Sharing Plant Wisdom Wed, 27 May 2026 00:23:44 -0400 https://www.buzzsprout.com/1401841 en-us © 2026 Sharing Plant Wisdom yes 85b472e7-e494-562b-8764-62aa7d89f6bf Marie & Sophie episodic false Buzzsprout (https://www.buzzsprout.com) Marie & Sophie https://storage.buzzsprout.com/1qhb4m6j7bck6796lb9v3lfvegin?.jpg Sharing Plant Wisdom How to deal with feelings of anxiety with herbs and naturopathy How to deal with feelings of anxiety with herbs and naturopathy Welcome back to a new episode of the Sharing Plant Wisdom podcast, hosted by UK-based naturopathic herbalists Sophie and Marie. This week we are talking about anxiety and what we do to deal with this personally and with our patients. 

In this episode we talk about the physical, cognitive, and emotional manifestations of anxiety, as well as the common medications that can cause anxiety. 

The nutritional advice we give people with anxiety include limiting / avoiding stimulants and alcohol, increasing your intake of essential fatty acids, following an anti-inflammatory diet. 

The supplements we recommend in this episode are magnesium (200 to 600 mg per day), vitamin B complex, and L-theanine. 

The medicinal herbs we mention that are very helpful are:

_ milky oats seed (Avena sativa): nourishes and rebuilds frayed nerves 

_ St John’s wort (Hypericum perforatum): acts in the same way as SSRIs to relieve anxiety, also helpful in seasonal affective disorder. If you are on any prescription medication please talk to a professional before taking st john’s wort 

_ Lemon balm (Melissa officinalis): lifts the mood and improves cognition 

_ Damiana (Turnera diffusa): fantastic uplifting herb that also has aphrodisiac properties

_ Wood betony (Stachys betonica): very grounding herb for when anxiety makes you light-headed 

_ Vervain (Verbena officinalis): especially suited for people who carry tension in their shoulders and neck and are prone to tension headaches 

_ Motherwort (Leonurus cardiaca): helps quickly calm down anxiety and panic attacks, helps build strength and resilience in the nerves

_ Skullcap (Scutellaria lateriflora): indicated for nervousness, agitation, insomnia, and sensory overload

_ Passion flower (Passiflora incarnata): gently relaxes all systems of the body, and helps control swirling thoughts 

_ Holy basil (Ocimum sanctum): beautifully fragrant herb that lifts hopelessness and helps switching the focus outward and improve meditation practices 

_ Gotu kola (Centella asiatica): brings balance and focus for better mental function 

_ Ashwagandha: calming adaptogen, can help fall asleep at night, and over time help overcome symptoms of anxiety and PTSD

 

Other helpful tips that can help get anxiety under control include regular exercise of your choice, walking meditation, box breathing, legs up against the wall, regular sleeping and eating patterns, engaging in a hobby, creative activity, volunteering in the community, having a sense of purpose, giving and receiving gratitude. 

In health, 
Marie & Sophie x 

 

]]> Welcome back to a new episode of the Sharing Plant Wisdom podcast, hosted by UK-based naturopathic herbalists Sophie and Marie. This week we are talking about anxiety and what we do to deal with this personally and with our patients. 

In this episode we talk about the physical, cognitive, and emotional manifestations of anxiety, as well as the common medications that can cause anxiety. 

The nutritional advice we give people with anxiety include limiting / avoiding stimulants and alcohol, increasing your intake of essential fatty acids, following an anti-inflammatory diet. 

The supplements we recommend in this episode are magnesium (200 to 600 mg per day), vitamin B complex, and L-theanine. 

The medicinal herbs we mention that are very helpful are:

_ milky oats seed (Avena sativa): nourishes and rebuilds frayed nerves 

_ St John’s wort (Hypericum perforatum): acts in the same way as SSRIs to relieve anxiety, also helpful in seasonal affective disorder. If you are on any prescription medication please talk to a professional before taking st john’s wort 

_ Lemon balm (Melissa officinalis): lifts the mood and improves cognition 

_ Damiana (Turnera diffusa): fantastic uplifting herb that also has aphrodisiac properties

_ Wood betony (Stachys betonica): very grounding herb for when anxiety makes you light-headed 

_ Vervain (Verbena officinalis): especially suited for people who carry tension in their shoulders and neck and are prone to tension headaches 

_ Motherwort (Leonurus cardiaca): helps quickly calm down anxiety and panic attacks, helps build strength and resilience in the nerves

_ Skullcap (Scutellaria lateriflora): indicated for nervousness, agitation, insomnia, and sensory overload

_ Passion flower (Passiflora incarnata): gently relaxes all systems of the body, and helps control swirling thoughts 

_ Holy basil (Ocimum sanctum): beautifully fragrant herb that lifts hopelessness and helps switching the focus outward and improve meditation practices 

_ Gotu kola (Centella asiatica): brings balance and focus for better mental function 

_ Ashwagandha: calming adaptogen, can help fall asleep at night, and over time help overcome symptoms of anxiety and PTSD

 

Other helpful tips that can help get anxiety under control include regular exercise of your choice, walking meditation, box breathing, legs up against the wall, regular sleeping and eating patterns, engaging in a hobby, creative activity, volunteering in the community, having a sense of purpose, giving and receiving gratitude. 

In health, 
Marie & Sophie x 

 

]]> Marie & Sophie Buzzsprout-9609415 Thu, 25 Nov 2021 00:00:00 +0000 2640 1 21 full false Interview with Saskia from Saskia's Flower Essences! Interview with Saskia from Saskia's Flower Essences! This episode follows on from our previous one where we explain the origins of flower essences and their actions on the person. Today we interview Saskia Marjoram, founder of Saskia’s Flower essences, which can be found in Wincanton, Somerset and online here:
https://www.saskiasfloweressences.com/ 

In this episode Saskia tells us the story of how flower essences came into her life and how she started making them at home, trying them on herself, her family and friends and observing the transformations. Saskia explains the different methods of making flower essences, as well as the differences between tree essences and flower essences, how essence remedies hold the vibration of the plant. We also discuss how much and how often essences should be taken, how Saskia knows which essences are right for the person, how blends are created, how each essence is researched and how to tune in to the vibration of a plant. We also touch on essences for pets, kids, and the clever ways to “sneak them in”. 

We discuss the emotional issues that came to the fore during the pandemic (anxiety, addictions) and what essences can help people right now. 

We hope Saskia’s enthusiasm will encourage you to try flower essences, the safest but also deepest form of medicine. 

In health, 
Marie & Sophie

]]> This episode follows on from our previous one where we explain the origins of flower essences and their actions on the person. Today we interview Saskia Marjoram, founder of Saskia’s Flower essences, which can be found in Wincanton, Somerset and online here:
https://www.saskiasfloweressences.com/ 

In this episode Saskia tells us the story of how flower essences came into her life and how she started making them at home, trying them on herself, her family and friends and observing the transformations. Saskia explains the different methods of making flower essences, as well as the differences between tree essences and flower essences, how essence remedies hold the vibration of the plant. We also discuss how much and how often essences should be taken, how Saskia knows which essences are right for the person, how blends are created, how each essence is researched and how to tune in to the vibration of a plant. We also touch on essences for pets, kids, and the clever ways to “sneak them in”. 

We discuss the emotional issues that came to the fore during the pandemic (anxiety, addictions) and what essences can help people right now. 

We hope Saskia’s enthusiasm will encourage you to try flower essences, the safest but also deepest form of medicine. 

In health, 
Marie & Sophie

]]> Marie & Sophie Buzzsprout-9168237 Thu, 09 Sep 2021 21:00:00 +0100 3530 1 20 full true An introduction to flower essences An introduction to flower essences Welcome back to a new episode of the Sharing Plant Wisdom podcast. This week we are introducing you to the subtle but powerful healing properties of flower essences. They are widely available to buy but also very easy to make yourself. And they are the safest form of medicine out there, with no contra-indications whatsoever! Please be aware however that some essences contain a small amount of alcohol. 
In this episode we discuss how flower essences started, what they do and how they can really support any healing journey. 

We then go into a bit more details about Dr Bach's 12 Healers, which are the "type" essences, because they address personality types. 
·         Agrimony: for people who hide their worry behind a cheerful face

·         Cerato: for people who do not trust their decisions and can get easily led and fooled 

·         Centaury: for the people-pleasers, those who can’t say “no” 

·         Chicory: for those who are possessive and demanding in love, who try to keep the loved ones dependent and end up suffocating them

·         Clematis: for people who dream of the future without working on the present

·         Gentian: for those who get easily discouraged, despondent and lose faith after a minor setback

·         Impatiens: the impatiens type lives life in a rush and hates being slowed down by methodical people or other constrains, they can get irritable 

·         Mimulus: for people who are frightened or anxious about a known thing, for example fear of heights, fear of speaking in public, fear of spiders, fear of crowded spaces, etc. 

·         Rock rose: for people who experience terrors and panic attacks,

·         Scleranthus: for people who are indecisive for the smallest of every day things 

·         Vervain: for people who are a bit too passionate about something,  a bit fanatic

·         Water violet: for those who are self-reliant to the point of being withdrawn


The 26 other essences discovered by Dr Bach help address reactive emotional states (day-to-day stuff). Here are the examples we mention: 
·         Crab apple: for feelings of uncleanliness, self-loathing, not accepting one’s appearance or one’s personality trait and being fixated on it 

·         Cherry plum: when you are scared of going mad

·         Elm: when you’re feeling overwhelmed

·         Hornbeam: when you’re procrastinating 

·         Olive: when you’re exhausted after a physically or mentally intense period of time 

·         Red Chestnut: when you worry too much about loved ones 

·         Star of Bethlehem: for those who have experienced trauma.

·         Walnut: for when things are changing (moving house, the menopause, kids going to school, divorcing, going back to work)

·         White chestnut: to stop circling thoughts

To make your own essence blend you need: a sterile glass bottle with pipette insert (50 mL is a good size). Mix 15 mL of brandy with 35 mL of water. Add 8 drops of each essence that you need (no more than 7 different essences per blend). 
Simples or blends should be taken as often as needed during the day. A dose is 3 to 7 drops under the tongue. 

Useful link: 
https://www.bachcentre.com/en/

]]> Welcome back to a new episode of the Sharing Plant Wisdom podcast. This week we are introducing you to the subtle but powerful healing properties of flower essences. They are widely available to buy but also very easy to make yourself. And they are the safest form of medicine out there, with no contra-indications whatsoever! Please be aware however that some essences contain a small amount of alcohol. 
In this episode we discuss how flower essences started, what they do and how they can really support any healing journey. 

We then go into a bit more details about Dr Bach's 12 Healers, which are the "type" essences, because they address personality types. 
·         Agrimony: for people who hide their worry behind a cheerful face

·         Cerato: for people who do not trust their decisions and can get easily led and fooled 

·         Centaury: for the people-pleasers, those who can’t say “no” 

·         Chicory: for those who are possessive and demanding in love, who try to keep the loved ones dependent and end up suffocating them

·         Clematis: for people who dream of the future without working on the present

·         Gentian: for those who get easily discouraged, despondent and lose faith after a minor setback

·         Impatiens: the impatiens type lives life in a rush and hates being slowed down by methodical people or other constrains, they can get irritable 

·         Mimulus: for people who are frightened or anxious about a known thing, for example fear of heights, fear of speaking in public, fear of spiders, fear of crowded spaces, etc. 

