By Lisa M. Belisle, MD, MPH
Originally published 2009 Farmers' Almanac

Mimi’s garden is a magical place. My daughter has spent many an autumn afternoon there, blissfully arranging flowers and pressing cider under the watchful eye of our family friend. Twelve-year-old Abby is learning what people have known for centuries: gardening is good for the soul. What she may not realize is that exercising one’s green thumb may be equally advantageous for the body. 

Plants have been a part of healing traditions for millennia. The Middle Eastern Sumerians first noted the medicinal use of thyme and caraway more than five thousand years ago. 

Many cultures continue to rely on nature’s bountiful botanicals. Herbal apothecaries are an important part of Traditional Chinese Medicine (TCM) and India’s Ayurvedic system. Use of herbs, sometimes called phytotherapy, is also popular in Europe: more than 65% of Germans partake of this practice. 

Modern biomedicine has benefited greatly from the practice of herbalism. According to one source, more than 120 mainstream medicines have plant origins. These include aspirin (from Willow bark, or Salix purpurea) and cancer-fighting tamoxifen (from Pacific yew, or Taxus brevifolia). 

Plant potency can have its pitfalls: many medicinal herbs have side effects. Ongoing use of St. John’s wort (Hypericum perforatum), for example, can cause sun-sensitivity. Some plants interact with other substances, or are potentially toxic. Garlic and certain Vitamin K-rich greens can exaggerate the effects of blood thinning prescriptions, while kava kava(Piper methysticum rhizome) has been linked to liver failure. 

Understanding the health impact of plants can require years of education. In Germany, physicians receive specific training in phytotherapy, and undergo a test of their knowledge before prescribing herbs to patients. Many American states require TCM practitioners (also called acupuncturists) and Naturopathic Doctors (physicians with special training in herbs and supplements, also called N.D.s) to attend accredited schools and pass licensing exams. 

It is possible to grow (and use) your own herbs safely without having an advanced degree—though there are some caveats. Longtime gardener Mary Webber (also known as Mimi) cautions, “People shouldn’t try to dose themselves.” Individuals who are taking medications, have known illnesses or are pregnant should seek the counsel of a knowledgeable health care provider. It’s also reasonable to: 

• Start slowly. Experiment with one healing plant at a time to avoid getting overwhelmed. 
• Do your research. Is the herb you are considering safe? Effective? Much of the information about garden herbs is anecdotal. More work has been done on concentrated herbs (those sold over the counter). For more information, visit www.naturalstandard.com). 
• Harvest the correct plant. Remember the Spanish proverb that cautions “More grows in the garden than the gardener knows she has sown.” 
• Pick the right parts. Some remedies require roots; others, leaves. Know what you need. 
• Prepare the harvested plant correctly. Improper herb drying can yield a moldy, unusable mess. 
• Let your medical care provider know that herbs are a part of your wellness routine. 

Healthy adults who wish to experiment with herbs can begin by doing their homework. Webber suggests investing in a reputable reference book, such as The Healing Herbs: the Ultimate Guide to the Curative Power of Nature’s Medicines by Michael Castleman (Bantam Books, 1995). Many accomplished herbalists also offer hands-on sessions. Gail Faith Edwards, author of Opening Our Wild Hearts to the Healing Herbs (Ash Tree Publishing, 2000), holds regular classes at her mid-coast Maine farm. 

Each of the herbs below has been labeled “Generally Recognized as Safe” by the U.S. Food and Drug Administration, or “Likely Safe” by the Natural Medicines Comprehensive Database, when taken in amounts commonly found in food. Some of these should not be used by children, while pregnant or nursing, or if taking certain medications. Visit www.naturaldatabase.com for more information. 

Whether you add heart-easing blooms to your plate, or breath-easing parsley to your mouth, your body will benefit from the greening of your garden. As will your soul. Just ask Abby—or Mimi. They can tell you that “More grows in the garden than the gardener knows she has sown…”

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READY TO GROW?

Try one of the following herbal approaches… 

Headaches: Several compelling studies have demonstrated that feverfew (Tanacetum parthenium) is effective at migraine prevention. It can be grown outdoors, or placed inside the house for year-round use. Chew two fresh or frozen leaves daily. A member of the Asteraceae/Compositae family (which also includes ragweed), feverfew can cause allergic reactions in sensitive individuals. 

Indigestion: Many culinary herbs have a soothing effect on the belly. Experiment with caraway and coriander as part of your cooking regimen, or sip peppermint (Mentha piperita) tea after meals. Find yourself with leftover mint? Add fresh sprigs of the plant to a foot bath when fighting a cold. For tension headaches, try applying peppermint oil to the forehead and temples. 

Congestion: A potent food preservative, robust rosemary (Rosmarinus officinalis) can also be used to clear the nasal passages. Steep a few sprigs in a steam bath, or add one teaspoon of crushed herb per cup of boiling water for a drinkable infusion. Bring rosemary inside during the winter, and enjoy its insect-repelling properties. 

Stress: Calming Chamomile (Matricaria recutita) is one of our most beloved herbs. Try adding 3 teaspoons of flowers to boiling water and steeping 10-15 minutes for tea, or a few handfuls of flowers to bathwater. Like feverfew, chamomile is possibly allergenic. Chamomile’s flower friend, sweet violet (Viola odorata), is also thought to be good for calming the nerves, thus earning it the nickname “hearts-ease.” Add some of its Vitamin A- and C-rich blooms to your spring salads for a tasty (and lovely) treat. 

Gas: Revered for its pickling prowess, dill (Anethum graveolens) is a digestive tract dynamo. For gas, steep 2 teaspoons of seeds in 1 cup of boiling water for ten minutes, and drink three times a day. Chew on ½ teaspoon of seeds to benefit from its breath-freshening effect. 

High Blood Pressure: Garlic (Allium sativum) is one of the world’s oldest medicinal plants. Though studies are mixed, there is some evidence that using adequate amounts of this so-called “stinking rose” may be effective in lowering blood pressure and possibly cholesterol levels. Start with one clove daily. Worried about garlic breath? Break out the dill—or parsley (see below)! 

High Cholesterol: Also known as oatstraw, oats (Avena ructus), are good for what ails you. Look no farther than your local supermarket for help with high cholesterol. Two servings of oats daily can lower total cholesterol and LDL (low density lipoprotein), and keep blood sugar stable. Surprisingly easy to grow, oatstraw can be made into nourishing tinctures and teas that are reputed to help keep the nervous system in check (see Susun Weed’s Wise Woman Herbal: Healing Wise, Ashtree Publishing, 1989). 

Recovery from Surgery or Illness: Chickweed (Stellaria media) can be cooked, added to salads or made into teas. Its leaves are awash with vitamins and minerals. Chickweed is also useful externally. Biodynamic gardener Cordelia Lane, of New Elm Farm (www.newelmfarm.com), uses chickweed in her ‘Eartha’s Herbals’ skin salves. 

Sour breath: Munch a small bunch of chlorophyll-rich parsley (Petroselinum crispum) after eating and bad breath will be a thing of the past. Avoid harvesting wild parsley unless you are an experienced herbalist: several potentially poisonous plants have a similar look.