The Power of Plants

 I have so much to share with you about PLANTS!

Most of us have a ‘crazy plant’ friend. After reading this, you might just become one yourself! Or at least you’ll have a better understanding of why plants are revered by so many.

Let’s get started!

History Lesson There are so many fun things to talk about when discussing plants! The focus of today’s discussion will be on the healing power of plants.

Plants play an essential role in the history of human development. From medicinal uses to skincare, plants have been remedies since ancient times. At the time of Hippocrates (460 – c. 370 BC), St John's wort was being used to soothe burns.

You may have heard the famous quote, “let food be thy medicine and medicine be thy food.” This was coined by none other than Greek physician, Hippocrates.

Even today, we utilize plants for healing! What do you reach for after a day in the sun? Aloe! This plant produces a gel that is soothing and healing to irritated skin.

Plants have also been a significant source of nourishment throughout history. Hunting for animal protein was challenging, and the meat was hard to come by. This meant a bulk of ancient diets relied on, you guessed it, PLANTS! Many cultures around the world have thrived on plant-based diets, even to this day.

Healing Powers Plants have many different healing powers! From eating a plant-based diet to obtain the nutrients we need to the positive mental health effects we get from being in nature.

Don't take my word for it. This has been the topic of research for centuries! Let’s take a deeper look at how plants offer healing powers.

Plants are Self Nourishing We’ve understood for a while now that plants provide nourishment for the body.

All living things require food to sustain themselves. Plants can make their food. Humans cannot, which is why we need to eat a variety of foods throughout the day. It’s easy to forget that food is not just about satisfying our hunger; it’s essential to our health.

Plants prepare food for themselves by using water, carbon dioxide, and minerals present in their surroundings. The nutrients enable growth, support the process to repair cellular damage, and provide energy to carry out essential life-sustaining functions.

Different plants create different nutrients. Where they are grown also plays a key role in the nutrients they produce. Because most plants are low in fat and calories, and high in various vitamins and minerals, they are recommended to make up the bulk of a healthy diet.

Nutrient Groups Our bodies require specific nutrients to thrive. These nutrients are broken into two nutrient groups, micro, and macronutrients.

Micronutrients are found in vitamins and minerals and are required in small amounts. Macronutrients, on the other hand, are needed in larger quantities. They include carbohydrates, protein, and fat. Fiber is another nutrient necessary for health and provided by plants.

A Brief Overview of Nutrients Micronutrients Minerals are inorganic substances absorbed by plants. For example, magnesium is a mineral and is essential in the body for nerve and muscle function. Plants rich in this mineral include whole grains, nuts, and legumes.

Vitamins are organic substances made by plants and are also essential for everyday functioning. For example, vitamin A, from dark leafy green vegetables, keeps your eyes healthy.

Macronutrients Macronutrients include carbohydrates, protein, and fat. Carbohydrates are the primary source of energy for all cells. This is why plant-based foods are considered healthy macronutrients. They are high in carbohydrates and low in protein and fat.

Fiber Fruits, vegetables, grains, and other plant foods also provide fiber, whereas meat and seafood do not. Fiber slows digestion allowing the body to absorb micronutrients. Fiber is also responsible for the movement of food through your digestive tract.

A Look at the Research Tons of research has gone into understanding the benefits of a plant-based diet.

One study reports, “Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates.” https://bit.ly/3fT4OmA

Another study examined data from adults in North America and Europe, concluding that a lifestyle pattern that includes a very low meat intake is associated with greater longevity. https://bit.ly/2BiUrtj

While these are only two examples among hundreds, if not thousands of studies, the bottom line is that evidence is growing to support plant-based diets. Eating more whole foods is associated with benefits like lower blood pressure, cholesterol, blood sugar, and reduced body weight, which translates to less risk of heart disease, diabetes, cancer, and other diseases.

Grow a Medicine Cabinet in Your Garden Now that you have a better understanding of the power of a plant-based diet let’s look at other ways plants can heal!

Are you familiar with medicinal herbs? You may have some growing in your backyard right now!

Medicinal herbs have been used since the beginning of time to aid healing and provide relief to various ailments.