·         Rock rose: for people who experience terrors and panic attacks,

·         Scleranthus: for people who are indecisive for the smallest of every day things 

·         Vervain: for people who are a bit too passionate about something,  a bit fanatic

·         Water violet: for those who are self-reliant to the point of being withdrawn


The 26 other essences discovered by Dr Bach help address reactive emotional states (day-to-day stuff). Here are the examples we mention: 
·         Crab apple: for feelings of uncleanliness, self-loathing, not accepting one’s appearance or one’s personality trait and being fixated on it 

·         Cherry plum: when you are scared of going mad

·         Elm: when you’re feeling overwhelmed

·         Hornbeam: when you’re procrastinating 

·         Olive: when you’re exhausted after a physically or mentally intense period of time 

·         Red Chestnut: when you worry too much about loved ones 

·         Star of Bethlehem: for those who have experienced trauma.

·         Walnut: for when things are changing (moving house, the menopause, kids going to school, divorcing, going back to work)

·         White chestnut: to stop circling thoughts

To make your own essence blend you need: a sterile glass bottle with pipette insert (50 mL is a good size). Mix 15 mL of brandy with 35 mL of water. Add 8 drops of each essence that you need (no more than 7 different essences per blend). 
Simples or blends should be taken as often as needed during the day. A dose is 3 to 7 drops under the tongue. 

Useful link: 
https://www.bachcentre.com/en/

]]> Marie & Sophie Buzzsprout-9067341 Mon, 23 Aug 2021 00:00:00 +0100 1933 1 19 full false Interview with Herbalist and Forager Lee Leatham Interview with Herbalist and Forager Lee Leatham Hello and welcome back to the Sharing Plant Wisdom podcast. In today's episode we touch on how we can make herbal medicine a sustainable practice by getting to know our local plants. 

Lee tells us how he fell into foraging and plant identification, why you have to be 200% sure of what you’re picking before using it as food or medicine. 

The phone app we mention is called “Picture This” and can be found here : 

https://play.google.com/store/apps/details?id=cn.danatech.xingseus&gl=GB

Lee also talks about “spore print” to help identify mushrooms. 

We learn about the rules and regulations pertaining to wild foraging. 

Herbs that are ready to be foraged now (July-August) in the UK: Meadowsweet (Filipendula ulmaria), Pineapple Weed () , Wild marjoram (Oregano), Yarrow (Achillea), Self-Heal (Prunella), Centaury (Erythrea), Rosebay willow herb (), Mugwort (Artemisia vulgaris). Here are their most common uses: 

Wild marjoram aids digestion, helps with upper respiratory tract infections, also useful for tension headaches. 

Meadowsweet is also great for digestion, especially to calm down acid reflux, it is also anti-inflammatory.

Mugwort helps regulate the menstrual cycle (emmenagogue = bring on the menses, so do not use in pregnancy), is a good anti-parasitic, a digestive aid, a mild anti-depressant.

Yarrow is a renown wound herb that helps stop haemorrhages (works for heavy periods as well), also used to lower high blood pressure, also used to bring down fevers and is a good urinary antiseptic.

We also mention Lee’s special hay fever tincture (containing Ribwort plantain, elderflower, nettle)

You can book bespoke foraging walks with Lee in Kent via his website: 

https://www.theherbman.co.uk/

Give him a follow on Instagram. If you want to see videos of Lee in action you can find them on our Instagram @sharingplantwisdom.  

In health,
S&M xx 

]]> Hello and welcome back to the Sharing Plant Wisdom podcast. In today's episode we touch on how we can make herbal medicine a sustainable practice by getting to know our local plants. 

Lee tells us how he fell into foraging and plant identification, why you have to be 200% sure of what you’re picking before using it as food or medicine. 

The phone app we mention is called “Picture This” and can be found here : 

https://play.google.com/store/apps/details?id=cn.danatech.xingseus&gl=GB

Lee also talks about “spore print” to help identify mushrooms. 

We learn about the rules and regulations pertaining to wild foraging. 

Herbs that are ready to be foraged now (July-August) in the UK: Meadowsweet (Filipendula ulmaria), Pineapple Weed () , Wild marjoram (Oregano), Yarrow (Achillea), Self-Heal (Prunella), Centaury (Erythrea), Rosebay willow herb (), Mugwort (Artemisia vulgaris). Here are their most common uses: 

Wild marjoram aids digestion, helps with upper respiratory tract infections, also useful for tension headaches. 

Meadowsweet is also great for digestion, especially to calm down acid reflux, it is also anti-inflammatory.

Mugwort helps regulate the menstrual cycle (emmenagogue = bring on the menses, so do not use in pregnancy), is a good anti-parasitic, a digestive aid, a mild anti-depressant.

Yarrow is a renown wound herb that helps stop haemorrhages (works for heavy periods as well), also used to lower high blood pressure, also used to bring down fevers and is a good urinary antiseptic.

We also mention Lee’s special hay fever tincture (containing Ribwort plantain, elderflower, nettle)

You can book bespoke foraging walks with Lee in Kent via his website: 

https://www.theherbman.co.uk/

Give him a follow on Instagram. If you want to see videos of Lee in action you can find them on our Instagram @sharingplantwisdom.  

In health,
S&M xx 

]]> Marie & Sophie Buzzsprout-8918161 Sun, 25 Jul 2021 15:00:00 +0100 2972 1 18 full false Special episode - Get to know us! Special episode - Get to know us! Welcome back to the Sharing Plant Wisdom podcast, where we (Sophie and Marie) share our knowledge and experience as naturopathic herbalists based in London, UK. This episode is a bit different from our usual format. Today we interview each other, we tell our stories of ill-health and how discovering herbal medicine and naturopathy changed our lives and motivate us every day to help people with whatever health challenges they are facing. Topics covered in this episode include: 

-          How we met 

-          Kew Garden ice creams 

-          Burnout 

-          Glandular fever 

-          PCOS 

-          Fibromyalgia

-          Our favourite herbs 

-          How we work with patients 

-          Workshops 

-          Retreats

-          Sustainable seed farms

-          Documentaries

-          Stationary 

-          Underwear 

-          Not being perfect 

 

 

 

]]> Welcome back to the Sharing Plant Wisdom podcast, where we (Sophie and Marie) share our knowledge and experience as naturopathic herbalists based in London, UK. This episode is a bit different from our usual format. Today we interview each other, we tell our stories of ill-health and how discovering herbal medicine and naturopathy changed our lives and motivate us every day to help people with whatever health challenges they are facing. Topics covered in this episode include: 

-          How we met 

-          Kew Garden ice creams 

-          Burnout 

-          Glandular fever 

-          PCOS 

-          Fibromyalgia

-          Our favourite herbs 

-          How we work with patients 

-          Workshops 

-          Retreats

-          Sustainable seed farms

-          Documentaries

-          Stationary 

-          Underwear 

-          Not being perfect 

 

 

 

]]> Marie & Sophie Buzzsprout-8841728 Mon, 12 Jul 2021 00:00:00 +0100 1981 1 17 full false Acupuncture for IBS with Acupuncturist and Herbalist Debbie Lourenco Acupuncture for IBS with Acupuncturist and Herbalist Debbie Lourenco Hey everyone! We hope you enjoyed episode 15 about IBS and the many naturopathic ways to address it. Today we interview Acupuncturist and Herbalist Debbie Lourenco for her perspective on the subject.
In this episode, we discuss:
- the body as a whole 
- the principles of TCM (Traditional Chinese Medicine): Yin/Yang, Hot/Cold, Exterior/Interior, Excess/Deficiency
- the seasons and their elemental correspondences
- how to interpret the different subtypes of IBS using TCM
- the massive role emotions play in the function of the digestive system
- the importance of connecting with your food

If you'd like to connect with Debbie, you can find her here:

https://debbielourenco.co.uk/

Debbie practices in Ascot and in Central London at The Emporium in Marylebone every Tuesday, starting July 6th.

https://www.emporiumtreatments.co.uk/


And you can find Sophie and Marie on Instagram @sharingplantwisdom, and on email : sharingplantwisdom@gmail.com 


In health, 
Sophie, Marie, Debbie x 

]]> Hey everyone! We hope you enjoyed episode 15 about IBS and the many naturopathic ways to address it. Today we interview Acupuncturist and Herbalist Debbie Lourenco for her perspective on the subject.
In this episode, we discuss:
- the body as a whole 
- the principles of TCM (Traditional Chinese Medicine): Yin/Yang, Hot/Cold, Exterior/Interior, Excess/Deficiency
- the seasons and their elemental correspondences
- how to interpret the different subtypes of IBS using TCM
- the massive role emotions play in the function of the digestive system
- the importance of connecting with your food

If you'd like to connect with Debbie, you can find her here:

https://debbielourenco.co.uk/

Debbie practices in Ascot and in Central London at The Emporium in Marylebone every Tuesday, starting July 6th.

https://www.emporiumtreatments.co.uk/


And you can find Sophie and Marie on Instagram @sharingplantwisdom, and on email : sharingplantwisdom@gmail.com 


In health, 
Sophie, Marie, Debbie x 

]]> Marie & Sophie Buzzsprout-8761914 Fri, 25 Jun 2021 12:00:00 +0100 2608 1 16 full false Dealing with IBS - The Naturopathic Way Dealing with IBS - The Naturopathic Way Hello and welcome to episode 15 of the Sharing Plant Wisdom podcast with London-based naturopathic herbalists Sophie and Marie. The topic of this episode is Irritable Bowel Syndrome (or IBS).
IBS affects 20-30% of the population. Main symptoms: change in bowel habits, abdominal pain and distention. Other symptoms include: Mucus in the stools, heartburn (acid reflux), nausea and vomiting, urinary urgency, worsening of premenstrual symptoms, sexual dysfunction. Fibromyalgia, chronic fatigue, TMJ disorder, anxiety and depression are all comorbidities of IBS.
The 4 subtypes of IBS:
-          IBS-C: constipation is the main symptom
-          IBS-D: diarrhoea is the main symptom
-          IBS-M: alternating constipation and diarrhoea
-          IBS-U: unsubtyped
You can find the Bristol Stool Chart here:
https://www.nice.org.uk/guidance/cg99/resources/cg99-constipation-in-children-and-young-people-bristol-stool-chart-2
A “normal” stool is around 3-4 on that scale.
If you notice dark blood in your stools or if you experience nocturnal episodes of diarrhoea please consult your general practitioner immediately.
In 84% of patients, IBS can be explained by either SIBO (Small Intestinal Bacterial Overgrowth) or SIFO (Small Intestinal Fungal Overgrowth).
Here are some of the few life factors that can negatively impact your gut microbiome:
- How you were born: babies born vaginally receive primary inoculation from the microbiome of their mother’s vagina and rectum as they pass through the birth canal. Immediate skin-to-skin contact also contributes to the establishment of the newborn microbiome.
- Being exposed to dirt and germs as a child is more beneficial long-term than a super “clean” environment.
- Antibiotics, painkillers and proton-pump inhibitors all compromise the balance of gut microbes 
- Stress disrupts the gut microbiome, so does alcohol
- Gastrointestinal infections can have long-term consequences on gut health
- Environmental toxins (heavy metals, molds)
- Trauma and early life adverse events are strongly correlated with GIT issues
In practice, we would advise the '5 R' protocol to overcome IBS:
- Remove: remove the unwanted gut bacteria or fungi AND remove trigger foods and drinks (most common culprits can be found on the FODMAP foods list:
https://www.gloshospitals.nhs.uk/media/documents/FODMAP_dietsheet_for_website.pdf
Herbs that help in this phase include: Juglans nigra, Berberis aquifolium, Coptis chinensis, Hydrastis canadensis, Curcuma longa, Tabebuia impetiginosa 
- Replace: support the digestive system by providing digestive enzymes (pepsin, papain, bromelain), hydrochloric acid, bile. Herbs that help during this phase include Berberis vulgaris, Gentiana lutea, Cynara scolymus, Cinnamonum zeylanicum, Foeniculum vulgare. 
- Reinoculate: with probiotics containing bifidobacterium and Lactobacillus. 200-300 billions CFU , up to twice a day on empty stomach 
- Reintroduce: foods and drinks given up in phase 1. One food/ w 
- Rebalance: holistic approach 
Herbs for gut hypersensitivity: Matricaria recutita, Verbena officinalis, Viburnum opulus, Hypericum perforatum
Best thing to do for your IBS is to keep blood sugar levels steady. Bacteria and yeast LOVE sugar!
SIBO tests discussed: Lactulose breath test, Organic acids test, comprehensive stool test 
But also, don't forget to chew your food, eat in a calm state of mind, exercise regularly, sleep. 

