Herbalism for Heat Waves
A few opportunities to connect with plants' cooling gifts
Oooof: there is a doozy of a heat wave that is about to come through the area where I live. Maybe that’s true for some of you, too.
There are the ways that heat waves are frustrating—there are some outdoor chores and tasks that simply can’t be done until it cools down, some of the plants in the garden are certain to struggle, and the physical discomfort from heat and humidity are real. But heat waves aren’t simply uncomfortable—all too often, they are downright dangerous.
At the suggestion of a very dear friend, I am going to write up a few ideas for ways that herbs and plant medicines can be a helpful ally when navigating excessive heat.
I will first focus on identifying a few herbs that typically aren’t too hard to access. Then, I will provide a few options for how the herbs can be prepared.
While these are in no way complete lists of all cooling herbs and all of their possible uses, it is my hope that they will nevertheless provide folks with a variety of possible entry points, so as to help them find one or more option(s) that work for them.
Please be vigilant about knowing the signs and symptoms of heat exhaustion and heat stroke, and know when you need to seek additional care. These are emergency conditions and should not be taken lightly.
Furthermore, please research the contraindications for any herbal remedies you use to make sure they are a good fit for you as an individual. I am focusing in this post on culinary herbs that are safe for most people, rather than diving into the world of low-dose medicinals… but each person has their own unique balance of allergies, contraindications, and considerations that need to be taken into account.
Practice due diligence, and be discerning about whether or not a certain herb or preparation is the right choice for you.
Do not feel pressured to use all the herbs in all of the ways. Use the herbs you have and/or can most easily access, and apply/use them in the way(s) that work best for you and your life.
And so, with no further ado:
A Few Herbs That Can Help Keep You Cool
For each plant friend, I will be providing a very brief sketch of some of the gifts offered by that plant.
Please look up specifics about what part(s) of each plant to use for topical and internal preparations: this information is intended to be a starting point.
Aloe Vera (Aloe barbadensis)
Herbal actions: Anti-inflammatory, antiseptic, antibacterial, humectant, laxitive, mucilaginous, blood sugar regulation
Energetics: Cooling, moistening
Notes:
Make sure aloe is prepared correctly for internal use before ingesting. Aloe leaves contain latex that is “likely unsafe in large doses” (https://www.mayoclinic.org/drugs-supplements-aloe/art-20362267): whole leaf preparations should be reserved for topical use, while “inner fillet” preparations are recommended for internal use.
Calendula (Calendula officinalis)
Herbal actions: Anti-inflammatory, antispasmodic, lymphatic, astringent, vulnerary, emmenagogue, cholagogue, anti-fungal
Energetics: Warming, drying
Notes:
Despite being energetically warming, calendula earns its place on this list because of how deeply healing it is for the damage caused topically and internally by excess exposure to sun and heat.
Along with chamomile, calendula is one of the gentlest plant allies you can work with: there are very few known contraindications for her use, and she is safe for use by most people.
Chamomile (Matricaria recutita and Chamaemelum nobile)
Herbal actions: Nervine, antispasmodic, carminative, anti-inflammatory, antimicrobial, bitter, vulnerary
Energetics: Cooling, drying
Notes:
I cannot overemphasize the healing gifts of chamomile, both internally and topically.
Along with calendula, chamomile is one of the gentlest plant allies you can work with: there are very few known contraindications for her use, and she is safe for use by most people.
Cilantro/Coriander (Coriandrum sativum)
Herbal actions: Antioxidant, anti-inflammatory, antifungal, blood sugar regulation, diuretic
Leaves: Cooling, drying
Seeds: Warming, drying
Notes:
The leaves are best suited for internal and topical preparations when cooling is the goal.
Hibiscus (Hibiscus spp.)
Herbal actions: Diuretic, hypotensive, anti-inflammatory, cardiotonic, astringent, cholesterol lowering, antioxidant, antimicrobial, and demulcent
Energetics: Cooling and mostly drying (but with some mucilagenous effects internally)
Notes:
The history of hibiscus in what are currently known as North and South America is interwoven with the history of African and African American resistance against white supremacy.
Lemon Balm (Melissa officinalis)
Herbal actions: Carminative, nervine, antispasmodic, antidepressant, diaphoretic, antimicrobial, hepatic
Energetics: Cooling, moderately drying
Notes:
If you are someone who tends to have trouble with irritability, anger, and/or nervous system regulation when you’re too hot, lemon balm can be an excellent plant ally for you.
Lemongrass (Cymbopogon citratus)
Herbal actions: Antimicrobial, antifungal, diaphoretic, antispasmodic, analgesic, anti-inflammatory, carminative, expectorant, nervine, diuretic
Energetics: Cooling, drying
Notes:
“Throughout the world, lemongrass is a popular beverage tea and everyday home remedy for some of the most common health complaints: headaches, stress, indigestion, insomnia, coughs, colds, and flu. In Brazil, the tea is a popular remedy for anxiety and insomnia. Lemongrass is combined with ginger in Jamaica to treat headaches, intestinal gas, and stress. In Ayurvedic medicine, lemongrass is used to aid digestion, relieve menstrual cramps, and expectorate phlegm.” — Juliet Blankespoor
Mints (Mentha spp.)
