6 Popular Herbs for Health and Wellness

6 Popular Herbs for Health and Wellness
You have probably heard of these popular herbs but never knew how they would benefit your health and wellness. Many of these herbs are easy to find and grow if you were so inclined. Discover the benefits of Rhodiola rosea, lemon balm, echinacea, astragalus, elderberry, and eucalyptus.
6 Popular Herbs for Health and Wellness

Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb that grows in Asia, Europe and Alaska. Rhodiola Rosea has a long traditional history of medicinal use for centuries. Rhodiola rosea, also known as golden root is an adaptogen. This means that it can help your body to adapt to the stress that derives from chemical, environmental and physical causes.

What are adaptogens?

Adaptogens derive from non-toxic plants that help the body to resist stress. They have a long history in ayurvedic medicine and traditional Chinese medicine. Adaptogenic herbs help the body adapt to responses to stress and support normal hormonal production.

Active compounds in Rhodiola rosea

There are two active compounds in rhodiola rosea

  • Salidroside – a glucoside of Tyrosol, a phenethyl alcohol
  • Rosavins – a combination of rosin, rosarin and rosaridin

Traditional use of rhodiola rosea

There is historical use of Rhodiola rosea going back to ancient Greek times, as well as by the Vikings, Ancient China, and Siberia. The name “Rhodiola rosea” was named in 1725 by the Swedish botanist, Carl Linnaeus.

Rhodiola rosea was traditionally used for restorative and rejuvenating properties, boosting endurance and strength, cold and flu, fertility, and headaches.

Modern use of Rhodiola rosea

Modern studies show that rhodiola may decrease the number of catecholamines and corticosteroids (stress hormones) in the body. This herb also has shown to help support normal levels of glucocorticoid in the body, which are involved in the metabolism of proteins, carbohydrates, and fats.

In addition, Rhodiola rosea health benefits include:

  • Alleviate occasional fatigue (1)
  • Reduce moodiness
  • Alleviate headache
  • Energizing properties
  • Boosts athletic performance
  • Decreases depression (2)
  • Reduces stress
  • Supports cognitive ability including memory, associative thinking, and concentration

Rhodiola rosea can be taken in capsule or liquid form to balance the body’s stress response system.

6 Popular Herbs for Health and Wellness

Lemon Balm

You may have heard of lemon balm and wondered what it is used for. Lemon balm, also known as Melissa officinalis, is part of the mint family. It is traditionally used in cooking, herbal tea, oils, as well as topically. Lemon balm is often used to reduce stress and help with insomnia. Discover what lemon balm is beneficial for and how it works …

Lemon balm eases stress and anxiety>

Studies show that lemon balm may have anxiety-reducing properties because it contains a compound called rosmarinic acid. Rosmarinic acid contains antioxidant properties and can potentially act as a GABA transaminase inhibitor which means it increases the availability of GABA in the brain. (3)

Up all night? Lemon balm can help with menopausal insomnia.

According to another study, lemon balm can help support normal sleep function when combined with the herb valerian. When combined, valerian and lemon balm may help sleep quality while experiencing menopause.

Tummy trouble? Lemon balm has traditionally helped.

Need to calm occasional indigestion, gas and bloating? Lemon balm has traditionally been used to support normal digestion. Add lemon balm to a cup of tea or smoothie to reduce digestion issues.

Lemon balm is a useful herb with a long traditional history. In addition to the benefits above; lemon balm has also been found to help reduce menstrual cramps, ease nausea or a headache, and help with cold sores.(4)

6 Popular Herbs for Health and Wellness

Echinacea

When your immune system needs a boost during cold and flu season, echinacea is the herb to go with. Echinacea, or coneflowers is traditionally used medicinally and fond in eastern and central North America. Immune support isn’t the only benefit echinacea offers, it has also been shown to support skin health and more.

