IBS can resemble serious conditions, but if such conditions are ruled out, you are left with a diagnosis of IBS, which is considered a functional disorder.

There are three types of IBS: 1) Mixed, that is a mixture of diarrhoea and constipation; 2) IBS where diarrhoea is dominant; 3) IBS where constipation is dominant.

Imagine IBS as an imbalance in the digestive system. The Rome criteria define it as pain associated with bowel changes: diarrhoea (IBS-D), constipation (IBS-C), or both (IBS-M). Approximately one-quarter of the cases alternate wildly, with one-third leaning loose and one-third hard. Traditional approaches to constitutional types explain why different people get different types: someone who has a tendency toward thinness, dryness (skin, bowels), worry, insomnia, overthinking, and anxiety will have the mixed type, which includes cramps and swings from diarrhoea to constipation and back again, as well as a lot of flatulence (IBS-M).

It is important for these people to build rhythm in their lives to stabilise the gut. Eating regular, warm-cooked meals and skipping late snacks is helpful. Try soluble fibres like oats or psyllium but start slowly – they firm loose stools and soften hard ones. Walk daily and breathe deeply, building meditation into your daily routine or practising yoga or Tai Chi. If you become bloated, sipping chamomile, peppermint, or ginger tea can help ease the discomfort.

People who have a predominantly warm-dry temperament and are driven to succeed tend to generate excess heat in digestion and emotions when out of balance. They are a fiery type, and if they have IBS, it will be characterised by much more diarrhoea than constipation. They will have frequent loose stools, cramps, and urgency.

These individuals can ease their symptoms by making a few simple dietary and lifestyle adjustments. It is helpful to cut out common triggers such as caffeine, alcohol, and fatty foods, as well as spicy dishes, which may provoke bouts of diarrhoea. Opting for small, cooling meals like rice, bananas, and yogurt can be gentler on the stomach and easier to digest. Staying well hydrated is essential, and if diarrhoea persists, adding oral rehydration salts can help replace lost fluids and electrolytes. Herbal remedies may also provide relief; peppermint oil capsules or chamomile can calm intestinal spasms, and milk thistle may offer additional digestive support.

People who are the ‘salt of the earth’ – calm, composed, and steady – can also have gut issues if sluggishness and congestion build up in their system. These types of people will develop IBS that is characterised by constipation, with infrequent stools, bloating, and straining. 

A person suffering from this form of IBS needs to stay well hydrated. They are the one type of person that needs to drink water regularly.  

They would also benefit from adding flaxseed to cereal and adding in a regular brisk walk to their daily routine to boost peristalsis in the gut. Laxatives should be avoided, but prunes can be added to cereal along with flaxseed.

IBS may be viewed as a very personal imbalance, with gut issues reflecting your own body-mind makeup rather than a one-size-fits-all problem. Whether you have erratic swings, urgent diarrhoea with inflammation, or sluggish constipation with bloating, the key is to tailor your approach to the problem by recognising your own innate pattern. If you suffer from the mixed type, then grounding warmth and rhythm in your life is what is needed. If constipation occurs, balance can be restored by combining tactics such as regular meals, soluble fibres, fibres (oats, psyllium, and flaxseed), stress-relieving walks or breathing exercises, and time-tested remedies. 

Triphala may be available in your local health shop, and it is a balancing Ayurvedic fruit blend that promotes regularity. Use slippery elm, a soothing demulcent that moistens and eases passage, or dandelion root, a mild bitter that stimulates digestion, but always start slowly and stay hydrated. Chamomile, fennel, and peppermint remain versatile pain relievers and pleasant teas for all three types of IBS.  

This is the time of year for New Year’s resolutions, and a good one is keeping a reflective journal. This can be any old copybook, but if funds allow, a special notebook is worth it, as it makes it more special, as well as designating the time you have spent writing as an important part of your life.

I am suggesting keeping a reflective journal for 2026 because studies link reflective journalling to improved mood, better immune function, reduced blood pressure, and greater emotional resilience. One interesting study from 20 years ago asked college students to write for fifteen minutes on four consecutive days. The control group could only write about superficial topics such as their clothes, rooms, and so on, whereas the other group was asked to write about the most traumatic or upsetting experiences in their lives. The latter group reaped the benefits in both self-reported physical health, as well as objective assessments four months later. The authors of this study concluded that “Writing about earlier traumatic experiences was associated with both short-term increases in physiological arousal and long-term decreases in health problems.”

A reflective journal is different from a diary, which is simply an account of the day’s happenings, whereas a reflective journal is a form of embodied knowledge. That is, this form of writing helps transform diffuse emotions, clarify them, and identify the source. Writing helps us to listen to our bodies, feel the issues and, by writing, clarify feelings. 

Handwriting improves memory by stimulating many parts of the brain. This writing process can help reduce the strength of emotional reactions by relaxing the amygdala, making it simpler to manage stress or worry. The amygdala is one part of the brain (along with the limbic system) that automatically detects danger. It also plays a role in behaviour, emotional control, and learning. More significantly, it plays a role in emotions associated with memories. For this reason, journaling can be an effective strategy for emotional control since it allows people to address their thoughts. The previously mentioned study demonstrates that writing about one’s feelings significantly reduces anxiety symptoms. It does this by promoting acceptance of negative feelings and reducing their impact over time. This method reduces pondering too much, thus allowing stressors to be absorbed more efficiently.

Writing in a journal regularly can boost self-awareness, help lessen stress, clarify emotions, and pinpoint what sets them off. It is important, however, to focus on being honest in your writing. It is for you and nobody else, and the whole purpose of it is to support one’s own well-being.

