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- Herausgeber: Mercier Press
- Kategorie: Ratgeber
- Serie: The Holistic Gardener
- Sprache: Englisch
- Veröffentlichungsjahr: 2018
A handy pocket-size guide to natural remedies from your garden and store-cupboard for complaints ranging from coughs and colds to aches and pains that allows you to save money and avoid taking mass-produced chemicals on a regular basis. Fiann gives simple step-by-step instructions to make straightforward salves and ointments, teas, rinses and syrups that will fill the first-aid cupboard, as well as identifying plants that can be used straight away with no preparation required. Fiann's singular knowledge of the properties and uses of herbs, fruit and flowers from the garden makes fascinating reading, as well as having extensive practical applications.
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MERCIER PRESS
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© Text: Fiann Ó Nualláin, 2016
© Illustrations: Sam Chelton, 2016 (excluding pages 44, 51, 115, 141)
ISBN: 978 1 78117 414 2
Epub ISBN: 978 1 78117 415 9
Mobi ISBN: 978 1 78117 416 6
This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author’s and publisher’s rights and those responsible may be liable in law accordingly.
For my mam, Bernadette, who first taught me the power of a dock leaf over a nettle sting, vinegar over an insect sting, a lick of spit over a scratch and a bar of chocolate over a bruised knee.
Introduction
This is the third book in the Holistic Gardener series of books – each one aimed at promoting an engagement with the functionality or ‘full potential’ of what we can easily grow in our backyard or front garden – exploring how we can harvest our gardens and allotments for natural treatments and better health. The two previous books – First Aid from the Garden and Beauty Treatments from the Garden – both hit bestseller lists and received much praise. Each book had a tight focus: the first was tailored for ‘first aid’ needs, the second for specific ‘beauty’ issues. However, with the topic ‘common ailments’ the spectrum is much broader. In order to provide well-researched answers to the individual complaints, I have narrowed the list to 1) ailments that are commonly occurring; 2) ailments that make up the majority of visits to the GP or trips to the chemist; 3) ailments that are not conditions – they are ‘illness events’ rather than a long-term illnesses; 4) ailments in which natural treatments can have an impact, be that as a supplement to conventional medical treatments, or as an alternative to over-the-counter medications.
This book, like the rest of the Holistic Gardener series, is about a self-empowered, self-sufficient approach to health. I am a gardener and a herbalist; I witness every day how nature heals and empowers. Self-sufficiency is not frugality. It is more than ecological consciousness. It is taking control. It is engaging resilience and acquired abilities (the skills of growing, home crafting and even straightforward cooking) to direct energies into your personal welfare and well-being. Some of the ailments discussed in this book are transitory; some can be debilitating. So whether you’re involved in a skirmish or a full-on battle, I hope this book gives you the weapons and strategies you require to win. Being fighting fit is a good thing and many of the entries, especially in the ‘Kitchen support’sections, aim to treat the ailment by getting you to optimum health.
When I was young I loved martial arts – as much for the honourable and spiritual pathways as for the physical and mental challenges – and from that time and those experiences I still carry valuable life lessons and strategies. One was to aim behind the target, not at the target – to punch through, not slow your punch to land. So the herbs and foods I choose to treat the ailments don’t just land a blow, they travel through, have further impact. They not only treat the complaint, but also boost your immune-system response, get your neuroreceptors reacting, kick-start your energy centres, or detox your system. That’s fighting fit. That’s the knockout punch.
Before I end up as ‘the Kung Fu Gardener’ I should just say that, in terms of my holistic gardener credentials, I have spent much of my life studying and exploring horticulture, medicinal botany, ethnobotany (the personal and cultural uses of plants within anthropologies), healing modalities, complementary medicine and holistic practices. So don’t be surprised when you find the answer to your ailment may be an acupressure point, a yoga move or a meditation technique – or a berry from a shrub and not just a herbal tea: it’s whatever works best for the situation. Of course, I do include herbalism, nutritional therapy, aromatherapy and so on where relevant.
As a gardener by profession and passion, this book is written with gardeners in mind. But the natural way is for everyone, so there are no plants that are troublesome to grow and no techniques that require prolonged expertise to master. There are no fret factors here: health is hard enough to attain and retain without that. So enjoy the book, enjoy your garden and enjoy health.
