musculoskeletal system

It's-never-too-late-to-start-with-strength-training

It's never too late to start with strength training  

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An interesting new joint study by scientists from the UK, Canada and the USA, published in the journal Frontiers in Physiology, finds out that building muscle mass in the seventies and eighties of a person's life is possible for both non-trainers and masters of sport. Researchers from the University of Birmingham compared masters of sport aged 70 and 80 - athletes with a lot of experience and great physical shape, with non-training older people. Regardless of previous levels of preparation, the ability of adults to create new muscles is the same. This inspiring news is an important reminder that it is never too late to step into the gym and sport is great activity at any age. <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6728413/" target="_blank" data-ref="Comparable Rates of Integrated Myofibrillar Protein Synthesis Between Endurance-Trained Master Athletes and Untrained Older Individuals" rel="noopener">[ref. 1]</a>&nbsp;

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As stated in the study,

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'Our findings show that long-term highly active athletes who typically perform 4-5 sessions of structured endurance training per week (8 hours in total) showed no greater capacity to increase iMyoPS compared to the healthy adult control group without a history of endurance training.'

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The team, led by Dr Lee Breen, compared each participant's resting conditions and follow-up exercises over a 48-hour period by focusing on integrated myofibrillary protein synthesis (iMyoPS). Initially, the researchers believe that experienced athletes will have an increased ability to build muscle compared to their sedentary peers. Surprisingly, it turns out not to be the case.

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The results also illustrate expected outcome. For example, athletes show higher markers of strength, VO2max (the maximum oxygen consumption rate measured during exercise with increasing intensity) and overall conditioning. The purpose of this study was to find out whether older people without sports training and habits can build muscles at the same rate as their peers with accumulated sports experience.

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This study clearly shows that it doesn't matter if you haven't trained regularly your whole life, you can still benefit from strength training and sports in general whenever you start.

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Obviously, the long-term inclusion of sport in everyday life, together with good nutrition, is the best approach to achieving good health. But even if you try sport activities later in life, it will help slow down the weakness associated with ageing and muscle damage. This is especially important and useful for both menopausal women and men over 50 years old, in which a number of factors cause a decrease in bone and muscle mass, weight loss and decreased muscle tone. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6279907/" target="_blank" data-ref="Effects of Resistance Exercise on Bone Health" rel="noopener">[Ref. 2]</a>&nbsp;

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Other-Benefits-of-Strength-Training-for-Health

Other Benefits of Strength Training for Health 

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<ul><li style="font-weight: 400;" aria-level="1"><h3>Reducing the rate at which you lose muscles as you get older (the condition is called "sarcopenia").</h3></li><li style="font-weight: 400;" aria-level="1"><h3>More energy and vitality.</h3></li><li style="font-weight: 400;" aria-level="1"><h3>Facilitating weight management.</h3></li><li style="font-weight: 400;" aria-level="1">Stimulation of the production of synovial fluid in the joints.</li><li style="font-weight: 400;" aria-level="1"><h3>Reducing symptoms of rheumatoid arthritis and fibromyalgia.</h3></li><li style="font-weight: 400;" aria-level="1"><h3>Reduction of inflammation and pain from immobilization or problems. with the musculoskeletal system.</h3></li><li style="font-weight: 400;" aria-level="1"><h3>Improving glucose control.</h3></li></ul>

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Instead of trying to convince you with words, we will just show you this photo. Sometimes an image speaks more than a thousand words. Maybe we should try to remember that "it's never too late", and there are no impossible things for the human willpower!

It's never too late to start with strength training - see why

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Бетина Цветкова

Physical-activity-and-brain-health

Physical activity and brain health

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Physical activity has been central to the life of our species for most of its history and thus shaped our physiology during evolution. However, only recently have the health effects of sedentary lifestyles and calorie-rich diets become clear.

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It is also recognized that lifestyle and diet can cause epigenetic modifications that change the structure of chromatin and gene expression, thereby causing even hereditary metabolic results. Many studies have shown that physical activity can reverse at least some of the unwanted effects of a sedentary lifestyle and can also contribute to slowing brain aging and degenerative pathologies such as Alzheimer's disease, diabetes and multiple sclerosis.

