Mentha piperita

Peppermint

If you haven’t tried peppermint, you’ve been living on some other planet. This amazing herb is renowned throughout the world. It tastes and smells great, making it everyone’s favourite flavour of gum, refreshing breath candy, and herbal tea. Peppermint is a natural hybrid of two closely related species: watermint (Mentha aquatica) and spearmint (M. spicata). Like most hybrid species, it’s sterile, which means it does not generally produce seeds. But its roots spread vigorously, and it’s now found in the wild throughout North America and Europe.

Health Benefits

Peppermint is the richest source of menthol, the ingredient responsible for its characteristic smell and taste. Menthol has many medicinal uses. As an antispasmodic it inhibits smooth muscle contractions of the digestive system and relaxes the muscles of the esophageal sphincter. It also helps to release trapped air and reduces belching and bloating.

In one study, 79% of those who took peppermint oil experienced less pain associated with abdominal gas. Further studies show that peppermint oil relieves irritable bowel syndrome (IBS), and a double-blind study found it was more powerful than the drug cisapride, which is intended for the same symptoms.

Research shows that applying peppermint oil to the temples and forehead of a headache sufferer is just as effective as acetaminophen. It also helps to reduce symptoms of nausea when used as aromatherapy.

DIFFICULTY

Easy

HARDINESS

Perennial in zones 3 to 7

TIME TO PLANT

Spring

TIME TO HARVEST

Late spring to fall

LOCATION

Part sun (will tolerate full sun if well watered)

SOIL TYPE

Rich, well-drained (will survive in poor soils)

Growing

Peppermint is a wonderful addition to the herb and kitchen garden, and even the most incompetent gardener won’t be able to kill it. All mints are extremely hardy perennials, but they’re also aggressive growers that will take over if you’re not careful. I call them the bullies of the garden!

Common Varieties: ‘Candymint’, ‘Crispa’, and good old traditional Peppermint.

PLANT

The easiest way to add peppermint to your garden is by getting a division from a friend—trust me, they won’t mind giving you some! Divide peppermint in spring using a garden fork or sharp spade. Don’t worry, you can’t kill this bulletproof herb.

Now, here’s where I want you to pay attention! When planting peppermint (or any mint, for that matter), keep it in a contained space. Even in the garden, I plant my peppermint in a pot and then bury the pot almost to the rim. Peppermint will send out runners, so you need to make sure these don’t escape the pot.

Plant in part sun for best results, but peppermint can grow in sun to shade as long as it has adequate moisture.

GROW

Peppermint isn’t threatened by bugs or disease. Its biggest struggle will come during periods of extreme heat (sometimes it doesn’t enjoy direct sun).

Peppermint should be cut back often during the growing season. This herb will flower, but you should cut it back before that happens to promote vigorous growth of fresh foliage. Remember, it’s the leaves you want, not the flowers! Never harvest more than one-third of the plant at any given time.

Peppermint isn’t a heavy feeder, and planting in soils amended with compost is enough. For containers, I recommend fertilizing monthly with compost tea or a general-purpose fertilizer (20-20-20).

HARVEST

You can harvest peppermint leaves any time from spring through summer. Most say the volatile oils are strongest after the dew dries, so harvest mid-morning and cut the stem back to a node to get the freshest growth possible.

STORE

Peppermint can be used fresh, frozen, or dried. Fresh peppermint can either be wrapped in damp newspaper or paper towel or tied into a small bundle and placed in water like a bouquet and stored in the refrigerator for up to 10 days. To freeze, purée or finely chop the leaves, spoon into BPA-free ice-cube trays, and top with water. Once frozen, transfer cubes to resealable bags.

Peppermint will mould quickly, so it’s best to dry it by hanging tightly tied bundles loosely covered by a paper bag or by using drying trays in a dark, dry location (see “Drying Herbs at Home” on page 365). Drying should take about 2 weeks. After drying, store the leaves in airtight containers in a cool, dry place.

