesBenignprostatichyperplasia(BPH)

Saw palmetto’s blue-black, single-seeded berries are used tomake thepremierherbalmedicine for treatingprostateproblems.Extractsof theberries act to inhibit an enzyme, 5-alpha-reductase, that stops theformationofapotent,prostategrowth–enhancing formof testosterone.Saw palmetto also may have effects on estrogen, progesterone, andtestosterone and their receptors, which are other mechanisms forslowing the growth of the prostate. All of these effects translate intoeasingthesymptomsofBPHbyenhancingurinaryflowrates,reducingpainwithurination,anddecreasingnighttimeurination.Inmostclinicalstudies, sawpalmetto,usedas a standardizedextractof320mgdaily,

relievesBPHsymptomsaseffectivelyasthepharmaceuticalfinasteride;however,finasteridemoreeffectivelydecreasesthesizeoftheprostate.Whereas finasteride decreases testosterone levels in the blood, sawpalmettodoesnotseemtoaffectbloodtestresultsfortestosterone,othersex hormones, or prostate-specific antigen (PSA, amarker for prostatecancerandBPH).Much researchhasbeendoneon sawpalmetto,and the researchhasundergonerigorousanalysisinwhichresearcherscompiledresultsfrommany studies. The results have been mixed, probably due to flaws inresearchmodels,arangeinthetypeofextractsused,andthelengthoftimesupplementsweretaken.

HowtoUseExtract: Studies have used a specific extract, standardized at 80 to 90percent fatty acids and sterols—the compoundsmost effective forBPHsymptoms—anddosedat160mg,twicedaily.Tincture:1to2ml,3timesaday.Capsules:Followmanufacturer’sguidelines.

PrecautionsSaw palmetto can cause mild stomach upset, constipation, diarrhea,headache, high blood pressure, and itching. Rarely, saw palmetto cancause impotence or decreased sex drive. Due to its possible hormonaleffects, saw palmetto is not recommended for people on hormonetherapyor forpregnantwomen.However,womenareunlikely to takethisherbanyway.

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SoyGlycinemax

iso, soysauce, tempeh, tofu—theseandother foodsderived fromsoybeans have been a cornerstone ofAsian cuisine and nutritionforcenturies.NativetocentralandeasternAsia,wildsoybeansare

thought to have been domesticated around the 11th century B.C. innorthernChina.BythefirstcenturyA.D.,soybeanswerebeingcultivatedthroughoutChina,aswellasinKorea,Japan,northernIndia,Nepal,andmanycountriesinSoutheastAsia.EuropeantradersandvisitorstoChinaandJapaninthe1500sencounteredmanyfoodsandsaucesmadefromsoybeansandbroughtthenewsbacktotheWest.Yetsoybeansweren’tplanted in Europe until the 1730s. Even then, they were grown ingreenhousesandbotanicgardensfordisplayandstudy.Severaldecadeslater, soybeans reached North America. They gradually gainedacceptanceasaforagecropforlivestockandasalegumethatimprovedagricultural soils. Not until World War II, however, were soybeanswidelygrownintheU.S.asasubstituteforotherprotein-richfoodsandas a source of edible oil. Since then, soybeans and soybean oil havebecome standard ingredients inmany foods, and traditional Asian soydishesarecommonplacealmosteverywhere.

TherapeuticUsesProteinsourceHearthealth

Soy is widely consumed in the Asian diet. Soybean contains a fullcomplement of essential amino acids, making it a complete protein.Thus, it is a very useful part of any vegetarian or vegan diet. Of anyplant, soy contains the highest concentration of isoflavones, a class ofphytoestrogencompoundsthatarestructurallysimilartoestrogen.Largeepidemiological studies in Asian countries have shown that lifelongtraditional consumption of soy may offer some protection against

