The Magic of Medicinal Mushrooms

There are thousands of mushroom varieties, but few are recognized as medicinal. Mushrooms are the fleshy, spore bearing fruit of fungus, or fruiting body, and grow on bark, the ground, and decay, or if it is a parasitic variety, insects. The medicinal properties of mushrooms lie in the beta-glucans, which can stimulate the immune system’s defense against bacterial, viral, fungal, or parasitic infection. Beta glucans largely are stored in the mushroom’s fruiting body, and are essential to receiving the full benefits of the mushrooms.

About 85% of the world’s mushrooms are grown in China, along with most of the pure extracts, which contain the fruiting body. The US largely produces mushrooms from myceliated grain, which is the grain host for the mushroom root system, or mycelium. Once the mushrooms form, they are dried and ground up for use in supplements, but are ground up with the grain included. If a supplement contains myceliated grain, that means you are ingesting more of the grain and less of the nutritious fruiting body. If a supplement really contains mushrooms, it will list the fruiting body in the ingredients. Another key ingredient to high quality and nutrition mushroom supplements is the beta glucans. Look for a higher beta glucan count for higher nutrition.

There are several medicinal mushrooms, including Reishi, Cordyceps, Lion’s Mane, Turkey Tail, Shiitake, and Button, all with different health benefits. Today we’ll focus on three: Reishi is known as the Immortality Mushroom, Lion’s Mane is known as the Mushroom of the Mind, and Cordyceps are known as the Caterpillar Fungus. Each medicinal mushroom has its own unique medicinal properties, but all of them work to boost the immune system.

Reishi

Reishi mushrooms, also known as the King of Mushrooms due to its many medicinal properties, refers to several species of mushrooms. The most common species is called Ganoderma Lucidum, and refers to the shiny surface of the mushroom. Used medicinally for thousands of years, ancient Traditional Chinese Medicine (TCM) practitioners called them Lingzhi (灵芝), meaning “herb of spiritual potency” due to its ability to balance Qi. These mushrooms contain over 400 bioactive compounds, including polysaccharides, which are associated with immune function, and if taken over time, can greatly improve immune health. Reishi can also be used to promote calmness, and in TCM, Reishi is used to support a long life, support healthy aging, and boost Qi. These mushrooms are also adaptogenic, meaning the bioactive compounds help the body function better at the cellular level, and helps the mind and body adapt to health changes and maintain allostasis. Allostasis is the process of maintaining homeostasis through the adaptive change of the body’s internal environment to meet existing and anticipated demands.

Other properties of Reishi mushroom support: anti-bacterial, anti-candida, anti-inflammatory, anti-oxidant, anti-tumor, stress reducer, regulates blood pressure, blood sugar moderator, supports heart health, cholesterol reducer, immune enhancer, and supports digestion, lungs/respiratory, and nerves. Reishi mushrooms can be ingested in capsule or powder form… it is not known for its delicious taste when cooked. You can also put a scoop of ground Reishi mushroom in your coffee in the morning for an extra boost.

Lion’s Mane

Lion’s Mane mushrooms are known for supporting brain function and neuron generation. They contain beta-glucans, which are antioxidants that regulate the immune system, and are also neuro-protective phytonutrients. Also containing hericenones and erinacines, which promote nerve synthesis, Lion’s Mane supports nerve growth and motor function. Studies have also shown that this mushroom helps with memory loss associated with aging, showing that adults taking Lion’s Mane had heightened brain function compared to those not taking it. TCM uses this mushroom to treat the spleen, stress-related disorders, and low Qi due to its association with digestion, water regulation, and energy. To incorporate Lion’s Mane mushrooms into your diet, try adding a supplement to your coffee or a smoothie.

Other properties of Lion’s Mane: anti-bacterial, anti-inflammatory, anti-tumor, and immune enhancer.

