As women transition into midlife, they often want to embrace more holistic ways to support their health and well-being. Medicinal mushrooms, long revered in traditional medicine, offer many benefits particularly suited to this stage of life. As a natural health therapist, I like to recommend specific mushrooms that can aid in balancing hormones, improving sleep, enhancing brain health, and alleviating menopausal symptoms to help women thrive during this stage of life. Here are some of the most popular mushrooms to support midlife challenges.
Functional mushrooms have been used for centuries in various cultures around the world for their powerful health benefit; some of these include:
Traditional Chinese Medicine (TCM): Reishi, Cordyceps, and Chaga have long been staples in TCM. Reishi is used for longevity and vitality, Cordyceps for stamina and respiratory health, and Chaga for its immune-boosting and anti-inflammatory properties.
Japanese Medicine: Maitake and Lion’s Mane are well-regarded in Japanese healing practices. Maitake is known for supporting the immune system and balancing hormones, while Lion’s Mane is celebrated for its cognitive benefits.
Siberian and Russian Folklore: Chaga, found on birch trees in cold climates, has been used for its medicinal properties by Siberian and Russian populations for centuries. It is often consumed as a tea to boost immunity and fight infections.
Find Your Mushrooms Match For Hacking Midlife:
Hormonal fluctuations:
Reishi (Ganoderma lucidum): Known as the “Mushroom of Immortality,” Reishi has adaptogenic properties. It helps the body adapt better to stress, a key factor in hormone regulation. By reducing cortisol levels, Reishi indirectly supports the balance of other hormones, including oestrogen and progesterone.
Cordyceps (Cordyceps Sinensis): This mushroom is renowned for its ability to boost energy and stamina. It also has a potential impact on hormone levels. Cordyceps may help increase oestrogen and testosterone production, which is beneficial for maintaining hormonal balance and supporting a healthy libido during midlife.
Sleep:
Reishi: Quality sleep is essential for overall health, yet it often becomes a struggle during midlife due to hormonal changes and stress. Thanks to its amazing adaptogenic properties, Reishi also has a calming effect on the nervous system. It has been traditionally used to improve sleep quality, reduce insomnia, and alleviate anxiety. Regular consumption of Reishi can help regulate sleep cycles, promoting restful and restorative sleep.
Lion’s Mane (Hericium erinaceus): While primarily known for its cognitive benefits, Lion’s Mane also supports the nervous system, which can indirectly improve sleep quality. By reducing anxiety and enhancing mood, Lion’s Mane helps create the mental calmness needed for a good night’s sleep.
Brain:
Lion’s Mane: Cognitive health becomes increasingly important as we age. Medicinal mushrooms can be particularly beneficial for supporting brain function. Lion’s Mane mushroom has powerful neuroprotective properties. It stimulates the production of nerve growth factor (NGF), which is crucial for neurons’ maintenance, growth, and survival. It has been shown to improve memory, focus, and overall cognitive function, making it an excellent ally for brain health during midlife. Studies have shown it may help prevent many age-associated neurological dysfunctions and neurodegenerative diseases.
Reishi: The anti-inflammatory and antioxidant properties of Reishi support brain health by protecting neurons from damage. Regular use of Reishi can help reduce the risk of neurodegenerative diseases and support overall cognitive function. Thanks to its antioxidant properties, which can scavenge free radicals, reishi may also reduce the likelihood of age-related oxidation linked to cognitive function decline.
Menopause:
Chaga (Inonotus obliquus): From hot flashes to mood swings. Medicinal mushrooms can help alleviate some of these challenging symptoms. High in antioxidants, Chaga helps reduce inflammation and oxidative stress, which are often heightened during menopause. Its immune-boosting properties also support overall health during this transitional period.
Maitake (Grifola frondosa): Known for supporting the immune system, Maitake also helps regulate blood sugar levels. Stable blood sugar is crucial for managing menopausal symptoms like weight gain and mood swings. Additionally, Maitake has been shown to support hormonal balance, easing the transition through menopause.
How to pick the best quality mushrooms:
Step up your supplements: Mushroom supplements: Integrating medicinal mushrooms into your daily routine can be simple. Capsules, powders, and extracts are widely available and can be easily incorporated into your daily regimen. The key thing to look out for when choosing a medicinal mushroom supplement is that it is certified organic, ideally 100% organic mushroom fruiting body or grain-free mycelium in vegetable capsules to ensure maximum benefits. It is helpful to know the quality and production processes are standardised and certified to ensure you get the best quality supplement. Please be on the lookout for the GMP (Good Manufacturing Practice) certification. Reputable brands such as Hifas da Terra ensure production is uniform and controlled to meet pharmaceutical safety and quality standards. This gives you peace of mind that the companies live up to any claims they make in advertising or on the packet. It is also good to check the products are clean and free from gluten, preservatives, chemical products, sweeteners, flavourings, starch, wheat, corn, nuts, soy, sugar, and dairy, as well as grain “biomass.” All of these are not advisable to use when supporting the goal of improved well-being. H&H readers can get 10% off by using the code “hh10” at checkout.
Drink up: Many medicinal mushrooms can be brewed into teas. Chaga and Reishi teas are popular choices for their calming and immune-boosting properties.
Dine on shrooms: Mushrooms, Maitake, and Lion’s Mane can be added to soups, stews, and stir-fries. They enhance the flavour and provide significant health benefits.
words by Sophie Barrett – Medical Herbalist and Naturopath.
