Lifestyle Resolutions
Shedding Light on
Mushrooms
Health Benefits
of Mushrooms
Homocysteine and
Memory
Ask Dr. J: Vegan
Candida diet
References
In The Health News
Diet and Disease
Stuffed Portabella
Mushrooms
Dear Friends,
Many people make New Year’s
Resolutions to improve their lifestyles
but have difficulty following
through with them, sometimes not
starting at all, and sometimes
starting with great enthusiasm,
only to fail because of waning
motivation and the intrusion of
all the life events that led to
avoiding these things in the first
place. A new study of children
and young teens sheds some light
on the problem.
In a study published in the Archives
of Pediatrics & Adolescent
Medicine, researchers report that
for kids, fun and fitness are
more likely to provide motivation
to exercise than concerns about
weight. What is true for children
and adolescents in this regard
is also true for the vast majority
of people. They know they should
exercise (and eat better and reduce
their stress), but they do not
do so because they see it as a
struggle or a sacrifice (of time,
energy, or other pleasures) rather
than a pleasure in itself.
Most people will not maintain
a healthy lifestyle simply because
it is healthy; they have to experience
real pleasure from their foods,
exercise activities, and relaxation
efforts or they will abandon them.
They need to learn that healthy
foods are delicious, and can be
prepared in a wide variety of
interesting combinations, without
too much work. The foods that
other higher animals eat, and
that most people in less industrialized
countries have eaten for millennia,
are those that are not only healthful,
but also give them pleasurable
experiences.
People also need to recognize
that many exercises can be fun
rather than a chore. Hiking, bicycling,
tennis, basketball, handball,
rollerblading, kayaking, skiing,
and dancing are examples of activities
that most people enjoyed when
they were younger but abandoned
because of the obligations of
work, family, and other responsibilities,
and failure to appreciate their
importance. You do not have to
be an endurance athlete to achieve
better health through physical
activity, although nothing is
wrong with athletic training if
you like to do that. The important
thing is to find an activity that
you enjoy and do it regularly,
just as you would brush your teeth.
Even though we all feel that
our schedules are tight, it is
surprising how much time we can
find when we are committed to
something (for example, you can
ride a stationary bike while watching
the news). While change is difficult,
it is easier if you see healthy
changes as adding pleasures to
your life. I have a friend who
had tried to quit smoking many
times. Then one day he just stopped
(without “quitting,”
and the psychological pressures
that such artificial goals engender)
and with no process, technique,
or plan. His “inner being”
was just ready for the change.
I tell patients not to sacrifice
pleasure for health, not only
because I know they won’t
do it, but also because I know
they don’t have to.
Mushrooms and other fungi have
a long history of both culinary
and medicinal use. In China and
Japan and other Asian countries,
some mushrooms have been revered
for thousands of years for their
health benefits. They are also
traditional foods in other parts
of the world. Mushrooms have had
a mystique in many cultures, thought
to provide immortality, sexual
prowess, and strength, or to convey
spirituality. Perhaps some of
this reputation derives from varieties
of psychedelic mushrooms containing
psilocybin (often called “magic”
or “sacred” mushrooms).
Although some toxic species of
mushrooms get a lot of attention,
and you do have to be extremely
careful if you decide to pick
wild mushrooms, those in the food
markets are not a problem. A wide
variety of common and exotic or
specialty mushrooms are now available
for cooking and as dietary supplements
for both medicinal purposes and
preventive medicine. (If you do
pick your own, you should definitely
take them to an expert for evaluation
unless you are very experienced.
I have picked cepes, or porcini,
mushrooms while hiking in the
Pyrenees Mountains, but I had
a guide who knew mushrooms well.)
In many markets, in addition
to the usual white button mushrooms,
you can also find a wider variety
of edible mushrooms. These may
include portabella, crimini (baby
versions of the portabella), shiitake,
oyster mushrooms, chanterelles,
maitake (also called “hen
of the woods”), and morels.
In Chinese recipes, they often
use “wood ears” or
“tree ears” which
grow right out of the trunks of
dead trees and look like ears.
Mushrooms are nutritious. For
example, 100 grams of raw portabella
mushroom (about 3 ounces) contain
only 26 calories, but 2.5 grams
of protein, 5 grams of carbohydrate,
virtually no fat, 484 mg of potassium,
and significant amounts of copper,
manganese, and zinc. Because they
are 90 percent water, when mushrooms
are cooked down this would be
a small portion, so typical portions
of cooked mushrooms can be significant
sources of nutrients and fiber.
Portabella mushrooms contain
1.5 grams of dietary fiber per
100 grams. Fiber is one of the
most neglected nutrients. Although
it is not digested or absorbed,
it is quite important for intestinal
health, cholesterol control, and
appetite suppression. Compare
mushrooms with meat (which has
zero fiber), and you find that
mushrooms have more protein per
calorie than typical cuts of meat
(19 grams of protein for 239 calories,
to say nothing of the 153 calories
from fat).
