Happy (almost) Thanksgiving!

Last weekend I taught a “Wellness Strategies for Enjoying the Holiday Season” class at the beautiful The Nest yoga studio in Elkridge, MD. We covered a lot of ground about how to incorporate simple practices and common herbs into the Holiday Season so that we can stay healthy and handle the stress this time of year may bring.

We had such great fun sharing our own strategies and sampling herbs that I thought I’d write up a narrative summarizing what we discussed for all my readers. I deliberately titled my workshop “Wellness Strategies for Enjoying the Holiday Season”, and not the more typical (in my experience) “Surviving the Holiday Season”. In the purest sense, the Holidays are meant to be a joyful time. There are countless religious, spiritual, ethnic traditions out there, and I can’t think of any that don’t include some sort of celebratory event at the end of the year. I’ve often thought that, if I’m so stressed out, over-scheduled, over-committed, and exhausted just to meet some unrealistic expectation, then I’m completely missing the point of what the Holidays are supposed to be.

I fully understand and can empathize that this can be a truly, emotionally difficult time of year for people (big HUG to you right now!). That’s all the more reason to take extra good care of yourself this time of year. In fact, I invite all of us to set boundaries for what we can and cannot handle, commit to, or otherwise participate in. It’s okay to say “no” for the sake of your sanity. Do what you enjoy, keep the non-negotiable commitments, and let go all the rest.

Now, let’s get started with some simple deep breathing – always an accessible tool you can use anywhere when you just need to take a moment. There are many different methods and types of deep breathing, but here’s a simple, yet effective one I like:

Just like in the drawing, inhale such that your stomach (and not chest) expands. Take twice as long to exhale as inhale – it may be helpful to count to 4 on the inhale, and then 8 on the exhale. Put your hand on your stomach and try it a few times. Go ahead, I’ll wait…

All relaxed? Great! Now, let’s talk about some herbs!

Herbs for Stress – Adaptogens

Ever get stressed during the holiday season? You’re not alone! Fortunately, there are some amazing, stress-busting herbs that can improve your ability to respond to external stressors and reduce that “fight or flight” reaction. Known as adaptogens, these herbs can help regulate stress hormones (think cortisol, adrenalin) that are secreted when you are feeling overwhelmed or even threatened, resulting in a more measured response. Here are three of my favorite adaptogens:

Holy Basil (Ocimum sanctum)

I love holy basil so much I wrote a whole blog about it a few years ago. In short, holy basil makes a cooling, aromatic tea that, over time, can strengthen your body’s ability to respond to and bounce back from stress. It’s known as a ‘general tonic’, meaning that it nourishes many body systems/organs to help them function at their best. I often recommend holy basil for people who are physically and mentally exhausted and need a pick-me-up.

Ashwagandha (Withania somnifera)

Ashwagandha root is really trendy right now, admittedly with good reason. An Ayurvedic herb (in the Indian tradition), its name roughly translates to ‘horse smell’ in Sanskrit, referring to its strength. Perhaps even moreso than holy basil, ashwagandha improves our ability to respond to stress, and I recommend it to many of my clients who report low energy. Indeed, ashwagandha is a favorite of mine because, unlike other adaptogens such as eleuthero or rhodiola which can be over-stimulating, ashwagandha is known as a “calming adaptogen”. This means that, while it nourishes and strengthens the hormone cascade responsible for responding to stressors, it does so while having an overall calming effect. In fact, the ‘somnifera‘ in the Latin name signifies “sleep-inducing”.

Astragalus (Astragalus membranaceous)

Astragalus root is considered by some herbalists as a secondary adaptogen. This implies that, while it has adaptogenic properties, astragalus is better known for other actions. In this case, astragalus is one of my favorite herbs for preventive immune support (in fact, I wrote about it in a previous blog). That is, take astragalus during the cold and flu season before you fall ill to help prevent a cold or shorten its length if you get infected.

