Walking through the woods is often a peaceful journey to reconnect with nature. But occasionally, that peace is disrupted by a fall and an injury. Knowing how to take care of the injury is essential. Often, medicinal plants aren’t thought of due to the unfamiliarity with what’s available. Knowing the area is important and should be part of the planning for the hike. Knowing what medicinal plants are available in that area is just as important. In this article, medicinal plants will be discussed as they relate to inflammation, analgesia, and muscle relaxants. Although there are many options, what follows is just a few offerings. What is discussed here can be found in (but not limited to) North America, and becoming familiar with them can turn a bad situation on a hike into a more tolerable one.

What Medicinal Plants Have Anti-Inflammatory Action?

Willow

The first offering is that of the willow tree (Salix spp.). The classic weeping willow tree can grow to 40 feet and loves the sun-filled spaces. The tree can be found throughout the United States. It contains an active ingredient called salicin, which works like salicylic acid (aspirin). This component will inhibit some of the precursors of inflammation (e.g., prostaglandins). The inner bark is used and can be chewed or brewed as a tea. Because it resembles aspirin, it also exerts antiplatelet activity. Careful attention to bleeding should be observed.

Arnica

Arnica montana should be considered for topical uses and often needs to be diluted in a 1:10 ratio. The bright yellow flowers with hairy green leaves are characteristic of this plant. Growth tops out about two feet. It loves the grasslands and pastures of the mountainous regions of North America and Northern Europe. Arnica also inhibits inflammation precursors (e.g., TNF alpha, IL1Beta, IL6, IL 12). The yellow flower is the part that’s used to apply to the wound. There are also some analgesic properties associated with this medicinal plant. Arnica is poisonous if ingested and may cause an allergic reaction. It does exhibit some antiplatelet activity, so care should be warranted to watch for bleeding.

Ashwagandha and Tumeric

A popular medicinal plant that has gained public recognition is Withania somnifera (Ashwagandha). This plant can grow up to five feet in tropical climates of India, the Middle East, or Africa. The leaves are oval, and the flowers are yellow in color. The fruit is green and resembles cherry tomatoes. The root is often used for medicinal purposes. Its active ingredient is withanolide, which provides COX inhibition and has efficacy similar to that of hydrocortisone. It also represses pro-inflammatory cytokines IL-6, IL-1ß, IL-8. This down-regulation of gene expression of these cytokines contributes to its anti-inflammatory response. This medicinal plant should NOT be used in pregnancy as it can induce miscarriage. Other adverse effects include nausea, vomiting, and drowsiness, among other reported effects. It should not be used with other benzodiazepines or barbiturates due to its central nervous system depressant effects. This can be bought as a supplement or found in its native habitat.

Curcuma longa (turmeric) is found in Belize, Costa Rica, the Caribbean, and Southeast Asia. The plant can reach heights of three feet. The leaves are long and simple, with small flowers ranging in color from white to orange. The orange root is often ground and contains the active ingredient curcumin. It acts as an anti-inflammatory by inhibiting tumor necrosis factor-alpha. It can also act as an analgesic, but the mechanism isn’t understood. Side effects could include an allergic reaction or gastrointestinal distress. Turmeric can also potentiate the formation of kidney stones, so be advised. It can also interfere with some chemotherapy drugs (cyclophosphamide and doxorubicin) because of a similar metabolic pathway.

What Medicinal Plants Have Analgesic Action?

Hog Apple

Found in Florida, Morinda citrifolia (aka Noni or Hog apple) can be used as an analgesic. This small tree (18 feet) can have square-like twigs with long, large leaves. The fruit (3.5 inches) is green on the outside and white with dark seeds on the inside. It can be eaten directly, although it has a strong odor. The leaves and roots can be brewed as tea. The analgesic mechanism of action is not understood; however, it’s antagonized by naloxone. Naloxone is the “antidote” for opium intoxication and implies that Noni may bind to opioid receptors. It can also have anti-inflammatory properties because it works on precursors to the inflammatory cascade. Some side effects include diarrhea, liver damage, and elevated potassium.