In health, 
Marie & Sophie 

 

 

 

]]> Hello and welcome to episode 15 of the Sharing Plant Wisdom podcast with London-based naturopathic herbalists Sophie and Marie. The topic of this episode is Irritable Bowel Syndrome (or IBS).
IBS affects 20-30% of the population. Main symptoms: change in bowel habits, abdominal pain and distention. Other symptoms include: Mucus in the stools, heartburn (acid reflux), nausea and vomiting, urinary urgency, worsening of premenstrual symptoms, sexual dysfunction. Fibromyalgia, chronic fatigue, TMJ disorder, anxiety and depression are all comorbidities of IBS.
The 4 subtypes of IBS:
-          IBS-C: constipation is the main symptom
-          IBS-D: diarrhoea is the main symptom
-          IBS-M: alternating constipation and diarrhoea
-          IBS-U: unsubtyped
You can find the Bristol Stool Chart here:
https://www.nice.org.uk/guidance/cg99/resources/cg99-constipation-in-children-and-young-people-bristol-stool-chart-2
A “normal” stool is around 3-4 on that scale.
If you notice dark blood in your stools or if you experience nocturnal episodes of diarrhoea please consult your general practitioner immediately.
In 84% of patients, IBS can be explained by either SIBO (Small Intestinal Bacterial Overgrowth) or SIFO (Small Intestinal Fungal Overgrowth).
Here are some of the few life factors that can negatively impact your gut microbiome:
- How you were born: babies born vaginally receive primary inoculation from the microbiome of their mother’s vagina and rectum as they pass through the birth canal. Immediate skin-to-skin contact also contributes to the establishment of the newborn microbiome.
- Being exposed to dirt and germs as a child is more beneficial long-term than a super “clean” environment.
- Antibiotics, painkillers and proton-pump inhibitors all compromise the balance of gut microbes 
- Stress disrupts the gut microbiome, so does alcohol
- Gastrointestinal infections can have long-term consequences on gut health
- Environmental toxins (heavy metals, molds)
- Trauma and early life adverse events are strongly correlated with GIT issues
In practice, we would advise the '5 R' protocol to overcome IBS:
- Remove: remove the unwanted gut bacteria or fungi AND remove trigger foods and drinks (most common culprits can be found on the FODMAP foods list:
https://www.gloshospitals.nhs.uk/media/documents/FODMAP_dietsheet_for_website.pdf
Herbs that help in this phase include: Juglans nigra, Berberis aquifolium, Coptis chinensis, Hydrastis canadensis, Curcuma longa, Tabebuia impetiginosa 
- Replace: support the digestive system by providing digestive enzymes (pepsin, papain, bromelain), hydrochloric acid, bile. Herbs that help during this phase include Berberis vulgaris, Gentiana lutea, Cynara scolymus, Cinnamonum zeylanicum, Foeniculum vulgare. 
- Reinoculate: with probiotics containing bifidobacterium and Lactobacillus. 200-300 billions CFU , up to twice a day on empty stomach 
- Reintroduce: foods and drinks given up in phase 1. One food/ w 
- Rebalance: holistic approach 
Herbs for gut hypersensitivity: Matricaria recutita, Verbena officinalis, Viburnum opulus, Hypericum perforatum
Best thing to do for your IBS is to keep blood sugar levels steady. Bacteria and yeast LOVE sugar!
SIBO tests discussed: Lactulose breath test, Organic acids test, comprehensive stool test 
But also, don't forget to chew your food, eat in a calm state of mind, exercise regularly, sleep. 

In health, 
Marie & Sophie 

 

 

 

]]> Marie & Sophie Buzzsprout-8686524 Fri, 11 Jun 2021 21:00:00 +0100 3224 1 14 full false Eat Well After a Detox with Vegan Chef Ursula Lake Eat Well After a Detox with Vegan Chef Ursula Lake Hello and welcome back to a new interview episode of the Sharing Plant Wisdom podcast. Today we have the delightful Ursula Lake, author of the Vegan Lockdown Larder cookbook, that you can buy here: 

 

https://www.retreateat.com/order-from-the-larder

 

All proceeds from the book are going to The Trussell Trust, a charity that is working towards ending the need for food banks in the UK. 

 

https://www.trusselltrust.org/

 

Ursula is a vegan chef who caters for bespoke health retreats around the world and is passionate about helping people keep on track with a healthy lifestyle after a detox. 

In this episode we talk about the best farmers markets around London, why you need to get breakfast right, the wonders of cinnamon, how your food choices are directly influenced by your gut microbiome, why doing a detox is not the best way to achieve long-lasting weight loss, Sun Chlorella, why you should eat more beans, and why you wake up at 2 in the morning. 

All the while trying our hardest to get sued by Coca-Cola, McDonalds, KFC, Pizza Hut, or Twirl  :-D 

 

And here is a little gift to our listeners, Ursula has given us the recipe to the Lucuma pudding mentioned in this episode:

-          1 can of full fat coconut milk 

-          130 g of Lucuma powder (from any health food shop)

-          A ripe Haas avocado 

-          ½ tsp vanilla extract 

-          A pinch of sea salt 

Blend everything in a high speed blender until smooth. Scoop and divide into ramekins. Let rest in the fridge until it’s time to serve. Pimp them up with some toppings: toasted coconut flakes, raw cacao nibs, freeze-dried raspberry bits.  

 

You can find Ursula on Instagram @veganlockdownlarder. 

 

Please let us know your questions, comments sharingplantwisdom@gmail.com . Follow us on Instagram @sharingplantwisdom. 

 

Have a good one and see you soon! 

Marie & Sophie 

]]> Hello and welcome back to a new interview episode of the Sharing Plant Wisdom podcast. Today we have the delightful Ursula Lake, author of the Vegan Lockdown Larder cookbook, that you can buy here: 

 

https://www.retreateat.com/order-from-the-larder

 

All proceeds from the book are going to The Trussell Trust, a charity that is working towards ending the need for food banks in the UK. 

 

https://www.trusselltrust.org/

 

Ursula is a vegan chef who caters for bespoke health retreats around the world and is passionate about helping people keep on track with a healthy lifestyle after a detox. 

In this episode we talk about the best farmers markets around London, why you need to get breakfast right, the wonders of cinnamon, how your food choices are directly influenced by your gut microbiome, why doing a detox is not the best way to achieve long-lasting weight loss, Sun Chlorella, why you should eat more beans, and why you wake up at 2 in the morning. 

All the while trying our hardest to get sued by Coca-Cola, McDonalds, KFC, Pizza Hut, or Twirl  :-D 

 

And here is a little gift to our listeners, Ursula has given us the recipe to the Lucuma pudding mentioned in this episode:

-          1 can of full fat coconut milk 

-          130 g of Lucuma powder (from any health food shop)

-          A ripe Haas avocado 

-          ½ tsp vanilla extract 

-          A pinch of sea salt 

Blend everything in a high speed blender until smooth. Scoop and divide into ramekins. Let rest in the fridge until it’s time to serve. Pimp them up with some toppings: toasted coconut flakes, raw cacao nibs, freeze-dried raspberry bits.  

 

You can find Ursula on Instagram @veganlockdownlarder. 

 

Please let us know your questions, comments sharingplantwisdom@gmail.com . Follow us on Instagram @sharingplantwisdom. 

 

Have a good one and see you soon! 

Marie & Sophie 

]]> Marie & Sophie Buzzsprout-8537285 Wed, 19 May 2021 00:00:00 +0100 3650 1 13 full false Why Detox as part of a Naturopathic Lifestyle? Why Detox as part of a Naturopathic Lifestyle? Welcome to a new episode of the Sharing Plant Wisdom podcast, hosted by Marie and Sophie, a duo of passionate naturopathic herbalists. Today we take on the vast topic of detoxification. Your body is beautifully designed to detoxify itself 24/7. In this episode, we walk you through the physiological processes that happen all the time to remove toxins from the body. 

To start with we mention a few signs that your detoxification systems might need a boost. We then talk about the major organs of detoxification. 

We spend some time explaining the importance of having a good balance of phase 1 and phase 2 liver detoxification pathways and which nutrients support each phase. 

PHASE 1 has 2 major roles:   

a)       make some toxins water-soluble to be excreted by the kidneys

b)      modify toxins to be metabolised in phase 2.  

Nutrients essential for phase 1 are: vitamin C (+flavonoids), vitamin B1, B2, B3, B6, B9 (folic acid), and B12, beta-carotene (or vitamin A), vitamin E, magnesium, copper, molybdenum, zinc, manganese, and iron. Useful foods include citrus fruits (but avoid grapefruit if you are taking prescription medications), garlic. 

PHASE 2 is the conjugation phase, whose aim is to neutralise toxins before they exit the liver, so that they can be safely excreted. The most important agent of conjugation in the liver is glutathione.  

Nutrients essential for phase 2 are: N-Acetyl-Cysteine (NAC), taurine, cysteine, glycine, methyl- sulphonyl-methane (MSM), vitamin B1, B2, B3, B5, B6, B9 (folic acid), and B12, vitamin C, magnesium, selenium, sulphur, zinc, molybdenum, germanium, choline. Useful foods are sulphur-containing foods such as onion, garlic, broccoli, cruciferous vegetables. 

We also discuss the benefits of fasting and juices.   

