ARP: Week 72

Focus: Understanding that your nervous system is listening, and giving it signals of safety.
Repetition: My nervous system is safe. My body knows how to heal. I am held. I am whole.

The Apothecary at Your Fingertips: 100 Herbs and How to Use Them Simply

Before the pharmacy there was the garden, the hedgerow, and the grandmother who knew which plant to pick and when. Herbal medicine is not alternative; it is original. It is the medicine our ancestors used for thousands of years, and the medicine most of the world still quietly turns to first.

What follows is a reference of one hundred herbs that naturopaths reach for most often, what they support in the body, and whether they are best as a tea or a tincture. Treat herbs as medicine and, as always, start slowly and increase slowly to the recommended amount.

A note before we begin: we do not carpet-bomb the microbiome in ARP. Our goal is always nutrients in, toxins out, and a thriving inner ecosystem. A handful of the herbs below are strong against microbes. For those, I have noted that we use them only topically, in enemas, or for quorum sensing support, and not as something to take by mouth to kill microbes. Garlic and our parasite herbs (clove, wormwood, and green black walnut) are the exception, and we still use them the way I have taught you.

How to Make a Simple Tincture

A tincture is an alcohol extraction of a plant’s medicine, and it is one of the oldest, most shelf-stable, and most affordable ways to use herbs at home. You will need a clean glass jar with a tight lid, dried herb (or fresh, if you have it), and 80 proof vodka (40% alcohol).

Fill the jar one third to one half full with dried herb, or two thirds full with fresh. Pour the vodka over the herb until the jar is full and the plant is completely covered. Seal it tightly and label it with the herb and the date. Store it in a cool, dark place and shake it gently once a day. After four to six weeks, strain it through cheesecloth or a fine mesh strainer, squeezing the plant to get every drop. Pour the finished tincture into dark glass dropper bottles, and it will keep for years.

The usual adult dose for most tinctures is 30 to 60 drops (about half to one full dropper) in a little water, one to three times a day, but always start with less and increase slowly.

How Long to Steep Herbal Teas

For leaves and flowers (chamomile, peppermint, lemon balm, nettle), pour boiling water over the herb, cover it, and steep for ten to fifteen minutes. Roots, bark, and seeds (ginger, dandelion root, valerian, milk thistle seed) need longer, so simmer them gently, covered, for fifteen to thirty minutes. This is called a decoction, and it draws out the deeper medicine. For slippery, mucilaginous roots and bark (marshmallow root, slippery elm), a cold infusion is often best: steep them in room temperature water overnight, strain, and drink in the morning.

The general amount is one tablespoon of dried herb, or two tablespoons of fresh, per cup of water. Always cover your tea while it steeps so the oils do not escape into the air.

How to Make a Simple Herbal Salve

A salve is an oil-based preparation that carries the medicine of the plant into the skin, and it is one of the most useful things in any home apothecary.

Start with an infused oil by filling a clean, dry glass jar loosely with dried herb. Cover it completely with a carrier oil; olive oil is traditional and affordable, and tallow from a trusted source is deeply ancestral and so nourishing to the skin. Seal it and set it in a warm spot out of direct sunlight for four to six weeks, shaking it gently every few days. For a quicker method, warm the oil and herb together in a double boiler on the lowest heat for two to four hours, watching that it never gets hot enough to fry the plant. Strain through cheesecloth, squeezing well.

To turn the oil into a salve, warm it gently and add about one ounce of beeswax per cup of oil, stirring until the beeswax is fully melted. Dip a spoon in and let it cool a moment to test it; if it is too soft, add a little more beeswax, and if it is too firm, add a little more oil. Pour it into small tins or jars while it is still warm and liquid, and let it cool completely before putting the lids on. A well-made salve will keep for a year or more.

Herbs that make beautiful salves include calendula (the gold standard for skin healing, wounds, rashes, dry skin, and diaper rash), comfrey (sprains, bruises, and tissue and bone repair, externally), plantain leaf (draws out bites, stings, and splinters), yarrow (stops bleeding and helps wounds heal), lavender (calms irritation, burns, and tension), chamomile (soothes inflamed or sensitive skin), St. John’s wort (nerve pain, sunburn, and bruising, and its oil turns a beautiful red), and arnica (bruising, soreness, and muscle recovery, externally only). A simple calendula and lavender salve is a wonderful place to start and will cover nearly every skin need in your home.