Poppy

The second offering in terms of an analgesic is Papaver somniferum (opium), found in about two-thirds of the United States. It can reach about 40 inches tall and is known for its red flowers but can be white. The fruit is round and grayish green in color. This plant has derived such medications as morphine, heroin, and fentanyl, which are controlled substances requiring a prescription to possess. It is not illegal to grow small amounts of poppies in your herb garden. Check with local authorities before deciding to grow the medicinal plant. This drug works on opioid receptors that help modulate pain. It can also have muscle relaxant properties as well. Some adverse reactions could include constipation, nausea, hallucinations, and withdrawal symptoms as well. The poppy seeds can be steeped in hot water and drank as tea.

What Medicinal Plants Have Muscle Relaxant Action?

Cannabis

Another illicit plant is that of Cannabis sativa (marijuana). This plant can grow up to 12 feet tall and prefers sunny areas. Found throughout the United States, it is becoming more acceptable to use for medicinal purposes. Only four states have banned all uses of marijuana (Idaho, Wyoming, Kansas, and South Carolina). All other states have some degree of tolerance for the medicinal plant. The active ingredients are cannabinoids (e.g., THC and CBD) that bind to cannabinoid receptors (CB1 in the central nervous system and CB2 in the immune system). These affect the binding proteins (e.g., GABA, NMDA), which play a role in muscle contraction and inflammation.

Although reasonably well tolerated, nausea can be a side effect. In extreme cases, intractable vomiting may occur (cyclic vomiting syndrome). This often requires stopping marijuana use and can even require hospitalization due to dehydration and frequent vomiting.

Valerian Root

Valeria officinalis (valerian root) can be found throughout the United States. This perennial plant can grow up to five feet tall and has pink or white flowers. The root can be used as a tea, or an extract can also be utilized. The active ingredient, valeric acid, works on the GABA A protein in the cell by binding to the site where benzodiazepines bind. This is likely the reason for the muscle-relaxing properties. It’s generally well tolerated but can have liver toxicity with long-term use.

Chamomile

Another plant that can be found in essentially every state is Matricaria recutita (chamomile). This plant can grow one to two feet tall and prefers sunny locations. This pretty, white flower with a yellow center blooms from June to August and contains apigenin. This active ingredient binds to GABA A receptors similar to benzodiazepines and yields a muscle relaxant effect, similar to valerian root. It also has some anti-inflammatory properties by inhibiting COX 2 enzyme systems. Chamomile is generally well tolerated and may only yield an allergic reaction. The flowers can be brewed as tea, or they can be used topically on a wound.

In Summary

The next time a hike is undertaken, attempt to discover some of these plants. Know what plants are found in the area. Get additional books to review the many plants that can have medicinal value. A helpful website is the Memorial Sloan Kettering Herbal Database (mskcc.org). This site will review much of what’s summarized above and go into more depth about the plant.

While this is a short list of medicinal plants, it’s meant to give the reader a starting point for the study of medicinal plants and their benefits. Many of these plants have benefits other than those listed above. For ease of discussion, the areas where these plants can be found were limited to North America. This is by no means a suggestion to replace what medicine is being prescribed. Often, there can be interactions with medicines, so be advised. Always consult a pharmacist or physician before starting any medicinal plant supplement.

About the Author

David L. Miller, DO FACOI, is an internist in private practice for 20 years. His experiences away from the office have included time as a fight doctor in regional MMA events and as a team physician for 10 years at a mid-major university in the Midwest. Currently, he serves as the lead medical instructor for the Civilian Crisis Response team based out of Indianapolis.

Read More From Issue 68

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• Editor's Letter Issue 68
• Foraging for Wild Edibles
• Book Review: Bushcraft Kid
• Haversack Review
• Practical Precision

Check out our other publications on the web: Recoil | Gun Digest | Blade | RecoilTV | RECOILtv (YouTube)

Editor's Note: This article has been modified from its original version for the web.

