Sue Kiddie Medical Herbalist

02/03/2026

Spring clean!!🌿

🌿MARCH - THE MONTH OF GENTLE MEDICINE🌿

After winter, our bodies often feel heavier, slower, and more stagnant, and that’s completely natural. Cold weather, richer foods, less movement, and less sunlight all encourage us to conserve energy. We rest more, digest more slowly, and tend to hold onto fluids and waste.

Spring plants grow in direct response to those exact conditions.

The first greens that pop up in March are light, bitter, mineral-rich, and gently stimulating. It’s nature’s way of helping us transition out of winter mode. These plants support the organs of elimination, get circulation moving again, and wake up digestion that’s been moving at a slower pace.

A few often-overlooked UK spring medicinal herbs we love working with:

🌿Chickweed - cooling & soothing
🌿Sorrel - lemony digestive support
🌿Ground Ivy - traditional respiratory ally
🌿Meadowsweet - calming digestive support

Taking time to learn even one or two local plants can deepen your understanding of seasonal cycles and help you reconnect with the natural rhythms happening right outside your door. Building a relationship with plants slowly, observing how they grow, when they emerge, and how they support the body, creates a strong foundation for herbal learning.

👉 Read more on the blog at www.betonica.co.uk/herbal-news

⚠️ Always positively identify any plant before use. If you’re pregnant, taking medications, or managing health conditions, consult a qualified medical herbalist or healthcare provider before taking herbs.

17/02/2026

One of the core components of my microcirculation phytonutrient diet is cocoa, usually as very dark chocolate (85 to 90%), chosen for its higher flavanol density and lower sugar load. A 2025 systematic review rigorously evaluated the clinical evidence to determine whether cocoa flavanols meaningfully enhance microvascular function. The review included 19 randomised, placebo-controlled human trials, comprising 13 acute studies and 7 chronic studies (with one study containing both phases), spanning effects on skin, skeletal muscle, cerebral and retinal microvascular beds.

Participants were not simply eating ordinary chocolate. Most of the trials used standardised, high-flavanol cocoa beverages, concentrated cocoa extracts in capsules, or specially prepared high-percentage dark chocolate, delivering pharmacological doses of flavanols. Acute doses commonly ranged from 500 to 1350 mg total flavanols (with 45 to 255 mg of (-)-epicatechin), and some chronic studies delivered up to 900 to 1800 mg/day.

A conventional meta-analysis was not possible because the studies varied widely in assessed vascular beds, measurement techniques (Laser Doppler, plethysmography etc), and stimulus conditions (reactive hyperaemia, hypoxia, mental stress, exercise). The authors therefore used vote counting, a Cochrane-recognised fallback method. In this approach, each study subgroup was assigned a “vote” based solely on whether cocoa performed better than placebo (1) or not (0), regardless of statistical significance or effect size. They then tested whether the proportion of positive directions exceeded chance (50%).

Using vote counting (direction-of-effect analysis), 12 of 14 acute subgroups (85.7%) showed improved vasodilator responses with cocoa flavanols, a proportion significantly greater than chance (p = 0.013), with 100% of the low-risk-of-bias (higher quality) acute studies favouring cocoa. For chronic supplementation, the direction was also generally favourable but less robust: 8 of 11 subgroups (72.7%) showed improved vasodilator responses and 7 of 9 (77.7%) favoured cocoa at rest, but these proportions did not reach statistical significance. (Note that some trials generated more than one subgroup for analysis.)

Hence the strongest signal was for acute enhancement of microvascular reactivity within 1 to 3 hours after ingestion, coinciding with peak circulating flavanol metabolites and nitric oxide-related activity. Chronic effects were less consistent, and there was little evidence of structural microvascular remodelling or reversal of established disease. The current clinical data therefore position high-dose cocoa flavanol extracts as performance enhancing short-term endothelial modulators that may enhance vascular responsiveness under stress (cognitive demand, hypoxia, reactive hyperaemia).

