Sweet, aromatic fennel (Foeniculum vulgare) looks like a larger version of its relative, dill, but has a distinct liquorice-like flavour. It’s a popular part of the Mediterranean diet and has long been valued as a healer, particularly when it comes to soothing digestive troubles.

Both the seeds and the bulb/leaves are edible and widely used for culinary and medicinal purposes and share many of the same benefits, giving you multiple ways to get the most from this versatile plant.

The essential oil is steam-distilled from crushed fennel seeds. It is pale yellow with a sweet-spicy, green smell, reminiscent of aniseed and has anti-inflammatory and antimicrobial properties. It makes a good abdominal massage oil to ease digestive upsets and can also be used diluted in water to make a gargle or mouthwash to treat gum infections.

The bulb and tender young stems also contain anti-inflammatory and antioxidant substances including rutin, quercetin, kaempferol glycosides and anethole, which may account for their claimed benefits in supporting healthy digestion and regulating hormones.

Here’s what the evidence shows fennel can do for you…

Disease fighter

One study which looked at the anti-microbial properties of fennel essential oil found that it was effective against a wide range of bacteria including against Bacillus cereus, Bacillus megaterium, Bacillus pumilus, Bacillus subtilis, Escherichia coli, Klebsiella pneumonia, Micrococcus luteus, Pseudomonas putida, Pseudomonas syringae, and Candida albicans.

Researchers found that ground fennel seeds in solution were effective against bacteria that cause indigestion, diarrhoea, and dysentery, as well as some hospital-acquired infections.

According to another study, fennel was effective at combating free radicals, which cause disease. This suggested fennel extracts could be used to help individuals ward off the effects of many chronic diseases and dangerous health conditions, including cancer, hardening of the arteries or atherosclerosis, and inflammation.

Stomach soother

A tea made from crushed fennel seeds contains oils and other active substances that can help relax the smooth muscles of the gastrointestinal system and reduce gas, bloating and stomach cramps. Some of the oils found in fennel have also been found to help stimulate the secretion of digestive juices.

This makes it a go-to remedy for everyday indigestion, but tinctures or teas made from fennel seeds can sometimes be helpful for symptoms of irritable bowel syndrome, ulcerative colitis and Crohn’s disease as well.

Studies have found that a combination of peppermint, caraway, and fennel is useful in reducing gas and cramping in people with indigestion. This is a good mixture for an after dinner tea.

Fennel can also be effective against worms and parasites due to the volatile oil anethole which also gives fennel its characteristic anise flavour.

Infant colic

Tiny tummies can also benefit from fennel; its anti-spasmodic action make it a good choice to calm infant colic and fennel is a common ingredient in infant ‘gripe waters’.

In one study, supplementing with fennel seed oil relieved colic in 65% of cases, compared with 24% of infants receiving a placebo. The amount used was 1 to 4 teaspoons, up to four times per day, of a water based remedy containing of 0.1% fennel seed oil.

If you are concerned about giving you baby fennel and are breastfeeding, then try drinking fennel tea throughout the day as the benefits will be passed on via your breastmilk.

Ease coughs and colds   

A syrup made from fennel juice is traditionally used to thin mucous and help make coughs more productive. In part this may be due to its antibacterial properties.

But fennel is also an anti-inflammatory and there is evidence that it can be effective against a variety of inflammatory diseases and type IV allergic reactions (a delayed type of hypersensitivity, since the reaction takes 2-3 days to develop). It also has a general analgesic effect that can benefit sore throats.

Maintaining water balance

In traditional Europe and Mediterranean medicine, as well as in folk tradition in America, fennel is regarded as an effective diuretic, helping to relieve water retention and bloating.

There are no human studies to back this up, but animal studies suggest it is effective. In mice, for example, fennel tincture was shown to reduce excess water without any significant changes in potassium or sodium levels – always a worry with diuretic use.

In other evidence with rats, it has been shown that while fennel does have a diuretic effect it does not have a concomitant effect of lowering blood pressure – suggesting that its diuretic effect is working through different physiological channels than conventional diuretics.

Painful periods

Studies show that fennel is a source of plant estrogens or phytoestrogens and therefore can mimic the effects of estrogen.  This quality may be why it is used to balance hormones in women of all ages – from young mothers to women in menopause.

Painful periods or dysmenorrhoea are a common problem for many women, who often use over-the-counter medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) to treat the pain. But around 10-20% of women who suffer from severe cramping and discomfort during their period don’t find relief through conventional pain killers.

Many turn to alternative or complementary treatments instead, and one study from 2012 found that fennel can be helpful in this regard. It  found that fennel has properties that can help reduce uterine contractions, the source of painful dysmenorrhea, while its gentle diuretic effect can help reduce uncomfortable bloating.

Menopausal symptoms

For older women there is evidence that can be effective in the management of postmenopausal symptoms such as hot flashes, sleeplessness, vaginal dryness and anxiety, without serious side effects. In this study soft capsules containing 100 mg of fennel were administered twice daily for eight weeks. The fennel proved to be a safe and effective treatment to reduce menopause symptoms without serious side effects.