I have already mentioned a diary, and if one is nervous or unsure about expressing one’s emotions on paper, this is a good starting-off point. What is important is that it becomes a daily habit. Many people also like a gratitude journal where they write about the many things and experiences they are grateful for each day. Adding even a sentence or two of gratitude at the end of factual entries each day is one way to develop a gratitude journal. The other way of journaling is to just write what comes into your head and not think about it. There is no editing. Generally, this form of writing requires a prompt to start with, and this prompt may be as simple as watching a child coping with a new experience or observing people chatting over a cup of coffee. By using a prompt, one can set off a whole world of unconscious memories in a journal, and these experiences in turn may help clarify one’s approach to different situations.

Preparations for Christmas are well under way, with food shopping taking on a different dimension at this time of the year, as we purchase herbs and spices we normally do not use. The spices include cinnamon, cloves, nutmeg, ginger, cardamom, allspice, and star anise. The herbs commonly used at Christmas include parsley, bay leaves, rosemary, thyme, sage, and mint.

If you are purchasing powders such as cinnamon, ginger, or nutmeg, please keep them in the freezer, as this preserves their potency. You can clearly label them in resealable containers. That way they will retain their flavour rather than go dead after a few months – or even weeks – and end up on the compost heap.

We use these herbs and spices in different ways at Christmas. Cinnamon is added to cakes but is also used in mulled wine. That glass of mulled wine is not only warming but also beneficial to health, as cinnamon balances blood sugar and stimulates circulation. It is a particularly useful herb for diabetics, as it helps cells respond more effectively to insulin.

Cloves are good for our health and have more uses than just flavouring ham. They are antiseptic and help relieve flatulence, which will certainly be helpful over Christmas. They are also useful as mouthwash due to their powerful antibacterial, anti-inflammatory, and pain-reducing qualities. Clove contains eugenol, which is a powerful substance that kills bacteria, fungi, and viruses in the mouth. This helps reduce plaque, lower the chance of gum disease, and stops the growth of germs that cause cavities and bad breath. Clove-infused water is a very useful mouthwash that helps to reduce gum inflammation, strengthen teeth, and cure bleeding gums, as well as keeping one’s breath fresh. If pain or gum infection persists after using cloves, you need to see a dentist for further evaluation, as cloves are a safe, effective, and research-backed natural alternative to artificial mouthwashes for maintaining oral hygiene.

Ginger is very well known and helps reduce nausea. It is also warming. 

Cardamom should be used more often, as it has many health benefits. Adding it to coffee enhances digestion and helps reduce the coffee’s acidity. This makes coffee gentler on the stomach and reduces bloating and acid reflux. Cardamom also reduces stress, which makes it very useful during Christmas.

Because we eat so many rich and fatty foods at Christmas, it’s important to be generous when adding thyme, parsley, and garlic.  Parsley is excellent for us, and I’m not speaking about sprinkling it like grass seed over potatoes. To get the full benefit of parsley, you need to sauté it. This helps to liberate the fat-soluble minerals and phytochemicals, making them more accessible and simpler to absorb in your body. Parsley protects cells from harm and promotes heart, bone, and eye health, as well as our immune system. The herb is also high in minerals, including iron, magnesium, potassium, and calcium, as well as apigenin, a chemical related to lower cancer risk and muscle relaxation. Apigenin levels in parsley actually rise with moderate cooking, adding to the health advantages. 

Most people know how beneficial garlic is, but thyme is largely ignored as being old-fashioned and not trendy. If we value our health, we value thyme. It is valuable because it is effective against foodborne pathogens like Salmonella and E. coli. That is why it is always used for stuffing chicken. Thyme, and especially thyme essential oil, can inhibit the growth and biofilm formation of Salmonella and E. coli. A jug of thyme tea for washing lettuce and salad leaves could help prevent many upset tummies over Christmas.

Hawthorn berry, or ‘Crataegus fructus’, is abundant this year in the hedgerows and is just ready for picking. Hawthorn has a long history of supporting heart health, so its fruit is a great addition to the herbal home pharmacy. However, it is very important to be careful when harvesting because the plant has thorns that can hold bacteria and cause problems if they pierce the skin.

Crataegus berries are full of antioxidants, flavonoids, and procyanidins. These are substances that help the heart by lowering blood pressure, reducing inflammation, and improving circulation. Clinical evaluations and scientific investigations indicate that hawthorn extract improves heart muscle contraction, regulates irregular rhythms, and facilitates recovery in cases of heart failure or post-myocardial infarction. Hawthorn also seems to decrease cholesterol, helps make nitric oxide, which widens and relaxes blood vessels, and it also protects cardiac cells from oxidative stress and damage from lack of blood flow.

Many herbalists recommend regular intake of hawthorn in teas, decoctions, or tinctures for those managing mild heart conditions, high blood pressure, or cholesterol. However, caution is advised for individuals on prescription cardiac medications and these individuals should seek a clinician’s guidance. The fruit’s gentle tonic action supports heart function and strengthens vascular tone over time. 

If this year’s bumper crop leaves you with more berries than can be freshly consumed or dried, freezing is an easy way to preserve their nutrition and flavour for later use. After harvesting, wash and thoroughly dry the berries to prevent mildew. Sort to remove damaged fruits and pour them into freezer-safe bags or containers, removing as much air as possible before sealing. Once frozen, hawthorn berries will keep up to a year; thaw before use and they can then be turned into syrups, jams, or decoctions. 

To make a nourishing hawthorn berry decoction, use these simple steps: 

• Measure about 30g (2-3 tablespoons) of fresh or dried hawthorn berries.

• Place in a saucepan and add 500ml cold water.

• Simmer gently with a lid for 30-60 minutes, avoiding vigorous boiling to preserve vitamins and reduce bitterness.

• Strain and drink; this brew can be enjoyed warm or cool.

Allow the decoction to steep for about ten minutes after simmering, as this improves both flavour and extraction of beneficial compounds. 500ml should give two to three cups a day.

