Medicinal mushrooms have a long history of traditional use, coupled with new, cutting-edge research demonstrating their health benefits. Asian cultures share a deep respect for the benefits of mushrooms; the Romans were also fans, dubbing mushrooms the “food of the gods.”

The healing power of medicinal mushrooms—such as reishi, shiitake, cordyceps, maitake, and turkey tail—stems from bioactive compounds called polysaccharides, as well as other compounds that are specific to each variety.

These health-enhancing polysaccharides act as “biological response modifiers.” This means that they support your immune response in resisting infectious diseases and cancer. Beta glucan is the best known and most frequently studied mushroom-derived polysaccharide.

Delivering D

For health benefits ranging from a stronger immune system and sturdier bones to a lower risk of diabetes and a longer life, look no further than vitamin D. You need up to 5,000 IU of this vitamin daily (through a combination of sun exposure, foods, and supplements). Mushrooms serve as the only nonanimal food source of vitamin D. Mushrooms gathered in the wild, as well as cultivated ones exposed to UV light, can provide plenty of it.

Interestingly, both fresh and dried mushrooms will increase in vitamin D levels if simply left in the sun for a day or two. For best results, expose the gill side of the mushrooms to the sun.

Cancer Warriors

Cancer ranks as one of the most researched areas when it comes to medicinal mushrooms. The cancer-fighting ability traces back, in part, to beta glucan, which activates immune system cells (such as macrophages, interferon, T cells, and natural killer cells) to prevent the multiplication or spread of cancer cells. Medicinal mushrooms have been approved in Japan and China for more than three decades as supportive therapies to use alongside standard cancer treatments.

Several mushrooms enhance immune function and fight cancer, including maitake (Grifola frondosa), shiitake (Lentinan edodes), and cordyceps (Cordyceps sinensis), but one that hasn’t received as much attention as it perhaps deserves is turkey tail (Trametes versicolor). A growing number of studies in humans has shown potential benefits from polysaccharide-K (PSK) in turkey tail. For example, in patients with stomach cancer, PSK in conjunction with chemotherapy improved survival rates, while its addition to standard colon/rectal cancer treatment led to fewer recurrences. Lung cancer patients experienced similar benefits when taking PSK.

Bountiful Benefits

Reishi, like other medicinal mushrooms, has historically been valued as an “adaptogen,” or general tonic, to promote overall wellness and vitality. In addition to the immune boost that reishi can provide, this mushroom seems to have a special affinity for cardiovascular health through an antioxidant effect.

Reishi is not the only mushroom with cardiovascular benefits; porcini mushrooms (a popular choice in Italian cuisine) have been noted to lower blood pressure in animal-based research. Several medicinal mushrooms have been studied for counteracting diabetes. For example, Agaricus bisporus has amazing potential. When people at risk for Type 2 diabetes consume this mushroom daily, risk factors go down.

The benefits of medicinal mushrooms don’t end here. Promising research continues in the areas of Parkinson’s disease, Alzheimer’s disease, and even allergies.

Protein builds muscle, but it also helps regulate appetite and, according to research, plays a part in managing weight.

Around middle age, muscle mass begins to decline, and frailty (known as sarcopenia) may result. To combat it, consume sufficient protein for the growth, maintenance, and repair of cells.

One-third of adults over 60 don’t get enough protein, according to some estimates. And those who exercise regularly need protein to maintain muscle mass and for post-workout repair and recovery. 

If daily intake is too low, the body acquires amino acids (the building blocks of protein) from your muscles. Multiply your weight by 0.4 for an estimate of your daily protein requirement in grams. For athletes, a rule of thumb is about one gram of protein for every pound of body weight per day.

Why Supplement with Proteins?

While getting protein via a balanced diet is recommended, some people don’t eat animal proteins; others want to avoid the saturated fat and cholesterol found in some protein sources; and still others like the convenience and concentration of protein powders, which are often fortified with additional nutrients. 

