The Green Herbalist Clinic

19/05/2026

Leg ulcers. Gotu Kola has a long history of use in traditional medicine for supporting wound healing, connective tissue repair, and venous health. Modern research suggests its active compounds, particularly asiaticoside and madecassoside, help strengthen capillaries, support collagen production, and improve microcirculation.

The research findings reinforce Gotu kola’s role as an important herb for use when circulation is compromised and tissue repair is delayed.
To find out more or to book an appointment.
https://www.thegreenherbalistclinic.com/

Gotu cola (Centella asiatica) leaf has a long and distinguished history in traditional medicine systems across India, Sri Lanka and Southeast Asia, where it has been valued as a restorative herb for both the mind and body. In Ayurvedic and traditional Chinese medicine it is closely associated with h

18/05/2026

Macular degeneration. Another recent finding is making my fascination with gotu kola even harder to ignore. After emerging evidence suggesting it may help reshape vascular plaque biology toward a more stable, lower-risk state, new research now points to something equally intriguing: this humble herb may also enhance macular resilience and potentially open an entirely new pathway in protecting ageing eyes.
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For several years now I have been emphasising the importance of improving microvascular health in patients with, or at risk of, age-related macular degeneration (AMD), using Centella asiatica (gotu kola) as a central component of this strategy.

Now a recent randomised, double blind, placebo-controlled trial from Korea has evaluated a standardised extract of gotu kola (300 mg/day, standardised to asiaticoside at 14.1 mg/g) over 6 months in 80 adults aged 45 to 65 years with low baseline macular pigment optical density (MPOD). The study was methodologically sound, with good blinding, balanced baseline characteristics, low attrition, and both per-protocol and intention-to-treat (ITT) analyses reported.

The primary finding was a significant and progressive increase in MPOD compared to placebo. By Day 180, changes from baseline showed large between-group effect sizes: right eye (+0.06 vs 0.00; d = 1.26), left eye (+0.02 vs −0.02; d = 1.00), and average MPOD (+0.04 vs −0.01; d = 1.96), all highly statistically significant. The letter d above refers to Cohen’s d, a standardised measure of effect size. A value of 1.00 or higher, as seen in this study, represents an extraordinarily large clinical effect.

Benefits were already evident by Day 120. A responder analysis (defined rather permissively as any increase in MPOD) showed 94.7% responders in the treatment group versus 32.4% in placebo. Safety was reassuring, with no serious adverse events and no clinically meaningful changes in laboratory or vital parameters.
MPOD is a clinically useful surrogate marker of macular resilience, reflecting the concentration of lutein, zeaxanthin, and meso-zeaxanthin in the central retina. Higher MPOD is consistently associated with better visual performance (particularly contrast sensitivity, glare recovery) and a lower risk or slower progression of AMD. However, it is a surrogate marker rather than a direct measure of vision.

In a field where meaningful interventions are scarce, these findings signal a compelling new advance, showing that a non-carotenoid containing herb can measurably enhance macular resilience and potentially open an entirely new therapeutic pathway for AMD prevention and treatment.

For more information see: https://pubmed.ncbi.nlm.nih.gov/41901080/

18/05/2026

Atherosclerosis
Ever wondered whether a humble garden w**d could influence one of the most important drivers of cardiovascular disease? Gotu kola has long been valued for its effects on circulation and tissue repair, but emerging research suggests its potential may reach much further. New findings indicate this understated herb may not simply affect arterial plaque size — it may actually help transform plaque biology itself.
To find out more or to book an appointment.
https://www.thegreenherbalistclinic.com/

In case you haven’t already guessed, one of my favourite herbs is gotu kola (Centella asiatica). This unassuming w**d is a quiet testament to the profound power sometimes concealed within humble origins. Gotu kola bridges traditional wisdom and modern validation, demonstrating clinically proven capacities to restore microcirculatory integrity, enhance collagen architecture and regeneration, and refine connective tissue function. My next two posts reveal how this herb’s therapeutic potential has just been taken to an entirely new level, underpinned by some truly remarkable clinical findings.

