The Art of Hibernation

Many of us in the North dread the winter months—gray days, bundling up to go outside, and stuck inside the house during extreme cold.  It’s easy to fall into survival mode and determine to just “get through it”, but that doesn’t help our emotional state and keeps us from growing and understanding ourselves.

Winter is an invitation for us to go inside and nurture our interior selves.  We all need quiet and introspection to lead a healthy emotional life.  Winter says, “Stay quiet and recharge.”

Here are some ideas for embracing the concept of winter and nurturing our inner-most selves:

Gratitude Check-in

A gratitude check-in can instantly reduce anxiety and improve mood:

• Sit comfortably and close your eyes

• As you inhale, name something for which you’re thankful

• Hold that thought for a moment

• Exhale as you say thank you

• Repeat three times

Five-minute Reset

When you are feeling discouraged by cold, gray days or overwhelmed by stress, a five-minute reset can calm stress and re-center your focus:

• Sit comfortably and close your eyes

• Inhale deeply for four counts

• Hold for four counts

• Exhale for six

• Repeat five times

Walking Meditation

Except for the last two weeks of January, most days you can get outside to take a walk in the winter, even if it is a short walk around the outside of your house.

It is important to get outside every day to commune with nature, even if only for 15 minutes.  Nature has a rejuvenating quality that connects us to the Earth. 

An outdoor walking meditation is about combining movement with mindfulness. It helps you to slow your pace and release mental clutter. Just let your mind wander where it will, noticing the things around you—the shade of the red bricks of your house, the pattern of the bark on a tree, etc.

 Tea Ritual

Preparing a warm drink (it doesn’t have to be tea) becomes a mindful moment of comfort, signaling your nervous system to relax.  It is a good way to both begin and end a cold winter day.

The warm beverage helps to relax muscles and warm you up while the preparation becomes a ritual which tells you that you are important and puts you in a state of anticipation for the warmth and comfort you’re going to experience.

 Reflection

Reflecting on your inner life helps you to slow down and clarify your thoughts.  This can be a quiet moment of reflection in your head, or you can write down your thoughts.  Your reflections can be insights or observations that have come to you during the day, moments of gratitude, or intentions for tomorrow.

 Gentle stretching

Stretching helps us be mindful of what we are feeling in our bodies while releasing tension.  Keeping the stretch within our capabilities and holding the pose brings a deep sense of relaxation.

Stretches can be done in a chair as well as on the floor on a mat or blanket.  Focus on poses that increase flexibility for the purpose of releasing tension, rather than on exercises for strength or balance.

Natural Remedies for Coughs and Congestion

It’s that season again—coughs and congestion come back with the cold, dry weather in the north.  If you’re looking for a natural route to clearing air passages, you have to investigate the cause.

For episodic congestion as occurs with a cold, a vapor rub with eucalyptus and peppermint should do the trick.  Eucalyptus contains a compound called 1,8-cineole that reduces mucus and has anti-inflammatory properties that can soothe irritation.  Menthol is the active constituent in peppermint which helps your nasal passages feel more open by its cooling effect.

Golden Age makes Cough Be Gone vapor rub with eucalyptus and peppermint and other airway-clearing essential oils. Rub it on your chest of the soles of the feet where pores are the largest.

Coughs that extend beyond the time of a cold call for multiple approaches.  One of the most common causes of continual cough is postnasal drip, extra mucus that drips from the nose down the back of the throat, also known as Upper Airway Cough Syndrome (UACS).

Here are some ideas for combatting UACS:

·       Drink hot fluids to thin mucus and moisturize the nasal lining.  Use herbs in your tea that specifically target a cough:  Mullein, which soothes irritated tissues; Thyme, with its anti-inflammatory compounds; Peppermint; Ginger, a potent antibacterial and anti-inflammatory; Marshmallow root, used as an expectorant and to coat the throat; and Horehound, an effective expectorant for loosening mucus. 

