women-do

Rich in anti-inflammatory antioxidants, polyphenols and flavonoids, a close cousin to the famous skincare ingredient  – calendula – is gaining a reputation of its own. 

Though the therapeutic properties of dandelion are often most closely associated with roasted dandelion root tea, the entire plant is chock-full of beneficial components. 

Both dandelion flower and leaf extracts, for example, protect against UVB-related photoaging and senescence (aging at the cellular level). (1) This is likely due to the high antioxidant content, which helps counteract free radicals. 

Though dandelion-infused oil can be used directly on skin, many people prefer to thicken it into a salve that’s both portable and deeply moisturizing. The easy dandelion salve recipe below soothes skin irritations while nourishing dry skin, making it an all-purpose healing balm that’s perfect for use as a:

face moisturizer

chapped-lip balm

owie salve

bug bite balm

burn salve

diaper rash balm

gardening salve

balm for rough elbows and cracked heels

Essential Oils That Complement Dandelion

For an all-purpose healing balm, I like to use kid-safe essential oils like lavender, frankincense, chamomile and tea tree. 

For a relaxing muscle rub, black pepper, copiaba, and lavender essential oil are good choices, too.

Safety Considerations

According to the Botanical Safety Handbook, dandelion is a Safety Class 1A herb – the safest rating possible. There are no known contraindications for pregnancy, nursing, or use with children.

As always, please check with your healthcare provider before using any herbal remedy.

Want more research-backed natural remedies?

No problem, I’ve created a free ebook for you – Kitchen Apothecary: 25+ Natural Remedies Using Ingredients From Your Pantry – as a gift for signing up for my newsletter. You’ll also get updates when I post about safe essential oils for pregnant/breastfeeding mamas, exclusive gifts and coupons (I was able to give away a jar of free coconut oil to anyone who wanted it recently!), plus other goodies.

The sky is blue, racecar spelled backwards is still racecar, and in most cases heartburn is caused by low stomach acid, not high. Yes, seriously. After testing thousands of heartburn patients at his Tahoma Clinic, Jonathan Wright, M.D., concluded that excess stomach acid is not the problem in over 90% of cases. (1)

In this article I covered what he (and many others) say is the most common cause of heartburn, plus how acid blocking medications such as proton pump inhibitors can:

Decrease our ability to resist infections

Cause nutritional deficiencies

And even increase our risk of certain diseases.

Fortunately, according to Dr. Wright: 

In cases of mild to moderate heartburn, ‘acid indigestion,’ bloating, and gas, actual testing for stomach acid production at Tahoma Clinic shows that hypochlorhydria (too little acid production) occurs in over 90 percent of thousands tested since 1976. In these cases, a “natural strategy” is almost always successful.” (1)

As always, I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. I’m just a former heartburn sufferer passing along information I’ve found helpful from respected physicians, clinical studies conducted by places like Johns Hopkins University, and articles from Scientific American and the Mayo Clinic.

Please talk with your healthcare provider about what approach is best for you, especially if you have frequent heartburn. Now that we’ve got that out of the way, let’s jump in!

Baking Soda Vs. Apple Cider Vinegar for Heartburn

If you’ve ever googled home remedies for heartburn, you’ve probably noticed that baking soda and apple cider vinegar are the top two recommendations. Like over-the-counter and prescription acid blockers, baking soda eases heartburn symptoms (such as a burning sensation or sour taste in the mouth) by lowering stomach acid levels. 

As a short-term strategy it can be helpful for relief, but as discussed my previous article most people actually need MORE acid, not less. 

How do we know if we have low stomach acid?

A doctor’s office can measure acid levels using the Heidelberg, which involves swallowing a capsule that contains a pH sensor and a radio transmitter that reports findings to a receiver located outside the body. After the results are recorded, the capsule can either be removed via the mouth or expelled via stool. 

In addition, some doctors look for anti-parietal cell antibodies, which are autoimmune cells that attach stomach acid producing cells. 