menopausalsymptoms,breastcancer,andosteoporosis.Studies in non-Asian populations have yielded conflicting results.Therehavebeenscoresofstudiesonthehealtheffectsofsoy,includingmorethan2dozenonusingsoytotreathotflashes.Someshowaneffectand others do not, making it difficult to arrive at any definitiveconclusion.Whenlookingatthetotalityoftheevidence,mostreviewershaveconcludedthatthedataarejusttoocontradictorytocometoanyconclusion regarding the effectiveness of soy, or isoflavones, forrelievinghotflashes,preventingboneloss,orprotectingtheheart.In2006,anAmericanHeartAssociationreviewconcludedthatthereislittle evidence to support the use of soy to relieve hot flashes or toprotect against cancer; however, the authors noted that “soy productssuch as tofu, soy butter, soy nuts, or some soy burgers should bebeneficial to cardiovascular and overall health because of their highcontent of polyunsaturated fats, fiber, vitamins, andminerals and lowcontentofsaturatedfat.Usingtheseandothersoyfoodstoreplacefoodshigh in animal protein, which contains saturated fat and cholesterol,mayconferbenefitstocardiovascularhealth.”Oneareaofconcernwithsoyisitssafetyinwomenwithbreastcancer,as it contains compounds that can mimic estrogen. Some studies inhumansshowingpositiveeffectsofsoyindicatethatearlyconsumptionof soymightbe important forprotectionagainstbreast cancer later inlife. Less is known about soy consumption inwomenwho are at highriskorwhocurrentlyhavebreast cancer. Some studies indicate that itmaypreventrecurrence,whileotherssuggestthatitmightincreaseriskor reduce the effectiveness of tamoxifen, used in treatment. Manyoncologistsrecommendthatwomenlimitsoyto1to2servingsperdayor limit intake to the amounts consumed in the Asian diet, whichprovides50to90mgofsoyisoflavonesperday.

HowtoUseSoy foods should be part of a wholesome diet. Avoid processed soy“junk”foodandfocusonedamame,soynuts,miso,andtempeh.Extracts:50to90mgsoyisoflavonesdaily.

PrecautionsSoyishealthfulwhenconsumedaspartofavaried,wholesomedietandis an excellent source of protein. Until more is known, breast cancersurvivors should not combine soy extracts with tamoxifen (or shouldavoidtherapeuticdoses)becauseofpossibleplant-druginteractions.

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St.John’sWortHypericumperforatum

hesunnyyellowflowersofSt.John’swortharborastrangesecret.Bruise the delicate petals and they seem to bleed. The blood-redliquid is an oil released from tiny, dark-colored glands scattered

along the petal margins. In ancient times, a plant that “bled” wasassumed to possess great powers. During the rise of Christianity, theherbcametobeassociatedwithJohntheBaptist(wortistheOldEnglishwordfor“plant”).Itwassaidtobloomonthesaint’sbirthday,June24,andtobleedonAugust29,theanniversaryofhisbeheading.Theearliestuseofthenamemaydatetothe6thcentury,whentheIrishmissionarySt.ColumbacarriedtheherbwithhimintonorthernScotland.Thegenusname, Hypericum, is from the Greek and means “over a picture oricon”—a reference to the custom of draping the herb over religiousimages to strengthen their powers in banishing demons. For manycenturies, St. John’s wort was a symbol of protection against evil butalso a prizedmedicinal herb,with the power to heal the body and toeasethetroubledmind.

TherapeuticUsesMinordepressionMuscleachesFeverblisters

Modern scientists are confirming what the ancients knew. In 2009,researchersevaluated29clinicaltrialsconductedonSt.John’swortformildtomoderatedepressionandconcludedthatitismoreeffectivethana placebo, as effective as standard prescription antidepressants, andassociatedwith feweradverseeffects thanprescriptionmedications.St.John’sworthasgainedglobal recognitionasaneffective treatment forminordepression,with2007worldwidesalesexceeding$100million.Antidepressant medications are also used to treat severe forms of

premenstrualsyndrome.ApilottrialusingSt.John’swortforPMSattheUniversity of Exeter in England reported that a majority of womenexperienceda50percentreductioninsymptoms,includinganxietyanddepression.St. John’s wort oil is highly regarded as a topical agent. When thefloweringtopsareinfusedinoil—oliveoilisbest—theoilturnsrubyredaftersittinginthesunforseveralweeks.Itismassagedintotheskintorelieve pain or made into an ointment for wounds, burns, and insectbites.Basicscienceandanimalstudieshaveconfirmedthattheoileasesinflammationoftheskinandfightsbacteria.St. John’s wort is being investigated for use in viral infections.Hypericin, one of its active constituents, has been shown to be highlyactive against the human immunodeficiency virus (HIV) and herpessimplex1—thevirusknowntocausecoldsoresandfeverblisters.

HowtoUseTea: Pour 1 cup boiling water over 1 teaspoon herb. Steep 5 to 10minutes.Strain.Drink1to3timesperday.Tincture:Use2to3droppersfulin1cuphotwaterorlemonbalmtea.Capsules/Tablets:Mostresearchhasbeendoneonproductsguaranteedtocontainspecificlevelsofkeyingredients.Tofindasupplement,lookforonestandardizedto0.3percenthypericinor3to5percenthyperforin.Thedosefortheseproductsis900to1,500mgperday.