Atherosclerotic plaques are fatty build-ups in our artery walls. But more than that, they can be thought of as chronic wounds in the arterial lining, driving the entire cascade of arterial disease, from impaired flow through to heart attacks and strokes. They differ not just in size, but in structure and composition and this strongly influences their risk profile. Using high-resolution ultrasound (including grey-scale imaging), clinicians can assess plaque volume, shape, density and uniformity. On this imaging, denser, more fibrous plaques appear brighter or “white” (echogenic) and tend to be more stable. Softer, lipid-rich plaques appear darker or “black” (echolucent) and are more prone to rupture, thrombosis and embolisation, leading to hard cardiovascular events. This difference is reflected in the underlying biology. Unstable plaque is typically richer in lipids, inflammatory cells, and fragile microvessels, while more stable plaque contains more collagen and organised structure. Rather than viewing plaques as simple obstructions to blood flow, this new understanding treats them as dynamic biological lesions, where vulnerability depends on multiple interacting factors.

A small presurgical study in 40 patients with advanced carotid plaques scheduled for carotid endarterectomy (a surgical procedure to remove atherosclerotic plaque from the carotid artery) compared six months of pine bark extract (150 mg/day) plus gotu kola extract (450 mg/day) against standard care. When the plaques were removed and examined, the differences were striking and consistent across multiple risk features. For example, calcification was present in 32% of treated plaques vs 100% of controls (7/22 vs 18/18), lipid-rich atheroma in 36% vs 89% (8/22 vs 16/18), and inflammatory cell infiltration in 35% vs 100% (7/20 vs 18/18). Markers of vascular instability were also reduced: VCAM-1 (36% vs 72%), ICAM-1 (32% vs 89%), intraplaque thrombosis (23% vs 67%), and haemorrhage (45% vs 78%). Even features linked to plaque fragility, such as neovessel formation and inflammation around thin-walled vessels, were roughly halved in the treatment group. Alongside this, plaque growth over the 6 months was +1.5% vs +4.8% in controls, indicating a meaningful slowing of progression.

Taken together, the gotu kola and pine bark therapy delivered a broad, system-wide shift in plaque phenotype. Specifically, the herbal intervention appears to move plaques away from a “vulnerable” state (lipid-rich, inflamed, angiogenic, thrombosis-prone) toward more stable, organised, and less reactive structures. Moreover, this clinical effect spans multiple biological domains simultaneously: inflammation, endothelial activation, microvascular instability, thrombosis and structural composition. In other words, rather than just shrinking plaques, the herbal combination seems to beneficially change what the plaque is made of and how it behaves.

This discovery has the potential to reframe the discussion around cardiovascular risk. Much of conventional thinking still emphasises plaque burden and lipid levels, but this study highlights that impacting plaque quality—its biology and stability—may be just as important. From a clinical perspective, it raises the possibility that interventions (especially phytotherapy) that act across multiple pathways could meaningfully reduce cardiovascular risk, not by dramatically reducing plaque size and development, but by making plaque less likely to rupture, thrombose and cause events. While the study is small and not outcome-driven, the magnitude and consistency of these morphological changes are intriguing, and they support a more rational true risk-based approach to cardiovascular intervention.

For more information see: https://pubmed.ncbi.nlm.nih.gov/36789998/

30/04/2026

Worth a read! Look after your gut health.

04/04/2026

Happy

28/01/2026

Just close your eyes for a moment—nothing important ever begins this late.

Lavender – A Fragrant Balm for the Weary Mind seeking sleep

For over two millennia, this delicate member of the mint family has been cradling human nerves—woven into rituals, pressed into oils, steeped in teas, and scattered on pillows like a whispered invitation to rest.

Lavender doesn’t force stillness—it reminds us how to soften. How to breathe again. How to return to the body. It is not a sedative. It is a sanctuary. A violet-scented bridge between tension and peace.

Let its fragrance guide you—not just to sleep, but to a gentler state of being.

