by CoreyPine Shane on December 20th, 2013

Winter Wellness Blog

'Tis the season.... for the flu! This holiday season there has been a lot of viral infections going around and a particularly nasty one is going around the Asheville area. That leads me to talk about two things – prevention and treatment. There's a lot to say about both, so I'm going to start out with a blog about prevention.

Each of us have our own health issues, strengths and weaknesses so the most important thing we can do is to be aware of our own body and what makes us stronger and what depletes us. Sounds easy enough, but sometimes that takes both greater awareness and also greater self-discipline. So start the journey now – pay attention to what foods benefit you at what time of day, and at what time of year. AND make extra effort when you are traveling and outside your normal environment and routine.

Since it takes a tenth as much effort to prevent an illness than to treat it. my 4-part winter health program is this:
  • Lots of warming soups made from bone broth
  • Dressing warm, including scarfs even when you don't feel like it
  • Clean up and clean out – your body, your house, and your emotions
  • Nourish your skin with oil weekly
One of my favorite deeply nourishing foods for this time of year is broth. Karen and I brew up a gallon of broth every week in the winter, and I think it is one of the reasons we haven't gotten the badness that's going around. Broth (or stock) is cheap to free to make, takes hardly any prep time, and is one of the foods used throughout the world as the deepest nourishing food available. The only tool you might need is a crockpot, but a soup pot could work just as well.

All you need to do to get started is to keep a container in your freezer and put your vegetable and meat scraps in there. I set aside the tops and bottoms of root vegetables like carrots, beets, and turnips; stalks of mushrooms or mushrooms that are starting to dry up in the fridge (but not mold); and the skins of onions and garlic (awesome potassium!). I find that brassica vegetables like cabbage and broccoli can make too strong a smell, like overcooked brussel sprouts.

As for meat, make sure to get some bones in there and connective tissue. This can be the leftover carcass from a holiday turkey, bones from a rotisserie chicken, or you can buy stock bones at most butchers for not much money. Some butchers might even give you their leftover bones. Many traditions value Ox-tail soup as the most deeply nourishing soup. But of course chicken soup is widely known as “Jewish penicillin.”

Throw it all in a crock-pot and simmer for 12 – 48 hours. To get the minerals out of the bones, add a couple tablespoons of vinegar and cook towards the longer side. Then strain and keep refrigerated for 5 – 7 days, using it as a base for soups, sauces and gravies, or use to cook rice or other grains.

To make it extra medicinal, throw in some immune-enhancing herbs, like Astragalus, an herb used for millenia in the Chinese tradition that has been adopted by American herbalists as well. Or use medicinal mushrooms like Chaga, Shiitake, Maitake, or small amounts of Reishi – a great immune herb with a stronger flavor than the other mushrooms. I often add dried Nettle leaf as well to increase the nourishment factor.

Super-easy to digest both for prevention or during the treatment and recovery phases, broth rocks!!

It's also important to wear scarfs around this time of year. In Chinese medicine, it is considered vitally important to protect the back of the neck because that is where the wind gets into the body, bringing with it negative climactic influences. This time of year can be confusing with a 30-degree day followed by a 50-degree day, or at least down here in the South – apologies to my friends out in Montana!

The temptation is to under-dress on the warm days, but this can create a lot of vulnerability to illness as well. So be sure, even if you do get to wear a t-shirt in December that you also wear a fashionable scarf around your neck. And if you are feeling cold, make sure your belly and lower back is covered because when we keep the core of our body warm we feel warmer

And although we might think of spring-cleaning more often than fall cleaning, it is just as important. This is the time to cleave away what doesn't serve us as we enter the dark of winter, both in our home to get rid of all those things that would collect dust all winter, and in our bodies to cleanse and even eat more simply (against the temptation of the season).

