Herbs & Practises for dealing with heat!
Yesterday, here in Auckland, was the hottest day in four years. Unfortunately, this is something that we are going to have to get used to, thanks to climate change. The change in climate is something that I will not get into in this article but I urge you to read these two books if you are interested in how our future looks - The Great Displacement by Jake Bittle and The Heat Will Kill You First by Jeff Goodell. Anyway climate change aside ( although it cant really be put aside in reality) , as the temperatures rise, so does the impact on our bodies. Extended periods of heat act as environmental stressors, affecting various aspects of our well-being. From energy levels and sleep patterns to focus and mood, the repercussions of prolonged heat exposure are far-reaching.
ENERGY
In terms of energy, high temperatures can lead to increased fatigue. The body works harder to regulate its internal temperature, diverting blood from the muscles to the skin for temperature regulation. This can mean muscles can feel fatigued and the drain on energy levels can leave you feeling lethargic and less motivated. Exercising in extreme heat can be dangerous so please be mindful of how and when you are exercising in a heat wave.
To combat the energy-draining effects of heat, adopting specific practices becomes paramount. Staying well-hydrated is a fundamental strategy, as dehydration exacerbates fatigue and impairs bodily functions. It should be noted here though, that even if you are well hydrated, you can still get heat exhaustion so please keep that in mind when its super hot. Limiting caffeine and alcohol intake is equally crucial, as they contribute to dehydration and disrupt sleep patterns, which may already be screwy in the heat. As heat is a stressor, integrating adaptogenic herbs into your routine can provide a natural boost when its steamy AF. Cordyceps, renowned for its energy-enhancing properties, supports oxygen utilization and cellular energy production, which can be helpful for reducing muscle fatigue in the heat. It is also an adaptogen, so aids in the bodies resilience to stress. Eleuthero, also known as Siberian ginseng ( in our Power and Magick Matcha) , acts as an adaptogen to enhance the body's resistance to stressors, promoting sustained energy. It is a great adaptogen for people who are juggling lots of things like a family, work, exercise and study - for when you just have to keep going despite being stretched. Jiaogulan ( in our cooling Spirit Nectar) , often referred to as "the herb of immortality," is praised for its adaptogenic and antioxidant-rich nature, aiding in combatting fatigue and supporting overall vitality. It has an amphoteric action, meaning its dual directional, so it enhances energy but also helps calm to usher in sleep. Speaking of which…
SLEEP
Quality sleep is another area where heat can wreak havoc. Elevated temperatures can disrupt the body's natural cooling process, making it challenging to achieve a restful night's sleep. Poor sleep not only impacts overall well-being but can also contribute to a host of other health issues. Like the aforementioned low energy, brain fog, hormone stuff, aches and pains, immune stuff and having a low tolerance for other peoples shit!
Achieving restful sleep in the heat necessitates a combination of thoughtful practices and potentially some herbal allies. First and foremost, optimizing air flow in your bedroom is essential. Utilize fans or open windows to enhance ventilation, promoting a cooler sleeping environment. Investing in cooling bedding and opting for lightweight, breathable fabrics can also aid in temperature regulation. Taking a cool shower before bedtime can have a calming effect and help lower the body's core temperature, signaling the onset of sleep. Embracing basic sleep hygiene practices, such as maintaining a consistent sleep schedule and creating a dark and quiet sleeping space, remains crucial for quality rest, so don’t forget those basics.
Complementing these practices with herbs can further support relaxation and sleep. Ashwagandha, an adaptogenic herb, helps the body adapt to the stress of the endless heat and promotes a sense of calm, fostering better sleep in some folks. Ashwagandha is a key herb in most of my blends both for waking and for sleep as it has such wide reaching benefits and is also available on its own if you want to make your own sleepy elixir. Reishi, known as the "queen of mushrooms," exhibits adaptogenic and sleep-enhancing properties, contributing to a more tranquil bedtime experience. If used before bed time, it will aid in the nights sleep, whilst over time it may help address the stress intolerance that exacerbates sleep issues. Zizyphus, a traditional Chinese herb, has been used for centuries to alleviate insomnia and promote a restful night's sleep. Zizyphus is a cooling herb and is antihydrotic, meaning it helps to cool and reduce sweating, so is a key ally for those for whom these hot nights are exacerbating already hot and sweaty sleeping. These herbs are in the top rated Moon Potion which is used for supporting a good cool nights sleep and makes a lovely iced drink! Combining these herbal allies with effective cooling practices and prioritizing sleep hygiene, individuals can create a conducive environment for quality sleep, even in the midst of warm nights.