For the following, source Ann Walker PhD FCPP MNIMH RNutr

From ancient temples to modern clinics, Lavandula angustifolia has carried many roles: protector, purifier, perfume, and healer. Dioscorides, the great Greek physician of the 1st century, praised its powers to ease digestion, clear headaches, and cleanse wounds. But today, Lavender finds its most authentic expression in its care for the nervous system, where anxiety and sleeplessness unravel the threads of wellbeing.

Modern science now traces its calm to linalool, a compound within Lavender’s essential oil that quiets the brain’s alarm bells. Preclinical studies have shown its anxiolytic effects, while even a simple tea made from dried flowers can gently nudge the body toward sleep.

More compelling still, in a double-blind study of 212 participants, daily use of a Lavender oil capsule (80 mg) significantly reduced anxiety and improved sleep. The anxiety lifted first, followed by better sleep—echoing what many herbalists have long known: that calming the mind is often the first step to healing the night.

19/11/2025

Could the answer to the rising allergy epidemic in our children be as simple as feeding them blueberries? These tiny, dark berries are more than just a nutrition win—they’re rich in polyphenols that support gut health, antioxidants that protect developing tissues, and fibre that nourishes beneficial microbes. Now, a rigorously run infant RCT suggests that introducing blueberries as one of the first solids may also help nudge the immune system toward tolerance and reduce early allergy-type symptoms, all while supporting a healthier gut microbiome during the most critical window of immune development.

Could the answer to the current allergy epidemic in our children be as simple as feeding them blueberries? A rigorously run infant RCT suggests that adding blueberries as one of the first solids may nudge immune balance in an anti-allergic direction and help allergy-type symptoms settle during the first year—while also shifting the gut microbiome in potentially favourable ways.

The first year of life is a critical window for establishing immune competence and preventing allergic diseases. Dietary exposures during this period can influence the induction of immune tolerance, epigenetic programming, and gut microbial succession.

In a double blind, randomised, placebo-controlled feeding trial in Denver, USA, exclusively breast-fed infants (n=61, start age 5–6 months) received freeze-dried blueberry powder (10 g/day) or an isocaloric, colour/flavour-matched placebo until 12 months of age.

The blueberry group started out with more respiratory/allergy-like symptoms at baseline yet showed a greater resolution over time vs placebo (trajectory p=0.05). Immune biomarkers: IL-13 (pro-allergic/Th2 response) fell significantly with blueberries (p=0.035); IL-10 (anti-inflammatory/regulatory) trended up (p=0.052). However, the changes in these cytokines could not directly explain symptom changes. However, specific gut microbiome changes at 12 months correlated with the cytokine changes, hinting at gut-immune crosstalk.

In a companion paper in the same cohort, blueberry introduction altered gut microbiota composition/diversity (trends toward higher alpha diversity; increases in short-chain fatty acid-associated genera such as Subdoligranulum/Butyricicoccus and reductions in potentially unfavourable organisms such as Escherichia/Streptococcus).

The findings align with broader evidence showing that diverse, fibre- and polyphenol-rich complementary diets plus early allergen introduction help shape the gut-immune axis toward tolerance.

For more information see: https://bit.ly/4i7mr2M
and
https://pubmed.ncbi.nlm.nih.gov/40944184/

12/11/2025

Restless Legs Syndrome (RLS) — also known as Willis-Ekbom Disease — is a common neurological sleep disorder that causes uncomfortable leg sensations and an uncontrollable urge to move, often worsening at night and disrupting sleep. Affecting up to 10% of older adults, RLS has been linked not only to dopamine imbalance but also to poor circulation and microvascular dysfunction. This connection has sparked growing interest in natural remedies for restless legs, particularly pine bark extract and grape seed extract, which are known to improve blood flow, reduce inflammation, and support nerve health. A recent clinical trial has now shown that French maritime pine bark extract may significantly reduce RLS symptoms, improve sleep quality, and lower the need for pain medication — offering a promising, natural approach for those seeking relief.

Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, is a condition associated with abnormal sensations in the legs that mainly impacts sleep. It is estimated that 5% of the general population and as many as 10% of those over the age of 65 have this disorder. One school of thought is that an impairment of venous and microvascular blood flow contributes to the problem, suggesting a role for herbs that can improve this pathophysiology, such as pine bark and grape seed extracts. In a recent clinical trial, 21 people took a proprietary French maritime pine bark standardised extract (PB) at 150 mg/day and 24 received standard management (SM) for 4 weeks.