Every day we step outside, we’re surrounded by an abundance of plants. Trees, bushes, vines, flowers, herbaceous plants, and more fill our woodlands, grow in fields, and pop up through cracks in the pavement. While we may take note of these plants, most do not give them a second thought. Even though many people see plants as part of the background, the reality is much more complex. Plants absorb carbon dioxide and create oxygen through their normal life processes. Their root systems keep the soil in place preventing erosion caused by wind and rain. They provide food, shelter, and health-enhancing effects for countless species. While humans passively benefit from the creation of oxygen and the binding of soil, we don’t think much about a wild plant’s capacity to feed us and enhance our health — unless you’re in the practice of foraging.

Garlic mustard, the plant that started my foraging journey.

What is Foraging?

In the context of this article, foraging is the act of gathering wild plants and fungi as a food source. While this may sound like a simple concept, the reality of foraging is far more complex. Foraging isn’t something that most people can pick up and do, as it requires knowledge and skill to do it safely and effectively — and yes, there’s even plenty to forage in urban environments.

Being a successful forager requires some baseline knowledge in a few different scientific disciplines:

• Botany: The science of plants. Developing a basic understanding botany allows us to identify plants and when a plant is healthy or diseased. It can also help us understand the growth cycle of plants to know when they can be found or the best time to collect.
• Ecology: The science of understanding how organisms interact with the environment. Understanding the ecosystem and different environmental factors that influence plants. This helps us plan where to forage plants, because we understand what grows in an area, understand where the best areas are to harvest plants, and what areas we should avoid because of environmental or human-produced hazards.
• Human Biology: The science of the human body and function. Understanding how different nutrients, compounds, and minerals found in plants impact our body gives us an understanding of the nutritional value of wild plants so we can gather what we need.
• Toxicology: The science of the adverse effects chemical, physical, and biological agents on our bodies. Not all plants are edible; some plants can harm or kill us, and some edible plants are only edible in limited quantities, as they contain compounds that can harm us in large amounts.

While this seems like a lot, it’s only the tip of the iceberg, as more advanced concepts in foraging such as herbalism — commonly known as plant medicine — requires knowledge in basic chemistry and medical science. Despite the complexity, foraging has numerous benefits, making it a priority for anyone who takes preparedness and self-reliance seriously.

Prunella Vulgaris, commonly called Heal-All, has been used for centuries to treat wounds due to its antiseptic qualities.

How Can Foraging Benefit Us?

The benefits of foraging are tremendous for people who are interested in emergency survival or generally living a self-reliant lifestyle. Let’s look at some of them:

• Free Food: Being able to forage wild plants and fungi can provide free food for you and your loved ones.
• Access to Food During Supply Shortages: Are farms experiencing crop die off? Are produce prices sky high? Has the food delivery infrastructure collapsed? For all these reasons and more, foraging can provide supplemental food to sustain you and your loved ones during difficult times.
• Wilderness Survival: While we do our best to be prepared, anyone who spends time in the great outdoors may face a survival situation. Knowing what plants to gather and eat can help maintain our health until help arrives. It is important to note that foraging will not sustain you over an extended period in the wilderness. Plants lack large amounts of calories; you’ll need to supplement with hunting and/or fishing.
• Nutrition: Many people think the produce we get from the grocery stores and farms is the most nutritious. In reality, these plants have become staples because they’re easy to grow and transport. Many wild plants are far more nutritious when compared to farm-grown plants.
• First-Aid: Many plants, like Self-Heal, have antiseptic qualities that can help prevent the growth of microorganisms. This can help treat wounds and speed healing in the absence of commercial first-aid products.
• Medicine: While many people dismiss plant medicine, many modern medications are derived from plants. Aspirin was derived from willow bark, which has long been used as a pain reliever and many plants are currently being studied for their ability to combat cancer. These are just two examples, but plant medicine is a robust practice that humanity has used for thousands of years and is now coming to the forefront or modern medicine.
• General Wellness: If you go down the supplement aisle in the pharmacy, you will see a number of plant-based supplements including berry extracts, red clover, ginger, echinacea, and many more. Many plants used in these supplements are commonly found all over the world and can be harvested while foraging.
• Connection: Many people seek a connection to the natural world or the practices of their ancestors. Foraging provides a way to achieve both. Through research over time, learning about foraging will provide a deeper understanding of the natural world around us and the rich history of foraging practices across all human cultures.