Cordyceps

Cordyceps mushrooms are parasitic fungi that feed on insects and are known for boosting energy and improving lung capacity. Studies show that the consumption of Cordyceps mushrooms increased the production of ATP (Adenosine triphosphate), the compound that gives cells energy, in rodents and humans, making this mushroom great for exercise and physical performance. Other early studies have shown that Cordyceps support healthy levels of inflammation and immune markers in humans, animals, and test tubes. There are even studies to test whether certain varieties have hormone regulating properties, supporting an increase in libido for women and an increase in sperm health for men.

One particular variety, Cordyceps Sinensis, is a rare combination of caterpillar and fungi, and is the most expensive mushroom in the world. Grown only in the Himalayan Plateau in China and not yet common in the US market, 1 kilogram costs $20,000, meaning if a supplement claims to contain this mushroom, it is likely false advertising. If a Cordyceps product is grown in the United States, chances are it was grown with myceliated grain. Cordyceps Militaris is the only Cordyceps species that can be commercially produced to create a mushroom, and is an affordable and nutritionally comparable Cordyceps to Cordyceps Sinensis. To incorporate Cordyceps into your diet, take in a supplement that does not contain myceliated grains.

Other properties of Cordyceps: anti-bacterial, anti-oxidant, anti-tumor, anti-viral, regulates blood pressure, blood sugar modulator, supports heart health, cholesterol reducer, immune enhancer, stress reducer, sexual potentiator, enhances gut health, and supports lungs and nerves.

Recipes

Peppermint Chocolate Eggnog Latte

• 200 ml (7 fl oz) oat milk or milk of your choice, warm or cold

• 1/4 cup eggnog

• 2 tbsps of Real Mushrooms Hot Chocolate Mix (blend of 5 varieties of healing mushrooms: Turkey Tail, Maitake, Shitake, Reishi, + Chaga)

• Peppermint oil, start with one drop + add more to taste

Directions:

1. Combine all ingredients in mug + stir. If you want your latte to taste more heavily of nog, swap the recommended amounts of eggnog + milk

Lion’s Mane “Steak”

• 2 large dried Lion’s Mane mushrooms

• 1 tsp garlic powder

• 1 tbsp vegan butter

• 1 tbsp olive oil

• Salt + pepper

Marinade:

• 2 cups water

• 3/4 cup black vinegar (or substitute white vinegar + mix in some A1 sauce)

• 2 tsp mushroom powder extract

• 1 tsp methyl cellulose (for thickening)

• 1 tsp cocoa powder

• 1 tsp beetroot powder

• 2 tsp nutritional yeast

• 1 tsp pomegranate molasses

• 1 tsp blackstrap molasses

• 1 tsp soy lecithin (for emulsification)

• 1/4 cup melted coconut oil

Directions:

1. Perforate the dried Lion’s Mane mushrooms with a mechanical meat tenderizer

2. Create the marinade by combining the ingredients into a food processor or blender + slowly drizzle in the melted coconut oil as the marinade blends.

3. Add the mushrooms to a tofu press + cover with the marinade.

4. Place the lid of the tofu press onto the soaking mushrooms + push down to flatten them (use the highest setting you can).

5. Refrigerate the marinating mushroom in the tofu press for 2-3 hours.

6. Remove the mushrooms from the marinade after refrigeration and slightly pat them dry (top + bottom) without forcing too much marinate out.

7. Season the top + bottom of the mushroom with salt, pepper, + garlic powder.

8. Heat the pan (preferably cast iron) to medium and add your vegan butter + olive oil.

9. Add the mushrooms into the pan, press them down firmly as you cook them on each side.

Cordyceps Militaris with Linguini

• 2 ounces fresh Cordyceps mushrooms whole

• 3 ounces dried high quality linguine or spaghetti, preferably Rustichella, or Masciarelli

• 1 tablespoon toasted breadcrumbs

• 2 tablespoons extra virgin olive oil plus more for finishing

• 1 large shallot cut in half, then julienned thinly

• 2 tablespoons fresh sliced chives

• 1/4 cup dry white wine

• Kosher salt + pepper to taste

• Handful of fresh watercress trimmed into 1-2 inch pieces

• Dried red pepper flakes optional, to taste

Directions:

1. Gently cook the shallot and oil in an 8 inch saute pan, stirring occasionally, until the shallot is wilted and soft. Add the wine and reduce by half.

