Infusions galore
As I was working on lowering my stress vibes lately and decided to ditch caffeine because it contributes too much to increasing the stress hormone cortisol, I found myself missing the sipping habits in meetings or while chilling on my terrace, the warm feeling of holding a cup close to the chest, and the health benefits of my favorite oolongs and white teas - mainly the antioxidants.
And that’s when I expanded my taste - and my cabinet supplies - in herbal infusions.
Making great herbal infusions is a forgotten art and science.
Plants have lots of medicinal uses, and infusions are a nice way to get various mild health benefits on a daily basis. I’m saying mild because making herbal infusions is not the most potent way to extract the medicinal powers of a plant - there are better ways to use plants in a stronger medicinal way, like tinctures or capsules of plant extracts.
Herbal infusions can also taste delicious, and that’s an important factor, and can be combined in many ways.
And most importantly, they fulfill the habits and emotional needs of sipping a cup of a heartwarming something, without the caffeine - although they can also give you energy or keep you in a state of calm and focus.
Personally, I was lucky enough that at the same time that I was ditching caffeine drinks and expanding my horizons on herbal infusions, I was also going through a course module on my Ecoversity certification with Rosemary Gladstar, a well-known author and businesswoman in herbalism, on how to use plants medicinally, and herbal infusions was one of the stopovers.
In this article I’d like to invite you on a journey of rediscovering the magic of herbal infusions: what are some great ones to have around and rotate, and for what benefits, and how to make the perfect cup of tea.
Before we go further, I just want to mention very clearly that I won’t be talking about the tea sachets you can find in most shops, no matter what they claim on the front label. I consider most of them of low quality, some mere scraps of leaves and usually with added aromas. Forget about them. If you have them at home, you might as well throw them away. You’d save yourself from micro-plastics in the sachets, unhealthy additives, low-quality plants that can’t fulfill much of their health benefits, and also pricey purchases that are not worth it.
Welcome to properly dried full leaves and flowers.
A great herbal infusion that smells great, tastes great and has the best health benefits can only come from well-dried organic loose leaves and flowers. They are actually easy to find, I bought all of mine from Amazon, and they are cheaper per 100 g than most sachets alternatives.
Below you can find four of my favorite ones from the cabinet supplies found at Barcelona Health Club, which I would recommend anyone to have around and rotate based on needs - and use them to substitute caffeinated drinks addictions:
1. Hibiscus and Damascus Rose tea
This one is delicious and invigorating, and I recommend it in the morning.
Hibiscus contains vitamin C, vitamin A, vitamins B1 and B2, iron, calcium, magnesium, phosphorus, potassium, zinc, and lots of antioxidants - all in highly absorbable versions, just mind that some of them get destroyed at high temperatures. For example, vitamin C starts getting damaged at 70 degrees Celsius, so you might want to make this tea without boiling water. My sweet spot of good extraction into the water without much damage to the vitamins and minerals of hibiscus tea is at 80 degrees Celsius for 10-15 min, or even better - this one works perfectly as a cold brew: just leave it infused in the fridge overnight.
Some health benefits of hibiscus tea are:
Rich in Antioxidants: Hibiscus tea is high in antioxidants, which can help to neutralize harmful free radicals in the body, thereby reducing the risk of chronic diseases.
Weight Management: Some research suggests that hibiscus extract may help in reducing body weight and body fat by controlling obesity.
Liver Health: There's some evidence suggesting that hibiscus may contribute to liver health by increasing detoxifying enzymes.
Lowering Blood Fat Levels: Some studies have found that hibiscus tea may help reduce levels of LDL 'bad' cholesterol and triglycerides in the body, which can be beneficial for heart health.
Damascus Rose tea, which is usually small buds that emanate a strong pleasant perfume, is a great addition to hibiscus tea, bringing a bit of natural sweetness to an acidic flavor. And once again, try making the mix as cold brew or make it with 80 degree Celsius water for 10-15 min.