I will leave the exact details up to you, and my fall cleansing is usually lighter than my spring cleanse because the natural tendency at this time of year is to build up in preparation for winter – think of our ancestors whose genes we still carry who would need to burn more fuel to keep their body warm at a time when the land was producing the least amount of food. So it is a hard time of year to do raw food or juice fasts; broth or mono-food diets work best.

Where the spring cleanse is more about the liver, the fall cleanse is focused often more on the large intestine. So colon cleansing foods like apples, kale and chia seeds are very helpful, as is the Ayurvedic herbal formula Triphala which is not laxative but helps improve the tone of the colon. Really, just focus on incorporating lots of fresh seasonal fruits and vegetables.

The other factor that can be hard on the lungs and immune system is the dryness, both outside as cold air holds less moisture, and inside as we turn on our heaters and wood stoves. More than just drinking enough water, we can really help our bodies retain moisture by oleating, rubbing ourselves down with vegetable oil. My preferred oil for this time of year is raw sesame oil (NOT toasted sesame oil unless you plan to make a stir-fry).

Raw sesame oil is deeply nourishing for the skin and surprisingly calming for the mind, especially when rubbed on the face. You may be surprised how calming it feels to cover yourself in oil. Once you're done rubbing it on, sit around in your bathrobe for a half hour to let it absorb, and then you can either take a warm shower to wash the rest off or if you are daring, just rub off any residual with a towel and go to bed or get dressed.

The skin is our first line of defense against the elements, and oleating on a cold day will also create an extra layer of insulation and keep you warmer. A nice benefit!

All these ideas will help keep you healthy through the winter. Next week – what happens when you do get ill? What to do about all these pesky winter viruses?

by CoreyPine Shane on May 1st, 2013

It is May Day today, and spring has sprung. These late cold springs bring about the sudden fast rise in spring plants – they just seem to spring up out of the ground! My garden has gone from small starts to harvestable kale, arugula and pak choi before I could even blink. Warm days, cool nights and rain have also helped the mushrooms as the morels have come out later than usual, so keep on looking for those elusive treasures!

But an abundant spring can also bring abundant pollen, and a lot of folks have gotten hit hard with allergies this season, so seems like a good time to talk about some of my favorite allergy remedies. More people experience allergies and asthma each year. The National Institute of Health (NIH) reports that the number of people experiencing allergies has doubled in the last 30 years, so before we even talk about treatment I think it is important to acknowledge the holistic perspective and recognize that we can't look at the individual human outside of the context of our environment.

Along with a rise in allergies in the past 30 years, we have had a significant rise in air pollution, which have a direct effect on allergies. So the best thing we can do to prevent allergies on a global scale is to drive less, use less electricity, and work to create more sustainable energy sources for human beings as a whole. What can you do to move our country away from coal and fossil fuels and towards solar and wind power?

On a more personal level, reducing allergens in the home is essential. We spend 90% of our time indoors, so what we create there is going to have the greatest influence. Ideas include fewer pets, getting your heating and A/C ducts cleaned annually, not smoking in the house, deep cleaning your carpets and rugs which can hold allergens for a long time, and using natural cleaners. I just bought a HEPA filter for my classroom and it has made a huge difference already, as has more frequent sweeping and mopping.

The other issue I find most helpful in treating chronic allergies is working on the digestive system, both in improving digestive health and also in eliminating food sensitivities. There is a saying in Chinese medicine, “The digestive system creates Dampness, and the Lungs store Dampness.” In this case, dampness can mean a runny nose, congestion, or any chronic excess mucous. Anyone with chronic congestion, and especially those with sinus or ear infections needs to look at digestion and food choices as a key to their healing.

This can take the form of using bitters before a meal, or even doing an elimination diet to test for possible food allergens. An elimination diet entails foregoing the most common food triggers for two weeks to see if symptoms improve, then reintroducing each food 2 days apart to see if there is a reaction. The most common triggers for respiratory allergies are dairy, wheat and sugar, and you can also test for soy, eggs and corn. What you do after the elimination diet is up to you, but at least you will know the common triggers. At the very least avoid or minimize these foods during the spring allergy season.

