• Benefits of Lion's Mane for Stress
• Reishi Mushroom for Sleep Benefits
• Cordyceps Mushroom for Energy Benefits
How To Manage Holiday Stress
Discovering effective ways to manage holiday stress can make a world of difference in how we navigate the festive season. Amidst the hustle and bustle, there's a natural solution that might hold the key to relaxation: medicinal mushrooms. These unassuming fungi have been gaining attention as mushroom supplements used as natural remedies for anxiety and depression due to their potential to promote tranquility and alleviate stress.
In this blog, we'll delve into the calming properties of mushroom species and explore how incorporating them into your holiday self-care routine could help you find a much-needed sense of balance and serenity. Join us as we uncover the secrets of managing holiday stress with the power of mushrooms, offering you a pathway to a more relaxed and enjoyable festive experience.
Holiday stress can take a toll on our bodies, affecting our well-being in various ways. To combat this, there's a natural approach that can help enhance our resistance to stressors: adaptogens. These substances work with our immune-neuro-endocrine system and the hypothalamic-pituitary-adrenal axis to help us better handle external stressors, ranging from pollution and climate changes to infectious diseases and conflicts with others. The primary goal of adaptogens is to maintain balance within our bodies, ensuring we stay in a state of equilibrium even amidst the holiday chaos.
Stress triggers a three-stage response within the body: alarm, resistance, and exhaustion. The alarm phase marks the body's immediate reaction to acute stress, often known as the "fight or flight" mode. The body should naturally rebalance and return to a stable state. However if stress persists, the body enters the resistance stage, which can lead to symptoms like poor concentration, irritability, and frustration. Prolonged stress may eventually push the body into exhaustion, resulting in burnout, anxiety, depression, and more. During this phase, the body experiences an overall physiological imbalance, potentially weakening the immune system.
Adaptogens are crucial in helping our bodies maintain stability amid external pressures, preventing the progression into the draining exhaustion phase of stress. As the popularity of adaptogen supplements rises, medicinal mushrooms emerge as a standout source of these stress-fighting agents. These mushrooms have a long history of supporting vitality and longevity, contributing to the well-being of various bodily systems. While numerous mushrooms offer support, let's delve into a few specific adaptogenic mushrooms that can be mainly for holiday stress management.
Lion’s Mane Mushroom for Brain Health Benefits
The impact of stress on our brain can be quite profound, triggering both short-term and long-term changes due to the continuous release of stress hormones. Unfortunately, these changes often contribute to a decline in memory and cognitive functions, which tend to worsen as we age. Lion’s Mane mushrooms, however, offer a potential solution.
Packed with active compounds like hericenones and erinacines, Lion’s Mane has shown the ability to stimulate brain cell growth through neurogenesis [1]. Moreover, another critical component called isohericerinol A, found in the fruiting body of Lion’s Mane, has been identified for its role in boosting the production of nerve growth factor (NGF), a molecule crucial for the development, growth, and survival of neurons – the vital messengers of our body [2].
A study investigating the effects of Lion’s Mane took a closer look at its potential to alleviate the emotional toll of prolonged stress. Over 8 weeks, participants were supplemented with Lion’s Mane to assess its impact on depression, anxiety, sleep, and binge eating disorders [3]. The study evaluated the participants' brain-derived neurotrophic factor (BDNF) and its precursor pro-BDNF levels before and after supplementation. The results were noteworthy: those who received Lion’s Mane showed increased levels of pro-BDNF, corresponding to overall improvements in depression, anxiety, and sleep quality [3]. The significance lies in that reduced BDNF levels have been linked to decreased excitatory neurons, potentially leading to conditions like depression [4]. Furthermore, BDNF is critical in supporting existing neurons' survival and fostering new ones' growth [4].
So, in times of prolonged stress, when emotional well-being and mental health may falter, Lion’s Mane emerges as a natural ally, offering support for memory enhancement and mood stabilization. Through its unique compounds and potential to foster neuron growth and survival, Lion’s Mane opens up an avenue of hope for those seeking relief amidst the challenges of stressful periods.
Reishi Mushroom for Sleep Benefits
Using Reishi (Ganoderma lucidum) may potentially offer relief from the challenges of prolonged stress, as well, particularly in managing anxiety-related concerns that often arise during the holidays. Stress can trigger anxiety, leading to sleep disturbances and difficulties in social interactions due to persistent worry and racing thoughts. Reishi has garnered attention for its potential to alleviate anxiety, with research attributing this effect to its components like phenols and flavonoids [5].
One study even revealed that Reishi might enhance sleep quality by extending total sleep duration and non-rapid eye movement sleep (NREM), which are crucial for a more rejuvenating rest [6]. Quality sleep plays a pivotal role in mitigating stress, allowing our bodies to rejuvenate and reset for the upcoming day. As tension escalates cortisol (stress hormone) levels, sleep works in the opposite direction, helping to reduce these levels. Neglecting proper rest could further magnify the impact of holiday stress on our overall well-being.
Cordyceps Mushroom for Energy Benefits
Recent research highlights Cordyceps' ability to boost ATP generation, which is like our body's energy currency [7]. When our ATP levels run low, it can affect our mood and even contribute to stress-related issues [8]. Cordyceps might step in with its antioxidant prowess, potentially bolstering our ATP production.
