Adaptogens for Stress

Alison Birks • March 8, 2022

Resilience- Enhancing Herbs

Herbal remedies excel at supporting the body’s ability to to manage stress and can enhance resilience during uncertain time. Herbs can be used to calm the nervous system, promote sleep, and foster a more positive outlook on life. Herbal adaptogens are a class of herbs that enable the body to adapt to many of life’s physical, emotional and mental stressors. These are generally non-toxic herbs which act as tonics or regulators of the body’s neuro-endocrine function. Adaptogens are non-specific, are usually taken for long periods of time, and can enhance mental and physical performance. Many adaptogen herbs are also supported by scientific research.


Good herbalists treat people, not disease. As a practicing herbalist of 25+ years, I often recommend one or two adaptogen herbs for each of my clients. Which herbs I choose is determined by several factors, including the client’s energetic constitution. Some adaptogen herbs are more strongly stimulating and are far more appropriate for individuals who are depleted or lacking energy and vitality, such American and Chinese ginsengs. These nourishing adaptogens are best for those who are recovering from illness or who suffered physical or emotional trauma. Ginsengs are usually also far more appropriate for older individuals.


Some adaptogen herbs are cooling and can benefit those who have a fiery constitution, such as Eleuthero and Rhodiola. Eleuthero is an adaptogen that is especially suitable for younger people. Rhodiola rosea is an herbal adaptogen that helps those who need to enhance memory, focus and mental clarity. Rhodiola has scientific studies which support its effectiveness for ameliorating some of the symptoms of Attention Deficit Disorder (ADD) and can be useful in these individuals. Rhodiola is considered a dry, astringent herb. For this reason, it would not be useful in individuals who display symptoms of dryness, from an energetic perspective. An herb such as Ashwagandha is especially helpful for women as they go through menopausal changes, is relaxing as well as stress-relieving. Ashwagandha is also mildly stimulating to the thyroid.


Tulsi or Holy Basil is an adaptogen herb that can be used to make a delicious tasting tea. Tulsi is uplifting, relaxing, anti-inflammatory, and settling to the stomach. It is suitable for most individuals. Another favorite adaptogen of mine is Reishi, also known as “Spirit Mushroom.” Reishi not only helps the body to withstand the stresses of life, but it is calming to the nervous system, is anti-inflammatory and can aid those who suffer from allergies and asthma as well. Reishi is a whole body tonic, but is especially effective at building a strong immune system.


Clearly, there are numerous adaptogen herbs to choose from when it comes to stress relief. Which one is right for you depends on many factors:  age, health concerns, energetic constitution, use of medications, etc. It is best to contact an experienced herbalist, a pharmacist or a healthcare practitioner that has been trained in the use of herbs, to help guide you to the adaptogen herb(s) that are most suitable for your body.

