BOOST YOUR GUIDE TO NATUR AL SUPPLE ME NT HEALTH
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Natural ways to support healthy aging
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Better Breast Health Diet and holistic lifestyle practices to promote breast and overall wellness.
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Aging Well
Habits for healthy aging that can help us today and into the future
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Probiotic Protection When your gut is unhappy or inflamed, your health can suffer.
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Real Adrenals
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Embrace your wellness with LiveNaturallyMagazine.com. Shop for wellness with Vitacost.com
Four natural supplements to support your adrenal health.
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Fall Into Health Strengthen your immunity with these 5 natural supplements.
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Lion’s Mane This miraculous mushroom has many medicinal uses. LIVENATURALLYMAGAZINE.COM
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BOOST | WOMEN’S WELLNESS
BETTER BREAST HEALTH
Diet and holistic lifestyle practices to promote breast—and overall—wellness. BY DEBRA ROUSE, N.D.
W
ith autumn upon us, we’re about to see a whole lot of pink ribbons—a symbol of breast-cancer awareness— highlighted during the month of October (aka, Pinktober). Breast cancer is the most common cancer in women, and statistics continue to reveal that approximately 25 percent of women will have some form of breast cancer in their lifetime. As a naturopathic doctor, I am passionate about proactive and preventive health care, combined with holistic lifestyle
choices, that empower individuals to take charge of their health. Although there are no guarantees that we can prevent diseases like breast cancer, when it comes to promoting breast wellness and better breast health, there are lifestyle choices we can make to increase overall health and lower our risk for not just breast cancer, but also heart disease, type 2 diabetes and other cancers. Here are my best practices for better breast health. »
DIET
FOODS TO AVOID
SELF-CARE
MINDFULNESS
Follow a Mediterranean, plant-based diet—low in red meat, higher in vegetables, fruit, fish, healthy fats and oils. Eat cruciferous veggies daily, including broccoli, cauliflower, cabbage and kale. These contain sulforaphane, a powerful, sulfur-rich compound with numerous demonstrated health benefits, including cancer prevention and heart health. Drink green tea—it contains anticancer polyphenols. Eat apples (with skin)—they contain quercetin, a potent antioxidant. Eat pomegranate seeds— there is promising research suggesting they can help prevent cancer. Consider supplementing with vitamin D—women with blood levels above 60 ng/mL vitamin D have an 80 percent lower risk of developing breast cancer.
Artificial sweeteners like aspartame and saccharin, which have questionable safety records and have been linked to certain cancers. Processed meats, like deli meats and bacon, which have been shown to increase risk of breast cancer when consumed more than twice a week, likely because of the nitrates and nitrites they contain. Starchy, fried foods—these contain acrylamide, which is a cancer-causing chemical found in foods like potato chips and french fries. Excess consumption also contributes to obesity.
Stay well hydrated with pure (clean or filtered) water—at least half of your body weight in ounces daily, but ideally threequarters of your body weight. To stimulate draining of the lymph system, try dry-brush massage: Using a body brush, gently brush upward toward the heart, around one breast and down under your armpit on that side. Repeat on other breast and armpit.
Meditate: Quiet your mind with your eyes closed for at least six minutes per day. Try lovingkindness meditation; you can find many examples online. Gratitude journal: Every night before going to bed, practice writing down five things you are grateful for and why you are grateful for them.
EXERCISE
I recommend you check your breasts regularly. Look and feel for any changes. Red flags include any firm lumps; swelling around breast, nipple, or armpit; dry, cracked skin around nipple; blood or fluid leakage; and abnormal heat or itching. Follow up for further screening with your doctor if you notice any of these changes.
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Minimum 150 minutes per week—about 20 to 30 minutes daily. During and after breastcancer treatment, women who exercise show faster recovery; lower risk of recurrence; and better mood, strength, endurance and overall sense of well-being.