With all these benefits, it’s hard to deny the importance of foraging for self-reliant living and emergency preparedness. Despite the benefits, the broad nature of the topic can be intimidating for the newcomer, and many are scared off or don’t know where to start. So, let’s dispel those fears and talk about how you can get started.

Willow bark contains salicylic acid, a natural pain reliever. A similar compound was eventually adapted into aspirin.

Learning to ID Plants and Fungi

You don’t need to be a scientist to get started, all you need is the desire to learn, time to practice, some basic gear, and a whole lot of patience. I will only be able to cover the basics in this article, but I will also provide ideas and resources should you want to take your foraging skills to the next level.

The Golden Rule of Identification

Before you harvest and eat anything, you must first be able to positively identify the plant. Never eat a plant or fungi you have not positively identified with 100-percent confidence. I spent an entire year learning to identify plants and fungi before I put a wild plant in my mouth.

Factors in Positive Plant ID

When identifying a plant, we want to look at several parts of the plant. Leaves, stem, and roots are generally always present. Becoming familiar with a plant’s leaf shape, texture, edges, and distribution is vital. Stems can be smooth, hairy, or woody. Color on both stems and leaves make all the difference in identifying a plant. Sometimes a root shape or type can be the only way you’ll be able to positively ID a plant. Later in the season, flowers and fruit can also be used to positively identify a plant.

The environment is also a major factor in plant identification. Some plants only grow in certain regions, and others will only grow in certain conditions. If you think you have identified a plant, but the growing conditions are wrong, you may be looking at a look-alike.

Toxic Plants and Look-Alikes

Beyond just learning how to identify what you can eat, you should be able to identify what you can’t eat. While most seasoned outdoor enthusiasts can ID harmful plants like poison ivy or poison oak, some toxic plants, at first glance, look like edible plants. The example I always show my students to demonstrate toxic look-alikes is Queen Anne’s lace and water hemlock.

Queen Anne’s lace is a type of wild carrot that’s edible and nutritious. Water hemlock is a highly toxic look-alike that I hear is also delicious, with a side of being deadly! While at quick glance they look similar, a detailed look at their flowers, leaves, and growing environment will quickly tell these two plants apart.

While said to be tasty, the destroying angel mushroom contains amatoxins that cause severe damage to the kidneys and liver. Cases of poising from this mushroom have a 50-percent mortality rate.

Mushrooms and Fungus

Fungi can be more challenging, and I always recommend people start with plants and take their time with fungi. Many plants can make us sick, but few can end our life. Fungi is a different story, with mushroom varieties having names like death cap, destroying angel, and deadly dapperling, it should be evident that extreme caution needs to be taken when foraging any fungi.

Where to Start

The Field Guide

The very first thing a prospective forager needs is a good field guide. This book is a resource that you can use at home to learn how to identify edible plants, where to find them, what part of the plants are edible, and the best times to harvest those plants. Your field guide should always come with you when foraging for quick reference.

I recommend Mark “Merrywether” Vorderbruggen’s Foraging Field Guide. Vorderbruggen is a passionate and experienced forager who owns Foraging Texas, where he provides in-person foraging instruction and a robust website filled with resources. This guide covers commonly found edible plants across the United States, excellent pictures and identification guidance. As a bonus, the book includes some ways to prepare your foraged finds into delicious meals.

Notebook

Taking notes in the field is an important part of foraging. You may not always be able to positively identify a plant in the field, take a picture on your phone of the leaves, stem, flower, and fruit of the plant. Make notes as to the plant’s location and where it’s growing. Does it grow in wet soil or near a river? Does it grow in the sun or shade? What plants that you can identify are growing near it. All this provides valuable clues as to what that plant may be. When you return from the field you can use this information to research what your subject plant may be.

Take a Class

The fastest way to initially learn how to positively ID plants is to take an in-person class with an experienced foraging professional. If you don’t have local in-person classes and traveling isn’t an option, reputable online classes are available through organizations like The Herbal Academy.

What About Plant and Mushroom ID Apps?