However, my functional medicine doctor asked that I do a simple at-home procedure before deciding whether to do additional testing. Here are the steps: 

1. First thing in the morning, right after waking, stir 1/4 teaspoon of baking soda into 1/2 cup water and drink it. 

2. Set a timer and make a note of how long it takes to burp. If five minutes pass, stop timing. 

The idea is that if you mix an acid (hydrochloric acid, aka stomach acid) with an alkaline base (baking soda), the two will react with each other to make carbon dioxide gas, which will then cause burping. Ideally a burp occurs within three minutes. If it takes a long time to burp or no burp occurs, it may mean that stomach acid levels are low. 

My doctor asked that I repeat the process for 3-5 mornings in order to make sure the result was consistent. 

It’s important note that this is not a diagnostic test and should not be considered a replacement for one. However, some practitioners (including mine) find it to be a helpful tool for gaining insight about digestive function. 

Lifestyle Changes & Home Remedies for Heartburn Relief

Two of my favorite resources on this subject – Why Stomach Acid Is Good For You: Natural Relief from Heartburn, Indigestion, Reflux and GERD and The 30 Day Heartburn Solution – offer lifestyle change and natural remedy suggestions that have worked for their clients. I’ve summarized the main ones below. 

1 – Remove dietary triggers

You probably already know a few foods that trigger heartburn for you – coffee, citrus fruits, alcohol, onions, spicy foods, etc. Peppermint and spearmint, although helpful for digestion in some cases, are both thought to weaken the lower esophageal sphincter (LES) and contribute to heartburn.

Some foods, like carbonated drinks, may increase intra-abdominal pressure and push on the LES, which as we discussed in my previous post is the valve that protects the esophagus from stomach acid.

However, some triggers may not be quite as obvious. In this article, Chris Kresser LAc. explains why carbohydrates and fiber may contribute to some cases of heartburn, then discusses the potential benefits of temporarily reducing carbohydrate and fiber intake.

Other foods don’t weaken the LES, but are thought to directly irritate the esophagus. In general, it is recommended that known irritants be avoided for at least a little while. Some people say forever, but I personally reintroduced many of my “triggers” with no problem after I started feeling better.

Also, according to Dr. Wright, certain drugs – aspirin and ibuprofen, for example – are considered esophageal irritants. Others, such as calcium channel blockers, can reduce lower esophageal sphincter tone (aka weaken the LES). (2)

2 – Increase stomach acid levels

If “this sounds like throwing gasoline on smoldering embers, that’s right, it does sound like it, but in fact it’s not,” says Dr. Wright. (1)

He adds that, “Not only does this strategy work to eliminate heartburn and GERD [gastroesophageal reflux disease], it often goes a long way toward restoring and nutrient deficiencies and repairing the gastric bacterial barrier, not to mention the intestinal barrier.” 

Three ways to support healthy stomach acid levels are: 

Apple cider vinegar or lemon juice

Digestive bitters

Hydrochloric acid (HCL) supplements

Apple Cider Vinegar or Lemon Juice

One of the easiest ways to increase stomach acid levels is to drink a little apple cider vinegar or lemon juice right before a meal. Both are traditional folk remedies for indigestion, most likely due to their acid content and the presence of enzymes that support digestion. (Pasteurized apple cider vinegar does not contain live enzymes, but raw apple cider vinegar does.)

One thing to be aware of, however, is that according to Dr. Wright, “gradually increasing quantities of lemon juice (citric acid) or vinegar (acetic acid) will often relieve some or even all symptoms. This is supported by the common practice in some cultures of treating gastric discomfort with lemon juice or vinegar. Unfortunately, even though symptoms may be improved, actual nutrient digestion and assimilation are not improved nearly as much as with HCL.” 

To Use: Most often, individuals add 1-2 teaspoons apple cider vinegar or lemon juice to a little water and drink just before meals. If needed, the amount is gradually increased until the individual determines the optimal amount for their body.

As a mom of three, I’ve cared for my littles through everything from bug bites to broken bones. When they’re sick or hurt, they immediately come to me with the expectation that I’ve got something in my home first aid kit + natural remedy stash to help them . . . and usually I do. 

There have been times, though, when something came up and I realized I needed something that I didn’t have and couldn’t be picked up around the corner. 

