Much ado about medicinal fungi

By Tracey Hogan, ND DBM Dip Nutr. Dip Hom, DRT

Mushrooms can help support healthy immunity, provide vital nutrients and in some countries are also registered therapeutic agents where they are used to treat and prevent a wide array of illnesses by being used as immune stimulants, immune modulators, adaptogens and antioxidants.

There are around 650 mushroom species that have been tested for their medicinal properties out of 20,000 known species globally.

Some of the most powerful medicinal fungi attracting plenty of attention include reishi, cordyceps, and Turkey tail. We take a brief look at these three particular types of mushrooms.

Reishi mushroom

Origin Reishi or ling zhi mushroom (Ganoderma lucidum) has been used in China for over 4,000 years and is one of the oldest known medicinal mushrooms. Ling zhi can be translated as “mushroom of immortality” and is in supplements that are currently used to build immunity.

Benefits Reishi is used in Traditional Chinese Medicine (TCM) to nourish the heart and strengthen Qi (life energy). It is said to nourish the blood and to address heart and spleen deficiencies which may manifest as insomnia, forgetfulness, fatigue, listlessness and poor appetite.

In the Divine Husbandman’s Classic of the Materia Medica, an ancient TCM text, reishi is said to do the following:

• Lighten the body
• Prevent ageing
• Extend one’s life
• Make one immortal

This is, of course, an old text, but the romantic notion of immortality is an interesting one considering it’s just a simple fungus!... or is it?

Scientific studies have confirmed that reishi contains complex beneficial polysaccharides and terpenes which are said to have a positive effect on a healthy immune response. Given that the ancient texts were written purely from observations, it’s no wonder they made the link between a healthy immune system and immortality in earlier times.

Reishi is a supplement that could be taken to help keep your immune system healthy and may be useful for those who tend to pick up the various colds and sniffles that do the rounds during colder months.

Cordyceps sinensis

Origin This fungus grows inside the shell of a caterpillar high in the mountains of China and Tibet at altitudes above 3,000 metres. The wild harvesting has increased in recent times to include Nepal and India. It too has a romantic therapeutic description in ancient texts, being described as a “precious tonic for eternal youth”.

It is one of the most famous and coveted TCM and has been reported in texts as far back as the 17th century. It has been used as a traditional health food and medicine to invigorate the lung and nourish the kidney.

This fungal TCM is called Dong Chong Xia Cao in Chinese, which translates to “winter worm summer grass”. It is described as a tonic for body strengthening and since 1964 has been classified as a drug in the Chinese Herbal Pharmacopoeia.

Benefits Scientific studies have shown benefit from its immuno-modulatory action. There are many studies underway to also evaluate the properties of cordyceps.

Cordyceps received worldwide attention when it was found that the diets of record-breaking Chinese runners had cordyceps as part of their training program diet. It contains polysaccharides which may account for the anti-inflammatory, antioxidant and immuno-modulatory activities. It exhibits very broad biological and pharmacological actions in the body.

Cordyceps, like reishi, is high in beneficial polysaccharides. These polysaccharides show evidence that they might increase corticosterone production, which could account for its adaptogenic action. An adaptogen is a herb that helps support your body systems during stressful times.

Cordyceps would be a useful supplement to take if you are prone to picking up ailments when you are run down as a result of stress.

Turkey Tail

Origin Turkey tail or Trametes versicolour has a long history of medical use in Asia, dating back hundreds of years in traditional Asian medicine. It grows on tree trunks throughout the world and has a long history of treasured use in Asia.

In China it is called “cloud fungus”, because of its cloud-like shape.Subsequent discoveries in Japan hailed Turkey Tail as the most studied medicinal fungi.

Benefits Its immuno-modulatory activity was apparently discovered by a chemical engineer in Japan in 1965. Subsequent research identified two closely related polysaccharide compounds that may account for the healthy immune support benefits.

Of all the medicinal mushrooms, Turkey tail has been the most analysed for its active components and is used as a support treatment for various conditions in Japan.

Turkey tail may be a useful adjunct supplement to consider during times of convalescence.

