13/08/2022
here are 3 functional edible mushrooms that support cognitive health:
1) Lion’s Mane (Hericium erinaceus)
Main bioactive compounds: Hericenones and erinacines. Erinacine A, is a powerful antioxidant that targets brain neurons.
Main effects in the brain:
Decreases neuroinflammation & brain cell death
Enhances the effects of nerve growth factor (NGF), which promotes regrowth of brain cells
Increases brain catecholamine levels, which improves neurotransmitter balance and brain function
Take a hot bath before bed - bathing can reduce your stress levels. Pour some Epsom salts into the water to soothe your muscles and help you relax.
Restrict caffeine intake late in the day, avoid drinking alcohol near bedtime and try not to eat large meals right before going to sleep.
Consider investing in a white noise machine to help block out distracting noises. A white noise machine produces constant sound to help people sleep and block out distracting noises. White noise machines can include many different sounds like ocean waves, rainforest or even a lullaby of some sort.
Invest in a good mattress - The quality of your sleep may be improved with a new mattress. Consider investing in one with cooling gel, memory foam or other features that can help you achieve the best night’s sleep possible.
Benefits:
Aging related cognitive decline
Disease related cognitive decline
Depressive symptoms
Neuropathic pain
Disease related motor (movement) deficits (e.g., Parkinson's disease)
How to use:
Whole mushroom (1:1 extract): 1 g, 3x per day with meals or 3 g in single dose with breakfast. If using a concentrate, adjust dose according to concentration
2) Reishi
Bioactive compounds:alkaloids, polysaccharides (α/β-D-glu- cans), polypeptides, triterpenoids, fatty acids, ergosterols and cholesterols, neucleosides (adenosine, inosine, uridine), nucleotides (guanine, adenine), various ganoderic acids (A, B, C)
Main effects in the brain:
Anti-inflammatory
Neuroprotective
Proliferation of neural progenitor cells
Improves synapses (neural communication)
Increased acetylcholine levels
Benefits:
Promote relaxation
Reduce anxiety
Decrease depressive symptoms
Improve cognition and brain function
How to use:
Whole mushroom (1:1 extract): 3-6 g/day, taken 1x (morning with breakfast) or split into 3 doses to be taken throughout the day with meals. If using a concentrate, adjust dose according to concentration.
3) Chaga (Inonotus obliquus)
Bioactive compounds: Polysaccharides, polyphenols, triterpenoids, melanin, oxalic, gallic, protocatechuic and p-hydroxybenzoic acids
Main effects in the brain:
Anti-inflammatory
Antioxidant
Immunomodulatory
Immunoprotective
Decreased acetylcholinesterase activity
Improved acetylcholine levels
Decreased malondialdehyde and nitrite levels
Benefits:
Reduce fatigue
Improve gut microbiome
Improve learning and memory
Improve cognitive dysfunction
How to use:
Whole mushroom (1:1 extract): Use 0.5 to 1.5 g daily, taken 1x (morning with breakfast) or split into 3 doses to be taken throughout the day with meals. If using a concentrate, adjust dose according to concentration.