The researchers concluded that fennel could help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy.

Another symptom of menopause can be increased facial hair growth. In one double blind study, while a cream containing 2% fennel extract did not stop hair growth, it did produce significantly finer hairs. This effect, the authors suggest, is related to fennel’s estrogenic effects.

How to take fennel

Getting more fennel in your diet is a great way to enjoy the benefits of this plant. The bulb and tender leaves can be added to soups, braised or roasted in oil. It can also be sliced thinly and eaten raw in salads. Fennel is a low-calorie source of vitamin C, dietary fibre, potassium and calcium as well as a range of antioxidants and anti-inflammatory volatile oils. It’s also surprisingly rich in beneficial fatty acids.

The oil-rich seeds can also be used to flavour fish, meat and vegetable dishes, as well as breads and chutneys.

As a tincture, 1–2 teaspoons (5–10 ml) can be taken three times per day in a little water, and between meals. Fennel is also available in capsule form; take as directed, and as with all powerful herbs, don’t be tempted to exceed the maximum dose.

If you are using the seeds medicinally aim for 5–7 g (1 to 1.5 tsp) per day.

To make a decoction, boil 2-3 g (1/2 teaspoon) of crushed seeds per cup (250 ml) of water for ten to fifteen minutes, keeping the pot covered during the process. Cool, strain, and then drink three cups (750 ml) per day.

• See also our recipes for  Red pepper and fennel frittata and Chamomile and fennel tea as well as nourishing Rose and fennel seed oil

The moringa oleifera (MO) tree is native to the southern foothills of the Himalayas in northwestern India, and widely cultivated in tropical and subtropical areas where its young seed pods and leaves are consumed as a vegetable. It is usually the leaves that are used medicinally but other parts such as the bark, sap, roots, seeds and flowers of the plant may have protective effects against a plethora of chronic diseases, researchers have detailed in a new review. The seeds also yield a useful oil which is used in cosmetics.

Laboratory analysis has found that the leaves contain a variety of bioactive components, such as vitamins, flavonoids, phenolic acids, tannins, saponins and isothiocyanates, which could account for the health claims for the plant.

These components are said to be effective against diabetes, Alzheimer’s, Parkinson’s, hypertension, heart disease, and non-alcoholic fatty liver disease, cancer, and general inflammation. Though there are no large scale studies to substantiate such claims, there are more than 1000 smaller studies which give an indication of the plant’s potential.

To investigate more, researchers at the University of Connecticut and Mexico’s Universidad Autonoma de Sinaloa reviewed and pooled together smaller studies on moringa’s ability to prevent and alleviate some of these chronic conditions. Their findings are published in the journal Antioxidants.

Lowering cholesterol and blood pressure

The researchers found hypolipidaemic (cholesterol lowering) effects, with the research suggesting flavonoids and phenolic compounds were shown to aid in regulating lipids, delaying cholesterol absorption, and decreasing plasma cholesterol concentrations.

They note: “Saponins, found in MO leaves, prevented the absorption of cholesterol…causing a reduction in the enterohepatic circulation of bile acids and increasing their faecal excretion.”​

This was offset by “enhanced bile acid synthesis from cholesterol in the liver,”​ resulting in lower overall cholesterol levels in the blood.

The leaves’ methanol extract, on the other hand, was found to ameliorate drug-induced liver and kidney damage. In guinea pigs, they prevented non-alcoholic fatty liver disease “in a model of hepatic steatosis, as measured by lower concentrations of hepatic cholesterol and triglycerides”​.

Apart from reducing cholesterol and protecting against non-alcoholic fatty liver disease, moringa leaves also lowered blood pressure in rats.

The researchers said this was likely via a “calcium antagonist effect”, which has been shown to help treat high blood pressure. Calcium antagonists (such as conventional calcium channel blockers) lower blood pressure by preventing calcium from entering cells of the heart and blood vessel walls.

In addition, they referred to a recent study that had reported moringa’s reductive effect on vascular oxidation in hypertensive rats.

Fighting diabetes

Moringa’s anti-diabetic effects appear to be related to its isothiocyanates – sulphur-containing compounds also found in cruciferous vegetables – which lowered insulin resistance, while its antioxidant flavonoids and phenolic acids were said to increase insulin sensitivity.

Moringa has also been shown to influence carbohydrate metabolism by restoring beta-cell function and integrity, “increasing insulin activity, (and) improving glucose uptake and utilisation.” Beta-cells are major hormone secreting cells in the pancreas.

Additionally, several studies have documented moringa leaves’ ability to protect cells from oxidative DNA damage linked to cancer and degenerative diseases.

One such study reported that moringa leaves inhibited “the viability of acute myeloid leukaemia, acute lymphoblastic leukaemia and hepatocellular carcinoma cells,” attributing this quality to several bioactive compounds.

Moringa leaf extract was also shown to contain the growth of breast and pancreatic cancer cells, as well as to increase the efficacy of chemotherapy.

Cognitive benefits

Moringa was also shown to be able to enhance memory, as well as prevent oxidative stress in Alzheimer’s disease; it was found to alter brain monoamines and electrical patterns in rats.

