Health & Wellbeing Podcast #32

Medicinal Mushrooms are growing in popularity all over the world, and not without reason. Medicinal and functional mushrooms are showing a huge amount of promise when it comes to improving our health and wellbeing. You might have heard of some of the more common mushrooms like Shiitake and Reishi mushroom, but there’s a whole heap of mushrooms with different benefits.

I was privileged to have a mushroom expert on the podcast – Jeff Chilton, founder of one of the leading medicine mushroom companies, Nammex.

Jeff is a wealth of knowledge and is very passionate about quality of mushroom supplements, something which we talked a lot about in this podcast. On top of that, he’s also a very lovely man, and patiently waited while I had to look after baby Lara a few times in the podcast, or while airplanes flew over (it was a noisy day then it seems!).

We spoke about the different properties of medicinal mushrooms, why it’s important to grow medicinal mushrooms organically, some of the quality issues that we face in choosing medicinal mushroom supplements, and Jeff shares a trick that we can do at home to tell if our mushroom supplements are quality or not.

Did you Know – Your Mushroom Supplements could contain grains.

Did you know that there are many types of mushroom supplements sold that contain grain? In a cost saving measure some companies will grow the mushrooms on grain. The mycelium (like the tiny roots of the mushroom) will spread throughout the grain and when it comes time to harvest, both the mycelium and the grain is taken. It’s virtually impossible to separate the grain from the mycelium, but not all companies are transparent with this. In some analysis it’s found that the chemical components of the supplements match the profile of the grain – so you’re essentially taking a glorified grain supplement.

Thankfully there’s an easy way to tell if your supplement contains grains – Jeff tells you how to do this in the podcast.

The Podcast

Click here to listen on Soundcloud, or via the embedded player below.

iPhone   Stitcher   Youtube   Soundcloud

Don’t forgot to leave me a 5* review on iTunes or on your podcast app.

Understanding Mushroom labels

Fruiting body refers to the part of the mushroom you see growing – usually that’s the cap and stem.

Mycelium is the cobweb like root structure that grows below the surface. This may be referred to on supplement labels as hyphae, mycelium or myceliated grain.

Another phrase that may be used is ‘full spectrum’, meaning that the mushroom contains both mycelium and fruiting body. To be truthful companies should detail the percentage of fruiting body contained in their supplements, and should not use the term full spectrum if the mushroom is grown on grain.

Benefits of Medicinal Mushrooms

Medicinal mushrooms have been used in traditional chinese medicine for centuries. There’s countless types of mushrooms used medicinally, but there are some select mushrooms which have been studied, and these are the more popular ones.

The benefits they show vary depending on the mushroom, and usually take a few days-weeks to achieve their effect.

There are so many types of medicinal mushrooms, but these are some of the more popular ones and their reported actions.

Shiitake

Lentinula edodes

• Immune tonic
• Anti-viral, anti-fungal, anti-bacterial
• Can be used in cooking
• Lowers blood cholesterol
• Lowers blood pressure
• Potential anti-cancer activity

Reishi

Ganoderma lucidum

• Immune tonic
• Adaptogen – helps the body cope with stress
• Calms the nervous system
• Supports good sleep
• Brain tonic
• Strengthens heart Qi
• Potential anti-cancer activity
• Can reduce allergies

Lion’s Mane

Hericium erinaceus

• Brain tonic
• Supports the nervous system, including nerve repair
• Supports stomach health and helps to heal stomach lining
• Anti-inflammatory
• Anti-microbial

Chaga

Inotus obliquus

• Anti-oxidant
• Immune modulator
• Balances blood sugar levels
• Supports pineal health
• Improves sleep
• Anti-viral
• Anti-fungal

Cordyceps

Cordyceps sinesis CS-4, Cordyceps militaris

• Adaptogen – improves the bodies ability to cope with stress and reduces fatigue
• Improves athletic performance
• Tonic for the new mothers
• Improves mental clarity
• Helps recovery after a big infection/illness
• Lung and cough tonic
• Sexual tonic

I find this mushroom so interesting I’m dedicating a whole blog post to it – I’ll add the link here when it’s up in a week.

Jeff’s links:

www.nammex.com

realmushrooms.com/

The post Medicinal Mushrooms appeared first on Alison Mitchell Naturopath.

The final part of my series for Western Sydney Mum’s Hub is about how to support your teenagers brain health in preparation for exams and tests, and supporting study in general.

The constant pressure of tests and exams on teenagers can make the whole family stressed, but thankfully there are some ways in which you can help your teenager boost their brain power, reduce anxiety and improve energy.

Click here to skip to the full article, or see a preview below.

The post Navigating the Teenage Years – Part 3 appeared first on Alison Mitchell Naturopath.

My latest contribution to Western Sydney Mums’ Hub is the first of a three parter, focused on teenage health.
A few years ago I held a talk about some ways to nourish your teenager through diet and how to navigate the tricky periods of these years such as puberty, exams and their changing brains. I have covered this topic again, and started off by talking about the teenage brain and the changes it goes through.

Photo by Zhivko Minkov on Unsplash

The Teenage Brain

Teenagers aren’t just smaller adults. Their brains are quite different in functioning and this keeps going until the 20s and 30s.
When entering puberty the brain goes through a rapid growth spurt which is very similar to what happens in small babies.

There is a growth spurt in the frontal cortex before puberty starts, with a thickening of the grey matter in this area. The grey matter of the brain is where the thinking and processing happens, and the white matter is where the transport of messages occurs.

The brain matures in a back to front pattern, with the frontal and temporal lobes being the last to mature. The frontal lobe is the home of planning, organisation, impulse control and reasoning.

