Welcome to It's My Nature's online email newsletter. Our goal is to provide you with interesting, useful information about herbs and aromatherapy. We will share ways to relieve the stress of daily life and bring a little natural comfort into your life and the lives of those you love.
It's hard to believe that it is already May! Where does the time go? It seems like the new year just started but here we are - rapidly approaching the halfway mark of 2001! Busy days are ahead with the long daylight hours of summer. So we all try to squeeze in as many activities as we can in each day. Work more, play more. It's enough to leave you frustrated, frazzled and maybe even depressed. But it doesn't have to be that way. Take a little time for yourself and not only will you feel better, those around you will benefit as well. This month we will take a look at yoga and how it can ease your stress and so much more.
This newsletter is long and full of good information. We suggest you print it out so you are able to read it at your leisure, perhaps while drinking a nice cup of tea.
Our website is continually being updated so please remember
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and visit often. http://itsmynature.net
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Monthly Tip: Synergy is what occurs when two or more things
work together to produce something greater than the sum of the
parts. In aromatherapy, it describes what happens when two or
more essential oils are combined to produce an effect that is
beyond what either oil is capable of producing alone.
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Herb & Essential Oil of the Month
Featured Herb - St. John's Wort (Hypericum perforatum)
St. John's Wort is a perennial herb that is prevalent in the western part of the US and Canada. It spreads readily and is often considered an invasive pest or weed. It's bright yellow flowers begin to bloom around the summer solstice and they continue blooming through July.
St. John's Wort was named centuries ago for Saint John the Baptist whose birthday was celebrated June 24 when the flowers were in full bloom. ("Wort" is a Middle English word meaning "plant.")
History shows that for 2,400 years it has been used as a safe and effective herbal medicine. Hippocrates himself, in 350 B.C. prescribed the herb's extracts for relief from ailments such as tuberculosis, jaundice, colds, insomnia and hysteria.
Today this highly publicized herb has a reputation as the best natural anti-depressant around. It has been challenged in clinical studies against some of the best know pharmaceuticals such as Prozac, Zoloft and Paxil for mild to moderate forms of depression. The findings have been undeniable. It works just as well without the serious side effects pharmicutials often have.
St. John's Wort is not a sedative and it's very discrete. You do not feel the effects, but you will notice the changes in yourself. Getting upset easily, emotional ups and downs from stress, menopause, and PMS are all alleviated with this herb.
Other benefits not often mentioned are it's ability to strengthen
the immune system, giving you more energy, and over prolonged
use, increasing mental clarity.
Side effects are few and the benefits are many. No wonder so many
are experimenting with this natural, easy growing herb.
Scientists still have not discovered why and how this herb works although it is believed that it increases the availability of serotonin in synapses. And it also increases the availability of norepinephrine, which increases energy and alertness and dopamine, which increases the feeling of well-being.
St. John's Wort contains flavonoids and xanthones that are MAO inhibitors. MAO inhibitors increase the level of nerve impulse transmitters in the brain that maintain normal mood and emotional stability.
The medical research conducted today is focusing mainly on its anti-depressant abilities, however this herb has many more therapeutic values worth mentioning.
St. John's Wort has been demonstrated to increase theta waves in the brain. Theta waves normally occur during sleep and have been associated with deep meditation, serene pleasure and heightened creativity.
It has been used to relieve menstrual cramping, arthritis and more. It soothes the digestive system, being used for ulcers, gastritis, diarrhea, and nausea.
It's antibiotic properties help heal cuts, wounds, bruises, skin ulcers and shingles.
St. John's Wort has a large list of healing benefits including: Promoting restful sleep, improved capillary circulation, cardiac circulation, eases gastrointestianal distress and relieves discomfort associated with PMS.
It's emotional benefits include: relieving tension, anxiety, fatigue, insomnia, seasonal affect disorders and irritability. It enhances sociability, increases alertness, improves mood, productivity and motivation. Great for use with pre-menopausal women and alleviating the symptoms of hormonal change and treating decreased vitality. It seems to take the edge off a bit.
St. John's Wort is currently available over-the-counter in several forms: Capsules, Tea, Oil and Tinctures.
The capsules include the active ingredient hypercin. Make sure you check the label for standardized at 300mg; 0.3 hypericin content.
The tea is made from the whole herb. There is no standardization and all the healing benefits of the plant are in tact.
The infused oil is the yellow flowers infused in olive oil. It is red in color and an excellent antiseptic. Used externally as a massage oil to ease joint pain, inflammation and sprains, bruises, wounds, and hemorrhoids.
Tinctures are crushed flowers steeped in alcohol. Used externally to disinfect wounds and first-degree burns. Also improves capillary circulation.
St. John's Wort is a very safe herb with few side effects. However, be aware that it may cause photosensitivity. It is important to avoid overexposure to direct sunlight from activities such as skiing, sunbathing or light boxes when using this herb. Also do not take St. John's Wort if you are already taking a prescribed anti-depressant.