2. Add the Cordyceps to the pan and wilt, then turn off the heat. Meanwhile, bring a pot of salted water to a boil and cook the pasta until al dente.

3. Drain the pasta, then toss with the mushrooms in the pan.

4. Double check the seasoning for salt, add some of the chili flakes to taste if using, then toss in the watercress and chives, season with a little more olive oil to taste, return the pan to the heat just to warm through, to avoid over cooking the cress and the mushrooms, and divide the pasta between two warmed bowls, garnishing with the breadcrumbs and chives.

References

“3 Mushroom Hot Chocolate Recipes”. Retrieved from https://www.realmushrooms.com/mushroom-hot-chocolate-recipes/.

“Cordyceps Militaris.” Retrieved from https://foragerchef.com/cordyceps-militaris/.

“How to Identify Myceliated Grain”. Retrieved from https://www.realmushrooms.com/how-to-identify-myceliated-grain/.

“Medicinal Mushrooms: 7 Kinds and Their Unique Health Benefits”. Retrieved from https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/.

“Recipes”. Retrieved from https://www.realmushrooms.com/recipes/.

“Reishi Mushroom Benefits & Usage: A Comprehensive Guide”. Retrieved from https://www.realmushrooms.com/reishi-mushroom-benefits/.

Beat Summer Heat Syndrome

Even on the best of days, our bodies are working against the external effects of the environment to maintain the internal balance between hot and cool. In TCM, there are 6 environmental factors that contribute to illness when the body is unable to adapt to environmental changes, and two of them are called pathogenic summer heat, or summer heat syndrome, and pathogenic dampness. There are many symptoms of summer heat syndrome and dampness, and they can be treated by various cooling foods and beverages, and by various heat reducing exercises.

Summer heat syndrome and dampness, relating to yang, occurs between the Summer and Autumn solstice, and can be caused by either extreme temperatures, or the body’s inability to adjust to temperature changes. Summer heat and dampness symptoms, associated with yang, include:

• Nausea/diarrhea

• Confusion/dysphoria

• Fever/dizziness

• Lethargy

• Sweating

• Reddish complexion

• Thirst, especially for cold beverages

• Whole body heaviness or heaviness of the arms and legs

While these symptoms are uncomfortable, they should not be confused with symptoms of heat stroke, which is to be taken more seriously. If you are experiencing a temperature of 104 degrees and a rapid heart rate, seek medical help, as heat stroke can be life threatening.

Cooling Foods

In summer, we crave cooling foods and instinctually are disinterested in greasy or heavy foods. Avoid foods like deep-fried foods, chocolate, durian, jackfruit, coconut meat, and cherries. There are also certain herbs and spices to avoid, as they create too much heat. These include cayenne, chili peppers, and mustard seed. Replace salts with electrolytes and drink plenty of water. Avoid sugary beverages, alcohol, and caffeinated beverages. Below are foods recognized by TCM as being cooling on hot days:

• Watermelon: Contains vitamins, simple sugars, and water to help cool the body. Eat close to the rind, as it contains diuretics that help alleviate symptoms of dampness.

• Cucumber: Since cucumbers are mostly water, they are great for cooling the body. Add to water with a slice of lemon or to a salad.

• Mint: Can alleviate heat in the head and chest. It is best consumed cold.

• Blueberries: Clears heat and expel dampness.

• Hibiscus: Known to be cooling, and hydrating when enjoyed in a beverage. Try Rishi Tea & Botanicals Blueberry Hibiscus Rooibos tea, and enjoy either how or cool.