PrecautionsSt. John’s wort appears to be safe. The main risk is the potential forinteractionwith prescriptionmedications. Safety duringpregnancyhasnotbeenestablished.

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SteviaSteviarebaudiana

ommonlyknownassugarleaf,honeyleaf,orsweetleafofParaguay,stevia is a small South American shrub whose narrow leaves arenearly 50 times as sweet as ordinary table sugar. The Guarani

IndiansofParaguaycalledtheherbka’ahe’ê,meaning“sweetherb.”TheGuarani used stevia leaves to sweeten bitter yerba maté and otherbeverages and to improve the taste of herbal medicines. They alsoemployed the herbmedicinally as a tonic for the heart, to help lowerblood pressure, to relieve heartburn and kidney ailments, and to dullcravingsforsweets.Spanishexplorersnotedhowindigenoustribesusedstevia,andbythe1800s, European settlers in Paraguay, Brazil, and Argentinawere alsoconsuming the herb, primarily as a sweetener for tea. In 1899 Swissbotanist Moisés Bertoni, then director of an agriculture college inAsunción, Paraguay, published the first description of the plant. Henamed it S. rebaudiana to honor Paraguayan chemist Ovidio Rebaudi,who conducted the first analysis of stevia’s chemical components. Thegenusname,Stevia,honorsPeterJamesEsteve,a16th-centurySpanishprofessorofbotany.SteviaisstillcalledestéviainmostSpanish-speakingcountries.

TherapeuticUsesDiabetesInsulinresistance(prediabetes)Highbloodpressure

Stevia could have a brilliant future. A powerful sweetener with nocalories, stevia could be a dietary phenomenon, especially for peoplewatchingcaloriesandcarbs.Ifthisnoncaloricsweetenershouldtaketheplaceofhigh-glycemicwhitesugar, thequalityofcarbohydrates in thedietwouldimprove—withbenefitsforteeth,bloodsugar,anddigestion.

Further, stevia may directly affect the hormones and mechanismsinvolvedwith elevated blood sugar in diabetics, thus helping to lowersugarlevelsandtoprotectagainsttheeffectsofhighsugarlevels.Mostofthebenefitsofsteviacomefromacompoundcalledstevioside,whichoccursprimarilyintheleaves,accountingfor4to20percentofthe weight of the dry leaves. A compound similar in structure tosteviosideandthoughttohavesomephysiologicaleffectsisrebaudiosideA. Some animal studies show that stevia does not affect glucoseabsorption, though it may promote insulin release from the pancreas,increase sensitivity to insulin throughout the body, and slow glucoseproduction in the liver. Inhumans,onestudy involved12peoplewithtype 2 diabetes. Researchers examined the use of 1 g of an extract(consisting of 91 percent stevioside and 4 percent rebaudioside A) orplacebowithameal.After themeal, those receiving the stevia extracthadalowerglucoselevelthantheplacebogroupdid,possiblyasaresultofincreasedinsulinsecretion(whichbringsdownbloodsugar).Thebloodpressure–lowering effects of stevioside and rebaudiosideAalsohavebeenstudied,andresultshavebeenmixed.Someclinicaltrialsdemonstrated a decrease in both systolic and diastolic blood pressurewiththesecompounds,whileothertrialscontradictedtheseresults.Thiseffectneedsfurtherstudy.

HowtoUsePowder: Stevia leaf, in powder form, can simply be used as a sugarsubstituteinvariousways,suchassprinklingasasweeteneronfood,inhotbeverages,orinmostrecipes.Liquidextract:Glycerinextractsareavailable,oftenstandardized to theprimary component of stevia leaf, stevioside. Several drops of theseextractscanbeaddedtofoodasasweetener.

PrecautionsThesafetyofthechemicalcompoundsteviosideandofwholestevialeafhas been evaluated extensively in laboratory tests looking at possibletoxic,genetic,or cancer-causingeffects.Bothhavebeendetermined tobesafewhenusedasasweetener.Careshouldbetakenwhensteviais

used in combination with medications that also lower blood sugar.Uncommonly,steviacancausestomachupset.