Medicinal herbs that support healthy detoxification are: 

-          Milk thistle (Silybum marianum): supports all phases of liver detox, increases glutathione production 

-          Psyllium husks (Plantago ovata): provides a lot of fibers to get things moving in the gut 

-          Bentonite clay: binds toxins in the gut 

-          Dandelion root (Taraxacum officinale): helps detoxifying the liver, improves bile flow

-          Burdock root (Arctium lappa): cleanse the blood, purifies the skin, supports the adrenals

-          Cleavers (Galium aparine): detoxifies the lymph

-          Licorice root (Glycyrrhiza glabra): supports the adrenals, heals mucous membranes 

-          Elecampane root (Inula helenium): helps break down and get rid of mucus in the lungs, also provides prebiotics to feed beneficial gut flora 

-          Butternut bark (Juglans cinerea): helps to eliminate liver and bowel congestion 

-          Turmeric (Curcuma longa): improves phase 2 detoxification by supporting glutathione production, reduces inflammation. 

Chlorella is very good at detoxifying heavy metals, don’t forget to take a zeolite supplement to bind the released heavy metals.

We end the episode with some Lifestyle approaches that support detoxification
 

Let us know if you have any question about anything mentioned in this episode or if there are topics you’d like us to cover. Connect with us on Instagram @sharingplantwisdom, or by email : sharingplantwisdom@gmail.com 

]]> Welcome to a new episode of the Sharing Plant Wisdom podcast, hosted by Marie and Sophie, a duo of passionate naturopathic herbalists. Today we take on the vast topic of detoxification. Your body is beautifully designed to detoxify itself 24/7. In this episode, we walk you through the physiological processes that happen all the time to remove toxins from the body. 

To start with we mention a few signs that your detoxification systems might need a boost. We then talk about the major organs of detoxification. 

We spend some time explaining the importance of having a good balance of phase 1 and phase 2 liver detoxification pathways and which nutrients support each phase. 

PHASE 1 has 2 major roles:   

a)       make some toxins water-soluble to be excreted by the kidneys

b)      modify toxins to be metabolised in phase 2.  

Nutrients essential for phase 1 are: vitamin C (+flavonoids), vitamin B1, B2, B3, B6, B9 (folic acid), and B12, beta-carotene (or vitamin A), vitamin E, magnesium, copper, molybdenum, zinc, manganese, and iron. Useful foods include citrus fruits (but avoid grapefruit if you are taking prescription medications), garlic. 

PHASE 2 is the conjugation phase, whose aim is to neutralise toxins before they exit the liver, so that they can be safely excreted. The most important agent of conjugation in the liver is glutathione.  

Nutrients essential for phase 2 are: N-Acetyl-Cysteine (NAC), taurine, cysteine, glycine, methyl- sulphonyl-methane (MSM), vitamin B1, B2, B3, B5, B6, B9 (folic acid), and B12, vitamin C, magnesium, selenium, sulphur, zinc, molybdenum, germanium, choline. Useful foods are sulphur-containing foods such as onion, garlic, broccoli, cruciferous vegetables. 

We also discuss the benefits of fasting and juices.   

Medicinal herbs that support healthy detoxification are: 

-          Milk thistle (Silybum marianum): supports all phases of liver detox, increases glutathione production 

-          Psyllium husks (Plantago ovata): provides a lot of fibers to get things moving in the gut 

-          Bentonite clay: binds toxins in the gut 

-          Dandelion root (Taraxacum officinale): helps detoxifying the liver, improves bile flow

-          Burdock root (Arctium lappa): cleanse the blood, purifies the skin, supports the adrenals

-          Cleavers (Galium aparine): detoxifies the lymph

-          Licorice root (Glycyrrhiza glabra): supports the adrenals, heals mucous membranes 

-          Elecampane root (Inula helenium): helps break down and get rid of mucus in the lungs, also provides prebiotics to feed beneficial gut flora 

-          Butternut bark (Juglans cinerea): helps to eliminate liver and bowel congestion 

-          Turmeric (Curcuma longa): improves phase 2 detoxification by supporting glutathione production, reduces inflammation. 

Chlorella is very good at detoxifying heavy metals, don’t forget to take a zeolite supplement to bind the released heavy metals.

We end the episode with some Lifestyle approaches that support detoxification
 

Let us know if you have any question about anything mentioned in this episode or if there are topics you’d like us to cover. Connect with us on Instagram @sharingplantwisdom, or by email : sharingplantwisdom@gmail.com 

]]> Marie & Sophie Buzzsprout-8503525 Wed, 12 May 2021 00:00:00 +0100 3276 1 12 full true Nutritional Approach to a smooth menopause with Joanne Bolger Nutritional Approach to a smooth menopause with Joanne Bolger Welcome back to the Sharing Plant Wisdom podcast! 
This week’s episode is a special interview with naturopathic nutritionist Joanne Bolger. Joanne’s mission is to help women navigate perimenopause and menopause using tailored dietary changes, some supplements, along with some simple lifestyle tweaks. We mention hormones quite a bit in this conversation and it might be helpful for you to have a listen to episode 10 beforehand (The Ultimate Guide to your Female Hormones). 

In this episode you will learn about the hormonal changes that mark the transition towards menopause and their associated symptoms, such as: 

  • Irregular cycles
  • Worsening PMS with mood fluctuations
  • Crushing fatigue
  • Insomnia
  • Brain fog and memory loss
  • Breast tenderness from mid-month
  • Periods becoming heavier with clots
  • The occurrence of endometriosis and fibroids

 

We talk about the ovarian reserve test (referred to as AMH (Anti-Mullerian Hormone) test) as well as the predisposing factors for a “difficult” menopause. Did you know that iodine deficiency can be responsible for breast tenderness that occur for half the month preceding your period.

But mostly we talk about the simple strategies you can put in place now to ensure an easier ride through this period of change and renewal. 

We mention how to prevent brain fog (due to falling oestrogen levels) by eating oily fish rich in omega 3, balancing your blood sugar levels, keeping hydrated. 

We also talk about the importance of including cruciferous vegetables in your diet (linked to lower incidence of breast cancer), as well as some phytoestrogen. 

As you are going through perimenopause, your menses can become heavier, so keep an eye on your iron levels and supplement if needed. 

Go easy on alcohol. Alcohol consumption can negatively affect your sleep, damage your microbiome, and add strain to your liver.

Manage your stress levels. During stressful times the body prioritises the production of cortisol, to the detriment of sex hormones. 

We also talk about the importance of physical exercise and why maintaining a healthy body weight can make a huge difference in the severity of menopausal symptoms. 

Towards the end of the episode Joanne dispels some myths around hormone replacement therapy and bio-identical hormones. 

 
We hope this episode helps you navigate this transitional time of life. Did you know that in Japanese culture, the word for menopause ("konenki") means "renewal years" ? And that only menopaused women can become shamans ? Embrace change and it will embrace you. 

 

If you would like to book a consultation with Jo, head over to her website : 

https://www.joannebolger.co.uk/

 

Joanne is also part of a team of experts at My Menopause Centre whose goal is to help women through their menopause. You can find a ton of resources here: 

https://www.mymenopausecentre.com/

 

You can also connect with Jo on Instagram    @joannebolgernutrition

 

Do not hesitate to send us your questions or comments and let us know what topics you would like us to cover: 

sharingplantwisdom@gmail.com

 AND

@sharingplantwisdom 

 

 In health, 

Marie & Sophie  
x 

 

]]> Welcome back to the Sharing Plant Wisdom podcast! 
This week’s episode is a special interview with naturopathic nutritionist Joanne Bolger. Joanne’s mission is to help women navigate perimenopause and menopause using tailored dietary changes, some supplements, along with some simple lifestyle tweaks. We mention hormones quite a bit in this conversation and it might be helpful for you to have a listen to episode 10 beforehand (The Ultimate Guide to your Female Hormones). 

In this episode you will learn about the hormonal changes that mark the transition towards menopause and their associated symptoms, such as: 

  • Irregular cycles
  • Worsening PMS with mood fluctuations
  • Crushing fatigue
  • Insomnia
  • Brain fog and memory loss
  • Breast tenderness from mid-month
  • Periods becoming heavier with clots
  • The occurrence of endometriosis and fibroids

 

We talk about the ovarian reserve test (referred to as AMH (Anti-Mullerian Hormone) test) as well as the predisposing factors for a “difficult” menopause. Did you know that iodine deficiency can be responsible for breast tenderness that occur for half the month preceding your period.

But mostly we talk about the simple strategies you can put in place now to ensure an easier ride through this period of change and renewal. 

We mention how to prevent brain fog (due to falling oestrogen levels) by eating oily fish rich in omega 3, balancing your blood sugar levels, keeping hydrated. 

We also talk about the importance of including cruciferous vegetables in your diet (linked to lower incidence of breast cancer), as well as some phytoestrogen. 

As you are going through perimenopause, your menses can become heavier, so keep an eye on your iron levels and supplement if needed. 

Go easy on alcohol. Alcohol consumption can negatively affect your sleep, damage your microbiome, and add strain to your liver.

Manage your stress levels. During stressful times the body prioritises the production of cortisol, to the detriment of sex hormones. 

We also talk about the importance of physical exercise and why maintaining a healthy body weight can make a huge difference in the severity of menopausal symptoms. 

Towards the end of the episode Joanne dispels some myths around hormone replacement therapy and bio-identical hormones. 

 
We hope this episode helps you navigate this transitional time of life. Did you know that in Japanese culture, the word for menopause ("konenki") means "renewal years" ? And that only menopaused women can become shamans ? Embrace change and it will embrace you. 

 

If you would like to book a consultation with Jo, head over to her website : 

https://www.joannebolger.co.uk/

 

Joanne is also part of a team of experts at My Menopause Centre whose goal is to help women through their menopause. You can find a ton of resources here: 

https://www.mymenopausecentre.com/

 

You can also connect with Jo on Instagram    @joannebolgernutrition

 

Do not hesitate to send us your questions or comments and let us know what topics you would like us to cover: 

sharingplantwisdom@gmail.com

 AND

@sharingplantwisdom 

 

 In health, 

Marie & Sophie  
x 

 

]]> Marie & Sophie Buzzsprout-8376928 Wed, 21 Apr 2021 15:00:00 +0100 3453 1 11 full false The Ultimate Guide to Your Female Hormones The Ultimate Guide to Your Female Hormones In this episode, Marie and Sophie give you the lowdown on female hormones from puberty to menopause, what is their job, how their rise and fall influence your cycle, how the colour and consistency of your menstrual blood can tell you if something is a bit out of whack, the steps  you can take with nutrition and supplements to reduce your PMS, have more regular cycles, and of course we'll talk about our favourite herbs.
Here is what you'll learn in today's episode:

The 4 phases of a menstrual cycle and what happens in each of them:
- the follicular phase
- the ovulatory phase
- the luteal phase
- the menstrual phase

The 7 main hormones that play a crucial role in the regulation of the menstrual cycle:
- oestrogen
- progesterone
- follicle-stimulating hormone (FSH)
- luteinizing hormone (LH)
- testosterone
- insulin
- cortisol

Address thyroid issues, as they can be an underlying cause of troubled cycles.

Menstrual blood colour guide:
- cranberry or cherry juice colour, clot-free: perfect
- deep purple / blueish with clots: too much oestrogen in proportion to progesterone
- brownish on the first day and on the last couple of days of the periods: low progesterone
- pale pink on the first and on the last couple of days of the periods: low oestrogen

The 3 supplements to take if you are on or came off the oral contraceptive pill:
- vitamin B6: 1 - 2 mg / day (or a multi B complex)
- zinc: 10 - 15 mg / day , with food
- magnesium: 200 - 400 mg at night

Keep an eye on your iron and vitamin B12 levels.