Immune Support

Ever notice that when you’ve been feeling stressed and exhausted, you come down with something? Unfortunately, that may not be a coincidence. Because the immune system is not considered an essential function when in “fight or flight” mode as caused by chronic stress, it’s not prioritized in your body and therefore may weaken. In class we sampled several methods of promoting a robust immune system.

Thymus tapping

The thymus is a small gland that sits just behind the breastbone. Its purpose is to mature white blood cells made in the bone marrow and release them into circulation. White blood cells serve as an active defense against microscopic invaders. Unfortunately, as we age, the thymus begins to shrink, making it less effective in its job.

Enter “thymus tapping”, which is thought to stimulate the thymus into increasing production. It’s safe, simple, and quick to do. Here’s how to do it:

1. Take a couple of deep, relaxing breaths. (See above!)
2. Using your fingertips or side of your fist, tap up and down about 2-3 inches along your sternum, between and above your mammary glands. The thymus is located behind the third rib, but any vibrations along the length of the upper sternum will stimulate it.
3. Do this for 15-20 seconds and continue to take regular slow breaths.
4. Do 1-3 times a day or up to 4 during times of acute illness.

Go ahead, try it. You’ve got nothing to lose! (Bonus that it also feels good and makes a satisfying ‘thumping’ sound when you tap your breastbone.)

Echinacea (Echinacea angustifolia)

Echinacea root is perhaps the best-known immune-boosting herb, having been shown to increase adaptive immune cell activity. That is, there is a lot of research that has demonstrated that taking echinacea root at the first sign of illness can reduce the length and severity of a cold.  Moderate amounts may also be taken as a preventative (but for my money, I’d take astragalus for that, as I indicated above). There are numerous echinacea products out there in various forms. One way to judge echinacea’s quality is whether you get a strong, tingly sensation on your tongue when you take it (in tea or tincture form).

Elderberry/flower (Sambucus spp)

Like ashwagandha, elderberry is trendy right now. When I go to the local pharmacy, elderberry syrups and gummies abound in the Cold and Flu section. Like echinacea, elderberries (and flowers!) are great for reducing cold symptoms and promoting a speedier recovery. In particular, elderberries promote sweating to help break a fever and sweat the toxins out. Unlike echinacea, which is very bitter, elderberries are quite tasty. This is why a lot of herbal cold and flu products for children include elderberry. If you want to DIY your own elderberry syrup, check out my blog here.

Digestive support

Ever overindulge at a holiday party? You’re not alone. Fortunately, there are numerous herbal partners for this, too.

Globe artichoke (Cynarus scolymus)

Artichoke is one of a group of herbs known as “bitters”. We herbalists love our bitters! These herbs, through their bitter taste, stimulate the production of digestive enzymes to improve digestive function. Ever taste something really “yucky” (Donna’s technical term) and find that your mouth starts to salivate? That’s the bitter effect starting.

Artichoke is, indeed, particularly bitter in taste (sorry you missed last week’s class where you could have tried it). Therefore, it’s a great herb to keep in a tincture, so you can squirt a few droppersful in your mouth or dilute it in a little water before meals to stimulate and prepare your gut for what is to come.

Bonus action in that artichoke is also used to promote healthy regulation of cholesterol production in the liver.

Dandelion root (Taraxacum officinale)

Another favorite of herbalists, dandelion root is also considered a digestive bitter. I tend to think of dandelion a bit more broadly, however, as it also stimulates the gall bladder in secreting bile. Bile is necessary for fat digestion – something I imagine we all could use during the Holiday season of delicious, decadent food! On top of that, dandelion root has been traditionally used as a liver tonic, aiding this vital organ in its important function of ridding the body of toxins. Bonus in that dandelion isn’t quite as strong as some of the other typical bitter herbs (see my blog for a more detailed discussion on digestive bitters.)