Vegan protein powders made from peas, hemp, and rice are available. Hemp protein powder, for example, is a plant source of complete protein, meaning it contains the right number and balance of essential amino acids. It also offers a heart-healthy balance of omega-3 and omega-6 fatty acids. 

Vegan protein bars are another great convenient way to get more protein into your life.

After you’ve selected the nutritional profile and ingredients you prefer, look for other signs of quality and purity. Then taste-test products to find your favorite. Some people mix their powder with water and drink as is; others add it to smoothies with yogurt or juice. Toss in bananas, berries, cinnamon, or other healthy treats.

Benefits of Hemp Protein

If you choose hemp protein powder, you will gain additional health benefits in addition to the approximately 15 grams of protein per serving.

• Antioxidant and Antiinflammatory

  Made from crushed hemp seeds, the resulting powder is rich in fiber (about 7 to 8 grams per serving) and antioxidants. Studies have shown that hemp protein products can help ease chronic inflammation.

• Better Hair, Nails, and Skin

  Hemp easily penetrates hair, skin, and nail fibers. People who take hemp oil routinely comment on their thicker, shinier hair, softer skin, and stronger nails.

  Scientists who studied the effects of hemp seed oil on patients with atopic dermatitis (eczema) reported “a remarkable reduction in dryness, itching, and an overall improvement in symptoms.”

Oh, honey! You add it to your tea. You cook and bake with it. You may even keep a fresh jar in the medicine cabinet to use on minor burns and other wounds.

People have relied on honey’s antibacterial and anti-inflammatory properties for millennia, and twenty-first century scientific research backs up the traditional uses. You’ll now also find honey on the ingredients list of many skin care products.

Why Manuka?

Although pure honey of any kind may have some healing properties, quality and concentration vary. The blossoms of the manuka shrub (Leptospermum scoparium), plentiful in New Zealand and Australia, produce a superior antibacterial honey.

How It Works

In addition to its antibacterial, anti-inflammatory, and healing properties, manuka honey is a humectant, which means it helps the skin retain moisture. It also acts as an antioxidant, taming free radicals to protect the skin from premature aging.

The enzymes in raw manuka honey make it a natural exfoliant. You don’t need grit to remove dead skin cells and reveal smooth skin.

Alone or in a Combo

Use pure, raw manuka honey by itself as a cleanser or face mask. Health coach and beauty blogger Elizabeth Rider suggests spreading honey on clean skin and letting it work for 20 minutes before rinsing off. 

Or try manuka honey in combination with other ingredients in facial and body cleansers, masks, serums, and moisturizers. You’ll find manuka honey paired with fruit enzymes such as apricot and papaya or with skin favorites aloe vera, vitamin E, shea butter, and even cannabidiol (CBD).

Cautions

If you have an allergy to bee stings or to pollen, consult your dermatologist or healthcare provider before trying manuka honey skin preparations.

Until the age of 12 months, little ones may be susceptible to developing infant botulism from ingesting honey. To be safe, avoid using manuka or any honey on an infant’s skin.  

After a long day of walking or standing, a foot bath may be just what you need. But foot soaks offer more than relief for sore or tired feet. They also offer benefits for mental health.

Warm Up to Calm Down

Certified Ayurvedic practitioner Veena Haasl-Blilie, MA, says that studies have shown that “blood flow can increase by up to 50 percent when feet are warmed.” The increased circulation reduces stress, eases tension, and warms “not only your feet, but all of you.” Soaking your feet for a half-hour before bed “calms the nervous system,” thereby improving the quality of your sleep, she says.

“The warmth from the footbath can stimulate the release of endorphins, uplifting your mood,” says Haasl-Blilie, citing a study that found reduced anxiety from 20 minutes of a warm foot soak.