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The most important thing in today's topic is that physical activity improves cognitive processes and memory, has analgesic and antidepressant effects and contributes to human wellness and better physical and mental health. [ <a href="https://www.mdpi.com/2073-4425/10/9/720" target="_blank" data-ref="Physical Activity and Brain Health" rel="noopener">[ref. 1]</a>&nbsp;]

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Brain-Biology-and-Growth

Brain Biology and Growth 

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Regular sports practice really changes brain biology, but regular walks in the park or neighborhood doesn't count for it. In particular, exercise of an aerobic nature such as cardio successfully changes the brain for the better and improves its functions.

Neuroplasticity---what-is-it

Neuroplasticity - what is it 

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Contrary to what some people think, the brain is a very plastic organ. This is not a new concept &ndash; brain plasticity or "neuroplasticity" of the brain have been studied since the last century. In the 20th century, the question of how information is stored in the brain stimulated a long-term study that focused on the properties of synaptic transmission. With the publication in 1949 of the work "Organization of Behavior", the Canadian psychologist Donald Olding Hebb formulated a theory about possible neural mechanisms of learning and memory.

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Later came the first evidence linking short-term plasticity to behavioral modifications, as well as scientific data on another form of sustainable synaptic plasticity called metaplasticity. [&nbsp;<a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6400842/" target="_blank" data-ref="The Impact of Studying Brain Plasticity" rel="noopener">[ref. 2]</a>&nbsp;] Metaplasticity, also known as synaptic plasticity, is a newly discovered phenomenon that involves activity-dependent changes in neural function that modulate synaptic plasticity.

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Surely at least we can say that there are two types of brain neuroplasticity,:

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<ul><li> &nbsp; &nbsp; &nbsp; Functional plasticity: The brain's ability to move functions from a damaged area of the brain to other undamaged areas</li><li> &nbsp; &nbsp; &nbsp; Structural plasticity: The brain's ability to actually change its physical structure as a result of learning</li></ul>Every day, not only new neural connections are formed, but also new cells in important areas of the brain. One key area is the hippocampus, which is involved in learning and memory and regulates negative emotions.

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A molecule called neurotrophic factor (or BDNF) extracted from the brain helps it produce neurons or brain cells. A variety of aerobic and highly intense interval trainings have been shown to significantly increase BDNF levels [&nbsp;<a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7586385/" target="_blank" data-ref="Role of Lifestyle in Neuroplasticity and Neurogenesis in an Aging Brain" rel="noopener">[ref. 3]</a> , &nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/31440144/" target="_blank" data-ref="Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain - PubMed" rel="noopener">[ref. 4]</a>&nbsp;].

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There is evidence from animal studies that these changes are at the epigenetic level. This means that these behaviors affect how genes are expressed, leading to changes in neural connections and function.

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Moderate exercise also has anti-inflammatory effects, regulating the immune system and excessive inflammation, which is the basis of many chronic diseases and conditions [&nbsp;<a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7147972/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 5]</a> ] [&nbsp;<a href="https://www.herbal-organic.com/en/pubmed/Exercise_Promotes_Neuroplasticity_in_Both_Healthy_and_Depressed_Brains_An_fMRI_Pilot_Study_28828187" target="_blank" data-ref="Exercise Promotes Neuroplasticity in Both Healthy and Depressed Brains: An fMRI Pilot Study. | Herbal &amp; Natural Medicine" rel="noopener">[ref. 6]</a> ]. Given the important place that neuroscience acquires in the potential role of inflammation in anxiety and depression, this knowledge can be very useful to us.

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Last but not least, there is evidence of the positive effects of sports on the neurotransmitters dopamine and endorphin. These are brain chemicals that send signals between neurons. Both are associated with positive mood and motivation, improved concentration and enthusiasm for new activities.