With that in mind, I thought I’d share the tools and supplies that I’ve found most helpful over the years. 

Why Every Family Should Have A Home First Aid Kit

A well-stocked first aid kit + remedy stash is vital for responding effectively to common injuries and illnesses. I keep one kit in my home that I’ve customized to meet my family’s needs, and I also keep a basic pre-made kit in my car for emergencies.

I’ve used them for: 

Minor injuries or illnesses

Stabilizing a more serious injury before taking my child in for medical care, such as using a triangular bandage to make a sling for a suspected broken collarbone and then immediately heading to the hospital for assessment and care

Partnering with my family doctor to care for things at home under medical guidance. In the past year or so we all had what I shall call “the crud” and unfortunately it was during a time when getting an in-person doctor’s appointment was nearly impossible. Instead, I  met with my functional medicine M.D. over video chat and implemented his recommendations at home. His approach included supportive supplements, which I had stocked in my remedy stash. 

Though usually I am comfortable addressing situations at home, as I’ve mentioned there are also times when I absolutely reach out to our family doctor for input on a situation. I recommend that you do too if you’re not sure how to proceed. As always, this is not medical advice and none of these statements have been evaluated by the FDA.

My Home First Aid Kit Essentials

In addition to the basic first aid supplies and home remedy ingredients I’ll cover below, there are a couple of tools I’ve found to be very helpful: 

Otoscope With Camera 

When kids have earaches, home remedies like garlic and mullein oil can be very soothing. However, it’s important to make sure the eardrum is intact before using any kind of drops, which is why years ago I invested in this Dr. Mom Otoscope. 

Developed by an ER doctor, it comes with a series of photographs that show what a perforated eardrum, ear infection, eardrum with tubes, and normal eardrum look like. 

The downside of the Dr. Mom Otoscope is that you can’t show your doctor what you’re seeing. That’s why I eventually switched to this high definition otoscope with a camera. It connects to your phone, can take pictures, and is super easy to use. 

Some reviewers have pointed out that the app needed to use it asks for unnecessary personal data which concerned me, so I downloaded it and then went to to my privacy settings to turn off permissions. I found that it wasn’t requesting all the info reviewers were saying, but I did turn off everything except for access to photos so that it can store pictures. 

If you’d rather not use an app but do want to be able to take pictures to send to your care provider, this otoscope with camera is app-free. 

Pulse Oximeter

This year when my family had some respiratory stuff going on, my doctor asked that I monitor our oxygen saturation levels at home and keep him updated. 

Pulse oximeters are non-invasive monitors that are placed on a fingertip to measure oxygen saturation levels and heart rate. There are some things to know about how to take accurate readings that the FDA covers here, but in general they’re very easy to use. 

This pulse oximeter fits all finger sizes from four-year-olds to adults. 

Basic First Aid Supplies

If you check the American Red Cross, CDC and other organizations, you’ll find first aid checklists that share a lot in common but have some differences as well. Here are the basics I keep in stock: 

First aid guide book – Having the right supplies on hand is obviously important, but so is knowing how to use them. I bought this first aid manual because its written by the American College of Emergency Physicians and is one of the highest rated in user reviews.

First aid ointment – Some natural and organic options include:

Medical grade manuka honey for minor burns, cuts and scrapes 

Nutrasporin is made with chelated silver oxide

Bandages of assorted sizes (The ones I linked to are made with organic, compostable bamboo)

Butterfly bandages and/or these emergency laceration closures

Sterile gauze pads (Ideally in both 2 inch and 4 inch squares)

Flexible sterile rolled gauze for difficult to bandage areas

Elastic wrap bandages for wrist, ankle, knee and elbow sprains/injuries

Triangular bandages with safety pins to support arm or shoulder injuries

Adhesive tape to keep gauze in place

Scissors to cut gauze and tape

Alcohol wipes

Cold packs

Tweezers for removing small splinters, bee stingers, etc. 

