Medicinal mushrooms are a highly popular and respected category of botanicals. One, more than all others, put the entire category on the map and is considered the most highly revered in Chinese herbal traditions—reishi mushroom (Ganoderma lucidum).

Historical Use of Reishi

While  most known by its Japanese name reishi, this mushroom (polypore) has been used in traditional herbal practices of China for literally thousands of years.

It once was the exclusive domain of emperors and Taoist monks. Emperors hoped it would impart longevity. Taoists used it to cultivate a peaceful state of well-being and to enjoy a long, disease-free life.

Its benefits were considered so critical to royalty that, among commoners, its use was a beheading offense.

Modern Studies About Reishi

When the modern scientific literature is reviewed, we find there are few botanicals that positively affect physiological responses as broadly as reishi; in fact, there are few systems it does not positively affect.

Reishi and the Immune System

The research detailing the effects of reishi on immunity literally fills books and is simultaneously extremely complex and simple.

Innate vs. Adaptive Immunity

In the simplest terms, there are two primary aspects of the immune system: innate and adaptive immunity.

Reishi supports both innate and adaptive immune responses; it is difficult to get better than that.

• The Innate Immune System

  Innate immunity is our oldest, most primitive evolutionary defense protective system. When infections attack, innate immunity stimulates a host of chemical immune defenses that identify bacteria, activate immune cells, and promote clearance of dead cells—immediately preventing the spread of foreign disease-causing agents throughout the body.

  The innate immune system also teaches the adaptive immune system how to identify and remove foreign substances present in organs, tissues, blood, and lymph.

• The Adaptive Immune System

  While innate immunity offers an immediate protective response, the adaptive immune system acquires defenses such as antibodies against specific pathogens and remembers how to fight them in the future; a very cogent discussion for our present times.

How Does Reishi Work?

In practical terms, here is the reishi rundown.

• Adaptogenic Properties

  It is a premier adaptogen, which means it helps us to adapt to physical and psychological stresses and changes.

• Protective Effects

  It has antibacterial, antiviral, and antiallergic activity, meaning it conveys protective effects whether we are under attack by colds, viruses, or allergens.

• Liver and Heart

  Reishi has been widely researched for its ability to protect the liver and heart from damage, has potent anti-inflammatory activities, and protects against bronchitis.

• Cancer Treatment

  Reishi is one of the primary botanicals used for increasing immune cells needed for defense against cancer and for decreasing cells that suppress immune function.

  When taken after chemo and/or radiation therapies for cancer, scientific investigation suggests it restores immunocompetency, thereby increasing one’s chance of survival.

In 2020, The International Herb Association named the rubus the “herb of the year.”

What is Rubus?

Chances are, you’ve seen or eaten the fruit of this plant—rubus is the genus that includes raspberry, blackberry, and various wild bramble berries.

Are Rubus (Blackberries, Raspberries) Really Berries?

No. Nerdy botanists love to point out that blackberries and raspberries aren’t technically a “berry” but actually an “aggregate fruit.”

What is an Aggregate Fruit?

Each little seed-filled burst of goodness is called a drupelet— essentially a mini stone fruit.

Which Fruits Really Are Berries?

In the land of botany, grapes, bananas, and tomatoes are berries, while strawberries and raspberries are not.

What is Rubus Good For?

Benefits of Rubus Fruit

• Rich in Antioxidants

  Rich in blue-purple-red pigments called anthocyanins, as well as related antioxidant-rich polyphenols and flavonoids, raspberries and blackberries are delicious local superfoods, somewhat similar in benefits to green tea.

  These compounds decrease inflammation, improve cardiovascular health, discourage cancer, decrease inflammation, and improve the integrity of blood vessel lining.

• Fiber-Packed Seeds

  The seeds are rich in fiber, essential fatty acids, and ellagic acid.

• Promotes a Healthy Gut

  A diet rich in these berries also encourages good gut flora and a more vital microbiome.

• For Blood Sugar and The Heart

  They have a low glycemic index—which measures how quickly they spike blood sugar—a treat-with-benefits for people with diabetes when enjoyed unsweetened.

  Testing Against Diabetes

  Obese people with Type 2 diabetes who incorporated raspberries into their daily diet had lower post-meal blood sugar and inflammatory markers compared to the control group.

  High triglycerides and blood pressure also began to creep down after four weeks.

