To relieve the typical minor ailments of winter, hot infusions are revealed as a great help. We propose plants that can be easily obtained in any herbalist and lend themselves to varied combinations to reinforce their action and offer different flavors.

When it is cold outside, when we have had to return home walking or driving in the rain or hit by a cold blizzard, many of us feel like warming up with the help of a good hot infusion that comforts.

HOW INFUSIONS HELP WHEN WINTER ARRIVES

Lovers of medicinal plants and regulars to herbalists know well that it is not necessary to settle for the classic cup of coffee or tea, because the range of herbal infusions appropriate for the time is wide and allows you to experiment with new sensations and flavors.

These are infusions that also help, if necessary, to alleviate some of the health problems of these weeks, such as untimely colds from which few manage to get out, coughing attacks and throat clearing, tenths of fever, asthenia, constipation and fluid retention, among others.

To make the infusion appeal, plants with a not particularly pleasant taste can be associated with fennel, mint or star anise.

7 VERY BENEFICIAL PLANTS FOR THE FIRST MONTHS OF COLD

Borage, with anise or mint, is a good infusion for the winter, very useful to relieve respiratory conditions and for its diuretic action. Other useful plants are pulmonary or horehound.

But in this case our proposal focuses on 7 well-known and diverse plants.

MALLOW (MALVA SYLVESTRIS)

The infusion of mallow is no less pleasant and very hot drink helps to quell coughing attacks and decongest the airways. It also helps fight constipation and gastric inflammation.

PROPERTIES OF MALLOW

• Mucolytic
• Demulcent
• Antiinflammatory
• Antitussive
• Laxative.

HOW TO TAKE MALLOW

In single or combined infusion, in syrup, tincture and liquid extract.

SAFFRON (CROCUS SATIVUS)

The infusion of saffron strands, of pleasant flavor, helps to gain appetite and to overcome the states of apathy and lack of motivation, so widespread in winter. However, it should be avoided in pregnancy and lactation.

PROPERTIES OF SAFFRON

• Nervous stimulant
• Antiasthenic
• Appetizer
• Digestive
• Carminative
• Antispasmodic
• Lipid-lowering.

HOW TO TAKE SAFFRON

Infusion of stigmas, in powders, as a food seasoning, and also in tincture and liquid extract.

The infusion of saffron strands helps to overcome apathy. Licorice root is used in case of constipation

LICORICE (GLYCYRRHIZA GLABRA)

Licorice root, in decoction, combined with fennel and cinnamon if you will, is ideal to combat digestive disorders and helps end constipation.

It is also useful in case of throat irritation and bronchitis (recommended for smokers), and leaves a good taste in the mouth.

PROPERTIES OF LICORICE

• Antiinflammatory
• Expectorant
• Antispasmodic
• Digestive
• Carminative
• Antacid
• Antibacterial
• Febrifuge.

HOW TO TAKE LICORICE

In decoction, powders, fresh plant juice, maceration, tincture and also fluid extract.

HAIRY (HIERACIUM PILOSELLA)

Hairy (Hieracium pilosella)

A little-known plant but much loved by herbalists is the hair.

Due to its high diuretic and purifying power, it is very useful to counteract the excesses of the holidays, help lower blood pressure and uric acid and urea levels, as well as combat febrile states in flu processes and bronchitis.

PROPERTIES OF VELOSILLA

• Diuretic
• Cleansing
• Uric acid and urea reducer
• Hypotensive
• Lipid-lowering.

HOW TO TAKE THE VELOSILLA

In simple or combined infusion, decoction of the root, tincture and liquid extract.

THYME (THYMUS VULGARIS)

Thyme infusions are well known to country people in our country. They have an intense flavor and multiple therapeutic virtues.

In winter they are ideal for fighting colds, flu processes, irritative cough, throat clearing and throat irritation, as well as pharyngitis and bronchitis.

They are no less valid for treating stomach disorders, slow and heavy digestion, gas and nausea.

