November 30, 2022 By Neha Kapoor 5 Comments

6 Magical Herbs That Can Help You Sleep

There are many people who face severe issues of sleep disorder and it is difficult for them to fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness, we are seeing people generally getting less sleep, and the sleep they do get, tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully, we have these 6 magical herbs which can help you relax, rejuvenate, and come to a quiet place of rest and relaxation.

6 Magical Herbs To Help You Sleep

1. Ashwagandha (Winter Cherry)

It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

2. Chamomile

It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful, gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them down. Adults can drink 1-2 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3x daily; Tincture, 30 drops 3 x daily.

3. Lavender

Everyone knows that Lavender is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness. Lavender is a gentle strengthening tonic for the nervous system as well. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

4. Passionflower

It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3x daily; Tincture, 30-60 drops 3-4x daily.

5. Lemon balm

It is used primarily to lift the mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety.

To make it into a mild, uplifting, and relaxing tea. You will need:

2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
2 teaspoons dried chamomile
Honey to taste (optional)
8 ounces of fresh water

Directions: Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

6. California Poppy

This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they suit you!

Before you try any of these herbs, have a word with your doctor, dietitian or nutritionist. You can also speak to our Coaches and Experts by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on sleep and sleep tips, check out Healthy Reads.

#BeTheForce

September 2, 2018 By CHARMI GOGRI 2 Comments

Healing power of herbs and spices-Part 2

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan salts, Parsley, Paprika to name a few…

Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength and prevent One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

September 1, 2018 By CHARMI GOGRI 5 Comments

Healing power of herbs and spices – Part 1

Cooking without spices is like having a dance party without music; the two just go together. These power packed tiny ingredients have a lot to offer apart from flavoring. Yes! I’ve heard plenty of stories of people who have healed various health problems through food. As Hippocrates, the famous Greek Physician once said, “Let food be thy medicine and medicine be thy food.” This makes it clear that people are aware that food can be used to treat or prevent health conditions. Most of us in the field of holistic medicine could spend hours discussing different approaches to food and diet. However, I think that we often overlook the power of a diet in terms of the abundance of benefits spices and herbs present in the food have to offer.

The history of spices is simply fascinating. It’s testimony to the fact that wars were fought over spices and kingdoms were lost over them. Spices were recognized as powerful medicine way back in 2600 BC. These herbs and spines not only add interest to our plates and palates, but they promote health in incredibly powerful ways. Ideally, the leaf of a plant used in cooking may be referred to as herb, and any other part of the plant, often dried, as a spice.

Spices can be the buds (eg. cloves), bark (eg.cinnamon), roots (eg. ginger), berries (eg. peppercorns), aromatic seeds (eg. cumin), and even the stigma of a flower (eg. saffron). Many of the aromatic seeds known as spices are actually gathered from plants when they have finished flowering. A familiar example would be coriander, with the leaves being referred to as herb, and the dried seeds as a spice.

Below is an extensive list of spices and herbs (Described in alphabetic order; Doesn’t mean it is in the order of their importance/benefits) that are worth adding to your culinary list owing to their key health benefits. We have split the blog into two parts for easy reading.

Amchur: Amchoor or Amchur, also referred to as mango powder, is a fruity spice powder made from dried unripe green mangoes and is used as a citrusy seasoning. Mostly it’s used in Chutneys and Indian curries. Due to its high iron content it is popularly recommended for Anemia and Pregnant women. Also, it’s believed to reduce acidity and improve digestion.

Asafoetida: The lingering odour of Asafoetida has given it many names like Devil’s dung and stinking gum. It’s commonly known as Hing in India. It’s warm in nature and that probably explains the reason it helps to increase the digestive enzymes. It helps reduce flatulence, digestive disorders, prevents constipation and is an excellent laxative. A pinch of asafoetida can be taken with buttermilk/water to reduce flatulence and cleanse the digestive system. Also, It’s believed to relieve menstrual pain. The active component of Asafoetida, coumarins can thin the blood and is believed to be anti-coagulant. Also, helps lower blood pressure.