Glossary
Adaptogenic – helps the body cope with stress
Analgesic – relieves pain
Antiemetic – prevents vomiting
Antihistamine – counteracts histamine
Antioxidant – improves blood flow and immune response
Antispasmodic – eases the spasm reflex
Antitussive – suppresses coughs
Anxiolytic – reduces anxiety
Bacteriostatic – stops bacteria from multiplying
Carminative – speeds up digestion and reduces gas
Demulcent – soothing
Diaphoretic – promotes perspiration
Diuretic – promotes the production of urine
Emmenagogue – triggers blood flow in the uterus
Expectorant – helps to loosen and expel mucus
Febrifuge – reduces temperature
Hepatic protective – strengthens and detoxifies the liver
Lymphagogue – promotes the flow of lymph
Mucilage – a soothing, gelatinous substance
Nervine – soothes the nerves
Styptic – causes bleeding to stop
Vasodilating – widens the blood vessels
The natural approach
Herbalism is not a fad, food as medicine is not an ancient pre-Tweet – they are strategies for health from our earliest ancestors to our current generations. Plants and foodstuffs have always been used for medicinal purposes – long before recorded history their use was captured in folklore and ethnobotany, and, in many cases, detailed at the dawn of the move from oral to written traditions. Ancient Chinese scrolls and Egyptian papyri detail medicinal uses for plants and food as early as 3000 bc, and that knowledge, combined with indigenous practices from across the world, influenced western medical practices and the development of modern medicine.
So how did we lose herbalism as a mainstream practice? The industrial revolution and the capitalist/consumer system brought many changes – some good advances but some cul de sacs too. When chemical analysis first became available in the early nineteenth century many of the popular plant-based medicines were studied for commercial potential and industrial manufacture, and this meant extracting and modifying the active constituents from plants into chemical compounds. ‘Standardisation’ and ‘convenience’ pushed the pill over the potion and so herbalism went into decline. That said, it is estimated that almost a quarter of modern pharmaceutical drugs are derived from botanical sources. Today there is a keen interest in returning to those original sources as we deal with chemical sensitivities and an overload of commercial product. Many of us yearn for the natural. But does it work?
The answer is yes, and we know this because that’s where modern pharma continues to get its inspiration and seek its patents. We know it works because modern science is reinvestigating the old cures, and papers and studies are giving validation on an ongoing basis. What we have forgotten is that in many cases it actually works better. This is often down to something we herbalists call ‘plant synergy’ – basically the herb (plant part) is more than one extracted phytochemical and includes a whole range of ingredients that heal. So while the drug version might switch off pain receptors as the plant part did – as with aspirin (acetylsalicylic acid/C9H8O4) and the sources from which it was first synthesised, i.e. meadowsweet and willow bark (salicylic acid/C7H6O3) – the other phytocomponents for allied support are missing from the synthesised versions. Both meadowsweet and willow bark, apart from being analgesic, have wider applications. Meadowsweet can be utilised for stomach complaints. Aspirin is not recommended for stomach complaints as salicylic acid and its derivatives are said to have the potential to cause internal bleeding from the stomach wall. So why does meadowsweet – loaded with salicylic acid – not need the same extreme caution? Well, in essence, because it is not just one constituent. The plant parts used also have polyphenols, which naturally protect the stomach lining. That’s the synergy – there is a lot more going on.
One of the scaremongering mantras about natural medicines is that this ‘lot more going on’ can’t be quantified in a lab – or has not yet been quantified in a lab. My answer is that herbalism, and holistic treatments in general, are as much about wellness as illness – the methods and modalities won’t simply chemically kill 99 per cent of the bacteria causing the problem, they will also boost your own immune-system response to get you back to 100 per cent fitness, and also make your body better prepared for next time, if a recurring ailment is on your health radar.
Sometimes the ‘more going on’ is known as ‘photosensitivity’ – the herb may cause you to burn more quickly in the sun or to develop a rash that worsens on exposure to sunlight. Yet parabens and ingredients such as 6-Acetoxy-2 and 4-dimethyl-m-dioxane, which act as preservatives in sunscreen and some body lotions, are known photosensitisers. St John’s wort (currently prescription only) and some other good herbs have been branded with causing photosensitivity – I am not denying that potential but I am also aware that parsnips, parsley, dill, fennel, celery and lettuce can all trigger photosensitivity. If you are prone to photosensitivity then St John’s wort or parsley may be best avoided. I just find it intriguing that some medicinal herbs get a health warning that doesn’t appear on common foods with the same risk factor.