Herbs we love:
- Shatavari (Asparagus racemosa)

https://uk.pukkaherbs.com/products/organic-supplements/wholistic-shatavari

- White Peony root (Paeonia lactiflora) 
- Raspberry leaf (Rubus ideus) 
- Lady's mantle (Alchemilla vulgaris)
- Black cohosh (Cimicifuga racemosa) 
- Chaste Tree berries (Vitex agnus-castus) 

Always consult a qualified practitioner before taking herbs for medicinal purposes

Important lifestyle tips: 
- avoid constipation 
- have regular physical exercise 
- find ways to alleviate stress
- try to maintain a healthy body weight 
- tune in with your body 

We hope you find this episode helpful. Whatever you are going through with your menstrual cycle (or lack thereof) herbs are powerful female allies, so reach out to them.

Don't hesitate to contact us with questions, comments, topics you would like us to cover. 
Email sharingplantwisdom@gmail.com 
Instagram @sharingplantwisdom 


In health, 
Sophie & Marie 
 


]]> In this episode, Marie and Sophie give you the lowdown on female hormones from puberty to menopause, what is their job, how their rise and fall influence your cycle, how the colour and consistency of your menstrual blood can tell you if something is a bit out of whack, the steps  you can take with nutrition and supplements to reduce your PMS, have more regular cycles, and of course we'll talk about our favourite herbs.
Here is what you'll learn in today's episode:

The 4 phases of a menstrual cycle and what happens in each of them:
- the follicular phase
- the ovulatory phase
- the luteal phase
- the menstrual phase

The 7 main hormones that play a crucial role in the regulation of the menstrual cycle:
- oestrogen
- progesterone
- follicle-stimulating hormone (FSH)
- luteinizing hormone (LH)
- testosterone
- insulin
- cortisol

Address thyroid issues, as they can be an underlying cause of troubled cycles.

Menstrual blood colour guide:
- cranberry or cherry juice colour, clot-free: perfect
- deep purple / blueish with clots: too much oestrogen in proportion to progesterone
- brownish on the first day and on the last couple of days of the periods: low progesterone
- pale pink on the first and on the last couple of days of the periods: low oestrogen

The 3 supplements to take if you are on or came off the oral contraceptive pill:
- vitamin B6: 1 - 2 mg / day (or a multi B complex)
- zinc: 10 - 15 mg / day , with food
- magnesium: 200 - 400 mg at night

Keep an eye on your iron and vitamin B12 levels.

Herbs we love:
- Shatavari (Asparagus racemosa)

https://uk.pukkaherbs.com/products/organic-supplements/wholistic-shatavari

- White Peony root (Paeonia lactiflora) 
- Raspberry leaf (Rubus ideus) 
- Lady's mantle (Alchemilla vulgaris)
- Black cohosh (Cimicifuga racemosa) 
- Chaste Tree berries (Vitex agnus-castus) 

Always consult a qualified practitioner before taking herbs for medicinal purposes

Important lifestyle tips: 
- avoid constipation 
- have regular physical exercise 
- find ways to alleviate stress
- try to maintain a healthy body weight 
- tune in with your body 

We hope you find this episode helpful. Whatever you are going through with your menstrual cycle (or lack thereof) herbs are powerful female allies, so reach out to them.

Don't hesitate to contact us with questions, comments, topics you would like us to cover. 
Email sharingplantwisdom@gmail.com 
Instagram @sharingplantwisdom 


In health, 
Sophie & Marie 
 


]]> Marie & Sophie Buzzsprout-8328918 Wed, 14 Apr 2021 00:00:00 +0100 3110 1 10 full false Clearing out Brain Fog - The Naturopathic Way Clearing out Brain Fog - The Naturopathic Way Welcome back to Episode 9 of the Sharing Plant Wisdom podcast, with Naturopathic Herbalists Sophie Barrett and Marie-Caroline Cotel. 
This week we continue on the theme of brain fog. We talk you through the main symptoms reported by patients,  the most common culprits that can be the underlying cause of your cloudy thinking, nutritional approaches that can delay cognitive impairment, . 

In the section about possible causes of brain fog we forgot (oh the irony!) to mention  DEHYDRATION. It is an extremely common cause of brain fog. So aim for at least 1.5L of mineral water every day. Other causes mentioned are: 
- poor sleep 
- stress and anxiety
- hormonal changes
- nutritional deficiencies
- underactive thyroid 
- poor blood circulation to the brain 
- toxins
- food sensitivities 
- prescription drugs
- obesity and metabolic syndrome 
- other medical conditions


Key dietary approaches: 
- address nutritional deficiencies (after testing). Common ones are iron, vitamin B12, vitamin d
- stabilise blood sugar levels throughout the day 
- include plenty of berries (antioxidants, improve cerebrovascular function) 
- include plenty of dark leafy greens (vitamin B help cells produce energy)
- include good fats: oily fish, avocado, extra virgin olive oil
- avoid binge drinking alcohol 

Recommended book to prevent and reverse early cognitive decline: "The End of Alzheimer" by Dale Bredesen 


Supplements: 
- supplement in the nutrients you tested deficient in first 
- vitamin C : 1 to 2 g a day 
- phosphatidylcholine: provides substrate for the brain to manufacture choline and acetylcholine, essential neurotransmitters 
- resveratrol 
- if you suspect that your brain fog is related to a viral infection, head over to our first episode where we discussed strategies to get rid of post viral fatigue 

Herbs: 
- Acorus calamus root 
- Lion's Mane (medicinal mushroom) 
- Coffee (in moderation !) 
- Sage (Salvia officinalis) as a fresh herb tea 
- Green tea 
- Rhodiola root 

Always take advice from a qualified practitioner before taking herbs as there are contraindications not mentioned here. 

Other advice: 
- physical exercise
- make more lists, put more reminders on your phone, stick more post-its on your desk. Your brain fog is likely temporary so don't stress yourself. Make your life easier until the brain fog dissipates. 
- cut back on multi-tasking 
- have off-screen time 
- try intermittent fasting (unless you have blood sugar regulation issues)
- try  cold showers
- implement a bedtime routine to get better sleep (episode coming soon on that)
- meditation 


We hope you find this episode useful. Let us know if you have any questions, comments. Let us know what works for you, if you have other tips to share with us. You can also book us for a digital herbal consultation. Email us at 
sharingplantwisdom@gmail.com 

Follow us on Instagram
@sharingplantwisdom 

In health, 
Marie & Sophie 

]]> Welcome back to Episode 9 of the Sharing Plant Wisdom podcast, with Naturopathic Herbalists Sophie Barrett and Marie-Caroline Cotel. 
This week we continue on the theme of brain fog. We talk you through the main symptoms reported by patients,  the most common culprits that can be the underlying cause of your cloudy thinking, nutritional approaches that can delay cognitive impairment, . 

In the section about possible causes of brain fog we forgot (oh the irony!) to mention  DEHYDRATION. It is an extremely common cause of brain fog. So aim for at least 1.5L of mineral water every day. Other causes mentioned are: 
- poor sleep 
- stress and anxiety
- hormonal changes
- nutritional deficiencies
- underactive thyroid 
- poor blood circulation to the brain 
- toxins
- food sensitivities 
- prescription drugs
- obesity and metabolic syndrome 
- other medical conditions


Key dietary approaches: 
- address nutritional deficiencies (after testing). Common ones are iron, vitamin B12, vitamin d
- stabilise blood sugar levels throughout the day 
- include plenty of berries (antioxidants, improve cerebrovascular function) 
- include plenty of dark leafy greens (vitamin B help cells produce energy)
- include good fats: oily fish, avocado, extra virgin olive oil
- avoid binge drinking alcohol 

Recommended book to prevent and reverse early cognitive decline: "The End of Alzheimer" by Dale Bredesen 


Supplements: 
- supplement in the nutrients you tested deficient in first 
- vitamin C : 1 to 2 g a day 
- phosphatidylcholine: provides substrate for the brain to manufacture choline and acetylcholine, essential neurotransmitters 
- resveratrol 
- if you suspect that your brain fog is related to a viral infection, head over to our first episode where we discussed strategies to get rid of post viral fatigue 

Herbs: 
- Acorus calamus root 
- Lion's Mane (medicinal mushroom) 
- Coffee (in moderation !) 
- Sage (Salvia officinalis) as a fresh herb tea 
- Green tea 
- Rhodiola root 

Always take advice from a qualified practitioner before taking herbs as there are contraindications not mentioned here. 

Other advice: 
- physical exercise
- make more lists, put more reminders on your phone, stick more post-its on your desk. Your brain fog is likely temporary so don't stress yourself. Make your life easier until the brain fog dissipates. 
- cut back on multi-tasking 
- have off-screen time 
- try intermittent fasting (unless you have blood sugar regulation issues)
- try  cold showers
- implement a bedtime routine to get better sleep (episode coming soon on that)
- meditation 


We hope you find this episode useful. Let us know if you have any questions, comments. Let us know what works for you, if you have other tips to share with us. You can also book us for a digital herbal consultation. Email us at 
sharingplantwisdom@gmail.com 

Follow us on Instagram
@sharingplantwisdom 

In health, 
Marie & Sophie 

]]> Marie & Sophie Buzzsprout-8137439 Wed, 17 Mar 2021 00:00:00 +0000 2541 1 9 full false Post Viral Brain Fog with Herbologist Angela Young Post Viral Brain Fog with Herbologist Angela Young Welcome back for a new episode of Sharing Plant Wisdom.
This month we tackle brain fog, and to get us started we invited fellow herbalist Angela Young. Angela graduated as a Naturopathic Herbalist in 2019 and just opened her clinic in Kent. She also offers consultations online (see below for details). She is passionate about sharing her knowledge of herbs and how they can support us in our day-to-day lives.

In this episode Angela sheds light on how a viral infection can leave people with brain fog.
She mentions genetic testing for blood brain barrier permeability.
Here are a couple of options for genetic testing:

https://mydnahealth.co.uk/

https://www.bupa.co.uk/health/smartdna

Here are the top 5 herbs Angela recommends for dealing with symptoms of brain fog: 
- Gotu kola (latin name Centella asiatica)
- Brahmi (make sure you choose Bacopa monnieri)
- Ginkgo (Ginkgo biloba) 
- Rosemary (Rosmarinus officinalis)
- St John's Wort (Hypericum perforatum) 

Make sure to take professional advice from your GP or your complementary health practitioner before taking herbs as there are contraindications to take into account that were not mentioned in this episode. 

Check out Angela's website if you would like to book a consultation with her or book her for a corporate event: 
https://www.wildherbology.com/

or on Instagram 

@wildherbology


Get in touch with us if you would like to know more about our mission and how we empower patients to live their healthiest lives. You can also email us with your comments, questions, subjects you'd like us to cover. 

sharingplantwisdom@gmail.com 

or on Instagram 

@sharingplantwisdom 

]]> Welcome back for a new episode of Sharing Plant Wisdom.
This month we tackle brain fog, and to get us started we invited fellow herbalist Angela Young. Angela graduated as a Naturopathic Herbalist in 2019 and just opened her clinic in Kent. She also offers consultations online (see below for details). She is passionate about sharing her knowledge of herbs and how they can support us in our day-to-day lives.

