recovery Archives - Healthy Green Athlete Holistic Health and Sports Nutrition for Adult Athletes Mon, 05 Sep 2022 04:14:39 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://www.healthygreenathlete.com/wp-content/uploads/2020/08/sage-green-leaf.png recovery Archives - Healthy Green Athlete 32 32 181752975 Why Not All Medicinal Mushrooms Enhance Athletic Performance https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/ https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/#respond Tue, 22 Mar 2022 00:15:16 +0000 https://www.healthygreenathlete.com/?p=9056 Medicinal mushrooms are incredibly beneficial for optimizing health, boosting the immune system, increasing cognitive function and more.  Additionally, Medicinal mushrooms enhance athletic performance because they are adaptogenic which means they help the body adapt to physical and mental stress, and are great for recovery. Scientists are continuously publishing findings on the benefits and experts have stated that approximately 130 medicinal functions are thought to be produced by medicinal mushrooms and fungi (1). As it turns out, mushroom supplement companies are taking full advantage of this research. According to Zion Market Research, the market value of the global mushroom market was $35 billion in 2015 and is expected to exceed $59 billion by 2021 (2). With the scientific evidence and a booming medicinal mushroom market that is heavily unregulated, it allows for a lot of low-quality products to be sold to consumers. Just like every other type of unregulated supplement on the market. I’ve recently learned that the range of benefits provided by mushrooms (and their plant parts) are dependent on several factors.  These factors differentiate the low-quality products from the high-quality ones and include the species of mushroom, the part of the mushroom consumed, the substrate that the mushrooms grow on, and how the active compounds are extracted. In other words, the ability of mushrooms to enhance athletic performance is influenced by the following factors:  Factor #1: The type of Mushroom. Of the 38,000 or so species of mushrooms, there have been about 700 species of identified mushrooms that can be eaten as food, which are often referred to as medicinal mushrooms.  There are also about 200 species of mushrooms that contain hallucinogenic compounds which are referred to as psychedelic mushrooms.   Of those that are medicinal and non-hallucinogenic, Dr Mark Stengler (author of The Health Benefits of Medicinal Mushrooms, 2005) claims the 7 most beneficial species of mushrooms are (3): Agaricus blazei or God’s mushroom Cordyceps sinensis or Cordyceps mushroom Coriolis versicolor or Turkey Tail mushroom Maitake mushroom Reishi mushroom Shiitake mushrooms Hericium erinaceus or Lion’s Mane Mushroom All edible mushrooms are great sources of fibre, protein and anti-oxidants.  But, species that you find in the produce section of the grocery store don’t enhance athletic performance quite like the ones on the list above.   Portabella and white button mushrooms may be great for stir-fry but they don’t have the same adaptogenic properties as medicinal mushrooms. Factor #2: The part of the mushroom consumed. The lifecycle of a mushroom is very complex and dependent on environmental conditions. In the most basic terms, a mushroom’s life cycle begins with spores that begin to germinate when they encounter a substrate of organic matter into threads of cells called hyphae. These threads then develop into a matrix of threads in the substrate called the mycelium. When conditions are just right, this mycelium begins to produce fruiting bodies that eventually grow into the mature mushrooms that we are all familiar with. These mushrooms produce spores and the cycle repeats. There are several key active compounds in medicinal mushrooms and their plant parts that provide significant health benefits such as beta-D-glucans, triterpenoids and ergosterol. These compounds are present in different concentrations depending on species, environmental conditions and the plant part itself. Factor #3: The substrate used to grow the mushrooms. In nature, mycelium and the mushrooms they produce attach to dead organic matter and help with the decomposition process of dead plants or plant parts (leaves, bark, stems, etc.). In order to cut costs, many supplement companies will utilize a substrate that consists of grain instead of dead organic matter. Medicinal mushroom expert Jeff Chilton tested the compounds in mycelium that are grown on grain and compared them to compounds in the fruiting bodies. He reported that mycelium grown on grain had 5-10 times lower levels of active compounds compared to mushrooms and mushroom extracts. (4) This evidence shows that the fruiting body grown on natural substrates provides the most benefit.  You can download the full report here.  Factor #4: How active compounds are extracted. The way in which the mushroom is prepared for consumption is very important for determining the bio-availability of the beneficial compounds. Similar to cell walls in plants which are made of the indigestible fiber cellulose, fungi have cell walls made of indigestible chitin. If the extraction process isn’t effective at breaking these cell walls, human cells are unable to utilize the beneficial compounds within those cell walls. The most effective process for breaking cell walls and extracting active compounds without damaging them involves a strategic combination of grinding, soaking in water and alcohol, cooking, and drying. What does this all mean? To ensure you’re getting a high-quality product with a high level of active compounds that actually play a role in biological functions, look for mushroom products that are made from mushrooms grown on natural substrates and avoid products that are made from mycelium. You’ll also want to look for a product that has less than 5% starch which indicates you’re getting 100% mushroom compounds. A higher starch concentration would indicate that the mushrooms were grown on a starchy substrate (such as grain).  As far as I know, there is only one company on the planet that meets all of these criteria: Real Mushrooms based out of British Columbia. Check out their selection of real mushroom extracts using this affiliate link. Once you’ve purchased a high-quality product that meets the criteria above, you can add them to your coffee, smoothies, and other recipes.  Enter your email below to instantly download a free copy of my recipe e-book: 20 Adaptogenic Recipes to Enhance Healing and Recovery.  FREE INSTANT DOWNLOAD! 20 Adaptogenic Recipes to Enhance Healing and Recovery References (1) Wasser, S. P. (2017) Medicinal Properties and Clinical Effects of Medicinal Mushrooms, in Edible and Medicinal Mushrooms: Technology and Applications (eds C. Z. Diego and A. Pardo-Giménez), John Wiley & Sons, Ltd, Chichester, UK.  (2) https://www.zionmarketresearch.com/news/global-mushroom-market (3) The Health Benefits of Medicinal Mushrooms, 2005 (4) Redefining Medicinal Mushrooms: A new scientific screening program for active compounds.  Jeff Chilton 2017. http://www.nammex.com/redefining-medicinal-mushrooms/   

