Modern-day living takes a daily toll on bodies that tend to be overworked, undernourished, and sleep-deprived.

It’s no secret that our collective immunity is depleted—the evidence is all around us in the rising incidence of cancer, diabetes, and various immune disorders ranging from AIDS to chronic fatigue. Who would have thought that an antidote to exhausted immunity could come in the form of some idiosyncratic fungi?

About Medicinal Mushrooms

The History of Medicinal Mushrooms

Hugely popular and widely respected for centuries in the East, these immune boosters are finally gaining recognition and respect among Western practitioners. Why? Not only is their reputation backed up by thousands of years of successful use, but today’s modern research supports many of the early findings about the potency of mushrooms.

The roots, so to speak, of medicinal mushrooms are deep and exotic, reaching back at least 10,000 years, often through imperial China, but also encompassing ancient Egyptian and Aztec civilizations.

Why Are They Effective?

Think about your garden-variety mushroom growing on the forest floor. It occupies a unique space in a carefully balanced ecosystem—somewhere between the living and the dying. “In nature, fungi are the great recyclers,” says Georges M. Halpern, MD, author of Medicinal Mushrooms.

“Some scientists believe that the ability of fungi to break down organic matter is linked to the antidisease properties of fungi. Fungi live in a hostile environment amongst decay on the harshest layer of the ecosystem. There they encounter disease-causing pathogens far more frequently than other life forms. To survive, fungi must have proactive, healthy immune systems. Some scientists believe that the antipathogenic properties in mushrooms are precisely what make them valuable to the human immune system.”

Support for The Immune System

The main purpose of our body’s immune system is to separate the good from the bad and the ugly. A properly functioning system recognizes what belongs and what doesn’t, in the form of viruses, toxins, and bacteria (also known as antigens). Anything hostile encounters an onslaught of white blood cells, which hopefully destroy the invader.

Problems come in one of two forms: an underactive immune system, which can leave the body vulnerable to cancer, AIDS, flu, colds, and a host of other infections an overactive system, which can lead to autoimmune disorders, such as asthma, diabetes, and allergies, where the immune system attacks its own body.

Brilliantly adaptable, medicinal mushrooms (available in capsule or powder form) seem to be able to either boost or soothe the immune system, depending on the individual circumstances.

In Preventive Healthcare

Fortunately, today there’s a growing emphasis on preventive healthcare—that is, boosting your immune system to halt disease before it happens. Not so fortunately, evidence of weakened or unbalanced systems is all around us: One in three Americans will face cancer in his or her life; 40 million Americans have heart disease; seasonal allergy sufferers number in the millions.

Immune disorders such as chronic fatigue, diabetes, and irritable bowel syndrome affect increasing numbers. We all know the drill, but it doesn’t hurt to say it again: Eat healthy foods, exercise, get plenty of sleep, and keep stress levels as low as possible. Oh, and throw a few shiitakes into that stir-fry or supplement routine.

With a foot firmly planted in the worlds of both food and medicine, mushrooms offer up a perfect combination of culinary prowess and medicinal potency.

Supplements vs Food

Are medicinal and culinary mushrooms interchangeable? Will cooking your shiitakes be as effective as taking a supplement when it comes to upping your immunity quotient? Not exactly, although all mushrooms in any form offer health benefits.

However, unlike their above-ground equivalents, medicinal mushrooms, whether capsules or powders, generally use the mycelium—the more potent part of the fungi that grows underground.

Our Top Four Medicinal Mushrooms

• Cordyceps sinensis

  A recognized superstar in the mushroom field, cordyceps grows under sci-fi circumstances—it germinates within a certain type of caterpillar found in the heights of the Himalayas (and other such lofty elevations), taking over and eventually killing its host.

  Jump-Start Endurance and Vitality

  Regarded with awe in China for centuries, cordyceps is considered to be one of the safest of all such herbal remedies, renowned for imparting vitality and increasing stamina. It's traditionally used as a tonic for the heart, lungs, and kidneys.

  Modern Use and Studies

  Modern practitioners use cordyceps to treat a range of illnesses from cancer and liver disease to anemia and sexual dysfunction.

  Studies have shown that, in combination with a healthy diet and exercise, it can lower cholesterol by increasing levels of HDL (healthy) cholesterol, which in turn reduces levels of LDL (lousy) cholesterol. A Chinese study conducted on nearly 300 patients over a period of eight weeks resulted in an overall drop in cholesterol levels of 17 percent.

  Studies have also determined that cordyceps boosts T-cells and natural killer cells. Additional trials are looking at the effects of cordyceps on diabetes, chronic fatigue, and hepatitis B, a disease that affects approximately 400 million worldwide.