How to Make a Simple Poultice

A poultice is the simplest form of herbal medicine there is: mashed plant material placed right on the skin. Our great-grandmothers used poultices for everything from bee stings to chest colds to infected wounds, and they work as well now as they ever did.

With fresh herbs, chew or crush the leaves to release the juices, press them onto the area, and cover with a clean cloth. With dried herbs, pour just enough hot water over them to make a paste, let it cool until it is comfortable, spread it on, and cover it with a cloth or bandage. Leave it on for twenty minutes to several hours, refreshing it as needed.

For congestion or a cough, mix moistened dried thyme, mullein, and elecampane with a little warm oil or tallow, spread it on a cloth, lay it across the chest, cover with a towel, and rest. For drawing out infection or splinters, nothing beats plantain leaf; fresh is best, simply chewed and pressed on. Comfrey leaf poultices help sprains, strains, and bone injuries heal. Calendula poultices soothe wounds and rashes. Cabbage leaf is not an herb, but it is too useful to leave out; bruise the leaf with a rolling pin and lay it on for mastitis, swollen joints, and drawing out inflammation. Freshly grated ginger warms sore muscles and stiff joints and brings circulation to them. Yarrow helps slow bleeding and close wounds. Chamomile calms inflamed skin and eyes.

The 100 Herbs

Each herb notes what it supports and whether it is best as a tea, a tincture, or both.

