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wellness Stinging Nettle A pain for gardeners, but a pleasure in the kitchen by Shelley Burns The stinging nettle (Urtica dioica) is a common plant native to Europe and North America. It thrives in moist, rich soil and often grows alongside rivers and trails. Even though the fresh plant does indeed sting when touched, it has many medicinal properties that have been valued for centuries. The nettle's sting comes from tiny hairs that cover its leaves and stems. They release a mixture of acids, histamines, and other chemicals that cause a painful rash and inflammation, and sometimes an allergic reaction, too. This plant can hurt you! But the good news is the nettle's venom is neutralized when the plant is boiled, dried, or soaked in water. The hairs themselves are soft and not dangerous on their own, so all parts of the nettle can be easily used for cooking or home remedies. Nettle is a very nutritive food. It is rich in vitamins A, D, and K, as well as calcium, chlorophyll, iron, magnesium, potassium, and silica. Magnesium helps reduce cramping and has a calming effect, and silica promotes strong hair, nails, and skin. It is because of the high silica content that you see nettle as an ingredient in many shampoos and other hair care products. Nettle tea can also be used topically as an astringent or to reduce oiliness and dandruff. Traditionally, nettle is used to clear toxins from the body, mainly as a diuretic or by assisting the function of the liver and kidneys. Supporting these organ systems helps your body work more efficiently and has a positive effect on the skin, which will become more radiant with fewer breakouts or blemishes. The plant's own inflammatory chemicals can help soothe inflammation from other sources in the body. One study found nettle could potentially reduce the symptoms of seasonal allergies by inhibiting some of the enzymes and neural pathways involved.1 These are the same pathways that can cause inflammatory skin reactions in conditions such as acne and eczema. Try taking nettle capsules, or dried nettle, during hay fever season to alleviate itchy, watery, and puffy eyes. If you are the adventurous type, put on your thickest gardening gloves and get ready to tackle the plant and pick the leaves. If you are not so adventurous, not to worry—nettle tea bags, nettle extract, and many other products are readily available! Try it out daily for a couple of weeks to see and feel the enjoyable effects of this wonderful plant. Nettle Tea Master herbalist Susun Weed recommends this herbal infusion to get the most benefit from nettle. Steep 4 nettle tea bags, or 1 cup of dried nettle, overnight in 1 quart of water. Strain the mixture the next day and you will be left with a rich, dark green, nutrient-dense liquid. This infusion can be used as a healthy drink (add honey or a few mint leaves for flavor, if you prefer) or rinse your hair with it for a beauty boost. Shelley Burns, a doctor of naturopathic medicine, completed studies at the Canadian College of Naturopathic Medicine and has certification in complementary and integrative medicine from Harvard University. She can be reached at the Executive Health Centre at 416-222-5880 or shelley.burns@executivehealthcentre.com. NOTE 1. B. Roschek et al., "Nettle Extract Affects Key Receptors and Enzymes Associated with Allergic Rhinitis," Phytotherapy Research 23, no. 7 (2009): 920–6. Get connected to your peers @ www.skincareprofessionals.com 9