Healthy herbs have long held an important place in our wellness. Prized since ancient times, today we even more depend on them to purify our body, mind, and soul! Of course, we all use herbal parts in our daily lives, one way or the other, whether for their fragrance, for their healing power, or in lovely recipes. Herbal benefits are many; be it for spiritual reasons or to spice up your taste buds, or as a home remedy for ailments like a cold, or sore throat… herbs are handy for each need!

Although, herbs have been in use in our diet since antiquity, they have taken the center-stage of nutrition in the scientific world for their potential health benefiting and detoxification properties.

Why herbs in our diet?

Herbs contain unique anti-oxidants, essential oils, vitamins, phyto-sterols and many other plants derived nutrient substances, which help equip our body to fight against germs, toxins and to boost immunity level. Herbs are, in fact, medicines in smaller dosages.

Essential oils in herbs have been found to have anti-inflammatory function by inhibiting the enzyme cyclooxygenase (COX), which mediates inflammatory cascade reactions in the body. The enzyme-inhibiting effect of essential oils in herbs makes it an important remedy for symptomatic relief in individuals with inflammatory health problems such as rheumatoid arthritis, osteo-arthritis and inflammatory bowel conditions like ulcerative colitis.

Many unique compounds in the herbs have been found to reduce blood sugar levels in diabetics.

Controlled-epidemiological studies have shown that certain compounds in garlic like those that thiosulfinates (allicin) can bring significant reduction in total cholesterol and in blood pressure and thereby helps prevent coronary artery disease and stroke risk.

Curcumin, together with other antioxidants in the turmeric, has been found to have anti-amyloid and anti-inflammatory properties. Thus, it is thought to be effective in preventing or at-least delaying the onset of Alzheimer’s disease. The volatile oils, vitamins, and antioxidants in the herbs have cytotoxicity action against prostate, pancreatic, colon, endometrial etc., cancer cells.

The chemical compounds in the herbs have been found to be anti-spasmodic, carminative, diaphoretic, analgesic, aphrodisiac, deodorant, digestive, antiseptic, lipolytic (fat and weight loss action), stimulant and stomachic actions when taken in appropriate dosage.

Herbs are a great addition to food, not just because they add special flavor and spicy taste to our food, but they also contain many anti-microbial substances that help keep our food protected from these agents. Healthy herbs are used in small amounts while preparing recipes; actually, they provide flavor rather than substance to food.

Fresh leaves are being used in the preparation of soups and herbal sauces. Chopped, fresh herb leaves can impart richness to vegetable as well as fruit salads. Along with other spicy items, selective healthy herbs are being used to enhance the flavor and taste of vegetable, chicken, fish and lean meat dishes. Also, some herbal leaves and plant parts are increasingly being used as popular flavor drinks.

Herbs are packed full of goodness as well. Here are the benefits of the most common herbs grown in your garden:

• Rosemary: Rosemary is a rich source of antioxidants and anti-inflammatory compounds which help boost the immune system and improve blood circulation.
• Mint: Mint helps soothe nausea and calm digestive issues. It is also high in antioxidants.
• Oregano: Oregano is rich in antioxidants and has antibacterial and antiviral properties.
• Thyme: Thyme helps with respiratory issues. It is also high in antioxidants and has antibacterial and anti-fungal properties.
• Parsley: Parsley is rich in vitamins A, C and K, improves digestion and is a natural diuretic. It is also high in antioxidants and has antibacterial properties.
• Sage: Sage helps balance cholesterol and is rich in antioxidants.
• Chives: Chives improve digestion and are high in antioxidants.
• Basil: Basil is rich in antioxidants and has anti-inflammatory and antibacterial properties.
• Dill: Dill boosts digestion and is high in antioxidants. It also has antibacterial, anti-inflammatory and antimicrobial properties.

You may have noticed some repetitive benefits such as herbs being rich in antioxidants. Antioxidants help to protect your body from free radical damage triggered by stress and environmental toxins. So, toss some fresh herbs into your cooking to give yourself both a boost of flavor and nutrition!

Resources: nutrition-and-you.com and http://www.mapleandmango.com/growing-a-herb-garden-health-benefits-of-herbs/

Keeping It Cool!

 By Dr. Korin Hudson

Summer is in full swing, which means more time spent outdoors – sports, camp, exercise and more! With all of these activities comes a dramatic increase in the risk of heat illness, especially in the 90+ degree days we’re forecasted to have in DC/Baltimore.

Heat illness is a spectrum of disorders due to environmental exposure to heat. It includes significant conditions such as heat cramps, heat syncope (or fainting from the heat), and heat exhaustion, as well as the more critical condition known as heat stroke.

We have tips from MedStar Health’s Dr. Korin Hudson, an emergency and sports medicine physician, and official team physician to the Washington Wizards, Washington Mystics Georgetown Athletics to help keep you safe this summer.

KEY FACTS ON HEAT ILLNESS

• Heat stroke can be deadly for athletes of all ages and levels. Even the fittest and healthiest people need to watch out for signs of heat illness.
• Sun exposure contributes to heat illness. More than just heat and humidity, the radiant effect of sun and heat absorbed into surfaces like blacktop and artificial turf can contribute to heat illness.

TIPS TO STAY SAFE

• Don’t exercise during the heat of the day (10:00am – 4:00pm). Early mornings or evenings are best.
• Wear loose, light fitting, moisture wicking fabric to help your body stay cool.
• Hydrate before and during activity. Drinking plenty of water is key!
• Have an emergency plan; train with a buddy, consider cooling methods and have a plan (cool space, water/ice tank, or call 911)