REGULAR BREAST SCREENING
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B O O S T | S U P P L E M E N TA L H E A LT H C A R E
Aging Well As COVID has forced us to take a closer look at our health, there are habits for healthy aging that can help us today and into the future. B Y N A N C Y C O U LT E R - P A R K E R
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f there is one positive that came from COVID-19, it was people taking a renewed interest in their personal health. As we all turned to cooking more at home, we also took a closer look at what we were eating and its nutritional content. Dietary supplements to support a healthy immune system, offset stress and support sleep also became a priority. All of this is a good thing, given that life expectancy in the U.S. seems to be on the decline, according to the Centers for Disease Control and Prevention (CDC). In 2017, the average life expectancy was 78.6 years. Yet in the first half of 2020, this dropped to 77.8 years. As we renew our interest in our personal health, now would also be a good time to consider how we want to age. What many people don’t realize is that there is a direct correlation between healthy aging and our body’s inflammation. The strength of our immune system, how we sleep and manage stress, what we eat and
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how much we exercise all can cause and correlate back to inflammation. “So many of the concerns we have about aging relate to inflammation. The number-one way to naturally slow aging is to eat a better diet,” says Michelle Simon, Ph.D. N.D., president and CEO of the Institute for Natural Medicine, who also runs her own naturopathic
practice in Seattle. “Many of the conditions we face can be corrected by a diet full of antioxidant-rich fruits, high-quality meats and seafoods, spices and leafy greens, and healthy fats. Outside of diet, the second most important thing is that people need to move.” Simon outlines the main signs of poor aging, which include joint pain, bad sleep, inflammation, cognitive problems—such as brain fog and short-term memory issues—weight gain, varicose veins, skin problems, digestive issues and nutrient absorption challenges. She stresses the importance of following a regular exercise routine to maintain normal blood flow, which helps regenerate tissue and keep some of the challenges of aging at bay. But it doesn’t take as much as we think to maintain
S U P P L E M E N TA L H E A LT H C A R E | B O O S T
CONSIDER THESE SUPPLEMENTS Along with regular exercise and a healthy diet, Michelle Simon recommends the following supplements to help mitigate inflammation and support the process of healthy aging.
Turmeric
Magnesium
Inflammation is the body’s natural response to all of the things that bombard it on a daily basis, from toxins and bacteria to muscle recovery. To help offset inflammation, Simon recommends turmeric. Its active ingredient curcumin is a powerful natural antiinflammatory shown in studies to be as effective as ibuprofen. “It is good for many things: It is an anti-inflammatory but it has also shown to be as effective as Prozac in managing depression and is helpful for arthritis for maintenance, pain management and reducing symptoms,” she says. Recommended dose: 750 mg of 95 percent pure curcuminoid daily.
Vitamin B12
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The body’s ability to absorb vitamin B12 diminishes with age, which can lead to fatigue. “As we age, our stomach acid levels decrease, which interferes with our ability to absorb vitamin B12, one of the most important nutrients for our energy and which is needed to convert carbohydrates to glucose,” explains Simon. B12 also is important to support the central nervous system. Recommended dose: 1,000 mg daily.
our physical strength. “Twice a week is the minimal amount we need to do to maintain muscle tone. But it’s important as we age, especially if we are living independently,” says Simon. As far as diet goes, if there is one thing to focus on, Simon advises removing sugar and replacing it with lots of fruits and vegetables. “Sugar is something that ages us more quickly,” she says. And then there’s sleep. In this time of electronic gadgets that we are tethered to, Simon emphasizes the importance of setting a routine around sleep. She suggests turning off lights at least 30 minutes before you are getting ready for bed to help you relax and increase melatonin production.
Astaxanthin A lesser-known antioxidant, astaxanthin is a reddish pigment in certain algae that gives salmon, trout and other seafood its pinkish color. Studies have shown it to help with muscle mass in elderly people. According to Simon, as you age, muscle mass is a measure of resiliance and research has shown that you can get more benefit from working out if you are taking astaxanthin at the same time. Recommended dose: 4–12 mg daily.