·       Use steam therapy with camphor-containing essential oils.  Camphor is a decongestant, anti-inflammatory, and antispasmodic that will relax the chest muscles.  Essential oils that contain camphor include white camphor, rosemary, lavandin, and spike lavender.  You can diffuse the oils using a diffuser, a shower steamer, or by putting a towel over your head and leaning over a bowl of steaming water.

·       Daily irrigation of the nasal cavity helps clear out dust and microbes that have settled there.

·       Elevate your head while lying down to use gravity to drain mucus from nasal passages.  Pay attention to ergonomics to avoid neck and shoulder pain, keeping the spine in a straight line with natural curves.

Pain Is Not an Inevitable Part of Aging

Weakened muscles, stiff joints, and pain are not an inevitable part of aging and I have the research to prove it.

I started to experience arthritis, bursitis, low back pain, and knee aches in my early 40s and considered it to be a normal part of aging. Likewise, many of my clients come to me having accepted a certain amount of pain that comes with getting older. 

Recently, I learned of two studies that contradict this bit of common wisdom, suggesting that we can maintain our vitality into our 70s and beyond.  Both studies show that not only can we prevent pain from weakened muscles and stiff joints, but that we can reverse these conditions in our older years.

In one study, active men in their 70s had better muscle function and energy production than inactive men in their 30s. The differences showed up in how far they could walk, their strength, and their general mobility.  The active participants weren’t extreme athletes either--they put in around 150 minutes of moderate activity per week.

Most exciting of all, even participants who began regular exercise later in life showed significant protection against further decline.  Our bodies remain responsive to activity at any age!

What about people who struggle to become active because of pain and immobility? The second study showed that stiffened tissues can be rejuvenated with the application of stretching and massage therapy.

Pain develops when we first become inactive for whatever reason—injury, surgery, or a prolonged period of immobility—and the connective tissue that surrounds and holds our muscles and organs in place (called fascia) conforms to these positions and movements becoming more stiff and fibrous.

Moving against the stiffened fascia is difficult and painful which causes us to stick with the dysfunctional positions or movements. This leads to the fascia becoming stiffer, which causes more pain when we move.

Researchers demonstrated that massage and stretching interrupted the pain cycle by remodeling the fascia and retraining muscles where fibrous connective tissue had developed.

That’s great news for those of us who are already “set” in our ways.  We don’t have to sit around bemoaning our fate, but can start to explore gentle stretching, possibly with the help of a physical therapist depending on the severity of the immobility. A nice massage would also help soften tissues! 

I see many clients who have resigned themselves to a “bad back”, achey hands, or weak knees because they know of no solution. The good news is that there are ways we can all start to feel better and start on the path to being free of pain.

Sources

1 “Impact of Physical Activity on Physical Function, Mitochondrial Energetics, ROS Production, and Calcium Handling Across the Adult Lifespan in Men”, https://Cell.com/cell-reports-medicine

2 “Manual therapy prevents onset of nociceptor activity, sensorimotor dysfunction, and neural fibrosis induced by a volitional repetitive task”, https://Pubmed.ncbi.nlm.nih.gov

3 “Downward Facing Rat? How Rat Yoga is unraveling the Mystery of Back Pain”, https://bwhclinicalandresearchnews.org/2017/09/08/downward-facing-rat-how-rat-yoga-is-unraveling-the-mystery-of-back-pain/

Roses Are the Key to Beautiful Skin

When we moved into our house six years ago, we had several healthy rose bushes next to the front door, which were beautiful and I was grateful to the previous owner for planting them. Regarding them only as a beautiful flower, I never considered using them for my topical herbal remedies when I planted my herb gardens a couple years later. Now I know better.

I have since learned that rose petals and rose hips offer an abundance of benefits for skin when used as topical agents. For one thing, both are antioxidants which neutralize free radicals to slow aging of skin tissues. They are also anti-inflammatories, combating redness, pain, itching and dryness.