• Mung Beans: Regulates body temperature, clears toxins, balances the skin and organs, and tonifies Qi. Enjoy cooked in a soup, or raw on a salad.

• Lettuce: Most leafy greens and veggies are good for cooling the body due to the high quantity of water.

• Water Chestnuts: Contain high levels of water and are best enjoyed in stir frys with other veggies.

• Hot Tea: Though this sounds contradictory, a cup of warm liquid actually helps cool the body because the heat causes the body to sweat, and the sweat evaporation cools the body. Cold beverages lowers body temperature, but then the stomach works harder to digest, heating the body back up and causing dehydration. Recipe for Mint and Chrysanthemum tea below.

Exercises to Avoid Excess Heat

Exercise is important, but over exertion in the heat contributes to depletion of Qi, and can stimulate summer heat syndrome. The best exercises for working out in the heat are ones that do not raise heart rate or cause excessive sweating. These exercises include yoga, tai chi, and qigong. Remember to drink plenty of water and if exercising outside, find a shaded area to keep the body as cool as possible. Being, exercising, and playing in water (think: swimming) is also very beneficial to cool the body during the summer.

Beverage Recipes and Mocktails

Mint Chrysanthemum Tea

• 1 handful of dried mint

• 1 handful of friend chrysanthemum flowers

Preparation:

• Add herbs to 3 quarts of water ad bring to a boil.

• Reduce heat to a simmer for 15 minutes.

• Add honey to taste, strain, and refrigerate.

• Drink cool or at room temperature.

Rishi Tea’s Saltea Watermelon Mocktail

• 1.5 oz tequila blanco- leave this ingredient out to make a mocktail

• 1.5 oz Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• 3 dash rhubarb bitters

• Grapefruit Quince Sparkling Botanical

• Lime wedge

Preparation:

• In shaker, combine tequila (optional), Moonlight Jasmine Watermelon Juice, rhubarb bitters, and ice, and shake for 10 seconds.

• Strain into salt-rimmed glass with fresh ice and fill with Grapefruit Quince Sparkling Botanicals.

• Garnish with lime wedge.

Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• Brew 5g Moonlight Jasmine Tea, and add strained watermelon juice.

• Let infuse for a couple hours.

• Add to sparkling water and garnish with a lime wedge for a simple mocktail.

Relief with Acupuncture

Acupuncture can help alleviate symptoms of summer heat syndrome by regulating body temperature and decreasing inflammation. Acupuncture can also help ease any digestive issues caused by overheating, and bring the body back into homeostasis.

The best way to beat the heat is to drink plenty of water, stay shaded, do not overexert, and consume foods and beverages that are cooling. Watermelon and blueberries, mint, and other water dense foods will hydrate and cool the body and reduce dampness. To avoid dehydration brought on by alcohol consumption, try a mocktail with cooling ingredients like mint and watermelon. Listen to your body; if your heart rate increases and you begin sweating excessively, you may be experiencing heat stroke and should reach out to your health care provider.

References

“Eat with the Seasons: Summer”. Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/eat-with-the-seasons-summer?_pos=3&_sid=2c0ab877c&_ss=r.

“Saltea Watermelon”. Retrieved from https://journal.rishi-tea.com/saltea-watermelon/.

Camire, Alison. “Combat Summer Heat and Humidity with Traditional Chinese Medicine”. Retrieved from https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/foods-summerheat.

“TCM for Summer Heat”. Retrieved from https://myartofwellness.com/health-well-news/tcm-for-summer-heat/.

“What is ‘Summer Heat’?” Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/what-is-summer-heat#:~:text=Summer%2Dheat%20disperses%20and%20elevates,thirst%20and%20reddish%2Fscanty%20urine.

Gonzalez, Kris. “Late Summer & The Earth Element”. Retrieved from https://www.thewayofyin.com/blog/late-summer-and-the-earth-element?rq=summer%20heat%20.