Black peppercorns : Also known as Kali Mirch. Piperine is the active ingredient in black pepper, and it has been shown to jumpstart digestion, prevent certain cancers and heart disease, lower blood pressure, and prevent arthritis. Cases show that it has cholesterol lowering properties and help in cardiac function recovery especially after a heart attack. Overnight soaked peppercorns if consumed next day while having breakfast relieves migraine problem for most of them. The outer layer of peppercorn assists in the breakdown of fat cells. Therefore, peppery foods are a good way to help you shed weight The antibacterial property of black pepper helps to fight against infections and insect bites.

Basil: Also known as Tulsi in India and considered auspicious has medicinal usage extending from reducing ill effects of radiotherapy of cancer to optimizing kidney function to keeping cough and fever at bay. This herb has lot to offer. The strong anti-bacterial properties of Basil are known from years and hence owing to this property, basil is valued for its anti inflammatory The active components i.e. eugenol and rosmarinic acid present in basil boosts production of serotonin and dopamine in brain. This could lead to sunnier mood in as little as 3 days. Basil also has a strengthening effect on kidney functioning. Consuming 5-6 leaves with water or crushing leaves to make juice and having with equal proportion of honey on a regular basis will improve overall kidney functioning and also aids in facilitating kidney stones through the urinary tract. Basil is a key ingredient in cough syrups and expectorants. Basil leaves can be used in the treatment of fever and common cold. Chewing some fresh basil leaves for relief from colds and flus is the best possible thing to treat naturally. Usually Smokers are prone for respiratory disorders and cancer. For both these, Tulsi is ideal. Having said that, care needs to be taken while handling this herb as the oils in basil are highly volatile, it is best to add the herb at the end of the cooking process, so it will retain its maximum essence and flavour !

Bay Leaf : Bay leaves popularly known as Tej Patta are one of the main ingredients added to the popular Indian spice mix i.e. Garam Masala. Bay leaves help strengthen immune system and ward off urinary tract infection. Bay leaves have a very strong effect on the gut health. It helps in stimulating urination as a diuretic, which decreases the toxicity of the body, but can also stimulate vomiting (as an emetic) when something toxic has been consumed.

Cardamom : Cardamom also known as Elaichi have aromatic and warming properties. They are believed to stimulate appetite and enhance digestion. It helps in stimulation and regular excretion of gastric juices. It helps in balancing these acids in cases of acidity, thus providing relief during heart burns. Those suffering from flatulence and gas gets a good relief when they chew cardamom after a meal. This helps those suffering from. Cardamom is also beneficial in relieving stomach cramps, hiccups, nausea, vomiting as well as constipation. Apart from health benefits, It is also valued for improving oral hygiene and eradicate fowl breathe.

Carom seeds : These tiny seeds are popularly known as Ajwain or bishop’s weed in Indian Market. Ajwain contains high levels of thymol, a compound, which aids the release of gastric juices from the stomach which makes Ajwain`excellent indigestion reliever. To add more, it helps to deal with flatulence, nausea and colicky pain in babies. Ajwain has properties that help reduce inflammation and soothes irritated nerves. Because of this, it acts a great remedy to stop hiccups

Cinnamon : Commonly known as Dalchini. Apart from its aroma and taste, the benefits of this spice can be attributed to its anti-bacterial, anti-fungal, anti-microbial and anti-clotting factor. Cinnamon is known for its role in the reduction of total and bad cholesterol (LDL) and increase in good cholesterol (HDL). It also helps improve insulin resistance and improves glucose tolerance in people with type 2 diabetes mellitus, thereby making it useful in diabetes management. Consuming Cinnamon plus honey has many benefits one of which is that it increases body’s metabolism and also helps in relieving gas and acidity.

Clove: Clove or Laung is a pungent aromatic floral bud. The most prominent and common use of clove is alleviating symptoms of toothache and dental decay. The anti-inflammatory and analgesic components present in clove helps to reduce the swelling around an infected tooth and relieve pain. Plus, their antiseptic property will help fight the infection in the affected area and prevent it from spreading. Apart from this, Eugenol present in clove prevents clotting of blood and in purifying blood.

Cumin: This spice which is native to Middle-East Asian region is one of the best spices to use to prevent and relieve gas. It is of beneficial to women after childbirth to shrink the uterus and increase breast milk. Cumin seeds (Jeera) also contains high amount of melatonin, which when consumed with bananas increases the production of chemicals within the brain. This combination helps beat

To be continued