Rose hips are well-known for their high vitamin C content. In fact, rose hips have more vitamin C by weight than any other source. Vitamin C as a topical is absorbed through the skin to induce collagen production, the main structural component of the skin. Collagen decreases as we age, causing skin to lose its elasticity and increase the formation of wrinkles. Vitamin C also brightens darker patches of skin, leading to a more even skin tone. An interesting fact about topical vitamin C is that if it is exposed to light, it oxidizes into erythrulose, which is a substance used to darken skin in tanning products.

Due to their high vitamin C levels, rose hips are the perfect candidates to be infused into jojoba oil and included in our Wrinkle Reducer, which consists of herbs high in vitamins A and C, such as thyme, lavender, and calendula. Jojoba is the best oil for all skin types because it has a molecular structure very close to our own skin’s sebum and is readily absorbed.

Rose petals have both emollient and astringent qualities, giving them the ability to impart softness to skin while tightening and toning. The petals strengthen the skin’s natural moisture barrier and also provide vitamins C and A, another collagen booster.

Rose petals are perfectly used in a natural toner due to their astringent properties. The fact that they are emollients makes a toner that also protects the skin’s moisture balance. Collagen-boosting vitamins A and C are an added benefit. I make Baby Skin by steeping rose petals in hot water, adding some witch hazel, also an astringent, for a preservative, then adding a drop of rose damascena essential oil for scent. I also infuse rose petals in jojoba oil and include the rose petal oil in Wrinkle Reducer.

Rose hips and petals are beneficial in a drinkable tea for the same reasons as above and then some. The petals’ astringent properties help strengthen the inner linings of the digestive system, while rose hips contain quercetin, which reduces plaque in arteries, and catechins that lower cholesterol and blood sugar.

Getting a Good Night's Sleep with Valerian

I meet many people in my booth who are struggling with sleep, especially as we approach the winter months.  Getting to sleep and staying asleep is all about how we deal with stress in our waking lives, but there are herbal solutions that can help without becoming addictive.

Valerian (Valeriana officinalis) is the go-to herb for sleep.  It contains gamma-aminobutyric acid (GABA), one of the main neurotransmitters responsible for sleep regulation, as well as valerenic acid and valerenol which act on GABA receptors in the body.  All of that means that valerian improves the quality of sleep as well as the ability to fall asleep.

 I make Peaceful Slumbers, an oil infused with valerian root, for topical use at bedtime. It helps relax the muscles and calm the nerves in a gentle way. I make it as a roll-on because the root of the plant has a skunky odor which you don’t want to get on your hands.

 Many of my customers report good results with Peaceful Slumbers, but there are those who need a little more help getting or staying asleep. In these cases, a valerian tea, tincture, or capsule is the way to go.   The tea usually combines valerian with other herbs to make it more palatable.  A tincture can be made at home or found in an herbal shop while capsules are usually found at a vitamin store.  Valerian is not addictive, so can be used indefinitely.

 Valerian is not for everyone.  It can have the opposite effect in about five percent of the population, causing agitation rather than relaxation. It can also interact with anti-anxiety or pain medications. Alternatives include passionflower, skullcap, and California poppy.

 If you’re looking for non-drug solutions for sleep, you can look to herbs to help in soothing the nervous system, flipping the switch so that you can feel less stress and get a good night’s rest.

Stiff Joints? Try this Herb for Relief

I was delighted to find an herb that not only relieves pain, but actually repairs tissues.

Comfrey

Comfrey is well-known in folk medicine as “knitbone”.  Now scientific studies have verified that comfrey, when applied topically, penetrates so deep into the tissues that it can even heal bone fractures.

Comfrey owes its healing powers to allantoin, a compound that stimulates the regeneration of connective tissue, and rosmarinic acid, which reduces inflammation at the cellular level.  As a result, comfrey heals bruises, pulled muscles, and torn ligaments in addition to relieving the pain of those conditions.

