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Feature Friday: Intro to Hydrosols

6/25/2021

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Hydrosols, also called hydrolats, are a wonderful plant-based aromatic water, made from steam distillation of plant material with water. Hydrosols are not as concentrated as essential oils, use less plant material, and are more gentle for everyday use. Hydrosols can also be easily made at home, with either a still or a pot. Hydrosols are so gentle that they can even be used with children and those that otherwise would stay away from concentrated plant compounds. 

Surprisingly, hydrosols often smell very different than the plant or the essential oil and can have a unique aroma profile. They may also share only some of the chemical constituents as the essential oil! But a good general rule of thumb is to use the hydrosols in a similar way you would use fresh plant material or essential oils. 

Depending on where you are on the planet, you will have different plants available to distill. Vetiver, Neroli, Eucalyptus, and Jasmine are in warmer climates, Mint, Clary Sage, Spruce, and Pine in more northern climates. Find what is local and grows in your area. 

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A few hydrosols to try: 
Catnip (Nepeta cataria)
Chamomile (Anthemis nobilis, Matricaria)
Citrus (orange, lemon, lime, grapefruit)
Clary Sage (Salvia sclarea)
Cornflower (Centaurea cyanus)
Cucumber (Cucumis sativis)
Elderflower (Sambuca nigra)
Goldenrod (Solidago sp)
Helichrysum (Helichrysum italicum)
Hyssop (Hyssopus officinalis)
Lavender (Lavandula angustifolia)
Lemon balm (Melissa officinalis)
Lemongrass (Cympobogon)
Lemon Verbena (Aloysia triphylla)
Monarda (Monarda sp)
Peppermint (Mentha piperita)
Pine (Pinus sp)
Rose (Rosa damascena)
Rosemary (Rosemarinus offcinialis)
Rose Geranium (Pelargonium graveolens)
Spearmint (Mentha spicata)
Spruce (Picea sp)
Tulsi (Ocimum sp)
Witch Hazel (Hamamelis virginiana)
Yarrow (Achillea millefolium)

How to Use:
Hydrosols are gentle and can be used internally and externally. There are many wonderful recipes for hydrosol cocktails out there, but today, we will focus on the healing components of the body. 

Here are some general hydrosol usage categories: 
Aromatherapy: Lavender, Rose, Lemon Verbena, Clary Sage, Tulsi
Respiratory Support: Catnip, Douglas Fir, Eucalyptus, Sitka Spruce
Foot odor: Tea Tree, Melissa, Lavender
Athletes Foot: Tea Tree, Monarda, Ponderosa Pine
Dry, Irritated Skin: Calendula, Lemon Balm, Rose Geranium
Eye Compress: Chamomile, Cucumber, Cornflower
Facial: Cistus, Cornflower, Lemon Thyme, Lemon Verbena, Clary Sage, Ponderosa Pine, Rosemary
Anti-inflammatory: Elderflower, German Chamomile, Ponderosa Pine, Rose Geranium, Sitka Spruce, Tulsi
Bath: Goldenrod, Lavender, Rose, German Chamomile
Headache: Lavender, Lemon Balm
Kids Bath: Calendula, German Chamomile, Lavender, Thyme
Diaper Rash Spray: Lavender, Witch Hazel
Acne: Lemon Thyme, Lavender, Lime, Tea Tree, Thyme, Witch Hazel
Scars & Wounds: Cistus, Helichrysum, Tea Tree, Thyme, Yarrow
Bruises: Cornflower, Rose Geranium, Helichrysum, Lavender
Sunburns: Cucumber, German Chamomile, Helichrysum, Lavender, Rose Geranium
Scrapes: Douglas Fir, Lavender, Witch Hazel
Itching: Peppermint, Helichrysum, Lavender, Witch Hazel
Hair & Scalp Care: Rosemary, Witch Hazel, Chamomile, Lavender, 
Home: Douglas Fir, Melissa/Lemon Balm, Ponderosa Pine
Digestion: Sweet Basil, Cardamom, Chocolate Mint, Catnip, Coriander, Cucumber, German Chamomile, Lemon Balm, Lemon Verbena, Laurel Leaf, Peppermint, Spearmint, Yarrow
IBD: Cistus, Lemon Balm, Yarrow
Beverages: Peppermint, Spearmint, Lemon Verbena, Pine, Sweet Basil, Sage
Mouth: German Chamomile, Helichrysum, Tea Tree, Calendula, Lemon Verbena, Cinnamon, Laurel Leaf, Peppermint, Spearmint, Witch Hazel, Yarrow
Pets: Peppermint, Spearmint, Lavender, Yarrow