Furthermore, in a mouse model of Parkinson’s disease, a bioactive compound in moringa was shown to stem from a process known as myrosinase hydrolysis, which helps reduce inflammation and cell death, as well as oxidative stress.

A botanical of note

Overall, the collective research suggests that moringa leaves are a potentially valuable source of herbal healing. Most of this research has been in the laboratory and in animals however, and human studies would be most welcome to confirm these effects.

​In 2008 the National Institutes of Health named Moringa the “Botanical of the Year” in celebration of Earth Day. That’s because in addition to being a source of nutrition and  potential healer it is also an environmentally valuable plant which grows in poor soil and drought conditions.

​It is already considered a ‘superfood’ by some and powders, supplements and teas of moringa can be purchased in most health shops. The powder has a slightly spicy flavour, said to be somewhere between horseradish and asparagus, which makes it suitable for inclusion in green smoothies and soups. Try taking ½ to 1 tsp daily.

No medicinal herb other than those known to be safe as everyday foods should be take during early pregnancy or while breast-feeding without the advice of a qualified herbalist (see more below).

However, some dietary plants and external lotions can relieve common ailments such as morning sickness or varicose veins, and heal the body after childbirth. This chart contains the key herbs that are beneficial for pre- and post-natal mothers.

Ginger (Zingiber officinale)

A highly effective anti-emetic that helps to relieve the symptoms of nausea and morning sickness. Add a couple of slices of fresh ginger root to a cupful of hot water and sip as required.

Chamomile (Matricaria recutita)

A versatile and gentle everyday herb that is calming and soothing to the nerves and digestion. Drink a cupful of infusion to relieve morning sickness, stress and tension, to aid relaxation before going to sleep, and as an aid to the digestion.

Witch hazel (Hamamelis virginiana)

A cooling and astringent herb that benefits veins. Soak a pad of cotton wool in distilled witch hazel and apply to aching legs, varicose veins or haemorrhoids.

Lavender (Lavandula angustifolia)

A calming and anti-inflammatory essential oil that promotes healing after childbirth. Add 4-5 drops of lavender oil to the bath water. To relieve mastitis, add 3-4 drops of essential oil to warm water and apply using a clean facecloth as a compress.

Linseed (Linum usitassimum)

Acts as a gentle laxative and bowel lubricant, and is also very rich in omega fatty acids ­particularly essential during pregnancy. Add a tablespoon to breakfast cereal or muesli and increase your fluids to help prevent constipation.

Calendula (Calendula officinalis)

Highly nourishing and healing to the skin. Combine the tincture with 5t John’s wort and dilute to use as a lotion to bathe any tearing or stitches after childbirth. Massage the macerated oil into the skin during pregnancy to help prevent stretch marks.

St John’s wort (Hypericum perforatum)

Has effective antiseptic and pain-relieving properties. Combine the tincture with calendula and dilute to use as a lotion to heal tearing or stitches after childbirth; also use to bathe cracked nipples, although rinse with clear water before breast-feeding.

Raspberry leaf (Rubus idaeus)

A uterine tonic that helps to prepare the body for childbirth. Drink the infusion daily during the last trimester of pregnancy [not suitable during early pregnancy. Continue drinking it for two to three weeks after the birth to help contract the muscles and promote breast milk.

Dill (Anethum graveolens)

The seeds make an excellent infusion to drink during breast-feeding, as dill helps to promote the breast milk and also relieves any colic or wind in the baby. May be combined with fennel seeds.

Jasmine (Jasminum officinale)

A delightfully fragrant essential oil that is traditionally used during labour for its relaxing properties and to help instil feelings of calmness and confidence. Dilute in a base oil and ask your partner to massage it into your lower back.

Herbs to avoid in pregnancy

This list of herbs should not be used internally in pregnancy unless prescribed by a qualified medical herbalist trained in the appropriate use of these substances. Please note that this list is not exhaustive.

Culinary herbs marked with an asterisk (*) are acceptable, but avoid them in large therapeutic doses.

• Agnus castus/Chaste berry (Vitex agnus castus)
• Aloe vera (Aloe vera)
• American spikenard (Aralia racemosa)
• Angelica root (Angelica archangelica)
• Ashwagandha (Withania somnifera)
• Bearberry (Arctostaphylos uva-ursi)
• Black cohosh (Actaea racemosa)
• Borage (Borago officinalis)
• Calendula (Calendula officinalis)
• Catnip (Nepeta cataria)
• Celery seed (Apium graveolens)
• Coltsfoot (Tussilago farfara)
• Comfrey (Symphytum officinale)
• Common sage (Salvia officinalis)
• Costus (Saussurea costus)
• Crampbark (Viburnum opulus)
• Damask Rose (Rosa x damascene)
• Elecampane (Inula helenium)
• Feverfew (Tanacetum parthenium)
• Goji* (Lycium barbarum)
• Goldenseal (Hydrastis Canadensis)
• Gravel root (Eupatorium purpureum)
• Hemp agrimony (Eupatorium cannabinum)
• Hyssop (Hyssopus officinalis)
• Japanese ginseng (Panax japonicas)
• Juniper (Juniperus communis)
• Lemon grass* (Cymbopogon citratus)
• Liquorice root* (Glycyrrhiza glabra)
• Lovage (Levisticum officinale)
• Meadowsweet (Filipendula ulmaria)
• Mistletoe (Viscum album)
• Motherwort (Leonurus cardiac)
• Purple giant hyssop* (Agastache rugosa)
• Red clover (Trifolium pratense)
• Rosemary* (Rosmarinus officinalis)
• Schisandra (Schisandra chinensis)
• Senna (Senna alexandrina)
• John’s wort (Hypericum perforatum)
• Thyme* (Thymus vulgaris)
• Turmeric* (Curcuma longa)
• Vervain (Verbena officinalis)
• White willow (Salix alba)
• Wormwood (Artemisia absinthium)
• Yarrow (Achillea millefolium)
• Yellow dock (Rumex crispus)