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By Alison Birks • June 2, 2022
A Year of Wild Teas Enjoy foraging and harvesting these New England plants every month of the year! Using trees and invasive plant species for teas is a sustainable, do-it-yourself way of caring for your health and connecting to the earth. For more information on Plant Identification and Herbal Medicine Mentoring, contact me: Alison.Birks@gmail.com JANUARY:Eastern Hemlock Tree Needle Tea (Tsuga canadensis) 1 cup young, fresh Eastern Hemlock needles 4 cups boiling water Honey Lemon Strip hemlock needles from the stems and rinse well. Pour boiling water over the needles and steeped covered for 10 minutes. Strain and sweeten with honey and lemon. Hemlock needles supply some vitamin C and immune supportive phenolic compounds during the winter months. Serves 4 FEBRUARY: Black Birch Twig Tea (Betula lenta) 2 cups black or sweet birch twigs, snipped into ½ inch pieces 4 cups boiling water Sugar or honey to taste Snip black birch twigs into ½ inch pieces. Pour boiling water over the twigs and steep for 10 minutes. Strain and sweeten as desired. Birch bark tea is a traditional “blood purifier”, anti-inflammatory and immune supportive medicine. Black birch contains betulin, which has potent anti-cancer action. Serves 4 MARCH: Dandelion Root Tea (Taraxacum officinale) 1ounce chopped fresh roots 1 cup water Put chopped dandelion roots into a saucepan and cover with water. Bring to a boil, turn down the heat and place a cover on the pan. Simmer for 20 minutes. Strain and drink. Bitter dandelion root tea is a traditional gall bladder and liver remedy. It also stimulates gastric acid and can help with indigestion and GERD, when it is due to a lack of stomach acid or digestive enzyme function. Serves 2 APRIL: "Sassy" Sassafras Tea (Sassafras albidum) 1/3 cup sassafras roots 4 cups water Sugar or honey to taste Harvest sassafras root by pulling up a few young saplings and cut off their lateral roots. Scrub and chop the roots, place them in a large saucepan and cover with water. Bring to a boil, turn down the heat and place a cover on the pan. Simmer for 10 minutes or longer, until tea is a deep salmon-pink color. Strain. Sweeten as desired and serve hot or cold. Sassafras is a traditional “blood purifier” or alterative tea used to stimulate the natural detoxification processes in the body. MAY: Elder Flower Tea (Sambucus nigra or S. canadensis) 1 cup fresh elder flowers 2 cups water Juice of a lemon Honey to taste Harvest fresh elder flowers and remove any insects. Remove the stems and place florets in a teapot. Cover with just barely boiling water, cover and steep for at least 10 minutes. Strain out elder flowers, squeeze lemon into tea and sweeten to taste. Reheat if necessary. Elder flower is a potent remedy for fevers, congestion (especially in children) and is immune supportive. JUNE: Rugosa Rose-Ade (Rosa rugosa) 1 cup wild rugosa rose petals, washed 2 cups water 1 lemon, juiced ½ cup sugar or ¼ cup honey Harvest fresh rose petals and wash them if they are dirty. Clip off any white parts (these are bitter).Mix rose petals with water, lemon and sweetener in a blender. Blend until frothy and pink. Strain out bits of petals or leave them in, if desired. This tea is best iced. Serves 4 JULY: Sweet Fern Tea (Comptonia peregrina) 1 cup sweet fern leaves 2 cups water Honey Pour boiling water over the leaves and steep, covered for 10 minutes. Strain and sweeten with honey. Aromatic and stimulating, this tea is helpful for lung issues, diarrhea and headaches. AUGUST: Staghorn Sumac-Ade (Rhus typhina) 1 cup staghorn sumac berries 2 cups water Sugar to taste Put sumac berries and water into a blender and blend on high speed, until liquid turns pink. Strain out the berries through a cheesecloth to remove all bristles and hairs. Sweeten to taste and refrigerate before serving. Serve iced. Sour-tasting and astringent, this is a cooling drink during the hot summer months. The bristly fruits contain fruit acids which give it a lemonade-like flavor. Serves 4 SEPTEMBER: Hot Mulled Sumac “Cider” 4 cups sumac-ade (see recipe above) 4-5 whole cloves 1-2 cinnamon sticks ½ tsp whole allspice berries 2 tbsp. brown sugar 1 lemon Freshly grated nutmeg (optional) Prepare staghorn sumac-ade (see recipe for August). Put sumac-ade into a saucepan and add spices, sugar, juice of one lemon and some of the lemon peel. Heat on low heat for 20 minutes. Do not boil! Serve with grated nutmeg on top (optional). Serves 4 OCTOBER: Autumn Olive Berry Tea (Elaeagnus umbellata) 2 tbsp. fresh autumn olive berries 1 cup water Brown sugar to taste In a mortar and pestle, crush the autumn olive berries lightly, and place into a saucepan. Cover with water and bring to a boil. Cover the pan and reduce heat to a simmer. Simmer for 20 minutes, strain and sweeten to taste. Loaded with carotenoids, this fruit should be more widely consumed, as it is a local invasive species. NOVEMBER: Burdock Broth (Arctium lappa) ¼ cup burdock roots, scrubbed and grated 1 pint water Pinch ginger powder 2-3 cloves garlic, crushed Dash tamari or coconut aminos Dash cayenne pepper Harvest, clean and grate burdock roots. Place roots into a saucepan, cover with water and bring to a boil. Cover and simmer for 30 minutes. Strain. Add ginger, garlic, tamari and cayenne pepper and drink hot. Detoxifying and strengthening, burdock root is a traditional remedy for skin ailments and many chronic illnesses. Serves 4 DECEMBER: Wintergreen Tea (Gaultheria procumbens) 1/2 cup fresh wintergreen leaves 1 quart water 4 tsp honey Crush the leaves well. Pour boiling water over the leaves and steep covered for at least 5 minutes. Sweeten with honey and serve. Wintergreen or teaberry contains salicylates- natural anti-inflammatory, analgesic compounds. Serves 4

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Raw Apple Cider Vinegar

By Alison Birks • February 23, 2022
Raw apple cider vinegar (ACV), a natural product produced by fermenting pure apple juice, is a traditional folk remedy “for what-ails-you.” First popularized in the early ‘sixties by Dr. Jarvis, raw ACV contains beneficial yeasts and acetic acid bacteria, known as the mother of vinegar. This living substance at the bottom of each bottle may aid digestion and promote health in ways we have yet to understand. Pasteurized and filtered ACV does not contain the mother. While the main component of ACV is acetic acid, it also contains various mineral salts, polyphenolics, organic acids, vitamins, and amino acids from the apple. Claims that ACV can help arthritis and gout, ease heartburn, promote weight loss, lower blood pressure, lower cholesterol, manage diabetes and alkalize the body abound. Although mostly these health claims are anecdotal, a few studies do lend scientific support. ACV ingestion reduced the glucose response to a carbohydrate load in healthy adults and in individuals with diabetes. There is also evidence that vinegar ingestion increases short-term satiety. In both Type I and Type II diabetics, ACV reduced post-prandial hyperglycemia, especially when consumed with a high glycemic, starchy carbohydrate meal (1). In Type I diabetics with gastroparesis (slowed digestion), 30 ml of ACV reduced gastric emptying, which in turn increased the amount of gastric juice and saliva in the stomach (2). In diabetic rats who consumed 6% of their total calories as ACV, LDL-cholesterol, triglycerides and HbA1C were all lowered, while also raising HDL-cholesterol (3). Delayed gastric emptying may explain why ACV helps promote digestion. Here, ACV may be helpful for those who suffer from low stomach acid or hypochlorhydria. In contrast to hyperchlorhydria or excessive stomach acid production, this condition causes a malfunctioning LES valve in the stomach, resulting in heartburn-like symptoms. It is quite common in elderly individuals. I have personally witnessed that a combination of ACV mixed with honey, taken in a glass of water before meals as a digestive tonic has helped individuals with indigestion. The acetic acid and other organic acids in ACV metabolized by the body into bicarbonate--a-critical buffer in the bloodstream, which may explain its folk use as an alkalizing agent for the body. (1) European Journal of Clinical Nutrition 64, 727-732 (July 2010) | Vinegar reduces postprandial hyperglycemia in patients with type II diabetes when added to a high, but not to a low, glycemic index meal S Liatis, S Grammatikou, KA Poulia, D Perrea. (2) BMC, 2007. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot studyJ Leibowitz, G Darwiche, O Björgell, LO. (3) Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM.
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