This could mean better cellular and mitochondrial antioxidant defenses, leading to improved energy production [7]. We all know how stress can leave us feeling utterly worn out. The constant "fight or flight" mode takes a toll on our bodies. Cordyceps could offer a helping hand by enhancing energy, stamina, and helping maintain steadier energy levels throughout your busy holiday days.
When it comes to finding moments of tranquility amidst the holiday chaos, consider harnessing the soothing potential of mushroom tea for relaxation. Infusing your favorite teas with mushroom powders can be a delightful and effective way to unwind. By blending the earthy essence of medicinal mushrooms into your daily cup, you're not only creating a warm and comforting beverage, but you're also tapping into the potential benefits these fungi offer.
Mushroom-infused recipes for relaxation, such as a calming chamomile tea infused with the gentle essence of reishi mushrooms, can provide a harmonious blend of flavors and wellness. So, as you navigate the festivities, don't forget to explore the realm of mushroom tea – a simple yet powerful addition to your arsenal of holiday stress management techniques.
While exploring the benefits of medicinal mushrooms for holiday stress management, it's essential to consider a holistic approach to managing stress. Alongside incorporating these medicinal mushrooms into your routine, you can also embrace mindful movement practices as practical stress management tips. Activities like yoga or tai chi can foster a stronger mind-body connection, helping you unwind and find a sense of balance. Meditation for stress relief is another powerful tool; taking a few moments each day to meditate can bring tranquility amidst the seasonal chaos.
Furthermore, pay attention to the potential of herbal remedies for stress. Just as medicinal mushrooms offer natural solutions, herbs like chamomile and lavender have traditionally been used to promote relaxation. By weaving together the calming properties of medicinal mushrooms with mindful movement, meditation, and herbal remedies, you can create a comprehensive strategy to tackle holiday stress and embrace the festivities with a renewed sense of calm and vitality.
We hope you have found this article informative. If you have any questions or comments, please leave them in the comment section below!
References:
[1] Ratto D, Corana F, Mannucci B, Priori EC, Cobelli F, Roda E, Ferrari B, Occhinegro A, Di Iorio C, De Luca F, Cesaroni V, Girometta C, Bottone MG, Savino E, Kawagishi H, Rossi P. Hericium erinaceus Improves Recognition Memory and Induces Hippocampal and Cerebellar Neurogenesis in Frail Mice during Aging. Nutrients. 2019 Mar 27;11(4):715. doi: 10.3390/nu11040715. PMID: 30934760; PMCID: PMC6521003.
[2] Ryu SH, Hong SM, Khan Z, Lee SK, Vishwanath M, Turk A, Yeon SW, Jo YH, Lee DH, Lee JK, Hwang BY, Jung JK, Kim SY, Lee MK. Neurotrophic isoindolinones from the fruiting bodies of Hericium erinaceus. Bioorg Med Chem Lett. 2021 Jan 1;31:127714. doi: 10.1016/j.bmcl.2020.127714. Epub 2020 Nov 25. PMID: 33246107.
[3] Vigna L, Morelli F, Agnelli GM, Napolitano F, Ratto D, Occhinegro A, Di Iorio C, Savino E, Girometta C, Brandalise F, Rossi P. Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers? Evid Based Complement Alternat Med. 2019 Apr 18;2019:7861297. doi: 10.1155/2019/7861297. PMID: 31118969; PMCID: PMC6500611.
[4] Yang, T., Nie, Z., Shu, H., Kuang, Y., Chen, X., Cheng, J., Yu, S., & Liu, H. (2020). The role of BDNF on neural plasticity in Depression. Frontiers in Cellular Neuroscience, 14. https://doi.org/10.3389/fncel.2020.00082
[5] Singh R, Dhingra GS, Shri R. Evaluation of Antianxiety Potential of Four Ganoderma (Agaricomycetes) Species from India in Mice. Int J Med Mushrooms. 2016;18(11):991-998. doi: 10.1615/IntJMedMushrooms.v18.i11.40. PMID: 28008811.
[6] Cui XY, Cui SY, Zhang J, Wang ZJ, Yu B, Sheng ZF, Zhang XQ, Zhang YH. Extract of Ganoderma lucidum prolongs sleep time in rats. J Ethnopharmacol. 2012 Feb 15;139(3):796-800. doi: 10.1016/j.jep.2011.12.020. Epub 2011 Dec 21. PMID: 22207209.
[7] Ko KM, Leung HY. Enhancement of ATP generation capacity, antioxidant activity and immunomodulatory activities by Chinese Yang and Yin tonifying herbs. Chin Med. 2007 Mar 27;2:3. doi: 10.1186/1749-8546-2-3. PMID: 17386115; PMCID: PMC1847515.
[8] Allen J, Romay-Tallon R, Brymer KJ, Caruncho HJ, Kalynchuk LE. Mitochondria and Mood: Mitochondrial Dysfunction as a Key Player in the Manifestation of Depression. Front Neurosci. 2018 Jun 6;12:386. doi: 10.3389/fnins.2018.00386. PMID: 29928190; PMCID: PMC5997778.
Comments (0)
Back to Wellness Blog