It is important to note: it takes from 2-6 weeks for St. John's Wort to accumulate in the body and for the effects to take place. Be patient, many people notice the effects much sooner.
Dried St. John's Wort Usage
Bath - Great for skin problems and healing inflammation and
wounds. Make an infusion and add to bath water. (infusion recipe
to follow)
Tea - Mild in flavor. Use up to 1 teaspoon dried herb per
cup of tea. Easily mixed with other herbs to increase consumption.
Drink 3 cups per day for depression, anxiety and to boost the
immune system and increase mental clarity. (3 tea recipes in Recipe
section).
Compress - Make an infusion of the dried herb. (infusion recipe
to follow) Can be used hot or cold for headaches, wounds and rashes.
Infused Oil Usage (recipe to follow)
Massage - To ease joint pain, inflammation and sprains.
Also for varicose veins, scalds, arthritis and more.
Skin Healing - Good to use topically for wounds, sunburn,
burns, and post-operative scars.
There is a lot of information on the internet about St. John's Wort. If you want to read more about the herb and the scientific findings, visit any of these great sites devoted to St. John's Wort.
St. John's Wellness -
http://www.stjohnswellness.com
The Hypericum (St. John's Wort)& Depression Home
Page.
http://www.hypericum.com
Kelly's St. John's Wort pages
http://www.sjwinfo.org/geninfo.htm
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Basic Aromatherapy Recipes
To Make A Simple Infusion - Steep 1/4 cup herb for 15 to 20
minutes in a quart of water that has just been boiled. Let cool.
Never boil herbs because they will lose their volatile oils and much of their healing qualities. An infusion will keep for up to 7 days, so it is easy to make up ahead of time.
Add to the bath water or use as a herbal compress.
Infused Oil - Place the yellow flowers from the St. John's Wort plant in a clear glass jar. Pour in oil until it completely covers the herb, close the jar, and shake well. Place the jar in a sunny spot, such as on a windowsill, and leave for 2-6 weeks. It is natural for the oil to turn Red in color.
Pour the oil and herb mixture into a cheesecloth pouch or jelly bag, secured to the rim of a bowl. Allow the oil to filter through the bag.
Squeeze out the remaining oil from the Cheese cloth. Pour the infused oil into dark glass bottles, label and store.
Infusion Tips: For a stronger cold infusion, repeat the whole process with the infused oils and fresh herbs.
Olive oil works well for cold infusions, because it rarely becomes rancid.
If time is of the essense, you can make a hot infusion by putting the herbs and oil in a non-metal, oven-proof bowl over a saucepan of boiling water (like a double boiler). Cover and simmer gently for 2-3 hours.
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More Aromatherapy Recipes
Herbal Relaxation Bath
1/4 cup dried St. John's Wort
1/4 cup dried Lavender
1/4 cup dried Rosemary
Steep herbs for 20 minutes or longer in one quart of water that has just been boiled. Add to warm bath water. Soak minimum of 20 minutes.
Tea For Nervous Tension:
1 1/3 oz. St. John's Wort
1 oz. Lemon Balm Leaves
1 oz. Valerian
Use 1 tsp. of the herb mixture per cup of boiling water. Steep
for 10 min., strain, sweeten if necessary. Drinking a cup of this
tea before going to bed each night for several weeks will calm
overwrought nerves, lift depression, and help you fall asleep
more easily.
Tea For Coughing Fits:
1 1/3 oz. St. John's Wort
2/3 oz. Thyme
2/3 oz. Linden Flowers
Use 1 tsp. of the herb mixture per cup of boiling water to soothe
irritations of the upper respiratory tract that cause coughing.
Steep for 5-10 min., strain, sweeten with honey for added benefit.
This tea has proved helpful with bronchitis and whooping cough.
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Ease The Stress
Stress will tie you in knots if you let it. According to the
National Institute for Occupational Safety and Health, twenty
five to forty percent of U.S. workers suffer from stress related
job burnout. More than $300 billion is being spent annually in
America on stress related job compensation claims, reduced productivity,
absenteeism and medical expenses. The leading six causes of death
in America are heart disease, cancer, lung ailments, accidents,
cirrhosis of the liver, and suicide and they are all linked to
stress. We must take control and do whatever we can to manage
the stress in our lives.
This month we will take a look a yoga and how it can help you
manage your stress levels. First of all, yoga is the oldest physical
discipline in existence. The exact origins of yoga are unknown,
but it is thought to be at least five thousand years old.
The word yoga has its roots in the Sanskrit language and means
to merge, join or unite. Yoga is a form of exercise based on the
belief that the body and breath are intimately connected with
the mind. By controlling the breathing and holding the body in
steady poses, or asanas, yoga creates harmony. It balances the
body, mind and emotions and is a tool that allows us to withdraw
from the chaos of the world and find a quiet space within. Yoga
uses movement, breath, posture, relaxation and meditation in order
to establish a healthy and balanced approach to living.