  Blackberries have been shown to reduce insulin resistance.

Uses for Rubus Leaves

• High in Tannins

  Nonfruit parts of Rubus are notably astringent due to the presence of tannins.

  What Are The Benefits of Tannins?

  Tannins tighten and tone tissues by binding to proteins and other compounds in the tissue and knitting them together. For health, tannins tighten up leaky gut, tone the skin and gums, offer antimicrobial properties, and have blood sugar-lowering properties.

• Nutrient-Rich Leaves

  Raspberry leaves are rich in minerals including iron and calcium, and in vitamin C.

  Raspberry leaf tea is popularly consumed for general nutrition and to tighten and tone the uterus at all ages and during the last trimester or two of pregnancy to reduce birth complications.

We watch what we eat to lose weight, boost heart health, and control blood sugar. But how often do we think about eating right for our brains?

It’s said that 15 to 20 percent of older people will experience a significant decline in their standard cognitive abilities (reasoning and memory). Known as mild cognitive impairment (MCI), for most people this condition will not affect their ability to perform everyday tasks. Still, for many, the most feared effects of aging are dementia and cognitive decline.

To keep the brain functioning at its best, the MIND diet is a popular eating plan. It’s not a weight-loss plan, but it is associated with a reduced risk of Alzheimer’s disease as well as slower cognitive decline.

What is the MIND Diet?

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.

Developed by nutritional epidemiologist Martha Clare Morris, ScD, the MIND diet takes two popular and proven eating plans (DASH and the Mediterranean), and focuses on the foods from each that positively affect brain health.

Does the MIND Diet Work?

The National Institute on Aging funded a study on the MIND diet, and in 2015 results were published stating that the MIND diet lowered Alzheimer’s risk by approximately 35 percent for those following it moderately well. Those following it rigorously lowered their risk by up to 53 percent.

Long-term impacts of the diet warrant further studies, but it was noted that the MIND diet is superior to both the Mediterranean and DASH diets for preventing cognitive decline.

Foods to Support Brain Health

Following a food plan that is based on science-based dietary recommendations (such as the MIND diet) is one of the best ways to keep the brain functioning at its most optimal level.

Dr. Morris found through her studies that participants had lower risks of Alzheimer’s disease and slower rates of cognitive decline when the following foods and nutrients were present in their diets:

• daily vegetables
  • particularly leafy greens
• vitamins B12
• vitamin E
• lutein
• beta carotene
• flavonoids
• folate
• niacin
• seafood and omega-3 fatty acids
• dietary fat that is:
  • low in saturated fat
  • low in trans fats
  • high in vegetable fats

The Ten Food Groups of the MIND Diet

Specific items (among them leafy greens, nuts, berries) seem to be key to lowering an individual’s risk of developing a progressive brain disorder such as Alzheimer’s disease. The MIND diet includes foods like these as well as others shown to benefit the brain. Ten food groups comprise the MIND diet.

To perform its daily functions, the brain uses 20 percent of the calories you consume at rest. So when it comes to a healthy brain, reach for the cognitive-enhancing, nutrient-dense foods mentioned here, and make them an essential part of your diet.

Foods That Can Harm The Brain

Reduce consumption of “brainless” foods (particularly those significant in saturated fat) that can harm the brain’s health:

• red meat
• whole-fat dairy products
• fried and fast foods
• pastries and sweets

The latest in high-profile low-carb eating, the keto or ketogenic diet has been endorsed by celebrities and touted as a treatment for Type 2 diabetes. But beyond the hype, what’s the diet all about?

What is Ketosis?

“Keto” is short for ketosis, a metabolic process that occurs naturally in the body. It works like this: If you don’t consume enough glucose to create energy, your body burns stored fats instead, a process that creates ketones, built-up acids that it can use for fuel.

The keto diet deliberately brings on ketosis in an effort to burn those stored fats instead of carbohydrates—hence the diet’s serious restriction of carbs. People on a keto diet generally get just 10 percent of their calories from carbs, no more than 20 percent from protein, and the rest from fat.

History Behind the Keto Diet

The keto diet may be newly popular, but it’s not a recent phenomenon. Carbohydrate restriction has been used since the 1920s as a treatment for epilepsy, and until insulin was discovered a century ago, people with diabetes avoided carbs.