The post Why Not All Medicinal Mushrooms Enhance Athletic Performance appeared first on Healthy Green Athlete.

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Medicinal mushrooms are incredibly beneficial for optimizing health, boosting the immune system, increasing cognitive function and more.  Additionally, Medicinal mushrooms enhance athletic performance because they are adaptogenic which means they help the body adapt to physical and mental stress, and are great for recovery. Scientists are continuously publishing findings on the benefits and experts have stated that approximately 130 medicinal functions are thought to be produced by medicinal mushrooms and fungi (1).

As it turns out, mushroom supplement companies are taking full advantage of this research. According to Zion Market Research, the market value of the global mushroom market was $35 billion in 2015 and is expected to exceed $59 billion by 2021 (2).

With the scientific evidence and a booming medicinal mushroom market that is heavily unregulated, it allows for a lot of low-quality products to be sold to consumers. Just like every other type of unregulated supplement on the market.

I’ve recently learned that the range of benefits provided by mushrooms (and their plant parts) are dependent on several factors.  These factors differentiate the low-quality products from the high-quality ones and include the species of mushroom, the part of the mushroom consumed, the substrate that the mushrooms grow on, and how the active compounds are extracted.

In other words, the ability of mushrooms to enhance athletic performance is influenced by the following factors: 

Factor #1: The type of Mushroom.

Of the 38,000 or so species of mushrooms, there have been about 700 species of identified mushrooms that can be eaten as food, which are often referred to as medicinal mushrooms.  There are also about 200 species of mushrooms that contain hallucinogenic compounds which are referred to as psychedelic mushrooms.  