These apps may seem convenient, but they’re notorious for misidentifying plants. While these can function as a preliminary identification tool or a cross-reference, I wouldn’t bet my health or safety on their accuracy.

It may be tempting to grab nutrient-dense dandelions off the lawn, but we must beware of potentially toxic fertilizers and pesticides the plant may have been exposed to.

Harvesting Tips

Once we have reached the point where we are comfortable identifying plants, we can begin harvesting edible plants. Keep in mind just because we have positively identified a plant doesn’t mean we should harvest it. Let’s look at a few reasons why.

Environmental Toxicity

Plants can absorb toxins from their environment. This is why we should avoid harvesting plants from areas that may have higher toxicity levels. For example, heavily trafficked roadsides aren’t ideal foraging locations, as plants absorb toxins from exhaust of passing vehicles. The same can be said for plants on lawns and other manicured garden spaces.

Dandelion is one of the most nutritionally dense plants we can eat, and it packs several medical uses as well. While it may be tempting to snatch some off the lawn, we must consider pesticides used on the lawn. These do not just exist on the outside of the plant but may have been absorbed through the root system.

Legal Reasons

Many state parks and forests prohibit foraging, as do some national parks. Privately owned preserves will also prohibit foraging. Violating these rules can often come with a hefty fine. While it may seem like a victimless crime, these prohibitions usually exist to protect threatened and endangered species or to protect food and habitat of organisms within the confines of the park or preserve.

Remember, we’re not the only ones who can benefit from these plants. While we can’t harvest in these areas, they still make a great place to practice our identification skills.

Having a well-rounded foraging kit can make gathering plants and fungi safer and more efficient.

Foraging Tools

Once we’ve identified a good place to forage, we’re going to need some equipment to get the job done. Let’s go over what I keep in my foraging kit.

Cutting Tools

Harvesting plants requires cutting tools, this allows us to minimize the damage done to a plant if only harvesting a portion, ensuring the resource is there for later use.

• Knives by Nuge Sheepsfoot Chickpea: The Sheepsfoot Chickpea is a compact knife that allows easy access to harder-to-reach places in dense plants. The sheepsfoot blade shape also allows for some limited digging around shallow roots.
• Pruning Shears: A quality pair of pruning shears allow for the cutting of thick stems and small branches.
• Silky Pocket Boy Folding Saw: While rare, I occasionally find myself needing to cut thicker branches; having a compact saw on hand is a big help.

Once you have harvested your forager’s bounty, you’ll need to store it somewhere. These compact storage options allow for lightweight carry when not in use, but provide ample space for your harvest.

Storage

• PNWBushcraft Foraging Pouch: This compact fold-up hip pouch is a perfect place to store foraged finds. It can keep them close at hand, so if I am foraging something like berries for a long hike, I can easily snack on them on the move.
• Wazoo Foraging Bandanet: The Bandanet provides a lot of space to carry your foraged finds. It also has some great quick reference info and can be placed over your head to protect your face from biting bugs.
• Tuff Possum Gear Shackleton EDC Satchel: This Satchel is the right size to store my compact foraging kit and other wilderness essentials while on the go.

The detailed full-color pictures and helpful information found in Vorderbruggen’s field guide can help you ID plants from all over the United States.

Knowledge and Reference

• Field Guide: Essential quick reference and resource for identifying unknown plants.
• Notebook and Pen: Take notes, log locations, and observations.

Protection and Comfort

• Badger Claw Outfitters Leather Gloves: A good pair of leather gloves can protect your hands from thorns and poison ivy.
• PNWBushcraft Ground Cloth: Foraging can be a wet and dirty business — a ground cloth can provide a clean and dry place to work.

Other Helpful Additions

While I like to keep my kit lean, the addition of a few items can enhance your personal foraging activities.

• Basket: Baskets are great for transporting larger hauls of delicate plants.
• Trowel: Some things need a little more of a digging tool.

While skunk cabbage is technically edible, it contains calcium oxalate, which can have a burning sensation in your mouth. In large amounts it’ll cause gastric upset and can lead to the development of kidney stones.

