The Green Herbalist Clinic

12/11/2025

Restless Legs Syndrome (RLS) — also known as Willis-Ekbom Disease — is a common neurological sleep disorder that causes uncomfortable leg sensations and an uncontrollable urge to move, often worsening at night and disrupting sleep. Affecting up to 10% of older adults, RLS has been linked not only to dopamine imbalance but also to poor circulation and microvascular dysfunction. This connection has sparked growing interest in natural remedies for restless legs, particularly pine bark extract and grape seed extract, which are known to improve blood flow, reduce inflammation, and support nerve health. A recent clinical trial has now shown that French maritime pine bark extract may significantly reduce RLS symptoms, improve sleep quality, and lower the need for pain medication — offering a promising, natural approach for those seeking relief.

Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, is a condition associated with abnormal sensations in the legs that mainly impacts sleep. It is estimated that 5% of the general population and as many as 10% of those over the age of 65 have this disorder. One school of thought is that an impairment of venous and microvascular blood flow contributes to the problem, suggesting a role for herbs that can improve this pathophysiology, such as pine bark and grape seed extracts. In a recent clinical trial, 21 people took a proprietary French maritime pine bark standardised extract (PB) at 150 mg/day and 24 received standard management (SM) for 4 weeks.

There was a statistically non-significant improvement in the SM group. In contrast, improvement with PB supplementation was significant (p < 0.05) for all assessed parameters and had important clinical relevance, since 19 out of 21 people in the PB group reported a clear benefit from supplementation. The veno-arteriolar response was improved with PB, indicating a better axon-axon reflex response and a lower level of subclinical neural alteration. The need for pain management was significantly reduced (p < 0.05) with supplementation after 4 weeks, as only 4/21 PB subjects versus 16/24 in the SM-only group had to use analgesics. Minimal oedema, measured with the oedema tester, was significantly decreased by PB.

In terms of the characteristic symptoms of RLS, improvements in the PB group (compared to SM) included:

• 33 percent decrease in crawling (versus 3 percent decrease in control group)
• 30 percent decrease in creeping (vs. 7 percent decrease in control group)
• 41 percent decrease in pulling (vs. 7 percent decrease in control group)
• 63 percent decrease in throbbing (vs. 6 percent decrease in control group)
• 72 percent decrease in aching (vs. 3 percent decrease in control group)
• 48 percent decrease in itching (vs. 10 percent decrease in control group)
• 52 percent decrease in electric shocks (vs. 17 percent decrease in control group)
• 61 percent decrease in sleep problems (vs. 16 percent decrease in control group)
For more information see https://pubmed.ncbi.nlm.nih.gov/35815767/

12/11/2025

Green tea and ginger are two of the most searched natural performance boosters, often praised for their roles in metabolism, endurance, and recovery. A new randomised crossover study has now put this duo to the test in real athletes — revealing that combining green tea extract with ginger can significantly enhance cold-weather exercise performance, improve endurance, and speed up muscle recovery. The findings suggest that the antioxidant power of green tea (EGCG) and the warming, circulation-boosting effects of ginger work synergistically to help the body last longer, feel warmer, and recover faster in challenging conditions.

A recent study found that teaming green tea with ginger gave athletes an extra edge—helping them last longer, feel warmer and recover faster, especially in the cold. Green tea alone boosted endurance but adding the ginger resulted in a significant cold-weather performance combination.

This crossover RCT (in 16 recreationally active male adults, average age 23.4 years, VO₂max 46.8 mL/kg/min) was conducted under two environmental conditions: normothermic (21–24 °C) and cold (5–7 °C).

There were four intervention arms, each tested in both environmental settings: placebo (maltodextrin), green tea extract (500 mg, ~45% EGCG), ginger (1 g), and the combined green tea + ginger.