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Physical activity improves clinical symptoms of anxiety and depression 

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Scientists have studied the effects of exercise on measurable brain function and symptoms of depression and anxiety. The results unequivocally show that exercise improves memory function, cognitive performance and academic performance. Studies have also shown that regular physical activity has a moderate effect on symptoms of depression, even comparable to psychotherapy.

Sport directly affects the health of the brain and all our organs. It has a beneficial effect on cognitive health and contributes to unique characteristics such as neuroplasticity. Besides all other benefits, physical activity also supports our mental health, not only the waistline measure. So if you want to preserve your memory and cognitive function, focus on sports right now.

How exercise improves brain biology and protects against damage

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How exercise improves brain biology and protects

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Image by <a href="https://www.pexels.com/@mareefe" target="_blank" rel="noopener">Mareefe</a> from <a href="https://www.pexels.com" target="_blank" rel="noopener">pexels</a>
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Sideritis Scardica is one of the most famous herbal wonders of Bulgaria. It has a strong antioxidant, anti-inflammatory, anti-anemic effect and provides a lot of valuable substances to support immunity and alkalization of the body. Floral, citrus, sweet and slightly earthy notes are intertwined in this feast for the senses, for which we will tell you more in the following lines.

Mursalski-tea---what-it-really-is

Mursalski tea - what it really is

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Mursalski tea is called the "tea of longevity" and is extremely valuable in terms of composition - it provided many useful plant pigments, essential oils, minerals, thanins and other components. It is probably one of the secrets of the longevity of the people inhabiting the Rhodope Mountains in Bulgaria, along with yogurt and spring water.

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But what is so special about this tea and why is it worth trying it?

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Mursalski tea (Sideritis scardica, Mountain tea) is prepared from dried leaves and flowers of Sideritis plants. This tea is abundant in flavonoids, terpenes and essential oils, iridoids, coumarins and sterols and does not contain any caffeine.

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The name "Siderritis" is derived from the Greek word "sideros",which means "iron". In the ancient past, "Sideritis" was a common reference to plants used to treat wounds caused by iron weapons during battles.&nbsp;

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The raw material for Mursalski tea "Sideritis Scardica" grows in Bulgaria on plantations whereas total area is no more than 30 kilometers. Therefore, it is considered rare and quite valuable - it is also listed in the Red Data Book of the Republic of Bulgaria. [ref.1] The plant used to make the tea is located on rocky slopes at an altitude of over 1000 meters. It was found that Mursalski tea with excellent qualities grows at an altitude of over 1200 metres.

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Although many people in the West are not familiar with Sideritis Scardica, it has been used for centuries in the Balkans, in Greece and parts of the Mediterranean, where it grows in the wild. In different countries it is known by various names, including Mountain Tea (common name), Μαλωτίρα (Greece), Mursalski Tea - Mursalski Tea (in the Rhodope region of Bulgaria), Pirin Tea - Pirin Tea (in the Pirin region of Bulgaria), Ironwort, Shepherd's Tea, Bergtee (Germany) and others.

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As for the taste and aroma, tea has a very strong and specific sweet taste. When prepared, there are also light mint notes that give it a tonic finish. The aroma is pleasant and light, without intrusiveness, which is typical for black tea for comparison.

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An interesting fact about Mursalski tea is that it has long been used by rhodopean locals, who are known for their longevity, good health and vitality. In addition to its tonic effect, Mursalski tea also has a general strengthening, anti-anemic, antimicrobial and anti-inflammatory effect. This tea helps to reduce blood pressure and thereby reduces the risk of heart attack and stroke. Some of its ingredients can help prevent the development of cancer cells and the development of atherosclerosis.