These changes help to explain why teenagers have such a hard time regulating their mood swings. The hormonal changes can bring the mood swings on, but the changes in the brain mean that can’t regulate their behaviour, and are less likely to make more rational decisions.

Teens have a harder time analysing the emotions of others, and are more likely to perceive anger and threat in others, where there may not be. They are more likely to have a ‘gut reaction’ to these ‘threats’ as well.

In a study where teenagers were shown pictures of adults with various facial expressions, which adults would normally interpret as emotions of fear or concern were often interpreted by teens as shock and anger.

Pruning of the Brain

There is also a process that occurs that is essentially like ‘pruning’ or a use it or lose it process of certain cells and connections. Choosing which habits are practised more regularly in this time is important, because for most people opting for the academic, sport or music sort of pathways rather than the video gaming pathways. The adolescent brain is very versatile and can adapt to the environment very well.

Having an immature frontal cortex also means their ability to perceive risk and consequences is quite low. Not wearing helmets, performing more daring moves on their skateboard or even having unprotected sex and drug taking are examples of this. Teens usually feel that the risk is outweighed by the reward in these instances.

It’s not that teens are dumb by any means, in fact they are at a peak time for learning and processing and making new pathways in their brain. They can be amazing at solving puzzles, memorising things and learning new tasks like languages and music, but can have difficulty with analysing emotions and correctly assessing consequences of risks.

Mood swings

Apart from zits, one of the other more well known problems that teenagers can struggle with is mood swings.

Thinking about how their brain develops, it’s a bit easier to understand how teenagers have a much harder time processing their emotions as well as accurately perceiving the emotions of others.

In addition to that, teens are also going through a time where they’re trying to discover their place in the world. A lot of teenagers report feeling frustrated because they’re being told to act like adults, but they’re not getting treated like adults.

It’s a hard time for parents as well, because the way that you would have dealt with your younger child’s problems is quite different to the way you would deal with teenage problems, and a lot of the time you’re in a position where you are being pushed away and you don’t even know what they’re upset about.

Depression can affect teenagers, with 5% of teens experiencing depression to such a degree that it warrants treatment. Thankfully with the way the brain is continually reprogramming itself during the teenage years it can be very responsive to interventions.

If you suspect your teenager has depression, there are a few things you can do:

• You can try to talk to them. If they’re not forthcoming with a general discussion, try asking more specific questions related to those indicators of depression
• Encourage them to talk to someone they feel comfortable with
• Talk to your doctor
• Seek counselling
• Or See a qualified natural therapist

How to reduce mood swings:

There are a few ways that you can help to reduce the severity of mood swings, by reducing the fluctuations of hormones and blood sugar levels that impact on neurotransmitters and brain function.

• Eating a low GI diet will prevent blood sugar level fluctuations which can upset moods
• Eating a nutrient dense diet can help provide the brain with nutrients it needs for a calm mood. In particular, magnesium, zinc and B vitamins.
• Exercise can release endorphins which improve mood.
• Get 9 hours sleep a night, with a regular sleep routine.
• Employ stress management techniques such as mindfulness, journaling, exercise or meditation.
• If severe, consult a practitioner.

Tips for a Low GI, nutrient dense diet

Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.

Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.

Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.

If you choose, you can use Meat, chicken and fish for additional protein.

Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

READ PART 2 HERE

The post Surviving the Teenage Years – Part 1 appeared first on Alison Mitchell Naturopath.

Guest Post by New Image Personal Conditioning

I know training may not come as a natural love for everybody, however I know most of you would agree that the benefits of exercise flow on to other areas of your life, beyond the walls of New Image. Exercise can affect your life in such a positive way and the psychological benefits cannot be underestimated. Over the years I’ve seen many amazing clients go from lethargic, unmotivated and depressed to people who are motivated, full of life and with an attitude that could conquer any life hurdle. It is inspiring and the main reason I am in this industry.

Dr. Joanna McMillan (resident Dietician and Nutrition consultant for the Today show), states the benefits of exercise perfectly –

“Exercise changes the way your body works – for the better. It increases blood flow and delivery of nutrients around the body. It increases the effectiveness with which your body distributes oxygen and how well the heart can pump blood. It improves the functioning of your brain. It improves your mood (intense exercise is one of the best lifestyle changes you can make to reduce depression). It stimulates muscle growth and strength and muscles in turn get better at taking up glucose from the blood. Insulin sensitivity improves, reducing the risk of diabetes. You get better at burning fat for fuel. In short exercise makes your body work better. And the research clearly shows that if you want to lose weight and keep it off, you’d better make regular exercise a part of your life.”

Exercise and healthy eating are not at short term, ten week event. In order to change our daily habits and create new, more productive and healthy habits, eating healthy and regular exercise needs to become a staple for our lives. Initially the changes can be challenging, but many clients will attest to the life changing freedom that comes from feeling happy in your own skin, confident in your body’s ability to cope with daily activities and the little hint of pride that comes with knowing you have worked hard for every bit of your success. So keep at it! Don’t give up when it’s hard! Remember you are more than capable to achieve your results, you just need to be consistent!

New Image is a results driven private fitness studio located in Norwest Business Park.  Call or email to enquire about individualised exercise programs and professional advice in a fun, encouraging environment, where the only muscle and sweat will be yours.

Unit 216, 33, Lexington Drive, Norwest Business Park, Bella Vista NSW 2153
Phone: 8883 4031 Fax: 8883 4032
 www.newimagept.com.au  www.facebook.com/newimagept

[fb_button]

The post The Benefits of Exercise appeared first on Alison Mitchell Naturopath.