Gonzalez, Kris. “Summer Living & Chinese Medicine”. Retrieved from https://www.thewayofyin.com/blog/summerlivingchinesemedicine?rq=summer%20heat%20.

Nowakowski, Rachel. “Summer Heat Syndrome: Five Ways to Stay Cool!” Retrieved from https://daoisttraditions.edu/stay-cool/.

Women's 7 Year Cycles

Human vitality goes through cycles as essence, or jing, is used and the ability to generate essence declines. This is the aging process, and for women, it happens in 7 year cycles. In TCM, women are seen as yin, corresponding with the odd number 7, which is yang. Men, on the other hand, are seen as yang, corresponding to the even number 8, which is yin. Within the cycles, there is balance in yin and yang. At birth, we receive a certain amount of essence from our parents and obtain essence from ingested food and drink, which is stored in the kidneys to be used by the body. Eventually, the kidney’s essence production comes to an end, and so begins the decline of human vitality. Around the age of 35 for women and 40 for men, jing essence declines. Maintaining this essence comes from proper diet and exercise, not overindulging, meditating, and processing all feelings, especially negative ones like hate, impatience, anger, fear, jealousy, sadness, worry, and mistrust.

Human vitality comprises several interrelated yin/yang vital essences, organs, and meridians that are associated with various functions of the body, and when they are aligned and balanced, the body is healthy. When unbalanced, illness occurs. The 5 vital essences are Qi, Xue (Blood), Jin Ye (Body Fluids), Jing (Essence), and Shen (Spirit). The 5 organs are heart, lung, liver, spleen, and kidney, which produce the 5 vital essences. The 5 meridians, also known as acupuncture meridians or acupoints, are the channels along the body through which the vital essences flow, and acupuncturists use these channels and points to alleviate blockages in the flow of essence.

• Qi (Chi): Qi is known as the most basic of the essences and is also known as life force. It travels the meridians throughout the body, and when a blockage occurs, illnesses like fatigue, lowered immunity, poor digestion, breathing problems, stress, and insomnia may occur.

• Jing (Essence): Jing essence represents the soul and body of a person, is yin in nature, and is stored in the kidneys. Circulating through 8 major vessels, Jing helps produce semen, menstrual blood, and bone marrow. Jing and Qi work closely together to protect the body from harm, and together form the foundation for Shen (Spirit).

• Shen (Spirit): Shen is the yang part of Qi, and regulates emotions. Shen is stored in the heart, is supported by Xue (Blood), and when out of balance could cause various mental illnesses like anxiety and depression, as well as insomnia. Qi, Jing, and Shen are the core vital essences for understanding the human body according to TCM healing practices, and are known together as The Three Treasures. For overall bodily harmony, Xue and Jin Ye are still essential, but are considered subsets of The Three Treasures.

• Xue (Blood): Xue is yin in nature, is the liquid life force of the body, and is important for nourishment. The stomach and spleen produce blood, are responsible for circulation, and when blood is deficient, illnesses like anxiety, insomnia, and irritability may occur.

• Jin Ye (Body Fluids): Jin Ye translates to body fluids, and is yin in nature. Jin refers to the fluids that nourish skin and muscles, like sweat and tears. Ye refers to thicker liquids like brain and spinal fluid. Jin Ye is produced through food and drink consumption, where it then filters and distributes nutrients throughout the body.

There are many practices people can implement to extend the life of their vital essences as they age, like a proper diet, exercise, and meditation. Foods that help support vitality include soups, fresh herbs, whole grains, organic chicken, root vegetables, squash, dates, and garlic. Gentle exercise is recommended for retention of vital essences, and includes tai chi and qigong. It is important to not overexert, so as to maintain balance. Meditation is important as well, and can be any form that resonates and creates a sense of happiness and calmness in life. How well one responds to these support systems depends on the amount of vital essence they carry, but results can be seen long term. As one ages, so must their practices at supporting their energy (qi).

The Female Cycles:

• 0 - 6: A woman’s kidney energy becomes strong. These are the years where you develop based on your inherited essence.