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TeaCamelliasinensis

ea is second only to water as the world’s most popular beverage.Using the dried leaves of Camellia sinensis to brew a steaming,soothingdrinkisanactivitythathasbeengoingonforthousandsof

years.Tea’s speciesname, sinensis, is a reference toChina,whereboththis bushy shrub and tea culture got their start. Precisely when thatoccurred,however,isunclear,astea’shistoricaloriginsareintertwinedwithconsiderable legendandmyth.Accordingtooneof those legends,thefabledChineseemperorShenNongtookthefirstsipofteabychancein2737B.C.whendriedleavesoftheteabushaccidentallyfellintoapotof boiling water, tinting it a light brown and transforming it into arefreshing drink. By the 4th century Chinese texts consistentlymentioned tea in their pages, andwithin several hundred years it hadbecomethenationaldrink.TeaspreadfromChinatoJapaninthe12thcentury.TheDutchEast IndiaCompany took the first tea toEurope intheearly1600s.TeadrinkingsoonbecamefirmlyentrenchedinEnglandanditsNorthAmericancolonies,wherestrugglesovertea’staxationandcontrolofitstradehelpedignitetheAmericanRevolution.

TherapeuticUsesHearthealthCholesterolAnti-inflammatoryandantioxidantWeightlossCancerprevention

Therearenumeroushealthbenefits todrinkingtea.Eventhoughblackand green tea come from the same plant, much of the current pressrevolves around green tea, mainly because it contains more of thepolyphenol compounds credited with many medicinal benefits.Polyphenols are strongly antioxidant and anti-inflammatory and arethoughttocombatatherosclerosis,toincreaseHDL,orgood,cholesterol,

and to thin theblood slightly. Some researchhas shownadecrease inrisk of stroke or heart attack in people who drink 5 or more cups ofgreenteadaily.Tea also contains small amounts of caffeine and theophylline,compoundswithastimulatingeffect.Thecombinedeffectof theseandpolyphenolsmayhelppeopletoloseweightbyshiftingmetabolismandburningfat.Onestudyin240overweightpeopleinJapanshowedthatagreen tea extract lowered body weight and fat mass over a 3-monthperiod.Greenteaalsoisthoughttobebeneficialincancerprevention.Thosewho regularly drink green teamay have lower rates of some cancers,suchasbreastorcolorectalcancer.

HowtoUseInfusion:Steep1teaspoontealeavesinacupofhotwater(steepingtimedepends partly on desired strength). For weight loss, weight-lossmaintenance,andcancerandheartattackprevention,4to6cupsdailymay be necessary. Decaffeinated products are an option and providemostmedicinalbenefits;however,caffeineandtheophyllinearepartofhow tea helpswithweight loss. Addingmilk to teamay decrease theabsorptionofpolyphenols; themostmedicinally effective cupof tea ismadewith justwater and tea leaf, perhapswith a bit of sweetener totaste.Capsules:Capsulesofdriedtealeavesstandardizedtopolyphenolcontentareavailable;generally,dosageis500mgonceortwicedaily.

PrecautionsTherearefewproblemswithtea.Somepeoplefeelrestlessandanxiousasaresultofthecaffeine.Greenteaextractshavebeenassociatedwithafewreportsoflivertoxicity.

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TeaTreeMelaleucaalternifolia

henCaptainJamesCookandthecrewoftheEndeavourarrivedinsoutheastern Australia in 1770, they were surrounded by plantsandanimalscompletelyforeigntothem.Thesailorsnoticedhow

localAboriginescrushedandboiledthenarrow,lance-shapedleavesofasmall, shrubby tree tobrewahotdrink resembling tea.The tree fromwhichtheleavescamewasdubbedteatreebyCookandhiscrew.TeatreebelongstothegenusMelaleuca,whichincludessome200speciesofevergreen treesand shrubs,mostofwhicharenative toAustralia.Teatree oil, distilled from the leaves ofMelaleuca alternifolia, is a fairlyrecentadditiontoWesternherbalmedicine.

TherapeuticUsesSkininfections(fungalandbacterial)GingivitisDandruffAcne

Sometimescalledthewonderfromdownunder,theoilofAustralia’steatreeisunrivaledasanantiseptic.Twoofteatreeoil’scompoundshavebeenshowntoinhibitthegrowthofmanybacteriaandfungithatcausehumaninfections.Theyact tokillbacteriaandfungibydisruptingcellmembranepermeabilityandhamperingcellmetabolism.Tea tree oil also may act against viruses, such as herpes and yeastinfections,but ithasn’tbeenaswell studied for these indications. It isbeing investigated for treating gingivitis (gum disease), for fightinghalitosis(badbreath),andforreducingplaqueinthemouth,presumablybyalteringthepresenceofcertainbacteria.Withthegrowthofvirulentdrug-resistant staphylococcus infections, such as methicillin-resistantStaphylococcus aureus (MRSA), researchers are turning to potentantibacterialssuchasteatreeoilforinnovativetreatments.