The natural approach is a personal choice; I am not saying abandon all conventional medicine or stop taking your medications. I am simply suggesting that you can avail of the wonderful healing potential of your garden to remedy the ailments described in this book as you see fit. When you do, you can do it with the confidence that these herbs were the basis of the development of medicine – this is simply a return to the natural and one less chemical in your system today.
A word of warning
Herbalism and home-crafted treatments are not necessarily suitable for every situation. Just as severe burns need medical attention and not a rub of aloe vera, certain skin conditions require the expertise of a dermatologist and particular pains are red flags for the attention of a medical professional. Also, not every remedy in this book will be appropriate for everybody. For example, people with an allergy to ragwort or other Asteraceae plants should of course avoid herbs in that family, and nut allergy sufferers should not make the flapjack recipe – yet for others they may be perfect choices. The seeds of hawthorn berries are stomach irritants and toxic in large doses but the fruit is edible and medicinal, while liver-detox herbs could strip prescription medications from your system before they get a chance to treat the relevant condition. Understanding the plants and the parts you harvest for use is vital when adopting a natural approach to recovery and sustained health. Choosing a natural approach is not a lesser option – in many instances it delivers better results and boosts overall health – but you need to strike a balance, find what works for you and what your best options are. So, while I will mention relevant facts, I also advise you to explore further or consult a herbalist to match your personal health history to the information in this book. The word of warning, as promised, is judiciousness!
Ingredients and current health status
These remedies are based upon traditional treatments and ones I utilise or share with friends, but they do not, or more to the point cannot, take into account individual sensitivities and plant allergies, underlying conditions, current prescription medications that may interact and so on. So for all conditions, if you are unsure of the herb or your tolerance, consultation with a qualified herbalist or naturopath is recommended. Otherwise all the usual rules apply – caution with pregnancy, blood pressure, long-term-illness regimes and so on.
Ingredients and ethical choices
Some supplements mentioned in this book come from parts of the world where harvest exploitation could exist, but just as you may choose a Fairtrade coffee, your local health store can help you find an ecologically conscious and ethical brand. Where creams and lotions call for emulsifying wax, its inclusion is vital to make the oil and water contents mix. Emulsifying waxes can be either vegetable based or petroleum based. As the latter are by-products of crude oil, some home crafters and ecological gardeners may have reservations about them, so be sure to ascertain which type you require before purchase.
Working with home remedies
Making home remedies is not only simple, it’s also enjoyable. So fear not: this section gives you an insight into the process of home crafting a medicinal treatment.
Every ailment listed in this book has one or two dedicated recipes to address it – many laid out like cookbook recipes – which are simple to execute. All you need to do is follow the steps. No Bunsen burners or expensive knives are required. Some recipes are practically instant, as simple as tea to drink or a leaf blitzed in a blender with some vodka and rubbed in. Some may take a few weeks’ infusing in oil or another base before being whipped up into a cream or lotion – but while the time required is long, the process is not time-consuming. Others are culinary in nature and, even though ‘medicinal’, they are tasty and formulated to easily fit into your lunch or as part of dinner in the evening. This is practical herbalism, so it must also be accessible.
In the ‘Garden treatments’ section of the various ailments I often discuss the possibility of including other herbs or methods to help the complaint. Or I simply list herbs that are antihistamine, analgesic and so on – you might wish to translate them into, say, a lotion or a tea. You can easily amend any of the lotions, potions, salves, creams, teas or rubs to incorporate these other herbs. All we are doing is extracting the phytochemical from the plant so that we can ingest it or absorb it through the skin. I will usually specify whether something is to be used internally or externally, or I may say, as a method, ‘make a tea’ (generally to consume) but clarify at certain times that it is for topical application or use as a rinse.
To help you explore more herbal treatment options, what follows is a brief guide to the basic extraction methods.
Extraction methods
To make our treatments, we first need to obtain the phytochemicals from the plants. There are four main ways to do this.
Water Extraction
Many healing phytochemicals will quickly leach out of a plant into hot water (e.g. herbal teas and leaf infusions), while some will need to be decocted or boiled out (e.g. roots and twigs). Others can be retrieved by the hydrosol method. Hydrosols are also referred to as floral waters and are extracts produced by steaming plant materials. They are often considered ‘aromatic waters’ and can be used in aromatherapy, but because they retain the essential oils of the plant parts they have medicinal potential too.
How to make a basic hot-water infusion herbal tea
In general, 1 tablespoon of herbage to 1 cup (250ml) of hot water is the ratio required. Extra herbage can be added for a stronger extraction. Simply boil a kettle, pour the boiled water over the plant parts and steep for 5–10 minutes. Sometimes extra steeping is necessary for a specific treatment and this is noted in individual recipes.