The exercise test was submaximal time-to-exhaustion (TTE) cycling at 70% VO₂max. Outcomes measured were TTE (endurance capacity), respiratory exchange ratio (RER) reflecting substrate usage (fat vs carbohydrate), ratings of perceived exertion (RPE), thermal sensation (TSS) and muscle soreness (Visual Analogue Scale, VAS) 24 hours post-exercise.

Under normothermic conditions green tea (and the combination with ginger) significantly increased TTE versus placebo, and reduced RER (suggesting greater fat oxidation) compared to placebo. The combination also lowered RPE compared to both the placebo and ginger alone. Under cold conditions the combined herbs significantly improved TTE, lowered RER and improved TSS compared to placebo and ginger alone. Ginger by itself did not meaningfully affect TTE or RER under cold, but it did improve thermal sensation and reduce muscle soreness (VAS) relative to placebo. All treatment arms (green tea, ginger, combined) reduced muscle soreness (VAS) compared to placebo (in cold). The placebo under cold conditions had higher RPE and higher VAS (muscle soreness) than in normothermic conditions, confirming that cold imposes additional stress.

This was a well-designed exploratory trial, with each participant serving as their own control, reducing intersubject variability (crossover design). Limitations include that it was in men only, the small test number and the fact it was only a single dose study.

The take home message is that green tea extract seems to boost endurance and shift metabolism toward fat oxidation under “normal” temperatures, whereas in cold stress, combining green tea with ginger confers additive or synergistic benefits: boosting performance, improving thermal comfort and aiding recovery. In particular, ginger appears to contribute more on the perceptual/comfort/soreness side rather than on pure endurance or an energy substrate shift under cold conditions.

For more information see: https://pubmed.ncbi.nlm.nih.gov/41010475/

05/11/2025

Your Mouth Talks to the Rest of Your Body

Contemporary reviews and consensus statements now frame oral health as integral to overall health across the lifespan, with credible links to cardiovascular disease, diabetes, adverse pregnancy outcomes, pneumonia, rheumatoid arthritis, chronic kidney disease, dementia, and even some cancers, especially colon. While the evidence comes from observational studies (association not causation), the associations are generally strong and causality signals are strengthening through Mendelian randomisation, intervention trials and mechanistic data, but do vary by condition. Guideline/consensus bodies now explicitly recommend medical-dental co-management for cardiometabolic risk.

Oral dysbiosis/infection from bacteria appears to be the causal link, driving low-grade systemic inflammation and endotoxaemia, recurrent bacteraemia, immune priming, molecular mimicry and microbiome translocation (oral–gut axis).

In this context, the finding that a Chinese licorice root (Glycyrrhiza uralensis) mouthwash slashed plaque and gum-inflammation scores by around 40–50 % in just five days has implications well beyond just oral health. The herb wiped out several major periodontal pathogens, including Porphyromonas gingivalis and Treponema denticol, and substantially outperformed the speed of improvement seen in green-tea or conventional mouthwash trials. These results spotlight licorice as a fast-acting, natural antimicrobial for gum and oral health.

This was a randomised, double blind, controlled study conducted on 60 patients who visited a dental clinic in South Korea. For the periodontal clinical parameters, the O'Leary index, plaque index (PI), gingival index (GI), and periodontal-disease-related bacteria in subgingival plaques were examined (at baseline and after 5 days of treatment).

The O’Leary index decreased by 40.43%, the PI decreased by 51.29% and GI decreased by 44%, In terms of bacterial outcomes, the licorice gargle produced antibacterial effects on both Gram-positive and Gram-negative pathogens involved in periodontal disease.

Active treatment was 15 mL of the licorice solution applied once a day as both a gargle and mouthwash for 30 seconds for 5 days. This was prepared as follows: dried Glycyrrhiza uralensis root was extracted (70 % ethanol), filtered, concentrated and freeze-dried into a powder. This concentrated extract was then dissolved in distilled water to make a 0.5 % w/v mouthwash (the test solution). No eating, drinking, or other oral hygiene procedures were allowed for 30 minutes after use to maximise mucosal contact and antimicrobial exposure.

