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Mint for Digestion and More!

5/26/2025

With more than 30 species of mint and some 3500 years of medicinal use, the mint plant is an herb known worldwide for its pleasant aroma and taste. Mint's volatile oils are where many of its richest benefits are found, with studies proving their antiseptic, antiviral, and antifungal abilities that can inhibit and mitigate diseases, including herpes and cancer. The perillyl alcohol found in peppermint and spearmint has been shown to inhibit tumor progression, and mint extracts are effectively used to treat chemotherapy-induced nausea. The polyphenols found in mint are a good source of anti-oxidants, good for regenerating overused, tired, aging cells.

Some folks, like me, only like mint in gum and tea, while others, like my husband, love mint in sweets, including mint chocolate chip ice cream, mint cookies and chocolates, and in hard candy. Historically used for a variety of gastrointestinal complaints, mint has more recently been studied for its soothing effects on the digestive system, such as its ability to ease cramping and bloating by relaxing gastric linings. Although mint is one of the best stomach relaxers, the relaxing effect can actually worsen heartburn pains caused by a weakened esophageal sphincter, so take care to address the root cause of digestive issues before incorporating this herb into any treatment. Always seek your health practitioner before embarking upon any new health routine.

The essential oils in mint can be used in a diffuser as well, freshening up any bathroom or kitty litter area. This strong and clean aroma can be used in cleaning agents, in the laundry, and for clearing up stuffy noses from colds and allergies. If used on the skin be certain to use a carrier oil in order not to burn the skin. On a cotton swab, the oil can be used to help with toothaches and teething. A little goes a long way!

What do you use mint for? What kinds of mint are your favorite and why? I want to hear from you!
Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

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Fennel Health Benefits

5/12/2025

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Fennel is an ancient plant originating from the southern Mediterranean. Fennel has been used throughout history and can be found in some of the oldest documented medical systems. Every part of this incredible perennial is aromatic and useful, with its older and current applications ranging from alleviating mild colds to treating cancer. The leaves, stem, and fruit are well-documented galactagogues, which increase the quantity and quality of breast milk and improve breastfeeding mothers' overall milk flow. When I was breastfeeding my first-born, my OB-GYN recommended eating lots of fennel, fenugreek seeds made into a tea, and dark stouts to assist in milk flow.

Perhaps fennel's most intriguing effects occur within the digestive system, where the herb's active constituents thoroughly soothe spastic contractions and strengthen compromised gut linings. This makes fennel water one of the safest and most effective treatments for colicky infants. Fennel is gentle enough for daily use at any age! Fennel has beta-carotene and vitamin C promote collagen production and soft tissue repair, making the plant beneficial for the body's health inside and out. For babies, make a soothing tea from the seeds and give in a baby bottle to the colicky infant.

A 2022 study published in PLOS ONE investigated the effects of fennel seed extract on intestinal barrier integrity and the STAT signaling pathway, which is implicated in inflammatory bowel disease (IBD). The study found that fennel seed extract improved transepithelial electrical resistance (TEER) in both cell cultures and mouse models, indicating enhanced barrier function. Additionally, the extract reduced the activation of STAT1, a protein associated with inflammation, and decreased ulceration in mice with induced colitis.

A clinical trial published in Annals of Gastroenterology assessed the efficacy of a combination of curcumin and fennel essential oil in patients with IBS. The treatment led to a significant reduction in IBS symptoms, including abdominal pain and bloating, and improved quality of life scores compared to a placebo.

As always, consult your health practitioner before embarking on any supplemental use of plants, as there may be contraindications with prescription medicines.

Here are a few super easy fennel recipes that are tasty and great for gut health:

🥗 1. Fennel & Orange SaladIngredients:

1 fennel bulb, thinly sliced
1 orange, peeled and segmented
A handful of arugula or spinach
Olive oil, lemon juice, salt & pepper

Instructions:

Toss fennel, orange segments, and greens in a bowl.
Drizzle with olive oil and lemon juice.
Season with salt and pepper. Done!

🍵 2. Fennel Tea (Great for Digestion)Ingredients:

1 tsp fennel seeds
1 cup hot water

Instructions:

Crush the fennel seeds lightly.
Steep them in hot water for 5–10 minutes.
Strain and sip warm after meals.

🍝 3. Roasted Fennel with ParmesanIngredients:

1–2 fennel bulbs, sliced
Olive oil
Salt & pepper
Grated Parmesan cheese

Instructions:

Preheat oven to 400°F (200°C).
Toss fennel slices with olive oil, salt, and pepper.
Roast for 25–30 mins until golden.
Sprinkle with Parmesan and broil for 2 more mins.