When picking the haws, always make sure the berries are sourced from unsprayed and uncontaminated locations. Also use gloves, as the thorns of this bush can cause more damage than the initial discomfort. The hawthorn has developed a number of strategies over the centuries to protect itself from livestock, who will generally not eat it. This is one of the reasons it is used so extensively for fencing and why, in times past, people were very careful to check horses after a day out horse riding where they may have jumped over hawthorn hedges. They checked the horses for puncture wounds caused by the thorns, and they had good reason to do so, as the thorns can harbour a number of nasty bacteria. These  include staphylococcus aureus, which can lead to local sores, cellulitis, and even endocarditis if it gets into the bloodstream. They can also contain different types of streptococci and this bacteria cause erysipelas or cellulitis, which are red spots that spread quickly and cause fever and serious pain. In deeper and dirty cuts, one needs to be alert for another nasty called pseudomonas aeruginosa. This can  cause an infection that takes a long time to heal. If one does get pricked by a thorn, keep an eye on it and get medical attention if there is increasing pain, redness or warmth around the puncture site. Needless to say, difficulty moving the affected part, and red streaks spreading out from the site also require immediate actions.

This year, hawthorn berries are plentiful, and it is a great herb for heart health and home herbal use. Freezing berries keeps their excellent qualities, and decoctions make them useful in everyday life. But it’s important to respect the thorns. Taking care of them, keeping them clean, and acting quickly if you get hurt will make sure you and your harvest stay safe.

Atopic dermatitis, often known as eczema, is a chronic skin disorder that causes patches of dry, itchy, and irritated skin that can flare up at any time. While not a cure, there are remedies that may alleviate it. 

Environmental causes, a weakened immune system, and heredity all contribute to eczema. Unfortunately, if one or both of your parents had it, you also  have a higher chance of developing it along with hay fever and asthma. This is because there is a genetic component to eczema; it’s caused by the gene FLG (filaggrin). Your skin becomes dry and fragile when this gene mutates because it finds it difficult to retain moisture. Flares then occur when you combine stressors like pollen, stress, harsh soaps, or even changes in the weather. 

Eczema causes constant itching, redness, and patches of skin that feel like sandpaper. It frequently appears on babies’ faces or scalps. For older children and adults, it prefers elbow creases, behind the knees, and around the neck. Scratching is a vicious cycle: itching leads to scratching, which thickens the skin and causes it to itch even more. Some people experience oozing or crusting if their skin becomes inflamed.

Some herbs may help to relieve itching and nourish the skin.  Here are some favourites:

Aloe Vera: The gel inside these prickly leaves is anti-inflammatory, antibacterial, and extremely calming. It soothes irritated skin and promotes the healing of fissures. 

Chamomile: Brew a cup, cool it, and apply with a cloth. Its antioxidants (such as bisabolol) control inflammation and alleviate the irritating itch. 

Calendula oil is known for its skin-healing properties. It combats bacteria, lowers redness, and speeds up healing – ideal for flare-ups. 

Colloidal Oatmeal: Using ground oats in a bath or cream creates a protective layer that locks in moisture and reduces irritation.

Oils may also help with this condition. The following are the most useful for helping an eczema flare:

Coconut Oil: Rich in fatty acids, it moisturises and combats staph bacteria (common in eczema). You can use it solid or melted. 

Sunflower oil is lightweight and high in linoleic acid, which strengthens the skin barrier and reduces irritation. Apply after a shower to seal in moisture.

To minimise eczema, avoid excessive washing with hot showers and strong soaps, which can strip your skin of natural oils. I would actually recommend not washing at all, but oil the body instead. If you cannot cope with the idea of not washing, take very brief lukewarm showers and pat dry. Use a fragrance-free soap (Codex is one such soap and it is made in Cork). After your shower, pat dry and oil immediately. Topical emollients can help restore lipids, which are typically depleted in eczema patients. The fatty acids in high-fat creams may improve the lipid composition of the stratum corneum, enhancing barrier function and lowering transepidermal water loss. All perfumed skin care products must be avoided. In times gone by ‘the top of the milk’, heated until the water is evaporated, was used. This equates today to clotted cream.

One fruit you really have to avoid are oranges. No matter in what form you like oranges, they will flare eczema. Actually all citrus fruits will, but orange juice is so ubiquitous, I am mentioning it in particular. Citrus fruits include chemicals including salicylates and amines, which can cause itching and flare-ups in many people. Additionally, the acidity might irritate sensitive skin from the inside out. Citric acid can lead to gastrointestinal irritation in sensitive individuals. This gastrointestinal response may trigger histamine release, which is a chemical involved in the immune response. An increase in histamine can lead to increased itching and inflammation in the skin, which are hallmark symptoms of eczema.

Needless to say, stress is a big factor in causing an eczema flare so any mindfulness practices will help in managing it also.

Fungal infections are a common health concern that can range from mild skin irritations to more persistent conditions like athlete’s foot, ringworm, or yeast infections. While conventional treatments are effective, many people turn to natural remedies for their anti-fungal properties and minimal side effects. Herbs such as thyme, oregano, rosemary, and turmeric have long been used in traditional medicine for their ability to combat fungal infections both topically and internally. This month I’m going to talk about eight powerful home remedies, four topical and four internal, that harness the healing properties of herbs and other natural ingredients. Whether you’re dealing with a stubborn infection or looking for preventive measures, these remedies offer safe and effective solutions.

Topical remedies

Tea tree oil: Tea tree oil is one of the most popular natural remedies for fungal infections due to its potent anti-fungal and antiseptic properties. It works by disrupting the fungal cell membrane, effectively killing the organism. Preparation: Mix two to three drops of tea tree oil with a carrier oil like coconut or olive oil to prevent irritation. Application: Apply the mixture directly to the affected area twice daily using a cotton swab. Benefits: This remedy is particularly effective for athlete’s foot, ringworm, and nail fungus.