Add Epsom Salt and Herbs

Epsom salt, or magnesium sulfate, is a welcome addition to a foot bath. Magnesium appears to enhance mental and neurological well-being, relieving the symptoms of depression.

A study of stroke patients found better mood, reduced stress, and a higher level of sleep satisfaction with a combination of foot soaks and aromatherapy. The study authors cited their use of juniper, lavender, orange, patchouli, and rosemary, all of which “alleviate the mental fatigue of the nervous system,” they said.

Another foot-bath study found that essential oil of Lindera umbellata, also called Lu, increased the activity of the parasympathetic nervous system and released negative mood states. The authors recommend this intervention as a “useful nursing care therapy.”

How to Enhance Relaxation

Soaking your feet is a good time to avoid looking at a screen: Enjoy a cup of calming herbal tea instead. Cleveland Clinic Health names chamomile, lavender, and valerian root as the top three teas for relaxation and sleep.

Other good tea choices for rest and relaxation include passionflower, magnolia, and lemon balm, “especially if they get you into the routine habit of winding down before bed,” according to Cleveland Clinic staff.

Ah, when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this at this time of year. The unfortunates are easy to spot—their coughing, watery eyes, sneezing, and fatigue give them away. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged?

Why Allergies Develop During Middle Age

Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of Allergy and Clinical Immunology at the University of Southampton, in an interview with the Telegraph. In the past, an allergic response may not have been triggered because pollen levels were lower.

Climate change is also causing an increase in allergies. The Union of Concerned Scientists reported that “[c]arbon dioxide, the heat-trapping gas that is the primary cause of our warming planet, increases the growth rate of many plants and increases the amount and potency of pollen. Rising temperatures extend the growing season and the duration of allergy season.”

Fortunately, there are many ways to fight hay fever naturally.

Natural Remedies for Hay Fever

• Butterbur & Nettles as an Antihistamine

  Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as effective as Zyrtec and Allegra—without as much drowsiness or fatigue.

  If you want to try butterbur, look for Petadolex; this is a special extract of the herb that removes the liver-toxic pyrrolizidine alkaloids from its roots.

• Garlic for Sinus Congestion

  This common kitchen herb helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system.

  Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation.

• Medicinal Mushrooms for Immunity

  “Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.”

  To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.

Homeopathy v. Hay Fever

Researchers have found certain homeopathic treatments help with hay fever. One study showed that hay fever symptoms were better reduced by a homeopathic remedy compared to placebo. In another study of patients with hay fever, the authors found that “the homeopathy group had a significant objective improvement in nasal airflow compared with placebo group.”

Several homeopathic medicines, including those manufactured by Boiron, can target specific allergy symptoms. Here are a few to consider.

Nasal congestion: Apis mellifica relieves nasal congestion with stinging pain and swollen nasal mucosa caused by allergies.

Sneezing: Reach for Galphimia glauca, which helps with itchy nose and sneezing fits associated with hay fever.

Eye allergies: Euphrasia officinalis relieves abundant and irritating eye discharge.

General allergy symptoms: Histaminum hydrochloricum is well-known and widely used to ease a variety of allergy symptoms, including sneezing, runny nose, and itching.

Burning nasal discharge: Kali iodatum alleviates burning discharge, especially when accompanied by with pain at the base of the nose.

Runny nose: Natrum muriaticum targets a runny nose from allergies with clear, watery discharge that is worse in the morning.

Post-nasal drip: Try Hydrastis canadensis.

Ragweed allergy: Try Ambrosia artemisiaefolia.

Lifestyle Hacks for Hay Fever

In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly.

Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Avoid doing yard work.

Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale.

Communication is crucial to so much in life. Even the human body requires constant conversations between the organs, muscles, and cells for effective functioning and optimal performance. 

Meet GABA

The body’s neurotransmitters are responsible for sending this continuous information between the brain and other parts of the nervous system. The primary inhibitory neurotransmitter to do this is gamma-aminobutyric acid or GABA, for short. 