Here are a few ways to put them together. 

Cooling Body Spray
  • 1 part Peppermint
  • 1 part Lavender

Stop the Itch
  • 1 part Peppermint
  • 1 part Witch Hazel

Mouthwash
  • 1 part Spearmint
  • 1 part Cinnamon
  • 1 part Helichrysum

Mouthwash II:
  • 1 part Peppermint
  • 1 part Calendula 
  • 1 part German Chamomile

Muscle Aches:
  • 2 parts Aloe gel
  • 1 part Laurel 
  • 1 part Peppermint

Linen Spray:
  • 1 part Lavender 
  • 1 part Rose

Exfoliating Mask:
  • 1 Tbsp facial clay 
  • 1 Tbsp Rose Hydrosol
  • 16 drops of jojoba

Bug Bite Ice Cubes: 
  • Make ice cubes and add peppermint, spearmint, borage, and cucumber
  • Add them to your water bottle for drinking
  • Wrap in a towel and cool yourself off after being out in the sun,
  • Apply to a bug bite

Veggie Wash: 
Spray your veggies using Lemon Balm/Melissa 

After Sun Spray: 
  • 3 oz aloe liquid
  • 1 tsp Rose hydrosol 
  • 1 tsp Lavender Hydrosol 
  • 1 tsp Rose Geranium
  • 1 tsp Witch Hazel
How to Make:
  • Blend in spray bottle
  • Chill
  • Mist over skin after being out too long in the sun

Skin Soothing Bath:
Add ¼ cup of hydrosol to bathwater. Good hydrosols to use include lavender, chamomile, and rose.

Facial Toner:
  • 1 part witch Hazel 
  • 1 part rose
Blend in spray bottle and mist over the face - Keep out of eyes.

This list is compiled just to show you how versatile hydrosols can be, and their gentle nature means you can experiment, try some new combinations, and enjoy their wide uses!


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Summer 2021 Newsletter

6/22/2021

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Our Summer 2021 newsletter is live. It is another great issue with articles, photos, recipes, and more. 
READ THE LATEST NEWSLETTER

Newsletter Editor

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About Miriah: Adventure seeker, snowboarder, mountain climber, river rat, yogi, surfer wannabe, outdoor enthusiast. Writer, artist, activist, green medicine craftswoman, wondering explorer.

I became a member and volunteer of Herbalists Without Borders in 2012 as the Healing Arts Project Coordinator, while living in Denver, Colorado.  In 2014, I began constructing the quarterly newsletters and have served as the editor since and love it. The early newsletters were constructed while I lived remotely from Northern California; off-the-grid, on the move, and usually without internet access! I currently reside in Telluride, Colorado.

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Healthy Lifestyle: 6 SIMPLE WAYS TO SUPPORT YOUR IMMUNE SYSTEM

6/3/2021

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Healthy Living

A healthy lifestyle can sometimes seem elusive, yet there are many easy steps that you likely already do! Becoming aware of choices and activities around sleep, activity, fluid intake, and diet can all impact you in a positive manner if take the time to be mindful.

So what can you do to increase your health and wellness without too much effort?