How to make a basic decoction
Decoctions can be made from roots, bark, berries or foliage. Generally, 1–2½ tablespoons of herb per cup of water utilised will deliver a good decoction. In a saucepan (avoid aluminium saucepans if possible) bring the ingredients to a boil and then simmer for 20 minutes. Strain and cool. Only the strained liquid is used. Decoctions can be sweetened with a little brown sugar, molasses or honey to make a syrup. Decoctions and syrups can be refrigerated. Most decoctions will keep for three days, and syrups will keep for several weeks.
Decoctions can also be made by boiling plant parts in cider vinegar, beer or other liquids. A good tip is to crush, mash or score the plant parts just before boiling to extract the maximum amount of beneficial ingredients. Foliage easily releases its oils and other constituents into boiled water and so makes good tea and infusions, but roots and twigs often need to be boiled for quite a while. Many of the root and branch treatments in this book are decoctions.
How to make a hydrosol by steeping
Harvest some flowers and place the petals in a saucepan. Add just enough distilled or spring water to cover them, or no more than double the volume of the petals. Bring to a simmer. Cover and steep until the petals lose their colour and it leaches into the water. Strain and decant into a container. Hydrosols can be kept in dark glass bottles for several weeks if stored out of direct sunlight – ideally in a cupboard or other cool, dark location. You can extend the shelf-life to many months by adding 2 per cent high-proof vodka to the volume you have. Hydrosols can also be refrigerated for several weeks to a couple of months.
How to make a hydrosol by distillation
This method creates a pure essence similar to the witch hazel extract you can get from your pharmacy. Its concentration is stronger than that created by the steeping method. The process is more involved but it’s worth it. First, make your makeshift still: you’ll need a large pot, a slightly smaller lid, a cup, a small bowl and a tallish glass. Invert the cup in the centre of the pot. Then add petals to the pot and enough water to cover them, or no more than double the volume. Balance the bowl on top of the cup and place the tall glass in the bowl. Place the lid on top of the glass. The steam will hit the lid and form condensation, which will drip down the side of the glass into the gathering bowl. Bring the water to a simmer and keep it steaming, without allowing it to boil hard, for long enough to gather a decent amount of distilled essence. When the petals lose their colour, you can stop distilling. If balancing lids, bowls, cups and glasses gives you a panicky feeling, you can use cling film as a lid (weighted down with a stone in the centre). It will funnel the drips into the gathering bowl.
Acidic Extraction
Other phytochemicals may need an acid to extract them. For this, you should use a safe acid such as vinegar or lemon juice. You can add herbs to your kitchen vinegar and infuse for a few days to a few weeks to make topical spritzes or medicinal washes. By adding vinegar or citric acid from fruit juice to the mortar and pestle mash, or when blitzing, you can obtain more constituents from the crushed plant parts.
How to make medicated vinegar
Empty the contents of a bottle of vinegar into a jug. Put as much herbage as will fit into the bottle and then refill with the reserved vinegar. Allow to sit for two weeks and then use as required. There’s no need to strain off the solids – they may continue to leach phytochemical and aromatic ingredients for several more weeks, intensifying the treatment.
Alcohol Extraction
Some of the most common over-the-counter herbal treatments are tinctures. First a simple solution is made by extracting plant elements into an alcohol base. The resulting liquid is often referred to as a mother tincture. This can be diluted and taken orally, or used neat as a topical rub or as an ingredient in other recipes. A tincture is as much a dosage as it is a preparation and usually consists of 10–20 drops of a mother tincture diluted in a glass of mineral water, three times daily for five days. Take a few days’ break before beginning a second round of treatment.
How to make a mother tincture
The traditional way to make a tincture is using the menstruum method. It involves soaking half a cup of herbage in 2 cups (500ml) of vodka or brandy for four to five weeks. I prefer to use vodka, as the more noticeable colour change acts as an indication of complete extraction.
A quicker method is to blitz the same ingredients in a blender. Then pour into jars, place on a sunny window ledge and shake daily for a week. Allow to stand for a second week and then strain off the solids and bottle up.
Oil Extraction
If an ingredient is fat-soluble – e.g. vitamin D – then an oil or a fatty substance is called for to help it leach out. Infused oils extend the seasonality (availability and storage) of the medicinal plants too.
