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This post has been brewing in my brain for a few months now and I am finally sitting down, next to the fireplace and, of course, a dog, to put my thoughts down for you…dear reader.

I’m gonna go out on a limb here and guess that I’m not the only Xennial (someone born between 1975-1985) introvert who is struggling to find true connections in this day of age.

I’m probably not the only one who can go days (ok, let’s be honest…weeks) without talking to another human.

And it’s not that I don’t like other humans, I mean I did grow and birth a few…it’s just that I’m content. But am I?

It’s NEVER been an introverts world. NEVER. From the get-go, children are placed in classrooms and are rewarded for their contribution to the day. They are rewarded for raising their hand, speaking up, and for asking questions.

It never has been an introverts world.

As an introverted pastor’s kid in the 90’s, I remember sneaking into my parents room one night and finding a letter that a member of the congregation wrote to them. It read…

“Dear Pastor Jim and Barb,

Today during Sunday service, your daughter, Jackie, didn’t even smile back at me or offer to shake my hand. I just thought you should know.”

This still happens to this day. I give off the vibe of being a hardass, unemotional, or distant.

It’s always been easy to point out the societal negatives of introvert-ism, but let’s point out the beautiful positives of being an introvert .

Introverts:

• Make amazing entrepreneurs
• Are incredible authors and writers
• Get straight to the point and avoid small talk (thank you!)
• Love to build close relationships and make the bestest of friends
• Can carry on deep, meaningful conversations

As a Xennial and an introvert, I find this digital age even tougher to navigate. I lived an analog childhood, and my first experience with technology was my clear purple beeper in high school. I had 3-5 incredible close friends and we texted “80081355” to each other. I’m a memory bank for what life was like before the digital age, but am 100% self taught and have kept up with the fastest of millennials.

Xennial introverts are patient…who remembers waiting for your favorite song to come on the radio and hitting record on your cassette tape?

Xennial have a childhood free of social media or cellphones. I’m a little bias, but I believe I had the best childhood filled with climbing trees, ramping various things, rollerblading, swimming in random ponds, and drinking out of the hose.

There’s so many other great aspects of being a Xennial introvert…

Xennial Introverts:

• Have a love/hate relationship with social media. We can go a long time without posting, but we stalk our close friends who can’t.
• Can go to the bathroom without their cellphone.
• Are very aware if someone else is paying more attention to their cellphone than to you.
• Get offended if they are called a millennial.
• Don’t understand why you need to document your entire life on social media.

Challenges for Xennial introverts in this digital age.

• Xennial introverts hate the telephone (I mean why do people have to call you anyways? hehe). They remember when it was the only way to get in touch with someone, but are grateful for advanced technology like texting and Facebook messaging.
• Xennial introverts can go online when they need social interaction.
• Xennial introverts feel a false sense of community if they are a part of online groups.
• Xennial introverts are grateful, yet annoyed, that so many people play on their phone.

So how does a Xennial introvert survive in this digital age?

1. Xennial introverts need to be brave. You probably have a large comfort zone thanks to social media. You can hang out in your social media comfort zone all day and you love it. It’s warm and fuzzy…and lonely. It’s unbelievably lonely…but not at first. But after awhile, your introverted self starts to crave true, authentic human interaction. You must be brave and get out there and connect. Call an old friend up. Go out to coffee or tacos. But get your butt out of that comfort zone before you fall into a deep, dark, lonely hole.
2. Xennial introverts hate shallow socializing. You don’t hate people (yes you probably thought you did)! You just hate all the shallow small talk. You just want to dive right into talking about life goals, creative aspirations, dreams and beliefs in God. You scare people sometimes. Small talk is necessary to get into the meat of the conversation. I’ll be the first to admit that the reason I feel I don’t have many close friends is because I hate the “getting to know you phase”.
3. Xennial introverts need to challenge themselves by taking social media breaks. Put down the computer and phone and force yourself to go out. Think about where you met some of your closest friends. It probably wasn’t in your house. Whether you do a 6-week digital detox like I did, or you just take a weekend off of social media, you will find this to be a good challenge.

And, lastly, Xennial introverts can ramble on and on about being a Xennial introvert, so for now, I’m going to go ahead and sign off.

Much love from this introvert!

Jackie

Most adults experience back discomfort at some time in their adult life. Whether the cause is work-related, new exercise routine, or stress, back discomfort can be debilitating, stopping full participation in work or everyday activities. Well-functioning bones, joints, and muscles require strength and flexibility. Natural remedies for back discomfort can help to relieve the pain and to restore movement.