  • Tip: When choosing Cordyceps sinensis at your natural products store, look for Cordyceps Cs-4, a potent, safe form of this supplement.

• Reishi (Ganoderma lucidum)

  Another highly regarded Chinese favorite, reishi is often called the king of herbal medicines, outranking even ginseng in herbal potency. Still, its influence tends to be subtle, nudging the immune system toward health rather than overstimulating it.

  A Key to Long Life

  The “terpenoids” in reishi give it anti-inflammatory properties (and a bitter taste), and its powerful antioxidants fight the damaging effects of free radicals on delicate tissues.

  The overall effect—a fungus with a whiff of immortality.

  Modern Use and Studies

  Reishi is used to lower blood pressure and treat diabetes and chronic fatigue, as well as stress. Like cordyceps, it may also help lower cholesterol.

  This powerful tonic builds stamina and energy, prevents tumors from growing (in China, traditional uses include breast and prostate cancer prevention), and helps detoxify the liver. Its antihistamine qualities have made it a traditional Chinese medicine (TCM) treatment for asthma.

  While the Fountain of Youth remains as elusive today as it was 500 years ago, recent studies indicate that reishi may even have a positive effect on aging skin and protect against skin cancer.

  • Tip: Take vitamin C with reishi to increase absorption.

• Shiitake (Lentinula edodes)

  Second in culinary popularity to the common button mushroom, shiitakes grow on dead and dying hardwoods in China, Japan, and eastern Asia.

  T-Cell Booster and More

  Shiitake mushrooms appeared on the medical scene in the 1960s when Japanese researchers discovered several regions in the country where cancer was virtually unknown. The common denominator: a diet rich in shiitakes.

  Even within the fungi family, shiitake is a nutritional powerhouse, boasting all of the essential amino acids and high amounts of B vitamins.

  Modern Use and Studies

  A substance extracted from shiitakes forms the basis of lentinan, one of the most prescribed cancer treatments in the world (although it’s not approved by the U.S. Food and Drug Administration). One-year survival rates in gastric cancer patients who received lentinan increased by 49 percent, according to one published study.

  This drug boosts production of T-cells, which also has led to subsequent testing of lentinan for treatment of HIV (which destroys T-cells). Shiitake mushrooms also contain vitamins, minerals, and proteins that lower cholesterol, and they produce antibodies that may be effective for treating hepatitis B.

  • Tip: If you’re cavity prone, consider taking a medicinal shiitake supplement—shiitake appears to fight the bacteria that causes tooth decay.

• Maitake (Grifola frondosa)

  Highly valued for their potent medicinal properties as well as their delicious taste, maitake mushrooms grow in temperate forests ranging from Japan to eastern North America, where their clustered ruffles sprout beneath oaks, beeches, and other dead hardwoods.

  Anticancer and Pro-Immunity

  Among the most widely studied of all medicinal mushrooms, particularly for cancer prevention and its effects on high blood pressure, maitake has a long tradition of increasing stamina and boosting immunity.

  Modern Use and Studies

  Current studies are examining the effects of maitake on various forms of cancer, including bladder and prostate. Other research shows that maitake inhibits production of D-galactosamine in the gut, which is related to liver toxicity.

  Animal experiments in Japan suggest that maitake may have a double-whammy effect on diabetes, simultaneously increasing the production of insulin while keeping glucose levels under control. Maitake may even slow the production of lipids—that is, fat—which has an overall positive effect on lowering cholesterol.

  • Tip: Most mushrooms lower blood sugar, which is good news for people with diabetes, but not so good for those with low blood sugar. Check with your physician before taking maitake if you suspect your blood sugar levels are low.

With colds, flu, and COVID kicking up this time of year, we all want to know how to bolster our immune systems and what to do at the first tickle of trouble. Here are some first-line herbs and supplements to consider keeping on hand.

Managing Cold & Flu Season

First things first: If you feel an infection coming on, the old standbys matter most:

• plenty of rest interspersed with gentle movement
• ample fluids (especially hot fluids including tea, broth, or soup)
• good hygiene, to prevent spreading the infection to others

You may also consider testing to find out if you’re positive for COVID or the flu.

When to Seek Medical Attention

While most people experience day-to-day respiratory infections without needing medical care, nothing—including herbs, vaccines, or pharmaceuticals—guarantees an illness outcome. Every body is unique. If you’re at high risk for serious outcomes, talk with your healthcare provider.