2 pairs of latex-free gloves for addressing open wounds

Thermometer

Hydrogen peroxide

Homemade hand sanitizer or pre-made natural hand sanitizer

Tourniquet (Here’s how to use one, and here’s how to make one)

Finger splint

Mylar emergency thermal blanket

A small packet of aspirin. Although I opt for natural options whenever possible, this is one thing I keep on hand for family and friends. According to the Mayo Clinic, “Aspirin may be life-saving in an adult with chest pain. If you or someone else has new or unexplained chest pain or may be having a heart attack, call for emergency medical help immediately. Then chew a regular-strength aspirin. However, don’t take aspirin if you are allergic to aspirin, have bleeding problems or take another blood-thinning medication, or if your doctor previously told you not to do so. Never give aspirin to children.” (emphasis mine)

Quick, when I say “roses” what’s the first word that comes to mind for you? Is it Vikings? No? Well, let me tell you a story. 

According to Nordic folklore, Viking raids were fueled by the fruit of the rose plant, which is loaded with vitamin C and other compounds that support immunity, vitality and well-being. 

Excavation of Viking sites confirms that they did use herbs including rosehips and meadowsweet as both food and medicine, and for good reason. Aspirin was first derived from meadowsweet and willow bark, and rosehips have been used therapeutically since at least the first century in Rome. (1) (2) (3)

So what are the benefits of rosehips, and how can they be used to make tea, jam, syrup and more? We’ll cover all that below, but first I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. Please talk with your healthcare provider about any herbal remedy or supplement you are considering. 

Now that we’ve got that out of the way, let’s dive in!

What are rosehips?

Aside from the thorns, pretty much every part of the rose plant is used therapeutically – petals, inner bark, leaves and of course the fruit (hips), which have a mild, tart flavor similar to crab apple. 

There are literally hundreds of species of rose plants, but the first to be mentioned for its therapeutic benefits is the dog rose (Rosa Canina). It gets its name from Pliny the Elder, who noted that it was used by Gallic tribes to support recovery from dog bites. 

Roses that are cultivated for their beauty tend to contain lower concentrations of therapeutic compounds, while roses that are cultivated for their fragrance tend to have higher concentrations. 

The two main rosehip varieties that are used therapeutically today are Rosa canina (known as Common Rose, Dog Rose, Briar Rose, Hip Tree) and Rosa rugosa (Japanese Rose). Most of the available studies focus on them, but there is also research showing that Rosa gallica (Apothecary Rose) is beneficial as well. (4) (5) (6) (7)

Also known as hip fruit, rosehips grow in late summer/fall and range in color from red/orange to deep purple/black. They can be eaten cooked or raw, and used to make jam, tea, soup, wine, and even mead (a traditional Viking preparation).

Therapeutic Compounds In Rosehips

Rose hips are an excellent source of vitamin C and the entire vitamin C complex – in fact, they contain up to sixty times the vitamin C of citrus fruit, along with bioflavonoids that aid in the absorption of vitamin C. ” – Adaptogens in Medical Herbalism (8)

Though most famous for their high concentrations of vitamin C, rosehips are also rich in a variety of therapeutic compounds including: 

Polyphenols such as flavonoids

Carotenoids such as astaxanthin and lycopene

Ellagic acid

Pectin

Fresh rosehips are higher in vitamin C content than cooked or dried rosehips, but the dried and cooked versions have their own gifts. For example, while heating rosehips to make tea or syrup will decrease the vitamin C content, it makes the lycopene found in rosehips more bioavailable. 

Dried rosehips are more concentrated than fresh and have demonstrated therapeutic benefits in many studies, as we’ll discuss below. 

Health Benefits of Rosehips

Rose hips were used both cooked and raw, as food and medicine, before the word vitamin was coined.” Edible and Medicinal Plants (9)

Thanks to their high vitamin C content, “rosehips were used in Great Britain during World War II to prevent scurvy when there was a shortage of citrus fruit.” (8)

Rosehips are useful for more than just meeting minimum nutritional needs, though. Here are some of their top benefits. 

1. Counteracts Free Radicals

We know that excessive amounts of free radicals – which our bodies produce as byproducts of metabolism – cause oxidative stress that can lead to accelerated aging and several disease processes. 

