With the holidays upon us many people will be eating quite differently then they usually do. Here are some tips to support digestion during this time:

1. Be easy on yourself
This time of year it's just more difficult to eat the way we'd like to to be healthy, and that's ok! Be easy on yourself. It happens. You may eat the thing that your tummy regrets later. The gut-brain connection to huge, and one of the best things we can do to care for our guts is to be kind, gentle and accepting of ourselves, even when we we make choices that we know don't reflect our ideals.

2. Set healthy boundaries with family
There's nothing like family for providing pressure around food. We just don't them to feel bad if we say no to their special treat, right?

We know it's hard, but accepting the love of your family doesn't need to mean accepting their food. If you know you are sensitive to gluten, dairy, sugar or something else, while knowing that it's quite possible you will slip up on this and that's ok, know that it's also ok to say no if you feel this would be best.

Consider taking this opportunity to educate your loved ones about food alternatives, perhaps by bringing along something to share that does fit your needs. You may even help expand someone else's worldview and better their health as well.

3. Use digestive bitters
One of the easiest way to promote better digestive for large holiday meals is with digestive bitters.

Bitters refer to pretty much any herb that has a bitter taste. The bitter flavor has historically been very common in the human diet, but in the U.S. many people rarely include it. Due to our evolutionary history, simply tasting the bitter flavor stimulates digestive secretions all along our GI tract. This stimulation allows us to better break down and assimilate heavy meals, lessening the chances for discomfort.

The easiest way to take bitters is to take 5-15 drops of a bitters tincture blend 5-15 minutes before a meal, or to do the same after a meal. Bitter herbs include dandelion, burdock, yellow dock and gentian. It's good to also include aromatic bitters like ginger, orange peel or angelica. Urban Moonshine makes a line of bitters available at most natural food stores.

4. Drink a warm digestive tea after the meal
One of the most enjoyable things after a large holiday meal is a warm cup of tea. The warmth helps to promote good digestion, and if the tea contains digestive herbs this can doubly help.

The herbs the are particularly best are called "carminatives." These are aromatic herbs that taste yummy and are particularly good for relieving gas and bloating. Examples include chamomile, peppermint, lemon balm, cinnamon and ginger, or the classic chai tea spices. Brewing up a cup of these herbs after the meal can go a long way in preventing indigestion, and can taste so yummy!

Here's an example recipe:

• 1 part peppermint
• 1 part cinnamon
• 1 part licorice*

Combine equal parts by weight of the above herbs, and use 1/2 to 1 teaspooon per cup of hot water, steep 10-15 minutes, savor and enjoy!

These herbs are featured in our dessert tea, specifically designed to accompany dessert or to BE a dessert all on its own.

*Have caution with licorice, this may not be a good herb for some people.

5. Have herbs on hand if you need
If things really don't go well, make sure to have on hand your herbal allies that can provide relief. Best to know ahead of time what these are for you, but may include some of the following:

• Peppermint or ginger - relieve occasional nausea, gas or bloating
• Meadowsweet - support for loose stools, inflammation
• Bitters - relieve indigestion, occasional constipation
• Marshmallow root - soothe irritation

6. Let us know if we can help!
We work with people who experience digestive discomfort to regain well-being and to feel better. If you would like some personal guidance on supporting your digestion, be in touch! Learn more here.

Article by Nick Cavanaugh, clinical herbalist at Railyard Apothecary

Holidays are coming. It's still a pandemic. Plus, you know, all the things. Here's 3 ways we use herbs to help deal.

1. Drink a relaxing herbal tea throughout the day.

1. Bring 1 quart of water to a boil
2. Place 3 tablespoons of dried herb into a french press or mason jar
3. Pour the boiled water onto the herbs
4. Let steep for 15-20 minutes
5. Strain into a travel container and drink throughout the day
   1. Alternatively you can keep your herbs steeping all day and pour/strain from the original container as needed

Herbs that work well:

• Tulsi (kapoor) ("Holy Basil") - mildly stimulating, uplifting and pleasantly aromatic with a hint of sweetness.
• Lemon balm - calms the nerves and the gut without being too sedating, and uplifts the mood. Nice lemon-y flavor that comes out especially with a little added sweetener.
• Foster Farm "Flower Essence" Tea Bags - chamomile, rose and more to uplift and calm. Use 3 teabags per quart.

2. Start your day with an uplfiting or adaptogenic herbal powder blend.

• Herbs in powder form can be a more convenient way to take herbs that may have a longer duration of an effect. Adaptogens can help keep stress levels from spiking to high or too low. Mood uplifting herbs can help keep our thoughts positive and prevent spiraling.
• Herbs in powder form can be mixed into:
  • Soft foods - i.e. yogurt, applesauce, oatmeal.
  • Smoothies
  • Any beverage - though they don't dissolve, so expect some herb-y sediment.

Herbs that work well:

• Ashwagandha - traditional adaptogen for deep, nourishing, support
• Alkame Co. Mood Nectar - lemon balm, linden and more in a citrus-y mix to relieve everyday stress and tension.

3. Take an Herbal Tincture an hour before bed to unwind and prepare for sleep

Tinctures are generally a fast-acting way to take herbs. There are many relaxing herbs that can have a somewhat sedating effect in larger quantities (do not combine with alcohol or sedative medications). Taking one of these herbs in tincture form before bedtime can help calm the mind and body and prepare for a more restful sleep.

Herbs that work well

• Valerian - classic, warming relaxing herb that has a strong effect on physical tension
• Passionflower - good calming herb for racing thoughts.
• Skullcap - nervine "tonic" that helps to restore the nervous system

I sincerely hope this blog post helps you find more ease during stressful times.  Want to talk with me about you can herbs to support your individual situation?  Book a free 15-minute info call with me to learn about our herbal consultations here.

- Nick Cavanaugh
Clinical Herbalist at Railyard Apothecary