Chamomile (Matricaria chamomilla): Calms the nervous system, soothes digestion, and eases tension and sleeplessness. Gentle enough for children. Tea.
Peppermint (Mentha piperita): Supports digestion, eases nausea and bloating, and opens the airways. Cooling and refreshing. Tea.
Ginger (Zingiber officinale): Warms digestion, eases nausea, supports circulation, and calms inflammation. Tea or tincture.
Turmeric (Curcuma longa): Supports a healthy inflammatory response through the whole body. Best absorbed with fat and black pepper. Tea or tincture.
Nettle (Urtica dioica): Deeply nourishing and rich in minerals; supports the kidneys, the blood, and histamine balance. A daily tonic. Tea.
Dandelion root (Taraxacum officinale): Supports liver detox, digestion, and gentle bile flow. A beautiful morning decoction. Tea or tincture.
Dandelion leaf: A gentle, mineral-rich diuretic that supports the kidneys without draining potassium. Tea.
Milk thistle (Silybum marianum): One of the most studied herbs for protecting the liver, and it supports liver cells as they regenerate. Tincture, since the seed is best extracted in alcohol, or as ground seed.
Valerian (Valeriana officinalis): Calms the nervous system and supports deep sleep. Strong smell, powerful medicine. Tincture.
Passionflower (Passiflora incarnata): Quiets a racing mind and supports sleep and anxiety without sedation. Works beautifully with valerian. Tea or tincture.
Lemon balm (Melissa officinalis): Lifts the mood, calms anxiety, supports digestion, and has a real affinity for the nervous system. Tea or tincture.
Ashwagandha (Withania somnifera): An adaptogen that supports the adrenals, calms cortisol, and rebuilds stamina after a long season of stress. Tincture, or as a powder in warm milk.
Holy basil, or tulsi (Ocimum tenuiflorum): An adaptogen that supports stress resilience, mental clarity, and balanced blood sugar. Tea or tincture.
Rhodiola (Rhodiola rosea): An adaptogen that supports energy, endurance, and focus without overstimulating. Best in the morning. Tincture.
Eleuthero, or Siberian ginseng (Eleutherococcus senticosus): An adaptogen for steady energy and immune support over time. Gentle and well tolerated. Tincture.
Astragalus (Astragalus membranaceus): A deep immune tonic that builds resilience over time. Traditionally simmered into broth. Not for acute illness. Tea or tincture.
Echinacea (Echinacea purpurea or angustifolia): Wakes up the immune system; best at the very first sign of illness and short term. Tincture.
Elderberry (Sambucus nigra): Rich in antioxidants and supports the immune system through cold and flu season. Must be cooked before use. Tea, as a syrup or decoction.
Elderflower: Gently supports the body through a fever and comforts the upper airways. Beautiful as a tea at the first sign of a cold. Tea.
Oregano (Origanum vulgare): Very strong against microbes, so in ARP we use it only topically, in enemas, or for quorum sensing support.
Thyme (Thymus vulgaris): Supports the lungs and the whole respiratory system, especially the upper airways. Tea or tincture.
Rosemary (Rosmarinus officinalis): Supports memory, circulation, and digestion, and is rich in antioxidants. Tea or tincture.
Sage (Salvia officinalis): Supports thinking, soothes sore throats, and helps with heavy sweating. Tea or tincture.
Lavender (Lavandula angustifolia): Calms the nervous system, eases tension headaches, and supports sleep. Tea.
Calendula (Calendula officinalis): Heals skin and mucous membranes, supports lymph movement, and is gentle and nourishing. Tea or tincture, inside and on the skin.
Marshmallow root (Althaea officinalis): Soothes and coats irritated mucous membranes in the gut, throat, and urinary tract. Best as an overnight cold infusion. Tea.
Slippery elm (Ulmus rubra): Coats and soothes the digestive tract and is gentle enough for flares. Tea, as a cold infusion or warm gruel.
Licorice root (Glycyrrhiza glabra): Soothes the gut and the adrenals and supports cortisol balance. Not for long-term use at high doses or for anyone with high blood pressure. Tea or tincture.
Fennel (Foeniculum vulgare): Eases gas, bloating, and digestive cramps. Gentle enough for babies as a weak tea. Tea.
Caraway (Carum carvi): Supports digestion and eases bloating. Pairs beautifully with fennel. Tea.
Meadowsweet (Filipendula ulmaria): Soothes the stomach and supports healthy acid balance. A natural source of salicylates. Tea.
Gentian (Gentiana lutea): A bitter that gets digestion and bile moving. A few drops of tincture before meals. Tincture.
Burdock root (Arctium lappa): Supports the liver and skin and gentle detox, nourishes the blood, and is rich in inulin for our gut microbes. Tea or tincture.
Yellow dock (Rumex crispus): Supports iron absorption, liver function, and gentle bowel movements. Tincture.
Red clover (Trifolium pratense): A mineral-rich blood cleanser, traditionally used for the skin and hormones. Tea.
Raspberry leaf (Rubus idaeus): Tones the uterus, is rich in minerals, and supports women through every stage of life. A daily nourishing tea. Tea.
Oat straw (Avena sativa): A deeply nourishing nervous system tonic that rebuilds after exhaustion or long illness, and it is rich in minerals. Tea, as a long infusion of four hours or more.
Skullcap (Scutellaria lateriflora): Calms nervous tension, supports sleep, and eases that wired but tired feeling. Tincture or tea.
Motherwort (Leonurus cardiaca): Calms heart palpitations and anxiety and supports the heart and nervous system. Tincture.
Hawthorn (Crataegus spp.): The heart herb, supporting the heart, blood pressure balance, and emotional grief. The berry, leaf, and flower are all used. Tea or tincture.
Linden, or lime blossom (Tilia spp.): Calming, gently lowers blood pressure, and eases anxiety and tension. A lovely evening tea. Tea.
Catnip (Nepeta cataria): Calms digestion and the nervous system, and is gentle enough for children with colic or restlessness. Tea.
Hops (Humulus lupulus): Supports sleep, especially with valerian, and is mildly bitter for digestion. Tincture or tea.
California poppy (Eschscholzia californica): A gentle nerve and sleep support that calms pain and restlessness without the concerns of its opium cousin. Tincture.
St. John’s wort (Hypericum perforatum): Supports mood, nerve pain, and emotional resilience. It interacts with many medications, so check with your practitioner. Tincture.
Plantain leaf (Plantago major): Draws out infection and soothes irritation, inside for the gut and lungs and outside for bites and stings. Tea or tincture.
Yarrow (Achillea millefolium): Supports wound healing, fevers, and circulation. A battlefield herb for thousands of years. Tea or tincture.
Mullein (Verbascum thapsus): Soothes the lungs and airways; the leaf as a tea and the flower as an ear oil. Tea.
Elecampane (Inula helenium): A deep lung tonic for chronic coughs and weak lungs. Tincture, or a root decoction.
Horehound (Marrubium vulgare): A traditional cough remedy that helps bring up mucus and clear the airways. Tea or tincture.