Fortunately, as this Live Science article puts it,

Antioxidants are able to give an electron to a free radical without becoming destabilized themselves, thus stopping the free radical chain reaction. ‘Antioxidants are natural substances whose job is to clean up free radicals. Just like fiber cleans up waste products in the intestines, antioxidants clean up the free radical waste in the cells”

According to Donald R. Yance, CN MH RH(AHG), author of Adaptogens in Medical Herbalism, “Rose hips provide excellent antioxidant and free-radical scavenging effects, mainly due to their polyphenolic compounds, although the carotenoids and vitamin C also possess anti-oxidative effects.”

2. Supports Skin Elasticity & Collagen Production

Collagen makes up about 75% of the dry weight of our skin, so it’s no surprise that it plays a huge role in supporting resilience, suppleness, elasticity, and hydration. (10)

Rosehips provide vitamin C – which is vital for making collagen – and also contain additional phytochemicals that demonstrate “collagen stabilizing effects.” (8) 

In this study, participants who took rosehip seed powder showed significant improvements in crow’s-feet wrinkles, skin moisture, and elasticity after eight weeks. 

Astaxanthin in particular seems to slow breakdown of the collagen we already have, while other antioxidants such as lycopene support resilience against UV light. (11) (12) (13)

Rosehip oil, which can be applied directly to skin, contains a derivative of vitamin A called trans-retinoic acid. If you’re not familiar with the benefits of topical vitamin A for skin, one worth mentioning is that it stimulates collagen production. (14)

However, unlike other forms of topical vitamin A which can be irritating, rosehip seed oil is rich in essential fatty acids that make it gentle enough for all skin types, even acne prone and very sensitive skin. (15) (16)

I use pure, cold-pressed organic rosehip seed oil to make my skin repair serum and I love how it feels on my face. Research suggests it may also help with evening skin pigmentation in certain types of scars. (17)

3. Cardiovascular Health

Studies suggest that rosehip powder can have a positive influence on biomarkers of cardiovascular health such as serum cholesterol and blood pressure. (8) (18)

Researchers have found that it supports the production of nitric oxide, which helps to relax the inner muscles of blood vessels so they can widen. (19) 

In one animal study, another supplement form – rose hip extract – also demonstrated a beneficial influence on blood lipids (aka cholesterol levels). (20) 

4. Immune Function 

Fresh rosehips support a resilient and balanced immune system in a couple of different ways. 

First, they contain high concentrations of vitamin C, which supports “various cellular functions of both the innate and adaptive immune system.” (21)

Our bodies don’t make vitamin C, so the only way to optimize levels is through dietary intake.

Also, rosehips are rich in polyphenols, which support the production of key immune cells that help resist pathogens. As we’ll dive into later, they also promote a healthy gut microbiome, which is vital for healthy immune function. 

5. May Ease Discomfort

While inflammation – and unfortunately the pain that comes with it – can be our friend in some cases of acute injury, our bodies rely on antioxidant compounds to help us clear it away when it no longer serves us. 

Rosehips contain potent polyphenols and galactolipids that promote a healthy inflammatory response. (22) (23) 

Several forms, including water extracts (aka tea), alcohol-based extracts (aka tinctures) and dried rosehip powder have been found to be beneficial. (24) (25)

6. Gut Microbiome Diversity 

Sometimes called our “second genome,” our microbiome has a huge impact on brain function, mood, immune function and so much more. Most of it lives in our digestive tract, and in general diversity is considered a marker of health. 

Rosehips contain two compounds that support gut microbiome diversity: 

They’re rich in pectin, which is a naturally occurring polysaccharide that is indigestible to us but a preferred food of the bacteria in our gut. According to Stanford microbiologist Justin Sonnenburg: 

The safest way to increase your microbial biodiversity is to eat a variety of polysaccharides.” (26)

The pectin in rosehips also makes it ideal for whipping up into homemade jam. (Recipe coming soon.)