Teatreeoilhasbeenstudiedextensivelyforitsuseintreatingfungalinfections. The formulation and concentration of the oil are importantvariables to considerwhenchoosing the rightproduct for agivenuse.Forexample,25percentteatreeoilinethanolseemstoworkalmostaswellaspharmaceutical treatments forathlete’s foot infections,andthisformulationalsoseemstolimittheoccurrenceofadversereactions,suchasdermatitis,whichoftenoccurwithhigherconcentrationsof tea treeoil.Itisdifficulttotreattoenailfunguswithcreams,buttheuseofteatreeoiladdedtoantifungalcreamsmayincreasethecurerate.

HowtoUseEssentialoil:Steamdistillationoftheleavesandsmallbranchesyieldsapotent essential oil containing germ-killing chemicals. Variousconcentrationsoftheoilaremixedwithabaseofdesiredconsistencytocreateproductsforvariousconditions.Cream or gel: Preparations of 5 percent tea tree oil control acne aseffectively as a commonly used medication, benzoyl peroxide, andpossiblywithfewersideeffects.

PrecautionsTeatreeoilshouldneverbetakeninternally;itcanbetoxicifingested.Allergicreactionsandcontactdermatitishavealsobeendocumented.Ifredness, itching,oroozingdevelopsafter the topicalapplicationof teatree oil, use should be discontinued and a health-care providerconsulted.

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ThymeThymusvulgaris

ommonthymeisanuncommonherb.Itsdiminutiveleavesgiveoffaninvigoratingfragranceandimpartanagreeabledepthofflavortoalmost any dish containing meat. Thyme is traditionally bundled

togetherwithparsleyandbayleaftoformtheFrenchbouquetgarnianddropped intosoups, stews,andother savorydisheswhile theysimmer.Tinythymeleavesalsocontainavolatileoilwithremarkableantisepticproperties. The ancient Etruscans and Egyptians used thyme oil forembalmingtheirdead.Manyearlyculturesassociatedthymewithdeath,and theminute,palepurple flowerswere thought toprovidea restingplace for the souls of thosewhohad died. The ancientGreeks burnedthymeaspartoffuneralrites,asincenseintemples,andasafumiganttochaseinsectsfromhouses.Buttheyalsobelievedthattheherbhadthepowertoinstillcourage.Thyme’sgenusnamemaybederivedfromtheGreekwordforeither“courage”or“to fumigate.”The linktocourage,however, followed thyme to England when the Romans introduced itthere.DuringtheMiddleAges,ladiesofthecourtpresentedtheirbraveknightswithscarvesembroideredwithasprigofthyme.

TherapeuticUsesCoughsColdsandflu

Thyme is one of several fragrant herbs that double as spices andmedicines.Thearomaticcompounds,alsocalledessentialorvolatileoils,aretheimportantpartsofthymeleavesandflowers.Thevolatileoilsinthymehelptorelievecoughs,probablyintwodifferentways.Thymeisantispasmodic and an expectorant, meaning that it not only calmscoughsbutalsohelpsclearbronchialmucus.Itisalsoantibacterialandantiviral.Severalvolatileoilsinthyme,includingthymolandcarvacrol,account

foritsaroma.Muchoftheresearchoncarvacrolcomesfromstudiesoforegano oil,which is also rich in carvacrol. Carvacrol and thymol arealso the oils that account for thyme’s expectorant effects and for itsinhibition of bacteria, viruses, and fungi. Many bacteria and virusesshown in lab tests tobe inhibitedby thymeoilare thesameones thatcauseupperrespiratoryinfectionsorcolds—possiblesupportforitslong-standingtraditionaluse.Few clinical trials have examined the use of thyme for coughs orrespiratoryinfections.Onestudyusedaproductcombiningthymewithevening primrose oil in people suffering from bronchitis; the grouptaking the thyme product showed less coughing than those taking aplacebo capsule. However, this study, which did not separate out theeffectsofthymebyitselfortestitonothertypesofinfectionsorcoughs,doesnotofferconclusiveresults.

HowtoUseTea:Steep1to2teaspoonsfreshordriedthymeleavesandflowersin1cuphotwateranddrink3timesdaily.Capsules/syrup:Thymeextractsareavailableascapsulesandsyrupsinavarietyofdosesandstrengths.Theseproductsoftencombinethymewithother herbs thought useful for respiratory conditions; specific usedependsoneachproduct.