From the plethora of traditional natural medicines of Asia has evolved reishi, cordyceps and Turkey tail. These medicinal fungi have been studied for their imnmune-benefiting compounds and are a valuable option to assist with supporting your healthy immunity.

Medicinal fungi supplement  benefits at a glance:

• Reishi: keeps your immune system healthy, may be beneficial for colds and sniffles
• Cordyceps sinensis: high in beneficial polysaccharides which may help increase corticosterone production may be beneficial if prone to ailments when run down due to stress
• Turkey tail: useful adjunct supplement to consider during convalescence

Resource: healthylife.net.au

Mindfulness - add that ‘X Factor’ to living well & being well

by John Barter, B. Psych., M. Coun.

John Barter is a practicing Psychologist and Director of Sydney-based health practice, Well-Aware-Ness Psychology. He is also a Mindfulness Meditation Teacher and former Buddhist Monk.

By helping us connect more consciously to our experiences of life, Mindfulness can often create a mental calm and clarity that can potentially reduce stress, enhance health, increase energy, and help us feel happy and at ease with our self and others.

Best of all, Mindfulness is a practice we can include as part of our everyday lives.

What is Mindfulness?
Mindfulness is an approach to life that Buddhists have practiced and developed for more than 2,500 years, but it is only in the past decade that this approach has moved from ‘monastery’ to more mainstream arenas.

Mindfulness, as the term denotes, is a mind – fullness with a deliberate mental attention and awareness. Mindfulness is ‘coming to our senses’ both metaphorically and literally, both externally and internally - as it happens, ‘here and now’.

Mindfulness for health
Mindfulness techniques have been shown to assist in the management and reduction of stress that we often feel in our day to day lives. Stress can be a key factor that reduces our ability to function, flow and flourish.

Stress hormones such as adrenaline and cortisol can potentially be reduced by practicing Mindfulness, while the helpful hormones such as serotonin, dopamine and DHEA (dehydroepiandrosterone) can be enhanced.

With less muscular stress and tension, there can be greater ability for our heart to pump blood and healing hormones through our body and it can be easier for our lungs to oxygenate our blood, body and brain.

Mindfulness for mental calm and clarity
By aiming to create a sense of mental calm and clarity, Mindfulness can help us avoid being caught up in thoughts and ruminations which drive stress, fear and worry. With some ‘mental breathing space’ we can mindfully choose the particular thoughts, mental states, emotions and behaviours that we wish to engage and enhance.

We can also mindfully choose to disengage and drop those thoughts, mental states, emotions and behaviours that are not so helpful to our self or others.

Mindfulness becomes the way in which we can consciously create and condition helpful and meaningful ways of simply ‘being’, while deconditioning and decommissioning the unhelpful and often self-limiting ways of being.

The main approach to developing our capacity to be mindful is in two principal areas:
1. It is primarily developed through the exercise of meditation. 

2. It is subsequently also developed and strengthened through everyday Mindfulness, which means being more aware and focused on our day to day present experience.

Mindfulness Meditation
Mindfulness Meditation involves directing and developing attention to a meditation object such as the sensation of our natural and normal breathing ‘in and out’ technique, as it is felt at the nose, chest or abdomen.

Practiced on a regular basis it helps to exercise our brain’s ability to be consciously present and not distracted or disturbed by superfluous thoughts, ideas or memories, as well as other external sensory stimulus.

Through continued regular practice, Mindfulness Meditation can lead to enhanced mental calm and clarity, as well as emotional stability and greater self-awareness.

Everyday Mindfulness
Everyday Mindfulness can be exercised and enhanced by being more conscious of simple activities. For example, by connecting consciously we can focus on actions such as ‘just walking while walking’, ‘just eating while eating’, ‘just cleaning while cleaning’, or ‘just cooking while cooking’. It can help to ‘transform the ordinary into the extraordinary’ simply by being present and doing things with

Mindfulness and care.
This practice of everyday Mindfulness can help create a conscious connection to what we are doing and can help bring a mental calm, clarity and presence. In this way, Mindfulness may enhance both the experience and the resulting outcome of all that we do in our day to day lives.