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“Magnesium is becoming one of the minerals Americans are most deficient in and it has so many benefits,” says Simon. It has been shown to help balance blood sugar, relax the nervous system, and support healthy sleep, mood and muscular skeletal function. Simon suggests taking it in the form of magnesium glycinate and starting with a low dose as too much magnesium can cause loose stools.
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Recommended dose: 300 to 500 mg daily.
Vitamin D “I can’t say enough about the importance of vitamin D as we age. It supports bone health and protects against cancer and heart disease. It improves immune system function and balances hormones. And it is necessary to absorb calcium,” explains Simon. The amount you need can depend on where you live in the country and your exposure to sun. Recommended dose: Up to 2,000 IUs daily.
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Vitamin C As you age, the best support for skin health and the structural form of skin is vitamin C, says Simon. You can get it through food or supplementation. “You need vitamin C as a basic building block,” Simon explains. Recommended dose: 500 mg 1–2 times daily.
Resveratrol Resveratrol is a naturally occurring phytochemical present in wine and blueberries—plants with deep-colored pigments. Rich in antioxidants, it neutralizes free radicals, which can wreak havoc on our health if left unattended. Studies have shown it to help decrease inflammation and to support cardiovascular health.
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Recommended dose: Approximately 100–500 mg.
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B O O S T | S U P P L E M E N TA L H E A LT H C A R E
STRAINS
There are numerous probiotic strains. Each strain has a different effect in the body. You will see the strain names on food or supplement labels, combined with the species name. For example, the Bifidobacterium or Lactobacillus species are often abbreviated as B. or L.
MENTAL HEALTH
Your gut plays many important roles in your overall health. But when it’s unhappy or inflamed, your health suffers. Probiotics can help. B Y K AT H R Y N L E AV I T T
D
igestive complaints are widespread. According to the National GI Survey, more than 60 percent of people in the U.S. report at least one gastrointestinal (GI) symptom each week—everything from heartburn and acid reflux to abdominal pain, bloating or constipation. Researchers are finding evidence that links the gut or microbiome—home to trillions of bacteria—with overall health and, in the case of an unhealthy gut, some diseases. New studies are even revealing that poor gut health is associated with worse outcomes in COVID-19. In a word, the gut is the foundation of health. The problem with many gut symptoms lies with what we eat and how we have shifted from hunter-gatherer eating to a largely processed Western diet, says Christopher Lowry, Ph.D., a professor of integrative physiology and a probiotics researchTRY IT. er at the University of Colorado Boulder. “There is a hypothesis that states that inflammatory
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conditions are driven by reduced exposure to environmental microorganisms that we were commonly exposed to in our ancestral past,” Lowry explains. “Administration of these bacteria is then a matter of simply replacing something that we lost due to the transition from a hunter-gatherer or rural, agrarian existence to a modern urban environment.” Lowry’s team, which focuses on probiotics and mental health, developed a vaccine made from a soil-derived bacterium that helped prevent a PTSD-like syndrome when tested on mice. “We are in awe that this bacterium, which is about one one-millionth of a meter long (one micron), can have such powerful stress-resilience effects,” says Lowry. “These studies are exciting because they
Nutrition Now PB8 8 Probiotic Strains
point toward a future when probiotics, i.e., live microorganisms, when administered in adequate amounts, confer a health benefit on the host and may be used in a targeted way.” To support the gut microbiome, Lowry says, “The first-line approach should be a diet rich in vegetables, fruits, nuts, seeds and healthy fats, like olive oil. The American Gut Project has highlighted how persons who report consuming, on average, more plants (30 plus) each week have a more diverse gut microbiome, which is thought to reflect a healthy gut microbiome ecosystem.” Probiotics also support a healthy brain-gut axis by actively inducing anti-inflammatory responses, Lowry says. Here’s a look at some of the strongest research. »
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Culturelle Probiotics
Strains that help: L. acidophilus, L. casei and B. bifidum for depression, and L. casei for anxiety.
