If you’ve ever wondered, ‘do herbal medicines improve your health?’ then this is the guide for you. Herbalism is vast, but the principles are very straightforward. It can begin with a simple question, such as ‘how am I feeling?’ and ‘how can nature help me?’; then, before you know it, you’re on your way to discovering how you can heal.
Herbal remedies are made from plant parts such as leaves, roots or flowers, which have been used for centuries to treat common ailments. Discovering herbs that help you feel better can not only make you feel empowered, but also grounded to the earth beneath you – what can be more fulfilling than that? Read on to discover the very best herbal remedies and herbs for wellbeing.
What are the uses of common herbs?
These common garden herbs have great wellbeing properties: look at your kitchen cupboards as potential medicine cabinets, too!
Herbal remedies for IBS: basil (ocimum basilicum )
Basil helps relieve IBS, and is one of the most relaxing herbs. Due to basil’s antispasmodic properties, it can be used for treating indigestion, constipation, stomach cramps and flatulence.
Sage (salvia officinalis )
Sage helps to limit perspiration. Sage contains rosmarinic acid, which acts as an anti-inflammatory, too. Several studies show it reduces sweating by as much as 50 per cent, with the effect peaking two hours after ingestion.
Dill (anethum graveolens )
One of the most valuable health benefits of dill is its free-radical fighting properties. Dill is high in substances known as monoterpenes, which can offset the carcinogenic effects of pollutants and chemicals.
Parsley (petroselinum )
Parsley is good for heart vitality. The high levels of folic acid, and vitamins A and C, manage the amount of homocysteine in the blood. This is vital for cardiovascular health.
Thyme (thymus vulgaris )
Thyme strengthens the respiratory system. This herb contains thymol, which is a strong antiseptic. It is also thought to be good for respiratory problems. Simply brew with lemon and honey to ease symptoms of bronchitis and asthma.
The best natural herbs for ultimate health
Medical herbalist Katie Pande from Pukka Herbs reveals herbal remedies and herbs for wellbeing and how different herbs can help your physical and mental wellbeing .
Herbs to boost the immune system: elderberry and elderflower, sambucus nigra
The elder tree boasts a wealth of traditional medicinal uses, and numerous clinical trials have demonstrated its benefits for the immune system. Traditionally almost every part of the tree has been used to prepare medicines, tonics and drinks, including the flowers, berries, bark and leaves. But, it is the berries that are bursting with the most goodness! It’s important to remember that the cooked berries of most species of sambucus are edible, but the uncooked berries and other parts of plants from this genus are poisonous.
The dark purple-pink colouring of the berries is indicative of a specific constituent known as anthocyanin, a very powerful antioxidant that can help protect our body from the damage caused by free radicals. The berries are also a rich source of vitamin C, boosting our immune functioning and protecting us from the common cold. More specifically, elderberries have strong benefits for the respiratory system, helping remove stuck mucus, whilst also soothing sore and irritated mucous membranes. Elderberries have also been shown to neutralise the neuraminidase enzyme, which is responsible for the development of the flu virus in our respiratory tract.
Natural herbs to last longer in bed: shatavari, asparagus racemosa
The name shatavari is derived from the Sanskrit words ‘shat’, which means ‘100’, and ‘vari’, which means ‘root’. The word ‘vari’ can also mean ‘husband’, which may explain why shatavari is often referred to as ‘she who has a hundred husbands’. The association with husbands and fertility is a reference to the traditional uses of the roots of this plant, which for centuries have been used to treat and nourish reproductive health, and as one of the herbs for fertility. Shatavari is one of the herbs that balances hormones, as it contains constituents that help balance out the key sex hormones oestrogen, progesterone and testosterone. It’s able to encourage hormonal balance while also boosting libido and fertility. Although it has become famous for its benefits to women, shatavari also boosts men’s fertility, so it’s a winner all round!