The X Factor
In today’s frantic and frenetic world, it gives more reason for people to look to techniques such as Mindfulness to help add that ‘X Factor’ to living well and being well.

Not only can it help with how you cope with everyday life and its varying challenges, it can also help you to be more aware of yourself, your body, as well as your environment.

By focusing on the present, connecting consciously and enjoying just ‘being’ in life as it is now, Mindfulness can provide a powerful tool that we can use every day to help manage our stress more effectively.

Resource: healthylife.net.au

Men’s vs Women’s Multis: What’s the difference?

By Naturopath Paul Keogh
Paul Keogh is the founder and technical director of Global Therapeutics P/L trading as Fusion Health. Paul is a qualified naturopath and medical herbalist with 28 years combined experience in clinical practice and the development of integrated Chinese and western herbal medicines.

Is it really worthwhile buying separate multivitamins for yourself and your partner? Naturopath Paul Keogh certainly thinks so, as he explains here.

Men and women’s nutritional needs are fundamentally the same in many ways, although men do have higher requirements for some nutrients simply due to their larger body size.

That means that regardless of whether you’re a man or a woman, your multivitamin should provide a broad spectrum of vitamins and minerals, which are needed to help maintain important aspects of wellbeing such as your immune health, digestion, vision, cognitive function, cellular energy production and ability to cope with stress.

But beyond that, there are some important differences in both lifestyle and physiology that mean men and women may be better off taking a multi that’s been specially formulated for their individual requirements.

For example, the diets of many Australian women don’t supply the recommended quantities of iron, which needs to be topped up regularly to cover the iron lost during menstruation.

However, most men have adequate iron stores, and consequently should guard against building up an excess in the body, which may lead to free radical damage.

A multivitamin that’s been specially formulated for women should therefore provide adequate amounts of iron to support women’s dietary intakes (ideally in a form that’s readily absorbed and unlikely to cause digestive upsets such as iron glycinate), while one that’s tailored to men should exclude iron altogether, as it’s rarely needed.

Consequently, a multi that’s formulated for both genders is unlikely to fully meet the needs of either, as it will provide insufficient iron to make a meaningful difference to women, but more than is necessary for a man.

Similarly, a woman’s multi should also contain zinc and vitamin B6 to help maintain a healthy menstrual cycle, and a high dose of folic acid (which may reduce the risk of having a baby with neural tube defects when taken for at least a month prior to conception and during pregnancy).

On the flipside, many Australian men consume diets low in zinc, making it a particularly important ingredient in a men’s multi formula - especially as it’s required for prostate function, sperm health and testosterone production.

Nutritional support of heart and blood vessel health is also particularly important for men, as they’re at greater risk of cardiovascular problems than women are. With that in mind, it’s vital that your men’s multi includes vitamins B1, B6, C, E and folic acid, as well as the antioxidant nutrients selenium and lycopene.

Look for gender-specific herbs to support sexual vitality
Some advanced multivitamin supplements include carefully chosen herbs that have traditionally been used to support men and women’s sexual vitality and reproductive functioning. 
Yet again, this is not a ‘one size fits all’ situation, and you and your partner may benefit from different ingredients, so when choosing a multivitamin, look for a formula that includes the following herbs:

Resource: healthylife.net.au

How To Get A Good Night's Sleep

by Sarah, Healthy Life Fountain Gate, BHSC-NUTR & EXSC

How you feel during your waking hours hinges greatly on how well you sleep. Similarly, the cure for sleep difficulties can often be found in your daily routine. 
Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following recommendations will help you optimise your sleep so you can start your day on the right foot every day.

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RELAXATION
Essential oils such as ylang-ylang, lavender and orange  are shown to help calm and give you the ‘oohh-ah’ feeling. The scents stimulate the limbic system which releases chemicals into the brain and promote a feeling of relaxation and  calmness. Apply it to your oil diffuser or add a few drops into a hot bath with magnesium flakes for an over all body and mind session. 
TRY: Lively Living Aroma Bloom Diffuser 

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DIETDon’t go to bed either hungry or stuffed, your discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. Even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. We recommend soothing chamomile, passion flower, lavender and lime flower teas amongst others for peaceful sleep. 
TRY: Pukka Tea Relax And Revitalise Varieties

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EXERCISEProgressive muscle relaxation exercises have been shown to help calm your body by systematically tensing then releasing particular  muscle groups. These exercises can help lower overall tension and improve quality of sleep.

