Herbal tea: what are their benefits?
What is a real herbal tea?
Herbal tea is a very accessible way to enjoy the benefits of herbal medicine. It consists of extracting aromatic compounds from plants by different methods of preparation such as maceration, decoction or infusion of plant material (fresh or dried flowers, stems, roots, leaves) generally in hot water.
As long as the plant is of good quality, herbal tea is a fairly reliable therapeutic tool. Whether the plant material is fresh or dried, the cells know how to maintain their integrity in the absence of water: a process that they use in particular in anticipation of periods of drought. They therefore retain their content of active ingredients for a long period and preserve them from mechanisms likely to alter them, such as oxidation. To be convinced of this, just rub lavender flowers or a dried mint leaf between your fingers and smell the aromas that emerge: these are the volatile principles (and in particular the essential oils). Roots, stems and seeds preserve them better than leaves and flowers.
Herbal tea can be prepared from fresh or dried plants. Most choose herbs in bulk or commercially sold sachets because they are more readily available.
| Maceration consists of soaking the plant material in cold water for several hours . The infusion consists of pouring hot water over the plant material and letting it soak for a few minutes. The decoction consists of boiling the water in which the plant material rests for a few minutes. |
How long can I store my herbal tea?
The lifespan of an herbal tea depends on both how the plant is treated (crushed, uprooted) and how it is stored. The more an herb is crushed, the less it will keep because it will lose more oils (due to a larger exposed surface). Herbs stored in airtight containers will keep longer than herbs sold in sachets. Although their flavors can last for months, the medicinal properties are due to the oils whose content decreases over time. This is why we recommend storing herbs in sachets for two to three months maximum, and whole herbs in an airtight container for about a year.
Certain plants are particularly used in herbal teas due to their supposed medicinal properties. Facilitate digestion, improve sleep, calm anxiety… Each would have an effect specific to its composition. If the researchers struggle to demonstrate these effects with certainty, they continue their examination, intrigued by their common prescription in the four corners of the globe. 5 herbal teas caught our attention because of their low side effects and the existing scientific literature on their subject.
Ginger tea for nausea
Ginger is a herbaceous plant that has a large fleshy rhizome with nodules and ramifications reminiscent of the shape of a hand. It has a strong aromatic smell and a pungent flavor, but it is above all its therapeutic properties that appeal. These are contained in the rhizome: an essential oil with terpene derivatives, active bitter ingredients called gingerols, a resin with a burning flavor as well as various organic acids. Reputed to be stimulating and eupeptic (= improves digestive health), ginger is indicated in states of fatigue, nausea as well as in intestinal problems.
What does scientific research say?
Scientific research on ginger has established a scientific presumption regarding nausea, provided by studies with an intermediate level of evidence. Its action against fatigue and intestinal problems is based on a low level of scientific evidence.
How to take it in herbal tea?
Ginger can be taken in the form of a decoction at the rate of a cup morning, noon and evening after meals. Boil 3 g of dried rhizome fragments in the amount of a cup of water for 20 minutes, then strain everything. Being almost completely harmless (allergic reactions and abdominal pain have rarely been noted), the treatment can be continued until the symptoms disappear.
Sources
Woolhouse M. Complementary medicine for pregnancy complications. Australian Family Physician. 2006;35(9):695. White B. Ginger: An Overview. Am Fam Physician. 2007;75:1689-1691. Jackson EA. Is ginger root effective for decreasing the severity of nausea and vomiting in early prgnancy? The Journal of Family Practice. August 2001;50(8):720. Chittumma P, Kaewkiattikun K, Wiriyasiriwach B. Comparison of the effectiveness of ginger and vitamin B6 for treatment of nausea and vomiting in early pregnancy: a randomized double-blind controlled trial. J Med Assoc Thai. 2007;90(1):15-19. Singleton G. Integrative management of nausea and vomiting. Australian Family Physician. 2007;36(9):733-734.
Lemon balm tea to counter anxiety
Burden of our modern society, anxiety, except in the most serious forms, can be treated with herbal medicine. Lemon balm, a plant with crinkle leaves with a very pleasant smell, is often indicated in this context because it is reputed to be a smooth muscle spasmolytic. Traditionally used since Theophrastus and Hippocrates, it contains in particular an essential oil with citrals, monoterpenic glycosides, mucilages and flavonoids. Its tranquilizing effect is sometimes compared to that obtained with benzodiazepines, but it is much less anxiolytic than a sleep inducer and analgesic.
What does scientific research say?
Scientific research on lemon balm has established a scientific presumption regarding sleep and anxiety, provided by studies with an intermediate level of evidence 1-3 . On the other hand, it could not establish evidence concerning cold sores (cold sores) for which it is sometimes recommended.
How to take it in herbal tea?
Very pleasant in herbal tea, lemon balm should not be used in case of alcohol consumption for more efficiency. Steep 2 to 4 tablespoons of lemon balm leaves in a cup of water for 5 to 10 minutes.
Sources
Muller S, Klement S. A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine. 2006;13:383-387. Brendler T, Gruenwald J, Kligler B, et al. Lemon Balm (Melissa officinalis L.): An evidence-based systematic review by the Natural Standard Research Collaboration. Journal of Herbal Pharmacotherapy. 2005;5(4):71-114. Gaby AR. Natural remedy for Herpes simplex. Altern Med Rev. 2006;11(2):93-101.