Of those that are medicinal and non-hallucinogenic, Dr Mark Stengler (author of The Health Benefits of Medicinal Mushrooms, 2005) claims the 7 most beneficial species of mushrooms are (3):

  • Agaricus blazei or God's mushroom
  • Cordyceps sinensis or Cordyceps mushroom
  • Coriolis versicolor or Turkey Tail mushroom
  • Maitake mushroom
  • Reishi mushroom
  • Shiitake mushrooms
  • Hericium erinaceus or Lion's Mane Mushroom

All edible mushrooms are great sources of fibre, protein and anti-oxidants.  But, species that you find in the produce section of the grocery store don’t enhance athletic performance quite like the ones on the list above.   Portabella and white button mushrooms may be great for stir-fry but they don’t have the same adaptogenic properties as medicinal mushrooms.

Factor #2: The part of the mushroom consumed.

The lifecycle of a mushroom is very complex and dependent on environmental conditions. In the most basic terms, a mushroom’s life cycle begins with spores that begin to germinate when they encounter a substrate of organic matter into threads of cells called hyphae. These threads then develop into a matrix of threads in the substrate called the mycelium. When conditions are just right, this mycelium begins to produce fruiting bodies that eventually grow into the mature mushrooms that we are all familiar with. These mushrooms produce spores and the cycle repeats.

There are several key active compounds in medicinal mushrooms and their plant parts that provide significant health benefits such as beta-D-glucans, triterpenoids and ergosterol. These compounds are present in different concentrations depending on species, environmental conditions and the plant part itself.

Factor #3: The substrate used to grow the mushrooms.

In nature, mycelium and the mushrooms they produce attach to dead organic matter and help with the decomposition process of dead plants or plant parts (leaves, bark, stems, etc.). In order to cut costs, many supplement companies will utilize a substrate that consists of grain instead of dead organic matter. Medicinal mushroom expert Jeff Chilton tested the compounds in mycelium that are grown on grain and compared them to compounds in the fruiting bodies.

He reported that mycelium grown on grain had 5-10 times lower levels of active compounds compared to mushrooms and mushroom extracts. (4) This evidence shows that the fruiting body grown on natural substrates provides the most benefit.  You can download the full report here. 

Factor #4: How active compounds are extracted.

The way in which the mushroom is prepared for consumption is very important for determining the bio-availability of the beneficial compounds. Similar to cell walls in plants which are made of the indigestible fiber cellulose, fungi have cell walls made of indigestible chitin. If the extraction process isn’t effective at breaking these cell walls, human cells are unable to utilize the beneficial compounds within those cell walls.

The most effective process for breaking cell walls and extracting active compounds without damaging them involves a strategic combination of grinding, soaking in water and alcohol, cooking, and drying.

What does this all mean?

To ensure you’re getting a high-quality product with a high level of active compounds that actually play a role in biological functions, look for mushroom products that are made from mushrooms grown on natural substrates and avoid products that are made from mycelium.

You’ll also want to look for a product that has less than 5% starch which indicates you’re getting 100% mushroom compounds. A higher starch concentration would indicate that the mushrooms were grown on a starchy substrate (such as grain). 

As far as I know, there is only one company on the planet that meets all of these criteria: Real Mushrooms based out of British Columbia. Check out their selection of real mushroom extracts using this affiliate link.

Once you’ve purchased a high-quality product that meets the criteria above, you can add them to your coffee, smoothies, and other recipes.  Enter your email below to instantly download a free copy of my recipe e-book: 20 Adaptogenic Recipes to Enhance Healing and Recovery. 

FREE INSTANT DOWNLOAD!

20 Adaptogenic Recipes to Enhance Healing and Recovery

References

(1) Wasser, S. P. (2017) Medicinal Properties and Clinical Effects of Medicinal Mushrooms, in Edible and Medicinal Mushrooms: Technology and Applications (eds C. Z. Diego and A. Pardo-Giménez), John Wiley & Sons, Ltd, Chichester, UK. 