If you experience potentially life-threatening symptoms, including the following, seek immediate medical attention:

• Difficulty Breathing
• Shortness of Breath
• Lips or Face Turning Blue
• Chest Pains or Pressure
• Fainting or Sudden Dizziness or Weakness
• Confusion
• Difficulty Speaking
• Uncontrolled Bleeding
• Severe or Persistent Vomiting or Diarrhea

Supplements for Cold & Flu

• Elderberry

  Both traditional use and scientific evidence supports this berry’s ability to reduce the severity of viral infections. Viruses hijack your cells and reprogram them to make more viruses, which allows the virus to spread more virulently. Elderberry works at least in part by binding to cell receptor sites to block viruses, including the common cold, flu, and non-COVID coronavirus species.

  This herb has a long history of use for infection, particularly bacterial infections and sepsis (a life-threatening state that warrants immediate medical care). It has many immune actions including mobilizing white blood cells to fight infections more aggressively and modulating and reducing inflammation as well as helping the body clear infectious debris in the lymphatic system. Though herbalists most often think of echinacea as an immune mobilizer at the first sign of infection, it also offers benefits for prevention.

• Echinacea

  A 2022 study tested the preventive benefits of 2,400 milligrams of echinacea extract along with additional acute support versus a control group with no treatment. The echinacea group fared better against viruses, including COVID.

  One review of 231 studies concluded that people were 55 percent more likely to experience a cold when taking a placebo versus echinacea. An early study on ginger and echinacea in combination suggested benefits at COVID infection onset (described below).

  Herbalists prefer high doses of fresh echinacea tincture—ideally the root or a mix of the root with aerial parts—taken every waking hour or two from the first tickle of an infection until it passes. Echinacea extract numbs the tongue, doesn’t taste great, may cause a flareup of autoimmune disease, and occasionally causes allergies in people who react to other daisy family plants.

• Ginger

  One of the most recognized home remedies worldwide for everyday infections, ginger shows promise with COVID.

  In an Iranian clinical trial early in the pandemic of 100 suspected COVID-19 outpatients, those taking a combination of ginger and echinacea had greater improvement in coughing, shortness of breath, and muscle pain compared to the group that took hydroxychloroquine. Two percent of the herb group required hospitalization compared to 6 percent in the drug group—which was not statistically significant.

  Ginger has anti-inflammatory, sweat-inducing, fever-breaking, blood-thinning, and antiviral activity. The fresh-grated or juiced ginger root in tea, broth, syrup, or juice may be more effective than dried root for viral infections. It’s popular in tea alongside fresh lemon and honey and also blends well with elderberry and hibiscus, cinnamon, or thyme.

• Resveratrol

  Several studies support the likelihood of this phytochemical to assist in various stages of COVID-19. It’s found in red grapes but more typically extracted from Japanese knotweed roots. It’s also known as an antioxidant, anti-inflammatory, blood-thinning, immune-regulatory, and antimicrobial herb popular in anti-aging, pain, cognition, diabetes, chronic and acute Lyme, cardiovascular, and other protocols.

  A 2022 randomized, double-blind, placebo-controlled study on 105 outpatients ages 45 and older with mild COVID-19 found that those taking two 500 milligram capsules of trans-resveratrol twice daily for 7 to 15 days had 2 percent hospitalization versus 6 percent in the placebo group.

  Herbal clinicians anecdotally report that resveratrol supplementation during COVID-19 resolution seems to relieve or reduce fatigue in the later stages of infection and post-infection.

• More Options

  Additional herbs and supplements worth considering include:

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Quercetin
  • Zinc
  • Turmeric
  • Nigella
  • Black Cumin
  • Black Seed
  • Tulsi
  • Ashwagandha
  • Raw Garlic
  • Fire Cider
  • Traditional Chinese Medicine Formulas
  • N-acetylcysteine (NAC)

Because COVID-19 is relatively new and research takes time and funding, only a handful of clinical trials have been conducted thus far, mostly on traditional Asian medicine formulas. However, more herbal clinical trials for COVID-19 are in progress.

You’ve just read something about healthy brains, but can’t remember where? Join the ranks of overstressed and distracted citizens whose heads are on overload, to the point where memory is... well... a distant memory.

Bigger isn’t always better, but when it comes to our brain cells, who wouldn’t want to trade up a size? Or boost the overall health of our trusty gray matter?

Don’t skimp on diet, exercise, or sleep—the trifecta of brain health. The typical Mediterranean diet emphasizes fruits and veggies (antioxidants), olive oil and fish (essential fatty acids), and grains (B vitamins)—good for hearts as well as brains. And exercise can even reverse “age-related brain shrinkage,” according to Neal D. Barnard, MD, author of Power Foods for the Brain.

Supplements for Brain Health

We can’t always get what we need from food.

As added insurance, these supplements can help your brain cells make better connections, use glucose (its main food) more effectively, and fight free radicals―out-of-control molecules that attack the crucially important fat in our brain cells, contributing to dementia-related diseases.