PROPERTIES OF THYME

• Toning
• Digestive
• Carminative
• Appetizer
• Antiseptic
• Balsamic
• Choleretic
• Antispasmodic
• Anthelmintic.

HOW TO TAKE THYME

In decoction and infusion, tincture, liquid extract, drops of essential oil (externally) and in broth.

CHINESE ASTRAGALUS (ASTRAGALUS MEMBRANACEUS)

With a growing presence in Spanish herbalists, Chinese astragalus or huang qi is a good resource for Chinese herbal medicine to strengthen the immune system and promote the adaptation of the body to climate changes.

It is a good energy tonic, which improves physical endurance and protects from infections.

PROPERTIES OF CHINESE ASTRAGALUS

• Energetic
• Toning
• Immune stimulant
• Adaptogen
• Vasodilator
• Antiviral
• Antiseptic
• Diuretic.

HOW TO TAKE CHINESE ASTRAGALUS

Decoction, maceration, capsules and tincture.

LINDEN (TILIA PLATYPHYLLOS)

Many, in winter, more than gaining energy need to temper their nerves before the accumulation of problems. Linden is a classic remedy, very typical for this time of year, which helps combat anxiety attacks, insomnia, irritability and tachycardia.

It is indicated to hypertensive people and those affected by bouts of nervous hyperactivity. It is an effective sedative in nervous migraines and relieves menstrual pain.

PROPERTIES OF LINDEN

• Tranquilizer
• Antispasmodic
• Antimigraine
• Diuretic
• Sudorific
• Hypotensive.

HOW TO TAKE LINDEN

In single or combined infusion, liquid extract, tincture and capsules.

6 RECIPES FOR COMMON DISCOMFORTS

TO TAKE CARE OF THE VOICE AND THROAT: MARSHMALLOW, ERÍSIMO AND BORAGE

Marshmallow is an effective protector of respiratory mucous membranes, with balsamic, antitussive and anti-inflammatory effects. The erisimo is also an excellent balsamic and anti-inflammatory remedy. Borage is demulcent and sudorific.

The combination is ideal for inflammation that occur with hoarseness and sore throat.

HOW TO PREPARE IT:

A tablespoon of the mixture of the three plants in equal parts. They are boiled for three minutes, allowed to infuse for seven minutes and strained. If lemon juice is added, its action will be reinforced and the flavor will improve.

WHEN TO TAKE IT:

Two glasses, not very hot, when you get up and in the middle of the afternoon.

WHAT IT COMBINES WITH:

You can practice gargles with infusions of plantain, erisimo and chamomile, and rest.

FOR COLDS: VIOLET, PLANTAIN AND DROSERA

Violet is antitussive, anti-inflammatory and demulcent. The plantain is expectorant. Drosera is antiviral, antibacterial and antispasmodic.

HOW TO PREPARE IT:

A tablespoon of the three plants, in equal parts. Pour boiling water over the mixture and let stand for eight minutes. It is sweetened with thyme or eucalyptus honey.

WHEN TO TAKE IT:

Two or three cups a day, moderately hot, until symptoms disappear.

HOW TO ENHANCE IT:

It is important to stay in bed for a couple of days and drink plenty of fluids.

FOR THE FLU: ULMARIA, ELDERBERRY AND GINGER

Ulmaria acts as an antipyretic, analgesic and anti-inflammatory. Elderberry is an excellent sudorific and demulcent. And ginger is febrifuge, antitussive, expectorant and mucolytic.

HOW TO PREPARE IT:

One tablespoon of the mixture in equal parts per cup of water. Boil for three minutes, let stand another eight and add a teaspoon of thyme honey.

WHEN TO TAKE IT:

Three cups a day, the last one an hour before bedtime (or getting ready to sleep).

HOW TO ENHANCE IT:

It is necessary to stay in bed and drink fruit juices, rich in vitamin C, and hot vegetable broths.

FOR TONSILLITIS: LICORICE, MALLOW AND AGRIMONY

Licorice has anti-inflammatory, antibacterial and balsamic effects. Mallow is an excellent protector and repairer of mucous membranes, and acts against pus. Agrimony exerts an astringent and anti-inflammatory action.

