Steep, sip, soothe: how to use herbal tea in your self-care routine
Tea is the second most widely consumed beverage in the world after water. Its tremendous popularity reflects its refreshing taste and remarkable health benefits, which have been widely documented over the course of many centuries.
All true teas (green, black, oolong, etc.) come from the Camellia sinensis plant, which is thought to be native to South-West China. It is the different methods of processing its leaves that give these teas their unique characteristics, allowing them to appeal to a wide range of tea lovers worldwide. And while tea was once an exclusive beverage reserved for the upper classes, it is now consumed by people from all walks of life.
Herbal teas are also increasing in popularity due to their diverse range of flavours and potential health benefits. More accurately known as infusions or tisanes, herbal teas can be made using the leaves, flowers, roots, and fruits of a vast number of different plants. Multiple plants are often combined in one blend to maximise enjoyment and efficacy.
This brief introduction to using herbal teas for self-care explains some of the health benefits of herbal teas, how to use them safely, and the effects of three common ingredients. Read on to learn more.
Health Benefits of Herbal Teas
One of the main benefits of herbal teas is that, unlike true teas from Camellia sinensis, they generally do not contain caffeine. This makes them ideal for evening consumption and those who are sensitive to caffeine’s potentially negative effects, such as anxiety, digestive issues, and more.
Most of the other purported benefits of herbal teas are based on traditional uses, and clinical trials backing up these claims are few and far between. There are a few common ingredients that have a good amount of evidence supporting some of their properties, but even then, the results of studies tend to be inconsistent.
However, there is one particular benefit of herbal teas that is fairly universally accepted, and this is their antioxidant capacity.
Antioxidants are chemical compounds that help the body neutralise the harmful effects of unstable molecules called free radicals. Free radicals are a natural by-product of cell respiration, but when they are produced in excess, this can lead to what is known as oxidative stress.
Oxidative stress has been linked with a wide range of chronic conditions, including diabetes, Alzheimer’s disease, Parkinson’s disease, cardiovascular disease, and cancer. Therefore, antioxidants play a crucial role in maintaining health and preventing disease.
Regularly drinking herbal tea alongside a balanced diet rich in fruit and vegetables is a pleasant and practical way to increase our overall antioxidant intake.
Furthermore, many herbal teas also have anti-inflammatory effects. Like oxidative stress, chronic inflammation is linked with many debilitating health issues, including diabetes, cardiovascular disease, arthritis, and autoimmune disorders, to name a few.
By reducing inflammation, some herbal teas could help to lessen the impact of these chronic diseases. That said, anyone hoping to use herbal tea to manage a specific health concern should consult a healthcare professional to ensure that this method is safe and suitable for them.
How to Use Herbal Teas Safely
Most people assume that herbal teas are safe and, generally speaking, they are. However, it is important to recognise the difference between drinking an assortment of herbal teas on an occasional basis and drinking the same tea regularly, as anything can impact our health significantly when consumed in high enough doses.
For example, while commercially produced herbal tea bags should contain safe levels of all their ingredients, using loose herbs purchased online or from health food stores presents more of a challenge. When using the latter, it is important to check the recommended daily intake and not exceed this amount. It is also essential to do some research when combining different herbs to ensure they are compatible.
Moreover, some herbs can interact with over-the-counter or prescription medicines, and may be unsuitable for certain groups of people. For example, some herbs are unsafe for use while pregnant or nursing, and there is little research on the safety of herbal teas for children.
As mentioned above, anyone thinking of using herbal tea to manage a specific health concern or introducing a particular blend into their daily routine should seek professional guidance first.
Finally, it is well worth checking the source of the ingredients in your favourite brew. Low-quality herbal teas may be contaminated with pesticides, heavy metals, and other nasty chemicals. Definitely not a healthy choice! Therefore, it is always best to buy organic if possible and stick with reputable suppliers rather than simply choosing the cheapest option.