Resource: healthylife.net.au

Homeopathy - Introduction to Western World

by Jeremy Brown, Adv. Dip. of Naturopathy

Like many, you may have wondered what homeopathy is and not be aware of its wide spread use and impact on Western medicine.

Homeopathy, rich in history 
Homeopathy is a form of alternative medicine that originated approximately 200 years ago when the German physician Samuel Hahnemann was looking for a gentler way to heal his patients. One day, when dosing himself on China bark, Hahnemann realised that his symptoms from taking this bark were not unlike the symptoms of malaria, which China bark was commonly used to treat. From this Hahnemann developed the first law of homeopathy: ‘Similia similibus curentur’, like cures like. The idea is that a substance that produces a symptom in a healthy person, can reduce that symptom if present in an unhealthy person. Take for example Allium cepa (common house onion). Everyone can relate to having watery and painful eyes when cutting up onions. However, a person may find relief from teary and watery eyes when taking Allium cepa homeopathically.

Homeopathy, a unique angle on dosing 
The key fascinating principle of homeopathy is dilution and succussion. The starting point is when one drop of the original substance is taken and placed into 99 drops of water or alcohol. This is then agitated (succussed), imparting what is called a potency into the water. This solution is then placed in another 99 drops of water/alcohol and repeated, sometimes several times.

In this way thousands of homeopathic remedies have been developed. Generally homeopathic medicines are what are called ‘complexes’ where different potencies of a number of substances are used for a single condition.

Homeopathy and the question of efficacy
Homeopathy is the second highest form of medicine used worldwide, particularly in France, Germany and India where it is used frequently. But many have asked: if the remedy is so dilute, then how can it possibly be effective?

Scientists have sought to answer this and a picture appears to be forming. From studies emerging from the 1980s, we know that water appears to be a carrier for information with this information stored energetically in clusters of water structures.

A paper recently published by the Swiss government about homeopathy’s effect on humans investigated 22 reviews (563 studies in total) and reported ‘at least a trend in favour of homeopathy in 20 of the 22 reviews.’ We also know that plants and animals respond to homeopathic preparations.

However, there is still much to learn about its method of action, particularly when the remedies are so highly diluted. There is also some concern when the remedies are proposed to replace traditional medical treatment in serious conditions.

Homeopathy and individual care 
Although many have been introduced to homeopathy via over-the-counter complexes, ideally treatment should be tailored to the individual by a qualified homeopathic practitioner. Consultation may take some time and many unique questions will be asked, some of which may not be related to the presenting symptom. No two patients with the same condition will walk away with the same remedy as the practitioner will individualise the remedy to the patient in front of them.

Homeopathy and your family 
How can you use homeopathy in your own family’s life?

Homeopathy has been developed to work with the body, not against it and has very few side effects which makes it suitable for the elderly or those who are sensitive. As homeopathy is gentle and easy to use it is wonderful for children.

Although the process of dilution and succession has drawn some skepticism, it has also brought into light the possibility of the remedies working not chemically, but energetically. So if you are looking for natural and safe remedies for the whole family, consider homeopathy.

A few common remedies include: 
Allium cepa (Onion): A frequent remedy for the common cold and hay fever, especially with thin, watery burning discharge.

Arnica (Mountain daisy): First aid remedy for minor injuries from shock or injury. It helps reduce pain and speeds up the self-healing process.

Chamomilla (Chamomile): Used for the irritable child who may be crying and restless due to colic or teething.

Ignatia (St. Ignatius bean): One of the leading homeopathic remedies for grief, anxiety and depression, particularly when loss is involved.