While there are endless possibilities for medicinal herbs, I’ll be discussing a few of the more common herbs for our discussion. I’ll explain their benefits, uses, and tips on growing them yourself.

The Beauty of Basil Thanks to the vitamins and minerals in basil, such as vitamin K and iron, this herb helps combat common ailments.

Basil health benefits:

Reduces stress

Strong antibacterial properties

Rich source of antioxidants

Prevents some harmful effects of aging

Reduces inflammation and swelling

Strengthens bones and liver

Boosts immunity

Boosts metabolism

Improves digestion

Common uses: Pick the leaves to use for anything from curries to pesto, sandwiches to salads.

Throw the stems in soups, sauces, and simmering oils—they still have flavor!

Growing tips:

Basil thrives in well-drained moist soil, positioned in a sunny window. Read more at https://bit.ly/2OKAAXa.

Cayenne Pepper Turn up the heat with cayenne peppers! Capsaicin is the compound responsible for cayenne’s spicy nature, but it’s also responsible for some of its health benefits. Some of these benefits include pain relief and lower cholesterol. Capsaicin cream is a popular topical pain reliever that can be bought over-the-counter or made at home.

Cayenne pepper health benefits:

Detoxifies the body

Boosts metabolism

Eases an upset stomach and helps digestion

Improves circulation

Relieves pain

Common uses:

Add to sauces, spice mixes, dressing, and other dishes.

Capsaicin cream (make your own: https://bit.ly/3jpZ7yy)

Growing tips:

DIY guide on how to grow cayenne peppers from seed https://youtu.be/jQ-5CiH1KvI

Lavender Loving Lavender is one of the most well-known medicinal herbs, popular for its soothing scent and ability to calm the nerves.

Lavender health benefits:

Eases tension and reduces stress

Relieves headaches and migraines

Aids sleep

Supports healthy hair and skin

Fights acne

Relieves pain

Treats respiratory problems

Common uses:

Make a lavender syrup to add to teas, lemonades, or just seltzer water: https://armagazine.com/2SDUDIA

Brew flowers for a tea

Use essential oil in a diffuser

Apply essential oil topically

Add lavender buds to a warm bath

Growing tips:

Lavender likes 6 to 8 hours of sunlight and, once established, is drought tolerant. Read more at https://bit.ly/3eOECID

Lemon Balm This lemony plant is delicious and easily used in several dishes like teas, ice cream, and more. Many people consume lemon balm tea to help relieve anxiety, stress, and even to calm restless kids.

Lemon balm benefits:

Calms restlessness, anxiety, and stress

Reduces inflammation

Treats cold sores

Soothes menstrual cramps

Common uses:

Brew leaves for a tea

Garnish for dishes and desserts

Apply tea or essential oil topically

Growing tips:

Lemon balm prefers to be grown in full sun in well-drained, sandy loam. It grows best in slightly moist soil, so water regularly. Grow 4 lemon balm plants for cooking or 6 to 12 plants for tea and preserving.

Peppermint Peppermint makes a tasty tea and helps relieve tummy aches, nausea, and muscle pain.

Peppermint health benefits:

Relieves allergies

Soothes muscle pain

Relieves headaches

Reduces nausea, gas, and indigestion

Supports digestive health

Treats bad breath

Highly antibacterial

Common uses:

Brew leaves for a tea

Apply essential oil topically

Inhale essential oil

Growing tips:

Peppermint needs lots of water and rich soil with good drainage. It won’t tolerate dry conditions. Planting it in full sun will increase the potency of its oils and medicinal qualities.

Rosemary Rosemary is packed with vitamins and minerals that help support many different functions in the body. For instance, rosemary is great for improving memory and also supports hair growth.

Rosemary health benefits:

Reduces inflammation

Improves blood circulation

Improves memory and enhances overall brain function

Treats bad breath

Supports liver health

Supports hair growth

Common uses:

Brew dried leaves for a tea

Sprinkle as a garnish for dishes

Apply essential oil topically

Growing tips:

Here’s a video to help you grow rosemary https://youtu.be/brbPNLVF9b4

Sage Sage is another medicinal plant that helps support memory and combat degenerative diseases. Sage is also well-known for managing diabetes with its ability to lower glucose levels naturally.