Peppermint herbal tea for irritable bowel syndrome
The medicinal use of peppermint dates back to antiquity, both in the East and in the West. It gives off a pleasant aromatic smell and is considered one of the key plants in digestive herbal medicine. The active compounds are mainly contained in the leaves: there is in particular an essential oil rich in menthol, a bitter principle, flavonoids and tannin. It is recommended when it is necessary to facilitate digestion and to fight against spasmodic states, difficult digestions, bloating and nausea.
What does the research say?
Scientific research on peppermint tea has established a scientific presumption regarding its effectiveness against irritable bowel syndrome, provided by studies with an intermediate level of evidence 1 .
How to take it in herbal tea?
Simply infuse 25 g of fresh or dried leaves in a liter of boiling water for 10 minutes or 5-6 fresh or dried leaves for a cup of boiling water for 5-10 minutes. It is recommended to drink a cup after each meal.
Sources
Jellin J, Gregory P, al e. Pharmacist’s Letter/Prescriber’s Letter: Natural Medicines Comprehensive Database. 9th ed. Stockton, CA: Therapeutic Research Faculty; 2007. Jellin J, Gregory P, al e. Pharmacist’s Letter/Prescriber’s Letter: Natural Medicines Comprehensive Database. 9th ed. Stockton, CA: Therapeutic Research Faculty; 2007.
Valerian herbal tea to improve sleep
Reputed to be “the most perfect plant tranquilizer” since antiquity, valerian is a large perennial plant with a short root covered with many blackish threadlike roots. The latter give off a very characteristic unpleasant odor when they dry, but which curiously attracts cats: it is no coincidence that it was once nicknamed “catnip”. It is these roots that contain the active ingredients such as essential oil (in particular bornyl isovalerate), acids (including valerenic acid) and alcohols (including valenol). It is often recommended in case of irritability, anxiety, sleep disorders (especially sleep onset insomnia) or in addition to chemotherapy or smoking cessation.
What does scientific research say?
Scientific research on valerian has established a scientific presumption regarding its anxiolytic ability and aid in falling asleep, provided by studies with an intermediate level of evidence 1-6 . Opioids, alcohol, and benzodiazepines should be avoided when taking valerian.
How to take it in herbal tea?
Valerian can be taken in the form of a decoction (boil 40 g of crushed dried roots in a liter of water for 20 minutes and strain) and in the form of an infusion (infuse 20 g of well crushed dried roots in a liter of boiling water for 20 minutes and strain). Drink a glass after each meal or before going to sleep.
Sources
Abebe W. Herbal medication: potential for adverse interactions with analgesic drugs. Journal of Clinical Pharmacy and Therapeutics. 2002;27:391-401. Muller S, Klement S. A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine. 2006;13:383-387. Larzelere MM, Wiseman P. Anxiety, depression, and insomnia. Prim Care Clin Office Pract. 2002;29:339-360. Miyasaka L, Atallah A, Soares B. Valerian for anxiety disorders (Review). Cochrane Database of Systematic Reviews. 2006(4):1-14. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine. 2006;119:1005-1012. Wheatley D. Medicinal plants for insomnia: a review of their pharmacology, efficacy, and tolerability. Journal of Psychopharmacology. 2005;19(4):
A nettle tea as an analgesic
Often referred to as “weeds,” nettles are renowned for their powerful medicinal effects. Already acclaimed in the Middle Ages, especially for haemorrhages and to “purify the blood”, they have the particularity of synthesizing substances that are nevertheless specific to the animal kingdom, such as formic acid, serotonin or acetylcholine. Their diuretic properties make them useful in the complementary treatment of gout. Many herbalists consider it to be an anti-inflammatory and analgesic plant.
What does scientific research say?
Scientific research on nettle has established a scientific presumption regarding its diuretic capacity as well as its effectiveness in the treatment of benign prostatic hypertrophy, provided by studies of intermediate level of evidence. On the other hand, it has not yet proven its interest in pain management.
How to take it in herbal tea?
Gastrointestinal discomfort or allergies are possible but rare side effects. Steep 2-3 spoonfuls of dried roots in a cup of hot water for 5-10 minutes.
The preparation time required by the herbal tea or its sometimes disconcerting taste can put off some people: it is also possible to benefit from these natural products in the form of micronized dry powder or capsules.
| References
Donadieu Yves, My natural pharmacy, The best soft therapies for your daily health, Robert Laffont Editions, 686 p. Morel Jean-Michel, Practical Treaty of Phytotherapy, Editions Grancher, 619 p. |
Sources
Safarinejad MR. Urtica dioica for treatment of benign prostatic hyperplasia: A prospective, randomized, double-blind, placebo-controlled, crossover study. Journal of Herbal Pharmacotherapy. 2005;5(4):1-11. Dvorkin L, Song KY. Herbs for benign prostatic hyperplasia. Ann Pharmacother. 2002;36:1443-1452. Chrubasik JE, Roufogalis BD, Wagner H, Chrubasik SA. A comprehensive review on nettle effect and efficacy profiles, part 1: Herba urticae. Phytomedicine. 2007;14:423-435