In this episode Angela sheds light on how a viral infection can leave people with brain fog.
She mentions genetic testing for blood brain barrier permeability.
Here are a couple of options for genetic testing:

https://mydnahealth.co.uk/

https://www.bupa.co.uk/health/smartdna

Here are the top 5 herbs Angela recommends for dealing with symptoms of brain fog: 
- Gotu kola (latin name Centella asiatica)
- Brahmi (make sure you choose Bacopa monnieri)
- Ginkgo (Ginkgo biloba) 
- Rosemary (Rosmarinus officinalis)
- St John's Wort (Hypericum perforatum) 

Make sure to take professional advice from your GP or your complementary health practitioner before taking herbs as there are contraindications to take into account that were not mentioned in this episode. 

Check out Angela's website if you would like to book a consultation with her or book her for a corporate event: 
https://www.wildherbology.com/

or on Instagram 

@wildherbology


Get in touch with us if you would like to know more about our mission and how we empower patients to live their healthiest lives. You can also email us with your comments, questions, subjects you'd like us to cover. 

sharingplantwisdom@gmail.com 

or on Instagram 

@sharingplantwisdom 

]]> Marie & Sophie Buzzsprout-8108632 Tue, 09 Mar 2021 00:00:00 +0000 1730 1 8 full true Caring for your heart and other love organs - The Naturopathic Way Caring for your heart and other love organs - The Naturopathic Way In this episode, Marie and Sophie tackle the subject of heart health, cardiovascular disease and go through some herbal helpers for libido. Cardiovascular disease is one of the leading causes of death in the west and it is never too early or too late to start taking care of your heart and blood vessels.
In this episode you will learn:
- the main components of the cardiovascular system
- what are the risk factors for cardiovascular disease
- nutritional recommendations (DASH diet)
- foods that are proven to help prevent cardiovascular disease
- the significance of homocysteine

Here is a link to an article reviewing the evidence about dietary fats versus dietary sugars in the development of cardiovascular disease:
https://doi.org/10.1016/j.pcad.2015.11.006

Supplements that have been found to help in the prevention and/or management of CVD are: 
- vitamin C 
- vitamin K2
- rutin 
- tocopherols and tocotrienols 
- Coenzyme Q10 (also known as ubiquinol or ubiquinone) 
- vitamin B6, B9, and B12
- omega 3s 

Medicinal herbs mentioned for the management of cardiovascular conditions: 
- Hawthorn (Crataegus levigata) 
- Olive leaf (Olea europea) 
- Horsechestnut (Aesculus hippocastanum) 
- Cayenne pepper (Capsicum minimum) 
- Cacao (Theobroma cacao)
- Hibiscus flowers (Hibiscus sabdariffa)
- Rose flowers (Rosa damascena) 

We also mentioned some lifestyle changes that can really help managing cardiovascular disease. 

To finish the episode we mention a few herbs that have dual action: improving markers of cardiovascular health and improve function of sexual organs: 

- Ginkgo (Ginkgo biloba)
- Horny Goat Weed (Epimedium sagittatum) 
- Ginseng root (Panax ginseng) 
- Ashwagandha root (Withania somnifera) 
- Shatavari root (Asparagus racemosa)
- Oats milky tops (Avena sativa) 
- He sou wu (Polygonum multiflorum)
- Maca root (Lepidium meyenii) 
- Pine pollen (Pinus sylvestris) 

Hopefully you found this information useful. Do not hesitate to contact us with any question or comment or subjects you would like us to cover. 

Email us: sharingplantwisdom@gmail.com
Follow us on Instagram: @sharingplantwisdom 

Stay well. 
Sophie & Marie 
xx 

]]> In this episode, Marie and Sophie tackle the subject of heart health, cardiovascular disease and go through some herbal helpers for libido. Cardiovascular disease is one of the leading causes of death in the west and it is never too early or too late to start taking care of your heart and blood vessels.
In this episode you will learn:
- the main components of the cardiovascular system
- what are the risk factors for cardiovascular disease
- nutritional recommendations (DASH diet)
- foods that are proven to help prevent cardiovascular disease
- the significance of homocysteine

Here is a link to an article reviewing the evidence about dietary fats versus dietary sugars in the development of cardiovascular disease:
https://doi.org/10.1016/j.pcad.2015.11.006

Supplements that have been found to help in the prevention and/or management of CVD are: 
- vitamin C 
- vitamin K2
- rutin 
- tocopherols and tocotrienols 
- Coenzyme Q10 (also known as ubiquinol or ubiquinone) 
- vitamin B6, B9, and B12
- omega 3s 

Medicinal herbs mentioned for the management of cardiovascular conditions: 
- Hawthorn (Crataegus levigata) 
- Olive leaf (Olea europea) 
- Horsechestnut (Aesculus hippocastanum) 
- Cayenne pepper (Capsicum minimum) 
- Cacao (Theobroma cacao)
- Hibiscus flowers (Hibiscus sabdariffa)
- Rose flowers (Rosa damascena) 

We also mentioned some lifestyle changes that can really help managing cardiovascular disease. 

To finish the episode we mention a few herbs that have dual action: improving markers of cardiovascular health and improve function of sexual organs: 

- Ginkgo (Ginkgo biloba)
- Horny Goat Weed (Epimedium sagittatum) 
- Ginseng root (Panax ginseng) 
- Ashwagandha root (Withania somnifera) 
- Shatavari root (Asparagus racemosa)
- Oats milky tops (Avena sativa) 
- He sou wu (Polygonum multiflorum)
- Maca root (Lepidium meyenii) 
- Pine pollen (Pinus sylvestris) 

Hopefully you found this information useful. Do not hesitate to contact us with any question or comment or subjects you would like us to cover. 

Email us: sharingplantwisdom@gmail.com
Follow us on Instagram: @sharingplantwisdom 

Stay well. 
Sophie & Marie 
xx 

]]> Marie & Sophie Buzzsprout-7772542 Wed, 10 Feb 2021 00:00:00 +0000 2817 1 7 full false Healthy Relationships with Integrative Psychotherapist Alexander Gray Healthy Relationships with Integrative Psychotherapist Alexander Gray In this episode, Sophie and Marie interview psychotherapist in training Alex Gray. Alex is the founder of Garden of Eadon and practices from the reCentre Health centre in South West London where he has set up a low-cost clinic. His areas of interest include issues around divorce, bereavement, suicidal ideation, self-esteem, relationships, co-dependency, men's and women's issues, and sexuality.

https://recentre-health.co.uk/psychotherapy-and-counselling/

In this podcast, Alex mentions the ABC rule of having healthy relationships (with yourself and others). Here is what the acronym stands for:
- A is for Authenticity and Awareness
- B is for Boundaries and Belief
- C is for Communication and Compassion

We go into details in each of these topics.

We also talk about how to recover from heartbreaks, how to prepare for a first date, and how to blame Tom Cruise for ruining your love life.

Alex is also a Reiki practitioner and provides remote healing sessions to healthcare practitioners via the Reiki Medic-Care group:

https://reikihealthcareresearch.org/our-team/

https://www.facebook.com/ReikiMedicCare/

Towards the end of the episode Alex mentions a book, Plant Spirit Reiki, which you can find here if you're interested:

https://www.waterstones.com/book/plant-spirit-reiki/fay-johnstone/9781644111048

Let us know if you liked this episode. Send us your questions : sharingplantwisdom@gmail.com. 
Follow us on Instagram @sharingplantwisdom

In health, 
M & S xx 

]]> In this episode, Sophie and Marie interview psychotherapist in training Alex Gray. Alex is the founder of Garden of Eadon and practices from the reCentre Health centre in South West London where he has set up a low-cost clinic. His areas of interest include issues around divorce, bereavement, suicidal ideation, self-esteem, relationships, co-dependency, men's and women's issues, and sexuality.

https://recentre-health.co.uk/psychotherapy-and-counselling/

In this podcast, Alex mentions the ABC rule of having healthy relationships (with yourself and others). Here is what the acronym stands for:
- A is for Authenticity and Awareness
- B is for Boundaries and Belief
- C is for Communication and Compassion

We go into details in each of these topics.

We also talk about how to recover from heartbreaks, how to prepare for a first date, and how to blame Tom Cruise for ruining your love life.

Alex is also a Reiki practitioner and provides remote healing sessions to healthcare practitioners via the Reiki Medic-Care group:

https://reikihealthcareresearch.org/our-team/

https://www.facebook.com/ReikiMedicCare/

Towards the end of the episode Alex mentions a book, Plant Spirit Reiki, which you can find here if you're interested:

https://www.waterstones.com/book/plant-spirit-reiki/fay-johnstone/9781644111048

Let us know if you liked this episode. Send us your questions : sharingplantwisdom@gmail.com. 
Follow us on Instagram @sharingplantwisdom

In health, 
M & S xx 

]]> Marie & Sophie Buzzsprout-7632670 Wed, 03 Feb 2021 00:00:00 +0000 2935 1 6 full true Stress Relief - (Part 2) - The Naturopathic Way Stress Relief - (Part 2) - The Naturopathic Way This is Part 2 of our Stress Relief series (Part 1 was interview with Jess Henley, released on January 6th).
In this episode, Sophie and Marie explain what stress does to your physiology and why it is important to tackle it before it becomes chronic and damages our health.
Wherever possible, our first advice would be to eliminate the source(s) of stress. But, in the real world, this might not be possible. so here are further measures that have been shown to help:
- cleaning up your diet: removing stimulants (caffeine, nicotine, sugar). Stimulants can disrupt wake/sleep cycles, but can also mimic symptoms of anxiety and thus increase feeling of anxiety (increased alertness, increased heart rate).
- aim for at least 5 portions of vegetables and day and 1 portion of fruit, especially those rich in antioxidants. Be sure to have adequate intake of good nutritional fats (essential for making hormones and cell membranes)
- aim for 2 L of water per day (including herbal teas)
- in terms of supplements, a multi B complex can help improve energy production, as well as neurotransmitter balance. Omega 3 have antidepressant effects, Vitamin C is used in large quantities by the adrenal glands (increased demand with stress). Magnesium helps decrease inflammation, and decrease anxiety. Zinc is a common nutritional deficiency and the requirements are increased by stress.

Herbs mentioned in this episode:
- adaptogens, including Siberian Ginseng, Rhodiola (stimulating adaptogens), Ashwagandha, Schisandra (more balancing adaptogens), Holy Basil (or Tulsi),  Gotu Kola (calming adaptogens).

Pukka Herbs (no affiliation) do an ashwagandha supplements:
https://www.pukkaherbs.com/uk/en/products/organic-supplements/wholistic-ashwagandha.html

And a tasty tulsi tea blend:
https://www.pukkaherbs.com/uk/en/products/organic-teas/tulsi-clarity.html

These products are widely available in the UK. Please follow dosages indicated on the box. 


Lifestyle medicine: 
- regular exercise: find something that suits your body and don't put extra pressure on yourself. 
- yoga is now used in clinical settings to help patients with anxiety, panic attacks, depression, etc. It helps reconnect your mind to your body and be more present. 
- a fool-proof bed time routine. Sleep is when your body and brain recover and restore themselves. A routine is key to fall asleep quicker (herbs are also wonderful helpers!)
- regular massages or hugs: release of oxytocin, which is a feel-good hormone
- gratitude journals have also been found to help reduce feelings of stress and anxiety. 
- laughter ! 