Herbs for arthritis and joint health: turmeric, curcuma longa
When it comes to herbal remedies and herbs for wellbeing, if you’re wondering what herbs are good for arthritis, try turmeric. Also known as the ‘Golden Goddess’ in India, turmeric has been used for thousands of years as one of the most medicinal ayurvedic herbs. Pigments known as curcuminoids give this radiant root its characteristic vibrant yellow colour. These pigments are also responsible for the primary medicinal properties of the root. Turmeric is one of the best spices /herbs for inflammation, as it’s a well-known anti-inflammatory, sharing many properties with its relative, ginger, such as pain relief and boosting circulation, making it perfect for supporting joint health.
Herbs to boost memory and cognitive function: holy basil/tulsi, ocimum sanctum
Holy basil, the name often given to the herb tulsi, will awaken the mind, bringing mental clarity while also relaxing the nervous system, allowing time for the restoration of adrenal glands that have become exhausted by trauma, major depression or anxiety. It modulates the stress response, increases adaptive energy and nourishes the vital spirit. Holy basil is the perfect antidote to the pressures of modern life. It has adaptogenic qualities and improves our ability to cope with both physical and emotional stress.
In addition to this, the vibrant and delicious essential oils in this plant boost blood flow to the brain, and are thought to be responsible for this plant’s ability to positively impact upon memory and concentration. These potent oils also provide a level of antioxidant protection for the brain, safeguarding against degenerative conditions of the mind. In India, holy basil is a very special plant; for thousands of years it has been worshipped by Hindus, who consider it to be an avatar of the Goddess Lakshmi, the goddess of prosperity.
Healing herbs for energy and stamina: ashwagandha, withania somnifera
In Ayurvedic medicine, ashwagandha is known as a ‘rasayana’, meaning rejuvenative. Rasayanas enhance both the quality and quantity of life, nourish the mind and enhance vigour, making them perfect for weak, debilitated or exhausted conditions. This has made ashwagandha one of ayurveda’s most prized herbs, as a truly superior rejuvenative tonic to the whole body and mind. Interestingly, the Sanskrit word is translated as ‘the smell of a horse’, which reflects its ability to bring you the strength and stamina of this animal.
Ashwagandha is a modern-day adaptogen, supporting our body’s resistance to physical and emotional stress. However, this herb is unusual in that it is a tonic and sedative all in one; a calming adaptogenic herb. It will strengthen an exhausted or agitated nervous system whilst at the same time calming it. Ashwagandha brings us energy through supporting deeper rest.
Herbs for acid reflux and tummy troubles Digestive issues can be difficult to pinpoint and even harder to treat. However, there are some natural ways we can aid our tummies. For fast relief from an upset stomach , a variety of mint leaf could be just the ticket. Loved by cats everywhere, catnip (or catmint) works wonders for humans too, as it can be used to help treat unwanted gas, stomach aches and migraines. Another plant that offers relief for an upset stomach is Korean mint; this versatile plant is one of the best antiviral herbs, and is used to help fight the common cold and flu. To use, grab a handful of mint leaves from your garden and pour boiling water over them to release the flavour.
Herbs for anti-inflammatory effects As we get older, joint pain becomes a problem for many of us. For years, herbalists have sworn by the effectiveness of rosehip for arthritic conditions. Not only is it full of vitamin C, but it is also bursting with antioxidants, which are good for reducing inflammation in the body – often the root cause of joint and arthritic pain. A simple way of consuming this herb is to make a medicinal jam out of the rosehips – expect it to have a tangy hibiscus taste, and not your usual raspberry or strawberry flavour.
Herbs for the immune system You’re probably already familiar with echinacea and its reputation as one of the best immune boosting herbal remedies and herbs for wellbeing. “A renowned immune tonic, echinacea can be particularly helpful for fighting infections of the respiratory tract,” says Euan MacLennan , a medical herbalist. “It may have a preventative action, but it can also help relieve symptoms and speed-up recovery.” However, echinacea isn’t the only herb known for its great respiratory properties: “Traditionally used in ayurvedic medicine, andrographis contains compounds that rally the immune system to fight effectively against invaders such as respiratory viruses,” says Euan.