GI HEALTH Findings: Evidence is particularly strong for probiotics and improving conditions such as diarrhea, constipation and inflammatory bowel disease, says Lowry. Strains that help: Lactobacillus and Bifidobacterium
METABOLIC HEALTH Findings: A 2020 meta-analysis found that probiotics improve body mass index, blood pressure, glucose metabolism and cholesterol levels in obesity, which also has links with inflammation, says Lowry. Strains that help: L. rhamnosus, plantarum, gasseri and paracasei
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Probiotic PROTECTION
Findings: Lowry conducted a randomized, double-blind, placebo-controlled trial that found that a probiotic called Lactobacillus reuteri reduced C-reactive protein, a measure of inflammation, and stress reactivity in veterans. It is becoming clear that inappropriate inflammation is a risk factor for anxiety, depression and PTSD, Lowry says.
S U P P L E M E N TA L H E A LT H C A R E | B O O S T
Real Adrenals Four natural supplements to support your adrenal health. B Y K AT H R Y N L E AV I T T
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he human body has two adrenal glands located on the top of each kidney. About the size and shape of a fortune cookie, their job is to produce hormones required for different functions, including balancing the body’s salt and water levels, stimulating glucose production, regulating metabolism and playing a role in puberty. The hormones are also responsible for all the physiological characteristics of stress response. “When we talk about adrenal health, we’re simply talking about stress management,” says Jennifer McLemore, L.Ac, an acupuncturist and Chinese herbalist in Boulder, Colo. “Any stress we experience on the body and/or emotionally and psychologically will impact the adrenal glands.” The adrenal glands produce our stress hormones—epinephrine, norepinephrine and cortisol—and it’s normal for the body to make a certain amount of these according to a natural rhythm, says McLemore. They spike in the morning to wake us up and get us going, then decline over the course of the day. But when we overwork this system, we don’t have as great or balanced a stress response, she says. The key is to get educated and learn how to protect this delicate system before it gets taxed, advises McLemore. This will help us not only manage our stress response but also feel good. McLemore recommends beginning with balance. Get ample, restorative sleep; eat at consistent times; schedule regular downtimes; and practice screen management (our screen TRY IT. addiction puts us in a constant state of stress, she says). Also try these natural supplements, which McLemore says are all tied to an optimally functioning adrenal system.
VITAMIN C
VITAMIN B6
Studies have found that a healthy stress response relies on vitamin C and that supplementation has a direct “braking effect” on the release of cortisol. This is especially important because the body can’t make this essential vitamin, creating an impaired stress response. Vitamin C deficiency is also widely associated with mood disorders such as depression and anxiety. Look for a food-based vitamin C, rather than a chemically processed one, says McLemore, with rose hips and bioflavonoids, and take 1,000 to 2,000 mg per day.
Chronic stress depletes vitamin B6, but supplementation can help reduce stress. A 2018 randomized, single-blind clinical trial found that adults with “severe” or “extremely severe” stress had a greater improvement in their stress response by adding vitamin B6 to their magnesium intake. Another study found that taking vitamin B6 along with vitamins B12 and B9 was linked with a “cortisol awakening response,” a healthy increase in cortisol in the morning. Take 50 to 100 mg daily vitamin B6 in the pyridoxal 5 phosphate (p5p) form, which is most active, says McLemore.
MAGNESIUM
ZINC
Magnesium deficiency is common in the U.S. and has been linked with increased stress and depression. A 2020 review paper found that stress depletes magnesium, creating a vicious cycle. Another study on athletes found that magnesium supplementation reduced cortisol levels before and after a strenuous rugby match. Magnesium is best taken at night to help support sleep, says McLemore. Take a moderate amount—300 to 400 mg—to avoid stomach discomfort, and consider the magnesium glycinate form, which McLemore says is particularly well-tolerated and well-absorbed.