• 7 - 13: Her kidneys are strengthening. This is the Wood phase, and is all about establishing your roots. This time calls into question whether you feel a sense of self, were taught sacred boundaries, and if quality health practices were taught to you.

• 14 - 20: Menstruation. This phase is characterized by emotions, and the first menstrual cycle. You are learning to understand your body and recognize the pattern of your cycle. Kidney qi reaches equilibrium and teeth are fully formed by 21.

• 21- 27: Height of physical vitality. These are the Earth years, which are all about feeling secure in oneself, forming platonic and romantic relationships, exploring sexuality, and supporting hormonal health. Your body is at peak condition at 28.

• 28 - 34: Full Maturity. These are the years of peak vitality. These are the child rearing years and a time to maintain bodily strength. Facial weathering and hair loss begin at 35.

• 35 - 41: Peri-Menopause. This is the Metal phase of reflection and refinement. Figure out what is working and not working for you. This is also a time to adjust your lifestyle to maintain vitality and slow depletion. The 3 yang channels are depleted, complexion pales, and hair turns white by 42.

• 49 - 55: Crone & Post-Menopase. This is the Water phase, the age of wisdom. The focus is on the end of menstruating years and shifting the mindset to the acceptance of death. Menstruation ends, physique turns feeble, and conception is no longer possible by 49

The Male Cycles:

• 0 - 6: A man’s kidney energy becomes strong, his hair develops, and teeth emerge at age 8.

• 7 -13: His kidney energy is filled with vital energy, and his sperm is viable by age 16.

• 14 - 20: Sexual Maturity. His kidney energy is developed, his arms and legs are strong, and his teeth are fully developed by age 24.

• 21 - 27: Peak. His body reaches its peak strength at age 32.

• 28 - 34: Physical Decline/ is kidney energy begins to decline, his hair falls out, and his teeth weaken by age 40.

• 35 - 41: Kidney energy continues to decline, yang energy begins to decline, his complexion pales, and his hair turns white by age 48. It is important in this time to maintain healthy habits so as not to accelerate essence depletion.

• 42 - 49: His liver energy declines due to kidney deficiency, and tendons become tighter by age 56.

• 50 - 56: Physical and Sexual Exhaustion. His jing is weak, as are his bones and tendons as his body becomes decrepit by age 64.

Though there is no escaping the physiological changes of age, vital essence can be maintained through proper diet, movement, and meditation. The cycles of life are different for everyone, and the response to proper care is different for everyone, but the effects can be felt in time. Acupuncture is another practice that can help the flow of qi and other essences within the body, and can help facilitate well being.

Resources:

Estrada, Jessica. “8 Foods to Improve Qi Deficiency (aka Low Energy and Fatigue), According to a Traditional Chinese Medicine Expert”. Retrieved from https://www.wellandgood.com/foods-more-qi/.

González, Kris. 7 Year Life Cycles”. Retrieved from https://www.thewayofyin.com/blog/2019/3/8/7-year-cycles.

Jing, J. “What’s the Stage of Your Life Cycle?” Retrieved from https://cycleharmony.com/healthy-living/healthy-lifestyle/whats-the-stage-of-your-life-cycle.”

Wang, Chuaxin. “The Five Vital Substances in Traditional Chinese Medicine (TCM)”. Retrieved from https://www.amcollege.edu/blog/five-vital-substances-in-tcm.

“Meridians in Traditional Chinese Medicine?” Retrieved from https://www.amcollege.edu/blog/what-are-meridians-in-traditional-chinese-medicine-tcm.

“The Natural Aging Process through TCM”. Retrieved from https://www.nirvananaturopathics.com/blog/the-natural-aging-process-through-tcm.

“The Vital Substances”. Retrieved from https://www.takingcharge.csh.umn.edu/explore-healing-practices/what-traditional-chinese-medicine/what-qi-and-other-concepts/-vital-substa.