How to make infused oil (sun method)
Simply fill a jam jar with as many plant parts (foliage, roots or petals) as will fit, cover completely with olive oil or any culinary oil you may have and place in a sunny window for a minimum of one to two weeks. This will allow the phytoconstituents of the herb to naturally leach into the oil.
How to make infused oil by heating
Using a bain-marie (a bowl suspended over a saucepan of boiling water), heat the oil (olive, almond, sunflower, etc.) and add your herbs. After 5–10 minutes, turn off the heat and allow the oil to rest and slowly infuse for a day or until it has fully cooled and is safe to work with. The beneficial constituents will continue to leach into the hot oil as it cools. For a more intense oil, you can simply fill a jam jar with herbs and oil, boil up some water and sit the jar in the water for an hour or so every day for several days to draw out as much goodness as possible. This is a cheat’s version of the sun-infused oil.
In many cases the method of extraction is dictated by the intended use. For example, a thyme tea is a great antiseptic rinse to treat a cut or wound, but a thyme salve (thyme infused in an oil base and then set with beeswax) is great for healing and sealing moisture into chapped lips or hands. Similarly, using a different base can make an ingredient suitable for different applications. For example, calendula oil (the petals infused in some olive oil) can be used as a culinary aid to obtain fat-soluble vitamins A and D from foods in order to treat a deficiency-connected ailment. Or it can be set with beeswax, vegetable or nut butter to make a soothing skin cream. Herbs have a lot of versatility.
Measurements and Methodology
Most of the remedy recipes in this book are based on ratios, so as long as you’re using the same cup or same size tablespoon, no technical difficulties should arise. We may be whipping up a lotion but we’re not making soufflés! Even the food recipes are not complex. A margin for error is built in so a heaped teaspoon over a level teaspoon won’t spoil the batch. You can scale up to mugs and even buckets if you wish, but small fresh batches are best. The cup measurement used in these recipes is equivalent to 250ml.
There may be subtle differences in thickness or texture if you use a store-bought dried herb over a freshly harvested garden-grown herb, but the phytochemicals and benefits of the plant are contained in both. This book is about easy engagement with nature and natural health, so a sprig of rosemary in a cup of vinegar or a handful of leaves in a footbath will often do the trick without turning your kitchen into a lab.
Where a degree of precision is necessary to achieve the proportions to effectively deliver the treatment, or to create a lotion and not a puddle, or a lozenge and not a toffee, I give specific measurements. In the remedy methods I give ratios or quantities that will yield an amount of product roughly equivalent to what you would normally buy.
If you keep your salve in a warm handbag or backpack as opposed to a cool drawer or bathroom cabinet, it may be runnier some days and suitably set other days. Similarly if you stick with unadulterated emulsifying wax or raw shea butter, the outcome will be different than if you add emulsifying cream or a processed shea product. Variations are not a bad thing. The recipes contain no preservatives other than natural essential oils, alcohol and so on, so remember that shelf-lives are not infinite, which is no bad thing either.
And while this is all about handy treatments that are easily made and don’t require a laboratory or any industrial processes, you should nevertheless consider preparation hygiene and sterile storage containers. The treatments are natural but they are still going on your skin or into your bloodstream, so avoid contaminating their natural goodness. Glass jars can be easily sterilised by putting them through the hottest dishwasher cycle or by thoroughly washing in soapy water, rinsing clean and then oven drying for 20 minutes at 120˚C/gas mark 1.
Standardisation and dosage
Standardisation is not easily achieved in home preparations. Seasonal variations apply and even a plant’s growing aspect can be significant. Mint plants grown in full sun may have more aromatic oils than those in partial shade and so have more flavour and healing potential. Don’t fret if your garden is not south facing – if a plant grows happily in your garden then it is producing the phytochemicals inherent in it and of benefit to us. Standardisation is not a factor in attaining those phytochemicals in either the quantities required or for the duration of use for the type of ailments in this book. We are making quick-fix cures, not treatments for life – the aim here is not management of a health condition, but relief and treatment of an ailment. We are not dealing with life-threatening, long-term or chronic conditions, but ailments that may arise from time to time and ones where, in many incidences, over-the-counter and prescription pharma treatments are based upon original plant cures. We are simply returning to the plant version.
As these are ailments – generally short-term conditions – it is not envisaged that you will use treatments or herbal supplements for a prolonged period. While all are safe, long-term self-medication of a complaint is not advised as it could mask a more serious underlying issue. If the ailment is prolonged or the cure is not healing with speed and efficacy, then you may need to look again at what is really going on.