Infusing herbs

Comfrey also has many applications for rejuvenating and protecting skin. In addition to its tissue-regenerating powers, comfrey contains collagen-stimulating vitamin C and anti-aging antioxidants. It  heals scars, hydrates skin, reduces fine lines, and protects skin from irritants.

Comfrey can be dangerous if taken internally.  It is banned in the U.S. and many other countries for internal use due to alkaloids that can cause liver damage.  It also should not be applied to broken skin. Comfrey can heal so quickly that it can seal an infection into a wound.

At Golden Age Wellness, we use comfrey in our Joint Repair Warming Salve. It contains essential oils that warm up stiff joints and shea butter to moisturize skin.

Snoring problems? Try this simple folk remedy

I couldn’t believe it myself when someone approached my booth several years ago and told me about a simple folk remedy for snoring: thyme essential oil on the soles of the feet at bedtime.

I decided to try it on my husband that night. His snoring was deafening, sometimes waking him up, but also making it difficult for me to sleep. He was on the verge of getting another CPAP machine. He had used one years before after a sleep study showed that he had mild apnea. He found the machine made it more difficult to sleep because he was forced to lie in the same position all night or get tangled in the tubes.

Unbelievably, it worked! I combed my herbal literature and the internet to understand why it worked. I found no explanation, so I came up with my own: thyme is a stimulant, so I believe it stimulates the throat structures enough so they don’t relax and obstruct the throat opening.

Why put it on the soles of the feet?

The soles of the feet have larger pores, allowing compounds to be absorbed more quickly into the bloodstream where they will circulate through the body in about 20 minutes.

Does it work for everyone? Since my discovery, I have been eager to share this secret with everyone I know. While traveling with a family member I gave my salve to them to try and discovered that while it didn’t eliminate their snoring, it lowered the volume to an acceptable level. My theory is that they have a snore caused by sinus congestion rather than collapsing throat structures. Thyme clears their airways somewhat, but does not completely alleviate snoring.

Snore Stop

I make Snore Stop with a 5% dilution of thyme essential oil, which is a little higher than normal because the skin on the feet is less sensitive than on other parts of our bodies.

Give it a try—it’s a lot less expensive than a CPAP machine!

Powerful Pain Herb: Saint John's Wort

What is Saint John’s Wort?

Saint John’s is a beautiful flowering bush with tiny yellow flowers loved by bees. I often find my bushes abuzz when I go to harvest.

Saint John’s Wort is a miraculous herb. Used as a topical, it can:

—soothe inflamed and irritated nerves
—block pain signals to the brain
—heal cuts and scrapes, strengthening skin tissue integrity
—relieve rashes and burns

Saint John’s is considered a common weed and I see it in empty lots and along the roadside. It blooms from June to August.

How Do You Harvest Saint John’s Wort?

An unusual aspect of Saint John’s Wort is that it must be prepared fresh. It is almost useless as a dried herb. I can’t speak to how it is prepared as a supplement since I only use my herbs topically. It is possible that when it is consumed internally, the fresh rule doesn’t apply or that supplement makers have found a way to retain the freshness in their preparations.

I harvest the tiny flowers and buds during prime blooming time right into a jar and prepare to infuse it immediately. Pack the jar as much as you can and fill it right to the top.

How do you prepare Saint John’s Wort?

I infuse Saint John’s into alcohol that acts as a preservative to the fresh flowers and prevents spoilage.

Step One: Infuse as a liniment

Add 80-proof vodka to cover the herb. Vodka is the best spirit to use for a liniment because it is colorless and odorless. 80-proof is the strength used for a topical to avoid harsh skin reactions.

Step Two: Set Aside

Place on a shelf out of the sunlight for one month. As Saint John’s infuses, the liniment becomes a lovely shade of red.

Step Three: Strain

Place a cheesecloth or piece of muslin into a strainer set over a bowl or large measuring cup. Pour contents of jar into strainer, straining out the herb and leaving the infused liniment in the bowl or cup.