Garlic paste: Garlic has been used medicinally for centuries, thanks to its active compound allicin, which has strong anti-fungal and antimicrobial properties. Preparation: Crush two to three garlic cloves and mix them with olive oil to form a paste. Application: Apply the paste to the infected area, leave it on for 30 minutes, then rinse off with warm water. Repeat daily until symptoms improve. Benefits: Garlic is effective against skin fungal infections like ringworm and can also help reduce inflammation.

Thyme essential oil: Thyme is a powerful anti-fungal herb due to its high concentration of thymol, a compound that disrupts fungal cell membranes and prevents growth. Preparation: Dilute two drops of thyme essential oil in one teaspoon of carrier oil (e.g., almond or jojoba oil). Application: Gently massage the mixture onto the affected area twice daily. Benefits: Thyme essential oil is particularly effective against muolds like Aspergillus and Penicillium species.

Oregano essential oil: Oregano essential oil is considered one of the most potent natural anti-fungals due to its high levels of carvacrol, which has been shown to inhibit fungal growth effectively. Preparation: Combine two drops of oregano essential oil with one teaspoon of carrier oil, such as coconut oil. Application: Apply the diluted oil directly to the infected area once or twice daily. Avoid using undiluted oregano oil on your skin as it may cause irritation. Benefits: This remedy is highly effective against Candida albicans, athlete’s foot, and other fungal infections.

Internal remedies

Turmeric: Turmeric is widely recognised for its anti-inflammatory and anti-fungal properties, thanks to its active compound curcumin, which helps inhibit fungal growth while boosting immunity. Preparation: Add one teaspoon of turmeric powder to warm milk or water to create a soothing drink. You can also incorporate turmeric into meals as a spice. Benefits: Consuming turmeric regularly can help manage internal fungal infections like Candida overgrowth while supporting overall health.

Yogurt: Yogurt is rich in probiotics, particularly strains like Lactobacillus acidophilus, which help maintain a healthy gut microbiome and prevent fungal overgrowths internally. Preparation: Choose plain, unsweetened yogurt without additives or flavourings for maximum benefit. Consume one cup daily as part of your diet. We are lucky here  in West Cork, as the natural full fat yogurt from Glenilen serves this purpose very well. Benefits: Yogurt can help manage yeast infections internally while promoting digestive health.

Thyme tea: Thyme tea offers internal anti-fungal benefits while supporting digestion and immunity. Its active compounds like thymol work systemically when consumed as an infusion. Preparation: Steep one teaspoon of dried thyme (or a small handful of fresh thyme) in boiling water for 10 minutes, then strain and enjoy warm with honey if desired. Benefits: Drinking thyme tea regularly may help prevent fungal infections from recurring.

Rosemary tea: Rosemary tea is less potent than thyme or oregano but still offers mild anti-fungal benefits along with digestive support and antioxidant protection. More significantly, it also serves to boost cognition and prevent the onset of dementia. Preparation: Steep one teaspoon of dried rosemary in boiling water for 10 minutes, strain, and enjoy warm as part of your daily routine. Benefits: Rosemary tea can complement other remedies by supporting overall health while offering gentle anti-fungal effects.

Why these herbs are effective

Thyme, oregano, rosemary, turmeric, garlic, and tea tree all share key antifungal compounds that disrupt fungal cell walls or membranes: Thymol (Thyme): Potent against moulds like Aspergillus; Carvacrol (Oregano): Effective against Candida albicans; Curcumin (Turmeric): Anti-inflammatory and systemic anti-fungal; Allicin (Garlic): Broad-spectrum antimicrobial activity.

These herbs also offer synergistic effects when combined for example, thyme and oregano essential oils used together may enhance their potency against stubborn fungal infections.

Additional tips for managing fungal infections

While these remedies are highly effective, it’s important to maintain good hygiene practices: Keep affected areas clean and dry; Avoid tight clothing that traps moisture; Include foods rich in antioxidants (like berries) and probiotics (like yogurt) in your diet; If symptoms persist or worsen despite treatment, consult a healthcare professional for further care.

Fungal infections can be frustrating to deal with, but nature provides us with powerful tools to combat them effectively, both topically and internally. Herbs like thyme, oregano, rosemary, turmeric, garlic, and tea tree offer safe alternatives or complements to conventional treatments.

By incorporating these remedies into your routine alongside good hygiene practices, you can take control of your health naturally while supporting your body’s ability to heal itself.

In 1942 James Kerr wrote the following in the Dublin Historical Record: ‘The extraordinary persistence of traditional knowledge in Ireland is illustrated by the fact that a prescription of Diancecht’s is known and used in Ireland to the present day. It is known as ‘Diancecht’s porridge’, and is given for colds and sore throats. The prescription is: Hazel buds, Dandelion, Chickenweed and Wood-sorrel, boiled into a porridge with oatmeal, and taken morning and evening. I knew people who used to take it regularly; I do not know if it did them much good – they all seemed to die off in their early eighties.’

Diancecht was the Celtic god of healing. He served as the divine healer of the Tuatha Dé Danann, the supernatural race who arrived in Ireland before the Milesians. We have no evidence that he actually existed, but his name has lived on in many of our myths and sagas. This recipe is ascribed to him, which adds to its goodness and potency even though, today, we would consider all the ingredients, with the exception of the oatmeal, as weeds.

The ingredients for this porridge are: Wild sorrel, dandelion leaves, chickweed, hazel buds and catkins, oatmeal.

How to make it: Prepare porridge as you normally do but add the herbs as well. Serve as usual. This recipe is very powerful. Sorrel is very nutritious  and contains over 70 per cent of daily vitamin C requirements, as well as plenty magnesium and vitamin A. Simmering the sorrel reduces its oxalic acid content which may be a problem for people with kidney issues. Sorrel is easily recognised by the sharp notch in the leaf where the leaf meets the stem. It has a decidedly tangy flavour that is very refreshing.