There was a statistically non-significant improvement in the SM group. In contrast, improvement with PB supplementation was significant (p < 0.05) for all assessed parameters and had important clinical relevance, since 19 out of 21 people in the PB group reported a clear benefit from supplementation. The veno-arteriolar response was improved with PB, indicating a better axon-axon reflex response and a lower level of subclinical neural alteration. The need for pain management was significantly reduced (p < 0.05) with supplementation after 4 weeks, as only 4/21 PB subjects versus 16/24 in the SM-only group had to use analgesics. Minimal oedema, measured with the oedema tester, was significantly decreased by PB.

In terms of the characteristic symptoms of RLS, improvements in the PB group (compared to SM) included:

• 33 percent decrease in crawling (versus 3 percent decrease in control group)
• 30 percent decrease in creeping (vs. 7 percent decrease in control group)
• 41 percent decrease in pulling (vs. 7 percent decrease in control group)
• 63 percent decrease in throbbing (vs. 6 percent decrease in control group)
• 72 percent decrease in aching (vs. 3 percent decrease in control group)
• 48 percent decrease in itching (vs. 10 percent decrease in control group)
• 52 percent decrease in electric shocks (vs. 17 percent decrease in control group)
• 61 percent decrease in sleep problems (vs. 16 percent decrease in control group)
For more information see https://pubmed.ncbi.nlm.nih.gov/35815767/

12/11/2025

Green tea and ginger are two of the most searched natural performance boosters, often praised for their roles in metabolism, endurance, and recovery. A new randomised crossover study has now put this duo to the test in real athletes — revealing that combining green tea extract with ginger can significantly enhance cold-weather exercise performance, improve endurance, and speed up muscle recovery. The findings suggest that the antioxidant power of green tea (EGCG) and the warming, circulation-boosting effects of ginger work synergistically to help the body last longer, feel warmer, and recover faster in challenging conditions.

A recent study found that teaming green tea with ginger gave athletes an extra edge—helping them last longer, feel warmer and recover faster, especially in the cold. Green tea alone boosted endurance but adding the ginger resulted in a significant cold-weather performance combination.

This crossover RCT (in 16 recreationally active male adults, average age 23.4 years, VO₂max 46.8 mL/kg/min) was conducted under two environmental conditions: normothermic (21–24 °C) and cold (5–7 °C).

There were four intervention arms, each tested in both environmental settings: placebo (maltodextrin), green tea extract (500 mg, ~45% EGCG), ginger (1 g), and the combined green tea + ginger.

The exercise test was submaximal time-to-exhaustion (TTE) cycling at 70% VO₂max. Outcomes measured were TTE (endurance capacity), respiratory exchange ratio (RER) reflecting substrate usage (fat vs carbohydrate), ratings of perceived exertion (RPE), thermal sensation (TSS) and muscle soreness (Visual Analogue Scale, VAS) 24 hours post-exercise.

Under normothermic conditions green tea (and the combination with ginger) significantly increased TTE versus placebo, and reduced RER (suggesting greater fat oxidation) compared to placebo. The combination also lowered RPE compared to both the placebo and ginger alone. Under cold conditions the combined herbs significantly improved TTE, lowered RER and improved TSS compared to placebo and ginger alone. Ginger by itself did not meaningfully affect TTE or RER under cold, but it did improve thermal sensation and reduce muscle soreness (VAS) relative to placebo. All treatment arms (green tea, ginger, combined) reduced muscle soreness (VAS) compared to placebo (in cold). The placebo under cold conditions had higher RPE and higher VAS (muscle soreness) than in normothermic conditions, confirming that cold imposes additional stress.

This was a well-designed exploratory trial, with each participant serving as their own control, reducing intersubject variability (crossover design). Limitations include that it was in men only, the small test number and the fact it was only a single dose study.