And of course – herbs! There are some great herbs to treat allergy symptoms, and my favorite for acute allergic reactions is a combination of Nettle leaf (Urtica dioica) and Ragweed leaf (Ambrosia artemisiifolia) tinctures. Many herb students know about using Nettle leaf as a tea to prevent allergies before the season begins, but the tincture (alcohol extract) or the fresh freeze-dried capsules work immediately to help stop an allergic reaction in progress.

Ragweed pollen is one of the causes of seasonal allergies, but the leaves picked before flowering (so there is zero pollen in the tincture) and used as tea or tincture is also extremely effective for allergic symptoms, whether it is from the plant's pollen, or cat dander, or other allergens. I have even used the combination of Ragweed and Nettles to treat hives, an external skin rash caused by internal allergens.

For prevention, using local honey is a slow but time-tested method, as is using local bee pollen – but be careful with pollen if you have strong allergies because too much can cause a reaction! If you have pollen reactions, start with a ¼ teaspoon of pollen and slowly use more each day to get your body used to the pollen and “vaccinate” yourself.

A tea of goldenrod and nettle leaves is an excellent preventative, strengthening the lining of the respiratory mucosa, making it less vulnerable to allergens. For more congestion, I really like Bayberry (Myrica cerifera), a common plant of the coastal plain of the southeastern U.S. because it both dries out mucous but is also a circulatory stimulant and helps move stagnant fluids out.

Since the liver is what detoxifies the body, making sure the liver is not backed up and is free to clean allergens out of the body is also useful. I often add liver stimulants like Oregon Grape (Berberis aquifolium) or Barberry (Berberis thunbergii) to a formula for someone with chronic allergies, though you could also use the common weeds and medicinal herbs Dandelion root (Taraxacum officinale) or Burdock root (Arctium lappa). This is another good reason not to use toxic chemicals around the house or bathroom – if the liver is busy detoxing chemicals, it won't have the ability to detox allergens.

So don't fear spring, make friends with the plants and create a clean household and clean body and you will be out playing in the sun in no time.

by CoreyPine Shane on January 3rd, 2013

Herbs for Pain, part 3

In treating muscle and joint pain I find it helpful to draw from Chinese medicine, which tells us that pain is caused by stagnation, and in the muscles this looks like muscles tightening and spasming shut. Circulation and thus relaxation can be achieved with anti-spasmodics to relax resistance to circulation, or by using circulatory stimulants to bring fresh blood in.

Herbs such as Black Cohosh (Actea racemosa), Kava Kava (Piper methysticum), and Wood Betony (Pedicularis spp.) work by relaxing muscular tension so that fewer pain signals are being sent to the brain. In Chinese medicine this is thought of as relaxing the resistance to the flow of Qi (“energy”) so that energy can flow more smoothly and cause less pain. And really, whatever you can do to relax the body around the pain will help relieve some of the pain. When we tense our bodies, we stimulate more nerve transmission of pain messages. So, breathe into it.

Now Black Cohosh you might think of as an herb for female problems, and it is one of the top ten selling herbs these days for just that reason. But 100 years ago it was a top ten herb for totally different reasons – because it is one of the best herbs for rheumatism, a catch-all word for joint pains. And it is one of the best.

Black Cohosh is special because it affects both the organ muscles like Wild Yam as well as the skeletal muscles like Wood Betony. So it can be used for both menstrual cramps and for whiplash and is an excellent herb for both. I use Black Cohosh to treat menstrual cramps, wry neck, whiplash, rheumatoid arthritis, and frontal headaches, including those from eyestrain. Just be aware that in larger doses it can actually cause headaches as well. It is a strong herb and so I use it in moderation, and should never be used by a pregnant woman without appropriate medical advice.