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Dr. Anatoly Alikowski, a urologist from the town of Smolyan, has repeatedly spoken out in support of Mursalski tea. [ref. 2] In his medical studies, Dr. Alikowski identified the beneficial effect of the protected Sideritis Scardica plant in the following health problems:

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<ul>
<li style="font-weight: 400;" aria-level="1">Acute and chronic bronchitis, laryngitis</li>
<li style="font-weight: 400;" aria-level="1">Acute colitis and chronic gastritis</li>
<li style="font-weight: 400;" aria-level="1">Food poisoning</li>
<li style="font-weight: 400;" aria-level="1">Кdney urate stones and stones, renal failure</li>
<li style="font-weight: 400;" aria-level="1">Prostate cancer</li>
<li style="font-weight: 400;" aria-level="1">Infertility in men and women</li>
</ul>

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<figure><img class="tinyMCEImg" src="https://d20hztklr4qnvi.cloudfront.net/597c1618-2019-4fb7-8f9f-f8c4f797bd96_middle.jpg" border="0" alt="">
<figcaption>Image by <a href="https://www.pexels.com/@olenkasergienko" target="_blank" rel="noopener">Olenka Sergienko</a> from <a href="https://www.pexels.com" target="_blank" rel="noopener">pexels</a></figcaption>
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Useful-components-of-Mursalski-tea

Useful components of Mursalski tea

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Mountain tea is extremely popular in the Balkans and is most often used in the autumn-winter season in colds, flu and other viruses. The infusion of above-ground parts of S. scardica is mainly used as an expectorant to treat bronchitis and bronchial asthma, cold, pulmonary emphysema and angina pectoris. Tea aids digestion, the immune system, can relieve mild anxiety and acts as a strong antioxidant in the body. It also acts as an anti-inflammatory agent. [ref.3,4,5]

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Mursalski tea also has many other beneficial properties due to its composition. Its vitamin profile is really unique and is very effective in the treatment of chronic diseases. Back in time in Ancient Egypt, local healers have successfully used it as a means of treating infertility in men.

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Next, here is the full composition of Mursalski tea, that provides these extensive benefits for the body:

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<ol>
<li style="font-weight: 400;" aria-level="1">Flavonoids - the main active substances with antimicrobial and antioxidant effect in Mursalski tea, which contributes to its beneficial effect. They help with a powerful purifying effect, contribute to the removal of toxins, allergens, poisons from the body and improved overall detoxification.</li>
<li style="font-weight: 400;" aria-level="1">Vitamins E, C, D - key vitamins for the health of the immune system in any season and especially in the autumn and winter months, when it is difficult to get our vitamin D from the sun.</li>
<li style="font-weight: 400;" aria-level="1">Essential oils - essential oils in Mountain tea consist of numerous dominant compounds, mainly monoterpenes and sesquiterpenes, which help improve the transfer of oxygen into the body and protect at the cellular level;</li>
<li style="font-weight: 400;" aria-level="1">Amino acids - contribute to improving mood, cognitive abilities, digestion and maintaining acid-base baalnce.</li>
<li style="font-weight: 400;" aria-level="1">Twenty-three (23) minerals and trace elements: iron, copper, selenium, sodium, zinc, potassium, iodine and others of key importance for hormonal balance, nervous and brain system, musculoskeletal system and proper growth and development.</li>
<li style="font-weight: 400;" aria-level="1">Tannins - increase the elasticity of blood vessels and veins and support normal digestion.</li>
<li style="font-weight: 400;" aria-level="1">Iridoids - natural antiseptics that help fight bacteria and viruses, protecting the body from oxidative stress and cellular damage.</li>
<li style="font-weight: 400;" aria-level="1">Phenols - some species have neuroprotective action, help prevent cardiovascular disease, cancer and dementia.</li>
</ol>

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Important-areas-of-action-of-Sideritis

Important areas of action of Sideritis

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The species Sideritis has been widely studied by the scientific community in different countries. An animal study conducted in Southeastern Europe and Turkey with the participation of Bulgarian scientists explores the antioxidant effects of those species. The results show that Sideritis has protective chemical properties that fight cancer-inducing cell damage. [ref.6]