Keto as a weight-loss plan harkens back to the Atkins, South Beach, and Paleo diets, all of which give a thumbs-down to carbs and thumbs up to fats.

The Science Behind Keto

While the weight-loss benefits of the keto diet have been widely touted, researchers are still weighing its risks and benefits. Authors of a recent study published in JAMA Internal Medicine wrote that “The ketogenic diet has recently received much attention for its promise of treating obesity and Type 2 diabetes. However, the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions.”

Others note that foods off-limits in keto eating, including beans, whole grains, fruits, and starchy veggies, are important to a well-rounded diet, and that the saturated fats that are keto-approved can contribute to heart disease.

On the plus side, proponents point to studies indicating that people on low-carb diets burn more calories and lose more weight than those on lower--fat diets. The American Diabetes Association has noted that reducing carb intake is the most proven method of controlling blood sugar. Several dozen studies of the diet’s effect on the brain, heart, and metabolism are currently under way, so stay tuned!

A Keto Caveat

The diet has side effects that include headache, nausea, muscle cramps, dizziness, and more. Over the long run, the diet can cause kidney stones and deficiencies in vitamins and minerals.

For people with unchecked diabetes, it can bring on ketoacidosis, a condition caused by high levels of ketones in the body. So if you’re planning to embark on the keto diet for more than a quick weight-loss boost, be sure to check in with a healthcare practitioner.

What to Eat on a Keto Diet

What’s on the menu in the keto diet? You won’t be eating grains, candy, or soft drinks, and you’ll need to cut back on potatoes, yams, fruits, and legumes. Approved foods include:

• seafood
  • fish
  • shrimp
  • crabs
• non-starchy vegetables
  • kale
  • broccoli
  • cauliflower
  • spinach
  • Brussels sprouts
  • zucchini
  • avocados
• healthy dairy
  • cheese
  • plain Greek yogurt
  • cottage cheese
  • butter
  • cream
• fresh meat and poultry
• eggs
• dark chocolate (70% or more)

Anxiety disorders are one of the most common health challenges in the United States. Conventional anti-anxiety plans often focus on our thoughts, supplements, and pharmaceuticals, missing the relationship between the body and anxiety.

The Effects of Stress on The Body

Pat Ogden, PhD, founder of the Sensorimotor Psychotherapy Institute, describes the body’s crucial influence on anxiety like this: “Everything lives in the body, including anxiety... If I imagine being anxious, my shoulders go up a little bit, my breathing gets more tight, and I feel a little bit of tension in my stomach."

"Everybody’s body is different, of course, so anxiety would live in each person in a different way. But I think the problem with working only cognitively is that it doesn’t typically address physiology, tension patterns, posture patterns, movement patterns that go along with the anxiety.”

Physical Symptoms of Stress

When we are stressed, our body’s arousal tends to rise. For some, watching the news is enough to trigger their bodies’ unique arousal patterns.

Most of us identify the common symptoms of anxiety, such as difficulty sleeping, irritability, fatigue, increased heart rate, tension, and gastrointestinal problems. However, even before we have common symptoms such as a nervous stomach, our body alerts us with subtler signals that we are overloaded: collapsing the body inward, losing contact with one’s feet on the floor (grounding), not noticing our surroundings, jaw tension, clenching hands, gripping objects, and shallow breathing.

Relieving Symptoms of Stress

• Counteract Physical Behaviors

  As Dr. Ogden says, “there are things you can do with your body to counteract how your body is holding the heightened arousal or anxiety... if you know your trigger and you can identify how your body responds, then you have a tremendous tool to do the opposite in your body.”

  When you watch the news, notice if you grit your teeth or slouch: signals of body arousal. You can respond by stretching your arms into the air, opening your mouth widely, and vocalizing a loud “ahhh,” which sends a message to your body to calm down.

  According to Dr. Ogden, when our body gets stuck in arousal or learned patterns of responding to stress, each time we show our body a different way of moving and responding to threats, we begin to break the patterns that keep us stuck in our anxiety loops. 

• Engage in Activities that Reduce Anxiety

  Everyone has an optimal zone where they feel calm, comfortable, and energized. For some, this “sweet spot” can be found dancing, listening to music, or spending time with animal companions. Everyone is different. Dr. Ogden points out that noticing how your body feels before, during, and after an activity that makes you feel good is one way to start using your body for self regulation. The more you can recognize how your body responds to these good feelings, the more you’ll be able to recreate the same feelings and re-pattern your body’s response to stress. 

