Medical Nutrition Therapy Archives

Tulsi: The Incomparable & Sacred Medicinal Herb

Love at first smell (and sight)

Absorbed in deep communion during a Plant Initiation Weekend, I was seeking to meet the spirit of Tulsi. A lovely spicy aroma began to envelop me, then I saw her. She was dancing. Green robes and gold swirled, moving and spinning a little like the ballerina in your first jewelry box. Tulsi danced in a shaft of gold-green light, clearly enjoying herself immensely.

She looked at me with a sparkle in her emerald eyes, and said “So, what shall it be today?”

I was smitten – enchanted – and remain so to this day.

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Introducing…Tulsi

Tulsi is a powerful medicinal and culinary plant. Also known as Holy Basil or Sacred Basil, it has been used for centuries in Ayurveda, which is a traditional system of medicine that includes yoga therapy that originated in India. In the ancient language of Sanskrit, the word “Tulsi” means “the incomparable one”.

This blog post will explore the integrative nature of Tulsi and how it can benefit your overall health and well-being. We’ll review the integrative biochemical properties as well as an Ayurvedic health and metaphysical perspective. Tulsi’s natural rhythms and abilities can synchronize with your own internal biological clocks, much like nature’s timekeepers, the solstice and equinox. Each of these aspects of The Incomparable One can help you to maintain a calm balance in our hectic modern world.

Biochemical & Genetic Properties of Tulsi

Tulsi holds immense spiritual significance. It also possesses a range of powerful biochemical properties. Let’s delve into Tulsi’s composition and explore its health-enhancing properties. Those properties create an impressive array of effects on your physiological systems.

Chemical & Genetic Composition of Tulsi

Sacred Basil contains numerous bioactive compounds that contribute to its therapeutic potential. It contains essential oils, flavonoids, tannins, phenolic compounds, and vitamins such as vitamin A and vitamin C. Its essential oil is a rich source of bioactive compounds, such as camphor, eucalyptol, eugenol, alpha-bisabolene, beta-bisabolene, and beta-caryophyllene. The complex composition of the plant taken in the whole form is what provides Tulsi’s unique range of benefits. The whole genome of Holy Basil is available, and sequence analysis suggests that compounds in the herb interact with genes for metabolite synthesis pathways in a variety of helpful ways.

Tulsi the antimicrobial, anti-inflammatory, antioxidant & adaptogen

Holy Basil leaf extract has topical and systemic antimicrobial-antibacterial properties. Due to the great variety of phytonutrients (plant nutrients), it acts as an adaptogen, meaning that it works in a variety of ways in a variety of pathways to establish or maintain homeostasis (balance).

A key reason for Tulsi’s widespread use is its potent antioxidant and anti-inflammatory properties. Flavonoids and phenolic phytocompounds have antioxidant activity, which helps combat oxidative stress and the damage caused by too many free radicals (oxygenated species naturally created by metabolism that the body clears – in part with an antioxidant-rich diet) in the body. By neutralizing excessive free radicals, Tulsi supports cellular health and so helps prevent various chronic diseases.

In addition to its antioxidant effects, Tulsi also exhibits anti-inflammatory properties. The active compounds (eugenol and linolenic acid, among others) in Tulsi help reduce inflammation by inhibiting the production of pro-inflammatory molecules in the body. This anti-inflammatory action can help calm symptoms associated with inflammatory conditions like arthritis and promote overall well-being.

Like other whole foods, Tulsi’s complex nutritional phytochemistry (plant-chemistry) creates a multifaceted profile of health-promoting properties. That’s what food-as-medicine is all about.

Tulsi in Ayurveda

The Ayurvedic system recognizes the holistic nature of health and well-being. Ayurveda and other holistic indigenous systems are the original integrative medicine – and the original food-as-medicine science. The elegant system of Ayurvedic nutrition relies on mindful seasonal whole-food eating and uses tastes (sweet, sour, salty, bitter, pungent & astringent) to balance the elements (earth, water, fire, air, and ether) within an individual. Tulsi is valued for its medicinal properties to support the mind, body, and spirit in a food-as-medicine approach.

Ayurvedic classification & actions

In Ayurveda, Tulsi is thought to promote longevity and rejuvenation, so it’s classified as a “rasayana” herb. It is also classified as a “tikta” herb, which means it has a bitter taste. It is considered “ushna” (hot) in potency.