Let’s dive into what some of the best herbs, essential oils, supplements and lifestyle habits can be if you are suffering from back pain.

Herbs for Back Discomfort:

1. Valerian

Valerian helps to relax the nerves and muscles and can help ease spasms. Valerian has a pretty earthy taste to it. You can take it as a tea, but you might need to use a large spoonful of honey to mask the flavor. Valerian is best known as a sleep aid but it, also, is great as a antispasmodic herb.

The best way to take Valerian is by taking the tincture or tea. Here’s the recommended dosage below…

Tincture dosage: 1–4 ml, up to three times a day

Tea dosage: Decoction of 1 to 2 teaspoons of the dried root per 1 cup of boiling water, up to three times a day

*Avoid if taking any sleep inducing medication

2. St. John’s Wort Topical Oil

St. John’s Wort is excellent at reducing nerve inflammation and helps to soothe discomfort locally. It’s not recommended to use if you are pregnant, out in the sun, or on certain prescription medication.

I recommend using the macerated flowers on your back or the affected area a few times a day.

Essential Oils for Back Discomfort

Certain essential oils, just like herbs, can increase local blood circulation (known as rubefacient oils) and can be very beneficial in massage blends to help ease the discomfort. I, also, recommend taking a epsom salt bath with these oils too.

• Rosemary – releases tension in stiff and overworked muscles.
• Marjoram – warming and great for muscle spasms.
• Lavender – helps to ease tension and relax muscles.

How to Use:

• Topical. Add 10 drops of the essential oil to a Tablespoon of of almond oil. Massage on the area of concern.
• Bath. Take 2 cups of epsom salt and put in a glass jar. Add 10 drops of essential oil to the salt. Stir and pour into hot bath. Stay in the bath for at least 20 minutes.

You can purchase essential oils directly from me by going here.

Supplements for Back Discomfort:

• Vitamins B1, B6 & B12 taken together may help the relapse of back discomfort linked to vertebral problems.
• Proteolytic enzyme bromelain is an enzyme found in pineapple juice and in the pineapple stem. It helps to reduce discomfort and promotes faster regeneration of the muscles and bones.

Lifestyle Changes to Support Your Back:

• Stay active and do yoga to keep your spine flexible
• Sleep on a medium-firm mattress
• Wear flat shoes
• Stop smoking
• See a chiropractor regularly
• Check out the Alexander technique
• Look into acupuncture

When your immune system is working well, it becomes the frontline defense against toxins, environmental threats, and other harmful microorganisms. There are key nutrients and herbs that can help to bolster defenses and keep them in peak form. Today, I’m going to share with you my top 5 herbs for staying well and give you tips for using them.

But before we dive into all the herbal goodness, let’s talk a little bit about some nutrients and foods we can incorporate into our diet to keep us healthy all year long.

If herbs interest you, I have a brand new book, The Home Apothecary: Home Crafted Recipes Using Herbs & Essential Oils, that might interest you.

3 Immune Supporting Foods:

1. Probiotics. A healthy gut plays a vital role in supporting our immune systems. Our gut has a good number of healthy bacteria and also bad bacteria. When our bad bacteria outnumber the good, disease causing organisms gain a foothold on our health. Make sure that you eat a lot of “live” foods: yogurt, kefir, sauerkraut, kimchi and other lacto-fermented foods.
2. Anti-fungal Foods. Overuse of antibiotics or eating a high sugar/high carbohydrate diet can lead to an unbalanced gut flora. Foods that have anti fungal properties are: coconut oil (because of the caprylic acid in it) and cruciferous vegetables such as kale, cabbage and broccoli. Brussels sprouts, cabbage, radishes and arugula contain sulfur and nitrogen compounds (called isothiocyanates) which fight overgrowth and fungal issues.
3. Anti-microbial Foods. Mushrooms contain a soluble fiber known as beta-glucan. Beta-glucan enhances the action of bacteria destroying white blood sets and helps to boost immunity. Ginger is another food that has shogaols or gingerols which help to stimulate circulation and fight infection.

Top 5 Herbs for Your Immune System

1. Astragalus Root

Astragalus is a very popular Chinese herb that is primarily used as an adaptogen – which is a type of herb that helps the body to function during periods of stress, which can impact the immune system. Astragalus can be used as a daily remedy to build immune strength rather than to fight an acute immune issue.