Sage health benefits:

Improves memory and enhances overall brain function

Supports digestive health

Strengthens immune system

Treats and helps manage diabetes

Rich in antioxidants

Improves skin health

Common uses:

Brew fresh leaves for tea

Sprinkle as a garnish for dishes

Inhale essential oil

Apply essential oil topically

Growing tips:

Sage will grow almost anywhere, but it provides the tastiest leaf when it receives a lot of sunlight. Sage thrives in well-drained, sandy, loamy soil, and is a fairly drought-tolerant herb.

Essential Oils You may have noticed the mention of essential oils when discussing medicinal herbs. Essential oils are highly concentrated liquids derived from plant compounds.

Unique aromatic compounds give each essential oil its characteristic essence. Each essential oil provides a unique scent and beneficial properties.

When selecting essential oils, it is very important to purchase from a reputable source and always read labels carefully. Essential oils have a variety of applications, from diffusing to ingesting. However, not all oils are suitable for internal use, which is why it is very important to read labels carefully.

Some oils are also very strong and need to be diluted before applying topically. It’s recommended to apply oils with a carrier oil, such as coconut oil, to dilute its strength.

Inhaling the aromas from essential oils can stimulate areas of your limbic system, which is a part of your brain that plays a role in emotions, behaviors, sense of smell, and long-term memory.

Popular Essential Oils and their Uses Here's a list of 10 popular essential oils and the health claims associated with them:

Peppermint: used to boost energy and aid digestion

Lavender: used to relieve stress

Sandalwood: used to calm nerves and help with focus

Bergamot: used to reduce stress and improve skin conditions like eczema

Rose: used to improve mood and reduce anxiety

Chamomile: used to improve mood and relaxation

Ylang-Ylang: used to treat headaches, nausea, and skin conditions

Tea Tree: used to fight infections and boost immunity

Jasmine: used to help with depression, childbirth, and libido

Lemon: used to aid digestion, mood, headaches, and more

Plants and Mental Health Plants go far beyond their powers to heal us physically. According to an extensive review of the scientific literature, there’s plenty of evidence to support the benefits of exposure to plants having a powerful impact on mental health.

You can read the full review at https://bit.ly/3eJtuwl

Living in or near green spaces, and spending time in natural or cultivated gardens, has been associated with improved mood, reduced negative effects of stress, improved cognition, reduced aggression, and enhanced overall well-being in people of all ages under many different circumstances.

The researchers found that people who surround themselves with plant life and other forms of natural beauty, indoors and out, experience emotional and mental health benefits that positively impact their social, psychological, physical, cognitive, environmental, and spiritual well-being.

Let’s review some of the highlights of the ‘Literature Supporting the Well-Being Benefits of Plants.’

Symptom Improvement According to the review of research, studies repeatedly report increases in subjects' mood, fewer incidents of depressive symptoms, as well as increased memory span and decreased symptoms of anxiety after a walk in nature, as compared to a walk through an urban environment.

Symptoms of dementia, depression, post-traumatic stress, and attention-deficit disorders were greatly improved following short nature breaks. Horticultural therapies or nature-based rehabilitation programs show significant improvement of symptoms compared to study participants who followed other treatment measures.

Intelligence and Creativity Many studies examined for the review suggest that profound experiences that connect us to nature are due to the geometry and architecture of both natural environments and the environments we build to replicate nature that regularly enhances our quality of life.

Such environments have been found to have a healing effect and increase the ability to perform well on tests of intelligence.

Additionally, nature walks, and even short visits to parks and woodlands within urban areas, have been found to boost creativity, mood, and a sense of vitality.

The Power of Plants The bottom line? Plants are powerful tools we can use to enhance all aspects of our health and well-being. From eating a variety of plant-based foods to seeing nature through a closed window, plants can make us healthier, happier, kinder people.

The power of plants can not be overlooked when it comes to wellness. According to researchers, 120 minutes per week in nature is all it takes to boost well-being. Check it out at https://go.nature.com/2BhHKPi.