Put It to Work

Want to put peppermint to work? Make this essential oil!

To get the most potent health benefit from peppermint, you need to extract its essential oil. Among the beneficial substances found in the oil are menthol, cineole, menthone, and limonene, all of which soothe and improve intestinal function and even get rid of that pesky headache.

Wash and dry 2 cups of fresh peppermint leaves and place into a resealable bag. Press the air out and seal. Using a mallet or the butt end of a knife, gently tap the leaves inside the bag, making sure not to overly bruise them. This gentle tapping slowly releases the leaves’ natural oils.

Dump the peppermint leaves into a resealable glass jar (like a Mason jar). Pour in enough vodka (at least 80 proof) to completely cover the leaves. Place wax paper over the jar and then screw the lid on tightly to seal it. Set aside in a cool, dark place for at least 4 weeks, shaking the jar once daily.

After a month, cover the mouth of the jar with a coffee filter and strain the liquid into a second jar (discard solids). Then cover it with a clean coffee filter or cheesecloth and set aside in a dry, warm place for at least 7 to 10 days or until the alcohol completely evaporates. What remains is pure essential peppermint oil.

Pour ½ cup of olive oil into the jar and shake vigorously. This will function as a “carrier oil” to dilute the very potent active ingredients. Use this peppermint oil in the preparations that follow.

Irritable bowels? Settle them with peppermint oil!

If you regularly experience indigestion that causes abdominal pressure, fullness, and gas, you may be suffering from irritable bowel syndrome (IBS). It’s estimated that nearly 20% of the North American population has symptoms of IBS on a regular basis. Peppermint oil can drastically improve those symptoms. Take ½ teaspoon twice daily before meals.

Bloating, gas, or distension? It’s peppermint tea time!

You may not have full-blown IBS, but we all occasionally eat too much or experience an upset tummy. Peppermint tea is a godsend. In a mug, pour 1 cup of boiling water over 10 peppermint leaves, cover with a saucer, and steep for 5 to 10 minutes. Enjoy 3 to 4 cups daily between meals to relieve stomach and gastrointestinal complaints. Alternatively, add 5 drops of peppermint essential oil to a few ounces of warm water and drink as needed.

Stress headache? Rub on some relief!

Peppermint oil may help relieve a dull headache, tightness or pressure across your forehead or on the sides and back of your head, and even tenderness on your scalp, neck, and shoulder muscles. Just put a few drops of peppermint essential oil in the palm of your hand and, using your index finger, dab it on your temples. Massage the remaining oil into the muscles at the back and front of your neck.

Need a pick-me-up? Sniff it!

Smelling menthol became popular in the late 19th century after the British Medical Journal published an article noting the practice relieved headaches and nerve pain. Fast forward to present day, when most scientists agree that peppermint is a strong mental and physical stimulant that can help you concentrate and stay alert.

Inhaling the aroma of peppermint oil may alleviate computer fatigue and boost your deskside energy levels. It may also help anxiety and depression. Simply dab a few drops on the back of your hand and spend 2 to 3 minutes inhaling the soothing aroma. Alternatively, burn the oil in an aromatherapy burner.

Fast Forward

Fast forward to the health food store to purchase Nature’s Way Pepogest capsules or equivalent. Follow the instructions on the label.

Cautions

Allergic reactions to external use of peppermint oil are rare.

When you ingest a lot of peppermint oil, it is not uncommon to experience a minty-cool burning sensation in the rectum.

Peppermint tea is safe for regular consumption, but too much can cause burning and gastrointestinal upset in some people. Avoid it if you have bad heartburn, severe liver damage, inflammation of the gallbladder, or obstruction of bile ducts.

Infants and young children may choke in reaction to the strong menthol in peppermint tea, so use with caution. If you’re looking to treat an infant’s colic or upset stomach, go with chamomile tea cooled to room temperature, with honey added for sweetness.

Avoid applying peppermint oil near the eyes, or anywhere on the face of children.