• B Vitamins (Metabolizers)

  Our brains feed off glucose, and a team of B vitamins helps us use that food to best advantage. As protein breaks down in our bodies, it produces homocysteine. Vitamins B6, B12, and folate regulate this amino acid, too much of which can lead to impaired memory.

• Vitamins C, D and E (Antioxidants)

  Antioxidant powerhouses, vitamins C and E fight free radicals and protect brain cells (and others) from the oxidative damage they cause. Low levels of vitamin D are associated with cognitive decline and free-radical damage.

• Multivitamin/Mineral

  A three-year study of more than 2,200 older people determined that taking a daily multivitamin/mineral supplement may ward off cognitive decline. Taking a multivitamin supplement for three years translated to a 60 percent slowing of cognitive decline, or a pause of about 1.8 years. People with significant heart disease saw even more benefits..

• Omega-3 Fatty Acids (Communicators)

  What’s good for the heart is good for the brain. Polyunsaturated fats from veggies (safflower, soybean) and fish (salmon, tuna), along with monounsaturated fats (olives, nuts) are crucial for brain health. 

  Unsaturated fatty acids help make and direct neurotransmitters that keep our cells communicating. DHA, a polyunsaturated omega-3 fatty acid, accounts for half our brain’s fatty acids, and low levels have been linked to memory loss. Fish oil supplements are an excellent source.

• Garlic

  The most commonly tested form of garlic, aged garlic extract, has been shown to help reduce levels of homocysteine. Studies have shown that garlic can help protect against dementia, high blood pressure and cholesterol, and cell damage, while helping to improve learning and memory.

• CoQ10 (Converter)

  Another powerful antioxidant, this enzyme helps transform food into energy, and works in nearly every cell in the body.

• Probiotics 

  Meta-analyses suggest probiotic use may help improve some cognitive measures for older adults, including overall cognitive function, information processing speed, memory, and spatial ability. Best results were observed after 12 weeks of daily intake.

• Ginkgo Biloba and Curcumin (Brain Food)

  Both antioxidants, ginkgo shields neurons from oxidation and may improve blood flow. More oxygen means better memory and mental dexterity. A chemical in turmeric―curcumin―is being hotly studied: it makes new brain cells, boosts memory, and may target amyloid plaques, a tangle of proteins associated with Alzheimer’s disease. It has been shown to be useful post stroke for improving brain function.

Ayurveda is the belief that there are three basic doshas, or underlying energies, that make up a person’s constitution: vata, pitta, and kapha.

Vata correlates to air and space, pitta to fire and water, and kapha to water and earth. Each person is born with an essential nature, which is expressed through these doshas.

Your dosha has an impact on the condition of your skin.

Skin Conditions and Dosha

You can take our quiz to get a better idea of your dosha, but here are general guidelines.

Skin Types by Dosha

• Vata

  Vata types tend to have dry skin, dry hair, and a tendency toward rough hands with fingernails that break easily.

• Pitta

  Pitta types are prone to sunburn, hives, and rashes.

• Kapha

  Kaphas often experience oily skin, large pores, and facial puffiness.

Effects of Imbalance on Skin

When doshas are in a state of equilibrium, we experience a sense of well-being. But when stress, improper diet, or other influences tip us out of balance, the body lets us know.

“If your skin is feeling normal, use any treatments for your dosha that appeal to you,” advises Reenita Malhotra Hora, author of Inner Beauty. If skin is "showing signs of imbalance, enlist those treatments that target the problem: if dryness is your issue, for example, focus on moisturizing treatments that balance vata.”

• Vata

  Too much vata can lead to fine lines and wrinkles, chapped lips, or rough patches of skin (including eczema and psoriasis).

• Pitta

  Imbalanced pittas can break out in acne and rashes.

• Kapha

  Imbalanced kapha may cause clogged pores and whiteheads.

Ayurvedic Oils for Skin Care

Important in Ayurveda is a daily routine that includes abhyanga or self-massage with oil, ideally oil infused with herbs.

A gentle dry brushing before massage helps all doshas.

• Vata

  • Try oils infused with ashwagandha, ginger, black pepper, and gotu kola.
  • Try calming essential oils (rose otto, neroli, rose geranium, and lavender) with heavier oils (olive, almond, avocado or ghee [clarified butter]).

• Pitta

  • Try essential oils like rose otto, peppermint, or geranium.
  • Consider cooling coconut oil and aloe vera in beauty products.
  • Try herbs such as gotu kola, turmeric, and neem (known for its skin-healing properties)
  • Try essential oils such as lavender, Moroccan chamomile, red mandarin, and clary sage.