(2) https://www.zionmarketresearch.com/news/global-mushroom-market

(3) The Health Benefits of Medicinal Mushrooms, 2005

(4) Redefining Medicinal Mushrooms: A new scientific screening program for active compounds.  Jeff Chilton 2017. http://www.nammex.com/redefining-medicinal-mushrooms/   

The post Why Not All Medicinal Mushrooms Enhance Athletic Performance appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/medicinal-mushrooms/feed/ 0 9056 How to Recover Faster after Injury (or Surgery) https://www.healthygreenathlete.com/recovery/how-to-recover-faster/ https://www.healthygreenathlete.com/recovery/how-to-recover-faster/#comments Mon, 08 Mar 2021 23:45:09 +0000 https://www.healthygreenathlete.com/?p=4198 In this article, you will get to know all the hacks to recover faster. So buckle up and let’s get started. If you ask any athlete if they’ve ever been injured while playing their sport, the chances are slim that they say no.  A solid strength and conditioning program can do amazing things, including reducing the risk of injury, but it doesn’t prevent it from happening completely.  Injuries are something that can happen at any point, in any sport.   Injuries can even happen when you’re not playing a sport.  I’ve sprained one ankle in a minor car accident and another one just by walking (who put that curb there?!).  I have broken many toes by stubbing them on furniture and even fractured a pinky by slamming it in a car door.   As an orthopedic doctor will tell you, rest is almost always the best cure for healing injuries.  I’ve had many athletes post-injury ask me “is there anything I can do, eat or take to heal faster?”.  This post is my response to that question.   The following is a list of things you can do to help your body heal while you’re forced to cheer on your teammates from the sideline.   1. Do not diagnose yourself on the Internet. For major injuries, this is a no-brainer – go to a doctor ASAP.   For minor injuries that are not life-threatening and are more annoying than painful like a sprain or torn muscle, going down the rabbit hole of Google, Reddit or YouTube is NOT recommended.   Why?  Because A.) the information is not always factual or consistent from source to source, B.) the author’s experience and body are different than yours, and C.) there are a lot of unqualified people posting things on the Internet just to get clicks.    If you have decreased range of motion, bruising, are in pain for more than a few days and have inflammation that doesn’t go away, get to a doctor for their professional opinion.  It’s one thing to do some research to learn more but do not diagnose yourself without the help of a medical professional!   2. HYDRATE. Every single cell in your body needs water to function at it’s best, and when your healing you want every cell in your body functioning at it’s best.  If you’re in a state of healing, aim to drink at least a gallon or more of water.   Being hydrated also helps transport essential nutrients to cells that need it most – like those in your injured tissues.  Also Read: 4 Easy Ways to Maintain Fluid and Electrolyte Balance Start hydrating as soon as you get out of bed in the morning and stop drinking water at least an hour before you fall asleep.   Your body also needs as much high-quality sleep as possible so it’s counterproductive if you’re getting up every hour during the middle of the night to pee.  Keeping yourself hydrated is one of the most important steps in getting a faster recovery. 3. Avoid foods that cause inflammation. When you’re body is healing, your immune system is working hard to reduce inflammation at the site of injury.  If you’re consuming foods that cause inflammation, you are preventing your immune system from doing it’s job correctly and could be creating inflammation in other areas of your body.  When you’re injured (or recovering from other physical trauma like surgery), this is the time when your immune system most needs your support.  Give it a chance to recover faster and don’t make things worse by creating more work for it.  Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness Everyone’s body responds to foods differently.  If you have known food sensitivities or allergies, this is the time to avoid those foods! Some common foods that cause inflammation, and that should be avoided when in a state of healing include:  Soy Table salt Refined sugar Alcohol Excess caffeine Vegetable oil, canola oil and other highly processed cooking oils that contain high amounts of Omega-6 fatty acids Meat and dairy products that contain nitrates, nitrites, antibiotics and hormones Processed foods that contain compounds not derived from nature (i.e. artificial sweeteners, preservatives, texturizers, artificial flavorings, thickening agents) 4. Increase foods that decrease inflammation. Your body needs assistance with anti-inflammatory foods for the same reason you want to avoid inflammatory foods.  You want to support your immune system and give it all the nutrients that it needs to function at it’s best.  Do everything in your power to nourish your body with healing foods and foods that contain high amounts of vitamins, minerals, antioxidants, adaptogens, and phytonutrients. Help your immune system and it in turn help you recover faster.  Some of the best anti-inflammatory healing foods include:  Organic and grass-fed beef bone broth Dark leafy greens Turmeric and ginger Healthy fats such as flax seeds, avocado, olives, and fish Krill oil Organ meats (or supplement with desiccated beef liver pills)  The highest quality protein you can get your hands on (look for organic, grass-fed, chemical and hormone-free) 5. Supplement with healing herbs and adaptogens. Healings herbs have the power to help you recover faster. After you’ve addressed all of the things above, you can take your healing up a notch by introducing healing herbs and adaptogens.  If you’re trying something you’ve never had before, make sure you’ve run it by your doctor first.  Unless your doctor tells you otherwise, I’d recommend starting with a lower dose than prescribed and gradually working your way up.   Here are my all-time favorite healing herbs and adaptogens that nourish cells, help the body adapt to physical stress, enhance sleep, promote healing and reduce inflammation:  Tart cherry juice  Grass-fed collagen peptides Aloe vera juice Medicinal mushrooms (especially reishi)  Rhodiola Echinacea  Try my Tart Cherry Recovery Jello Recipe for a hydrating and healing treatments.  Some herbs and essential oils can be used as a topical treatment at the site of injury for bruises, swelling, abrasions, and wounds such as:  Arnica gel Tea tree essential oil (great for rashes and minor skin irritations) Roman Chamomile essential oil (soothes skin and supports a healthy immune system)  Doterra’s Deep Blue Rub (this stuff is magical for sore and stiff muscles!)  Slippery Elm Bark 6. Soft tissue and mobility work This recommendation is injury-specific but is often a great way to enhance healing.  Physical therapy, massage, acupuncture and self-myofascial releases (SMR) techniques like foam rolling or trigger point can be useful to reduce soreness, stiffness and inflammation, and can also help to preserve your range of motion while you are healing.  Make sure to check in with your doctor or sports physical therapist on this one if you’re unsure whether or not soft tissue work would helpful. Well, this is all I had to say on “How to recover faster?”. I sincerely hope you get better and recover faster and that I have helped you even if a little in your recovery. Also Read: My Post Volleyball Tournament Recovery Routine Tell me in the comments if this was a helpful article and if you would like to see some more content on this topic or any other suggestions are also welcome.