Resource: healthylife.net.au

Helping to clear the air from hayfever

by Mitzi Johnston, B.Nat

Hay fever is a stressful and debilitating condition that is anticipated and dreaded by many whenever a change in season comes around.

Hay fever can interfere with daily functioning and can often lead to desperate measures in an attempt to alleviate the symptoms.

For those susceptible, hay fever brings a sense of dread with each change of season. However, a combination of healthy eating, good lifestyle habits and nutritional and herbal supplementation may help alleviate the symptoms.

What is hay fever?

Hay fever, also called allergic rhinitis, is an allergic reaction of the nasal passages and airways to wind-borne pollens. Hay fever shares many common features with asthma:

1. The spring type is triggered by tree pollens
2. The summer type is triggered by grass pollens and weed pollens
3. The autumn type is triggered by weed pollens

Signs and Symptoms
As the pollen season begins, the nose, roof of the mouth, throat and eyes gradually or abruptly begin to itch. This is generally followed or accompanied by teary eyes, sneezing and clear, watery nasal discharge. There may also be frontal headaches and irritability.

Other symptoms may include loss of appetite, depression and insomnia. The eyes appear red and the inside of the nose is often swollen and bluish red. Coughing and asthmatic wheezing may occur as the season progresses.

Diagnosis
Hay fever and the pollens responsible are generally identified through a case history taken by your health practitioner. Physical findings and eosinophils (a white blood cell produced in the bone marrow) in the nasal secretions support the diagnosis, along with skin tests to confirm or identify the responsible pollens.

Conventional Treatment and Risks
Symptoms may be reduced by avoiding the allergen, but this is not always possible. Many medications such as antihistamines, pseudoephedrine, intranasal glucocorticoid spray and corticosteroids can provide symptomatic relief.

However, the side effects of some of these medications can include drowsiness, raised blood pressure, headache, dizziness, difficulty falling asleep, irregular heartbeat and shortness of breath.

Lifestyle tips that can help

• Avoid airborne allergens and allergy-proof the house.
• Remove dogs, cats, carpets, rugs and other surfaces that collect allergens.
• Cover bed mattresses in allergen-proof plastic.
• Wash sheets, blankets, pillowcases and mattress covers every week in hot water with an additive and fragrance free detergent.
• Use hypoallergenic bedding materials.
• Install an air purifier in the home such as a HEPA (high efficiency particulate arresting) filter. 
• Eliminate food additives and common food allergens from the diet such as eggs, shellfish, nuts, peanuts, milk, chocolate, wheat, citrus and food colourings. 
• Increase fruits and vegetables. 
• Eat cold-water fish such as salmon, mackerel, herring and sardines. These are high in Omega-3 essential fatty acids which improve airway responsiveness to allergens. 

Elimination of common allergens during infancy has been shown to reduce allergic tendencies in children with a strong family history.

Herbs and Nutritional Supplements
Herbs such as Horseradish, Marshmallow and Fenugreek can be used to help decrease congestion, reduce allergic symptoms and soothe irritation.

Vitamin C can be important to help with lung health and may also support the immune system and respiratory function in relation to hay fever, allergy and other infections. Individuals who are prone to allergy and inflammation may find it helpful to take 1-2 of grams of vitamin C daily to alleviate symptoms.

Horseradish has been shown to be a natural herbal decongestant with some antiseptic properties and can have a strong stimulating anti-catarrhal action that can help eliminate mucus.

Garlic is a pungent and heating herb that may enhance circulation and can be helpful as a natural antiseptic and decongestant.

Resource: healthylife.net.au

Help balance your health with Ayurveda

by Joshua Lie, B.Nat

Ayurveda (aa-yer-vay-da) is a holistic system of healing that integrates the mind, body and spirit.

It originated in India around 5000 BC when people were collecting information about plant-based medicines and treatments that could benefit their health and wellbeing. By approximately 1000 BC, Ayurveda had evolved as a well-established medical system.

Today, this ancient medical tradition is also becoming increasingly popular in the Western world.