GABA’s crucial role is to maintain a balance between the brain’s excitatory and inhibitory signals. When this process works as it should, the brain is able to function at its best, creating a sense of well-being and resilience.

This is why GABA has been nicknamed the calm chemical and is increasingly being explored for help with our modern levels of excessive stress and anxiety.

GABA Deficiency

The body produces GABA through metabolizing dietary protein. Normally, the body produces all that it needs.

However with factors like aging, not enough protein in the diet, and certain medication interactions, GABA’s production can be interrupted.

Symptoms and Conditions

Without GABA to help reduce excessive neural activity, the brain’s cells begin to fire both too easily and too often.

This can lead to a host of issues:

• convulsions
• seizures
• tremors
• cell death

Serious degenerative brain disorders such as Alzheimer’s, Parkinson’s, and Huntington’s diseases have been linked with GABA deficits and excessive brain activity as well.

Those with epilepsy, insomnia, and anxiety do not produce enough high levels of GABA naturally.

What Causes Low Levels?

When individuals are dealing with chronic stress or depression, GABA transmission throughout the brain can become dysregulated. High-fat diets can be culprit of low GABA activity and reduce levels, as can vitamin B6 deficiencies. 

How Can You Tell If You Have Low GABA?

Most of GABA is in the brain, not the blood. So blood tests can be ineffectual. Spinal taps and biomarker testing can be used, but these are extreme or indirect diagnostic tools.

There are online questionnaires that can identify whether you may have low levels of GABA. Symptoms of low GABA include feeling stressed, burnt out, fearful, or worried; experiencing panic attacks or stiff muscles; or craving carbs, drugs, or alcohol for relaxation and calming.

Benefits of Boosting GABA

Besides promoting a relaxed state and improved well-being, there are other positive effects that can occur from increasing low GABA amounts.

Here are some of them:

• decreased anxiety
• improved long-term memory
• better sleep
• reduced hypertension
• lowered inflammation
• limited effects from histamines
• enhanced mood

How to Increase GABA

Fortunately, there are natural ways to boost this neurotransmitter.

• Exercise

  Exercise can increase concentrations of GABA. 

• Meditation

  Meditation helps too. In a 2021 study, long-time practitioners of Integrated Amrita Meditation (IAM) were shown to have higher levels of GABA in their blood when compared to those who did not practice the technique.

• Diet and Nutrition

  Consuming certain foods and beverages can help GABA levels or enhance their activity. Some items to consider include:

  • spinach
  • tomatoes
  • potatoes
  • beans
  • green tea
  • nuts
  • seeds
  • whole grains
  • halibut
  • citrus fruits
  • oats
  • broccoli
  • bananas
  • pineapples
  • guavas

• Supplements

  Generally advertised as a natural tranquilizer, supplemental GABA is available in powder, capsule, tablet, or liposomal spray form.

  If you consider these products, know that some may be combined with vitamin B6, lemon balm, aswhwagandha, or L-theanine to increase beneficial effects and absorption.

Some 44 million have low bone density, or osteopenia, which puts them at an increased risk of fractures.

Things you can do to protect yourself include ensuring that your diet includes enough protein, calcium, and vitamin D; avoiding tobacco and limiting alcohol intake; keeping your weight at a body mass index above 19; and staying active.

Weight-bearing activities

Strengthening bones can be as easy as walking, dancing, climbing hills or stairs, hiking, or jogging, all of which require no equipment. More vigorous activities, including tennis, pickleball, basketball, and volleyball, which involve running, stops and starts, and direction changes, strengthen the bones.

Yoga and t’ai chi, although they don’t involve high impact, are both weight-bearing and lower the risk of falls because they improve balance.

Plain old jumping, which goes by the fancy name plyometrics, increases benefits to bones. The American Journal of Health Promotion published a study that showed increased hip density after only four months of jumping 10 times twice a day and a significant increase with upping the jumps to 20 times. Those in the study rested 30 seconds between each jump.