Herbal teas, tincture and supplements can be used to alleviate menstrual problems like  painful or heavy periods and premenstrual syndrome. They have been traditionally used for boosting fertility, vaginal infections and menopausal symptoms.

For persistent problems, always consult an experienced herbalist. This chart is not comprehensive, but it does contain the key herbs for women’s health. Do not use the herbs listed during pregnancy without checking their appropriateness with a qualified professional.

Lady’s mantle (Alchemilla xanthochlora)

An astringent herb that is a menstrual regulator. Use to relieve heavy and painful periods: combine with shepherd’s purse and raspberry leaf and drink as an infusion three times a day. Or use a cooled infusion as a douche for vaginal inflammation, thrush, or pruritis.

Chamomile (Matricaria recutita)

A soothing and antispasmodic herb with a multitude of uses. As an infusion or tincture, it can help to relieve painful periods and alleviate stress. A cooled infusion or diluted essential oil can be used externally to relieve vaginal itching or irritation.

Raspberry leaf (Rubus idaeus)

An astringent and toning herb with a special affinity for the uterus. Drink as an infusion to relieve heavy or painful periods.

Chaste berry (Vitex agnus-castus)

A hormonal regulator used in the treatment of an irregular menstrual cycle, symptoms of premenstrual syndrome, and to relieve symptoms of the menopause. It is often used in the treatment of polycystic ovary syndrome (PCOS). Most often used as a tincture.

St John’s wort (Hypericum perforatum)

An effective antidepressant herb, proven to relieve symptoms of mild or moderate depression. Also important for anxiety and stress, it can be helpful for premenstrual syndrome and emotional problems arising during the menopause.

Rose (Rosa x damascene)

A soothing, uplifting, and balancing herb and essential oil. Take as an infusion combined with motherwort for stress or headaches associated with premenstrual syndrome or the menopause. Use a cooled infusion or essential oil to soothe vaginal dryness and irritation.

Chinese angelica (Angelica sinensis)

An essential women’s tonic herb of traditional Chinese medicine, Chinese angelica is taken to increase vitality and libido, treat infertility, regulate periods, and for anaemia due to blood loss. Take as a tincture or add to soups.

Schisandra (Shisandra chinensis)

An excellent Chinese tonic herb and restorative. It is helpful for night sweats and as a tonic to support the body through menopause. It also helps to improve stamina, fatigue, and physical stress. Best taken as a tincture.

Black cohosh (Actaea racemose)

A North American herb traditionally used for gynaecological complaints. It helps to relieve pain and is used for painful periods and the bloating and discomfort associated with premenstrual syndrome. Combine with sage to relieve menopausal symptoms.

Vervain (Verbena officinale)

An antispasmodic herb that helps to relieve pain, stress, and tension. Use for headaches associated with periods or during the menopause, premenstrual syndrome, scanty periods, and nervous exhaustion. Best taken as an infusion or tincture.

Whereas Western doctors look for a single cause of illness – usually a bacteria or virus, genetics or an injury – and a single cure, practitioners of traditional Chinese medicine (TCM) believe that many factors can contribute to illness.

Susceptibility, for instance, can be related to a person’s constitutional type as well as environmental factors, and illness is caused, not by germs, but by damp, heat, wind or cold all of which can disrupt the flow of qi – or vital energy – necessary to maintain health. Having determined the nature of the illness a person must be treated according to this total picture or the cure will not be complete.

Western doctors are rarely interested in such a total picture of a patient. Instead, their training encourages them to see people as specific body parts or chemicals – lungs, joints, heart, hormones and so on. But to oriental practitioners the body is a whole and highly organised system both within itself and also as part of the wider environment.

A holistic approach

Because of this while a western doctor may diagnose a collection of symptoms as ‘peptic ulcer’, a Chinese practitioner may diagnose any number of separate conditions which may lead to a similar collection of symptoms, for instance: ‘damp heat affecting the spleen’; ‘deficient cold affecting the spleen’; ‘excess cold dampness affecting the spleen and stomach’; ‘disharmony of the liver invading the spleen’; or ‘disharmony of congealed blood in the stomach’.