The fact that the clinical evidence favours acute effects from cocoa does not rule out benefits from long-term chronic intake. However, it does highlight that the use of a multicomponent sustained input, as per my microcirculation diet, is more likely to have the greatest impact on chronic microvascular compromise.

For more information see: https://pubmed.ncbi.nlm.nih.gov/40217225/

26/01/2026

Even with unprecedented investment, the dementia drug pipeline continues to deliver modest and uncertain gains at best. Despite the media fanfare, recent agents largely target late-stage amyloid pathology, offering small statistical benefits that translate into limited real-world clinical impact, while carrying substantial costs and safety concerns. There is little in the current pipeline that convincingly alters disease trajectory once neurodegeneration is established. This sobering reality underlines a critical truth: dementia is unlikely to be “cured” pharmacologically after onset. The greatest opportunity lies earlier—shifting focus toward prevention and delay through vascular health, metabolic resilience, inflammation control, and lifelong neuroprotection—where the biological leverage, population impact, and cost-effectiveness are far greater.

A recent umbrella review underlines that we already know a good deal about what to do. A total of 45 reviews covering 212 meta-analyses (including around 10,000 individual studies in total) were synthesised. From this the authors identified 14 broadly defined modifiable risk factors that were significantly associated with dementia disorders.

They were: alcohol consumption, body weight, depression, diabetes mellitus, diet, hypertension, less education, physical inactivity, sensory loss, sleep disturbance, smoking, social isolation, traumatic brain injury and vitamin D deficiency. All 14 factors were associated with the risk of major neurocognitive disorders (NCD), and five were associated with mild NCD. Of note, the scientists found considerably less research for vascular dementia and mild NCD.

The study highlighted the role of a key nutrient in prevention, namely vitamin D. Beyond vitamin D, several B vitamins and selected herbs may contribute meaningfully to dementia prevention. Folate and vitamin B12 are central to homocysteine metabolism; elevated homocysteine is strongly linked to brain atrophy, white-matter damage and faster cognitive decline, with trials suggesting benefit when deficiencies or low-normal levels are corrected. Among herbs, Ginkgo biloba has the most consistent human evidence, supporting cerebral microcirculation and endothelial function and mitochondrial activity. Turmeric (particularly bioavailable curcumin) targets neuroinflammation, oxidative stress and amyloid pathology. Low-dose lithium, even at trace nutritional levels, has emerging epidemiological and clinical support for neuroprotection, possibly reduced tau phosphorylation and enhanced neuronal resilience.

For more information see: https://pubmed.ncbi.nlm.nih.gov/38346414/

15/12/2025

HERBS AND SPICES GETTING US THROUGH DECEMBER

As the festive season rolls in, many of us find ourselves reaching for those cosy herbs and spices that make winter cooking feel warm and comforting. Beyond tasting great, they have a long history of supporting circulation, immunity, and general wellbeing—especially handy when the cold weather and winter bugs kick in.

We’ve gathered some of our favourite winter herbs and spices, along with a few simple recipes, to help add a little more warmth and nourishment to your December.

👉 Find them all in our latest blog post. Link in profile.

19/04/2025

🌿 Herb of the Month: Cardamom - Elettaria cardamomum 🌿

Aromatic and resinous, many people enjoy the scent of cardamom even if they aren't partial to the taste! Known as True or Green Cardamom, and from the 19th century as 'The Queen of spices' - it has been recorded for thousands of years as a useful digestive aid.

In the same family as Ginger, it is considered a more cooling alternative when an anti-inflammatory or digestion remedy is needed. A primary constituent α-terpineol and also 1,8-cineole, have been demonstrated to possess anti-inflammatory, antioxidant, and anti-nociceptive (analgesic) properties, alongside mucus thinning effects, making it useful in clearing mucus and helping a weakened digestive system, or to give alongside digestive bitters to avoid 'griping' sensations.