These qualities make Tulsi beneficial for balancing the Kapha and Vata doshas (Ayurvedic constitutions). Doshas are the energies derived from elemental makeup responsible for an individual maintaining physiological, psychological, and whole-being balance. Tulsi is known to pacify (balance) excess Kapha and Vata. The plant is said to enhance the flow of prana, or life force energy, through the body, helping to promote physical and emotional well-being.

Metaphysics of Tulsi

Sacred Basil is believed to have metaphysical (beyond or outside material reality) properties and is a potent integrative medicinal herb. In Ayurveda Tulsi is considered to have a divine essence that can purify the mind, physical body, and soul.

Tulsi is a powerful tool for meditation as it helps to clear the mind and increase focus. It is associated with the element of fire, which represents transformation and purification in Ayurveda and other indigenous traditions.

Tulsi & Lakshmi

The plant is believed to have originated from the tears of the Hindu goddess Lakshmi and is an earthly embodiment of her divine energy of abundance, healing, beauty, and goodwill. It is often used in rituals to honor Lakshmi and to seek her blessings for wealth, prosperity, and good fortune. Sacred Basil is also associated with Lord Vishnu (the protector and defender of the universe in balance), who is believed to reside in the plant in the form of his consort, Lakshmi.

The story of Tulsi is closely linked to the important Hindu epic, Ramayana. In the story, Lakshmi is the wife of a demon named Jalandhar, who is eventually and dramatically defeated by Lord Vishnu. Lakshmi is heartbroken by the loss of her husband and curses Lord Vishnu. As a result of her curse, Vishnu is forced to take birth on earth as Lord Rama and undergo the trials and tribulations of mortal life. Later, Lakshmi and Lord Vishnu fall madly in love. So yes, it’s complicated but passionate.

Here they are.

Effects of Tulsi on Physiological Systems

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi in Integrative Medicine

Holy Basil’s complex biochemistry as well as its metaphysical benefits make it a compelling adjunct to a number of Western integrative therapies, in addition to being a central herb in Ayurveda.

Tulsi & Immune Health

One of the key benefits of Tulsi is its ability to strengthen and regulate the immune system. This herb contains powerful bioactive compounds that enhance the body’s natural defense mechanisms. Tulsi is rich in antioxidants, such as flavonoids and phenols, which help to neutralize harmful free radicals and reduce oxidative stress in the body. By reducing oxidative stress, Tulsi supports a healthy immune response and helps to protect against infections and diseases.

Additionally, Tulsi possesses antimicrobial and antibacterial properties that can help fight against various pathogens, including bacteria, viruses, and fungi. It acts as a natural immunomodulator, regulating immune function and promoting a balanced immune response. Regular consumption of Tulsi can strengthen your immune system and possibly improve your body’s ability to ward off illnesses.

Anti-cancer Properties of Tulsi

Research suggests that Tulsi may also exhibit anti-cancer properties, making it a valuable herb in cancer prevention and management. Studies have shown that Tulsi extracts can inhibit the growth and spread of cancer cells, and even induce apoptosis (programmed cell death) in certain types of cancer. The active compounds found in Tulsi, such as eugenol, rosmarinic acid, and apigenin, possess potent antioxidant and anti-inflammatory effects that can help protect cells from DNA damage and inhibit tumor formation.

Additionally, Tulsi has been found to enhance the effectiveness of conventional cancer treatments like chemotherapy and radiation therapy, while also minimizing their side effects. Its natural compounds can help protect healthy cells from damage and improve overall treatment outcomes. While more research is needed, Tulsi shows promising potential as an adjunct therapy in cancer prevention and treatment.

Tulsi, Stress & Cortisol

In our fast-paced lives, stress and anxiety seem to be the price of the full and busy lives we often lead. Fortunately, Sacred Basil can help us find balance and serenity amidst the chaos. Let’s delve into the use of Tulsi in managing stress and anxiety, exploring its impact on cortisol levels, weight management, polycystic ovarian syndrome (PCOS), and blood pressure.

When we experience stress, our adrenal glands release cortisol, a hormone with far-reaching effects on many of your body’s systems. Elevated cortisol levels can contribute to various health challenges, including weight gain, hormonal imbalances like PCOS, and high blood pressure. Tulsi’s adaptogenic action assists in regulating cortisol levels, promoting a healthy stress response, and restoring neurological and metabolic equilibrium.