PrecautionsThyme is safe, especially when consumed as an infusion—made bysteeping thyme inhotwater.Stomachupsetsare rare.Consumptionofthymeessentialoil—aswithanyessentialoil—shouldbeavoidedinhighdosesoroverlongperiodsoftime.

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TurmericCurcumalonga

urmericisthesourceofthebrilliantgolden-orangespicethatgivesmany curries their peppery, somewhat musky flavor and ballparkmustard its bright yellow hue. It comes from the rhizome of a

stately,large-leafedperennialthatbelongstothesamefamilyasginger.Thegenusnameofturmeric,Curcuma,comesfromkorkum,awordusedin ancient Rome to mean “saffron,” which is a much costlier, moresubtly flavored spice. Turmeric is mentioned in the Vedas, the oldestsacredtextsofHinduism,asbeingassociatedwithpurityandcleansing.Even today, orthodox Hindu brides and bridegrooms take part in aceremony calledhaldi—theHindiword for “turmeric”—inwhich theirfaces and hands are coatedwith turmeric paste before they take theirvows. As a healing herb, turmeric has its roots deep in themedicinaltraditions of India, China, and several Southeast Asian cultures. InWesternherbalmedicine, ithas recentlygainedpopularityasapotentbutsafeanti-inflammatorytreatmentforahostofdigestiveailmentsandotherconditions.

TherapeuticUsesInflammatoryboweldiseaseRheumatoidarthritis(jointpain)

Thisancient spice isoneof themost intensely researchedherbs in themarketplace.Interestingly,studiesinanimalssuggestturmericmayofferprotection from Alzheimer’s disease. Scientists have discovered thatcurcumin, a group of highly active, yellow-colored compounds inturmeric, stops the accumulation of plaque in the brain. DestructiveproteinfragmentsknownasbetaamyloidplaquesbuildupinthebrainsofpeoplewithAlzheimer’sandleadtomemoryloss.Studiesinhumansarecurrentlyunderwaytoconfirmthispreliminaryfinding.Turmericseemstohaveaspecialaffinityforreducinginflammationin

the body, particularly in the gastrointestinal tract. Curcumin has beenshowntobebeneficial for reducingsymptoms inpatientswithCrohn’sdiseaseandulcerativecolitis.Theseconditionsarecollectivelyreferredtoasinflammatoryboweldisease.Instudies,patientsgivendosesof1to2gperdayofcurcuminexperiencedfewersymptomsandlesssystemicinflammation.Curcumin may protect against colon cancer. A small pilot study inpatients with familial adenomatous polyposis (FAP) disorder—characterizedby thedevelopmentofhundredsofbenign tumors in thecolon,eventuallyleadingtocolorectalcancer—garneredpositiveresults.A combination of 480mg of curcumin and 20mg of quercetin takenorally3timesadayreducedthenumberandsizeoftumorsinpatientsbyroughly60percentovera6-monthperiod.AlargerstudyiscurrentlyunderwayatJohnsHopkinsUniversity.Researchers around the world are showing a tremendous interest inturmeric.IntheUnitedStatesalone,theNationalInstitutesofHealthiscurrently funding studies on turmeric and curcumin for a variety ofconditions, including colorectal cancer, pancreatic cancer, Alzheimer’sdisease, psoriasis, inflammatory bowel disease (IBD), irritable bowelsyndrome(IBS),andrheumatoidarthritis.

HowtoUseTea:Pour2cupsboilingwaterover1teaspoonturmericandsteepfor10minutes.Strain.Addhoneyand/orlemonifdesired.Capsules:2to3gturmericperdayprovides60to100mgcurcumin,thedailyamounttypicallyconsumedinthedietinIndia.Standardized extract: To replicate the levels of curcumin used in theclinicaltrialsonturmeric,purchaseanextractthatguaranteesaspecificlevelofcurcumin(sometimeswrittenascurcuminoidonthelabel).Moststudiesused turmericextractsproviding1 to2gperdayofcurcumin,takenin2to3divideddoses.

PrecautionsEatingturmericisverysafe.Scientistshaveshownthattakingcurcuminatdosesofupto12gperdayisalsoverywelltolerated,thoughthereis

littlereasontotakethatmuch.Somepeoplemayget indigestionwhentakinghighamountsofturmeric/curcumin.