It is most common to use the pressed roots of the astragalus roots which look like tongue depressors. I love to add these sliced roots to my bone broths, soups, stews and even marinara sauce. When you are ready to serve the food, you simply remove the astragalus and discard.

You can purchase powdered astragalus and add a teaspoon to some hot tea, smoothies, or homemade energy bars.

2. Goldenseal

Goldenseal is an American woodland, medicinal heirloom. Because of over harvesting, Goldenseal is on the United Plant Savers “At-Risk List” and should not be purchased from or gathered from the wild. The whole plant is used as medicine, but the roots or rhizomes are the most potent part.

Goldenseal contains several powerful alkaloids that are shown to be strongly antimicrobial against a range of pathogens.

Goldenseal should not be used daily as a tonic herb. It’s appropriate when the symptoms of a cold or flu move deeper into the body or become more serious. (basically when thick, green-yellow mucous are present).

Goldenseal can be used as a tea decoction, tincture, capsule, eyewash, gargle, and sitz bath.

Tincture and teas are the most common and used way to take Goldenseal and it is sold in an alcohol base or a alcohol-free (glycerin) base. I have no problem giving my kids the alcohol one. I, simply, add the dosage to a hot cup of tea, which allows much of the alcohol to evaporate.

Tincture ratios and dosage: 

• Rhizome and roots: 2–4 ml three times a day
• Leaf:  2-4 ml three times a day (higher doses can be considered because alkaloids are less concentrated in the leaves)

Tea dosage: 

• Rhizome: Decoction of 4–6 g of the rhizome per day in divided doses
• Leaf: Infusion of 2 teaspoons to 1 Tablespoon of the cut and sifted dried leaves per 1 cup of boiling water three times a day

3. Elderberry

Elder is one of the most popular and traditional immune system herbs. It’s berries are rich in antioxidants and it’s medicine is a powerful household remedy for colds and flus.

We have 2 elderberry bushes that yields a generous 5 gallon harvest for us once a year, that we freeze and use when we need it. Warning: the seeds and unripe series contain cyanogenic glycosides that can cause upset stomach. These glycosides are neutralized by cooking or drying.

My favorite way to take Elder’s delicious medicine, is through a honey syrup. You can make it by following this recipe, but if you have a hard time sourcing dried elderberries, you might need to purchase the pre-made syrup. This is the one that I recommend.

In my book, The Home Apothecary, I include 2 different elderberry syrup recipes!

4. Nettles

Nettles isn’t usually known for it’s immune boosting capabilities, but I’m including this powerful blood building herb in this list because of it is truly an immune-regulating herb.

It has a very high iron content, making it useful for those who struggle with iron-deficiency. It’s safe during pregnancy and postpartum and helps to promote breastmilk production.

Nettle is packed with vitamins, minerals and chlorophyll. Her sting is disarmed when you cook or dry the leaves.

My favorite way to use Nettle is in a tea or broth. I, always, throw a few handfuls of dried nettles in my bone broth to infuse it’s rich minerals into the healing soups.

For tea and tincture dosage, see below…

Tincture dosage: 2–4 ml, three times a day

Tea dosage: Infusion of 2 teaspoons to 2 Tablespoons of the cut and sifted dried leaves per 1 cup of boiling water, three times a day

5. Echinacea

We can’t forget to include Echinacea, also known as Purple Coneflower. Echinacea is primarily valued for it’s ability to shorten the duration of upper respiratory issues, but’s healing medicine goes far beyond just that.

Echinacea’s flowering tops can be sprinkled on salads for both flavor and display. It’s leaves can be juiced or added to green smoothies. The flowering tops of echinacea are a mirror of the chemical constituents of the roots, however the flowering tops contain volatile essential oil components that may help antioxidant and inflammatory response in the body.

I prefer to use echinacea as a short-term remedy for warding off colds and flue. It’s particularly beneficial when you are traveling or are around someone who is sick. You want to use echinacea right away — in the initial stages of a sickness. It helps to shorten the duration of a cold. Echinacea helps us to fight off the sickness quicker, so it should be taken during the entire duration of a cold.

There’s so many ways to take echinacea: tea, tincture, powdered root, flowering tops, capsules, compresses, and salves.

The most easiest and readily available way to take echinacea is tea or tincture.

Tincture dosage:  0.5 to 1 teaspoon three times a day. At the onset of cold and flu symptoms, double the dose during the first 24 hours.

Tea dosage: 3 to 5 grams a day of the recently dried root, prepared as a decoction, and ingested in divided doses. Use double the dose for fresh root.