• Kapha

  • Use a light carrier oil with stimulating and energizing essential oils such as cinnamon, lemongrass, or cumin.

What's My Dosha?

For each type, count each word that typically describes you. Add up your points to see which dosha(s) dominate. Your secondary dosha will be your second-highest score.

Vata

• Slender
• Dry hair
• Brittle nails that break easily
• Social
• Anxious
• Cold
• Constipated
• Dry skin
• Fine lines
• Dandruff
• Popping joints
• Rough hands
• Easily aggravated by cold and dry climates

Pitta

• Medium physique
• Straight hair
• Flexible fingernails
• Angry
• Itchy skin
• Easily irritated skin
• Sunburns easily
• Hives
• Bleeding cuticles
• Rashes
• Acne
• Freckles
• Easily aggravated by heat

Kapha

• Large-boned
• Thick hair
• Smooth fingernails
• Laid-back
• Withdrawn
• Slow-paced
• Soft skin
• Sweaty
• Sluggish
• Oily skin
• Clogged pores
• Facial puffiness
• Easily aggravated by cold, damp, and gray conditions

While exercising regularly and eating a low-fat diet goes a long way towards maintaining a healthy body weight, sometimes they’re not enough.

Natural supplements and nutrients can help. Some cut cravings while others work by increasing your body’s ability to burn fat. Keep in mind, however, that you’ll lose weight slowly and steadily, unlike with other fast-acting, potentially dangerous supplements.

“You can expect a modest weight loss advantage over diet alone—perhaps two pounds over several months,” says Jade Teta, ND, CSCS, a holistic physician and personal trainer in North Carolina.

Over time, those pounds add up to a safe weight loss you’re more likely to maintain.

Nutrition for Weight Loss

Try these proven, natural approaches to help you shed pounds.

• Green Tea

  Green tea contains catechins, antioxidant polyphenols (chemicals found in plants), which can cause a significant increase in energy expenditure and fat oxidation, says Susan Kraus, MS, RD, clinical dietician at Hackensack University Medical Center.

  “Participants taking a green tea extract containing 375 milligrams [mg] per day of total catechins for three months lost an average of 4.6 percent of their body weight without dieting,” says Kraus. (A standard cup of green tea provides 80 to 100 mg of polyphenols.)

  “Other teas contain smaller amounts of polyphenols, however, and do not demonstrate the same thermogenic effect,” says Kraus.

  Expert Recommendation

  200 to 375 mg a day of 95 percent standardized catechins. Take with food to avoid digestive discomfort.

• Conjugated Linoleic Acid (CLA)

  Studies show that this fatty acid found naturally in milk and the meat of ruminant animals may help decrease abdominal fat, says Amy Goodson, MS, RD, CSSD, LD, board-certified specialist in sports dietetics.

  “[CLA] reduces fat deposits and may also help prevent fat regain after weight loss.”

  Expert Recommendation

  1 to 3 grams (g) a day or higher, divided throughout the day.

• Carnitine

  An amino acid biosynthesized from lysine and methione (two other amino acids), carnitine is required to transport fatty acids during the breakdown of fats.

  “Carnitine shuttles the fat inside the cell to burn as fuel,” says Dr. Teta. “You'll need three to five grams a day in divided doses, which is a hefty dose. For this reason, a liquid or powder version may be best.”

  Expert Recommendation

  3 to 5 g of pure L-carnitine, liquid or powder.

• Brown Kelp/Fucoxanthin

  A carotenoid found in brown seaweed, studies show fucoxanthin plays a role in promoting weight loss.

  “It seems to work by targeting a protein (UCPI) that increases the rate at which abdominal fat is burned and stimulates the production of CHA, one of the omega-3 fatty acids,” says Kraus.

  Expert Recommendation

  Three 200 mg pills daily of most brands.

  Check with your doctor before taking this supplement, as it may interact with medications and could be contraindicated for thyroid conditions.

• Amino Acids

  Certain amino acids can help reduce cravings, enabling you avoid tempting sweets and snacks.

  “Eating a protein food keeps you full longer because it’s slower to digest,” says Goodson. “So it makes sense that amino acids, which make up proteins, may contribute to a reduction in cravings.”

  Dr. Teta recommends tyrosine and 5-HTP. “Tyrosine reduces cravings for sweets and chocolate and 5-HTP helps reduces salt cravings.”

  Expert Recommendation

  Tyrosine: 1 to 2 g a day for craving sweets and chocolate.

  5-HTP: 50 to 100 mg a day to reduce salt cravings and reduce appetite.

What are Respiratory Tract Infections?

Simple respiratory infections include sinus infections and the common cold.

Do Respiratory Infections Go Away?

