A Breath of Fresh Air: A Holistic Guide to Peppermint/Mint (박하) in Herbalism
October 15, 2025
In Traditional Chinese Medicine (TCM), not all herbs are heavy tonics; some are light, uplifting, and swift in their action. Peppermint or Mint, known as Bo He (薄荷), is the quintessential example of such a herb. It’s famed for its cooling, refreshing properties that clear the head and soothe external symptoms. As a holistic health expert, I view Bo He as an invaluable, readily accessible tool for addressing common modern ailments like stress-induced headaches, digestive upset, and the first signs of a cold.
Clearing the Way: The Energetic Power of Bo He
In TCM, Bo He is classified as pungent and cooling, primarily targeting the Lung and Liver meridians. Its traditional functions are to disperse wind-heat (which often manifests as a mild cold or headache), clear the head and eyes, and soothe Liver Qi stagnation (which can cause irritability and tension). Its lightness allows it to lift and move energy quickly.
Scientifically, its primary active compounds are menthol and menthone, which contribute to its distinct cooling sensation and potent pharmacological effects, including spasmolytic (muscle-relaxing) and carminative (gas-relieving) actions.
The Science-Backed Benefits of Peppermint/Mint
Modern research validates the traditional uses of Bo He, highlighting its immediate and widespread benefits:
- Relieving Tension Headaches and Clearing the Head: The cooling action of menthol is key here. Topically, peppermint oil is a recognized natural remedy for tension headaches due to its muscle-relaxing and pain-relieving effects. Internally, Bo He's TCM function of "clearing the head" aligns with its ability to reduce inflammation and tension that often cause discomfort, leading to greater mental clarity and focus.
- Soothing Digestive Upset (The Spasmolytic Effect): Peppermint is perhaps most famous in the West for its impact on digestion. Menthol helps relax the smooth muscles of the digestive tract, making it excellent for relieving symptoms of irritable bowel syndrome (IBS), bloating, gas, and cramps. It works quickly to calm spasms and restore smooth digestive flow.
- Dispelling Early Cold Symptoms (Wind-Heat): At the onset of a common cold that includes a sore throat, slight fever, and nasal congestion (TCM's "wind-heat" invasion), Bo He is the herb of choice. Its cooling and pungent nature encourages light sweating, helping to release the external pathogen and clear congested sinuses, allowing for easier breathing.
- Calming Liver Qi Stagnation: The Liver meridian is deeply connected to stress and mood. When Qi (energy) stagnates in the Liver, it can result in irritability, frustration, and muscular tension. Bo He gently helps to move this stuck energy, promoting a feeling of mental and emotional ease.
Incorporating Bo He into Your Daily Wellness
Bo He is incredibly versatile and easy to use daily:
- Peppermint Tea: The simplest way to enjoy its benefits. Brew fresh or dried leaves for a soothing tea, perfect after meals or during stressful periods.
- Essential Oil: Diluted peppermint oil can be applied to the temples and neck for headache relief, or diffused for respiratory and mental clarity.
- Culinary Use: Adding fresh mint to water, salads, or smoothies can aid digestion and provide a refreshing burst of flavor.
Important Cautions: While generally safe, individuals with severe acid reflux (GERD) should use Bo He cautiously, as it can sometimes relax the sphincter muscle between the esophagus and stomach, potentially worsening symptoms. Always consult with a healthcare professional, especially if you have chronic digestive issues or are pregnant.
Peppermint is more than just a fresh flavor; it's a powerful and immediate ally for modern stress and tension. By harnessing the uplifting, cooling energy of Bo He, you can effectively clear the way for greater comfort and clarity in your daily life.
- Dr. Chungmoo "John" Huh, DAcCHM, L.Ac, Dipl. OM -
While many herbs are tonics that build the body, others are essential for ensuring everything flows smoothly. The humble Radish , particularly its root and seeds, known in Traditional Chinese Medicine (TCM) as Luo Bo (萝卜) or Lai Fu Zi (莱菔子) for the seeds, is a prime example of a food-herb focused on regulating stagnation. As a dietitian, I frequently recommend incorporating this root for its exceptional ability to resolve food stagnation , aid digestion, and ensure metabolic efficiency.