Cardamom's antiseptic action has also made it a popular breath freshener, and a remedy for colds, tonsillitis and bronchitis, where it can also help clear mucus congestion in the lungs. Myrcene is also present, lending Cardamom a gentle relaxing quality, another useful component when stress and stomach are so closely linked!

Personally I can happily chew on the seeds and work with Cardamom a lot in clinic, but would love to know how other people feel about cardamom, do you consider her a medicinal herb or more something to be used sparingly in cooking?

Note: When taking herbs, we recommend seeking the advice of a qualified medical herbalist.

19/04/2025

02/07/2024

Cordyceps sinensis (CS) is a fungus, parasitic on lepidopteran larvae, which is often used as a tonic and to treat lung diseases and regulate immune function. It is traditionally harvested with the caterpillars it grows on from the high mountain regions of China. However, most modern products contain a laboratory cultured version of the fungus. In the popular dystopic television series The Last of Us, a species related to Cordyceps had jumped to infecting people, wiping out most of humanity. The entomopathogenic (insect invading) fungus Ophiocordyceps unilateralis (zombie-ant fungus) was made notorious by the TV series. So at least some medicinal plants are indirectly gaining notoriety, even if it is a negative fiction. But we should be aware of the power of Cordyceps for some very good reasons.

A group of Chinese scientists recently evaluated the evidence up to June 2022 for the efficacy of Cordyceps in the adjuvant treatment of lung cancer treated by radiotherapy or chemotherapy. Only randomised clinical trials (RCTs) that evaluated the efficacy of adjuvant Cordyceps treatment on its own were included. A total of 12 RCTs with 928 patients were identified for the meta-analysis.

Results showed that as an adjuvant treatment Cordyceps had the following benefits in the management of lung cancer:

(1) Improved tumour response rate (TRR) (RR, relative risk: 1.17, 95%CI, confidence interval: 1.05-1.29, P = 0.00)

(2) improved immune function, including increased CD4 (MD, mean difference: 4.98, 95%CI: 1.49-8.47, P = 0.01), CD8 (MD: 1.60, 95%CI: 0.40-2.81, P = 0.01, I2 = 0.00%), natural killer cells (MD: 4.17, 95%CI: 2.26-6.08, P = 0.00), IgA (MD: 1.29, 95%CI: 0.35-2.24, P = 0.01), IgG (MD: 3.95, 95%CI: 0.98-6.92, P = 0.01) and IgM (MD: 6.44, 95%CI: 0.63-12.26, P = 0.03)

(3) improved quality of life (QoL) based on the mean of the Karnofsky Performance Status (KPS) (MD: 8.20, 95%CI: 6.87-9.53, P = 0.00)

(4) reduced incidence of adverse drug reactions (ADRs), including the incidence of myelosuppression (RR: 0.38, 95%CI: 0.19-0.75, P = 0.01), leukopenia (RR: 0.76, 95%CI: 0.63-0.92, P = 0.00), and thrombocytopenia (RR: 0.52, 95%CI: 0.31-0.86, P = 0.01)

(5) reduced incidence of radiation pneumonitis (RR: 0.74, 95%CI: 0.62-0.88, P = 0.00), reduced liver and renal damage (RR: 0.32, 95%CI: 0.09-1.10, P = 0.07) and gastrointestinal adverse reactions (RR: 0.80, 95%CI: 0.47-1.37, P = 0.42).

The authors concluded that, compared with conventional treatment, adjuvant treatment with Cordyceps of lung cancer not only improved TRR, QoL and immune function, but also reduced the incidence of ADRs and radiation pneumonitis. The optimal usage may be 6 g/day and 21 days per 3 to 4 cycles.

For more information see https://pubmed.ncbi.nlm.nih.gov/38484953/

30/06/2024

While on holiday in Asturias, northwestern Spain, in the foothills of the Cantabrian Mountains, I noticed a familiar Australian tree. In fact hundreds of Tasmanian Blue Gum trees (Eucalyptus globulus). Apparently a Galician monk, who had spent time in Australia as a missionary in the 19th century, brought seeds home with him and planted them locally. As the climate there is similar to many areas of Australia, the trees thrived and are now prolific on the hills and the lowlands near the coast.