Dandelion leaves also provide vitamin C, A and K plus essential minerals like potassium and iron. It is very good for liver health and boosts our immune system. It acts as a natural diuretic, so should be taken cautiously by anyone on prescription diuretics. Interestingly, the loss of potassium that is associated with taking diuretics is not an issue with dandelion, as it contains potassium so replaces the potassium lost by the extra diuresis.

Chickweed, which most farmers consider an absolute nightmare, is a powerhouse of health-giving properties. It contains vitamins C and A, B vitamins, magnesium, iron, calcium, and zinc, along with antioxidants that fight inflammation. Its cooling properties soothe the digestive system while its fibre supports gut health.

Hazel catkins and buds, which we hardly ever consider as source of nutrition,  provide protein, healthy fats, and minerals. Finally,  oatmeal supplies fibre, protein, and nutrients that promote heart health and regular digestion.

Together, these ingredients create a nutritional dish that cleanses the blood, supports digestion, and strengthens the immune system. This is exactly what we need as we move from winter to spring.

By collecting these wild herbs and making this age-old porridge,  we engage in a living tradition, a tradition which links us to Diancecht’s divine healing energy, as well as the healing knowledge of our ancestors. This healthy legacy grows freely in our hedgerows and fields, and now is the perfect moment to embrace it as spring unfolds around us.

Even though we are in the middle of rain, sleet, snow and ice, it will not be long before gardening starts in earnest, so January is the perfect time to start planning your herb garden. The first decision is to decide if you want one dedicated to culinary herbs or if you would like a few herbs that can be used therapeutically also. A well-planned herb garden offers countless rewards. Because West Cork has a mild climate, it makes it an ideal region to grow a wide variety of herbs.

A thriving herb garden begins with healthy soil. Different herbs thrive in different conditions, so understanding your soil type is essential. West Cork gardens often have well-draining, fertile soil, but some coastal areas may have sandy patches, while inland gardens may lean towards clay. And of course, there is the inevitable wet and shady ground that is excellent for ferns, hellebores and pulmonaria.

You can test the soil and drainage in your proposed garden for drainage by digging a small hole, filling it with water, and observing how quickly it drains. Good drainage is key for most herbs. To check your soil for pH, use a simple soil test kit that you can purchase at garden centre or use the vinegar method. To do this, mix a handful of soil with water and add vinegar. If it bubbles it suggests alkaline soil.

Most soil issues can be remedied by adding compost or well-rotted manure to boost nutrients, mixing sand into clay soil to improve drainage and incorporating organic matter like leaf mould into sandy soil to retain moisture. If space is limited, it is also a good idea to plant herbs in raised beds or large pots.

Before planting, decide on the primary focus of your herb garden. This will guide your plant choices and layout.

• Culinary Herbs: Ideal for adding flavour and nutrients to meals. Some examples are basil, parsley, thyme, rosemary, chives, mint.

• Medicinal Herbs: These are perfect for teas, tinctures, or ointments. Lemon balm, chamomile, calendula, comfrey are all good choices.

• Dual-Purpose Herbs: Herbs that serve both culinary and medicinal needs such as lavender, sage, lemon balm, and garlic.

Chives are easy to grow and are perennial so you will have them again next year. I personally think marigold is a must in any garden, as its flower petals are so colourful when added to salads. More importantly, calendula (marigold) ointment is a very valuable remedy to have in the medicine cabinet. It is useful for all kinds of cuts, sores and bruises.

Some people find it very difficult to grow parsley from seed and it is much easier to buy a pot and transplant it into your herb bed, where it should thrive.

I like to grow rosemary, but it does like a free draining soil just as thyme does. These two herbs will just rot if they do not have good drainage.

Herbs that thrive in good soil are angelica and fennel. These are both tall plants but if you have the space, they are a pleasure to grow.

Planning your herb garden now ensures you’re ready to plant as soon as spring arrives. An herb garden is more than just a collection of plants — it’s a source of nourishment, medicine, and beauty. Whether your goal is to increase your culinary expertise by adding herbs to food or to learn how to brew calming teas, your garden will be a reflection of your love of plants and your realisation of how much they give us.

Meán Fómhair, the Irish for September, translates as the middle of autumn and is a time when Seasonal Affective Disorder (SAD) begins to affect many people. SAD is a kind of depression that occurs primarily during the autumn and winter months, when sunshine hours are reduced. While the specific origin of SAD is unknown, it is thought to be associated with low amounts of sunlight, which can disturb the body’s internal clock, decrease serotonin levels (a neurotransmitter that influences mood), and modify melatonin production (a hormone that governs sleep). People with SAD commonly suffer symptoms such as extreme sadness, exhaustion, changes in appetite, difficulties concentrating, and a desire to withdraw socially.

SAD typically begins in late September or early winter as the days shorten and it can last until the longer days of spring or early summer. Many people notice symptoms in October or November, which may last until March or April. As daylight increases, persons suffering from SAD often notice a natural improvement in mood and energy. However, the timing and duration of symptoms might vary, with some people experiencing them earlier in the autumn or later in the spring.

Some people may experience a lesser version of SAD, known as ‘subsyndromal SAD’ or ‘winter blues’, in which symptoms are less severe but follow a similar seasonal pattern. While less prevalent, there is a form called ‘summer-pattern SAD’ or ‘reverse SAD’, in which symptoms appear during the summer months.

Several natural therapies can help ease the symptoms of SAD. These treatments rely on lifestyle modifications, food, and other non-pharmacological ways to improve mental health during the dark months. While natural remedies can be beneficial, it is important to remember that professional help may be needed if symptoms are severe. 

Increasing exposure to sunlight is one of the most effective natural therapies for SAD. Spending time outside during the daytime hours, particularly between noon and 2pm can be extremely beneficial. Even when the day is gloomy the light outside is substantially brighter than indoors and this can help regulate your internal clock and improve your mood. Maximising natural light indoors by using full spectrum lighting is also beneficial, as is keeping the blinds and curtains open as long as possible during the day. Sitting near windows during the day can also aid with light exposure, which is especially important for people who spend the most of their time indoors. 