There are also differences between Western and oriental approaches to the way a body functions. In Chinese medicine the organs have much broader functions then are normally assigned to them by Western medicine. The kidney, for example, does not simply regulate water balance, it is a link between sources of energy and growth, the bones and brain, willpower and memory.

In ancient China, traditional medicine was practiced as a complete system of healthcare. Today, particularly in the West, Chinese medicine, like Ayurveda, has become fragmented into its main component parts: herbal medicine, acupuncture and Chinese massage (known as tui na).

Finding the familiar in the unfamiliar

Click on chart to enlarge

Increasingly Chinese herbs are being shown to be effective and some researchers believe that combining traditional forms of Chinese and Western medicine could offer new hope for developing new treatments for a variety of cancers.

But Chinese herbs can be useful for everyday use as well.

The most popular Chinese herbal ingredients may have daunting sounding names but they are not as ‘alien’ as you might think. As the chart (right) shows many are also common to Western and other herbal traditions. You can also download a .pdf of the chart here.

Traditional Chinese medicinal plants and herbs are harvested, dried, and prepared according to TCM pharmacopeia methods, and like other types of herbal medicine either taken in small doses over time as preventive measures or consumed daily in the case of chronic illness. Some such as astragalus and certain other herbs, roots and mushrooms are also incorporated into everyday cooking. See this recipe for Astragalus and Schisandra Broth

Even if there is a different between how we in the West think of healing and the way that TCM does, many herbs used in TCM have been shown to bring health benefits.

Here are some of the most common TCM herbs which have recently been the focus of medical research:

Ren Shen (Ginseng root)

One of the most well-known and widely used of the Chinese herbs, ginseng root (Panax ginseng) is believed by TCM practitioners to increase the flow of “qi” as well as “pi” (usually translated as spleen, though in TCM this has less to do with the organ itself than the energy of that organ.).

Supplements have also been shown to relieve fatigue including cancer-related fatigue. Ginseng root may also boost immunity and be useful in preventing and treating influenza.

Gou Qi Zi (Goji berries)

Also known as the goji berry (Lycium chinense) this superfruit is believed in TCM to be able to strengthen the kidneys and the liver.

Research by the US Department of Agriculture show that goji berries are rich in bioactive antioxidants. They contain a rich source of beta-carotene as well as zeaxanthins, a type of carotenoid that are important for eye health.

Lycium barbarum polysaccharides (polysaccharides are a type of long-chain carbohydrate that can reduce cholesterol, blood pressure, and stabilise blood sugar, but which can have other medicinal effects) which are specific to goji berries, have been shown to have anti-tumour and neuroprotective properties  as well as being able to protect the liver from chemical assaults.

Huang Qi (Astragalus)

In TCM, the leaves of the perennial Huang Qi (Astragalus membranaceus) plant are used in TCM as a tonic that is meant to boost the immune system. It’s also believed to treat chronic sores and ulcerations that are supposedly the result of underlying deficiencies of “qi,” or vital energy, and blood.

Research shows evidence that astragalus has immune stimulant properties It may also help people with weakened immune systems from chemotherapy or radiation. Practitioners of traditional Chinese medicine also believe it can strengthen the external Qi (the field of energy that surrounds the body) thus helping prevent entry of pathogens.

Dang Gui (Chinese angelica root)

Angelica root (Angelica sinensis) is actually a member of the celery family and considered a beneficial remedy for ‘female’ complaints such as painful periods, PMS and symptoms related to menopause. It has a mild estrogenic effect comparable to soya and red clover, which is thought to be responsible for its normalising action on the female system.

Recent research has isolated numerous compounds that could have anti-inflammatory, anti-cancerous, and neuroprotective properties.

Ju Hua (Chrysanthemum flower)

Ju Hua (Chrysanthemum morifolium) is an herbal remedy derived from the flower and aerial parts of the plant and has been used as a traditional Chinese medicine for the treatment of hypertension, angina, fevers, inflammation and anticancer effects. Consumed mostly in tea, Ju Hua is  believed to cool the body down, promote good liver function, and benefit the eyes, as well as treat hypertension.

Chrysanthemum has shown some promise in lab studies against breast cancer, by increasing the effectiveness of conventional chemotherapy as well as increasing the rate of cancer cell death.

Lingzhi  (Reishi mushroom)

The reishi mushroom (Ganoderma lucidum) was recently shown in a recent animal experiment, to help slow weight gain by improving the balance of good bacteria in the gut. There is some evidence that daily intake of lingzhi may have antioxidant, cardioprotective, and blood sugar balancing benefits. It may also have anti-inflammatory properties that make is useful for allergies and contact dermatitis.

• Adapted in part from What works, what doesn’t: the guide to alternative healthcare by Pat Thomas (NewLeaf).

Neither approach is ‘right’ or ‘wrong’ and modern research is backing up the benefits of certain herbs to deal with key men’s health issues such as prostate health, infertility, erectile dysfunction, and stress and the chart below makes suggestions for some of the herbs recommended to treat specific short-term health problems.

Obviously such problems have numerous origins and if any symptoms worsen or are persistent, it’s important to seek medical advice. This chart is not comprehensive, but it does contain the key herbs for men’s health.