History of Echinacea

The name Echinacea comes from the Greek word echonis (hedgehog) because the coneflower has a spiny, rounded seed head. Echinacea has been traditionally used by Native Americans as natural cough medicine and throat soother by chewing a piece of its root.

Immune Support

Echinacea may stimulate the body’s immune response, provide antioxidant properties, and fight inflammation. It is often used for cold and flu symptoms. Echinacea may “slightly reduce your chances of catching a cold.” (5)(6)

Skin Health

Echinacea has traditionally used for centuries for skin issues and wound healing. Echinacea taken topically may help heal wounds more quickly. When taken orally combined with goldenseal, it has been found it may fight infections caused by skin wounds. (7)

Other skin supportive benefits of echinacea:

  • Anti-inflammatory properties
  • Mosquito bites
  • Bee stings
  • Eczema.

UTI and Yeast Infection Benefits

Echinacea contains anti-inflammatory properties and pain relief and is sometimes used to treat urinary tract infections and vaginal yeast infections. It is often administered by injection. More research is needed on the effectiveness of echinacea for these issues.

Echinacea for Anxiety Relief

Echinacea has been shown to help decrease levels of anxiety in healthy volunteers who took two capsules of echinacea per day for a week. Within three days they experienced a decrease of three days. However, those who took one capsule per day did not experience a significant reduction in anxiety. More research is needed on whether or not echinacea is useful for anxiety relief. (8)

Echinacea is available in many forms including tinctures, tablets, teas and capsules.

6 Popular Herbs for Health and Wellness

Astragalus

In TCM, astragalus membranaceus, also known as Huang Qi, has been used medicinally for centuries. Astragalus is often used for those strengthening wei qi – which provides a barrier or immune boost against things like germs and viruses.

What is Astragalus?

Astragalus is an herb that comes from the root of a perennial plant grown in China, Mongolia, and Korea. It has a long tradition in traditional Chinese medicine and continues to be widely used in China to tonify the spleen and boost the immune system.

TCM Functions for Astragalus

Astragalus which is derived from the Huang Qi root is used in traditional Chinese medicine to support healthy resistance to emotional and physical stress and boost the immune system. Astragalus works as an adaptogen, by helping the body to naturally adapt to stressors around it:

  • Strengthen the Wei qi
  • Strengthens lunq qi
  • Stabilizes the exterior
  • Benefits the flesh.

Benefits of Astragalus

  • It has a long tradition of supporting normal immune function.
  • Used to invigorate qi aka vital energy for centuries in TCM.
  • Anti-aging properties.
  • Adaptogen – helps the body to adapt to stress and helps those with adrenal fatigue, chronic fatigue and/or fibromyalgia.
  • Has cardioprotective properties.
  • Increases sperm motility and supports normal male hormone function.

How does Astragalus work?

Astragalus contains saponins, which studies show help to protect the body against cancers and lower cholesterol levels. (9) The root also contains polysaccharides, also known as glycans, and helps the body store the energy from food and with cell structure. Isoflavonoids are also contained in astragalus; which have “potential health benefits to protect against certain diseases, including cardiovascular, osteoporosis, some cancers, and loss of cognitive function.” (10) Finally, astragalus contains free amino acids and trace minerals.

How to take Astragalus

Astragalus can be taken in a tablet, capsule or tincture form. It can also be taken in powder form and added to your choice of smoothie or beverage.

Caution
Astragalus should not be used by those who are pregnant or breastfeeding. People with autoimmune diseases should consult their healthcare professional before taking astragalus, as well as those taking certain medications that may inter-react with this herb.
6 Popular Herbs for Health and Wellness

Elderberry

Black elderberry is the fruit that comes from the flowering plant known as elderflower or Sambucus. Elderberries are found mostly in Europe and North America. While elderberries are sweet and make delicious jams and syrups, they have also been used medicinally. They have been traditionally used for centuries to treat a variety of ailments including colds, flu, fever, and burns. Elderberries are still useful herbs today for their medicinal properties.