Up to about 80 percent of the time, they are self-limiting. This means symptoms are harmless and expected to resolve on their own. The only treatment needed is for symptom relief.

Up to 20 percent of respiratory infections are complicated, though, and lead to bronchitis, pneumonia, tonsillitis, conjunctivitis, ear infection, or bacterial sinusitis.

How Do You Prevent Respiratory Infections?

Prevention of respiratory tract infections is the desired goal, of course, but often frequent hand washing, healthy eating, regular exercise, fresh air, and not smoking are not enough.

Here is where one of the valued aspects of echinacea comes in.

Echinacea for Fighting Infections

Echinacea (Echinacea spp.) is used for the prevention and treatment of respiratory tract infections. Previously published studies have shown the herb possesses anti-inflammatory and antiviral effects, and immunomodulatory effects that stimulate immunity. 

Studies on Echinacea

• To Treat Existing Infections

  The purpose of a recent meta-analysis was to evaluate the efficacy of echinacea on recurrent respiratory tract infections and complications from these infections. The intent of the meta-analysis was to see if two to four months of taking echinacea products could prevent recurrent respiratory tract infections, which then also prevents complications.

• To Prevent Future Infection

  A comprehensive literature search was done of randomized, placebo-controlled trials using echinacea in healthy individuals over two to four months for prevention of respiratory tract infections. Of the 101 clinical trials, 89 did not meet the full-inclusion criteria. Of the 12 remaining, six were eliminated due to methodology or test materials. The remaining six studies reported significant benefits of echinacea treatment with regard to recurrent respiratory tract infections over those taking placebos. 

• Alcohol Extracts Compared to Juices

  When comparing the alcohol extracts with the pressed echinacea juices, there was a more pronounced effect from the alcohol extracts. In the largest study, not only was there a reduction in respiratory tract infections, but there also were fewer viral infections in the nasal passages that corresponded to a 58 percent reduction in the risk of viral reinfection. In people with recurrent respiratory tract infections who had risk factors such as stress, poor sleep, and smoking, the benefits were even greater.

• Echinacea for Other Infections

  Data from three studies also demonstrated a statistically significant reduction in risk for complications such as conjunctivitis, ear infection, tonsillitis, and sinusitis, and even a 64.9 percent reduction in pneumonia in those taking echinacea products. Of additional importance, antibiotic use declined in three studies in those using echinacea compared with control groups or standard treatments.

In summary, this meta-analysis demonstrates that echinacea-containing products significantly reduce the risk of recurrent respiratory tract infections in healthy individuals and in those with risk factors.

Health-conscious folks know the advantages of eating dark green, leafy vegetables, and that the best way to reap those benefits is through eating whole foods like spinach, kale, and broccoli. Supergreen algae and cereal grasses can build on a healthy diet and fill in the gaps.

Including spirulina, chlorella, barley grass, wheatgrass, and others, supergreens are typically sold as a concentrated green powder that can be mixed into food or drink. Some people add them to their morning protein shake or smoothie. Others mix them in water or iced tea for an afternoon energy boost. They’re also available in capsule form.

Why Go Green?

We reached out to two experts who recommend that people get plenty of green vegetables at mealtimes—and also encourage taking a supergreens supplement when appropriate.

“A supergreen food is packed with life-supporting nutrients, in addition to high chlorophyll content, which provides the deep green color and has its own unique health benefits,” says Mark Drucker, MD, medical director for the Center for Advanced Medicine in Encinitas, CA, and advisor for superfoods brand Sun Chlorella.

He added that they can be fresh foods such as spinach, kale, broccoli, and watercress; freshwater organisms such as algae and spirulina; and the young grass of grains such as wheatgrass and barley grass.

In addition to chlorophyll, Dr. Drucker cites the many nutrients found in such foods, including vitamins, minerals, enzymes, antioxidants, fiber, and phytonutrients like flavones, carotenoids, resveratrol, lignans, and others.

Benefits of Green Superfoods

James B. LaValle, RPh, CCN, a clinical nutritionist who consults with superfoods brand Wakunaga, highlights some health benefits of dietary greens: They help fight free radicals that can lead to cancer and heart disease; control blood pressure, blood sugar, and cholesterol levels; promote the immune system; improve digestion; and balance pH.

“When I see studies showing the benefits of things like barley grass, kelp, and green algae, I think the addition of a superfoods powdered green drink is a really good thing to do,” says Dr. LaValle.

Recent studies showed the power of supergreens:

• Weight Loss and Inflammation

  A 2020 meta-analysis found that the bluegreen algae spirulina has positive effects on weight loss and blood lipids.