The take home message is that green tea extract seems to boost endurance and shift metabolism toward fat oxidation under “normal” temperatures, whereas in cold stress, combining green tea with ginger confers additive or synergistic benefits: boosting performance, improving thermal comfort and aiding recovery. In particular, ginger appears to contribute more on the perceptual/comfort/soreness side rather than on pure endurance or an energy substrate shift under cold conditions.

For more information see: https://pubmed.ncbi.nlm.nih.gov/41010475/

05/11/2025

Your Mouth Talks to the Rest of Your Body

Contemporary reviews and consensus statements now frame oral health as integral to overall health across the lifespan, with credible links to cardiovascular disease, diabetes, adverse pregnancy outcomes, pneumonia, rheumatoid arthritis, chronic kidney disease, dementia, and even some cancers, especially colon. While the evidence comes from observational studies (association not causation), the associations are generally strong and causality signals are strengthening through Mendelian randomisation, intervention trials and mechanistic data, but do vary by condition. Guideline/consensus bodies now explicitly recommend medical-dental co-management for cardiometabolic risk.

Oral dysbiosis/infection from bacteria appears to be the causal link, driving low-grade systemic inflammation and endotoxaemia, recurrent bacteraemia, immune priming, molecular mimicry and microbiome translocation (oral–gut axis).

In this context, the finding that a Chinese licorice root (Glycyrrhiza uralensis) mouthwash slashed plaque and gum-inflammation scores by around 40–50 % in just five days has implications well beyond just oral health. The herb wiped out several major periodontal pathogens, including Porphyromonas gingivalis and Treponema denticol, and substantially outperformed the speed of improvement seen in green-tea or conventional mouthwash trials. These results spotlight licorice as a fast-acting, natural antimicrobial for gum and oral health.

This was a randomised, double blind, controlled study conducted on 60 patients who visited a dental clinic in South Korea. For the periodontal clinical parameters, the O'Leary index, plaque index (PI), gingival index (GI), and periodontal-disease-related bacteria in subgingival plaques were examined (at baseline and after 5 days of treatment).

The O’Leary index decreased by 40.43%, the PI decreased by 51.29% and GI decreased by 44%, In terms of bacterial outcomes, the licorice gargle produced antibacterial effects on both Gram-positive and Gram-negative pathogens involved in periodontal disease.

Active treatment was 15 mL of the licorice solution applied once a day as both a gargle and mouthwash for 30 seconds for 5 days. This was prepared as follows: dried Glycyrrhiza uralensis root was extracted (70 % ethanol), filtered, concentrated and freeze-dried into a powder. This concentrated extract was then dissolved in distilled water to make a 0.5 % w/v mouthwash (the test solution). No eating, drinking, or other oral hygiene procedures were allowed for 30 minutes after use to maximise mucosal contact and antimicrobial exposure.

Given the phytochemical similarities, it is highly likely that European licorice (Glycyrrhiza glabra) will have the same benefit. I recommend a 1 in 10 dilution of a high glycyrrhizin licorice 1:1 extract. This should be considerably stronger than the test mouthwash/gargle used in the trial.

For more information see: https://pubmed.ncbi.nlm.nih.gov/40413479/

05/11/2025

Plastic Doesn’t Just Pollute the Ocean — It Can Harm Us Too

Very small pieces of plastic called microplastics and nanoplastics are now found in our food, water and air. Because they are so tiny, they can enter the body, move into the bloodstream, and reach major organs.

People who drink bottled water take in far more plastic than those who drink tap water — around 90,000 extra particles each year. These particles may cause long-term harm by triggering inflammation, hormone disruption, and oxidative stress, and may contribute to conditions such as heart disease, dementia, reproductive problems, and certain cancers. The damage is slow and cumulative, not immediate.

Scientists cannot run perfect studies because plastic exposure is already everywhere — but concerning evidence is growing, including findings of microplastics in artery plaque and in human brain tissue, where levels have risen over recent years.

The good news is: we can reduce exposure.
Simple steps include:

Use reusable stainless steel or glass bottles instead of plastic ones.

Store and heat food in glass, not plastic (don’t microwave plastic).

Choose wooden or metal utensils instead of plastic cookware.

Reduce the use of plastic-packaged foods, especially ultra-processed foods.