Resistance- and strength-training

In addition to weight-bearing exercises, strength-training (using as resistance either your body weight or dumbbells) makes your muscles stronger, which protects and strengthens the bones.

Aim for two to three sessions per week, with 48 hours of rest between sessions. Try squats, lunges, side leg lifts, modified pushups, and planks, and then move on to strength-training with dumbbells, performing bench presses, squats, deadlifts, rows, biceps curls, and overhead presses.

Try the biceps curl

Stand up tall, with your chest lifted, abdominals tight, and shoulders down and back. Hold weights down at your sides, palms facing forward. Slowly bending your elbows, lift the weights to your shoulders to a count of four. Hold for two. Lower the weights slowly, to a count of four, back to starting position.

Do 1 to 3 sets of 8 to 12 reps, resting for 60 seconds between sets.

A few words of caution

Consult with your healthcare practitioner before starting any exercise program, especially if you have osteoporosis or osteopenia.

Begin every workout with a warm-up session (e.g., walking, marching in place, swinging your arms) and end with a cooldown like walking.

Stay hydrated.

Do you have questions about probiotics? We got in touch with James B. LaValle, RPh, CCN, for answers!

Frequently Asked Questions on Probiotics

• Types of Probiotics and Your Needs

  • How do you know if you need to take probiotics?

    • For Digestive and Immune Issues

      Other than people with SIBO (small intestine bacterial overgrowth), anyone with digestive issues such as gas, bloating, indigestion, constipation, or loose stools or immune issues such as allergies or being prone to colds will benefit from probiotics.

    • After Taking Antibiotics

      Anyone who has taken antibiotics for an illness or surgery or acne in the past should take a probiotic to restore beneficial flora to adequate levels.

    • When Taking Certain Medicines

      People on acid-blocking medications or nonsteroidal anti-inflammatory drugs (NSAIDS) should also consider probiotics.

  • Which strains work well for specific symptoms/conditions?

    The science of probiotics for condition-specific uses is still evolving. For example, L. rhamnosus has a couple of studies showing it might help weight loss, especially in women.

    I recommend “the friendly trio,” which are three of the most stable, well-documented, clinically studied species:

    • Lactobacillus gasseri KS-13
    • Bifidobacterium longum MM-2
    • Bifidobacterium G9-1

    These have been reported to:

    • improve digestion
    • reduce cold and allergy symptoms
    • restore a healthy microbiome in aging adults

• Proper Dosages for Probiotics

  • What are the recommended levels of colony forming units (CFUs)?

    You want counts in the billions.

    • Some conditions like antibiotic-induced diarrhea will resolve more quickly with higher CFUs.
    • For issues like colitis or autoimmune disorders, healthcare providers may recommend higher CFUs initially but then back down to lower doses as maintenance.

    It is not just about CFU count. Verifying that a brand tests to guarantee that the bacteria remain viable through the shelf life and CFU counts are accurate to the date of expiration is an important part of picking a probiotic.

  • If you eat fermented food, do you need to take probiotics?

    Depending on the products, you often do still need to take a probiotic supplement, mostly because the bacteria starters used to make those food products can be limited in bacteria types.

    Kefir tests out pretty well for the amount of beneficial bacteria it contains, but you have to tolerate milk.

  • How do you know if you should take probiotics daily or weekly?

    Take probiotics daily until symptoms improve. After that, cut down to a couple of times a week.

    If you are on medications that disrupt the microbiome, try taking a probiotic at least five days per week.

• For Those with Medical and Health Concerns

  • If you’re taking antibiotics, when and how do you take probiotics to restore healthy flora?

    Take a probiotic at least two hours away from antibiotic dosing, typically twice a day.

  • Can people of any age take probiotics?

    Probiotics are safe and effective for every stage of life.