  One randomized study compared a group of obese people who dieted and took 2 grams of spirulina a day to obese people also on a diet who took a placebo. Researchers found those in the spirulina group lost significantly more weight and more inches from their waist than the placebo group.

  They also significantly reduced body fat and showed lower C-reactive proteins, which indicate inflammation in the body.

• Support for Aging Bodies

  A randomized controlled study of 50 healthy elderly men and women concluded that consuming chlorella may prevent and slow the progression of frailty in older people.

• Resist Chronic Diseases

  Scientists reviewing research on barley grass reported that the grass has more than 30 substances that can help prevent and treat over 20 chronic diseases. Because barley grass contains nutrients such as GABA, magnesium, and B vitamins, it also helps promote sleep.

Important Notes

• Consult with your healthcare practitioner to make sure supergreen supplements are a good fit for you.
• Buy them from reputable companies, ideally those certified through an independent lab such as NSF or Informed Choice.
• Skip products with ingredients other than those from plant foods, digestive enzymes, and probiotic strains.

Common Questions About ADHD

• Is ADHD Becoming More Common?

  The number of children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) has risen steadily over the years, fueled by more doctors and parents identifying the condition as well as increased prevalence. Even though the American Academy of Pediatrics recommends behavioral therapies before resorting to medication, children are more likely to receive medical interventions.

• Is ADHD More Common in Children?

  Children receive the most attention because the disorder may interfere with their ability to perform academically and behaviorally in school. But ADHD issues continue into adulthood with symptoms like disorganization, impulsiveness, poor time management and planning skills, mood swings, and difficulty coping with stress.

• What Can Trigger ADHD?

  Insomnia, pesticide exposure, and stress can all exacerbate ADHD prevalence and symptoms. Food sensitivities (particularly gluten and dairy, food preservatives, MSG, and artificial food dyes) as well as a low-quality, high-carbohydrate/sugar diet may also worsen ADHD, mood, and behavior.

Natural Treatments for ADHD

Fortunately, herbs and other nutritional therapies can help improve focus and reduce hyperactivity, making ADHD easier to manage.

• Herbs and Supplements for ADHD

  • Omega-3 Fatty Acids

    People with ADHD tend to have lower blood levels of omega 3s, which are important for brain function and development. Although results are mixed, a critical review of 25 studies concluded that omega-3 supplements can improve ADHD symptoms, particularly in milder cases, and they may help patients reduce their medication dose.

    Studies that achieved more positive results used products with a relatively high EPA content alongside DHA—from 500 daily milligrams (mg) EPA/175 mg DHA up to several thousand mg each—for three months or longer.

  • Gotu kola (Centella asiatica)

    Children with ADHD who took gotu kola in a formula with other herbs including lemon balm, bacopa, and ashwagandha for four months showed improved attention, cognition, focus, and impulse control compared to those who took a placebo.

    Ayurvedic medicine has turned to gotu kola to improve focus and memory and to reduce anxiety and stress in all ages for millennia. Preliminary studies strongly support the herb’s ability to enhance brain function and repair in a variety of ways. Elders who took 750 mg of gotu kola extract daily showed improved working memory and mood, as well as improved physical abilities, vigor, and quality of life. It also reduces the startle response.

    Gotu kola is generally quite safe—it’s even eaten as a fresh, cooked, or juiced leafy green—and can be taken as a tea, tincture, powder, or capsule. Seek organic gotu kola, as quality on the market can be poor, and expect it to take several weeks or months for the effects to gradually build. Note that both gotu kola and bacopa may be called “brahmi” in commerce.

  • Bacopa (Bacopa monnieri)

    This Ayurvedic herb also has a long history of use supported by modern evidence. It promotes a calm-alert state of mind with brain tonic effects, improving neurotransmitter and brain function in all ages.

    Studies show the greatest benefit for free-recall memory, speed of attention, and decreased choice reaction time. Several studies also find it useful for school-aged children, including those with ADHD.

    It’s a bit bitter as a tea but the aerial parts of this water-loving plant can be taken as a tincture or capsule.

  • Lemon balm (Melissa officinalis)

    This is one of several mint-family herbs with potential cognitive benefits—others include spearmint, peppermint, and rosemary—and it may be the most promising in ADHD because it simultaneously calms and improves focus. Unlike the previously mentioned remedies that are best taken for several months to assess their benefit, lemon balm’s effects are often noticeable within an hour.

    Some studies achieved the best results with the highest doses, while others found that students got sleepy as the dose went up, so you may need to tinker to find the right dose for you or your child.

    Interestingly, in elders with severe dementia, lemon balm essential oil added to cream rubbed into the arms and legs decreased agitation and social withdrawal and improved quality of life.