The post How to Recover Faster after Injury (or Surgery) appeared first on Healthy Green Athlete.

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In this article, you will get to know all the hacks to recover faster. So buckle up and let’s get started.

If you ask any athlete if they’ve ever been injured while playing their sport, the chances are slim that they say no.  A solid strength and conditioning program can do amazing things, including reducing the risk of injury, but it doesn’t prevent it from happening completely.  Injuries are something that can happen at any point, in any sport.  

Injuries can even happen when you’re not playing a sport.  I’ve sprained one ankle in a minor car accident and another one just by walking (who put that curb there?!).  I have broken many toes by stubbing them on furniture and even fractured a pinky by slamming it in a car door.  

As an orthopedic doctor will tell you, rest is almost always the best cure for healing injuries.  I’ve had many athletes post-injury ask me “is there anything I can do, eat or take to heal faster?”.  This post is my response to that question.  

The following is a list of things you can do to help your body heal while you’re forced to cheer on your teammates from the sideline.  

1. Do not diagnose yourself on the Internet.

For major injuries, this is a no-brainer – go to a doctor ASAP.   For minor injuries that are not life-threatening and are more annoying than painful like a sprain or torn muscle, going down the rabbit hole of Google, Reddit or YouTube is NOT recommended.   Why?  Because A.) the information is not always factual or consistent from source to source, B.) the author’s experience and body are different than yours, and C.) there are a lot of unqualified people posting things on the Internet just to get clicks.   

