Are Mushrooms on your Wellness List?

Mushrooms are a type of fungi. Experts estimate that there may be as many as 5.1 million fungal species on our planet. While there may be a lot of mushroom types out there, far fewer are cultivated for consumption and many types of wild mushrooms are not even safe for humans. However, several types of mushrooms have been clinically-researched for health. Here are a few of our favorites:

1. Cordyceps Mushroom
Cordyceps, also known as the “caterpillar fungus,” is a mushroom-like fungus with a history in traditional Tibetan and Chinese health practices. It is found at high altitudes in the Himalayas. Traditional uses have varied widely—from supporting longevity and general vitality to sexual health and liver health.

Research shows that cordyceps may enhance aerobic capacity, helping optimize oxygen use and boosting cellular energy. It is also used as an adaptogen to support a healthy stress response and to promote immune function.

2. Reishi Mushroom
This prized reishi mushroom, or Ganoderma lucidum, is so highly valued in Eastern traditions that it is known in many Asian countries as the “mushroom of immortality.”  Reishi mushrooms boast around 400 active compounds that provide benefits throughout the body.

Reishi mushroom has been studied as a supporter of immune function and antioxidant activity as well as for cardiovascular support. It is also taken to as a liver detox aid, as an adaptogen to reduce stress while supporting energy levels.

3. Lion’s Mane Mushroom 
This exotic-sounding mushroom gets its name from its shaggy, mane-like appearance.

Lion’s mane mushroom has adaptogenic properties and supports balanced health in both mind and body, promoting a feeling of calm alertness and boosting antioxidant activity.Studies have shown that lion’s mane mushroom may also benefit cognitive health and memory, as it contains two compounds, hericenones and erinacines that may promote brain and nerve cell health.

4. Turkey Tail Mushroom 
Turkey tail mushrooms are among the most researched of them all due to beneficial polysaccharides, beta glucan and many other nutrients within them that promote health.

Polysaccharides are powerful immune boosters and beta glucan is a type of dietary fiber with a broad range of potential health benefits, including promoting heart health.Turkey tail mushrooms contain more beta glucan than other types of wild or cultivated mushrooms. Since beta glucan is also a prebiotic fiber, it may promote healthy gut flora and improve digestive health, which can also promote immune health.

5. Chaga Mushroom 
Revered for its anti-aging benefits and often sipped as chaga tea, chaga mushrooms are loaded with antioxidants, beta glucans and a variety of botanical compounds that offer benefits for the immune system, heart and energy levels. It is the extremely high levels of antioxidant phytonutrients in chaga that make it a popular anti-aging pick since antioxidants help fight oxidative damage, a major contributor to signs of skin aging.

6. Agaricus Blazei Mushroom 
Agaricus blazei is native to the Brazilian village of Piedade, where the local people were known for their remarkably good health into old age. Research suggested that Agaricus blazei mushrooms did in fact play a role in the health of the people of Piedade, showing promise as an immune system booster and cellular defender.

Agaricus blazei is also believed to have adaptogenic properties, helping fight physical and emotional stress.

7. Zhu Ling Mushroom 
Records of the use of zhu ling mushroom as a health tonic date back to the 5^th century. This mushroom has held a valued place in traditional Chinese healthcare for ages.

Zhu ling is often taken to stimulate the immune system and promote liver health.

8. Maitake Mushroom 
In Japanese, maitake means “dancing mushroom.” It got its name because people were so happy when they found one of these healthful mushrooms that they started dancing on the spot.

Maitake mushroom is an adaptogen that supports a healthy response to daily stress and it also works to help balance systems throughout the body and support immune health. It is rich in antioxidants, beta glucans, vitamins B and C, copper, potassium, fiber and amino acids.

9. Shiitake Mushroom 
It is one of the most popular mushrooms for cooking. Compounds in these mushrooms boost immunity, support heart health and more.

Many studies have been conducted on shitake mushrooms, showing that eating just two dried shiitake mushrooms daily for a month can have beneficial effects on the immune system and overall health. They are also a natural source of vitamin D, which helps your body absorb calcium to build strong bones.

10. Snow Mushroom 
Also known as Tremella fuciformis or white wood ear mushroom, snow mushrooms are making their way into beauty routines as a buzzworthy skincare ingredient. Snow mushroom is a hydrating ingredient in some skin creams, since this mushroom can hold 500 times its weight in water and it provides anti-aging benefits by supporting the skin’s natural collagen production to help keep skin firm.

In addition, snow mushroom may help stimulate the immune system, promote a healthy liver.

What is DASH Diet?

DASH Diet ranked #2 in Best Diets Overall in the U.S. News & World Report.

The DASH Diet, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung and Blood Institute to do exactly that - stop (or prevent) hypertension, aka high blood pressure. It emphasizes the foods you have always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber. 

DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, as well as sugar-sweetened beverages and sweets while emphasizing lean protein and fiber-filled fruits and veggies, which should keep you feeling full to support weight loss.