Saw palmetto (Serenoa repens)

Proven to relieve the symptoms of an enlarged prostate by reducing elevated testosterone levels. It acts as an antiseptic diuretic in the treatment of cystitis or urethritis. Traditionally used as a male aphrodisiac, and to treat infertility. Best taken as a tincture or capsules.

Ginkgo (Ginkgo biloba)

Proven to stimulate peripheral circulation. It has a direct effect on the blood flow to the penile arteries and veins, and is used in the treatment of erectile dysfunction and impotence. Combine with cinnamon in an infusion, or drink the tincture regularly for a few months

Damiana (Turnera diffusa)

Acts as an antidepressant and energy tonic and helps to combat chronic exhaustion and anxiety. It is also used to treat premature ejaculation, impotence, and a loss of interest in sex. Take in combination with other appropriate herbs as an infusion or tinctures.

Ashwagandha (Withania somnifera)

A traditional energy tonic from the Ayurvedic tradition, this herb is used to combat stress and as an aphrodisiac. Used in the treatment of chronic stress, anaemia, impotence, and infertility. Best taken as a tincture or capsules.

Ginseng (Panax ginseng)

The most famous of all energy or “chi” tonics from the Chinese tradition, ginseng has a long tradition as an aphrodisiac and to generally improve stamina and boost natural immunity and resistance to stress. Best taken as capsules, a tincture, or in soups.

Goji berries (Lycium barbarum)

Goji berries have established a reputation in the West as a “superfood”, and are used in traditional Chinese medicine as a blood tonic and to promote longevity. Eat the berries or combine the tincture with damiana as an energy tonic and as an aphrodisiac.

Schisandra (Schisandra chinensis)

A major tonic herb that acts to protect the liver, it is also frequently used as a sexual tonic and aphrodisiac. Combine with ginkgo to improve concentration, or with damiana to treat stress, erectile dysfunction, or loss of interest in sex. Best taken as a tincture.

Gotu kola (Centella asiatica)

A herb from the Ayurvedic tradition that is used as a tonic and to revitalize. Combine with ginkgo to improve memory and concentration and help erectile dysfunction, or with other aphrodisiac herbs to improve libido and general energy levels. Take as an infusion or tincture.

Nettle root (Urtica dioica)

Several studies have shown the root of this versatile herb to be of value in the relief of benign prostate hypertrophy (enlargement). Combine with saw palmetto and take as a decoction or tinctures.

Pumpkin seeds (Cucurbita spp)

Pumpkin seeds are a rich source of zinc, which is essential for reproductive health and for a healthy prostate and bladder in particular. Eat a few of the seeds every day, or take the cold-pressed oil, which is also an excellent source of omega fatty acids.

Botanically, this annual herb, which is the International Herb Association’s Herb of the Year 2015, belongs within the mint family (Lamiaceae) and known scientifically as either as Satureja hortensis (summer savory) or Satureja montana (winter savory).

Summer savory has been used to flavour food, and as a strewing herb for over 2000 years, the Romans introducing the herb to England where it was used both in cooking and medicinally. The Saxons named it savory for its spicy, pungent taste. The Latin name “satureja” comes from the word “satyr”, the mythical half-man half-goat. Legend has it that this was his herb.

Traditional uses

Winter savory is thought to have stronger antiseptic, aromatic, carminative, and digestive benefits – for instance in colic, flatulence, nausea and diarrhoea – than the summer variety. Savory is trditionally known medicinally as a carminative and a powerful digestive aid.

It is also traditionally used as an expectorant and the fresh leaves are an instant first aid for insect stings suffered while working in the garden. . In Elizabethan times, the leaves were crushed into poultices for the treatment of colds and chest ailments like asthma. A tea of savory can be helpful for diarrhoea and can also stimulate the appetite. Cherokee Indians used the herb as a snuff to cure headaches.

Savory as with other plants in the Lamiaceae family contain the essential oils carvarol, cineole, and thymol, which are known to be antioxidant and antibacterial, antiseptic, and antifungal applications. Therapeutic-grade oil has been determined to inhibit growth of Candida albicans. Savory can be used instead of sage and thyme for coughs colds and sore throats. The plan’s high levels of thymol mean that winter savory should not be taken during pregnancy.

Once thought to be a powerful aphrodisiac the monks of the Benedictine order were banned from growing it in their monastery gardens. Animal studies have since suggested that a daily oral dose of winter savoury could benefit cases of premature ejaculation and may even protect the testes from drug-induced damage.

Culinary uses

Described as having hints of both thyme and marjoram, all species have similar hot peppery flavours. With its pungent flavour, savory makes an effective and safe condiment to use for those on specialised, salt-restricted or bland diets.

Savory is used commercially as a flavouring in salami. This traditional mix flavours any dishes from the Mediterranean region especially pizza toppings, baked tomatoes or sprinkled over kebabs.

It combines well with thyme, rosemary, sage, bay or marjoram, and can be used with fish, chicken, meat, and vegetable dishes. Add just before the end of the cooking cycle to preserve its flavour.  Add savory to stuffing mixtures for roast poultry. Add savory leaves when cooking any vegetables of the brassica family (cabbage, kale, Brussels sprouts, cauliflower). The herb will improve flavour and reduce the odour.