When you do yoga - the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body - you inititate a process that turns the fight-or-flight system off and turns on the relaxation response. This has a dramatic effect on the body. The heartbeat slows, respiration decreases, blood pressure decreases and the body seizes this chance to turn on it's healing mechanisms. Yoga is not meant to be a struggle, it is a surrender.
There are many types of yoga that are practiced with the most popular being Hatha Yoga. The word Hatha is a composite of Ha, which means sun and Tha which means moon. Yoga is the union between them, suggesting that the healthy joining of opposites - in this case, the mind and the body - leads to strength, vitality and peace of mind.
Hatha yoga is the physical aspect of the practice of yoga. It emphasizes asanas (practice of postures), pranayama (breathing techniques) and dhyana (meditation). It aims to balance different energy flows within the human body. As a form of exercise, hatha yoga consists of asanas or postures that unite controlled movement, concentration, flexibility, and conscious breathing.
Yoga exercises are designed to ease tense muscles, tone up the internal organs, and to improve the flexibility of the body's joints and ligaments. Yoga postures stretch, extend and flex the spine, while exercising muscles and joints, keeping the body strong and supple. Yoga postures also help to stimulate the lymphatic system helping to remove toxins from the body, which if allowed to accumulate, cause pain and stiffness in the muscles and joints. When done in conjunction with breathing techniques, hatha yoga postures stimulate circulation, digestion and the nervous and endocrine systems.
Breathing is one of the most important functions of the body and all other functions depend on it. Most of us only use a fraction of our lung capacity and this results in neck and back tension, improper functioning of the digestive system and a build up of toxins in the system. Breathing correctly can provide many benefits such as improved circulation, reduced tension and an increased oxygen supply to all body cells.
Yoga can be practiced by anyone, regardless of age. You can have a more limber body, increased physical coordination, better posture, and improved flexibility without risking the potentially negative effects associated with high impact forms of exercises. Some postures provide the added benefit of being weight bearing which helps sustain bone mass (very important for women). Relaxation and breathing exercises produce stability and reduce stress and put you in touch with your inner strength.
Whether you learn yoga by yourself or in a group, it is a good idea to be supervised by a qualified teacher. A teacher will demonstrate how to ease your body gently into and out of yoga postures. They will insure that you do not strain your limbs and will help you align your body in the postures. Check with your doctor before you begin a course if you suffer from a medical condition such as high blood pressure, heart disease, arthritis, back or neck injury or recent surgery, or if you have any doubts.
According to a recent Roper poll, six million Americans now practice hatha yoga. It is also being increasingly embraced by the medical community. Popular health practitioners who possess mainstream medical credentials and are open to alternative practices include Andrew Weil, M.D., Dean Ornish, M.D., and others. Such practictitioners have encouraged patients and clients to take up yoga for quite some time. Yoga is also an integral part of many stress management programs endorsed and paid for by HMO's and insurance companies.
The essence of yoga is to be in the driver's seat of life. Control is a key aspect of yoga: control of the body, breath and mind. The secret of yoga practice lies in a simple but important word: balance. In every area of our life, yoga represents balanced moderation. And this is the key to managing stress. So take control of your life today and consider that yoga may be part of the solution.
There are a vast number of internet sites about yoga. Here are a few that we like:
My Daily Yoga
http://www.mydailyyoga.com/
The Yoga Site
http://www.yogasite.com/
Yoga Research Education Center
http://www.yrec.org/
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Tea of the Month
St. John's Wort Herbal -
A light and delicate flavor describes this herbal tea. It
blends easily with many other teas to increase variety and consumption.
Add a pinch to your evening Chomomile tea, or first thing in the
morning with your regular black tea. It is easy to drink 3 cups
of tea per day when you mix it with your other favorite teas.
While hypersen is the main constituent in the herbal capsules sold on the market, St. John's Wort Herbal Tea has many other health benefiting properties. By consuming the whole herb as a tea you receive greater benefits from the entire plant. It's antiviral, anti-inflammatory and healing powers work just as well within the body as when used externally.
Remember, it often takes 3 weeks to accumulate in the body before it begins to work. It also can cause sun sensitivity.
See the Herb of the Month Recipe section for some great St. John's Wort tea recipes.
IT'S MY NATURE'S ST. JOHN'S WORT TEA LINE:
St. John's Wort Herbal Tea
Our 12 oz. glass jar is $6.50. Makes 50-60 cups.
Save $1.00 by ordering in a ziplock bag.
http://itsmynature.net/html/TeaCorner.html
It's My Nature's House Blend - A dark and hardy combination
of English Breakfast and St. John's Wort.
Our 12 oz. glass jar is $8.50. Makes 50-60 cups.
Save $1.00 by ordering in a ziplock bag.
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