Here are some potential health benefits of drinking Damascus Rose tea:
Rich in Antioxidants: Rose tea is rich in antioxidants such as polyphenols, flavonoids, and anthocyanins which help to fight off harmful free radicals in the body. Antioxidants can protect against many types of chronic disease, including heart disease, cancer, and diabetes.
Menstrual Pain Relief: Some studies suggest that rose tea could help alleviate menstrual pain. It is thought to have antispasmodic properties, which can help to relieve cramps.
Digestive Health: Rose tea can have a gentle laxative effect, which can help to prevent constipation and keep your digestive system functioning smoothly. It is also thought to have antiseptic and antibacterial properties, which can help to prevent digestive infections.
Hydration: Like other herbal teas, rose tea is hydrating and can help to meet your daily fluid intake needs.
Stress and Anxiety Relief: Rose tea has a calming effect and has been used to reduce stress and anxiety. Its aroma is also used in aromatherapy for similar purposes.
Skin Health: The antioxidants and vitamins (like Vitamin C) in rose tea can also help to improve skin health. They help to fight against damage from the sun and aging, and they can also help to soothe skin irritation.
Immune Support: The Vitamin C content in rose tea can also support immune function and help to prevent common illnesses like the cold and flu.
2. Tulsi and lemongrass tea
Another great herbal infusion for the morning routine is tulsi (holy basil) and lemongrass.
Drinking Tulsi tea in the morning on an empty stomach can help start your day on a healthy note. It can stimulate your metabolism and digestion, and it can also provide a sense of calm and focus to start your day. Or drinking Tulsi tea 30 minutes before a meal can stimulate your digestion and help your body absorb nutrients better.
Tulsi, also known as Holy Basil, is a herb that has been used for centuries in Ayurvedic medicine due to its various health benefits. Here are some potential health benefits of drinking Tulsi tea:
Stress Relief: Tulsi has adaptogenic properties, which means it can help your body adapt to stress and promote mental balance. It's often used to help with anxiety and promote a sense of calm.
Rich in Antioxidants: Tulsi is rich in antioxidants, which can help protect your body against damage from harmful free radicals.
Anti-Inflammatory Properties: Tulsi has anti-inflammatory properties that can help reduce inflammation in the body, which is associated with many chronic diseases.
Immune Support: Tulsi can help boost your immune system, potentially protecting against infections, colds, and the flu.
Respiratory Benefits: Tulsi has been used to treat respiratory conditions, like bronchitis and asthma, due to its properties that can help relieve congestion and other symptoms.
Digestive Health: Tulsi can aid digestion and help to soothe issues like bloating or indigestion.
Heart Health: Tulsi tea may help lower blood pressure and cholesterol levels, which can support heart health.
Blood Sugar Control: Some research suggests that Tulsi may help regulate blood sugar levels.
Dental Health: Tulsi has antimicrobial properties that can help protect against harmful bacteria in the mouth, potentially preventing dental issues like cavities and gum disease.
Tulsi (Holy Basil) and Lemongrass can go very well together in tea. This combination not only creates a delicious and aromatic blend but also combines the potential health benefits of both herbs.
Flavor Profile: Tulsi has a unique flavor profile that's often described as peppery and somewhat minty or clove-like. On the other hand, lemongrass has a fresh, lemony flavor and aroma. When combined, these two create a balanced, refreshing tea that's both savory and citrusy.
Health Benefits: Both Tulsi and Lemongrass have been used in traditional medicine and have various potential health benefits. For instance, Tulsi has adaptogenic properties and can help your body adapt to stress. It's also rich in antioxidants and can support immune function. Lemongrass, on the other hand, is known for its potential to aid digestion, reduce anxiety, and relieve pain. By combining these two herbs, you can get a wider range of benefits.
Culinary Harmony: In many culinary traditions, especially in parts of Asia, Tulsi and Lemongrass are used together in a variety of dishes. Their flavors complement each other well, and this extends to their use in herbal teas too.