    I often recommend probiotics for children due to their role in supporting the immune system, in addition to helping to address skin issues, and easing digestive woes associated with antibiotic usage.

Grilling can be a healthy way to enjoy food. Just look at our favorite summer grilling recipes!

But when meat, poultry, or fish are grilled at high temperatures, chemicals known as heterocyclic amines (HCAs) are produced. Research shows that these may pose a cancer risk.

But there’s no need to put away the grill! Follow these easy tips to help minimize risk.

Safe Grilling Tips

• Clean Before and After

  Burn off any residue on the grill grates both before and after grilling by scrubbing it away with a stiff-bristled grill brush.

• Skip The Fat and Cook Slowly

  Choose lean meat cuts and trim excess fat. Cook large cuts slowly and at a lower temperature.

• Use Marinades on Your Meat

  Marinades can decrease HCA formation by more than 90 percent. Some of the ingredients in marinades even act as protective antioxidants.

How to Tell When Grilled Foods are Ready

Before removing food from the grill, measure its temperature:

1. Insert a food thermometer into the thickest part of the cut.
2. Make sure the thermometer’s not touching any bone, fat, or gristle.

FDA Safe Temperature Minimums

Here is a listing of minimum safe temperatures, as determined by the FDA.

Playing outdoors is one of the joys of childhood. It’s so much fun, in fact, that kids often can’t be bothered to stop for a drink of water.

Dehydration in Children

Children’s bodies don’t adjust as well to high temperatures as they will later in life, so the risk of dehydration, heat exhaustion, and heat stroke is greater for children.

The younger the child, the greater the risk.

Very young children may not have the language skills to explain what’s causing them discomfort when they’re thirsty, and at that age they are not usually in control of whether they stay outside or go in.

Even older children and teens may become so involved in a game that they don’t realize how thirsty they have become.

Signs of Dehydration

Children aren’t likely to recognize the warning signs of dehydration—they’re too busy having fun. So it’s up to parents, coaches, and caregivers to monitor them and watch for the warning signs before trouble occurs.

Keep an eye out for:

• unsteadiness
• dizziness
• nausea
• headache
• tiredness
• flushed skin
• confusion
• cramps
• irritability

In addition, children may take fewer bathroom breaks (or have fewer wet diapers).

Treating Dehydration

• Take Shelter

  If you notice any symptoms of dehydration, take the child out of the sun and into a cool place as soon as possible.

• Rehydrate

  Encourage the child to sip cool liquids. Water is a great choice.

  According to one study, orange juice remains in the body slightly longer than water, and three other liquids—fat-free milk, whole milk, and an oral rehydration solution—stay in the body considerably longer than water.

• Avoid Soda

  Never give a dehydrated kid soda: caffeine and sugar drain water from the body.

When to Hydrate, and How Much to Drink

Heat-induced illness is preventable, says the American Academy of Pediatrics (AAP).

Children should drink plenty of fluids before, during, and after playing or exercising.

• For periods of time under an hour, water is usually sufficient.
• If children are playing or exercising for longer, try an electrolyte drink like a low-sugar sports drink or electrolyte tablet added to water.

One DIY electrolyte option is a chilled serving of coconut water. 

Other Tips for Staying Cool

• Beat the Sun and Heat

  Have children practice sports early in the day, before the heat builds, or later, when it’s cooler.

• Dress Lightly

  Dress them in lightweight, light-colored clothing.

• Get Acclimated

  Young athletes should acclimate to the heat over the course of two weeks by engaging in workouts that slowly increase in intensity and duration.

  For sports that require bulky equipment, children should practice in light clothing for several days to get acclimated, and avoid heavy gear on hot days.

• Drink Up!

  On hot days, children engaged in sports need a drink about every 20 minutes.

  The AAP recommends at least 5 ounces for those under 90 pounds and 9 ounces for those weighing more than 130 pounds. (One ounce equals approximately two kid-size gulps.)