The term Ayurveda is derived from two Sanskrit words meaning the ‘knowledge of life’. Ayurveda emphasises that good health is solely the responsibility of each individual person. It empowers people who learn this way of life to enjoy good health with the view of preventing illness. For those who are unwell, Ayurvedic medicine may also be helpful to regain wellbeing.

Ayurvedic medicine has a theory which states that everything in this universe is connected to each other.

To have optimum health, your mind and body needs to be in harmony with the universe.

The philosophy of Ayurveda regards each person as a unique individual that focuses primarily on establishing and maintaining the balance of life energies. Ayurveda seeks to heal any fragmentation of the mind and body, and aims to restore wholeness and harmony.

Essentially, the main object of this science is to preserve health and prevent disease.

The elements of Ayurveda

According to Ayurvedic medicine humans are a microcosm of nature and thus constitute the same elements, which include:

Earth - represents mass

Water - represents cohesive forces and gravity

Fire - represents radiant energy and heat

Air - represents motion and acceleration

Ether or Space - represents the unified field

Three doshas

The interaction of three energy complexes that describe your body type and determine your course of treatment are known as doshas.

The theory is that health exists when there is a balance between the three doshas known as Vata, Pitta and Kapha. These doshas have their own characteristics and physical expressions in the body:

Vata - combination of air and ether. This governs respiration, circulation, elimination, locomotion, movement, speech, creativity, enthusiasm and the entire nervous system.

Pitta - combination of fire and water. This governs transformations such as digestion and metabolism, vision, complexion, body temperature, courage, cheerfulness, intellect and discrimination.

Kapha - combination of earth and water. This governs growth (anabolic processes), lubrication, fluid secretions, binding, potency, patience, heaviness, fluid balance, compassion and understanding.

One dosha is usually more dominant than the others. It is believed that when the doshas are in balance, a person will enjoy good health. If the doshas are out of balance for such reasons as an unhealthy lifestyle, negative emotions or poor diet, illness may arise.

Ayurvedic herbs

Ayurveda also incorporates many herbal medicines as part of its practice. One of the famous Ayurvedic herbs is Bacopa monnieri (Brahmi) which has been proven in a random clinical trial to help with age-related memory impairment.

Herbal medicines, although important, are not the single ultimate treatment in Ayurvedic medicine. People are also encouraged to adjust their lifestyle and diet to make it more wholesome and harmonious with nature.

By following an Ayurvedic lifestyle and diet - as advised by an Ayurvedic practitioner - the use of herbal medicines can potentially work more effectively to restore health balance.

The ultimate aim is to instruct people how to live so they can try to avoid illness, rather than wait for an ailment to develop. 

Ayurveda lifestyle tips to enhance quality of life

• Live in tune with nature’s daily cycle. Wake up early before 6am and sleep before 10pm if possible.
• Practise daily exercise such as yoga.
• Calm the mind and increase awareness by practising meditation regularly.
• Do tongue cleaning and dry body brushing as part of your daily hygiene regime.
• Nourish the body by eating fresh, wholesome and seasonal foods that are compatible with your particular dosha or constitution.
•  Enjoy Ayurvedic massage as part of your health maintenance regime. Shirodhara, the gentle and continuous stream of warm oil poured on the forehead, is beneficial to calm the mind and release stress and anxiety.

Vata - Emotionally, Vata people can be inspirational when balanced. However, when imbalanced, they can be scattered, spacey and anxious.

Eating a lot of ‘airy’ foods such as raw vegetables and dried fruits can cause Vata imbalance, while grounding foods such as cooked root vegetables can help improve Vata balance.

Pitta - Emotionally, balanced Pitta people are focused and determined. When imbalanced, they can be angry and aggressive.

Pitta people should avoid foods rich in fire and water elements, such as hot chilli and pickled foods. They should eat more cooling foods such as cucumber and watermelon to help balance Pitta constitution.

Kapha - Emotionally, Kapha people are stable and secure when balanced. When imbalanced, they can be stubborn and attached.

Eating foods high in water and earth elements e.g. dairy products and heavy, oily foods can cause Kapha imbalance. To help improve balance, choose light foods such as raw vegetables and a little meat.

Resource: healthylife.net.au