Conscious Choice: Fortifying Herbs

October 2000 | Herbs for Health

Fortifying Herbs

by Meg McGowan

In autumn, perennial plants draw deep into the earth, pulling the accumulated energy from the entire growing season down into their roots. The life force that will sustain them through the winter is contained in powerful, knobby cords coiled in the soil. As we make the transition from warm weather to cool, as we draw into our homes and ourselves, herbal roots offer us the support that we need to nourish our bodies, to maintain health, and to adapt to the necessary changes.

The Native American herb echinacea root (Echinacia angustifolia and E. purpurea) has received considerable attention for its immune-enhancing properties. Echinacea is very effective; it is not, however, the only choice for strengthening the body’s resistance to disease. Osha (Ligusticum porteri) is another Native American herb that is gaining popularity. Not only does osha stimulate immune system functioning, but it benefits the respiratory system as well. Osha is often sold in combination with another Native American immunity booster, lomatium root (Lomatium dissectum), which also provides antiviral protection and respiratory support.

Naturalized, not native, the common dandelion root (Taraxacum officinale) is less heralded but nonetheless fortifying. Harvested in fall, it is rich in antioxidants and other nutrients, particularly potassium. The root supports numerous systems in the body (including the immune system) but is especially beneficial to the liver, providing blood-cleansing benefits. A tincture of fresh dandelion root can be made with either water or alcohol. As a tonic, dandelion root promotes overall health and aids digestive function, which is helpful as diets change from lighter summer foods to heavier autumn and winter fare. Therapeutic doses can be used to ward off infection and fever. Susun Weed, in Healing Wise (Wise Woman Herbal Series) (Ash Tree, 1989), recommends the following doses per day: ten to one hundred drops of fresh dandelion root tincture in water; one half to two cups of dried dandelion root infusion; or three to six tablespoons of fresh dandelion root juice. Fresh and dried roots can be used as cooking ingredients as well. While there are no known toxic doses of dandelion, it does have a mild laxative effect, and therefore should be introduced gradually.

Also a digestive stimulant, horseradish root (Armoracia rusticana syn. Cochlearia armoracia) is a good addition to meals during the autumn and winter months. To realize medicinal benefits, use freshly grated roots. Horseradish is useful in both preventing and treating colds, flu, and fevers as well as sinus and respiratory congestion. It provides a rich source of vitamin C, promotes perspiration, acts as an expectorant, and has mild antibiotic properties. The sharp flavor may be mitigated with honey or sugar — adding the grated root to honey is an effective treatment for coughs. Horseradish should not be consumed in large doses, as it may cause irritation or diarrhea. Like ginger, the roots can be stored for months in the refrigerator, wrapped loosely in a damp cloth or paper towel.

Incorporating ginger (Zingiber officinale) into meals and beverages at this time of year is beneficial as well. Ginger is a warming herb, more soothing and versatile than horseradish. Well known as a digestive aid, it also stimulates circulation. Ginger’s anti-inflammatory properties gently ease the aches and pains of colds and flu. An infusion of fresh ginger root can be taken at the first sign of a cold or cough. John Lust in The Herb Book (Benedict Lust, 1974), suggests chewing the rootstock to relieve a sore throat. Of course garlic (Allium sativum) and onion (Allium cepa) should be used liberally during the cold seasons. While garlic has an overall tonic effect, it is especially beneficial for bronchial infections, enhancing circulation and promoting a healthy digestive system. Raw garlic both boosts the immune system and acts as a natural antibiotic. Onion, though not as potent as garlic, offers many of the same benefits. It is very effective for clearing congestion and mucus.

Though it comes not from a root or a bulb, but from the fruit of a chili pepper plant, cayenne (Capsicum frutescens) should be considered as a dietary addition or supplement at this time of year. Cayenne can be taken as a daily tonic to improve energy flow and resistance to colds and flu. In The Way of Herbs, Michael Tierra recommends a tonic dose of one-quarter teaspoon taken three times a day. It is a source of vitamin C and other nutrients, as well as capsicidins, which have natural antibiotic properties. A stimulant with warming properties, cayenne improves circulation and digestion. Cayenne also improves metabolism — an extra benefit during the more sedentary months.

Ginseng (Panax ginseng), American ginseng (P. quinquefolium) and Siberian ginseng (Eleutherococcus senticosus) are adaptogens that help the body adjust to the stress of transitions. Classic tonic herbs, they (like echinacea) should not be taken for longer than four to six weeks at a time. All the ginsengs help to maintain a state of health, supporting the adrenal glands and immune system and helping to bring the body’s own energy into a state of balance. Siberian ginseng is the most stimulating of the three herbs; American ginseng is the mildest. There is some thought that suggests the ginsengs are better suited to the male physiology, particularly Siberian ginseng. If the action of ginseng is too strong, codonopsis, or dang shen(Codonopsis pilosula), may be an appropriate alternative. Codonopsis root is a Chinese herb that has an effect similar to that of ginseng, but gentler. A tonic herb, it is also an adaptogen and a mild stimulant. According to Andrew Chevallier in The Encyclopedia of Medicinal Plants (DK, 1996), codonopsis may be more effective in reducing adrenaline levels than ginseng, making it a better choice for treating stress. The root helps to balance energy and metabolic function. It also offers benefits to the respiratory system, acting as an expectorant and clearing excess mucus.

Astragalus root (Astragalus membranaceous) is another adaptogen and immune system stimulant that is a valuable warming tonic. It is a good choice for autumn, as it supports the body’s ability to adapt to cold weather. Astragalus is commonly available in capsules, tincture, or extract. The roots can also be fried and eaten as a dietary supplement. Taken in combination with other herbs, astragalus enhances their effectiveness; its slightly sweet taste enhances the flavor of less palatable blends of herbs as well. Licorice (Glycyrrhiza glabra), which supports the adrenal glands, also works well in blends of tonic herbs, smoothing both the taste and the effect of other, stronger herbs. The expectorant and demulcent actions of licorice are useful in treating emerging symptoms of coughs, congestion, colds, and flu. Licorice can be taken for long periods of time, but should not be consumed in large quantities or by people who tend to retain fluid in their tissues.

Herbal roots help to ground us, stabilize us, and feed us. With awareness, we can tap into the energy they have gathered, realizing the benefits they are willing to share with us. It is remarkable, really, how often we are offered what we need when we need it, and it is our choice to accept the gift or not.

DISCLAIMER: Choosing a holistic approach to medicine means choosing personal responsibility for your health care. Herbs for Health offers a doorway through which to enter the realm of herbal healing, an invitation to further investigation on the part of the reader. It is in no way intended as a substitute for advice from a health care practitioner.

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