As always, be sure to consult a registered professional if you have a health condition. 

Connect with us by email: sharingplantwisdom@gmail.com

On Instagram: @sharingplant wisdom 

Send us your comments and questions. 

Stay safe and healthy, 
Marie & Sophie 

]]> This is Part 2 of our Stress Relief series (Part 1 was interview with Jess Henley, released on January 6th).
In this episode, Sophie and Marie explain what stress does to your physiology and why it is important to tackle it before it becomes chronic and damages our health.
Wherever possible, our first advice would be to eliminate the source(s) of stress. But, in the real world, this might not be possible. so here are further measures that have been shown to help:
- cleaning up your diet: removing stimulants (caffeine, nicotine, sugar). Stimulants can disrupt wake/sleep cycles, but can also mimic symptoms of anxiety and thus increase feeling of anxiety (increased alertness, increased heart rate).
- aim for at least 5 portions of vegetables and day and 1 portion of fruit, especially those rich in antioxidants. Be sure to have adequate intake of good nutritional fats (essential for making hormones and cell membranes)
- aim for 2 L of water per day (including herbal teas)
- in terms of supplements, a multi B complex can help improve energy production, as well as neurotransmitter balance. Omega 3 have antidepressant effects, Vitamin C is used in large quantities by the adrenal glands (increased demand with stress). Magnesium helps decrease inflammation, and decrease anxiety. Zinc is a common nutritional deficiency and the requirements are increased by stress.

Herbs mentioned in this episode:
- adaptogens, including Siberian Ginseng, Rhodiola (stimulating adaptogens), Ashwagandha, Schisandra (more balancing adaptogens), Holy Basil (or Tulsi),  Gotu Kola (calming adaptogens).

Pukka Herbs (no affiliation) do an ashwagandha supplements:
https://www.pukkaherbs.com/uk/en/products/organic-supplements/wholistic-ashwagandha.html

And a tasty tulsi tea blend:
https://www.pukkaherbs.com/uk/en/products/organic-teas/tulsi-clarity.html

These products are widely available in the UK. Please follow dosages indicated on the box. 


Lifestyle medicine: 
- regular exercise: find something that suits your body and don't put extra pressure on yourself. 
- yoga is now used in clinical settings to help patients with anxiety, panic attacks, depression, etc. It helps reconnect your mind to your body and be more present. 
- a fool-proof bed time routine. Sleep is when your body and brain recover and restore themselves. A routine is key to fall asleep quicker (herbs are also wonderful helpers!)
- regular massages or hugs: release of oxytocin, which is a feel-good hormone
- gratitude journals have also been found to help reduce feelings of stress and anxiety. 
- laughter ! 

As always, be sure to consult a registered professional if you have a health condition. 

Connect with us by email: sharingplantwisdom@gmail.com

On Instagram: @sharingplant wisdom 

Send us your comments and questions. 

Stay safe and healthy, 
Marie & Sophie 

]]> Marie & Sophie Buzzsprout-7257511 Wed, 13 Jan 2021 00:00:00 +0000 2189 1 5 full false Stress Relief with Integrative Psychotherapist Jess Henley Stress Relief with Integrative Psychotherapist Jess Henley In this episode Sophie and Marie interview integrative psychotherapist and author Jess Henley about her new book "The Little Stress-Relief Workbook" (published by Hodder & Stoughton). 
In this interview, we talk about:
- the difference between stress and anxiety 
- how to reconnect to your body via the breath
- how to identify the signals your body sends you before your brain registers stress
- how to identify your triggers and nip stress in the bud 
- how to become aware and work with different aspects of your personality
- how to improve your sleep when you're feeling overwhelmed 


Listen until the end of the episode to hear Jess's 5 minutes mindful breathing meditation to calm you down instantly. 

You can find Jess's book from various places: 
https://www.hodder.co.uk/titles/jess-henley/the-little-stress-relief-workbook/9781780592862/

https://www.foyles.co.uk/witem/health-wellbeing/the-little-stressrelief-workbook,jess-henley-9781780592855

https://www.waterstones.com/book/9781780592855

https://www.amazon.co.uk/Little-Stress-Relief-Workbook-Decrease-enhance/dp/178059285X

Jess is also seeing patients online. To book a consultation go to: 
https://www.henleypsychotherapy.co.uk/

To find out more information about Internal Family Systems Therapy and where to find a practitioner near you, go to: 
https://www.ifstherapy.org/


In health, 
Marie & Sophie 
x

]]> In this episode Sophie and Marie interview integrative psychotherapist and author Jess Henley about her new book "The Little Stress-Relief Workbook" (published by Hodder & Stoughton). 
In this interview, we talk about:
- the difference between stress and anxiety 
- how to reconnect to your body via the breath
- how to identify the signals your body sends you before your brain registers stress
- how to identify your triggers and nip stress in the bud 
- how to become aware and work with different aspects of your personality
- how to improve your sleep when you're feeling overwhelmed 


Listen until the end of the episode to hear Jess's 5 minutes mindful breathing meditation to calm you down instantly. 

You can find Jess's book from various places: 
https://www.hodder.co.uk/titles/jess-henley/the-little-stress-relief-workbook/9781780592862/

https://www.foyles.co.uk/witem/health-wellbeing/the-little-stressrelief-workbook,jess-henley-9781780592855

https://www.waterstones.com/book/9781780592855

https://www.amazon.co.uk/Little-Stress-Relief-Workbook-Decrease-enhance/dp/178059285X

Jess is also seeing patients online. To book a consultation go to: 
https://www.henleypsychotherapy.co.uk/

To find out more information about Internal Family Systems Therapy and where to find a practitioner near you, go to: 
https://www.ifstherapy.org/


In health, 
Marie & Sophie 
x

]]> Marie & Sophie Buzzsprout-7127599 Wed, 06 Jan 2021 00:00:00 +0000 1754 1 4 full false Coping with Seasonal Affective Disorder - The Naturopathic Way Coping with Seasonal Affective Disorder - The Naturopathic Way In this new episode Marie and Sophie tackle Seasonal Affective disorder (SAD), which can affect up to 10% of the population. As always we review the biological reasons why people may suffer from winter SAD and talk you through dietary interventions, supplement strategies, medicinal herb support, and other natural ways to help you feel better during the darker season. 

Supplements that we mention in this episode include: 
- vitamin D3 + K2
- Vitamin E (400 IU per day) 
- Vitamin C (1000 to 2000 mg per day, in divided doses, one dose at breakfast, one dose at lunch time)
- Selenium (100 to 200 micrograms per day)
- Magnesium bisglycinate (200 to 400 mg during the day, or at bedtime if you struggle with sleep) 
- SAM-e (S-adenosyl-methionine, start with 200 mg twice a day for a few days, then 400 mg twice a day). Work with a qualified practitioner for higher dosage protocols. Do not take if you have a diagnosis of bipolar disorder. 
- Psychobiotics (probiotics of Bifidobacterium and Lactobacillus families) 
- 5-HTP, best taken at bedtime (follow dosage on the bottle)
- Saffron (30 mg per day in divided doses, The Naked Pharmacy is a great option for quality saffron supplement)

Medicinal herbs discussed in this episode include:
- St John's Wort (Hypericum perforatum). Do not use if taking any prescription medication 
- Lemon balm (Melissa officinalis). Not recommended if you have hypothyroidism
- Rhodiola (Rhodiola rosea) 
- Lavender (lavendula officinalis) 

Other naturopathic tips shared on the podcast include: 
- luminotherapy: exposure to bright light for 20 minutes in the morning. Devices such as https://lloydspharmacy.com/products/beurer-tl41-daylight-therapy-light?variant=33092601905215 can be very helpful
- reducing caffeine consumption, especially after 2pm, as it can disrupt sleep 
- reducing alcohol consumption, as it is a depressant and can worsen low moods
- improve sleep quality. Devices such as https://www.mydodow.com/dodow can be very helpful. 
- time spent in nature
- exercise, especially cardio, strength training, and yoga 
- meaningful relationships
- pets 
- acupuncture
- relaxation techniques 
- talking therapies (therapists can be found online at https://www.betterhelp.com/)


As a final word, if you are struggling with your mental health and have been considering harming yourself or others please seek attention (medical or other). Samaritans can be reached at the following number (UK): 116 123 (available 24/7)

In health, 
Marie & Sophie 
xx


]]> In this new episode Marie and Sophie tackle Seasonal Affective disorder (SAD), which can affect up to 10% of the population. As always we review the biological reasons why people may suffer from winter SAD and talk you through dietary interventions, supplement strategies, medicinal herb support, and other natural ways to help you feel better during the darker season. 

Supplements that we mention in this episode include: 
- vitamin D3 + K2
- Vitamin E (400 IU per day) 
- Vitamin C (1000 to 2000 mg per day, in divided doses, one dose at breakfast, one dose at lunch time)
- Selenium (100 to 200 micrograms per day)
- Magnesium bisglycinate (200 to 400 mg during the day, or at bedtime if you struggle with sleep) 
- SAM-e (S-adenosyl-methionine, start with 200 mg twice a day for a few days, then 400 mg twice a day). Work with a qualified practitioner for higher dosage protocols. Do not take if you have a diagnosis of bipolar disorder. 
- Psychobiotics (probiotics of Bifidobacterium and Lactobacillus families) 
- 5-HTP, best taken at bedtime (follow dosage on the bottle)
- Saffron (30 mg per day in divided doses, The Naked Pharmacy is a great option for quality saffron supplement)

Medicinal herbs discussed in this episode include:
- St John's Wort (Hypericum perforatum). Do not use if taking any prescription medication 
- Lemon balm (Melissa officinalis). Not recommended if you have hypothyroidism
- Rhodiola (Rhodiola rosea) 
- Lavender (lavendula officinalis) 

Other naturopathic tips shared on the podcast include: 
- luminotherapy: exposure to bright light for 20 minutes in the morning. Devices such as https://lloydspharmacy.com/products/beurer-tl41-daylight-therapy-light?variant=33092601905215 can be very helpful
- reducing caffeine consumption, especially after 2pm, as it can disrupt sleep 
- reducing alcohol consumption, as it is a depressant and can worsen low moods
- improve sleep quality. Devices such as https://www.mydodow.com/dodow can be very helpful. 
- time spent in nature
- exercise, especially cardio, strength training, and yoga 
- meaningful relationships
- pets 
- acupuncture
- relaxation techniques 
- talking therapies (therapists can be found online at https://www.betterhelp.com/)


As a final word, if you are struggling with your mental health and have been considering harming yourself or others please seek attention (medical or other). Samaritans can be reached at the following number (UK): 116 123 (available 24/7)

In health, 
Marie & Sophie 
xx


]]> Marie & Sophie Buzzsprout-6863242 Wed, 16 Dec 2020 00:00:00 +0000 1643 1 3 full false Winterproof your immune system - The Naturopathic Way Winterproof your immune system - The Naturopathic Way In this second episode, Sophie and Marie give you simple and effective naturopathic keys to make your immune system stronger ahead of winter (and the rest of the year!). We break down nutritional approaches, medicinal herbs, and lifestyle tweaks you can start implementing right now to sail through the cold season.