Synergy Adrenal StressCombat
Zinc is necessary for all bodily processes, not the least of which is the adrenal system. Animal models have shown that a zinc-deficient diet leads to elevated cortisol. Additionally, low zinc is associated with decreased information processing and increased impulsivity—two effects of stress—as well as risk of depression. Zinc absorption is blocked by antacids, anti-inflammatories and medications for diabetes. Take 30 to 50 mg daily with food, recommends McLemore.
Dr. Mercola Zinc
Garden of Life Whole Food Magnesium
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B O O S T | S U P P L E M E N TA L H E A LT H C A R E
Fall into Health
Strengthen your immunity with these 5 natural supplements. BY RADHA MARCUM
I
Your body fights invaders in two ways: innate immunity (physical barriers, such as skin, stomach acid, mucus) and adaptive immune responses (antibodies and specialized blood cells). Healthy immune function often suffers when we eat too many processed foods, especially refined sugar, or when we encounter environmental toxins, says Sheila Kingsbury, N.D., R.H., and chair of botanical medicine at Bastyr University in Kenmore, Wash. Fortunately, there are many ways to strengthen immunity, too. Ample rest and exercise, and eating a well-rounded diet with plenty of antioxidant-rich fruits and vegetables—especially those with deep color, such as berries, dark leafy greens, and red and orange root vegetables—help keep your immune system in tip-top shape. Also, Kingsbury recommends these supplements for extra immune support to carry you healthfully through the change of seasons.
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t’s no surprise that with fall and winter come a spike in colds and flus. Although you can’t do anything about the weather, you can help your immune system adjust to it so it can protect you 24/7 from bacteria, viruses and other “foreign” invaders that enter through your skin, airways or digestive system.
PROBIOTICS
According to research, healthy gut microflora (bacteria)—also known as probiotics—regulate the immune response and help the body resolve problems faster, Kingsbury says. These helpful bacteria fight off bad bugs and viruses, and keep inflammation in check, another plus for immunity because inflammation is the body’s normal response to injuries or infections. How to take: Opt for probiotic-rich foods, such as yogurt or kefir with “live and active cultures,” sauerkraut, tempeh, miso and fermented nondairy beverages—plus prebiotic fiber in plant foods, such as roots and green leafy vegetables, which helps probiotics flourish. Add in probiotic supplements during and after illness. Look for: Certain probiotic strains will likely work better for your particular body than others. It may take some trial and error, Kingsbury says. Opt for refrigerated products clearly labeled with specific strains; talk to the expert at your store about what’s right for you. Try Nutrition Now PB 8, a proprietary probiotic blend at a good introductory price.
ELDERBERRY
The dark, round berries of the Sambucus nigra plant have been used for centuries to treat respiratory illnesses, partly because they contain anthocyanin, a potent antioxidant. “Elderberry has antiviral properties, tones the immune system and supports healthy mucous membranes,” Kingsbury says. “This is a safe, adaptable remedy.” How to take: Kingsbury recommends a teaspoon of syrup throughout cold and flu season to beef up the immune system. If you get ill, increase the frequency to 3–4 times per day. Look for: Honey-, sugar- or glycerin-based elderberry syrups; elderberry lozenges and teas; and elderberry as a component of complementary herb mixtures. Do not give honey-based syrups to infants 12 months or younger. Well-known brands with elderberry products include Nature’s Way and Gaia Herbs.
ASTRAGALUS
A popular herb in traditional Chinese medicine, astragalus battles bacteria, viruses and stress. “I recommend this herb particularly for people who get more
ELDERBERRY PLANT
than four to six colds per year,” Kingsbury says. Initial research on the herb shows that astragalus may work by stimulating and bolstering the immune system. How to take: To reach full efficacy, astragalus should be taken for three to six months in tincture or glyceride form. Take 1 teaspoon per day for prevention, more if you’re feeling sick. For adults, Kingsbury recommends astragalus in combination with eleuthero (Siberian ginseng), at ½ to 1 teaspoon per day. Take eleuthero only in the morning because it can have a stimulating effect similar to caffeine. Look for: Well-known brands, including Nature’s Way and Herb Pharm, with independently verified ingredients.