Given the phytochemical similarities, it is highly likely that European licorice (Glycyrrhiza glabra) will have the same benefit. I recommend a 1 in 10 dilution of a high glycyrrhizin licorice 1:1 extract. This should be considerably stronger than the test mouthwash/gargle used in the trial.

For more information see: https://pubmed.ncbi.nlm.nih.gov/40413479/

05/11/2025

Plastic Doesn’t Just Pollute the Ocean — It Can Harm Us Too

Very small pieces of plastic called microplastics and nanoplastics are now found in our food, water and air. Because they are so tiny, they can enter the body, move into the bloodstream, and reach major organs.

People who drink bottled water take in far more plastic than those who drink tap water — around 90,000 extra particles each year. These particles may cause long-term harm by triggering inflammation, hormone disruption, and oxidative stress, and may contribute to conditions such as heart disease, dementia, reproductive problems, and certain cancers. The damage is slow and cumulative, not immediate.

Scientists cannot run perfect studies because plastic exposure is already everywhere — but concerning evidence is growing, including findings of microplastics in artery plaque and in human brain tissue, where levels have risen over recent years.

The good news is: we can reduce exposure.
Simple steps include:

Use reusable stainless steel or glass bottles instead of plastic ones.

Store and heat food in glass, not plastic (don’t microwave plastic).

Choose wooden or metal utensils instead of plastic cookware.

Reduce the use of plastic-packaged foods, especially ultra-processed foods.

We may not be able to avoid plastics altogether, but small daily choices can meaningfully lower our exposure and help protect our long-term health.

Two recent online articles have highlighted the need for a greater awareness of the potential health benefits of reducing micro- and nanoplastic exposure. The emergence of microplastics (1 µm to 5 mm) and nanoplastics (less than 1 µm) has raised alarms about their harmful effects on human health. Nanoplastics are especially hazardous due to their smaller size and enhanced ability to infiltrate the human body.

The first article reviews a recent paper by Sarah Sajedi and colleagues, published in the Journal of Hazardous Materials, which examines the science around the health risks posed by single-use plastic water bottles. They are serious, she says, and seriously understudied.

In her analysis of more than 140 scientific papers, Sajedi reports that people ingest an estimated 39,000 to 52,000 microplastic particles each year. For those who rely on bottled water, that number climbs even higher, about 90,000 additional particles compared to people who primarily drink tap water.

According to Sajedi, the health risks are significant. Once inside the body, these small plastics can pass through biological barriers, enter the bloodstream and reach major organs. Their presence may contribute to chronic inflammation, cellular oxidative stress, hormone disruption, reproductive issues, neurological damage, and some cancers. Still, their long-term impacts are not fully understood, largely because of limited testing and the absence of standardised ways to measure and track them.

Sajedi says: “Drinking water from plastic bottles is fine in an emergency but it is not something that should be used in daily life. People need to understand that the issue is not acute toxicity—it is chronic toxicity.”

The second article in MedPage Today highlights the ubiquitous and insidious nature of micro- and nanoplastics. One of the authors (Meyer) is an emergency physician who believes it is now time to be warning patients about reducing exposure.

Teasing out the health impacts of micro- and nanoplastics requires some nuance. There is never going to be a randomised controlled trial: it is hard to conceive of a control group with no plastics exposure (given their ubiquity) and unethical to deliberately expose an experimental group to high-dose plastics. But waiting for perfect data risks ignoring an escalating health threat. Hence, much of what we know is by necessity extrapolated from animal studies and observational trials -- and there are multiple red flags.