🍲 4. Fennel & Potato SoupIngredients:

1 fennel bulb, chopped
2 potatoes, peeled and diced
1 onion, chopped
3 cups vegetable broth
Olive oil, salt, pepper

Instructions:

Sauté onion and fennel in olive oil until soft.
Add potatoes and broth. Simmer 20 mins.
Blend until smooth. Season to taste.

In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Bibiography

Das, B., Rabalais, J., Kozan, P., Lu, T., Durali, N., Okamoto, K., McGeough, M. D., Lee, B. J., Barrett, K. E., Marchelletta, R., & Sivagnanam, M. (2022). The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLOS ONE, 17(7), e0271045. https://doi.org/10.1371/journal.pone.0271045PMC+1PubMed+1
Portincasa, P., Bonfrate, L., Scribano, M. L., Kohn, A., Caporaso, N., Festi, D., & Ciaula, A. D. (2018). Curcumin and fennel essential oil improve symptoms and quality of life in patients with irritable bowel syndrome. Annals of Gastroenterology, 31(6), 685–691. https://doi.org/10.20524/aog.2018.0304PMC+1PubMed+1
Healthline. (2018). Benefits of Fennel Seeds for Gas, Plus How to Use Them. https://www.healthline.com/health/fennel-seeds-for-gasHealthline
Verywell Health. (2023). Fennel and Fennel Seeds: A Look at the Benefits. https://www.verywellhealth.com/fennel-and-fennel-seeds-benefits-uses-and-more-7495392Verywell Health+1Verywell Health+1

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Rosemary for Memory

5/5/2025

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Known for its hardiness and bold taste, rosemary is a perennial herb. An ancient plant steeped in lore, rosemary has been used throughout history for the clarity and strength it brings to the mind. Here are some of the stories that have been passed down in different cultures about the rosemary plant:
Rosemary (Salvia rosmarinus), known as the "dew of the sea," has been revered for millennia for its medicinal and symbolic significance. In ancient Egypt, it was used in embalming to honor the dead and placed in tombs to aid the soul's journey to the afterlife. Greek and Roman cultures valued rosemary for its cognitive-enhancing properties; students wore garlands during exams, believing it improved memory and focus. Medieval Europeans continued this tradition, associating rosemary with fidelity and remembrance. Brides adorned themselves with rosemary wreaths, and the herb was often included in wedding ceremonies and funeral rites. Beyond its symbolic roles, rosemary was utilized for various health purposes. Ancient healers employed rosemary to treat ailments such as joint pain, digestive issues, and respiratory problems. Its essential oils, rich in antioxidants and anti-inflammatory compounds, have been shown to support brain function, alleviate pain, and promote hair growth. Today, rosemary continues to be celebrated not only for its culinary uses but also for its enduring legacy in health and wellness traditions.

We now have modern science to support what humans have always intuited about this magical plant. Recent scientific studies have highlighted the potential benefits of rosemary, particularly its active compound carnosic acid, in the treatment and prevention of Alzheimer's and Parkinson's diseases. Carnosic acid has demonstrated neuroprotective effects through its antioxidant and anti-inflammatory properties. A study by researchers at the Scripps Research Institute found that administering a stabilized form of carnosic acid to mice with Alzheimer's disease significantly improved memory function and reduced brain inflammation.

It is now known that the diterpenes in rosemary penetrate the blood-brain barrier to exert these marked neuroprotective effects. In today's world where one in three elderly people suffer from dementia, we could all use the fortifying properties of rosemary. Carnosic acid, a major diterpene found in rosemary, has demonstrated the ability to cross the blood-brain barrier, allowing it to exert its effects directly within the central nervous system.

These compounds serve as the basis for biologically important substances such as retinol (vitamin A), retinal, and phytol, and are found in various plants, including rosemary. In rosemary, diterpenes like carnosic acid and carnosol have been identified as key bioactive components contributing to the herb's neuroprotective effects. Diterpenes are known for their diverse biological activities, including antimicrobial, anti-inflammatory, and anticancer properties.

Additionally, studies have shown that carnosic acid can protect against neurotoxicity in Parkinson's disease models by inducing antioxidative enzymes and reducing oxidative stress. These findings suggest that rosemary-derived compounds, especially carnosic acid, hold promise as therapeutic agents for Alzheimer's and Parkinson's diseases. Given their neuroprotective properties and the compound's status as "generally safe" by the FDA, further clinical trials in humans are warranted to explore their efficacy and potential integration into treatment regimens.

Considering all of these beneficial factors, it doesn't hurt to eat more rosemary in the diet. Add sprigs to your oven-roasted foods as they cook, use dried and ground rosemary to your baked goods and soups, and seek out organic supplemental capsulated styles as an addition to your daily routine. As always, ask your medical provider if there are any contraindications when taking with prescription medications.

I hope this has helped you in your health journey.

Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

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Mint for Digestion and More!

Fennel Health Benefits

Rosemary for Memory

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