We may not be able to avoid plastics altogether, but small daily choices can meaningfully lower our exposure and help protect our long-term health.

Two recent online articles have highlighted the need for a greater awareness of the potential health benefits of reducing micro- and nanoplastic exposure. The emergence of microplastics (1 µm to 5 mm) and nanoplastics (less than 1 µm) has raised alarms about their harmful effects on human health. Nanoplastics are especially hazardous due to their smaller size and enhanced ability to infiltrate the human body.

The first article reviews a recent paper by Sarah Sajedi and colleagues, published in the Journal of Hazardous Materials, which examines the science around the health risks posed by single-use plastic water bottles. They are serious, she says, and seriously understudied.

In her analysis of more than 140 scientific papers, Sajedi reports that people ingest an estimated 39,000 to 52,000 microplastic particles each year. For those who rely on bottled water, that number climbs even higher, about 90,000 additional particles compared to people who primarily drink tap water.

According to Sajedi, the health risks are significant. Once inside the body, these small plastics can pass through biological barriers, enter the bloodstream and reach major organs. Their presence may contribute to chronic inflammation, cellular oxidative stress, hormone disruption, reproductive issues, neurological damage, and some cancers. Still, their long-term impacts are not fully understood, largely because of limited testing and the absence of standardised ways to measure and track them.

Sajedi says: “Drinking water from plastic bottles is fine in an emergency but it is not something that should be used in daily life. People need to understand that the issue is not acute toxicity—it is chronic toxicity.”

The second article in MedPage Today highlights the ubiquitous and insidious nature of micro- and nanoplastics. One of the authors (Meyer) is an emergency physician who believes it is now time to be warning patients about reducing exposure.

Teasing out the health impacts of micro- and nanoplastics requires some nuance. There is never going to be a randomised controlled trial: it is hard to conceive of a control group with no plastics exposure (given their ubiquity) and unethical to deliberately expose an experimental group to high-dose plastics. But waiting for perfect data risks ignoring an escalating health threat. Hence, much of what we know is by necessity extrapolated from animal studies and observational trials -- and there are multiple red flags.

In humans, studies are slowly emerging. In 2024, researchers followed patients undergoing carotid endarterectomy and found that those with microplastics in their plaque had a significantly higher rate of myocardial infarction, stroke or death 34 months later. More recently, decedent human brains from 2016 and 2024 were evaluated for microplastics: concentrations were significantly higher among individuals diagnosed with dementia compared to those without dementia (and plastic concentrations increased 50% from 2016 brains to 2024 brains, consistent with increasing environmental exposure). Last year, researchers at University of California San Francisco (UCSF) reviewed existing human and animal studies and found a suggestion of harm to reproductive, digestive and respiratory health in humans, as well as a possible link with colon and lung cancer.

All of this has been enough to convince Meyer that it is now time to start warning patients about microplastics. Although it would be impossible to avoid plastics altogether, there are some practical steps people can take to decrease their exposure.

To start (as per the first article), it makes sense to give up single-use plastic water bottles in favour of reusable steel or glass bottles. The water in plastic bottles has been found to contain 20 times more microplastics than tap water.

It is also a good idea to limit plastic in the kitchen, since we acquire many of our microplastics by eating and drinking them. This means using wooden cooking utensils and cutting boards over plastic ones, foil over plastic wrap, and glass food storage over plastic. If possible, avoid nonstick and plastic cookware. In situations where plastic containers are unavoidable, don't microwave food in them. And wash them by hand instead of the dishwasher, since heating plastic hastens its breakdown and chemical leaching.

At the supermarket, pack groceries in reusable cloth or paper bags, and try to avoid fruits and vegetables wrapped or packaged in plastic (admittedly challenging). And finally, limit ultraprocessed foods. Not only are they associated with increased mortality, obesity, chronic disease and malignancy, but they also come coated in plastic.

Could the demise of modern civilisation be caused by something we cannot even see?

For more information see: https://scitechdaily.com/scientists-warn-bottled-water-may-pose-serious-long-term-health-risks/
and
https://bit.ly/47TCyO3