In humans, studies are slowly emerging. In 2024, researchers followed patients undergoing carotid endarterectomy and found that those with microplastics in their plaque had a significantly higher rate of myocardial infarction, stroke or death 34 months later. More recently, decedent human brains from 2016 and 2024 were evaluated for microplastics: concentrations were significantly higher among individuals diagnosed with dementia compared to those without dementia (and plastic concentrations increased 50% from 2016 brains to 2024 brains, consistent with increasing environmental exposure). Last year, researchers at University of California San Francisco (UCSF) reviewed existing human and animal studies and found a suggestion of harm to reproductive, digestive and respiratory health in humans, as well as a possible link with colon and lung cancer.

All of this has been enough to convince Meyer that it is now time to start warning patients about microplastics. Although it would be impossible to avoid plastics altogether, there are some practical steps people can take to decrease their exposure.

To start (as per the first article), it makes sense to give up single-use plastic water bottles in favour of reusable steel or glass bottles. The water in plastic bottles has been found to contain 20 times more microplastics than tap water.

It is also a good idea to limit plastic in the kitchen, since we acquire many of our microplastics by eating and drinking them. This means using wooden cooking utensils and cutting boards over plastic ones, foil over plastic wrap, and glass food storage over plastic. If possible, avoid nonstick and plastic cookware. In situations where plastic containers are unavoidable, don't microwave food in them. And wash them by hand instead of the dishwasher, since heating plastic hastens its breakdown and chemical leaching.

At the supermarket, pack groceries in reusable cloth or paper bags, and try to avoid fruits and vegetables wrapped or packaged in plastic (admittedly challenging). And finally, limit ultraprocessed foods. Not only are they associated with increased mortality, obesity, chronic disease and malignancy, but they also come coated in plastic.

Could the demise of modern civilisation be caused by something we cannot even see?

For more information see: https://scitechdaily.com/scientists-warn-bottled-water-may-pose-serious-long-term-health-risks/
and
https://bit.ly/47TCyO3

27/10/2025

Anxiety — a restless root the herbalist learns to soothe, not sever.

Herbal Medicine in Berkshire is suitable for people of any age, including children. Each patient is treated as an individual – a Medical Herbalist recognises that no two patients are the same, thus tailoring the treatment specifically for individual use.

18/09/2025

Dill: More Than a Garnish
Fragrant and feathery, dill adds a burst of flavour to dishes while delivering antioxidants, vitamins, and traditional digestive benefits. Both its fresh leaves and seeds offer culinary versatility and a surprising range of health-supportive properties.

Recently, a controlled clinical trial explored dill’s effects on thyroid health. Researchers measured thyroid hormone levels (TSH, FT3, FT4), thyroid antibodies (anti-TPO, anti-Tg), C-reactive protein, and nodule size by ultrasound at the start and end of the study.
To find the results, read the following blog.

Thyroid nodules are common and affect half of the general population by the age of 60 years. The causes are believed to be due to hypothyroidism, mutational changes or autoimmunity. They can be associated with over- or underactivity of the gland and may sometimes be malignant.

Dill (Anethum graveolens L.) has been used in Turkey to self-treat thyroid dysfunction such as hyperthyroidism and hypothyroidism. Now a controlled clinical study has evaluated the impact of dill on patients with thyroiditis and benign thyroid nodules. They were divided into two groups: placebo (n =35) and dill group (n = 33). Dried and ground dill (300 mg) was put into capsules and patients on active treatment were given three capsules per day for 90 days. Various tests were conducted at the beginning and end of the study, including thyroid stimulating hormone (TSH), free triiodothyronine (FT3), free thyroxine (FT4), anti-thyroid peroxidase (anti-TPO), anti-thyroglobulin (anti-Tg), and C-reactive protein (CRP), and thyroid nodule dimensions were measured by ultrasound.

After 90 days, compared to the control group, the dill group exhibited significantly decreased TSH (by an average of 19% from a mean starting value of 2.69 compared to a 16% increase in the control group, P = 0.009), fT4 (P < 0.001), anti-TPO (P = 0.001), CRP (P < 0.001) and nodule size (by an average of 7.3% compared to a 4.5% increase in the control group, P < 0.001).