Wood Betony, on the other hand, works primarily to relax the skeletal muscle so it is a better herb for tight tense muscles that are over-worked or just plain sore. I use it for tension headaches with a tight neck, muscles that are sore and tight from over-use, or hiking a 50-pound backpack up a 10 mile stretch of the Appalachian Trail in the first hike of the spring when you're not warmed up yet and the “gentle incline” turns out to be as steep as a mountain goat trail.

There are several massage therapists I know who use Wood Betony for their clients before a session to get particularly tight and tense individuals a jump start on the relaxation process, and there is a chiropractor in Arizona who uses it to relax the back muscles so that an adjustment holds longer because the relaxed muscles take to it better.

When muscle tension is caused by anxiety and stress, I often prefer Kava kava (Piper methysticum), a root from the South Pacific (as if they really need stress relief on Bali). Because the constituents are more alcohol than water soluble, it is often used as a tincture, sometimes in large quantities late at night after an herb conference has wrapped up for the day.

Kava works on GABA receptors, a similar mechanism as Valium, and acts to relax muscles by reducing excess signaling from the brain and central nervous system, so it is one of my choice anti-anxiety agents as well as being excellent for headaches from stress and worry, tense shoulder muscles, or when your back feels like a slab of plywood after driving 12 hours and then hitting rush hour traffic on I-95 in Washington, D.C.

In all these instances, it is the tightness and tension causing the pain, so it is important to also look at other factors that make muscles tight. Folks who have chronic muscle pain can learn specific stretches or yoga poses that can often help, and working on posture can also be very helpful. Those with chronic low back pain often need to strengthen their abdominal muscles to help create balance between opposing muscles groups.

Next time: Circulatory herbs for pain – Arnica, Prickly Ash and Sassafrass




by CoreyPine Shane on December 2nd, 2012

Herbs for Pain - Part 2 of 3

Let me say this up front - there is no one herb for all kinds of pain. They are not isolated chemicals like pharmaceutical medicines, they are a complex of hundreds of chemicals that can affect many parts of the body at once. They might not always work as strongly as pharmaceuticals, but the more specific you can get, the better the herbs will work. And of course the best idea is to figure out why someone is pain and treat the root cause at the same time.

There are some general categories that analgesic herbs fall into – nerve pain, muscle pain, injury and inflammation, headache, and serious pain. And these are the categories we’ll use for our discussion here.

The best way to begin is to ask enough questions to understand what’s going on. We may not be moving to a specific diagnosis, but at least to understand the character of the pain and get closer to what the client is actually feeling. Use your curiosity to ask good questions, and include the following:

When did this begin? How often does it happen?
Have you ever had anything like this happen before?
How bad is the pain on a scale of 1 to 10?
What makes it better/worse?
What does it feel like? Where in the body? Can you show me where?

These questions help you assess what might be going on, and also to choose the best herb for the situation. Let's begin by looking at herbs for nerve and muscle pain.

Nerve pain tends to be shooting pain, or pain along a line. Symptoms might include numbness and tingling, those these can also be signs of poor circulation. This category includes sciatica, shingles, spinal pain, tooth pain, herpes, etc. When showing where it hurts, people will often use their finger to point to their pain; if they hold a part of their body with their whole hand, it is more likely muscle pain. Useful herbs for nerve pain include St. John’s Wort, Skullcap, and Motherwort.

St. John’s Wort (Hypericum perforatum) is actually one of my favorites for nerve pain, especially spinal pain, for which I have used the infused oil rubbed on topically and the tincture taken internally. It can reduce pain enough to allow people to sleep and go see the chiropractor or doctor in the morning. I also use it for sciatica, and here I like to combine it with Skullcap and Willow bark tinctures.

This remedy has a longer historical use for wounds and bruises than as an anti-depressant as we use it now. I have seen great results using St. John's Wort topically for tingling and numbness following compression injuries, seeming to help soothe as well as help regenerate the nerves. This effect on nerve growth can be enhanced by combining it with Cow Parsnip (Heracleum lanatum) seed or root tincture applied topically.