MUSHROOMS
In recent research, medicinal mushrooms—such as reishi, shiitake and turkey tail, among others—have been found to stimulate white blood cell production and boost immunity. The beta-glucans in most mushrooms strengthen the immune system, and mushrooms’ polysaccharides modulate immunity. “Mushrooms are good for long-term and major episodes of illness, from colds to cancer,” Kingsbury says.
TRY IT.
Nature’s Way Sambucus Elderberry Gummies
How to take: Mushrooms are most easily taken in capsules. Take 1–4 capsules per day, depending on the severity of illness. Mushrooms are safe to take long-term. Look for: A combination of mushroom species, such as those available from Host Defense’s Stamets 7 and MyCommunity.
OMEGA-3 FATTY ACIDS
Long revered for anti-inflammatory effects, omega-3s also balance the immune system, increasing or reducing immune response as needed. In one recent study, mothers who consumed 400 mg DHA (a popular omega-3) during pregnancy significantly reduced the likelihood that their children would catch colds during the first month after birth. How to take: For general immune support, supplement with a 1,000-mg omega-3 fatty acid combination daily. Kingsbury recommends 1 tablespoon of cod liver oil, for example. Look for: Fish oil supplements containing at least 300 mg EPA that are independently verified free of mercury and other contaminants. Try Nordic Naturals’ Ultimate Omega items or Barlean’s Swirl oils.
Jarrow Formulas Probiotics
Nordic Naturals Omega-3
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B O O S T | O F F B E AT & O N T R E N D
Lion’s Mane
Beyond looking cool, this miraculous mushroom has many medicinal uses. B Y K AT H R Y N L E AV I T T
DID YOU KNOW
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FALL/HOLIDAY 2021 | LIVE NATURALLY SUMMER/FALL
their impressive benefits by stimulating the immune system. Lion’s mane is of the greatest interest and has the most research behind it.
USE IT FOR. Known mostly for its positive effects on human brain health, specifically anxiety, depression and Alzheimer’s disease, lion’s mane is a powerful antioxidant that has also been found in in vitro and animal studies to improve diabetes, strengthen digestive health and even help prevent heart disease and cancer.
THE SCIENCE.
A 2020 review study found that lion’s mane helps with depression (and may be a comparative alternative to conventional antidepressant drugs) as well as anxiety, TRY IT. sleep disorders and binge eating. Another 2020 study, this one a double-blind, Gaia Herbs randomized, Mind Spring placebo-controlled clinical trial, found that after 49 weeks of treatment with lion’s mane, participants with mild Alzheimer’s scored significantly higher in Host Defense My Community “mental state” Extract and “activities
of daily living” categories. Other recent studies have looked at lion’s mane’s effects on cancer cells and have established the need for more investigation as a possible alternative cancer treatment.
HOW TO TAKE IT. Available as a dried herb by the gram or in capsule form. A common, studied dose for general well-being is 1.5 to 2 g (about a half teaspoon) or 3 capsules (about 500 mg each) daily of lion’s mane. When actively dealing with a condition, increase this dose to a half teaspoon or 3 capsules (about 500 mg each) up to three times a day.
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WHAT IS IT?. Lion’s mane (Hericium erinaceus) is one of the most unique-looking mushrooms, with its unbranched body of icicle-like spines and soft white tissue. Used for hundreds of years in traditional Chinese medicine (TCM) and also native to North America, it was once considered so special that it was reserved only for Chinese royalty. An “ultimate tonic” in TCM, lion’s mane is believed to reach all the body’s organ systems—heart, liver, spleen, lung and kidney—as well as the brain, providing a full-body benefit from one single herb, something very few herbs can claim. In Western medicine, all edible mushrooms are known for their high content of polysaccharides, which exert
Lion’s mane is also known as the bearded tooth mushroom or the pom-pom mushroom.
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