Herbal actions: (varies some species to species and cultivar to cultivar) Carminative, anti-inflammatory, antispasmodic, aromatic, diaphoretic, antiemetic, nervine, antimicrobial, analgesic
Energetics: Warming and cooling, drying
Notes:
“Peppermint is generally considered warming and derives its name from the peppery flavor of the leaf (if you chew on it). On the other hand, menthol, the chief chemical constituent of peppermint oil, is not only cooling but actually induces the sensation of cold.” — Juliet Blankespoor
Topical application of mint tea is one of my faves for inviting a cooling sensation.
Rose (Rosa spp.)
Flowers and buds: Nervine, astringent, anti-inflammatory, cardio-tonic, antimicrobial, diuretic, anticatarrhal, antianxiety, and aphrodisiac
Leaves: Astringent, diuretic, and antimicrobial
Rosehips: Astringent, antimicrobial, blood tonic, and nutritive
Energetics: Cooling, drying
Notes:
Currently, the multiflora rose is in full bloom here in western NYS. This is a non-native plant that doesn’t share well with others, so harvesting it before it develops hips (and seeds!) can help prevent its spread. If you know of somewhere where it is growing (and not sprayed with pesticides and herbicides)… grab your foraging bucket and some gloves to protect your hands and have at it!
Tulsi (Ocimum sanctum, O. tenuiflorum)
Herbal actions: Adaptogen, antioxidant, antidepressant, anxiolytic, antibacterial, antifungal, antiprotozoal, antiviral, carminative, diuretic, expectorant, galactagogue, anticatarrhal, immunomodulator, anti-inflammatory, hypotensive, antimutagenic, hypoglycemic, hypocholesterolemic, and radioprotective
Energetics: Mostly neutral; slightly heating and drying
Notes:
Like calendula, tulsi’s healing gifts are so profound that she’s earned her place on this list despite having slightly heating energetics.
Whether you want to focus on a single herb, or mix and match to make your own blends, these are all plant allies who can help you navigate a heat wave… but now comes the very important matter of what you can do with them.
A Few Ways of Preparing Herbs That Can Help Keep You Cool
Compresses
To make a compress:
Make a concentrated tea (oftentimes with a 1 : 1 herb : boiling water ratio by volume) with the herb or herbs you will be using.
The amount of herbs required for that ratio will not be accessible for many people: don’t let perfection get in the way of good. Make as strong of a tea as you can with the herbs you have access to.
Allow the tea to steep until it’s at room temperature: we are going for a concentrated solution, not for palatability.
For an even more cooling sensation, place the strained tea in the refrigerator to chill before using.
Soak a washcloth (or even a lightweight shirt, if significant cooling is needed) in the concentrated tea and apply to the back of your neck, any sunburned areas, or anywhere else in need of cooling.
Colloidal oats or a splash of apple cider vinegar can also be added to the tea for additional soothing, topical relief.
Culinary Uses
Listen: there are valid critiques against the healthist, classist, and ableist ways the phrase “food is medicine” is often wielded. So please know I do not stand by any of that prescriptive, judgy nonsense.
And also: the ancestral healing practices of communities around the world all echo the deep truth of the fact that the foods we eat can and do have a powerful potential impact on us—physically, mentally, emotionally, and spiritually. This is a truth that is at the root of kitchen witchcraft, not to mention many of the home remedies made by the elders and healers in our communities.
If cooking is accessible and/or joyful for you, incorporate some of the herbs mentioned above into your snacks, meals, and beverages!
Foot Soaks
Prepare a concentrated tea as described above in the “Compress” section.
Place in a container suitable for foot soaks; place the container on a towel, and your feet in the container. Soak for approximately 20 minutes.
Colloidal oats or a splash of apple cider vinegar can also be added to the tea for additional soothing, topical relief.
Sprays
Prepare a concentrated tea as described above in the “Compress” section. Add to a spray bottle to spritz on yourself as needed for a cooling boost. You can keep this in the refrigerator between uses.
A splash of apple cider vinegar can also be added to the tea for additional soothing, topical relief. Oats are not recommended for sprays, as they will clog the sprayer.
Teas (Infusions) and Ices
To prepare tea to drink (versus to soak), use 1-2 teaspoons of dried herbs or 2-4 tablespoons of fresh herbs per cup of hot water. Many folks double these amounts when making iced tea to account for the dilution impact of the ice.
For most herbs, a 10-minute steep time is perfect for medicinal infusions. Some folks prefer the gentler taste that results from a 3- to 5-minute steep time: you’ll want to find the balance of taste and healing strength that works for you.
Different herbs have different recommended temperatures and steeping times, and many seeds and roots are best simmered lowly while they steep… and also, “put herbs in hot water and wait” is a tried and true simple method that you really can’t go wrong with.
And yes: go ahead and freeze some of your tea! You can add this to your beverages and/or apply it topically.
(If you know at the onset it will be for topical use, you can make the extra-strength tea as described above in the “Compress” section.)
Again: this post is simply meant to be a starting point. Feel free to get creative with, learn about, and explore the medicinal plants that are already growing near you or that are present within your kitchen pantry… it may be that you already have cooling plant allies on-hand!
Central Sources for This Post:
Chestnut School of Herbal Medicine’s textbook for the Herbal Immersion Program
Complete Book of Water Therapy by Dian Dincin Buchman
Medical Herbalism: The Science and Practice of Herbal Medicine by David Hoffmann
Thank you for sharing your knowledge - I'll definitely be using the spritz tipand share this with others.