I

ValerianValerianaofficinalis

tiscommonknowledgethatcatsareattractedtocatnip.Someevengocrazy over it. It’s less well known that valerian hasmuch the sameeffect. Something in the scent of valerian sends cats—and, strangely

enough,rats—intoanintoxicatedfrenzy.Mostpeople,however,findthemuskyodorofvalerianoffensive.TheancientGreekscertainlydid.Theirname for valerian was phu, a word that aptly communicates people’stypicalreactiontosmellingtheplant’sleavesorroots.Unpleasantsmellaside,theGreeksvaluedvaleriangreatlyasamedicinalherb.Theyusedit to cure a variety of ills, notably insomnia. Some 2,000 years later,valerianisoneofthebestsleep-inducingsedativesinthemodernherbalmedicinechest.

TherapeuticUsesNervousnessInsomniaAnxiety

ValerianisthemostwidelyusedsedativeinEurope,wheremorethanahundredpreparationsaresoldinpharmaciesacrossGermany,Belgium,France, Switzerland, and Italy. Now researchers are getting closer tounderstanding the compounds in valerian, as well as the mechanismresponsible for its sedativeeffect.GABA isoneof themajor inhibitoryneurotransmitters in the central nervous system, and its receptor,GABAA,isthetargetofmanydrugsusedtoreduceanxietyoraidsleep,such as benzodiazepines. Valerenic acid and valerenol are twocompounds in valerian root that have been shown to strongly bindGABAA receptors and are likely to be key players in its therapeuticeffect.Therehavebeennumerousclinicaltrialsstudyingtheeffectofvalerianoninsomnia.Twostudiesadministeringvalerianeverynight for2to4

weeks found that those taking it had significant improvement in sleepand sleep quality compared with a placebo. Other studies yieldedcontradictory results, especially studies that tested valerian for shorterperiods for acute insomnia. It appears that if valerian does improvesleep,itmustbetakenforatleast2weekstoachieveabenefit.The majority of valerian preparations sold in Europe contain othersedative herbs such as hops, lemon balm, or passionflower. Thecombination of valerian and hops is popular in Europe and has beenshowninseveralstudiestoshortenthetimeittakestofallasleepandtoreducewakingupduringthenight.Aclinicaltrialofvalerianandlemonbalmwasshowntoimprovesleepinchildren12yearsofageandunder.It appears that valerian is a safe herbal choice for treating mildinsomnia.Valerianincombinationwithhopsand/orlemonbalmmaybemoreeffectivethanvalerianalone.

HowtoUseTea:Steep1teaspoondriedvalerianrootin1cupwaterfor10minutes.Strain.Drink30to60minutesbeforebed.Capsules:Take2 to3gofdriedvalerian root30 to60minutesbeforebed.Extract: Doses of 300 to 900 mg of valerian extract standardized tovalerenicacidwereusedinclinicaltrials.Tincture:Generally,5to10ml,30to60minutesbeforebed.

PrecautionsTheAmericanHerbalProductsAssociationgivesvalerianaclass1safetyrating, indicating that it isavery safeherbwithawidedosage range.Valerian does not appear to be habit-forming, which is an importantadvantage over many other sleeping medications. A small number ofpeople may experience adverse reactions to valerian, such asrestlessness. This is believed to be an idiosyncratic reaction, however,thatislimitedtoindividualhypersensitivities.

F

WitchHazelHamamelisvirginiana,H.vernalis

ormost of the year, witch hazel might easily bemissed amid thepines, oaks, hickories, and maples of its native eastern NorthAmericanwoodlands.But comeNovember,when these larger trees

have lost their leavesandgone to seed, smaller, shrubbierwitchhazelburstsintobloom.Explosionsofpaleyellowflowers,eachcomposedoffourstreamerlikepetals,crowdthetrees’slenderbranchesandoftenlastwellintoDecember.Despiteitscommonname,theplanthaslittletodowithwitches.ThewitchofwitchhazelislikelyderivedfromtheAnglo-Saxonwych,meaning“pliant”or“bendable.” It refers toH.virginiana’straditionaluseasasourceofforkedbranchesusedasdiviningrods,orwitching sticks, to locate underground sources of water or preciousminerals.Witchhazel’s realmagic,however, lies in itsmild astringentand antiseptic properties, useful primarily for treating inflamed orirritatedskin.