Beyond the Basics

Congratulations, you’ve made it through about 1 percent of your foraging journey! However, there are many ways to take your foraging practice further. Taking in-person classes, especially in different regions will help you enhance your knowledge base. Courses in any of the scientific fields can provide a far deeper understanding of plants and how they interact with our body.

You can also study programs in plant-based first aid and medicine. Believe me, you’ll never live long enough to learn it all, but with a little practice, you will find identifying different plants comes easier and you may surprise yourself how much information you will retain.

Recommended Resources to Enhance Foraging Knowledge

Foraging Texas > foragingtexas.com
Nicole Apelian > nicoleapelian.com
The Herbal Academy > theherbalacademy.com
Alexis Nikole Nelson > youtube.com/c/BlackForager
Liz Neves > gatheringground.nyc
Shane Alden > thewilddryad.com

Read More From Issue 68

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• Editor's Letter Issue 68
• Book Review: Bushcraft Kid

Check out our other publications on the web: Recoil | Gun Digest | Blade | RecoilTV | RECOILtv (YouTube)

Editor's Note: This article has been modified from its original version for the web.

The Premise

Bushcraft Kid by Dan Wowak is a hands-on guide that lights a fire in young adventurers. With practical, step-by-step instructions on everything from building fires and shelters to trapping, fishing, and foraging, it makes learning survival skills both fun and educational. Loaded with engaging projects, safety tips, and cool facts, the book reflects Wowak’s experience and passion for the outdoors. Safety tips from a seasoned survival expert ensure that young explorers are well-prepared for their wilderness adventures.

It doesn’t take long to realize this book isn’t just for kids. It’s designed for parents looking to empower their children with knowledge and guide them in discovering the world of information. It’s intended to encourage shared discovery, building a bridge between generations as they explore the wild together. At its heart, Bushcraft Kid presents the wilderness as both playground and classroom, offering lessons in resilience, creativity, and confidence.

The 411

Wowak skillfully blends storytelling with practical knowledge, crafting a narrative that’s captivating and filled to the brim with essential bushcraft skills. Throughout the 207 pages, readers are treated to a wealth of information, from identifying edible plants and constructing simple-yet-effective shelters to mastering fire-starting techniques using primitive methods. With each chapter, the reader is drawn deeper into the protagonist’s adventures, experiencing the exhilaration of foraging for food and the challenges of navigating rugged terrain.

Sprinkled generously throughout the book, spot-on photos beautifully complement the text, creating an immersive experience that appeals to children and adults. Wowak’s writing sparkles with humor and wit, making complex survival concepts digestible and engaging. His style not only entertains but also empowers readers, inspiring confidence in their ability to tackle the great outdoors.

This book continues where most survival-based books end, entering camp comfort and various projects for thriving, not only surviving. A few of these examples include making boot dryers on page 126. In fact, chapter seven, “Making Camp Comfortable,” is devoted to crafting implements out of forked Y-branches, using cordage, a knife, and a saw. The mighty Y-branch is a recurring theme in Wowak’s teachings through text and videos.

The Verdict

Bushcraft Kid is a delightful read for a diverse audience. Parents searching for meaningful ways to instill a love of nature in their children will find this book an invaluable resource. Young readers yearning for adventure will be captivated by the relatable protagonist, all while absorbing practical knowledge that transforms them into miniature wilderness experts. Even seasoned adventurers will appreciate the clever insights and unique perspectives presented throughout the narrative.

Perfect for kids eager to venture into the great outdoors and families looking to bond over exciting and educational activities, Bushcraft Kid is a must-read for anyone who loves camping, hiking, or simply reveling in nature’s beauty.

About the Book

• Book & Author: Bushcraft Kid by Dan Wowak
• Publisher :Penguin Random House
• MSRP: $17
• Pages: 207
• URL: coalcrackerbushcraft.com
• Rating:| Thrive | Survive | Die |

Read More From Issue 68

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• Editor's Letter Issue 68

Check out our other publications on the web: Recoil | Gun Digest | Blade | RecoilTV | RECOILtv (YouTube)

Editor's Note: This article has been modified from its original version for the web.