Nutrition is also important for treating SAD symptoms. Omega-3 fatty acids, found in salmon, mackerel, flaxseeds, and walnuts, promote brain function and may help relieve symptoms of sadness. 

Incorporating complex carbohydrates, such as whole grains, fruits, and vegetables, can help to regulate blood sugar and boost mood. 

Vitamin D is particularly important, as low levels of sunlight can reduce the body’s natural production of this vitamin. Increasing vitamin D intake through foods such as fatty fish, fortified goods, or supplements can help with symptoms. Some people get relief from herbal medicines such as St. John’s Wort, which has long been used to treat mild to moderate depression. This herb however can only be prescribed by a medical herbalist or medical doctor due to its effect on cytochrome P450. Because of this, it may interact with other medications. However, there are other herbs such as adaptogens, or even chamomile tea, that I have found to be just as beneficial as Hypericum, so herbal medicine is an option for treatment of SAD symptoms.

Regular physical activity is another good natural treatment for SAD. Exercise, especially aerobic activities like walking, jogging, or swimming, improves mood by raising endorphin and serotonin levels. Aim for at least 30 minutes of activity on most days of the week. If possible, combine exercise with outdoor exposure, as this can increase the advantages. Even simple exercises, such as a quick stroll during the day, especially between noon and 2pm, can greatly enhance attitude and energy levels. 

Mind-body techniques such as meditation, mindfulness, and yoga can be quite beneficial in controlling SAD symptoms. Meditation and mindfulness can help reduce stress, increase mood, and provide coping methods for dealing with negative thoughts related to SAD. If one is new to mindfulness, or unsure how to start, we are very lucky in West Cork to have the expertise of Susan O’Regan, (mindhaven.ie) and her mindfulness programmes to guide us on our mindfulness journey. Yoga, Tai chi, Qi gong are also exercises that incorporate physical movement, breathing exercises, and meditation, all of which can aid with anxiety and overall wellbeing. 

Aromatherapy massage or the use of essential oils in diffusers or added to a bath can also be a successful treatment for controlling SAD. Certain essential oils, like lavender, citrus, and peppermint, are known to improve mood and reduce stress. 

Having a proper sleep routine is critical for treating SAD. A consistent sleep pattern helps to regulate your body’s internal clock, which is frequently interrupted in persons with SAD. It is important to go to bed and wake up at the same hour every day, including weekends. Limiting screen time before bedtime should be limited, as this can also enhance sleep quality, since the blue light emitted by gadgets interferes with melatonin production, making it difficult to fall asleep. I also recommend dim lighting for at least 30 minutes before bedtime to increase sleepiness.

Those who have SAD need strong social support. Staying in touch with friends and family, participating in social activities, and joining support groups can all help reduce the isolation that often comes with SAD. Participating in community activities, volunteer work, or group gatherings also helps the SAD sufferer feel more purposeful and less lonely. 

While these natural approaches can be quite beneficial, they may not be sufficient for everyone, particularly those with moderate to severe SAD. If these measures are insufficient in reducing symptoms or that symptoms increase, professional assistance is needed. A mix of natural therapies and conventional treatments, such as light therapy, medicine, or psychotherapy, may be required to effectively manage SAD.

We live our lives around the solstice, be it the longest day or the shortest day. The recent Christmas celebrations marked not only the Incarnation but also the relief that the long hours of darkness had passed, and we could look forward to increasing daylight. Our planet’s path around the sun marks the changes between light and dark, warm and cold. It is a very important path, not only influencing farming, but also our health.

Exposure to natural light, particularly sunlight, plays a crucial role in maintaining a healthy circadian rhythm. The solar year influences our sleep-wake cycle, hormonal balance, and overall wellbeing.

During the longer days of spring and summer, increased exposure to sunlight stimulates the production of vitamin D in our bodies. This essential vitamin is crucial for bone health, immune function, and mood regulation. The light half of the solar year becomes a natural source of vitality and resilience for individuals.

Conversely, as the solar year transitions into autumn and winter, the reduction in daylight can impact mental health. Seasonal Affective Disorder (SAD) is a recognised condition characterised by feelings of depression and lethargy that typically occur during the darker months. Harnessing the solar year’s influence, individuals can incorporate strategies such as light therapy and outdoor activities to mitigate the effects of reduced sunlight exposure during the darker months.

The transitional seasons of spring and autumn are times when our bodies have to adapt to the increasing  light or the increasing darkness. Because of this we are more prone to illness during these seasons and community awareness of this gives rise to expressions such as “change not a clout, ‘til May is out”.

The days gradually get brighter during January and this year we can look forward to celebrating the feast of Brigid, ‘The Mother of the Gael’.  One custom associated with Brigid is the ‘brat Bríd, which is a piece of cloth left on a bush  or windowsill overnight on the eve of Imbolg so that Brigid, on her journey through the land can bless it. This cloth carries Brigid’s healing power and was used for relieving headaches by wrapping it around the head and was also given to a woman to ensure a successful birth and so she had sufficient milk to feed her newborn. This need to have sufficient milk for the young is also evident in the dandelion being called Brigid’s flower.  The common dandelion starts appearing in grazing pastures by the end of January. It is a galactagogue. This means it increases milk yields and sheep love it, hence improving their ability to nourish their offspring.

Humans also benefit from dandelion as an entry in ‘Medical News Today’ informs us that dandelions: 

• Provide antioxidants. Antioxidants serve to counteract the negative effects of free radicals. Free radicals are naturally produced by the human body but can inflict harm by hastening ageing or the advancement of certain diseases. Dandelions contain beta-carotene, an antioxidant that aids in cell protection. Carotenoids, such as beta-carotene, have been shown to play an important role in decreasing cell damage. Dandelion flowers are also high in flavonoids and polyphenols, both of which are antioxidants.