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Another study proves prevention against Aβ-induced memory disorders through herbal extracts of Sideritis scardica and Sideritis euboea in APP-tg mice. [ref.7] Sideriitis has been proved very effective against common and dangerous strains of bacteria and fungi, such as E. coli, Staphylococcus and Candida. [ref.8] And perhaps the most interesting field of action in which Sideritis can fit is in the treatment of Alzheimer's disease, both as a cure and as a prevention. Sideritis scardica extracts demonstrate pharmacological activity against the characteristics of Alzheimer's disease, which may be of an exceptional benefit in reducing or limiting cognitive decline in patients. [ref.9]

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How-to-prepare-Mursalski-tea

How to prepare Mursalski tea

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There are several important factors to consider when preparing &nbsp;Mursalski tea – water quantity and brewing time. We will show you two different techniques - the first is for quick boiling, and the second is a more complexed procedure for maximum therapeutic effect.

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Regardless of the method of preparation, in no case should you prepare the tea in a microwave or heat the water in such an appliance. The reason is that the preparation of tea in this way destroys all useful nutrients in the plant. Water heated in a microwave does not allow to achieve the necessary boiling and soaking time. Our recommendation is to use spring water to make the tea and also you should avoid using tap or distilled water.

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Here are the two methods of preparation to try at home:

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<ul>
<li style="font-weight: 400;" aria-level="1">Quick method of preparation (for 2 cups of tea): In a stainless steel saucepan or glass boil 2 cups of spring water. Add 1 to 1-1/2 sprigs of tea. Cook for 30 seconds and turn off the heat. Leave for 5-7 minutes before drinking.</li>
<li style="font-weight: 400;" aria-level="1">Traditional brewing method (for 2 cups of tea): In a stainless steel saucepan or glass boil 2 cups of spring water. Add 2 sprigs of tea. Cook for a minimum of 2 minutes or a maximum of 5 minutes. Turn off the heat and let the tea in for 20 minutes before drinking.</li>
</ul>

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Optionally, you can add cane sugar, honey or other natural sweetener for more sweetness.

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<figure><img class="tinyMCEImg" src="https://d20hztklr4qnvi.cloudfront.net/cf93f306-2c9e-47e7-a4d6-0869a112477e_middle.jpg" border="0" alt="">
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Contraindications-to-Mursalski-tea-consumption

Contraindications to Mursalski tea consumption

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Product stems growing in ecologically clean areas do not contain harmful substances such as pesticides and nitrates, which can cause an allergic reaction or poisoning. However, individual reactions after taking Mursalski tea may occur - if there is discomfort, skin rash, digestive disorder, dizziness or any other reaction, you should avoid consuming it.

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Fortunately, such reactions are quite rare, and tea can be used by almost all except hypertensive patients.

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But perhaps most importantly, Sideritis scardica also occurs at our latitudes and we should appreciate this sacred gift for good health and longevity.