Herbs for a healthy heart While many of us are fully aware that rosemary is an all-round herb, known for being good at sharpening our memory and protecting our liver, it’s particularly adept at aiding our body’s cardiovascular system. Not only can this kitchen windowsill staple improve our blood circulation, but, according to a study in the scientific journal PLOS One , it can also assist in oxygenating the blood in our body and strengthening our heart. As well as being excellent on roast potatoes, you can take this herb as a tea . Just steep fresh sprigs in hot water for 5-10 minutes – any longer and it will start to taste a little bitter.
Cleansing herbs for eczema and a clear complexion At war with your skin? Well, herbal remedies might just be what your complexion is craving, and can even help with your anti-aging skincare routine. Skin complaints can arise from many factors such as stress, a disrupted gut microbiome and hormonal imbalances within the body. Nettle and dandelion are great herbs for liver ailments, which also makes them great for our skin, as a sluggish liver can exacerbate skin conditions such as hormonal acne, so it can be helpful to include lots of liver-supportive herbs in our diet. Nettles are incredibly nutrient-dense and are famed for their mineral, iron, silica and vitamin A, C, and E content – all vital nutrients for happy skin.
Herbs to help you sleep
As you struggle to get a good night’s slumber, you may not be surprised to hear that research from The Sleep Council has revealed that 17 percent of Brits have taken medication to help them drift off, and a further 14 percent have used over-the-counter remedies. But you needn’t reach for pills in order to fall asleep. “Melatonin is the body’s sleep hormone, and healthy melatonin production enables your natural body clock to work as it should, so that you can wake up in the morning and become sleepy at night,” says plant essences producer Julia Seymour . “In America, melatonin supplements can be bought over the counter, but this is not the case for the UK. However, there are plenty of natural remedies that help you let go of the day and wind down, ready for bed.” Here are some of the best options.
Chamomile
Chamomile is synonymous with sleep and, in fact, is even commonly regarded as a mild tranquiliser owing to its relaxing properties. “Chamomile is one of the most popular teas that people consume to improve their sleep,” says Gena Lorainne, professional horticulturist and gardening expert at Fantastic Services . “Chamomile tea carries apigenin, which is an antioxidant that connects to specific brain receptors and encourages sleepiness. It also helps to reduce anxiety and inflammation.”
Magnesium
“Magnesium is one of the most essential nutrients we require. It’s responsible for over 300 actions in the body, and is an important factor in how the body manages its sleep cycle,” says nutritional expert Keeley Berry. “It’s also a natural relaxant which promotes better sleep by stimulating the gamma-aminobutyric (GABA) levels in the brain. When GABA levels are low, your brain can get stuck in the ‘on’ position, making it difficult to relax. Magnesium supplements are widely available, and research has shown that supplementing magnesium transdermally (through the skin by, for example, a lotion) is a highly effective method of increasing magnesium levels.” Try applying BetterYou ’s Magnesium Sleep Lotion before you head to bed to help you drift off.
Lavender
Easily recognisable owing to it’s gorgeous lilac colouring, lavender is another plant that’s well-known for its calming powers. “Its soothing scent is recognised for having relaxation abilities,” says Gena. “Drinking lavender tea helps reduce stress, and improves sleep quality and anxiety. Try spraying your pillow with some natural lavender water to relax your mind and reduce the time you take to fall asleep. Use lavender essential oil or a naturally scented lavender candle to freshen the air in your bedroom, as lavender is known for promoting better sleep quality when inhaled.”
Hops
“Whilst rarely used on their own, hops in combination with valerian and passion flower can be particularly effective in helping you sleep,” says Dr Dick Middleton, director of the British Herbal Medicine Association . “It can have added benefits for menopausal women, as it contains compounds that are phyto-oestrogenic, and it can also reduce the frequency of hot flushes and night sweats.”
Lemon Balm
“Lemon balm is a herb from the mint family, which is used for reducing stomach pain, vomiting and bloating,” says Gena. “It is known for having calming effects on anxiety and sleeping disorders, and contains nutrients which help induce sleep.” It’s widely available in many forms, including supplements and teas.
Melissa
This is another plant that belongs to the mint family, and is a great sleep aid. “Melissa can relieve pain, reduce stress, and boost your immune system owing to its antibacterial properties,” says Gena. “It contains high levels of cobalt and rosmarinic acids and, when taken as a tea, has a relaxing effect.”