If you have decreased range of motion, bruising, are in pain for more than a few days and have inflammation that doesn’t go away, get to a doctor for their professional opinion.  It’s one thing to do some research to learn more but do not diagnose yourself without the help of a medical professional!  

2. HYDRATE.

Every single cell in your body needs water to function at it’s best, and when your healing you want every cell in your body functioning at it’s best.  If you’re in a state of healing, aim to drink at least a gallon or more of water.   Being hydrated also helps transport essential nutrients to cells that need it most – like those in your injured tissues. 

Also Read: 4 Easy Ways to Maintain Fluid and Electrolyte Balance

Start hydrating as soon as you get out of bed in the morning and stop drinking water at least an hour before you fall asleep.   Your body also needs as much high-quality sleep as possible so it’s counterproductive if you’re getting up every hour during the middle of the night to pee. 

Keeping yourself hydrated is one of the most important steps in getting a faster recovery.

3. Avoid foods that cause inflammation.

When you’re body is healing, your immune system is working hard to reduce inflammation at the site of injury.  If you’re consuming foods that cause inflammation, you are preventing your immune system from doing it’s job correctly and could be creating inflammation in other areas of your body.  When you’re injured (or recovering from other physical trauma like surgery), this is the time when your immune system most needs your support.  Give it a chance to recover faster and don’t make things worse by creating more work for it. 

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness

Everyone’s body responds to foods differently.  If you have known food sensitivities or allergies, this is the time to avoid those foods! Some common foods that cause inflammation, and that should be avoided when in a state of healing include: 

  • Soy
  • Table salt
  • Refined sugar
  • Alcohol
  • Excess caffeine
  • Vegetable oil, canola oil and other highly processed cooking oils that contain high amounts of Omega-6 fatty acids
  • Meat and dairy products that contain nitrates, nitrites, antibiotics and hormones
  • Processed foods that contain compounds not derived from nature (i.e. artificial sweeteners, preservatives, texturizers, artificial flavorings, thickening agents)

4. Increase foods that decrease inflammation.

Your body needs assistance with anti-inflammatory foods for the same reason you want to avoid inflammatory foods.  You want to support your immune system and give it all the nutrients that it needs to function at it’s best.  Do everything in your power to nourish your body with healing foods and foods that contain high amounts of vitamins, minerals, antioxidants, adaptogens, and phytonutrients. Help your immune system and it in turn help you recover faster.  Some of the best anti-inflammatory healing foods include: 

5. Supplement with healing herbs and adaptogens.

Healings herbs have the power to help you recover faster. After you’ve addressed all of the things above, you can take your healing up a notch by introducing healing herbs and adaptogens.  If you’re trying something you’ve never had before, make sure you’ve run it by your doctor first.  Unless your doctor tells you otherwise, I’d recommend starting with a lower dose than prescribed and gradually working your way up.   Here are my all-time favorite healing herbs and adaptogens that nourish cells, help the body adapt to physical stress, enhance sleep, promote healing and reduce inflammation: 

Try my Tart Cherry Recovery Jello Recipe for a hydrating and healing treatments. 

Some herbs and essential oils can be used as a topical treatment at the site of injury for bruises, swelling, abrasions, and wounds such as: 

6. Soft tissue and mobility work

This recommendation is injury-specific but is often a great way to enhance healing.  Physical therapy, massage, acupuncture and self-myofascial releases (SMR) techniques like foam rolling or trigger point can be useful to reduce soreness, stiffness and inflammation, and can also help to preserve your range of motion while you are healing.  Make sure to check in with your doctor or sports physical therapist on this one if you’re unsure whether or not soft tissue work would helpful.

Well, this is all I had to say on “How to recover faster?”. I sincerely hope you get better and recover faster and that I have helped you even if a little in your recovery.

Also Read: My Post Volleyball Tournament Recovery Routine

Tell me in the comments if this was a helpful article and if you would like to see some more content on this topic or any other suggestions are also welcome.

The post How to Recover Faster after Injury (or Surgery) appeared first on Healthy Green Athlete.

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