Elderberry Nutrition

Elderberries are packed with nutrients including:

  • Iron, potassium, phosphorus, and copper
  • Vitamins A, B, C
  • Dietary fiber
  • Anti-inflammatory and Antioxidant properties
  • Flavonoids including anthocyanins, quercetin, and rutin

Digestion Aid

One serving of elderberries contains approx.. 40% of your daily fiber requirements. Dietary fiber helps reduce constipation and excess gas.

Supports Respiratory Health

Elderberry syrup and juice contain a bioflavonoid called anthocyanins which can reduce inflammation and soothe irritation. It can also clear out phlegm as an expectorant. Elderberry syrup is recommended for:

  • Sore throats
  • Cough
  • Cold and Flu (1)
  • Bronchitis
  • Asthma

Immune Boost

Elderberries contain antibacterial and anti-infectious properties which can help protect from influenza during flu season. (11)</sup). It is also fast-acting. If you feel like you are “coming down with something”, elderberry can take effect within only 24 hours. Elderberry is also a long-term immune booster and can be taken all winter long.

  • It increases cytokine production (the messengers of the immune system)
  • Immune-stimulatory effect
  • Helps prevent foreign elements from remaining in the body
  • Reduces the inflammatory response

Skin Anti-Aging

Elderberries contain bioflavonoids that can support normal skin health. In addition, antioxidants and vitamin A provide anti-aging properties.

  • Prevent or lessen wrinkles
  • Help age spots fade
  • Improve the glow and tone of the skin

Other Benefits of Elderberries

  • Increase metabolism due to fiber levels
  • Support normal bone strength
  • Eliminates excess cholesterol from the body

Elderberries can be taken in the forms of syrup, juice, capsule or tea. It is also safe for children and there are children elderberry formulas available.

6 Popular Herbs for Health and Wellness

Eucalyptus

Eucalyptus has over 400 different species, however, the most commonly used species is Eucalyptus globulus or blue gum. Bluegum eucalyptus is native to Australia and is an evergreen tree. It is often used for cough and congestion due to colds. In addition, it can be used as a cream for joint and muscle pain.

History of Eucalyptus

Eucalyptus has been used since ancient times and is found in Chinese medicine, Ayurvedic medicine, as well as Greek and European herbal medicine records. Used for thousands of years, eucalyptus has been found to be beneficial for a range of conditions.

Antibacterial

Eucalyptus has antibacterial properties and studies show that it can be used in conjunction with other medications to play a role in treatment of respiratory tract infections. They found that eucalyptus oil can have antibacterial action on pathogenic bacteria in the upper respiratory tract.(12)

Cold and respiratory function benefits

This is the most commonly known and traditional use of eucalyptus, helping with a range of conditions including sore throat, bronchitis, and cough. Eucalyptus oil in vapor form can work as a decongestant – loosening phlegm and relieving congestion. You can also tie fresh leaves to your shower head and when you shower the steam will create a natural vapor.

Swish with Eucalyptus

We often think of minty fresh when we talk about mouthwash, however since eucalyptus has both antibacterial and antimicrobial properties – it can be used for dental care. Studies show that eucalyptus oil can act as an anti-cariogenic agent, meaning it can help to prevent tooth decay and fights cavities. (13)

Bye-bye bugs

Eucalyptus is a natural and eco-friendly insect repellant and insecticide. Used since 1948, officially registered for killing mites and ticks by the United States. Studies were done in 2012, also show that eucalyptus can be used to control houseflies. (14)

Pain relief when used topically

Studies show that eucalyptus applied topically can help to relieve muscle and joint pain. This can be used for strains, sprains, arthritis, backaches, and bruising. (15)

Get your immune system going

Research has shown that eucalyptus oil can stimulate the immune response. It was found that eucalyptus oil can improve the phagocytic response to pathogens, the process that rids the body of foreign particles via the immune system. (16)

Eucalyptus also has anti-inflammatory properties and has also been found to be helpful for cold sores, fever, stuffed nose and ulcers.