Eucalyptus essential oil extracted from the leaves is known for its antiseptic properties and is my go to remedy for nasal congestion due to colds/flu and sinus problems. As a steam inhalation, 1-2 drops of Eucalyptus essential oil in a bowl of hot water, with a towel covering head and bowl.

For herb nerds …
Eucalyptus globulus contains the monterpene eucalyptol or 1, 8 - Cineole, which is believed to have anti-inflammatory, broncho-dilatory, antioxidant and anti-microbial properties and possible anti-cancer activity, due to its effect on tumour angiogenesis, invasion and metastasis, pending further exploration. (Hoch et al, 2023).

NB Eucalyptus essential oil can be irritating to the skin if used topically. Always dilute with a carrier oil and patch test on the skin in case of a reaction.

09/06/2024

Herb of the Week
Californian poppy
Eschscholzia californica

Aerial parts used, gathered while flowering. Californian poppy has feathery blue green leaves with branching stems and orange/yellow flowers that open in the sun and close at night or in cool weather. Their seed pods look like little wizard’s hats 🪄✨

Californian poppy is a key herb for soothing the nervous system. Helpful for nervous insomnia and circular thoughts and to regain balance when anxiety starts to spiral. It is calming rather than sedating, so good to calm & clear the mind and regain focus.

Easy to grow in the UK, it was brought here from North America and has long traditional use by Indigenous American peoples, including the Cahuilla who used it for calming babies.

As a bitter herb it is also supportive for the digestion, especially indigestion related to anxiety, as well as nervous exhaustion.

CAUTIONS: A generally safe herb but should be avoided alongside sedating medications.

If you’d like to use herbs to treat a condition you’re experiencing, see a herbalist local to you for a full consultation & herbs based on you & your needs. You could visit our student training clinic - see our website (www.betonica.co.uk/herbal-clinic) for more info.

TRY THIS: If you find it hard to wind down before bed, or are feeling anxious about something, try some Californian poppy in a tea or tincture. Let us know how you get on!

01/06/2024

Herb of the Week
Elder
Sambucus nigra

Flowers, fruit and leaves all used Elder is a common hedgerow bush or tree, easily recognised this time of year by its sprays of creamy white uniquely scented flowers which are followed up in late summer by clusters of small purple/black berries much beloved by birds.

We can’t let elderflower season go by without featuring this wonderful plant as one of our weekly herbs! You can’t miss them just now, deliciously scented, beautiful and abundant. There are lots of recipes available for making syrups and champagne - what’s your favourite way to preserve this lovely herb?

The flowers, and especially berries, are rich in flavonoids that produce antioxidant, anti-inflammatory effects. It is valued as a top antiviral by herbalists for cold and flu related viruses.

More recent use of the leaf as a potentially stronger anti-viral than the berries have been promoted by American herbalists, but require specialised processing, including cooking to neutralise the emetic (makes you sick) effects. The young leaves, gathered before flowering, are also a useful remedy for infusing in oil and adding to bruise balms.

The flowers are also widely used in infusions for treating allergic rhinitis and hayfever, and are safe for children.

CAUTIONS: The whole plant is emetic/purgative so is not eaten with the exception of the flowers and berries, which are rendered safer once processed. Some people may tolerate small amounts of the flowers and berries raw but will have this effect in larger doses. Administer with caution during pregnancy or lactation.

If you’d like to use herbs to treat a condition you’re experiencing, see a herbalist local to you for a full consultation & herbs based on you & your needs. You could visit our student training clinic - see our website (www.betonica.co.uk/herbal-clinic) for more info.

TRY THIS: If you are a hayfever sufferer, take elderflower tea regularly throughout the pollen season, along with plantain (Plantago spp) and nettle (Urtica dioica).

22/03/2024