We learned about lion’s mane from our friends at Aether Apothecary who have created a tincture using this mushroom. (You can check out our blog post on Alma Herbs for more information on medicinal mushrooms.) We were amazed at what this mushroom can do for our health!

What’s more, Dr Bredesen (known for his research on Alzheimer’s) recently mentioned lion’s mane as one of the supplements that has shown some promise in protecting and enhancing brain function, especially if the brain has already been compromised.

In some of the research, lion’s mane has shown neuroprotective properties and protection against cognitive decline; it’s been shown to help reduce anxiety and depressive symptoms; it appears to modulate the immune system; it may help in reducing cholesterol and there is some suggestion that it may help in slowing some cancers.

Pretty impressive!

As we get older, we face the prospect that our brains are no longer as sharp as they were. For many elderly people, this advances into dementia (Alzheimer’s disease, Lewy-body dementia or vascular dementia) or Parkinson’s disease.

Protecting our brains should really be an important part of our daily health routine. We need to include foods that help the brain, do things to reduce stress and anxiety – and toxins – and take supplements when we need them. Lion’s mane can play an important role in this health routine, keeping our brains sharper longer so that we can live long and healthy lives.

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Here are some signs that your nervous system may be taking strain:

• Feeling anxious or agitated;
• Not sleeping or not sleeping well;
• Difficulty concentrating or brain fog;
• Feeling exhausted constantly;
• Over-worrying and struggling to quiet the mind; and
• Digestive issues.

There are three types of nervines; each type can help you with different aspects of your nervous system.

Nervine Tonics

There are herbs that nourish, strengthen and heal the nervous system.

Herbs to consider include:

• Milky oats (Avena sativa), a nervous system restorative and nutritive tonic traditionally recommended for those who give and give until they are depleted.
• Skullcap (Scutellaria lateriflora), which is specifically for nervous tension accompanied by anxiety.

Nervine Relaxants

These are a natural alternative to tranquilizers. They are usually indicated for anxiety, tension or restlessness – especially where there is digestive and musculoskeletal involvement and/or difficulty sleeping.

Herbs in this category include:

• German chamomile (Matricaria chamomilla), which is used for anxiety, depression and nervous tension. This gentle herb is also useful for digestive symptoms connected to stress.
• Passionflower (Passiflora incarnata), which is recommended for restlessness, difficulty falling asleep, nervous tension, anxiety, long-term stress and fatigue;
• Lavender (Lavandula officinalis), which is known to help with sleep, is also indicated for headaches and musculoskeletal tension resulting from stress;
• Valerian (Valeriana officinalis), known for its immediate hypnotic and sedative actions. It can also be used in lower doses for cramping and indigestion associated with stress; and
• Lemon balm (Melissa officinalis), which is specifically indicated when there is a significant mental ‘load’ – especially where digestive symptoms are also present.

Nervine Stimulants

These herbs are thought to directly stimulate the nervous system and are usually indicated for those who are suffering from extremely low energy levels. 

Besides organic coffee and green tea (yes, these are herbal remedies!), rosemary (or Rosmarinus officinalis) is a useful nervine stimulant. While it is not quite as relaxing as lavender or as stimulating as coffee, it may help to promote clarity of thinking, calm awareness, and a sense of groundedness.

Just remember that, whilst nervines can help to take the edge off your stress and anxiety, they can’t address the root cause.

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Here’s a list of a few plant-based foods that will help with energy levels:

1. Sweet potatoes: Sweet potato has both fibre and complex carbohydrates, both of which ensure that the body digests them slowly. And you can combine sweet potatoes with fat or protein for an even more sustained release.
2. Apples: They’re an excellent fruit for slow, sustained energy release due to the combination of natural sugar and fibre. Apples also contain pectin, which helps to control blood sugar and is great for gut health. If you can get organic apples that’s always best. Also, having a little almond butter with your apple is not only extremely tasty but healthier too, as it adds some healthy fat and protein.
3. Hemp seeds: Not only do they contain all the essential amino acids, but they also contain complex carbohydrates that help release glucose slowly into the bloodstream. They’re easy to add to your smoothie, to sprinkle on salads or even to add to your favourite energy balls.
4. Matcha tea: It’s better than coffee when it comes to both picking you up and sustaining energy.
5. Walnuts: Nuts can be a great snack, and they’re packed with nutrients to promote energy. One nut that we don’t think much of is the walnut. Walnuts are high in omega-3 fatty acids and antioxidants that help to increase energy levels. They’re also good for the brain.

Remember, for optimal health we want to make sure our blood glucose levels aren’t going all over the place. That means replacing energy-draining foods with healthier alternatives.

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What if I told you that heartburn isn’t about too much acid, but too little?

I’ve just been listening to a series on gut-brain health where many medical practitioners spoke about the link between heartburn and mental/brain health. Here’s what I learned:

How Heartburn Happens

Heartburn is the result of a malfunctioning lower aesophageal valve. This valve is supposed to close as soon as food has passed through; when it doesn’t, the result is heartburn. Experts believe that gastric distention (bloating) pushes the stomach contents, including acid, back through this valve and up into the aesophagus.

Here’s where it gets interesting.