Valerian
“Valerian is a herb with tiny white or pink flowers, native to Europe and Asia, that is used as a traditional herbal medicine for anxiety, depression, the menopause and sleeplessness,” says Julia. “The dried root of this flowering plant can be steeped in hot water and turned into a tea, or it can be taken as a herbal supplement to relieve symptoms of mild anxiety and lack of sleep. It has a long history of use in natural sleep remedies, and is said to reduce pain and relax muscles. Similar to magnesium, it works by increasing the levels of gamma-aminobutyric acid in the brain.”
Californian Poppy
Not just pretty to look at, this flower is a great sleep aid. “Californian poppy contains californidine, which acts on the central nervous system to help improve sleep and promote relaxation,” explains Healthista ’s nutritional director, Rick Hay. “It’s used to increase sleep quality, as well as calm the nervous system and decrease anxiety. It was traditionally used as a sedative and for pain relief.”
Linden Flowers
“Linden flowers have been used for their calming effects for hundreds of years,” says Rick. “As a popular sedative, they contain an essential oil called farnesol which helps relax the cardiovascular system, so in turn helps to lessen stress. It’s used as a nervous system tonic for this reason, both helping to reduce anxiety and to ease worry. It’s popular as a tea, and may help to reduce the severity of headaches.”
Ashwagandha
“Ashwagandha is a traditional ayurvedic remedy that is often used to improve the quality of sleep,” says Rick. “It’s known for its adaptogenic properties which help to reduce stress and anxiety levels, and was traditionally used to treat sleep disturbances. Its Latin name is withania somnifera , and ‘somnifera’ means sleep-inducing. Studies have shown that high concentrations of full-spectrum ashwagandha root extract safely and effectively improve an individual’s resistance towards stress.” Ashwagandha is classified as an adaptogen, and is available to buy in a powdered form that you can add to smoothies to create a relaxing drink before bed.
Herbs for menopause
There are various herbal remedies and herbs for wellbeing you can use to help alleviate the symptoms of the menopause, according to Dr Sarah Brewer, medical director of Healthspan . We’ve outlined her recommendations here, but, as they could potentially interfere with the workings of other herbal or prescribed drugs you take, be sure to check with a pharmacist prior to adding any to your diet.
Black cohosh
“This wild flower’s underground stem and roots are used to treat menopausal symptoms as it lowers levels of LH (the luteinising hormone), helping to normalise oestrogen-progesterone balance,” explains Dr Sarah. “It also has an effect on the dilation of blood vessels and helps to relieve hot flushes, night sweats, low libido and mood swings, as well as improving sleep. Results from clinical trials have found that black cohosh extracts had a significant impact on menopausal symptoms, reducing them by over a quarter.”
Sage
“Sage leaves contain several antioxidant polyphenols and essential oils that have antiseptic, astringent and perspiration-inhibiting properties, which can relieve menopausal hot flushes and night sweats,” says Dr Sarah. “A study involving 69 women who’d experienced symptoms for at least a year, and who had at least five flushes a day, showed that sage leaf extracts reduced the frequency of mild hot flushes by 46 percent, moderate flushes by 62 percent, severe flushes by 79 percent and stopped very severe flushes altogether.”
St John’s wort
“This is a traditional medicine for relieving low mood owing to its natural antidepressant effect, and is known as nature’s sunshine herb,” explains Dr Sarah. “St John’s wort can also improve low sex drive. After three months of taking the herb, 60 percent of women with a low libido became interested in sex again and enjoyed or even initiated it with their partner. Plus, 82 percent suffered less irritability, anxiety, low mood, hot flushes, sweating and disturbed sleep. They also reported increased self-esteem, self-confidence and self-respect.”
Rhodiola rosea
“This plant is also known as mountain ginseng,” says Dr Sarah. “Its roots contain several unique substances, such as rhodioflavonoside, which are believed to have a calming action, increasing levels of serotonin to improve mood, while suppressing stress hormones. It also has an energising action and enhances sleep quality, making it helpful for overcoming anxiety and fatigue associated with the menopause.”
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