Coltsfoot (Tussilago farfara): Soothes dry, irritated coughs. Use sparingly and short term. Tea.
Wild cherry bark (Prunus serotina): Calms spasmodic coughs and soothes irritated airways. Tincture, or a cold infusion to protect its compounds.
Lobelia (Lobelia inflata): Relaxes spasms in the lungs and muscles. Potent, so small doses only, and best with practitioner guidance. Tincture.
Goldenseal (Hydrastis canadensis): Very strong against microbes, so in ARP we use it only topically, in enemas, or for quorum sensing support.
Barberry (Berberis vulgaris): Contains berberine and is very strong against microbes, so in ARP we use it only topically, in enemas, or for quorum sensing support.
Oregon grape root (Mahonia aquifolium): Another berberine herb, and a more sustainable choice than goldenseal. In ARP we use it only topically, in enemas, or for quorum sensing support.
Uva ursi, or bearberry (Arctostaphylos uva-ursi): A traditional urinary tract herb that is strong against microbes, so in ARP we use it only topically, in enemas, or for quorum sensing support.
Corn silk (Zea mays): Soothes the urinary tract, supports the kidneys, and gently reduces fluid retention. Tea.
Horsetail (Equisetum arvense): Rich in silica for hair, skin, nails, bones, and connective tissue. Tea, as a decoction.
Cleavers (Galium aparine): Supports lymph drainage and gentle detox. Best fresh or as a fresh plant tincture. Tea or tincture.
Echinacea root: Wakes up the immune system more deeply than the leaf, for use right at the start of an infection. Tincture.
Garlic (Allium sativum): Supports the heart, immune function, and a healthy gut ecology, and it is one of our kitchen helpers for Candida and parasites. Best as food, raw or lightly cooked.
Black walnut hull (Juglans nigra): One of our parasite herbs, in our tincture of clove, wormwood, and green black walnut. Tincture.
Wormwood (Artemisia absinthium): A bitter that gets digestion going and one of our parasite herbs. Very potent, so small doses, short term, and as I have directed. Tincture.
Clove (Syzygium aromaticum): Supports oral health, eases toothache, warms digestion, and is one of our parasite herbs. Tea or tincture.
Cinnamon (Cinnamomum verum): Supports blood sugar balance and warms digestion. Use Ceylon cinnamon for daily use. Tea.
Olive leaf (Olea europaea): Supports the heart and blood vessels, but it is strong against microbes, so in ARP we use it only topically, in enemas, or for quorum sensing support.
Cat’s claw (Uncaria tomentosa): Supports immune balance and a healthy inflammatory response, and is traditional in South American medicine. Tincture.
Pau d’arco (Tabebuia impetiginosa): A traditional inner bark that is strong against fungus, so in ARP we use it only topically (a long decoction makes a lovely soak), in enemas, or for quorum sensing support.
Andrographis (Andrographis paniculata): Extremely bitter and very strong against microbes, so in ARP we use it only in enemas or for quorum sensing support.
Schisandra (Schisandra chinensis): An adaptogen for the liver, mental clarity, and endurance. The five flavour berry. Tea or tincture.
Maca (Lepidium meyenii): Supports hormone balance, energy, and stamina. Best as a powder in warm drinks or food, not as a tea.
Shatavari (Asparagus racemosus): A nourishing adaptogen for the female reproductive system and the digestive mucous membranes, cooling and moistening. Tincture, or as a powder in warm milk.
Dong quai (Angelica sinensis): Builds the blood and supports circulation, traditionally used for menstrual health. Tincture or tea, as a decoction.
Vitex, or chaste tree berry (Vitex agnus-castus): Supports hormone balance, especially progesterone. Slow acting, so it needs months of consistent use. Tincture.
Black cohosh (Actaea racemosa): Supports comfort through menopause, with hot flashes, mood, and sleep. Tincture.
Red raspberry and nettle blend: A nourishing daily infusion for minerals, uterine tone, and steady energy. Tea, as a long infusion.
Cramp bark (Viburnum opulus): Eases uterine and muscle cramps, and is a reliable friend for menstrual discomfort. Tincture.
Wild yam (Dioscorea villosa): Eases digestive and menstrual cramping and is traditionally used to relax spasms. Tincture.
Saw palmetto (Serenoa repens): Supports prostate health and hormone balance in men. Tincture.
Pygeum (Prunus africana): Supports urinary and prostate health. Tincture.
Tribulus (Tribulus terrestris): Supports urinary health and vitality in both men and women. Tincture.
Gotu kola (Centella asiatica): Supports connective tissue repair, wound healing, mental clarity, and calm focus. Tea or tincture.
Bacopa (Bacopa monnieri): Supports memory, learning, and nervous system repair. Slow acting, so give it eight to twelve weeks. Tincture.
Ginkgo (Ginkgo biloba): Supports circulation to the brain, memory, and the blood vessels. Tincture.
Rosehip (Rosa canina): Rich in vitamin C and bioflavonoids for the immune system and skin. A lovely daily tea. Tea.
Hibiscus (Hibiscus sabdariffa): Supports healthy blood pressure and is rich in antioxidants. Tart and beautiful hot or cold. Tea.
Chicory root (Cichorium intybus): Rich in inulin, a powerful prebiotic for our gut microbes, and supports the liver and digestion. Tea, roasted as a coffee alternative or as a raw decoction.
Psyllium husk (Plantago ovata): A gentle soluble fibre that keeps the bowels regular and feeds gut microbes. Stir it into water and drink it right away.
Aloe vera (Aloe barbadensis): Soothes the gut lining and supports gentle detox. Inner gel only, in small amounts, in water or as juice.
Comfrey leaf (Symphytum officinale): Supports tissue repair and bone healing, mainly used externally as a poultice or salve. Internal use is debated, so check with your practitioner.
Arnica (Arnica montana): Supports recovery from bruising, injury, and sore muscles. External use only, as an oil, salve, or cream.
Witch hazel (Hamamelis virginiana): An astringent for skin healing, haemorrhoids, and varicose veins, mainly used externally as a wash.
White willow bark (Salix alba): A natural source of salicin for pain and inflammation, and the ancestor of aspirin. Tea or tincture.
Feverfew (Tanacetum parthenium): A traditional migraine support, used over time to prevent them. Tincture or tea.
Butterbur (Petasites hybridus): Supports sinus and allergy comfort. Use only PA-free preparations. Tincture.
Boswellia (Boswellia serrata): Supports a healthy inflammatory response, especially in the joints and gut. Tincture, or as a resin or powder.
Devil’s claw (Harpagophytum procumbens): Supports joint comfort and a healthy inflammatory response. Tincture or tea, as a decoction.
Cumin (Cuminum cyminum): Supports digestion and iron absorption. Best used generously as a daily cooking spice, or as a tea.
Fenugreek (Trigonella foenum-graecum): Supports blood sugar balance, milk supply in nursing mothers, and digestive comfort. Tea, as a seed decoction.