Sources-used

Sources used

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<ol>
<li style="font-weight: 400;" aria-level="1">Pirin Tea (Mursal Tea), Red Book of the Republic of Bulgaria Volume I - Plants and Mushrooms <a href="http://e-ecodb.bas.bg/rdb/bg/vol1/Sidscard.html#map" target="_blank" rel="noopener">http://e-ecodb.bas.bg/rdb/bg/vol1/Sidscard.html#map</a> </li>
<li style="font-weight: 400;" aria-level="1">Dr. Anatoly Alikowski pointed out the wonders of Mursal tea, April 28, 19 <a href="https://glasnews.bg/zdrave/d-r-anatoli-alikovski-posochi-chudesata-mursalskiia-chai-367403/" target="_blank" rel="noopener">https://glasnews.bg/zdrave/d-r-anatoli-alikovski-posochi-chudesata-mursalskiia-chai-367403/</a> </li>
<li style="font-weight: 400;" aria-level="1">Effects of Gamma-Irradiation on the Antioxidant Potential of Traditional Bulgarian Teas <a href="https://www.herbal-organic.com/en/pubmed/Effects_of_Gamma_Irradiation_on_the_Antioxidant_Potential_of_Traditional_Bulgarian_Teas_30428206" target="_blank" rel="noopener"> https://www.herbal-organic.com/en/pubmed/Effects_of_Gamma_Irradiation_on_the_Antioxidant_Potential_of_Traditional_Bulgarian_Teas_30428206</a></li>
<li style="font-weight: 400;" aria-level="1">Dietary burden of phenolics per serving of "Mountain tea" (Sideritis) from Macedonia and correlation to antioxidant activity. <a href="https://www.herbal-organic.com/en/pubmed/Dietary_burden_of_phenolics_per_serving_of_Mountain_tea_Sideritis_from_Macedonia_and_correlation_to_antioxidant_activity_21941904" target="_blank" rel="noopener"> https://www.herbal-organic.com/en/pubmed/Dietary_burden_of_phenolics_per_serving_of_Mountain_tea_Sideritis_from_Macedonia_and_correlation_to_antioxidant_activity_21941904</a></li>
<li style="font-weight: 400;" aria-level="1">Żyżelewicz D, Kulbat-Warycha K, Oracz J, Żyżelewicz K. Polyphenols and Other Bioactive Compounds of Sideritis Plants and Their Potential Biological Activity. Molecules. 2020;25(16):3763. Published 2020 Aug 18. doi:10.3390/molecules25163763 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464829/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464829/</a> </li>
<li style="font-weight: 400;" aria-level="1">Aneva I, Zhelev P, Kozhuharova E, Danova K, Nabavi SF, Behzad S. Genus Sideritis, section Empedoclia in southeastern Europe and Turkey - studies in ethnopharmacology and recent progress of biological activities. Daru. 2019;27(1):407-421. doi:10.1007/s40199-019-00261 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6593022/" target="_blank" rel="noopener"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6593022/</a></li>
<li style="font-weight: 400;" aria-level="1">Hofrichter J, Krohn M, Schumacher T, et al. Sideritis spp. Extracts Enhance Memory and Learning in Alzheimer's β-Amyloidosis Mouse Models and Aged C57Bl/6 Mice. J Alzheimers Dis. 2016;53(3):967-980. doi:10.3233/JAD-160301 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4981905/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4981905/</a> </li>
<li style="font-weight: 400;" aria-level="1">Tadić V, Bojović D, Arsić I, et al. Chemical and antimicrobial evaluation of supercritical and conventional Sideritis scardica Griseb., Lamiaceae extracts. Molecules. 2012;17(3):2683-2703. Published 2012 Mar 5. doi:10.3390/molecules17032683 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268164/" target="_blank" rel="noopener"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6268164/</a></li>
<li style="font-weight: 400;" aria-level="1">Heiner F, Feistel B, Wink M. Sideritis scardica extracts inhibit aggregation and toxicity of amyloid-β in Caenorhabditis elegans used as a model for Alzheimer's disease. PeerJ. 2018;6:e4683. Published 2018 Apr 30. doi:10.7717/peerj.4683 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933321/" target="_blank" rel="noopener">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5933321/</a> </li>
<li style="font-weight: 400;" aria-level="1">Wightman EL, Jackson PA, Khan J, Forster J, Heiner F, Feistel B, Suarez CG, Pischel I, Kennedy DO. The Acute and Chronic Cognitive and Cerebral Blood Flow Effects of a Sideritis scardica (Greek Mountain Tea) Extract: A Double Blind, Randomized, Placebo Controlled, Parallel Groups Study in Healthy Humans. Nutrients. 2018 Jul 24;10(8):955. doi: 10.3390/nu10080955. PMID: 30042362; PMCID: PMC6116054. <a href="https://pubmed.ncbi.nlm.nih.gov/30042362/" target="_blank" rel="noopener">https://pubmed.ncbi.nlm.nih.gov/30042362/</a> </li>
</ol>

Sideritis scardica (Mursalski tea, Mountain tea) is an endemic plant on the Balkan Peninsula, which is used in traditional medicine for the treatment of antimicrobial infections, gastrointestinal complaints, inflammations and rheumatic diseases. Its composition is impressive and its usefulness is supported by dozens of clinical studies in its capacity as herbal tea. Mursalski tea can help treat numerous common health problems such as bronchitis, bronchial asthma, cough, increasing the body's immune defenses.