References
1 Olsson E, Scheele B, Panossian A. A randomised, double-blind, placebo-controlled, parallel-gropu study of the stanbdardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med 2009;75:105-112.
2 Darbinyan V, Aslanyan G, Amroyan E, et al. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry 2007;61:343-348.
3 Scholey, Andrew et al. “Anti-Stress Effects of Lemon Balm-Containing Foods.” Nutrients 6.11 (2014): 4805–4821. PMC. Web. 14 Aug. 2018.
4 Taavoni, S., Nazem, et. Al. Complement Ther Clin Pract. 2013 Nov;19(4):193-6. doi: 10.1016/j.ctcp.2013.07.002. Epub 2013 Sep 10.
5 Barrett B, Brown R, Rakel D, et al. Echinacea for treating the common cold: a randomized trial. Annals of Internal Medicine. 2010;153(12):769-777.
6 PennState Hershey Milton S. Hershey Medical Center. “Echinacea”. Web. 17 September 2018.
7 Zhai Z, Haney DM, Wu L., Solco AK, Murphy PA, Wurtele ES, Kohut ML, and Cunnick JE. “Alcohol extract of Echinacea pallida reverses stress-delayed wound healing in mice.” Phytomedicine. 2009 Jun;16(6-7):669-78. doi: 10.1016/j.phymed.2009.02.010. Epub 2009 Mar 20.
8 Haller J., Freund TF, Pelczer KG, Furedi J, Krecsak L and Zambori J. The anxiolytic potential and psychotropic side effects of an echinacea preparation in laboratory animals and healthy volunteers. Pythother Res. 2013 Jan;27(1):54-61. doi: 10.1002/ptr.4677. Epub 2012 Mar 26.
9 Guelph Food Research Center, Agriculture and Agri-Food Canada, Guelph, Ontario, Canada. Saponins from edible legumes: chemistry, processing, and health benefits. J Med Food. 2004 Spring;7(1):67-78. Web.
10 Wong MC1, Emery PW, Preedy VR, Wiseman H. Health benefits of isoflavones in functional foods? Proteomic and metabonomic advances. Inflammopharmacology. 2008 Oct;16(5):235-9. Web.
11 Zakay-Rones Z1, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004 Mar-Apr;32(2):132-40.
12 Salari MH, Amine G, Shirazi MH, Hafezi R, Mohammadypour M. Antibacterial effects of Eucalyptus globulus leaf extract on pathogenic bacteria isolated from specimens of patients with respiratory tract disorders. Clin Microbiol Infect. 2006 Feb;12(2):194-6.
13 Namrata Dagli, Rushabh Dagli, Rasha Said Mahmoud, and Kusai Baroudi. Essential oils, their therapeutic properties, and implication in dentistry: A review. J Int Soc Prev Community Dent. 2015 Sep-Oct; 5(5): 335–340.
14 Peeyush Kumar, Sapna Mishra, Anushree Malik, Santosh Satya. Compositional analysis and insecticidal activity of Eucalyptus globulus (family: Myrtaceae) essential oil against housefly (Musca domestica). Acta Tropica. Volume 122, Issue 2, May 2012, Pages 212-218.
15 Hong CZ, Shellock FG. Effects of a topically applied counterirritant (Eucalyptamint) on cutaneous blood flow and on skin and muscle temperatures. A placebo-controlled study. Am J Phys Med Rehabil. 1991 Feb;70(1):29-33.
16 Annalucia Serafino, Paola Sinibaldi Vallebona, Federica Andreola, Manuela Zonfrillo, Luana Mercuri,1 Memmo Federici, Guido Rasi, Enrico Garaci, and Pasquale Pierimarchi1. Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response. BMC Immunol. 2008; 9: 17. Published online 2008 Apr 18.

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