The polyphenols I’ve already mentioned also act as prebiotics that increase beneficial bacteria populations. (27)

7. Digestive Issues

According to Rosalee de la Foret, author of Alchemy of Herbs, “One of the most common reported uses of roses across North America was for diarrhea. Herbalists commonly use plants that are astringent for helping to heal wounds, and the rose is a reliably astringent plant. This tissue-toning property helps to mend skin or address tissues that have become too lax, such as when . . . excessive diarrhea has made intestinal tissues lax.”

Modern research supports this traditional use, and on the flipside it’s also considered helpful for cases of mild constipation. (28)

More Benefits

Seasonal Allergy Support – Rosehips may be helpful for people with seasonal allergies or histamine issues due to their “mast-cell-membrane-stabilizing effect.” (8) Mast cells release histamine, which plays a key role in allergic responses. 

Wound Healing – In this study, researchers found that rosehip seed oil significantly supported skin healing and improved the appearance of scars. 

Mild Diuretic – According to The Complete Herbs Sourcebook, the mild diuretic properties of rosehips can be helpful for releasing excess retained water. 

How To Use Rosehips

Rose petals and rose hips are a food and can be eaten in foodlike quantities. Studies showing medicinal benefits of rose hips have used dosages anywhere from 5 grams to 45 grams per day.” – Alchemy of Herbs (29)

Both fresh and dried rosehips are perfect for making tea, syrup, jam, infused vinegar, tincture and more. I’ve included recipes for rosehip tea below – keep an eye out for more recipes in future articles. 

Dried rosehip powder can be added to smoothies or stirred into homemade coconut yogurt.

Also, cold-pressed rosehip oil is highly nourishing for skin and can be used solo or in a facial oil blend like this one. 

Rich in minerals, liver-loving compounds and – most importantly – FLAVOR, this milk thistle seasoning salt is super easy to make and perfect for sprinkling on savory dishes. I love it on roasted meat and potatoes, and it makes a super delish addition to soups, too.

Here’s what you’ll need to make it:

Milk Thistle Seeds

Potent yet gentle, milk thistle (Silybum marianum) has been used as a liver tonic since at least the 1st century, and modern research supports this approach.

It’s main therapeutic component – silymarin – is found primarily in the seeds. Unlike most herbs which are best extracted by hot water (aka tea) or alcohol (as a tincture), milk thistle seeds are best consumed when freshly ground.

Fortunately, they just so happen to have a nutty, salty, slightly sweet flavor that makes them perfect for incorporating into savory dishes.

Stinging Nettle Leaf

Sometimes called Nature’s Multivitamin, nettle (Urtica dioica)) contains vitamins, minerals, and antioxidants that support detox, energy, seasonal allergy relief and more. According to Rosalee de la Foret, author of Alchemy of Herbs:

Nettle supports many detox organ systems, including the liver, lungs, and urinary tract.”

And don’t worry, cooking or drying out nettle deactivates the formic acid that causes the stinging sensation its named for, leaving us with the other nutritive compounds to work with.

Dulse Flakes

Dulse (Palmaria palmata) is a slightly purple seaweed that’s rich in minerals, trace minerals and iodine. It adds umami to our mix.

If you’ve never heard of umami before, it’s a Japanese word that means “essence of deliciousness,” and it seriously is. Often called the fifth flavor, it has a meaty savoriness that deepens the flavor of dishes.

Celery Seed

Traditionally used to support digestion, celery seed (Apium graveolens) makes the flavors of other foods really pop. SInce the best herbal formulas are the ones we actually use because we enjoy them, I consider it an essential part of this recipe.

Garlic & Onion Powder

Although mostly use to enhance flavor in this recipe, garlic and onion powder are both rich in antioxidants that support liver health. (1) (2)

Calendula Petals

Soothing for the digestive tract, calendula petals have a mild flavor similar to saffron.

Mineral Rich Sea Salt

Unrefined sea salts like Himalayan pink salt and Real Salt contain electrolytes like calcium and potassium, plus essential trace minerals that contribute to osmotic balance. In other words, they help our bodies optimize fluid levels.

9 Ways To Use Milk Thistle Seasoning

Sprinkled over roasted potatoes or baked veggies

Added to soups

Mixed into marinades

Whisked into olive oil and vinegar to make salad dressing

As a finishing salt for roasted meats