Mursalski Tea - an herb with healing power and valuable ingredients for longevity

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 Mursalski Tea - an herb with healing power and valuable ingredients

Danewort, but also known as dwarf elder and dane weed, is an herb that has been well known since ancient times.&nbsp;It is also described by the ancient Greek healer Dioscorides in his De Materia Medica, where many of its therapeutic applications are listed <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029555/" target="_blank" rel="noopener">[ref.1].</a>

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The plant is widely used in Bulgarian traditional medicine to this day and is popular mostly as a powerful immunostimulant. However, some of its parts contain poisonous substances and we should always use it with caution.

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How to recognize the danewort

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Sambucus ebulus is a common species at our latitudes.&nbsp;You will find it almost everywhere - around roads, in bushes, in fields, around rivers. It spreads quite quickly and occupies large areas, which can suffocate the surrounding plants and is often referred to as a weed.

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The plant is shruby, reaching up to2 meters. The stem is branched at its top and has a white and soft core. It blooms in July and August in white (or in rare cases pink), and the fruits are spherical, dark violet in color and facing upwards.

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It should not be confused with another famous representative of the family - elderberry.&nbsp;Unlike the elderberry, this species is woody, blooms in May and June and the fruits fall like bunches down. From its flowers is prepared the favorite of young and old elderberry syrup.

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Read more in the article the <a href="../../eng/p/top_10_medicinal_herbs_in_europe" target="_blank" rel="noopener">Top 10 Medicinal Herbs in Europe</a>

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Bioactive composition and collection of danewort

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The healing properties of the plant are due to the many bioactive compounds it contains. It is rich in anthocyanins, phytosterols, flavonoids, terpenes, phenols, tanines, lectins and others. The plant also contains the plant antioxidant quercetin.

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Perhaps the most used part of the herb is its fruits. They&nbsp;accumulate sugars, fiber, minerals and vitamins <a href="https://www.bioseek.eu/en/eng/research/pubmed/A_systematic_review_on_the_sambuci_fructus_effect_and_efficacy_profiles_19548290" target="_blank" rel="noopener">[ref.2]</a>. In addition, the fruit has a rich chemical composition that contributes to their strong antioxidant, antimicrobial and antiviral properties.&nbsp;Here we must pay attention to one feature - unripe green fruits are poisonous. They contain the substance sambunigrin, which decomposes as they mature and significantly reduces its concentration. For this reason, we need to collect only well-ripened blue-violet fruits.

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Nature has found its own way to warn us - the taste of unripe fruit is very bitter, while in those ready for consumption, it becomes sweet, although even then it remains an unpleasant aftertaste. Once collected, they should be dried very well and stored in a paper bag in a cool and ventilated place.

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In addition to the fruits, the other parts of the plant are used - the roots, leaves and flowers. The roots are taken out, washed and cut into pieces. Once well dried, they can be stored.

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The flowers and leaves are also collected, dried and then kept in a dry place.

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Use of dane weed

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Dane weed has been used as food and healing tool for millennia <a href="https://www.bioseek.eu/en/eng/research/pubmed/Biological_Effects_and_Clinical_Applications_of_Dwarf_Elder_Sambucus_ebulus_L_A_Review_28397551" target="_blank" rel="noopener">[ref.3]</a>.&nbsp;&nbsp;

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In Persian folk medicine, the herb was used as an analgesic (suppresses pain) in various painful conditions of the musculoskeletal system such as joint pain, dislocations and fractures.&nbsp;It has been used topically for bites, burns, sore throats, diseases of the female reproductive system and others.

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In Romania, dane wort is used for the treatment of colds and rheumatic pains.

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In Turkey, the herb bears the nickname " the mother healer". This is by no means accidental and is due to its many&nbsp; applications. Externally it is applied to bites, wounds, eczema, rheumatic pains. Its internal use is also not foreign in these lands. Danewort is often taken in gastrointestinal irritations, hemorrhoids and as a diuretic agent.