Sacred Basil is also known to have an uplifting effect on mood and cognitive function. It can help improve focus, concentration, and mental clarity, making it an excellent herb for supporting healthful behavior change and overall mental well-being.

Additionally, Tulsi has shown promise in maintaining healthy blood pressure levels. Chronic stress and anxiety can contribute to elevated blood pressure, increasing the risk of cardiovascular problems. Tulsi’s adaptogenic properties aid in reducing stress and its impact on blood pressure, promoting a healthier cardiovascular system.

Beyond medicine, Sacred Basil also has benefits for skin, hair and overall beauty. You’ll find it in a range of beauty products. Given its myriad actions, it just makes sense.

Awarenesses & contra-indications

Tulsi is not to be taken by individuals who are pregnant or lactating. If you plan to take it to address an imbalance, it’s important to work with a qualified nutritionist or health professional who can advise you on how to use Tulsi within a comprehensive protocol. Generally, starting with a small amount to test your tolerance and gradually increasing the dose minimizes gastrointestinal or other potential issues. It’s important to consult with a qualified healthcare professional before incorporating Tulsi into your routine, especially if you have any underlying health conditions (like diabetes or heart disease) or are taking medications.

How to take Tulsi

The best time to take Tulsi is before any health issues discussed in the article begin. Like Ayurveda itself, Tulsi is a fantastic preventive agent, helping you stay calm and balanced in a world that’s anything but.

Incorporate Tulsi into your daily routine by enjoying a cup of Tulsi tea or adding fresh Tulsi leaves to your meals. If you make tea, remember to steep the leaves for 5-10 minutes to make a potent cup. Tulsi is delicious with chicken, and you can add fresh leaves to salads, dressings, soups, and stews.

You can also find Tulsi supplements or extracts available in various forms. A 4% Holy Basil extract has been used in dental health, sometimes in combination with other botanicals.

Tulsi is often offered in a compound with other botanicals for a specific aim, be it weight management or cancer prevention.

Holy Basil in supplement form (usually as a capsule) is most often used in a 500-900 mg daily dose and used for 1.5 to 3 months. You can find or make a tincture of Tulsi – meaning the leaves were soaked in a solvent like alcohol to extract the oils – and you take the liquid. Tinctures are often taken as drops under the tongue, but can also be added to water or made into an herbal cocktail.

Finally, the flower essence. A flower essence is an energy medicine often made by setting the plant in clean water in the sun for a period of time, then making dilutions with a solvent (brandy or vinegar) and water. Tulsi makes an especially lovely flower essence given its metaphysical profile.

We use flower essences in our meditative Plant Initiation Weekends.

Examples of Tulsi Products

Here are a few examples of products from a good manufacturer that a qualified nutritionist might suggest you try for either daily use or to address an imbalance. These products are from my Emerson/Fullscript supplement formulary (where you always get 25% off & free shipping with over $49).

Tulsi Bronchial Support Supplement Annie B Kay

Tulsi Immune Strong Supplement Annie B Kay

Tulsi Adrenal Nourish Supplement Annie B Kay

Your Next Steps

Tulsi, also known as Holy Basil, clearly encompasses a wide array of metaphysical, biochemical, Ayurvedic, and healing properties that make it a truly remarkable herb. From its profound spiritual symbolism to its scientifically substantiated benefits, Tulsi has captured the attention of health enthusiasts worldwide.

So, the real question now is – how are you going to use it?

As you reflect upon Tulsi’s metaphysical, biochemical, Ayurvedic, and healing properties, remember its profound value as a flexible holistic herb. It prompts us to slow down, reconnect with nature, and nurture ourselves on multiple levels. I hope Tulsi guides you in the pursuit of wellness, encouraging you to honor your body, nourish your mind, and cultivate a deeper sense of harmony in your lives.

Sources for this post

Upadhyay AK, Chacko AR, Gandhimathi A, Ghosh P, Harini K, et al. Genome sequencing of herb Tulsi (Ocimum tenuiflorum) unravels key genes behind its strong medicinal properties. BMC Plant Biol. 2015 Aug 28;15:212. doi: 10.1186/s12870-015-0562-x. PMID: 26315624; PMCID: PMC4552454.

Hasan MR, Alotaibi BS, Althafar ZM, Mujamammi AH, Jameela J. An Update on the Therapeutic Anticancer Potential of Ocimum sanctum L.: “Elixir of Life”. Molecules. 2023 Jan 25;28(3):1193. doi: 10.3390/molecules28031193. PMID: 36770859; PMCID: PMC9919305.

Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.

Prediabetes Symptoms – Here’s How it Feels

The last couple years have been tough. Through my challenging time, I had a personal experience of how prediabetes symptoms feel – I don’t recommend it. For me, it was the wake-up call I needed to refocus on lifestyle.

One indicator of how life is going generally is my eating – for years I had it together, surfing life’s ups and downs while my relationship with food was stable and happy. It helped that I work at a yoga center famous for its healthful food, and that I’ve studied nutrition for almost 30 years (still fascinated!). Being an “expert” actually heightens the misery – I’m sure many of you know of what I speak.

Over the past two years, when I realized several of those big life fears (I watched the love of my life die, quick and gruesome…then…he came back to life! wait, wha?), the place that slipped was eating (of course!). In my despair, movement-related self-care was also just too hard to keep up. I moved a little but not enough – and I just could not find the joy I always felt with dance, movement and fitness.

Through this time, my A1c crept up. While I know in great detail how to address it (hello, moderating carbohydrates and moving more) it hasn’t been easy. My progress until now has been rather slow. One thing that I’ve experienced (I think) is how someone feels when their blood sugar is on what I call the blood sugar roller-coaster, giving you prediabetes symptoms. It is a profound feeling and impacted nearly every moment of my day, and has a set of unhelpful thoughts attached.

Prediabetes Symptoms

While many people with prediabetes do not have symptoms, here are a few that can happen.

Fatigue. First, you’re tired. Really tired and unmotivated. It’s hard to comprehend a reason to get up and out of bed, and why-botherism is right there, pretty much all the time. There are moments of light, but mostly grey. Tired and unmotivated.

Unwellness. Then, you feel sort of crummy. Most of the time. Low energy and achy deep inside for no real reason.

Increase Thirst & Urination. I’ve always been a water drinker and didn’t notice this one, but some folks do.

Weird things begin to happen physically – blurred vision, skin things, digestive things, that have never happened before and don’t help with moving forward.

Cravings. For me, eating my favorite comfort/trigger foods (starch for me – mashed potatoes) became a heightened experience. I got trapped in a familiar cycle of emotional eating – stress, think of mash potatoes – eat mashed potatoes, overeat mashed potatoes – wish I hadn’t eaten mashed potatoes as I feel over-full.

What to Do if You Have Prediabetes Symptoms

Get ye to your doctor. Have labs drawn. According to the Centers for Disease Control and Prevention (CDC), more than 1 in 3 Americans have prediabetes, and 90% of those that don’t know it.

Know that it’s action time.

Gather helpers. My counselor/therapist – weekly through the worst of it, gave me someone to get into the muck with – to go deep deep into my fears and feel them, honor them. I could never have moved on or begun to release my fears around losing my dude without her.

Find yourself a good dietitian. Every town has at least one excellent dietitian – that’s is the right fit for your personality and pocketbook. More dietitians take health insurance, and more dietitians also offer premium services like custom fitness routines, custom meal plans, and seriously regular meetings.

What is Prediabetes Anyway?

Prediabetes is when you begin to have problems with your blood sugar but you are not quite to the place of having a diagnosis of diabetes. It is action time, my friend.

Specifically, by the numbers, prediabetes is when:

A1c (a measure of blood sugar over several months) between 5.7 -6.4%
A fasting blood glucose of between 100-124 mg/dL

There are other indicators, like an oral glucose tolerance test, blood lipid levels that can also point to your risk of having prediabetes.

Here is a quiz on risk factors from the American Diabetes Association.

Why do I say it is action time? Because you can change it.

Update – My Story

At times, progress seemed a game of inches – sort of exasperating. It does, as you might imagine, heighten the excitement to also be an expert in the field. That’s where self-compassion comes in. Then, as I tried to show up for my own life, and my family’s life, over and over day after day, it began to slowly shift. I had a great leap forward – normal labs! Now, I’m feeling better, eating better. My mindset is better and I’m heading in the right direction. I just show up, over and over, and participate in my own life (I wasn’t for a while). Recovery is one step forward, one step back. Sometimes it’s two steps forward, one step back and I do my best to notice and celebrate that.

Everyone, when it comes to health and well-being, has both unique challenges and resources. I am not recovering without support and friends. I have support from the medical community – I live in the great state of MA – a place that attempts to provide care for all – and that care for me (and my husband) has been nothing less than life-saving. I have access to mental health and physical health care.