    Lemon balm is quite safe and can be taken in a capsule: Adult doses range from 300 to 1,000 mg; children’s doses are generally one fourth to half that. Or take it as a fresh plant tincture, or in tea made from fresh or dried herb.

• Additional Nutrition for ADHD

  The above herbs are often combined in formulas with others that support mood and calm energy, including milky oat seed, ashwagandha, and holy basil. B vitamins, iron, and vitamin D may also be beneficial for cognition and mood, particularly for people who are deficient.

  Iron should not be given as a supplement except where deficiency has been confirmed.

• Behavioral Therapy

  Behavioral therapy, including cognitive behavior therapy, can be incredibly beneficial for children and adults with ADHD. To learn more and find a practitioner near you, visit the CDC website on Behavior Therapy for ADHD.

We all know getting a full night's rest is important. It can seem hard, but if we understand what affects our sleep, solving insomnia gets easier.

Questions About Sleep Deprivation

• How Many Americans Suffer from Insomnia?

  Whether the reason is anxiety, depression, pain, or some other factor, about 50 to 70 million Americans experience some form of insomnia, according to the National Institutes of Health.

• What Can Interfere with Sleep Patterns?

  Even something as simple as changing the clocks for daylight-saving time can interfere with sleep patterns. It can make you fall short of the eight hours necessary to be creative and energetic—and to keep your immune system functioning properly.

• Why Is Getting Enough Sleep Important?

  Why do you need at least seven to eight hours of sleep? REM (rapid eye movement) sleep, which takes place throughout the night, occurs for the longest periods at the end of the sleep cycle.

  According to Hyla Cass, MD, that’s when “the brain replenishes its supply of neurotransmitters, such as noradrenaline and serotonin, which are crucial for new learning and retention as well as for mood.”

• How Does Sleep Effect Cognitive Decline?

  Many of us already understand the importance of quality sleep for our brain health. That said, sleep is just one of many critical ways to keep our brains sharp as we age.

  To help folks understand this and be prepared, The NCOA created a guide on how to keep your brain fit. This piece explains:

  • Cognition, cognitive decline, and how aging affects the brain
  • How our physical health affects cognitive health
  • Lifestyle changes to optimize brain function

How to Sleep Better

If you’re sleep deprived, try these simple steps for snoozing.

• Stick to a Routine

  It’s important to establish a sleep routine and stick to it.

  • Choose a regular bedtime and preface it with a warm bath.

    Add a few drops of lavender oil to a carrier oil like almond oil and mix into the water.

  • Avoid stressful stimulation from the evening news or violent movies, and listen to soothing music instead.
  • If you have to get up during the night, don’t turn on the lights. Doing so throws off your internal clock.
  • Never try to sleep with cold feet.

• Avoid Stimulants

  • Stay away from caffeine, alcohol, and sugar, as well as foods that are spicy or high in fat or salt, particularly in the afternoon and evening.
  • Cold medications and tobacco should also be eliminated.
  • Stick with foods rich in nutrients, but don’t eat anything for at least two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.

• Eat Foods that Induce Sleep

  • There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep.
  • Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, tuna, and whole-grain crackers—all good foods to eat in the evening.

• Consider Vitamins

  Increase your intake of edibles high in vitamin B complex (nutritional yeast, egg yolks, fish, wheat germ, legumes, and whole grains) and vitamin C (dark, leafy greens and tart fruits).

  These vitamins help in the conversion of tryptophan to serotonin, so a good B complex supplement along with at least 200 mg of vitamin C is sleep insurance.

  A calcium/magnesium supplement can also be effective for relaxing tense muscles.

• Try Helpful Herbs

  • A cup of German chamomile tea is a soothing way to end the day.
  • Used for more than 1,000 years, valerian (Valeriana officinalis) has a tranquilizing effect, induces sleep, and improves sleep quality.
  • Hops (Humulus lupulus) has a calming, sedating effect, and St. John’s wort enhances both serotonin and melatonin, helping you stay in deep sleep longer.
  • Passionflower is also mildly sedating.
  • One meta-analysis found ashwagandha (Withania somnifera), an adaptogen herb known for reducing stress and anxiety, can also help people get about 30 minutes more sleep a night. The effects on sleep were more pronounced on people diagnosed with insomnia. 

• Expend Energy

  Besides toning your body, exercise is good for your mind.

  • A walk, a run, a workout at the gym—they all produce endorphins, which help ease depression and improve sleep.
  • Observe the "two-hour rule" by stopping physical activity at least two hours before bedtime.
  • A recent study published in the journal Sleep Health found that when people increased their moderate-to-vigorous daytime activity levels, they enjoyed less troubled and better quality sleep compared with how they were sleeping at the start of the study.