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Last but not least, elderberry is an important part of Bulgarian traditional medicine.

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<ul>
<li style="font-weight: 400;" aria-level="1">difficulty urinating</li>
<li style="font-weight: 400;" aria-level="1">kidney problems</li>
<li style="font-weight: 400;" aria-level="1">liver problems</li>
<li style="font-weight: 400;" aria-level="1">gastrointestinal disorders</li>
<li style="font-weight: 400;" aria-level="1">exhaustion</li>
<li style="font-weight: 400;" aria-level="1">anemia</li>
<li style="font-weight: 400;" aria-level="1">metabolic diseases</li>
<li style="font-weight: 400;" aria-level="1">wounds and bites</li>
<li style="font-weight: 400;" aria-level="1">viral diseases</li>
<li style="font-weight: 400;" aria-level="1">rheumatoid arthritis</li>
<li style="font-weight: 400;" aria-level="1">neuralgia</li>
<li style="font-weight: 400;" aria-level="1">lack of appetite</li>
</ul>

What-does-science-say

What does science say

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Of course, the herb does not go unnoticed by modern science. Some of its researched properties include:

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<ul>
<li style="font-weight: 400;" aria-level="1"><a href="../p/kakvi_sa_polzitie_ot_antioksidantitie_za_zdravieto_i_koi_khrani_sa_nai_boghati_na_tiakh_0376155d_ea0c_4218_8ed2_114aed9f37c5" target="_blank" rel="noopener">antioxidant activity</a> - it is due to the high content of polyphenols in the plant, which have the property to protect against the harmful <a href="https://www.phcog.com/article.asp?issn=0973-1296;year=2009;volume=5;issue=19;spage=213;epage=218;aulast=Ebrahimzadeh" target="_blank" rel="noopener"></a>effects of free radicals. Of greatest importance in this case are anthocyanins <a href="https://www.phcog.com/article.asp?issn=0973-1296;year=2009;volume=5;issue=19;spage=213;epage=218;aulast=Ebrahimzadeh" target="_blank" rel="noopener">[ref.4]</a>, which are more abundant in elderberry than in other anthocyanin-containing plants.</li>
<li style="font-weight: 400;" aria-level="1">antimicrobial activity - there are studies that show the depressing effect of elderberry extracts against bacterial species such as Staphylococcus aureus, Staphylococcus epidermidis, Klebsiella pneumonia and Bacillus subtilis <a href="https://www.bioseek.eu/en/eng/research/pubmed/Biological_Effects_and_Clinical_Applications_of_Dwarf_Elder_Sambucus_ebulus_L_A_Review_28397551mbucus_ebulus_L_A_Review_28397551" target="_blank" rel="noopener"> [ref.3]. </a></li>
<li style="font-weight: 400;" aria-level="1"><a href="../p/bilki_v_pomoshch_na_stradashchitie_ot_avtoimunni_zaboliavaniia_i_transplantiranitie_patsiienti_3e10fd84_0336_4afa_a40c_d95d46603aef" target="_blank" rel="noopener">anti-inflammatory activity</a> - Elderberry shows suppressive activity against some mediators of inflammation, which confirms the meaning of the use of the herb in chronic inflammatory diseases <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029555/" target="_blank" rel="noopener">&nbsp;[ref.1]</a>. Here we can mention ursolic acid, which exhibits such an effect.</li>
</ul>

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These are just some of the studied properties of elderberry. The scientific literature on the subject is rich, but for the purposes of this article we will no longer ding on them.

How-to-use-the-herb

How to use the herb

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As mentioned above, elderberry is most popular in Bulgaria with its immunostimulating function.&nbsp;For this effect, a sugar extract of the fruit is prepared:

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Mix water, fruit and sugar in a ratio of 1: 1: 1. It is best to leave the mixture at room temperature for 10-14 days without boiling it, so as not to lose its healing properties. It can then be stored in the refrigerator. Take 1 teaspoon in the morning on an empty stomach.

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