• Reduce cholesterol. Dandelions contain bioactive chemicals that may aid in cholesterol reduction. In vivo and in vitro studies have revealed that dandelion may help lower blood lipids including cholesterol and triglycerides.

• Can help to regulate blood sugar. Some research has shown promise in this area but there is a lot more to be done. Initial research attributes the anti-diabetic effect to  bioactive chemical components; these include chicoric acid, taraxasterol (TS), chlorogenic acid, and sesquiterpene lactones.

• Reduces inflammation. Lab based research has shown that chemicals found in dandelion help reduce inflammation.

• Lowers blood pressure. Dandelion contains potassium which helps in reducing blood pressure.

• Are incredibly nutritious plants that are high in vitamins, minerals, and fibre from root to blossom. Dandelion greens can be consumed cooked or raw and are high in vitamins A, C, and K. They are also high in vitamin E, folate, and other B vitamins. Iron, calcium, magnesium, and potassium are all found in dandelion greens. Dandelion root is high in inulin, a carbohydrate found in plants that promotes the formation and maintenance of healthy gut bacteria in the digestive tract. Dandelion root is commonly dried and used to make tea, but it can also be eaten whole like other root vegetables.’

So, all in all, January is a month of optimism. It marks the beginning of a new year with new year resolutions and provides us with a peek of rising daylight. This year, we have Brigid’s Day to look forward to, and it could be a good idea to revisit some of Brigid’s traditions, such as the ‘brat Bríd’. Also, by the end of January, the dandelion, a plant that is frequently classified as a weed, will have emerged. It is far from it, being beneficial to both man and beast. So, despite the wintery weather, let us appreciate January because it heralds longer days and the beginning of the agricultural and gardening seasons.

The act of picking blackberries is ingrained in the minds of most of us: We all have fond memories of carrying our buckets out into the fields and along the hedgerows to collect the luscious black fruit that hung from the brambles. It was usually sunny when we went on these excursions into the fields and along the roadsides, and the sensation of the warm sun on our backs as we leaned inwards to pick an enormous berry is embedded in my mind. At the beginning of the picking, we consumed more than we put into our assorted containers, but as the picking continued, the bowls progressively filled up, and eventually it was time to head back home. The pleasure of the day did not finish with the picking; instead, some of our crop was placed in bowls, and sugar and cream were added. This brought the total number of ingredients to three. This dish of delicious blackberries mashed with sugar and cream reflected the essence of the day, which was  pure satisfaction in the bounty that nature had  provided and the pleasure we got from gathering it.

Blackberries are a fruit that are only available during certain times of the year, often ripening in late summer. Their availability is linked to the shifting of the seasons, and so they are seen as a visible change of the coming of autumn. Even if there had been a late harvest, no blackberries were ever picked after Halloween, even if there were  some left on the brambles. This was because October 31 is the celebration of  Samhain, signifying the end  of the harvest season and the start of  winter, the dark half of the year. It was said that after this date, the Púca, a mischievous and sometimes malevolent supernatural creature, would spit on the blackberries, rendering them inedible and no one wants to  risk messing with the fairy or spirit world.

At a practical level, any fruit after this date would not really be worth picking as they would be rather tasteless and contain too much water. Even in the early autumn, the ability of blackberries to decompose rapidly  into a mess, only fit for the compost is remarkable. The flavour and keeping qualities of blackberries in early November would, I suspect,  be almost nil thus giving credence to the warning not to pick this fruit after October 31. 

A story about blackberries comes from the county of Meath, where there is a hill called Teevurcher. A mythical woman named Garbhóg lived on this hill. On her way to Mass, while she was fasting,  she ate blackberries from the bush even though her servant boy told her not to. She turned into a monster right away and ate everything in her way, including the boy, his horse, and anyone else who had the misfortune to meet her. St. Patrick was in a church nearby, and he ran out, hit her with his stick and killed her. She fell apart into four parts that went in four different directions. This story has been passed down from generation to generation, and a mediaeval sculptured head that is said to be of her is in a church six miles away from the original spot.

From a health perspective,  blackberries are also good for us. They are full of vitamin C with over 30 mg in one bowl of blackberries. Vitamin C is important for our bones, connective tissue, and blood vessels.  Vitamin C also helps to reduce free radicals in the body and free radicals are unstable atoms that can cause damage to cells, thus causing many kinds of illness, Anything that gets rid of them is good news. Vitamin C also helps to absorb iron and we are  all familiar with its ability to shorten the common cold by boosting the immune system.

Blackberries are full of antioxidants, especially anthocyanins, which can help protect cells from oxidative stress and lower the chance of chronic diseases like cancer and heart disease. Antioxidants also reduce blood pressure and help to manage cholesterol. Another role for antioxidants is that they may help to protect brain cells from oxidative damage. They do this by altering how brain neuron communicate, so this opens the possibility of blackberries being helpful in reducing the risk of  cognitive decline.  Anthocyanins help to improve insulin sensitivity and regulate blood sugar levels. This obviously makes blackberries good news for  people with diabetes and those with metabolic syndrome. 

Blackberries have chemicals in them that  are anti-inflammatory, and these can help lower inflammation in the body. This may help people with arthritis and other diseases that cause inflammation. 

Blackberries are high in fibre and a small bowl of blackberries contains almost 8 grams. We are all aware of the importance of fibre in our diet because it reduces cholesterol, regulates bowel movements, and helps promotes healthy gut bacteria.

Blackberries are also high in Vitamin K  containing almost 29 mg in a small bowl. Vitamin K helps your blood to clot. Vitamin K also has a role in bone metabolism and lack of vitamin K may lead to bone thinning and bone fractures. Being deficient in vitamin K also causes easy bruising, and heavy menstrual periods. Unfortunately, if you are taking blood thinners, it is not a good idea to have too many bowls of  blackberries, as they may, (depending on the quantity eaten) reduce their efficacy.