The authors concluded that dill suppressed inflammation of the thyroid gland, reduced nodule size, and lowered TSH levels in patients with thyroiditis and nodular goitre. The daily dose used was relatively low and higher doses might deliver a greater magnitude of clinical effects.

For more information see: https://pubmed.ncbi.nlm.nih.gov/40329862/

18/09/2025

DIM: From Broccoli to Breakthrough - not only for hormonal balance, but also for other health benefits.
Born when we digest cruciferous veggies, diindolylmethane (DIM) is best known for supporting healthy oestrogen balance—but scientists now reveal it can also stop cavity-causing bacteria in their tracks. This natural compound slashes dental biofilm formation and could one day power a new generation of toothpastes and mouthwashes

Diindolylmethane (DIM) is a metabolite naturally produced from glucobrassicin after the consumption of cabbage family vegetables. It has attracted scientific interest for its potential health benefits, particularly in hormone regulation and cancer prevention. DIM influences oestrogen metabolism by promoting the conversion of oestradiol into less potent metabolites, which may reduce oestrogen dominance-related conditions. But it also has antimicrobial properties.

In a novel finding, scientists have recently discovered that DIM can cut plaque-causing bacteria in the mouth by 90%. The human mouth provides an ideal environment for bacteria such as Streptococcus mutans, a key contributor to tooth decay. After eating, S. mutans thrives in the warm, sugary conditions inside the mouth, forming a sticky biofilm on the teeth. This biofilm leads to plaque buildup, erodes enamel and causes cavities.

The study found that DIM was able to attenuate S. mutans biofilm formation by 92%. Also, treatment with DIM lowered extracellular polymeric substance (EPS) production and decreased its durability significantly under acidic conditions. EPS is the protective, gel-like matrix secreted by bacteria that surrounds the cells in a biofilm. These anti-biofilm and anti-virulence properties of DIM against S. mutans bacteria in an "oral setting" provide clear evidence for its usefulness in reducing biofilm formation, and potentially for caries prevention.

“The molecule, which was found to have low toxicity, could be added to toothpastes and mouthwashes to greatly improve dental hygiene,” says lead author Prof. Ariel Kushmaro.

In the meantime, I guess we can chew on the tablets!

We might also wonder if DIM can exert antibiofilm properties elsewhere in the body, such as in the gut and bladder. In other test tube studies, DIM consistently prevented biofilm initiation and weakened EPS matrix production across Gram-negative, Gram-positive and fungal pathogens at low- to mid-micromolar concentrations. It was less effective against established/mature biofilms, but did show antibiotic synergy.

If you want to generate significant amounts of DIM in your digestive system (from the stomach downwards), bloodstream and ultimately urine, you will need to eat your Brassica vegetables raw and chew them well. Anyone for coleslaw?

Unfortunately, you can’t generate DIM in your mouth by chewing on cabbage; we need our stomach acid for that.

For more information see: https://scitechdaily.com/natural-molecule-wipes-out-90-of-cavity-causing-plaque/
and
https://pubmed.ncbi.nlm.nih.gov/37370336/

14/09/2025

Are you feeling ready to explore steps that could help you feel calmer?

Herbal Medicine in Berkshire is suitable for people of any age, including children. Each patient is treated as an individual – a Medical Herbalist recognises that no two patients are the same, thus tailoring the treatment specifically for individual use.

12/08/2025

Passionflower doesn’t push the body into sleep. It melts the edges of tension. It slows the spin of worry. It untangles the mind from its loops, gently guiding it toward stillness. It’s this ease, not force, that allows proper rest to return.

There’s a softness in Passionflower (Passiflora incarnata) that feels almost sacred—a wild vine with intricate blooms that seem spun from dreams. In a world full of stimulation, Passiflora is a quiet rebellion. A vine that climbs toward peace. A gentle companion for those who need not escape the night, but soften into it.