TherapeuticUsesMinorcutsHemorrhoidsVaricoseveinsEczema

Household first-aidkitshave longhelddistilledwitchhazelwater,oneof the few widely available commercial medicines made from a wildnativeplant.Thereasonforitswidedistribution?Witchhazelisoneoftheclassicastringents.Thetanninsinitsleaves,bark,andtwigshelptohealavarietyofskinconditions.Variouspreparationsofwitchhazelareused topically tostopbleeding fromminorcutsandabrasions; tocalminflamedmucousmembranesandskin,suchasthoseaffectedbyeczema;and to decrease the size and symptoms of varicose veins andhemorrhoids.

There are many different types of tannins in witch hazel, includingcatechins (also present in green tea and chocolate), which haveantioxidant properties. These compounds may be antivirals, anti-inflammatories, and cancer preventives. Witch hazel also mightcounteracttheharmfuleffectsofenzymesthatdamageconnectivetissueinskinorbloodvessels.In a clinical study, researchers used a witch hazel ointment on 231children with diaper rash, skin inflammation, and minor skin injuriesandapharmaceuticalointmenton78childrenwithsimilarconditions.The dose and duration of treatment were left to the discretion of theprimary care physician for each child, and symptomswere rated overthecourseof7to10days.Boththewitchhazelandthepharmaceuticalointment improved skin appearance and symptoms over the treatmentperiod.Anotherstudyof72peoplewithmoderatetosevereeczemacomparedtheuse of a cream containingwitchhazel distillatewith that of a 0.5percent hydrocortisone cream. Findings showed that both treatmentsrelievedeczemasymptoms,butthehydrocortisoneworkedmuchbetter.

HowtoUseExtract:Manydifferentformsofwitchhazelbeginwithadistillationofthe leaves, bark, and/or twigs. This liquid is added to ointment orcreamsandthenappliedtotheskin.Liquid:Witchhazelwater ismadeby soakingplantparts inwateranddistilling the mixture. Alcohol is added to keep the distillate fromspoiling (for example,86percentwitchhazeldistillateand14percentalcohol).Thetincturesandotherpreparationscommonlyusedbyherbalmedicine practitioners are usually stronger than distilled witch hazelwater.

PrecautionsAlthough witch hazel preparations can be consumed orally, there issomeconcernaboutingestingthetannincompoundsinanyappreciablequantity; theycancausestomachtroublesandkidneyor liverdamage,and they can interfere with the absorption of vitamins and minerals.

There are very rare reports of allergic reactions to topicalwitch hazelproducts, and some people develop redness and a burning sensationwhenwitchhazelisappliedtotheskin.

Rebecca L. Johnson is an award-winning science writer who hasauthoredmore than 75 books on diverse scientific subjects for adults,young adults, and children. She is, with Steven Foster, co-author ofNationalGeographic’sDeskReferencetoNature’sMedicine.

Steven Foster, an expert on herbs and botanical photography, is theauthor or co-author of 6 books, including National Geographic’sDeskReference to Nature’s Medicine and, with James A. Duke, the PetersonFieldGuidetoMedicinalPlantsandHerbs.

Tieraona Low Dog, M.D., is a physician specializing in integrativemedicine and a faculty member at the Arizona Center for IntegrativeMedicine. She is the author of the forthcoming National GeographicbookLifeIsYourBestMedicine.

DavidKiefer,M.D.,isaboard-certifiedfamilyphysicianwithlicensesinWashington, Arizona, andWisconsin. He teaches naturopathicmedicalstudentsatBastyrUniversityinSeattle,Washington.

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StayingHealthy…NATURALLY!

Gotaheadache?Sipchamomile.Indigestion?Chewginger.Can’tsleep?Drinkcatniptea.Troubleremembering?Takeginkgo.

IntheNationalGeographicGuidetoMedicinalHerbs,renownedbotanistsandmedical experts explore the healing properties of herbs and otherplantstorevealhowthey’vebeenusedinthepastandhowtheycanbeused justaseffectivelytoday.Extensiveandenlightening,authoritativeand beautiful, useful and readable, theGuide toMedicinal Herbs is themust-havebook for thehealth fooddevoteeand thoseseekinghow- toadviceaboutnaturalhealingandherbalremedies.

FEATURESINCLUDE:+Herbalremediesforcommonailmentsofthemajorbodysystems+ Profiles of 72 versatile plants highlighted with vivid botanicalillustrations and photographs, and time lines tracing the history ofeachplant+ Exclusive “Over the (Kitchen) Counter” recipes and ideas for homeremedies,alongwithsuggestionsandprecautionsforusage+ Comprehensive glossary and index, including a list of common

TherapeuticUses

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