Let's find out together!
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Sleep: Sleep is so incredibly critical to body healing and restoration. Sleep is key to cellular healing, soft tissue restoration, mental health, and mind and body recharge. So how can we get the best sleep possible?
  • Keep good sleep hygiene. Create a bed time and a routine around going to sleep.
  • Turn off electronics 1 to 2 hours prior to bed time. The light of electronics can disrupt your circadian rhythm and the production of melatonin (the neurotransmitter that makes you feel sleepy)
  • Make certain your room is clean, quiet and dark - make it an inviting place for sleep and relaxation.
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​Activity:
Like sleep, activity is one of those things that is foundational to health. Did you know that activity helps with detoxification and immunity? Your lymphatic system which moves lymphatic fluid (a part of cellular detoxification and metabolic waste) does not have a pump system like your circulatory system. Activity and motion is what moves your lymph, through the use of large skeletal muscles. When you walk, run, bike, or move, your body is moving lymph which keeps toxins and metabolic waste from lingering in your body.
  • According to your abilities, move, walk, or exercise at least 30 minutes daily
  • Do an activity that brings you joy!
  • Be consistent, start small and start with something that is fun! Dance in your living room, walk in a field, do yoga, or get outside to garden - all of these simple activities can help maintain health.
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​Hydration:
We've all heard this, adults should drink 6 to 8 glasses of water daily, or more with intense activity. But why is this so important? Your body is over 80% water and your cellular, metabolic, digestive, cardiovascular, lymphatic...basically all of your systems depend on the presence of water. Without proper hydration your body cannot function properly. Digestion is impaired, healing slows, and even your mental health can be altered if you are not taking care to drink enough water.
  • Set a reminder on your phone to have a glass of water every 1 to 2 hours while you are awake.
  • Herbal teas count! If you don't like the taste of water, try making it into your favorite all natural herbal tea without sweeteners.
  • Bring enough water with you for the day and just sip throughout.
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​Eat Well:
We have all heard this, but what does it mean to eat well? Eating well means that we eat a variety of fruits and vegetables (eat the rainbow of fruit and vegetable colors), eat seasonal, and that we do not eat too many processed/boxed foods, refined sugars, fast foods, or foods with an extreme excess of chemicals. Try some of these tips to eat well!
  • The Chemical Label Tip - if you read the label and see more chemicals than whole ingredients, don't eat it!
  • Eat a variety of seasonal fruits and vegetables. Remember to have a variety of colors and textures, an seasonal produce is always less expensive than those that have traveled far and also has more living nutrients.
  • Stay away from those refined sugars, soft drinks, and boxed or pre-packaged foods. More home cooked meals are always a better option when possible.
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​Vitamin D:
Did you know that your body makes vitamin D?! Your body is an incredible self maintaining partnership of systems. When you go outside, your skin makes its own vitamin D from vitamin D receptors which convert sunlight into a form of D that we can use and absorb. Due to our more modern lifestyle vitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD) (
Reference). Yet vitamin D is so crucial to our general health and immune system. So how do we get enough?
  • During sunny days and good weather, spend 15 minutes in the sunshine or dappled shade. The more skin exposure available the better.
  • Supplement with a liquid vitamin D. A liquid form that you can drop dose on or under your tongue will be better than a capsule and tablet because it is more readily absorbed.
  • Eat foods rich in natural D such as fatty fish (salmon, arctic char, cod, herring, mahi-mahi, or mackerel) .
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Vitamin C: Vitamin C, also known as Ascorbic Acid is an important essential nutrient that we must obtain from our diet. It is only found in fruit and vegetable foods and is highest in fresh, uncooked foods. Because it is stored in the watery part of fruits and vegetables, it is easily destroyed with cooking. It is known to stimulate our immune systems, is anti-inflammatory, antioxidant, and has also been shown in studies to help relieve pain from chronic health issues. So how do we get enough vitamin C?
  • Get enough fruits and vegetables daily and don't forget to eat a variety!
  • Eat some of your produce raw in order to get adequate intake.
  • Some of the best foods for high vitamin C are: Bell peppers, Broccoli, Brussels sprouts, Cantaloupe, all Citrus fruits, Kiwi, Strawberries, and Tomatoes or Tomato juice.
​

Thank you to volunteers Petra Sovcov for the text, and Cody Selker, for the great graphics!
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