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Herbalism at home: Top 5 kitchen herbs and spices

Sebastian Pole

I started Herbal Reality in 2020 to share traditional, scientific and practical insights into herbal medicine that informs a deeper understanding of the power of plants and clinical herbalism.

Along with my herbal studies and clinical practice, much of what I have learned about the intricacies of the herbal world has come from my time with Pukka Herbs that I co-founded in 2001.

I have travelled to hundreds of organic farms around the world pioneering sustainable herbal value chains, rigorous quality systems and a regenerative approach to business.

I now work with Earthsong Seeds, a medicinal seed project in the UK growing over 100 species to encourage the tradition of the self-empowered apothecary; growing and making health-remedies yourself. I am also a trustee of Earthsong Foundation and serve on the Advisory Board of the American Herbal Pharmacopoeia.

I have written Ayurvedic Medicine: The Principles of Traditional Practice, A Pukka Life, and Cleanse, Nurture, Restore with Herbal Tea.

One of the wonderful things about herbalism is that it is so accessible. We can make nutritious foods that are both delicious and healing. In this article we share some of the finest culinary herbs and their medicinal properties.

Cinnamon bark (Cinnamomum spp)

Spicy and sweet with a heating and drying quality, cinnamon is a renowned spice for invigorating circulation and warming digestion. Recent research has validated its age-old use for reducing blood sugar levels and resisting weight gain. It’s a true tonic that protects and brings strength.

Herbalism at home Top 5 kitchen herbs and spices

Traditional descriptions of cinnamon emphasised its warming qualities as well as its role in helping digestion. Consider using cinnamon for any conditions where you feel the cold, for example in respiratory infections, joint pains, and particularly if you want to help with a digestive problem where you instinctively look for warmth (such as where symptoms are helped by a hot water bottle).

It has long been used as a women’s remedy, for menstrual and other pains, especially when these are relieved by warmth. Cinnamon combines especially well with ginger. A fresh ginger and cinnamon tea will provide instant relief and even healing at the first sign of a cold, chest or upper respiratory infection. Cinnamon is particularly useful if you are recovering from an illness or chronic fatigue condition, and again especially when you are feeling the cold. It will help restore a healthy appetite and reduce the many digestive and abdominal problems that are associated with being run down.

Most of the traditional reputation for cinnamon has yet to be tested by modern research.  Published papers focus on prospects that different species of cinnamon may affect blood sugar control, particularly in diabetic conditions. 

Here there is evidence that cinnamon reduces tissue resistance to insulin, decreases inflammatory markers, and lowers glucose, lipids, and blood pressure in people with ‘metabolic syndrome’ (‘insulin resistance’ or pre-diabetic state) (2). There are similar benefits in people with fatty liver problems and even with healthy subjects. An interesting extension of this benefit is to polycystic ovary syndrome, which is marked by disturbances in blood sugar control. Women may also find cinnamon helpful to relieve menstrual pains (4). Recently, other trials have explored the beneficial prospects of cinnamon in Alzheimer’s disease (3), arthritis, and arteriosclerosis.

Diabetes

A triple blind randomised controlled trial was carried out to investigate the efficacy of cinnamon supplements in patients with type 2 diabetes mellitus. 140 patients with the conditions were randomly assigned either cinnamon bark powder or placebo in 500 mg capsules. Dosage was taken twice a day for a period of 3 months. 

The results shat that cinnamon improves; anthropometric parameters, glycemic indices and lipid profile in patients with type II diabetes. There was a significant improvement, specifically seen in patients with higher baseline BMI (1).

Alzheimer’s

A comprehensive review was carried out on the available data from a number of scientific databases to investigate the effects of a number of cinnamon polyphenols with oxidative stress and pro-inflammatory signalling pathways in the brain, with a view to understanding how cinnamon may benefit in Alzheimer’s disease. A number of interesting correlations and findings were discussed, including one in which there is a possible connection between diabetes and Alzheimer’s disease. The review discusses a number of mechanisms by which cinnamon and its compounds are repeatedly found to have neuroprotective properties via a number of different mechanisms (3). Further research is required to identify the therapeutic efficacy and safety for using cinnamon in Alzheimer’s disease, particularly using clinical trials.

Sebastian Pole

I started Herbal Reality in 2020 to share traditional, scientific and practical insights into herbal medicine that informs a deeper understanding of the power of plants and clinical herbalism. Along... Read more

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