Skullcap is one of my favorite herbs for the nervous system, perhaps because it can be used as a long-term tonic to build and nourish the nervous system as well as having an immediate affect that can be used for insomnia from circular thinking or, as is appropriate for this article, for nerve pain.

For the latter use, I often combine it with St. John's Wort, but I also combine it with Blue Vervain (Verbena hastata) as the basis of a migraine headache formula. Skullcap has been used for tremors, trigeminal neuralgia and even epilepsy because of its ability to relax the muscles by dimming the amount of nerve signals being sent. In Chinese Medicine, it might be looked at as an herb for Qi Stagnation because of its ability to relax resistance to the flow of energy (qi) in the body.

And finally, Motherwort, an herb I have recommended primarily for PMS, menstrual pain, and anxiety that results in chest tightness, but I have also seen good results using it for muscle tightening around painful spots and it is a specific for shingles (herpes zoster), painful skin eruptions that are related to chicken pox.


To Be Continued: Next blog – Muscle pain.

by CoreyPine Shane on July 11th, 2012

“A New Approach to Working with Pain”
Part 1 of 3

Last year as I was preparing for a class at the Traditions in Western Herbalism Conference in New Mexico, I found myself thinking a lot about how we use herbs to treat pain. Too often we end up in the trap of just throwing herbs at pain, when we could be changing our whole relationship with pain, an experience that doesn’t just get rid of discomfort but helps us see life in a different way.

Though no one seeks out pain or discomfort, we do live in a culture that is more pro-comfort than any other culture in history. Our cars save us from walking and experiencing the weather, our heaters and air conditioning keep our homes and offices the same temperature no matter the season, and we are encouraged to relish in comfort and destroy any uncomfortable feelings.

We spend half our lives dodging the uncomfortable feeling of being in body: with music, TV, beer, sex, and chocolate croissants. These things aren’t bad in and of themselves, just as long as they don’t lead us away from ourselves. Pain is like the warning light on a car’s dashboard. It is the messenger, and when we shoot the messenger, the problems get worse.

Maybe that headache is a sign not to overwork, or that stomach ache is a sign not to eat dairy. When you hear/feel that message, ask what the true cause is, then be willing to sit with it until the answer appears. It might not be what you think at first, and in fact it is important not to think about it too much.

The most courageous and productive thing we can do is to feel into our discomfort, to stay with it, instead of running away. The bravest and most important thing we can do is to get comfortable with discomfort. This doesn’t mean engaging in self-pity, dwelling on the pain, or seeking out pain, but to be able to feel fully and so feel THROUGH it.

This exercise will make you a stronger person: The next time you feel pain, whether physical or emotional – stay with it. Look at it without trying to change it or think about it, just put your attention there and notice what you are feeling. Describe it in words if that helps – give it a color, a sound, or describe it metaphorically.

As you put your attention there, an amazing thing often happens – the sensation starts to recede and deeper emotions and sensations come to consciousness. There is a tendency to start thinking here, but stay with the feeling. Even with emotional pain, see where in your body you feel it. When we are able to sit and notice the true source of our discomfort, it is often less scary that we thought. Often the fear of feeling is worse than feeling the feeling.

This carries over to how we interact with others. When we see our friends and clients in pain, we can meet them there with the same awareness instead of offering simple platitudes. Too often we are afraid of someone else’s pain awakening our own pain. Know that you can hear someone’s story, have empathy and not have to get lost in their story.

Pain points to where we can grow. One of my yoga teachers would say that the point of yoga is not to be able to do everything easily but to be willing to make yourself a bit uncomfortable and meet your edge. “When you find your edge, that is where the yoga happens.”

In the same way, when we are able to sit with something less than comfortable and just be with it rather than fight the reality of our experience, then we get the gold. Then we grow stronger and deeper.


NEXT BLOG:
Herbs used to treat different kinds of pain.
Because, yes, there are times to treat pain.


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