Source for the following Ann Walker PhD FCPP MNIMH RNutr

Today, science begins to echo what tradition has long held. In a clinical trial in Korea, 110 people with insomnia took either Passionflower extract or a placebo for two weeks. Using full polysomnography—the gold standard in sleep science—researchers found that those receiving the extract slept significantly longer and more deeply. Not because they were sedated, but because they were soothed.ed.

While its flowers captivate the eye, it’s the leaf that carries the deepest remedy. For centuries, it was brewed and shared as a balm for the body and the mind—a relaxant for aching muscles, for burns and cramps, for those invisible wounds called worry. But most of all, Passionflower has always been a herb of the nervous heart—for the anxious, the restless, the ones who lie awake in the weight of night.

11/08/2025

Worth a read

11/08/2025

Lavender – A Fragrant Balm for the Weary Mind seeking sleep

For over two millennia, this delicate member of the mint family has been cradling human nerves—woven into rituals, pressed into oils, steeped in teas, and scattered on pillows like a whispered invitation to rest.

Lavender doesn’t force stillness—it reminds us how to soften. How to breathe again. How to return to the body. It is not a sedative. It is a sanctuary. A violet-scented bridge between tension and peace.

Let its fragrance guide you—not just to sleep, but to a gentler state of being.

For the following, source Ann Walker PhD FCPP MNIMH RNutr

From ancient temples to modern clinics, Lavandula angustifolia has carried many roles: protector, purifier, perfume, and healer. Dioscorides, the great Greek physician of the 1st century, praised its powers to ease digestion, clear headaches, and cleanse wounds. But today, Lavender finds its most authentic expression in its care for the nervous system, where anxiety and sleeplessness unravel the threads of wellbeing.

Modern science now traces its calm to linalool, a compound within Lavender’s essential oil that quiets the brain’s alarm bells. Preclinical studies have shown its anxiolytic effects, while even a simple tea made from dried flowers can gently nudge the body toward sleep.

More compelling still, in a double-blind study of 212 participants, daily use of a Lavender oil capsule (80 mg) significantly reduced anxiety and improved sleep. The anxiety lifted first, followed by better sleep—echoing what many herbalists have long known: that calming the mind is often the first step to healing the night.

08/08/2025

Valerian – The Quiet Root That Knows How to Soothe

For centuries, Valerian (Valeriana officinalis) has been the herbalist’s answer to restless nights and anxious minds—a humble root with a quiet power. From ancient Greece to modern kitchens, it has been brewed, steeped, and trusted to bring calm where chaos stirs.

Valerian doesn’t knock you out. It welcomes you in—to rest, to stillness, to sleep that heals.

Valerian doesn’t knock you out. It welcomes you in to rest, to stillness, to sleep that heals.
Valerian (Valeriana officinalis) has been used since ancient Greece and Rome to promote relaxation and sleep. Today, it's a popular herbal remedy for insomnia, anxiety, and stress. Its calming effects stem from its interaction with the GABAergic system—specifically, compounds like valerenic acid that modulate GABA receptors, helping to quiet nervous system activity.

While some clinical studies have shown Valerian can improve sleep quality and reduce time to fall asleep, results have been mixed, likely due to variations in dosage, extract types, and study design.

However, a recent double-blind, placebo-controlled study involving 72 adults with sleep difficulties found that daily Valerian extract significantly improved sleep quality, sleep latency, total sleep time, and efficiency. Participants also reported less anxiety, lower daytime drowsiness, and feeling more refreshed on waking. No safety concerns were noted, confirming Valerian's long-standing reputation for being well tolerated.

These findings suggest that Valerian may be a valuable natural aid for mild insomnia and stress-related sleep disturbances.

See other posts regarding sleep and anxiety at the page.

https://www.thegreenherbalistclinic.com/book-an-appointment/