Here is the recipe for our immune-boosting broth:

8 cups of water or bone broth
3-4 slices of dried Astragalus root (or 2 tbs Astragalus root powder: https://www.indigo-herbs.co.uk/shop/buy/astragalus-powder)
2 cups of chopped vegetables (carrots, leeks, celery, sweet potato etc.)
1 onion, grossly chopped
Leftover carcass bones (optional)
A pinch of cayenne pepper / Salt & Pepper to taste
Put all the ingredients in a stock pot, bring to the boil, lower the temperature to a gentle simmer. Let it simmer for 1 – 3 hours. Strain. Enjoy!

And here are the ingredients we use for our Fire Cider:
½ cup of grated fresh horseradish
½ cup (or more) chopped onion
¼ cup (or more) chopped garlic
¼ cup (or more) grated fresh ginger
¼ tsp Cayenne pepper
1 tbsp turmeric powder (optional)
2 tbsp dried rosemary (optional)
Raw apple cider vinegar (with the mother). Enough to fill your Kilner jar.
Organic runny honey
Place all the chopped ingredients and spices in a glass canning jar. Cover with apple cider vinegar, there should be at least 3 to 4 inches of vinegar above the level of the other ingredients. Close the jar tightly and place it in a cool dark place. Shake daily for a month. Strain using a muslin cloth, then bottle the strained mixture. Add some honey to the bottle(s) to cut through the sharpness of the vinegar and to enhance the antimicrobial properties.

Our Top 5  immune-boosting medicinal mushroom products:
Hybrid Herbs (UK based) have excellent quality products including
Reishi
https://www.hybridherbs.co.uk/duanwood-reishi-101-concentrated-extract/
Shiitake
https://www.hybridherbs.co.uk/shiitake-mushroom-extract/
Maitake
https://www.hybridherbs.co.uk/maitake-extract/
Turkey Tail
https://www.hybridherbs.co.uk/turkey-tail-extract/
Mushroom complex
https://www.hybridherbs.co.uk/medicinal-mushroom-complex/

Other good mushroom sources include Real mushrooms (https://www.realmushrooms.com/) and Four Sigmatic (https://international.foursigmatic.com/)

You can find us on our website: 
https://www.sharingplantwisdom.co.uk

If you have any questions, comments, or would like to book an online consultation with us or book us for your events, please email us at :

sharingplantwisdom@gmail.com

Follow us on Instagram
@sharingplantwisdom

Check our Youtube videos for more content
Sharing Plant Wisdom 

Stay well,
Marie & Sophie 
xx

]]> In this second episode, Sophie and Marie give you simple and effective naturopathic keys to make your immune system stronger ahead of winter (and the rest of the year!). We break down nutritional approaches, medicinal herbs, and lifestyle tweaks you can start implementing right now to sail through the cold season.

Here is the recipe for our immune-boosting broth:

8 cups of water or bone broth
3-4 slices of dried Astragalus root (or 2 tbs Astragalus root powder: https://www.indigo-herbs.co.uk/shop/buy/astragalus-powder)
2 cups of chopped vegetables (carrots, leeks, celery, sweet potato etc.)
1 onion, grossly chopped
Leftover carcass bones (optional)
A pinch of cayenne pepper / Salt & Pepper to taste
Put all the ingredients in a stock pot, bring to the boil, lower the temperature to a gentle simmer. Let it simmer for 1 – 3 hours. Strain. Enjoy!

And here are the ingredients we use for our Fire Cider:
½ cup of grated fresh horseradish
½ cup (or more) chopped onion
¼ cup (or more) chopped garlic
¼ cup (or more) grated fresh ginger
¼ tsp Cayenne pepper
1 tbsp turmeric powder (optional)
2 tbsp dried rosemary (optional)
Raw apple cider vinegar (with the mother). Enough to fill your Kilner jar.
Organic runny honey
Place all the chopped ingredients and spices in a glass canning jar. Cover with apple cider vinegar, there should be at least 3 to 4 inches of vinegar above the level of the other ingredients. Close the jar tightly and place it in a cool dark place. Shake daily for a month. Strain using a muslin cloth, then bottle the strained mixture. Add some honey to the bottle(s) to cut through the sharpness of the vinegar and to enhance the antimicrobial properties.

Our Top 5  immune-boosting medicinal mushroom products:
Hybrid Herbs (UK based) have excellent quality products including
Reishi
https://www.hybridherbs.co.uk/duanwood-reishi-101-concentrated-extract/
Shiitake
https://www.hybridherbs.co.uk/shiitake-mushroom-extract/
Maitake
https://www.hybridherbs.co.uk/maitake-extract/
Turkey Tail
https://www.hybridherbs.co.uk/turkey-tail-extract/
Mushroom complex
https://www.hybridherbs.co.uk/medicinal-mushroom-complex/

Other good mushroom sources include Real mushrooms (https://www.realmushrooms.com/) and Four Sigmatic (https://international.foursigmatic.com/)

You can find us on our website: 
https://www.sharingplantwisdom.co.uk

If you have any questions, comments, or would like to book an online consultation with us or book us for your events, please email us at :

sharingplantwisdom@gmail.com

Follow us on Instagram
@sharingplantwisdom

Check our Youtube videos for more content
Sharing Plant Wisdom 

Stay well,
Marie & Sophie 
xx

]]> Marie & Sophie Buzzsprout-6383920 Mon, 16 Nov 2020 05:00:00 +0000 2125 1 2 full false Dealing with Post Viral Fatigue Syndrome - The naturopathic way Dealing with Post Viral Fatigue Syndrome - The naturopathic way In this episode Intro 

25 sec: disclaimer 

In this episode, Marie and Sophie talk about the naturopathic ways to help support and speed up recovery from post-viral fatigue syndrome.
A large number of people are suffering from unexplained fatigue, they can't perform the daily tasks they used to do, their sleep is off, they suffer from headaches and other 'random' symptoms. If that describes you or someone you care about, give this episode a listen. We walk through the tale-tell symptoms of post viral fatigue and what to do right now to start getting better.
Episode guide: 
1 min 21 sec: what is post viral fatigue syndrome

2 min 50 sec:  telltale symptoms of post viral fatigue? 

4 min 50 sec: how does post viral fatigue happen? 

6 min 15 sec: how to start recovering from post viral fatigue the natural way  

6 min 51 sec: what to eliminate from the diet 

10 min 00 sec: what to include in the diet 

14 min 38 sec: supplements that can really help to kickstart recovery 

19 min 38 sec: medicinal herbs useful to remove viral particles from the body and address symptoms of post viral fatigue 

27 min 37 sec: lifestyle tips to help recovery 

32 min 58 sec: contact us


Supplements discussed in this episode:
- Organic Bone broth (beef or chicken)
- VIt. C
- B vitamins
- Magnesium bisglycinate and magnesium malate
- EPA + DHA (omega 3 fatty acids)
- GLA
- Zinc
- Acetyl-L-carnitine
- Glutathione
- NAD
- Mitochondrial support supplements:
https://www.nutriadvanced.co.uk/mitochondrial-resuscitate-60-capsules.html
and
https://www.biocare.co.uk/mitoguardr-intensive?___SID=U&gclid=CjwKCAjwzvX7BRAeEiwAsXExo54b-y5_GEKe2Sa4WB1PDrb_3PCTgx6Hs0OVRY9ZVPKNd2lCo0D3WRoCQEsQAvD_BwE&gclsrc=aw.ds
and
https://www.patchworksuk.com/shop/patchmd-nad-total-recovery


Medicinal herbs discussed in this episode:
- Chinese skullcap root 
- Licorice root
- Japanese knotweed root
- St John's wort
- Elderberry
- Echinacea
- many other herbs for symptom relief 

Other points we touch on:
- pacing yourself and being patient with yourself 
- getting good quality sleep 
- environmental toxins 
- the benefits of massages and bodywork 

This episode is absolutely packed with info. If you need clarification on anything, if you would like to chat to us directly, if you have questions, comments, please email us at: 
sharingplantwisdom@gmail.com 

Follow us on Instagram: 
https://www.instagram.com/sharingplantwisdom/

Subscribe to our YouTube channel: 
https://www.youtube.com/channel/UCpMJb7gfxsKedP59Axb6hVw

In health, 
Marie & Sophie 



]]> In this episode Intro 

25 sec: disclaimer 

In this episode, Marie and Sophie talk about the naturopathic ways to help support and speed up recovery from post-viral fatigue syndrome.
A large number of people are suffering from unexplained fatigue, they can't perform the daily tasks they used to do, their sleep is off, they suffer from headaches and other 'random' symptoms. If that describes you or someone you care about, give this episode a listen. We walk through the tale-tell symptoms of post viral fatigue and what to do right now to start getting better.
Episode guide: 
1 min 21 sec: what is post viral fatigue syndrome

2 min 50 sec:  telltale symptoms of post viral fatigue? 

4 min 50 sec: how does post viral fatigue happen? 

6 min 15 sec: how to start recovering from post viral fatigue the natural way  

6 min 51 sec: what to eliminate from the diet 

10 min 00 sec: what to include in the diet 

14 min 38 sec: supplements that can really help to kickstart recovery 

19 min 38 sec: medicinal herbs useful to remove viral particles from the body and address symptoms of post viral fatigue 

27 min 37 sec: lifestyle tips to help recovery 

32 min 58 sec: contact us


Supplements discussed in this episode:
- Organic Bone broth (beef or chicken)
- VIt. C
- B vitamins
- Magnesium bisglycinate and magnesium malate
- EPA + DHA (omega 3 fatty acids)
- GLA
- Zinc
- Acetyl-L-carnitine
- Glutathione
- NAD
- Mitochondrial support supplements:
https://www.nutriadvanced.co.uk/mitochondrial-resuscitate-60-capsules.html
and
https://www.biocare.co.uk/mitoguardr-intensive?___SID=U&gclid=CjwKCAjwzvX7BRAeEiwAsXExo54b-y5_GEKe2Sa4WB1PDrb_3PCTgx6Hs0OVRY9ZVPKNd2lCo0D3WRoCQEsQAvD_BwE&gclsrc=aw.ds
and
https://www.patchworksuk.com/shop/patchmd-nad-total-recovery


Medicinal herbs discussed in this episode:
- Chinese skullcap root 
- Licorice root
- Japanese knotweed root
- St John's wort
- Elderberry
- Echinacea
- many other herbs for symptom relief 

Other points we touch on:
- pacing yourself and being patient with yourself 
- getting good quality sleep 
- environmental toxins 
- the benefits of massages and bodywork 

This episode is absolutely packed with info. If you need clarification on anything, if you would like to chat to us directly, if you have questions, comments, please email us at: 
sharingplantwisdom@gmail.com 

Follow us on Instagram: 
https://www.instagram.com/sharingplantwisdom/

Subscribe to our YouTube channel: 
https://www.youtube.com/channel/UCpMJb7gfxsKedP59Axb6hVw

In health, 
Marie & Sophie 



]]> Marie Buzzsprout-5783758 Wed, 07 Oct 2020 14:00:00 +0100 2031 1 1 full false