Step Four: Store

Using a funnel, pour infused liniment into a glass bottle. Label it with the contents and date, then store it in a cool, dark place. Liniments should keep for up to 10 years.

Sore Muscle Solution

Saint John’s Wort is the ideal herb for our Sore Muscle Solution liniment.

Saint John’s Wort is perfect in Sore Muscle Solution because it works directly on the nerves to block pain signals to the brain. Whether you have overworked muscles or a strain that needs rest, Saint John’s will provide the needed pain relief. Combined with menthol-rich essential oils that calm inflammation, Sore Muscle Solution is an effective topical remedy for everyday muscle aches. I make it as a roll-on or as a lotion to suit individual preferences.

The Most Important Herb in Your Garden: Dandelions!

Your lawn holds a gold mine that can save you hundreds, if not thousands, of dollars in skin care lotions and creams. I’m talking about the lowly dandelion, which most people regard as a weed, but was brought to the new world intentionally as a medicinal herb.

Dandelions can grow strong and healthy without herbicides

While this article focuses on skin care, dandelions are an herbal pharmacopia from root to flower—the roots work as a liver tonic and the leaves provide a kidney detox when made into a tincture, vinegar, or glycerite.

Dandelions offer so many health benefits

 Dandelion flowers promote healthy skin.  They contain a significant amount of vitamins A, C, and D and are antioxidants as well. That means you are boosting collagen production, supporting skin cell regeneration, reducing oxidative damage, and preventing itchy, flakey skin.

a bountiful harvest

It is simple to pick the bright yellow blooms of the dandelion, infuse them in oil, and create a nutritive, moisturizing salve or cream that will do wonders for your skin. 

Freshly-picked dandelions in the dehydrator

 To make an infused oil:

 1)     Pick flowers:  Pick the bloom off the stem, including the bract. You can use the flowers fresh or dried, but fresh flowers have water content that will introduce spoilage.  Spoilage can be countered after infusion by adding antimicrobial essential oils, keeping the oil in the refrigerator, or using it within a year.

2)     Add oil:  Pack a mason jar halfway with dried blooms or all the way with fresh blooms.  Push them down to make sure they are packed tightly.  Add an oil of your choice to the top of the jar and store in a warm place out of sunlight for two weeks.

3)     Strain:  Place a cheesecloth or piece of muslin over a measuring cup and pour the dandelion mixture through the cloth.  A piece of muslin will strain all the tiny bits out of the oil, so is more effective than cheesecloth, but will take a longer time to strain.  A measuring cup is the best receptacle because of its spout for pouring the strained oil into its final bottle.  Label the bottle with the contents and date.

dandelion blooms ready to be infused

 An infused oil works well as it is, but if you prefer a different consistency, you can make a salve or cream.

To Make 5 Ounces of Salve: 

1)     Melt 2 tablespoons of beeswax or a plant wax in a double boiler.  I usually put a glass measuring cup in a large pan of water.

2)     Add 4 ounces of your infused oil.  Stir until completely melted.

3)     Remove from heat and stir in essential oils if desired. 

4)     Pour into glass jars and allow to cool before capping the jar. Keeps for about a year.

Dandelion salve

To Make 6 Ounces of Cream:

1)     Melt 1 tablespoons of beeswax or a plant wax in a double boiler.  I usually put a glass measuring cup in a large pan of water.

2)     Add 3 ounces of your infused oil and 2 tablespoons of a solid oil such as shea butter, coconut oil, or cocoa butter. Stir until completely melted.

3)     Remove from heat, pour into a blender, and let cool to room temperature.

4)     Pour 2 ounces of room-temperature water, and essential oils if desired, into the blender and blend until all ingredients are thoroughly combined.  You can substitute a hydrosol, liniment, or gel for water.

Note:  to avoid separation, add the oil mixture to the blender first, then the waters, and both should be room temperature.

pouring cream into jars