Savory along with oregano, thyme, rosemary and marjoram is one of the five herbs combined and used in “Herbs de Provence” (see recipe below)

Other ways to use savoury in the kitchen include:

• Add when cooking dried beans and pulses as a digestive aid. Infuse wine vinegar with fresh sprigs and use in dressings for salads containing fresh or dried beans
• Freeze sprigs of fresh savory with green beans or peas ready for when you need them.
• Add a sprig or two to vegetables when cooking, instead of mint
• Bruise a sprig of savoury and add it to white wine to make a refreshing ‘pick-me-up’
• Dried savory can be mixed with other dried herbs – thyme, rosemary or marjoram. Finely powdered use it as an alternative to salt, or use as a herbal rub and marinade.
• Savory-infused honey is delicious on hot biscuits and muffins. Try stirring savory honey into baked beans, instead of brown sugar.

Try making your own Herbs de Provence mixture with the following recipe:

Herbs de Provence Blend

Use high quality dried herbs to get the best flavour

Ingredients

• 2 tablespoons dried thyme
• 2 tablespoons dried marjoram
• 2 tablespoons dried savory
• 1 tablespoon dried rosemary
• 2 tablespoons dried lavender flowers

Method

Combine the herbs and store in an airtight container. If you want to make a fine powder for rub or marinade run through a herb grinder or combine all ingredients in a blender process on a low to medium setting for about 10 seconds.

This chart is not comprehensive, but it does contain key herbs that help to combat a fever, reduce catarrh or inflammation, and boost natural immunity They work best if you take the opportunity to rest and reduce excess stress in your life.

If symptoms become serious or do not clear up in a couple of days, seek medical advice.

Garlic (Allium sativum)     

An excellent respiratory antiseptic and anticatarrhal. Take for all types of chest infections, bronchitis, colds, flu, ear infections, and for excess catarrh. Add to food or take capsules or make a cough syrup.

Mullein (Verbascum Thapsus)

A soothing expectorant for irritating coughs, tracheitis, and bronchitis. Helps to dispel excess catarrh. Combine with coltsfoot and take as an infusion. The macerated oil is a traditional remedy for earache: place on cotton wool and position in the outer ear.

Yarrow (Achillea millefolium)

Reduces the fever of colds and flu by promoting sweating, and also boosts natural immunity. It can be made into a traditional cold and flu tea when combined with .elderflower and peppermint; drink three times a day. Avoid during pregnancy.

Echinacea (Echinacea purpurea)

A natural antibiotic and immune booster, echinacea has been proven to shorten the duration of colds and flu. Best taken as a tincture, and combines well with elderberry. Use for coughs, colds, flu, earache, sore throats, and any infection or viruses.

Eucalyptus (Eucalyptus globulus)

A native Australian tree renowned for its antibacterial, decongestant, and immune-boosting properties. Add the leaves to hot water or use the essential oil and use as a steam inhalation or chest salve for colds, flu, catarrh, sinusitis, coughs, bronchitis, asthma, and throat infections.

Elecampane (Inula helenium)

An important herb for chest complaints, as it clears mucus off the chest and has a warming and tonic effect on the lungs. It is also antibacterial, so is great for lung infections. Use to treat any chest infection, bronchitis, asthma, or chronic cough. Take as a decoction or tincture.

Liquorice (Glycyrrhiza glabra)

An anti-inflammatory and expectorant herb, liquorice is well loved in Chinese and European medicine. Add liquorice powder or tincture to combinations of other appropriate herbs for coughs, catarrh, respiratory infections, and bronchitis.

Thyme (Thymus vulgaris)

A highly effective respiratory antiseptic and expectorant herb useful for infections that involve coughing. Used to treat throat and chest infections, bronchitis, pleurisy, and whooping cough. Take as an infusion or combine the tincture with other appropriate herbs.

Sage (Salvia officinalis)

An astringent and tonic herb that is excellent for the relief of sore throats. Use as an infusion or tincture to drink or gargle for sore throats, tonsillitis, laryngitis, and mouth or gum problems. Avoid during pregnancy.

Elderberry (Sambucus nigra)

A traditional remedy for both adults and children in the prevention and treatment of colds, coughs, and sore throats. Has an antiviral and immune-boosting action and is proven to shorten the duration of colds and flu. Take as a decoction, syrup, or tincture.

Many situations that need a first-aid solution – such as minor accidents and injuries, insect bites and stings, abrasions, and minor burns and scalds – will also benefit from the healing properties of a herbal remedy.

If you are in any doubt, seek urgent medical advice first. This chart is not comprehensive, but it does contain the key herbs for emergency aid.

Aloe vera (Aloe vera)

Highly effective soothing and cooling properties. Break off a leaf from a fresh plant. Split it open, and use the fresh gel to soothe rashes, minor burns, scalds, or sunburn. Alternatively, buy aloe vera juice.