The stomach needs an acidic environment (a pH of around 3) in order to digest food properly and maintain the right balance of bacteria in the gut. When the gut is too alkaline (a pH of around 5), the wrong types of bacteria start to thrive. Acid-suppressing drugs drive the pH up, creating the perfect environment for a bacterial overgrowth. One of the bacteria that goes into overdrive is H pylori. When out of balance these bacteria not only shut down acid production, they also affect the lining of the stomach.

That’s not all. When the pH is high, it affects digestive enzymes; these enzymes affect the breakdown of proteins and carbohydrates.

When carbs aren’t properly broken down, they ferment in the gut and (guess what?) create gas. This increases abdominal pressure, which leads to acid reflux.

There’s a similar issue with proteins. Low hydrochloric acid leads to low pepsin. Without enough pepsin, proteins are not properly broken down into amino acids and peptides.

In both instances, food that is not properly digested leads to a leaky gut – which, as we know from last week’s email, sets off an autoimmune response in the body.

This is where we start to see the link between heartburn, leaky gut, depression, anxiety and insomnia.

Research shows that gut issues such as dysbiosis (an imbalance of bacteria) and leaky gut directly influence brain health and mood.

How to Heal Heartburn?

These experts do not recommend antacids, PPIs (proton pump inhibitors) or any other medications to lower stomach acidity – because too much acidity is not the problem. Quite the opposite! And whilst these may offer short-term relief for your heartburn, they’re not addressing the cause.

So what do these experts recommend? They suggest replacing nutrients, enzymes and even stomach acid to help get the stomach digesting properly. One important way to do this is through probiotics and probiotic-rich foods, which restore both beneficial bacteria and the lining of the gut.

They also recommend dealing with stress. When the body goes into fight or flight mode, the gut shuts down. This affects digestion.

And while we don’t offer medical advice here, we can share some helpful tips for those of you who suffer from mild heartburn from time to time. Here are some:

Try to avoid simple carbohydrates and sugars, especially fructose.

Too much fibre can be a problem when the gut is compromised; using FODMAPS as a guideline may be helpful.

An overgrowth of H pylori is often associated with heartburn – although you can’t be sure of that without a proper diagnosis. 

Hydrochloric acid with pepsin or another acid-stable protease is often recommended to help improve the acidity in the stomach. When doing this, it is important to avoid all NSAIDs (non-steroidal anti-inflammatory drugs) or other anti-inflammatory medications.

Bitter herbs have also been shown to aid in digestion. Dandelion, fennel, ginger, milk thistle, goldenseal root, wormwood and others can help. Drinking bitters has the same effect.

Apple cider vinegar and raw sauerkraut have also been known to help relieve symptoms of heartburn, but only when the stomach lining has been repaired.

It has been shown that deglycyrrhizinated licorice (licorice minus the glycyrrhizin, a compound that can raise blood pressure and lower potassium levels) can help soothe and heal the lining of the gut.

There you have it. This information may be quite different to what you’ve heard before. We get that. But if your heartburn just won’t go away, it’s time you knew the truth.

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Ashwagandha contains so many healing compounds; its health benefits are astounding! There have been over 200 studies into its benefits, and reading them left me wondering what this plant cannot do.

Here are just nine benefits:

1. As an adaptogen. it’s very good at helping the body deal with stress and anxiety.

2. For anyone with an underactive thyroid, it may help thyroid hormones to function better.

3. It improves sleep – both the time it takes to get to sleep and the quality of sleep.

4. It has been shown to improve memory and protect the brain, especially in neurodegenerative disorders.

5. As the name suggests, it’s been used to help build strength and stamina.

6. It boosts the immune system.

7. It helps in controlling inflammation, especially in arthritis.

8. Trouble under the sheets? Ashwagandha improves both male and female sexual health.

9. As a powerful antioxidant, it’s believed to have anti-cancer benefits.

If you want to learn more, we’ve written a detailed blog post for Alma Herbs on this amazing herb. Ashwagandha can be taken in capsule, powder and tincture form. Remember to always consult your medical practitioner before using herbs for medicinal purposes.

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Can the virus replicate in our bacteria?

The researchers had previously seen a spontaneous replication of the SARS-CoV-2 virus in the fecal cultures of patients. This made them wonder whether the virus could replicate in the bacteria present in the human microbiome.

So what did they find?

Their study demonstrated that SARS-CoV-2 can replicate in bacterial cultures by behaving as a bacteriophage. This means it enters bacterial cells and uses them to replicate its RNA. When this happens, the bacteria start producing the proteins associated with the virus.

The authors suggest that the virus uses two processes (a lytic phase and a lysogenic phase) to force the bacteria to accomplish this. If you’d like to understand this in more depth, check out this great video by Dr Been.

The scary thing about this is that the virus isn’t just airborne; it can also be transmitted through our poop. The researchers suggest that this requires a rethink on how to prevent infection as well as how to treat patients at the onset of symptoms.

What should we do to protect ourselves?

There’s good reason to consider the water you drink (we use reverse osmosis now) and become extra aware of hygiene issues. This research is also great reminder of how important it is to look after your gut microbiome. It has a direct effect not only on your immune system, but so many other areas of your body: your brain, lungs, nerves, urinary tract and even your reproductive health.

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