BRAIN FOG AND mood
Heat-induced stress can impair cognitive function, affecting focus and concentration and mood. The brain is highly sensitive to changes in temperature, and excessive heat can lead to mental fatigue, difficulty concentrating, and even mood swings. Combatting brain fog during hot weather involves implementing strategic practices to keep cool and perhaps integrating herbal support to enhance cognitive function. Taking regular breaks to step into a well-ventilated area or spending some time in the shade can offer relief by providing fresh air and promoting circulation, countering the cognitive effects of heat. It's crucial to resist the temptation of relying on caffeine ( I love a good iced coffee on a hot day tho!) as a crutch, as excessive consumption can exacerbate dehydration and contribute to mental fatigue. Instead, consider incorporating herbal allies known for their cognitive-enhancing properties.
Lion's Mane, has neuroprotective and regenerative qualities and supports brain health and cognitive function, potentially alleviating symptoms of brain fog. Anecdotally, many customers report that lions mane helps their brain stay more aware , relaxed and able, even when they are under pressure or stress. Lions mane is in many of our drink blends as it has such a wonderful action for our control centre! Bacopa, an Ayurvedic herb, has been traditionally used to improve memory and cognitive performance, offering a natural remedy for mental clarity. There is the idea that bacopa may have adptogenic qualities and it certainly brightens the mood in the face of stress. Bacopa is the key herb in both Aetheria Blue Skies happy mood blend and in the brainy blend Higher Self . Gotu Kola, another herb with a rich history in Indian traditional medicine, is believed to enhance cognitive function by promoting circulation and reducing oxidative stress. It is also thought to have adaptogenic, stress reducing qualities, alongside potentially being a neuro regenerative agent. Gotu kola is in Higher Self blend for brain function and also is one of the key herbs, alongside lions mane and cooling peppermint, in one of our oldest blends, Shroom Potion.
Other herbs I recommend for generally cooling and calming during hot weather include
Hibiscus - Clears heat, relieves thirst when drunk as a cold tea or in our Love Nectar, supports heart function and reduces heat induced fatigue.
Mint - Cools the body and uplifts the spirit. Cools and soothes hot digestive system, cools hot headedness which is common as the mercury rises and enhances mental clarity. In our Spirit Nectar and in Shroom Potion.
Schisandra - One of my favourite adaptogens. Cools and clears heat and reduces nervousness. In our Fairy Nectar and in Blue Skies tincture.
Lemon Balm - Is a cooling calm tonic, which supports you when you are feeling hot and frazzled. It also supports nervous digestion and makes a great pre bed iced tea! Its a key herb in Aetheria Higher Self and Mellow Out tinctures
Aloe Vera - Is great for topically cooling sunburn or overheated skin. You can use aloe vera gel from the garden! For the best cooling results cut some off and pop into the fridge before use.
As we navigate through the challenges presented by extended periods of heat, it becomes evident that adopting mindful practices is key to maintaining overall well-being. The effects of heat on energy levels, sleep, focus, and mood necessitate a holistic approach to health. Simple yet effective measures such as staying well-hydrated, ensuring proper ventilation, and incorporating cooling strategies contribute significantly to our ability to cope with the stress of heat and humidity. Additionally, practicing good sleep hygiene by optimizing sleep environments and embracing regular breaks can mitigate the impact of heat on our cognitive functions. By cultivating a lifestyle that prioritizes these practices, we can enhance resilience and adaptability to the challenges posed by hotter weather and climate change.