Manganese isn’t as well-known as other minerals, yet it’s essential for bone formation and immune system health. It also aids in the metabolism of carbohydrates, amino acids, and cholesterol. Manganese, like vitamin C, is essential for collagen production. Prolidase, an enzyme that helps manganese build collagen, also aids in wound healing. Manganese may aid in the prevention of osteoporosis, the management of blood sugar levels, and the reduction of epileptic convulsions. One cup of raw blackberries has 0.9 milligrams,  providing about half of the daily required dose. But keep in mind that too much manganese can be harmful if you have a condition that prevents your body from removing extra manganese, such as chronic liver disease or anaemia.  You are, however, unlikely to obtain too much manganese through diet.

Some research supports the importance of blackberries  in dental hygiene. Blackberry extract possesses antibacterial and anti-inflammatory properties against some types of bacteria that cause mouth illness. This information is useful to remember when we return home with blackberry-stained mouths and teeth after a day’s picking blackberries.

Blackberries are not fattening and a terrific way to fulfil a sweet tooth. One small bowl of raw blackberries contains only 62 calories, one gramme of fat, and 14 carbohydrates. This makes them simple to incorporate into a healthy eating plan. 

 There is also good news  in relation to the effect of blackberries on glucose levels. The Glycemic Index  (GI) scale ranks how carbohydrate-containing foods may affect your blood glucose response and a grade of 55 or lower is thought to be less likely to cause blood sugar spikes. Blackberries have a GI of 25. As well, their glycemic load (the GI measurement plus the amount of carbohydrates in a portion) is only four, which means they are very unlikely to affect blood sugar.

Finally, on Saturday September 16, I will be involved in a clinical training workshop at Church Cross, Skibbereen. If anybody has respiratory problems, i.e shortage of breath, asthma, chronic coughs, bronchitis etc, please email me (rosari@drrosarikingston.com) for an opportunity to avail of a free consultation. 

Forest bathing is one way we can experience the healing power of nature. This can be practised in a town park or any natural environment. We owe the name ‘forest bathing,’ or to be more accurate, ‘Shinrin-Yoko’, to Tomohide Akiyama, the Director of Japanese Forestry in 1982. He created this term, ‘Shinrin-Yoko’, to describe the time spent among trees. Since 1982, the concept has developed considerably, not only in Japan but also in many parts of the world. This expansion is due to continuing research on its benefits, as it is now recognised as an effective form of preventative healthcare.

Modern life is stressful, not only  because of badly designed urban areas, but also because of the rise of technology and its associated screen type and sedentary lifestyle. Forest bathing, or more accurately, “absorbing the forest atmosphere” is one way of healing oneself from these 21st century stressors. Dr. Yoshifumi Miyazaki of Chiba University, (‘Shinrin-yoku : The Simple and Intuitive Form of Preventative Care’),  who is among the world’s foremost experts on shinrin-yoku,  suggests turning off your phone and engaging in shikan shoyou, which translates to “nothing but wandering along.” “Pay attention to any areas of stiffness or pain the body and consciously relax them,” Miyazaki writes. “Become aware of your present mental and emotional states…Pay attention to the experience of walking and keep your awareness engaged in this experience. Be aware of the beginning, the middle, and the end of your stepping. Walk as silently as possible.”

This  activity does not entail a long journey to the nearest forest. It can just as easily be practised in a park or a walk near your home. This is because what forest bathing is really about is being mindful of connecting with nature. It is opening our eyes to the bee in the flower, the little shrew hidden in the undergrowth, or the swallows flying low as the harbinger of rain. It is about developing awe at the different worlds in nature, the bird feeding her young, the tendrils of the clematis climbing over the trellis, the flower changing to fruit. We are  oblivious to these worlds that are parallel to our own, and yet, if we can but open our eyes and live in the moment, we will perceive so many different modes of being that we will hold our breath in awe at the wonder of nature and the wonder of the world we live in.

In Ireland, forest bathing is more familiar to us as a pilgrimage, be it to a holy well, a lake, a forest or a mountain. All these destinations have the same characteristics as forest bathing. These are, a time alone, reflection, and observation. Likewise, the Irish pilgrimage gives us the opportunity to note  the trees that are used in healing and how we have been enjoying their benefits for aeons. Some of the most notable trees are the hawthorn for heart disease, the oak for hardening the skin, the guelder rose for menstrual cramps and of course the elder which protects us from viral infections. Trees possess many rich compounds, so many in fact that they are to be found in 25 per cent of all our medicines. Additionally, there are the ‘phytoncides’ or  antimicrobial volatile organic compounds (Wood essential oils) given off by trees to protect themselves from pests  and which are very beneficial to us as well.

We know the benefits of mindful forest bathing include a drop in blood pressure, and hawthorn is one tree that helps this. One study reported that patients who were treated with 500 mg of hawthorn extract for ten weeks displayed a decrease by 13.1 mm Hg decrease in DBP.  Time spent among trees includes a drop in stress levels, as well as an increase in the number of natural killer cells that protect against disease. Ganoderma, the  mushroom, which is so beneficial in integrative cancer care is a product of the forest. It grows on dead wood or as a parasite on the live wood of hardwood trees, conifers, or palms.

Finally, the other healing aspect of forest bathing is that it allows us to connect with tradition. As we walk in nature and become aware of the natural cycle of life, we connect with our ancestors who walked these woods and trails, foraged for food among them and used them for shelter. Simple rituals such as the lighting of a bonfire on June 23, picking wild strawberries or going on a pilgrimage connect us with the activities of our forebears and the wheel of the year. Midsummer is then a time for joy and thanks for the healing power of nature, the beauty of the cyclical year, and the opportunity to connect with the traditions of those who have gone before us.