And if we are to look deeper into lemongrass tea, it can provide a number of potential health benefits:
Rich in Antioxidants: Lemongrass is high in antioxidants, which can help to neutralize harmful free radicals in your body. This can reduce your risk of chronic diseases.
Aids Digestion: Lemongrass has been used in traditional medicine to relieve bloating, constipation, and gastroenteritis. Its antispasmodic effect can help to soothe the stomach and intestines, promoting smoother digestion.
Anti-Inflammatory Properties: Lemongrass contains several anti-inflammatory compounds, which can help to reduce inflammation in your body. Chronic inflammation is linked with many health problems, including heart disease, cancer, and autoimmune disorders.
Relieves Anxiety: Some research suggests that the scent of lemongrass can help to reduce anxiety and tension. This makes it a popular choice for use in aromatherapy.
Supports Heart Health: Some studies have found that lemongrass can help to lower cholesterol, which can reduce your risk of heart disease.
Regulates Blood Pressure: Lemongrass tea is considered a diuretic, which can help the body get rid of excess water and salt. This can help to lower blood pressure in people with hypertension.
Boosts Red Blood Cell Levels: A study found that regularly consuming lemongrass tea can help to boost the production of red blood cells, improving overall blood health.
Fever Reducer: Traditionally, lemongrass is used to reduce fevers due to its antipyretic properties.
Oral Health: Lemongrass has antimicrobial properties, which may help prevent oral infections and cavities.
My recommended way to prepare this herbal infusion is to use 90 degrees Celsius water for 10-15 min.
3. Clove and thyme tea
This might come as a shocker, but clove tea is absolutely delicious. Adding thyme is a nice addition both in terms of taste balancing and enhancing some health benefits like anti-parasite protection.
As they both have a stimulating effect, I recommend this herbal infusion mix of clove and thyme also for the morning routine.
Clove tea, made from the dried buds of the clove tree, is a type of herbal tea that is rich in antioxidants and has been linked to several potential health benefits. Here are a few:
Rich in Antioxidants: Cloves are rich in antioxidants, including eugenol and vitamin C, which can help prevent cellular damage caused by oxidative stress and free radicals.
May Improve Liver Health: Some studies suggest that the eugenol in cloves might help promote liver health.
Could Help Regulate Blood Sugar: Some research indicates that cloves may help regulate blood sugar levels.
May Promote Bone Health: Animal studies suggest that the eugenol in cloves may help promote bone health.
Antibacterial and Anti-Parasites Properties: Some studies have shown that cloves can kill bacteria and parasites, including their eggs, which could potentially help prevent infections.
Digestive Aid: Clove tea can help soothe the digestive tract, reducing bloating, gas, and nausea.
May Provide Pain Relief: Cloves have been used traditionally for pain relief, especially for toothaches, thanks to their eugenol content. Eugenol has analgesic properties.
Can Help in Respiratory Conditions: Cloves can act as an expectorant, loosening mucus in the throat and esophagus to aid in cough relief.
Thyme tea, made from the leaves of the thyme plant, is a traditional remedy that has been used for centuries due to its medicinal properties. Here are some potential health benefits of drinking thyme tea:
Rich in Antioxidants: Thyme is rich in antioxidants like flavonoids and phenolic acids that can help protect your cells against damage from harmful free radicals.
Anti-Inflammatory Properties: Thyme has been shown to have anti-inflammatory properties, which can help reduce inflammation in your body.
Boosts Immunity: Thyme is a good source of vitamin C and A, both of which play an important role in supporting the immune system.
Respiratory Health: Thyme has been used traditionally to treat respiratory conditions like bronchitis, coughs, and asthma due to its properties that can help relax the airways and reduce inflammation.
Digestive Health: Thyme may aid in digestion by relaxing the smooth muscles of the gastrointestinal tract.
Oral Health: Thyme has antibacterial properties, which can help protect against bacteria in the mouth that cause tooth decay and gum disease.