The Benefits of Common Herbal Teas
There is an overwhelming array of different herbal teas available on the average supermarket shelf, and it would be impossible to discuss the benefits of all of them here. But to get you started, here is a brief overview of three of the most popular and widely available ingredients:
Ginger
Ginger is a common culinary spice. It is the root of a plant that has been used in both Chinese and Indian traditional medicine for over 5000 years. It was first brought to Europe around 2000 years ago, during the Roman Empire, and has remained popular ever since.
With its warm, comforting flavour, ginger is a star ingredient in many commercial herbal teas. It is often found in combination with zingy lemon and is a key component of most chai blends.
It has traditionally been used as a remedy for nausea, and there is some scientific evidence supporting this use. It also has antioxidant, anti-inflammatory, and antimicrobial effects.
In Chinese medicine, ginger is primarily used for its pungency and warmth, which is said to induce sweating and release exterior pathogens. A strong ginger tea, sweetened with brown sugar, is often drunk at the onset of wind-cold type colds, to help minimise symptoms such as chills, runny nose, and so on.
Peppermint
Humans have been using mint as food and medicine since at least 1800 BCE. There are numerous species and subspecies of this popular plant, and peppermint is among the best-known. It was first described in the 17th century by English botanist John Ray, and is a hybrid of watermint and spearmint.
Peppermint tea has a refreshing flavour and is often found alone or in combination with other herbs, such as fennel, liquorice, and other mints. It can also be combined with green or black tea, which is a widespread practice in North Africa and Turkey.
Like ginger, peppermint is best known for its digestive benefits. However, while ginger primarily affects the stomach to relieve nausea, peppermint works further along the digestive tract and relaxes the intestines to ease pain associated with IBS. It may also be used to relieve indigestion. Peppermint also has antioxidant, anti-inflammatory, antimicrobial, and possible anti-allergic effects.
In Chinese medicine terms, peppermint is classed as a pungent herb, just like ginger. However, whereas ginger is warming, peppermint is cooling and is used to treat wind-heat type colds to relieve symptoms such as sore throat, headaches, fever, and so on.
Chamomile
Chamomile is a flower that has been used medicinally for centuries, and is among the most popular herbal teas, with an estimated one million cups being drunk each day!
It has a distinctive floral flavour and is sold either individually or combined with various other herbs, particularly in teas that are marketed as relaxation or sleep-aid blends. Ingredients like lemon balm, passionflower, and valerian are often also featured in these products.
Aside from being known as a calming herb, chamomile has a wide range of other traditional uses, including relieving hay fever, menstrual disorders, digestive issues, and pain, to name just a few. Research has shown that it has antioxidant, anti-inflammatory, and relaxant effects, backing up at least some of these claims.
Chamomile is not commonly used in Chinese medicine, but shares many similarities with chrysanthemum, a member of the same plant family, Asteraceae. Chrysanthemum is a common ingredient in Chinese medicinal teas and is considered cooling and detoxifying, with a particular affinity for the Liver. It is used to relieve wind-heat type colds, eye problems, headaches, dizziness, and more.
Using Herbal Teas for Self-Care: Summary
Herbal teas are usually caffeine-free and can make a tasty and beneficial addition to a healthy diet. Many of the ingredients in herbal teas are known for their antioxidant and anti-inflammatory effects, as well as various other traditional uses ranging from improving digestion to aiding sleep.
Herbal teas are generally considered safe, but it is essential to exercise caution when drinking the same tea regularly over a long period of time, particularly if you have a medical condition or are pregnant or nursing. However, with a little common sense, most people can enjoy herbal teas without any adverse effects and receive all the benefits they have to offer.
References
Saunders NC (2017) The Qi of Tea - HSN Press, UK
Leggett, D (2005) Helping Ourselves (second edition) - Meridian Press, Totnes
Liu YZ, Wang ZM, Zhang JZ (2015) Dietary Chinese Herbs - Springer-Verlag, Wien
熊志惠 (2012) 养生茶饮 - Zhejiang Scientific Press, Hangzhou
Diet is one of various traditional self-care practices available within the Jing app for practitioners to recommend to their patients. Click here to read more about the app.