You can start DASH by making whatever small changes seem most manageable to you. For example:

• Add one vegetable or fruit serving to every meal.
• Introduce two or more meat-free meals each week.
• Use herbs and spices to make food tastier without the salt.
• Snack on almonds or pecans instead of a bag of chips.
• Switch white flour to whole-wheat flour when possible.
• Take a 15-minute walk after lunch or dinner or both.

Thus DASH Diet is balanced and can be followed long term.

The Mediterranean diet - The Best Diet

As the Mediterranean diet was ranked #1 in the "Best Diets Overall" category by U.S. News & World Report, many would like to try it for their daily meal.

In fact, the Mediterranean diet is a way of eating based on the foods and recipes most often enjoyed in countries along the Mediterranean sea including Italy. And according to the Global Health Index, Italy is home to the healthiest people in the world—a fact that is primarily attributed to diet. The Mediterranean diet is considered the healthiest diet in the world because of its emphasis on fresh, nutritious real foods that are packed with vitamins, minerals, healthy fats (including heart-healthy omega-3 fatty acids) and antioxidant compounds that all add up to significant health benefits. 

The Mediterranean diet focuses on plant-based foods like fresh fruits and veggies, whole grains, legumes, nuts and seeds. It replaces butter or margarine with extra virgin olive oil, which is rich in omega-9 fatty acids and uses more herbs and spices and rely less on salt for flavor. 

The Mediterranean diet also incorporates dairy in moderation, including cheese and yogurt— especially Greek yogurt, which is higher in protein and probiotics than most other types of yogurt. 

Moreover, sitting down to enjoy a delicious, healthy meal with friends and family is a big part of the Mediterranean lifestyle and this is a great way to strengthen our relationships which affect our health.

Numerous studies associate the Mediterranean diet with heart health. The research shows that using olive oil may play a significant role in this aspect.

Studies also reported that it may have a more positive impact on weight compared to other types of diets. One of those studies involving 322 individuals demonstrated more weight loss for participants on a calorie-restricted Mediterranean diet than those on calorie-restricted low-fat diets or unrestricted low-carb diets. 

Also at the end of a 2½-year study involving 180 people with metabolic health concerns, significant improvements were noted among participants on a Mediterranean diet. 

Moreover, the cognitive-supporting benefits of essential fatty acids found in fish, a staple protein of the Mediterranean diet, have long been linked to optimal brain health.

2019 Best Diets Overall

As some diets can threaten our health, U.S. News evaluated and ranked the 41 diets with input from a panel of health experts in diet, nutrition, obesity, food psychology, diabetes and heart disease. They rated each diet in seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease.

To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. The selected “2019 Best Diets Overall” combine panelists' ratings in all seven categories. All categories were not equally weighted. Short-term and long-term weight loss were combined, with long-term ratings getting twice the weight because losing as little as 5 percent of body weight can dramatically reduce the risk of chronic illnesses such as diabetes and heart disease. And safety was double-counted, because no diet should be dangerous.

As a result, the Mediterranean diet took the top spot while the DASH (Dietary Approaches to Stop Hypertension) diet came in second.

What is Activated Charcoal used for?

Activated charcoal is made by taking non-toxic materials like coconut shells, olive pits, bamboo or other plant fibers and oxidizing them at a high temperature in the presence of gas. The resulting carbon is more porous than standard charcoal. This process effectively “activates” the charcoal, creating a highly-absorbent substance that is safe for consumption. There are other variations to this process, with some charcoal being activated with steam or other methods, but the principle remains the same.

This edible charcoal soaks up toxins in the body, making it extremely useful both in wellness applications and detox routines. Toxins are attracted to activated charcoal because its porous texture has a negative charge, allowing it to attract molecules that are positively charged.This includes gas and substances that produced the gas. Think of activated charcoal like a magnet. It attracts substances and pulls them from the body. And since our body will not absorb the charcoal, the toxins pass through our system to be eliminated with the charcoal.

Activated charcoal is most effective at absorbing toxins in the gastrointestinal tract. Compounds that contribute to gas in our gastrointestinal tract are attracted to activated charcoal, helping to alleviate gas-related discomfort. In the same way that activated charcoal attracts and binds to toxins, it also binds the gas-generating compounds in food. Activated charcoal also have the ability to bind toxins like urea and help remove them from the body, lightening the amount of waste the kidneys need to process. In addition, brushing with a black, activated charcoal powder or activated charcoal toothpaste might also give us brighter teeth. 

Activated charcoal is considered safe for most healthy adults to use short-term. However, there have been some instances of mild side effects, with more serious side effects being rare. And so do not use activated charcoal if you have an intestinal obstruction or if you have a health concern that slows food in your intestines unless your doctor recommends it.

Also, since activated charcoal absorbs substances in the stomach and intestines, it can also absorb medications and nutrients, decreasing the amounts of those substances available for your body to absorb. And so take activated charcoal at least an hour after medications or supplements you take orally.