Mood Improvement: Some research suggests that thyme may have mood-boosting properties due to its high concentration of carvacrol.
Heart Health: Thyme tea may contribute to heart health due to its content of potassium, an important mineral that helps regulate blood pressure.
Bone Health: Thyme is a good source of vitamin K, which plays a critical role in bone health.
4. Linden and sage tea
Time to get some mixes for the evening time too.
Sage tea has a calming effect that can help relax the body and mind, potentially promoting better sleep. Additionally, linden tea is often recommended for evening consumption due to its potential calming and sedative effects, which can promote relaxation and help improve sleep quality. Here's why:
Sedative Effect: Linden tea has been traditionally used to relieve insomnia and promote a good night's sleep due to its potential sedative properties.
Reduces Anxiety: Linden tea is thought to have a calming effect on the nervous system, which can help reduce anxiety and stress, contributing to a better sleep environment.
Digestive Aid: Drinking linden tea can also help with digestion, reducing the discomfort of indigestion or bloating that might otherwise interfere with sleep.
Respiratory Relief: Linden tea has been used to soothe respiratory issues such as coughs or colds, which can help ensure a more comfortable sleep if you're feeling unwell.
Sage tea, made from the leaves of the sage plant, is a traditional remedy with a variety of potential health benefits. Here are some of the key ones:
Rich in Antioxidants: Sage is high in several types of antioxidants, including rosmarinic acid, luteolin, and apigenin, which can help protect your body's cells from damage by free radicals.
Cognitive Function: Some research suggests that sage may help improve cognitive function and potentially have benefits for conditions like Alzheimer's disease.
Menopausal Symptoms: Sage tea may help reduce symptoms of menopause, such as hot flashes and excessive sweating. A study found that sage leaf extract reduced both severity and frequency of hot flashes in menopausal women.
Anti-Inflammatory Properties: Sage has anti-inflammatory properties that may help with conditions like rheumatoid arthritis or bronchial asthma.
Oral Health: Sage has antimicrobial effects, which can help kill bacteria in the mouth that cause dental plaque, potentially improving oral health.
Digestive Health: Sage tea may help soothe the digestive tract, potentially reducing symptoms like bloating or cramping.
Blood Sugar Control: Some research suggests that sage might help lower blood sugar levels.
Linden tea, made from the flowers of the linden tree (also known as Tilia), is a herbal tea with a variety of potential health benefits. Here are some of them:
Soothing Properties: Linden tea is known for its calming properties. It can help to reduce anxiety and promote relaxation, which may aid in improving sleep quality.
Anti-Inflammatory: Linden tea has anti-inflammatory properties which may help reduce inflammation in the body, potentially benefiting conditions like arthritis and helping to soothe inflamed membranes in the throat or respiratory tract.
Respiratory Health: Linden tea has been traditionally used to relieve symptoms of colds and flu, such as nasal congestion, cough, and fever. It acts as an expectorant, helping to loosen and expel phlegm from the respiratory tract.
Cardiovascular Health: Some research suggests that linden tea may help reduce blood pressure and prevent certain types of heart diseases, thanks to its heart-protective properties.
Digestive Aid: Linden tea may help alleviate digestive issues such as indigestion, bloating, and upset stomach.
Immune Support: Linden tea is a good source of antioxidants and vitamin C, which can support the immune system and help to fight off illness.
Detoxification: Linden tea is diaphoretic, meaning it promotes sweating. Sweating aids in detoxifying the body and can help reduce fevers.
For the linden tea and sage herbal infusion you can go for the classic preparation: boil water and let it infuse for 10-15 min.
At Barcelona Health Club you can find health retreats that will help you immerse into the world of herbal infusions. We will go together through the experience of herbal infusions ceremony, enjoying a preparation workshop, tasting ceremony, and a cup-side chat about various health benefits. That would be while enjoying your stay in a beautiful designer villa in nature, surrounded by evergreen mountains, and exploring other aspects of health and various activities like yoga, qigong, hikes, rowing etc.
