Are Your Muscles Sore and Overworked?

As the weather turns warm, we find ourselves out in the yard doing spring clean-up projects.  Our muscles find the extra work objectionable and give us a pain response.  There are several simple remedies which may help relieve these sore and painful muscles.

Magnesium – The first thing I do is increase the magnesium in my diet.  Food sources of magnesium include:  kelp, almonds, cashews, dulse, soybeans, dandelion greens, spinach, figs, apples, and fresh citrus fruit juice.  It may also be taken as a supplement.  Magnesium helps with bone strength, relaxes the muscles, and it useful for nervousness.  It may help with leg cramps, anxiety, or insomnia.

Arnica – A popular homeopathic remedy, Arnica is used for pain relief, bruising, or injury.  It may be taken in tiny tablets or pellets which dissolve under the tongue.  It is wonderful in a cream or gel to be rubbed into the painful area.  It is commonly used for arthritis or back pain, and brings relief to sore muscles.  Arnica should NOT be used on broken skin.  It may be helpful after an accident or surgery, and does not interfere with any medications.

Passionflower – A beautiful and invasive vine which grows well in Ohio.  It has lovely aromatic purple flowers, but the leaves are the part of the plant used for herbal medicine.  Passionflower may be taken as a tea, tincture, or in capsule form.  Passionflower relieves muscle tension, menstruation cramps, nervous insomnia, and helps calm anxiety.  It has analgesic or pain-relieving properties and is anti-inflammatory.  Passionflower should not be taken during pregnancy, as it may stimulate uterine muscles.  It also should not be taken if you take an MAO inhibitor drug.

Essential Oil Bath Salts – Mix together this blend and add it to a warm bath for a relaxing soak.  1 cup Epsom Salts, 4 drops Lavender oil, 2 drops Juniper oil, 2 drops Rosemary oil, and 2 drops Peppermint oil.

Try one of these natural remedies today and enjoy more yard work tomorrow!

How to Make an Herb Tincture

Making an herbal tincture is as simple as following a recipe to bake cookies...YOU CAN DO THIS!

The idea of making your own herbal medicine makes most people fearful.  What if I do it wrong?  Will it make us sick?  These questions are common, but let me reassure you that making an herbal tincture is easy to do and there is little that can go wrong. 

Why should I bother to make my own tincture, when I can just purchase it?  There is something therapeutic in making your own tincture.  Having your mind and hands involved seems to begin the healing process...perhaps it is taking an active positive role to get well.  When you make your own, you know exactly what is in it.  You decide how strong to make your tincture, and you know the quality of the herbs you put into it. 

How do I make an herbal tincture?

1.  Fill a quart size canning jar 1/4 full of dried herbs.  The standard for commercial tinctures is 1/4, but if you want to make a stronger tincture use 1/2 or 3/4 herbs in your jar.  We use dried herbs because of the water content in fresh herbs.  Too much water will weaken your tincture and its preservation.  It is always a good idea to sterilize your canning jar before you begin.

2.  Fill the jar with vodka or apple cider vinegar, leaving about 1 inch headroom at the top of the jar for shaking.  Place a square of plastic wrap on top of the jar before placing the metal lid, as both vodka and vinegar will eat away the metal...you don't want metal in your medicine! 

What is the difference between vodka and vinegar?
Vodka tincture will last 20+ years, vinegar tincture lasts for 6 months.  They both act as a preservative for your tincture, refrigeration is not necessary.  Vodka and vinegar also act to pull out the medicinal qualities of the herb into the liquid.  In general, vodka will pull out the chemical constituents of hard roots and barks.  Some herbs, like lobelia, prefer to be in vinegar, as it pulls out the medicinal qualities you desire.  Some people avoid alcohol for physical or religious reasons, so vinegar is a good option.  You can eliminate the alcohol before ingesting by dropping your dose of drops into 1/4 cup of HOT water.  The alcohol will evaporate, leaving only the medicinal qualities for you to drink.  This is a good option for children.  Always use a high proof vodka, 90-98% and use apple cider vinegar with the "mother" as this has healing qualities in itself.

3.  Allow the tincture to set for 10-14 days, shaking it 3 times every day.

4.  Strain out and discard the herb, saving the liquid.  You may use a cloth in a strainer or a coffee filter for this purpose.  Bottle the liquid in colored glass and store in a cool dark place.  Always label the bottle with a list of contents and the date it was made!

How much tincture do I take and how often?

This question makes some people a little nervous, because there is no definitive answer.  I recommend that you research in a good herbal book what the general dosage is for that herb.  This will give you a starting place.  Know what the dangers or signs would be of taking too much.  Think about the quality of your tincture...did you make it stronger?  Start out with a small or average dose and see how it works for you.  Then increase it as needed.  Anytime you want to give it to a child, I recommend that you take it yourself first, to give you a better idea of its strength.  Every batch of tincture that you make at home will have a different level of strength...it is not "standardized"...so even the time of day that the herb was picked will affect its quality.  Using homemade herb tinctures is more intuitive than precise.  Use common sense, be balanced, not fearful - but not wildly overboard either.

Enjoy using your herbal tinctures!

Lisa Purdy is not a physician and all recommendations are not to be considered diagnosis or prescription.  Any information given is for educational purposes only.  You are responsible for your own health choices.

A Cup of Tea Anyone?

What is an herbal infusion and how do I make it?

An herbal infusion is simply another word for tea.  It is usually made with one teaspoon of dried herb in one cup of HOT water, and allowed to steep for 15 minutes.  Teas can be made by using loose herbs and then straining them, or by using a tea ball or tea pot especially made to strain out the herbs.  If you wish to drink the tea before the 15 minute time, you will not receive as much medicinal value, but the tea may taste lovely.  You also may add honey or stevia to sweeten the tea for a better taste.  I have listed some of my favorite herbal teas below...A cup of tea anyone?

Chamomile:  With miniature daisy-like flowers and a sweet apple smell, chamomile is one of the most well-known teas.  Chamomile is a strengthening tonic to the body and a well known herb for the nerves.  Chamomile relieves tension, calms and tranquilizes, and as a sedative is beneficial for a good night's sleep.  It is antiseptic, antibacterial, and anti-inflammatory.  It provides relief for muscle aches, strains, arthritic pain, nausea. fevers, and menstrual cramps.  Chamomile is beneficial during pregnancy.  It may cause allergic reactions in persons sensitive to ragweed or chrysanthemum.

Lemon balm:  Has mint-like square stems and heart-shaped leaves which smell wonderful!  Its name in Greek means "honey bee" and it has many of the tonic qualities of royal jelly.  Lemon balm is nature's antihistamine, relieving allergy attacks, and aiding respiratory healing.  It is an antidepressant, alleviating tension and anxiety.  Lemon balm soothes the kidneys, urinary and digestive tracts, relieving spasms and colitis.

Peppermint or Spearmint:  Cooling and sweet, mints are the base of many herbal tea blends.  It can also help to cover the nasty taste of some herbs.  Peppermint is a mild stimulant...gently kicking the body to get it moving.  Peppermint increases the oxygen supply to the blood, it is a digestive aid, calming to the nerves, and strengthens the whole system.  It is a great choice for children and is beneficial for the nausea during pregnancy.

Lisa Purdy is not a physician and all recommendations should not be considered diagnosis or prescription.  Any information given is for educational purposes only.  You are personally responsible for your own health choices.