While many herbs are used to cool and calm the body, some are prized for their warming, stimulating properties that restore energy and vitality—especially in the colder months or for conditions of internal coldness. Chinese Chives , known in Traditional Chinese Medicine (TCM) as Jiu Cai (韭菜) , are one such potent food-herb. As a functional medicine practitioner, I often highlight this herb for its deep warming action, digestive support, and ability to boost systemic vitality.
In Traditional Chinese Medicine (TCM), the most potent remedies are often found in seasonal greens that clear the stagnant energy of winter. Water Dropwort, known commonly as Minari in Korea or Shui Qin (水芹) in TCM, is a highly valued, leafy herb that embodies freshness, cooling, and swift action. As a nutritionist focusing on detoxification and hydration, I recognize this herb as an excellent seasonal food-medicine for clearing internal heat and promoting liver health.
In the pantheon of traditional food-herbs, few ingredients are as highly regarded for their foundational nourishing power as the Chinese Yam , known in Traditional Chinese Medicine (TCM) as Shan Yao (山药) . It is revered not for its dramatic, fast-acting effects, but for its gentle, long-term ability to build and stabilize the body's core systems. As a wellness expert, I recognize Shan Yao as an accessible and essential ingredient for supporting sustained energy, digestive harmony, and overall resilience.
From Forest Floor to Functional Food: A Holistic Guide to Bracken Fern (고사리) in Traditional Medicine
While many medicinal herbs are roots or seeds, some of the most common wild edibles also hold significant therapeutic value. The young fiddleheads of the Bracken Fern , referred to simply as Jue (蕨) in historical Traditional Chinese Medicine (TCM) texts, have long been utilized as a food-medicine, valued particularly for their cooling and detoxifying properties. As a holistic health guide, I emphasize understanding the traditional role of wild foods like Jue in managing internal heat and promoting overall gut health.
Often overlooked in the West, the small, vibrant Adzuki Bean , known in Traditional Chinese Medicine (TCM) as Chi Xiao Dou (赤小豆) , is a revered medicinal food. It is not just a source of protein and fiber; it is a powerful therapeutic tool for managing fluid balance, detoxification, and internal dampness. As a wellness coach, I emphasize the role of diet in systemic health, and Chi Xiao Dou is a superb, gentle ally for anyone struggling with bloat, swelling, or sluggish digestion.
The sea, a source of life and nourishment, offers some of the most concentrated and mineral-rich ingredients in traditional diets. Among these, Kombu (Kun Bu, 昆布) and Ecklonia Cava (Gan Tai, 甘苔) —both types of powerful brown seaweed—have been utilized in Traditional Chinese Medicine (TCM) and Asian coastal communities for millennia. As a dietitian focused on nutrient density and glandular health, I highlight these sea vegetables for their exceptional mineral content and unique bioactive compounds.
In conditions involving involuntary movements, dizziness, or severe tension headaches, Traditional Chinese Medicine (TCM) seeks to "subdue the wind" – a concept encompassing nervous system hyperactivity and erratic internal movements. The herb most renowned for this critical function is Gastrodia Elata , known as Tian Ma (天麻) . As a neurologist with an interest in integrative therapies, I find the study of Tian Ma compelling due to its documented effects on calming the central nervous system and promoting stable cerebral function.
In Traditional Chinese Medicine (TCM), the focus is often on nourishing and building, but sometimes the most critical function is to retain and conserve the body's vital resources. The bright red fruit of the Cornelian Cherry, known as Shan Zhu Yu (山茱萸) , is the master of this essential conservation. As a Urologist specializing in holistic approaches, I see this herb as a foundational tonic for supporting kidney function, reproductive health, and overall endurance.
Few herbs command the respect, study, and legendary status of Ginseng. Within its family, Red Ginseng , known as Hong Shen (紅参) , is considered the gold standard—a profoundly potent tonic created through a meticulous steaming and drying process of the raw root. As a functional medicine doctor, I recognize Hong Shen as one of the most powerful natural tools available for enhancing resilience, boosting deep energy reserves, and supporting neurological health.