  Fortunately, we have access to many body-centered self-help resources for reducing anxiety. Exercises such as the calming hug and tapping are very effective. (Tapping is a technique involving use of the fingertips to tap points on the face and body to relieve stress.) Seeing a certified sensorimotor psychotherapist is also helpful. 

• Seek Tranquility

  Rachel Michaelsen, a licensed clinical social worker and diplomate in comprehensive energy psychology, says, “I encourage my clients to use calming exercises as a regular part of self-care. Calming exercises not only create tranquility in our daily lives, but when we are experiencing heightened stress and anxiety, we can easily utilize familiar techniques to soothe ourselves. Many people report that over time they find themselves more resilient and able to handle the inevitable stresses of life.”

  Many of us have had years of patterning our stress responses and how our body carries anxiety, but with practice and attention, you will find that the body is the gateway to long-term anxiety relief.

Resources for Coping with Anxiety

You can find calming exercises and other resources to cope with anxiety on these sites.

• Resources for Resilience (including the Calming Hug)
• The Sensorimotor Psychotherapy Institute
• Donna Eden’s Daily Energy Routine
• Self-Tapping Step-By-Step
• Association for Comprehensive Energy Psychology

Life is busy, and many of us struggle under the weight of work and family schedules, leaving us feeling a little more stressed than blessed. Pour yourself a cup of stress-relieving chamomile tea, take a deep breath, and read on for easy-to-add stress relievers to keep you feeling healthy and happy.

Natural Stress Relievers

• Vitamins for Symptoms of Stress

  Several vitamins have been shown to help reduce the symptoms of stress.

  • Vitamin A

    Vitamin A helps to protect telomere length. Life stress is linked with shortening of telomeres, which also has been associated with aging.

  • Vitamin B

    Chronic stress depletes B vitamins. Add a B complex formula to your nutritional supplement routine.

  • Vitamin C

    Adrenal glands are rich in vitamin C. New research shows that our adrenal glands secrete not only hormones in response to stress, but also C. Remember that vitamin C is crucial for supporting your immune system. Shore up your intake during the colder weather with a supplement.

• Adaptogens for Capacity

  Adaptogenic herbs help the body adapt to stress by increasing both physical and mental capacity, reducing fatigue, and improving resistance to disease. In order to be considered adaptogens, herbs must act quickly and have long-lasting effects, have properties that reduce stress-induced damage, and be safe.

  • Passion Flower

    Passion flower (Passiflora incarnata) may help reduce symptoms of anxiety, particularly nervousness, heart palpitations, attention deficiencies, and insomnia.

  • Rhodiola

    Clinical research shows that rhodiola (Rhodiola rosea) helps relieve stress-related conditions and indicators of burnout, including emotional and physical exhaustion, irritability, and low mood.

  • Valerian

    Valerian (Valeriana officinalis) root may help reduce feelings of anxiety and promote calm without causing drowsiness.

• Alternative Stress Busters

  • Green Tea

    If coffee stimulates feelings of anxiety, tea might help relieve them. Research shows that L-theanine in green tea mitigates physiological and emotional stress responses.

  • CBD Oil

    Early research indicates that cannabidiol (CBD) oil, a product made from a naturally occurring chemical in hemp, may help relieve stress and anxiety. CBD has been shown to reduce anxiety in animal studies—subjects displayed an observable reduction in both behavioral and physiological symptoms of generalized anxiety.

    Additional CBD studies show positive effects on other types of anxiety-related disorders, including social anxiety disorder (SAD) and post-traumatic stress disorder (PTSD).

  • Hops

    Hops pack a powerful anti-anxiety punch, especially when used together with valerian. Hops have a sedative effect on the nervous system that is particularly helpful for dealing with temporary insomnia—they help reduce feelings of stress that can make sleep elusive and can even improve sleep quality.

Sneaky Stressors

Many factors can contribute to stress. Consider whether the following things might be impacting your stress levels, and take steps to reduce them.

• Alcohol, caffeine, nicotine
• Toxins in personal care products
• Dietary nutrient deficiencies
• Physical injury or chronic illness
• Poor sleep
• Emotional or mental health concerns