Calendula (Calendula officinalis)

An antiseptic and healing herb. Combine the tincture with St John’s wort and dab onto spots, or dilute 1 teaspoon in half a cup of boiled water to use as an antiseptic; cleansing lotion for abrasions, or use as a healing cream.

Chamomile (Matricaria recutita)

Soothing and calming. Sip the tea to ease fevers, insomnia, and nausea, or sweeten with honey to relieve shock. The cooled tea can be used as a cooling and soothing lotion’ inflamed skin and rashes.

Comfrey (Symphytum officinale)

Traditionally known as “knitbone” because of its healing properties. Pound the fresh leaves into a pulp and apply as a poultice for sprains, bruises, and ulcers. Alternate apply as a macerated oil or cream.

Echinacea (Echinacea purpurea)

Known as “nature’s antibiotic'”, echinacea should be used whenever necessary to an infection. Dilute the tincture and use as a lotion for wounds, insect or animal bite stings. Also take internally to boost immunity.

Garlic (Allium sativum)

A pungent but effective kitchen herb with antiseptic and anti-catarrhal properties. Eat a raw clove twice daily to alleviate congestion and help prevent infections. A fresh cli rubbed onto an infected spot or boil is also effective.

Lavender (Lavandula angustifolia)

Healing, calming and anti-inflammatory, this versatile essential oil can be dabbed or the skin to relieve insect bites, sunburn or minor burns, and scalds. Inhaling the oil’ relieve shock, or dab a little on the temples to alleviate tension headaches or insomnia.

Plantain (Plantago lanceolata)

A naturally soothing herb with an antihistamine action. Bruise the fresh leaves and apply to rashes, insect bites, and stings to calm the irritation. Combine the tincture’ calendula as a healing mouthwash or for cuts and abrasions.

Slippery elm (Ulmus rubra)

Lines the stomach and reduces inflammation: mix with water and drink to relieve indigestion, gastritis and stomach upsets. Mix a little water into a paste to make a poultice to draw out splinters, boils, and abscesses.

Witch hazel (Hamamelis virginiana)

This plant is well known as an instantly cooling and soothing herb. Soak some cotton wool in distilled witch hazel and apply liberally to relieve discomfort from insect bites, bruises, minor burns, sunburn, and piles (haemorrhoids).

Stress, left unaddressed, can result in symptoms like anxiety, sleeplessness, headaches or stomach pains. It can even take its toll on the health of your skin and hair.

There are many herbs can help us to cope better with stress and relieve symptoms of depression, exhaustion, and tension. But to bring about lasting benefits, we must change our lifestyles and use remedies to support us during that change.

If you experience severe or long-standing emotional complaints make sure you speak to a qualified practitioner for professional help. This chart is not comprehensive, but it does contain the key herbs for emotional and mental well-being.

Oats (Avena sativa)

An excellent tonic for the nervous system, oats help to improve nervousness, exhaustion anxiety, and decrease stress. Eat as porridge every morning or use the tincture in combination with other appropriate herbs.

St John’s wort (Hypericum perforatum)

Proven to relieve the symptoms of mild to moderate depression, and also helpful in cases of SAD, anxiety, and exhaustion. Take as an infusion, tincture, or capsules. Not to be used in conjunction with any other medication without medical advice.

Lemon balm (Melissa officinalis)

An uplifting antidepressant and calming remedy. It lifts the spirits and calms anxiety, nervousness, and panic attacks. Also good for treating insomnia and headaches. This very safe, pleasant-tasting herb is suitable for everyone. Best taken as an infusion or tincture.

Vervain (Verbena officinalis)

A tonic herb that is strengthening for the nervous system and useful for the relief of tension headaches, depression, exhaustion, and stress. Combines well with lemon balm and skullcap. Take as an infusion or as tincture.

Skullcap (Scutellaria lateriflora)

An important nervine tonic with antispasmodic action that has mild sedative qualities. Useful in the treatment of stress, anxiety, overwork, migraine, and following an emotional shock. Combines well with lemon balm and chamomile. Use as an infusion or tincture.

Lavender (Lavandula angustifolia)

With its calming and sedative properties, lavender is useful in the treatment of restlessness, shock, and stress. Drink as an infusion combined with lemon balm to relieve tension headaches. Use the essential oil to relieve insomnia.

Passionflower (Passiflora incarnate)

A mild sedative herb that is excellent in the treatment of sleeplessness and anxiety. Combines well with chamomile to make an infusion for the relief of insomnia.

Ashwagandha (Withania somnifera)

A herb from the Ayurvedic tradition that is known as an adaptogen – helping the body to cope with the effects of long-term stress. Helps to restore energy and vitality to those suffering from exhaustion. Best taken as a tincture or powder.

Damiana (Turnera diffusa)

An effective antidepressant herb that helps to restore an enthusiasm and vitality for life. Use to relieve symptoms of anxiety and depression. Take as an infusion or tinctures combined with other appropriate herbs such as lemon balm.

Borage (Borago officinalis)

The phrase “borage for courage” indicates its use in strengthening the adrenal glands of those fatigued by long-term stress. Used for stress, depression, and exhaustion, but only for short periods of time and only under the advice of a qualified herbalist.