HOW TO PREPARE IT:

One level tablespoon of the mixture, in equal parts, per cup of water. Boil for three minutes, let stand another eight and strain. A pinch of honey sweetens the preparation.

WHEN TO TAKE IT:

Three cups daily, at a moderately hot temperature, until the inflammation subsides.

WHAT IT COMBINES WITH:

Gargles with sage, agrimony and lemon juice and mists with myrtle or eucalyptus are effective.

FOR BRONCHITIS: MULLEIN, HOREHOUND AND ANISE

Mullein is demulcent, anti-inflammatory, antiasthmatic, antitussive and expectorant, ideal in case of mild bronchitis. Horehound is balsamic and febrifuge. Green anise is mucolytic, antiseptic and antispasmodic, apart from a good flavor corrector.

HOW TO PREPARE IT:

A level tablespoon of the mixture of the three plants, in equal parts, for each glass of water. Boil the preparation for about three minutes, leave it to rest for another seven and strain well, so that the mullein fluff does not pass, which could be irritating.

WHEN TO TAKE IT:

Up to three hot cups of tea a day.

WHAT IT COMBINES WITH:

Warm linen poultices on the chest help reduce inflammation.

FOR SINUSITIS: ELDERBERRY, MINT AND PINE

Elderberry flowers are sudorific, astringent and febrifuge. Scots pine buds have antibacterial, antiviral, antipyretic, antiseptic, expectorant and immunostimulant effects. Peppermint is antiseptic, antitussive, decongestant and mildly analgesic.

HOW TO PREPARE IT:

One dessert spoonful of the mixture of the three plants per cup of water. Boil for three minutes, let stand for another five and strain.

WHEN TO TAKE IT:

Two or three glasses a day, the last shortly before bedtime.

WHAT IT COMBINES WITH:

Inhalations of thyme and mint essence (two drops of each) are very effective.

The post Winter begins: 13 effective infusions to take care of your health in the cold months appeared first on FreeLifeHealth.

Unhealthy diet, physical inactivity, and social disconnection are important risk factors that could be alleviated through nature-based community interventions, such as working in a community garden.

The scientific study, conducted by researchers at the University of Colorado Boulder (United States) in collaboration with the Barcelona Institute for Global Health (IS Global) in Barcelona, shows that people who start gardening eat more fiber and do more physical activity, two ways to reduce the risk of cancer and chronic diseases. In addition, they also suffer less stress and anxiety. The results of the study have been published in the journal Lancet Planetary Health.

WORKING IN A GARDEN: HEALTH BENEFITS

The findings provide concrete evidence that community horticulture and gardening could play an important role in the prevention of cancer, chronic diseases and mental health disorders, explains Jill Litt, lead author of the study, IS Global researcher and professor in the Department of Environmental Studies at the University of Colorado Boulder.

Until now, we had the testimonies of people who take care of their garden and who say they feel better, but there were no studies that proved it. Some studies linked gardening to a healthier diet, but it wasn’t clear whether people who eat healthier have a fondness for gardens or whether they improve their caregivers’ diet.

To clarify this doubt, the researchers recruited 291 adults from the Denver area (Colorado, United States) who did not practice horticulture, with an average age of 41 years. In addition, more than half had low incomes. Half were assigned to a community horticulture group, while the other half formed a control group that had to wait a year to start growing a garden. Both groups conducted periodic surveys on their nutritional intake and mental health, underwent body measurements and wore activity monitors.

MORE FIBER, LESS INFLAMMATION, AND BETTER MENTAL HEALTH

People who worked in the gardens increased their fiber intake by an average of 1.4 grams (the minimum recommended intake is 35 g per day) compared to the control group. Fiber has a profound effect on inflammatory and immune responses, influencing health-dependent processes such as food metabolization, gut microbiota health, and susceptibility to diabetes and certain cancers. In addition, this group also increased their physical activity by an average of 42 minutes a week.