Take Your Next Step

As part of my healing and hopefully helping, I am now in private practice – both telehealth and face-to-face in Great Barrington, MA. Find out more about my personal lifestyle coaching.

Tell Me

What’s your story? What are the challenges and resources you have to heal your life? I want to know!

What is Medical Nutrition Therapy? Real Food As Medicine

We are in the era of the nutritionist. There is so much confusion around food and nutrition, and so much wacky advice flying around. This while Americans are just not able to make it to the basics of healthful eating. Nutrition-related chronic diseases continue to be the primary health issues, and each of us has our own variation of health and disease.
Because we are in a time when so much that sounds like nutrition is actually marketing and bluster, and so many who call themselves experts are so far from it, confusion reigns. Enter RDNs (Registered Dietitian Nutritionists) and MNT (Medical Nutrition Therapy). If you know me, you know that I am a mind-body therapist – I use things like meditation and gentle yoga practice as tools to help us cultivate the best of ourselves, and soothe us as we gather our courage and strength to sing our song, to sing our note.

What is MNT?

There is a large body of evidence that tells us how to manage a range of health and medical conditions with food and nutrition. MNT, or medical nutrition therapy, uses that evidence and through a qualified therapist, translates that evidence into healing. While there is a range of nutritionists operating today, with various levels of education and experience, and I honestly believe there is room for everyone, I am partial to those who have a 4-year science degree and access to the Academy of Nutrition and Dietetics Knowledge Center for working with people with a medical condition. I am biased for sure, being one who sweated through all that nutritional biochemistry and worked in an ICU (intensive care unit of a hospital) writing TPN (total parenteral nutrition) orders to keep people alive until they could eat. Then I taught at Kripalu for nearly a decade, watching how mind-body used skillfully helped people with the will and knowledge transform. The combination of clinical skills and experiential practice are, in my opinion, the sweet spot when it comes to healing nutrition-related issues.

What conditions are we talking about?

There are guidelines for a range of medical conditions. Those I am well-versed in include:

Weight gain – from adolescents to adults, and family-based, for any reason
Eating Disorders, emotional eating and disordered eating
Unexpected weight loss due to cancer, HIV/AIDS or other chronic condition
Pre-diabetes and diabetes
Cancer – prevention, management and prevention of recurrence
Heart Disease – prevention, management
High Blood Pressure
High Cholesterol
Digestive approaches to auto-immune conditions (Fibromyalgia, Rheumatoid Arthritis, and others)
Digestive distress due to:
- Irritable Bowel
- Crohn’s Disease
- Colitis
- Constipation
- Reflux/Heartburn
- Food Intolerance (lactose-intolerance, gluten, and others), and Allergies

I use an individualized approach. That includes an initial assessment of nutrition-related symptoms and medical history, review of nutrition-related labs and reports, and development of a custom way of eating that you enjoy and that adheres to evidence-based practice.
We then co-create a plan to get there – your way. There is no such thing as failure, no such thing as relapse in this world – but there is learning, through loving self-compassion, how to navigate your life in its fullness. It’s a dance of mindful skillful effort, and surrender (that’s yoga!).

Within that list, do you specialize?

While I can help address any of these conditions, and they all have relating threads, I particularly like to work with weight, women in midlife, and digestive issues. I have also had a personal experience with cancer, so helping people with that interests me.

How much does it cost?

Depends. I am a licensed nutritionist in the state of Massachusetts. If you have a medical condition and live in the great state of Massachusetts, or another state that does not have state licensure, it is worth it to give your insurance company a call to see if our work together can be reimbursed. For this, you will likely need a referral from your primary care doctor.
If you are not insured, in another state with licensure or your insurance doesn’t cover, then you are what clinicians call private pay. It’s likely that our work together could be included in your health spending account if you have one.
Bottom line, if you value your energy level and lifestyle, it’s worth it to have a skilled coach to help you move forward.
My rates are $150/hr, and most people I work with do an initial assessment, then a half-hour twice monthly for 2 months, then monthly for 4 months.

Tell me about telehealth

I’ve partnered with a practice-management group called Healthie. They provide an interface for us to work through, including journaling, billing and video conferencing. So, we can meet face to face in the comfort of your own home! I think telehealth is part of the future of medicine, and I am excited to be part of it.
Ready to make the change? Let’s do it – Make an appointment now .
Questions? I’m all ears.
Be well,
Annie