Herbs That Feed Our Microbes

Several of these herbs are especially nourishing for the gut microbiome, not because they kill anything, but because they contain prebiotic fibres (especially inulin and other complex sugars) that feed our beneficial bacteria and help them make short-chain fatty acids.

The standouts are burdock root, chicory root, dandelion root, fenugreek, marshmallow root, slippery elm, and psyllium husk. These are herbs you can weave into daily life as gentle, steady nourishment for your inner ecosystem. So many traditional meat stocks and root decoctions were quietly doing this all along, feeding the microbes that keep the gut lining strong, inflammation low, and the immune system wise.

Bringing It All Together

One hundred herbs is a lot, and you do not need all of them. You may only ever need five or ten. The gift of knowing what is out there is that when a need comes up, like a cough that lingers, a season of poor sleep, a nervous system that cannot settle, or a gut that needs gentle rebuilding, you have somewhere to turn that does not need a prescription or a big budget.

A packet of dried nettle, a jar of chamomile, a homemade valerian tincture on the shelf. These are the apothecary of our great-grandmothers, and they are still here, still working, and still available to anyone willing to learn.

St. Hildegard of Bingen spent her life studying the healing gifts of plants and wrote about them at length. She understood that the natural world is not only useful but is an expression of God’s generosity, and that every herb that heals the body also whispers something about the care of the Creator.

When we make a tincture or steep a tea, we take part in something ancient and good. We remember, and in that remembering, we find our way back to what it means to be human.

Go gently. Start with one, and let it teach you.

References and Further Reading

Hoffmann D. Medical Herbalism: The Science and Practise of Herbal Medicine. Healing Arts Press, 2003.

Romm A. Botanical Medicine for Women’s Health. Churchill Livingstone, 2010.

Wood M. The Earthwise Herbal: A Complete Guide to Old World Medicinal Plants. North Atlantic Books, 2008.

Hildegard of Bingen. Physica.

Bone K, Mills S. Principles and Practise of Phytotherapy. Churchill Livingstone, 2013.

Groves MN. Body into Balance: An Herbal Guide to Holistic Self-Care. Storey Publishing, 2016.