Participants in the study also reduced their stress and anxiety levels. It also improved social connection and time spent outdoors. “It’s not just about fruits and vegetables. It’s also about being in a natural outdoor space with other people,” Litt explains.

In conclusion, the study says, “community gardening can provide a nature-based solution, accessible to a diverse population, including new gardeners, to improve well-being and important behavioral risk factors for noncommunicable and chronic diseases.”

The research was funded by the American Cancer Society, the University of Colorado Cancer Center, the National Institutes of Health, the U.S. Department of Agriculture and the Michigan National Institute of Food and Agriculture Bioresearch.

WHAT ARE COMMUNITY GARDENS?

Community gardens are places where people farm collectively. Many are promoted by the municipalities and are intended for the elderly. They are also created by neighborhood associations and schools.

According to the study, the benefits are based on proximity to nature, access to tools to grow, consume and share food, opportunities for outdoor physical activity, contact with a network of neighbors with a shared interest in gardening and activity that promotes cognitive stimulation and encourages meaningful experiences.

Therefore, community garden networks could reduce risk factors for cancer and other chronic diseases and promote well-being.

The post People who grow a garden enjoy more physical and mental health appeared first on FreeLifeHealth.

After a hard day, many just want to get home, get in the shower, and then fall straight into bed and not get up until the next morning the alarm goes off.

If you wash your hair before, there is hardly enough time to air dry it. You may also not feel like using the dryer or want to do without it for ecological or energy-saving reasons.

But going to bed with wet hair can have negative consequences, although the myth that the cold is virtually guaranteed is not true.

DOES GOING TO SLEEP WITH WET HAIR MAKE YOU SICK?

One of the phrases of popular wisdom that you have surely heard often as a child is that you should always dry your hair with a hairdryer before going to bed. Otherwise, there would be a risk of catching a cold, as you start to catch the cold faster. However, this claim is not scientifically substantiated.

Colds don’t happen because people have or experience cold, they only develop when a virus has been contracted. These viruses spread through airborne droplets and on surfaces we touch when an infected person sneezes, coughs, or talks.

However, you can get a disease from sleeping with wet hair: a fungal infection on the scalp. Mushrooms find an ideal breeding ground on a damp scalp and an equally damp pillow.

On the one hand, they can be fungi that are naturally found on the scalp, such as the Malassezia fungus that can lead to dandruff and dermatitis, a skin condition.

In addition, there are other fungi, which also thrive in the hot and humid environment, which can cause serious infections in immunocompromised people and aggravate asthma symptoms. It is therefore advisable to sleep with dry hair.

SLEEPING WITH WET HAIR, WHAT DOES IT DO TO YOUR HAIR?

You’re also doing your hair a disservice if you don’t dry it out before bed. The reason is that hair is more fragile when wet. If you go to sleep with wet hair and roll over while sleeping, your hair is much more likely to break than when it’s dry.

There are also people who usually braid or tie wet hair during the night; This is another practice that can cause hair breakage.

The amount of stress your hair undergoes during the night also depends on how often you go to sleep with wet or undried hair.

Keep in mind that the individual nature of your hair plays a role. For example, chemically treated hair is more likely to break than untreated hair.

IF IN SPITE OF EVERYTHING YOU GO TO BED WITH WET HAIR

If you can’t avoid going to sleep with wet hair, the following tips can help you put as little pressure as possible on your hair and health:

• It prolongs the time that passes between washing your hair and going to bed, in this way, the hair can dry a little in the air.
• Use a conditioner, as it will help you seal the hair cuticle, reduce friction and facilitate hair detanglement. It will also help prevent hair breakage. There is evidence that coconut oil can help protect your hair against breakage.
• Make sure it’s not too cold in the bedroom. The ideal room temperature for sleeping is between 16 and 19 degrees. In a colder environment, hair takes longer to dry and bacteria have much longer to spread in the moist environment of the scalp and pillow.

The post Is sleeping with wet hair good or bad for hair and health? appeared first on FreeLifeHealth.