Gymnema (Gymnema sylvestre)

Now we’re going to switch gears. I included gymnema in my Wellness Strategies for Enjoying the Holiday Season because it has this remarkable ability to dull our sense of sweet-tasting foods. This could sure come in handy for those who are trying to enjoy tasty sweet treats in moderation throughout the season. Indeed, in my class we did an experiment: first we consumed a bit of brown sugar and noted the sweetness. Then we tasted a small amount of gymnema powder. Finally, we tried another small bit of brown sugar on our tongues, only to find out that it tasted more like cardboard, or granules of sand. No sweet taste at all!

The effect is temporary, but I’ve used it for my clients who are interested in curbing sweet cravings. Keep a tincture of gymnema handy to place a few drops on your tongue when you’re tempted to (over)indulge.

Note that gymnema, taken in therapeutic doses regularly, can also assist in the regulation of blood sugar.

Probiotics

Don’t forget the probiotics! These are beneficial bacteria that, when ingested, help your stomach and intestines digest food. There’s a range of quality of probiotics out there, but here are some guidelines to help you select a good one:

1. Be sure the product indicates ‘live and active cultures’
2. Look for multiple strains of bacteria for broad-spectrum coverage
3. A good maintenance dose will be around 10-20 billion CFUs (colony-forming units)
   • To correct digestive problems, you may try up to 50-60 CFUs for a few months, and then reduce to the maintenance dose

Relax!

Finally, when you and your body just need a break, another class of herbs called “nervines” can help. Nervines soothe our nervous system, promoting a sense of calm in mind and body. I wrote extensively about nervines in post about herbs for anxiety, but I’ll recap the highlights of a few herbs we discussed in my class here.

Scullcap (Scutellaria lateriflora)

Scullcap is my favorite nervine. It’s an unassuming mint-family herb, but in my experience doesn’t spread invasively in the garden like other mints (holy basil and lemon balm, I’m looking at you!). To be true, I wish mine spread more, because scullcap’s ability to “take the edge off” when I’m feeling jittery is wondrous. Commercially, I don’t see scullcap in a lot of pre-packaged calming teas, so you may have to go looking for it at places that sell bulk herbs. (Mountain Rose Herbs is one of my favorite suppliers.)

Scullcap has a very mild, green taste, somewhat neutral. That’s why I like to pair it with other mints (holy basil and lemon balm, I’m looking at you!).

Lemon balm (Melissa officinalis)

Lemon balm is another popular mint-family nervine that I like to recommend in cases of hyper-activity, as when you can’t sit still. It has been shown to inhibit thyroid activity, the thyroid being the gland that secretes hormones to regulate metabolism. In effect, lemon balm can slow down nervous excitability such as racing heart or tremor. High in essential oil, it also has a pleasant lemony fragrance and taste, which adds to the calming experience when enjoyed in a tea.

NOTE: Lemon balm is contraindicated in people with clinical hypothyroidism.

Peppermint (Mentha x piperita)

Last, but certainly not least, it wouldn’t be a holiday-themed herb blog without talking about peppermint! Peppermint isn’t exactly a nervine, but its cooling, well, “minty” taste (and smell) in itself can promote calm. Ever make a cup of peppermint tea and just take in the steamy minty fragrance while enjoying? I’m feeling calmer just thinking about it. Peppermint is also great in topical or fragrance products as the scent, itself, can promote a sense of calm. There are lots of peppermint balms, fragrances, lotions, and even pure essential oil for warmers or baths to choose from. Just don’t ever put pure essential oil directly on your skin as it can burn!

Peppermint doesn’t just calm the mind, it also has a calming effect on abdominal spasms that can cause indigestion. Yet another reason to incorporate peppermint into your holiday season.

NOTE: Most peppermint candy products have little-to-no real peppermint oil in them. Best to get the full effect of this seasonal herb in a leaf tea.

“Wrapping” it up

I’m sorry you missed the class, but I hope you enjoyed my tour of Wellness Strategies to Enjoy the Holiday Season. However you celebrate (or not) this season, remember you’ve got all these herbal partners and simple practices to make things just a little bit easier and – dare I say – more joyful?

And if you’re looking for a little more personalized support, I’m always available to work individually with you to help you achieve your wellness goals.

Happy Holidays!