Mushrooms have a unique nutty,
savory flavor, and can be combined
in many different recipes. I recommend
many ways to prepare mushrooms,
including grilled or pan fried,
sautéed with onions and
garlic, minced up as part of a
mushroom-bean pâté,
stir-fried with oriental vegetables,
and stuffed caps with brown rice
and walnuts. They are also great
in soups, such as miso or mushroom-barley,
or simply sliced and added to
a salad. Some of these recipes
are found in my earlier newsletters
(and this one), and you can find
many on the Internet or recipe
books.
While many mushrooms may have
the same or similar healthful
properties, some have been specifically
studied and reported in medical
literature. Mushrooms can boost
immunity, reduce cardiovascular
disease, lower blood pressure,
and fight infections, and they
may help to treat cancer. Shiitakes
have specific antibacterial effects,
killing some pathogenic bacteria
while not harming the normal intestinal
flora that are needed for digestive
health.
Maitake extract (D-fraction,
a polysaccharide) activates macrophages,
natural killer cells, and T-cells,
and inhibits tumor growth. In
mice with breast cancer, treatment
with chemotherapy was reduced
and survival was 100 percent when
they were given maitake extract
along with the drug. In a study
of 10 cancer patients, maitake
D-fraction reduced metastases,
inhibited tumor growth, lessened
the expression of tumor markers,
and enhanced NK cell activity.
Reishi mushroom extracts have
similar effects.
Polysaccharide immune modulators
(beta glucans) found in mushrooms
are probably responsible for many
of their healthful properties.
They lower LDL-cholesterol and
triglyceride levels, reducing
heart risk. Other components of
reishi and others help to lower
blood pressure. Mushrooms may
benefit HIV patients because of
their immune support and effect
on natural killer cells and T-cell
balance and function.
New research ties high serum
homocysteine (Hcy) level with
an increased risk of memory loss.
In memory testing on 2189 adults
over six years, those who developed
memory loss were found to have
higher Hcy levels and lower folate
levels than those without memory
loss. In subjects who had a high
Hcy and low folate at the beginning,
if these levels had improved by
the end of the study, their memory
scores increased.
Homocysteine is a metabolite
known to be associated with vascular
disease risk, and may itself be
directly toxic to the blood vessels,
rather than just a marker. Dementias
are often associated with vascular
disease, so doing what is possible
to reduce the vascular risk may
well help to improve brain function.
It may also be that Hcy is toxic
to the brain as well as blood
vessels.
Earlier studies have shown a
relationship between Hcy levels
and the risk of developing Alzheimer’s
disease and other forms of dementia.
In a study of 816 subjects followed
for four years, those with high
Hcy had twice the risk of dementia.
Independently of Hcy, low folate
levels were associated with almost
double the risk of both dementia
and Alzheimer’s disease.
Homocysteine elevation is also
associated with an increased risk
of strokes. In a study of 1015
men, those with the highest Hcy
levels had almost triple the risk
of strokes compared with men with
the lowest levels. Again, men
with the highest folate levels
had a 60-65 percent reduction
in stroke risk. Hcy can be reduced
by a high intake of fruits, vegetables
(including mushrooms), whole grains,
and supplements. In addition to
folic acid, supplements of vitamins
B6 and B12 also lower homocysteine.
Q. I have yeast
overgrowth, and want to follow
an anti-Candida diet, but I am
vegan. Can a vegan follow this
diet?
—DH, via Internet
Yes, you can. Yeast overgrowth
in the intestinal tract can cause
a variety of symptoms from either
allergic reactions or the toxins
that yeasts produce. Symptoms
may include digestive disturbances,
anxiety, depression, headaches,
skin disorders, recurrent yeast
infections, immune dysfunction,
allergies, and chemical sensitivities.
It is usually preceded by excessive
antibiotic use, high sugar diets,
or hormone therapies, all of which
increase yeast growth.
Candidiasis diets commonly eliminate
refined carbohydrates, such as
sugar and white flour, and are
low in natural sweets such as
dried fruits, honey, and maple
syrup. Some doctors restrict all
fruits, which is unhealthful and
usually unnecessary. The anti-Candida
diet is quite compatible with
vegetarianism. You may have to
avoid yeast-related foods, such
as bread, cheese, pickles, vinegar,
and soy sauce, among others (not
all Candida patients are sensitive
to yeast foods). However, a vegan
diet of whole grains, beans, vegetables,
fresh fruits, seeds, and nuts
is quite compatible with Candidiasis
treatment.
You might also need some supplements,
including grapefruit seed extract,
garlic, and probiotics (acidophilus
and bifidobacteria), as part of
your treatment program, or some
medications, such as Nystatin
or other anti-fungal drugs.
Composition:
Mushrooms, portabella, raw, USDA
National Nutrient Database for
Standard Reference, Release 18
(2005).
Kuznetsov OIu,
et al., [Antimicrobial action
of Lentinus edodes juice on human
microflora] Zh Mikrobiol Epidemiol
Immunobiol. 2005 Jan-Feb;(1):80-2.
Hirasawa M,
et al., Three kinds of antibacterial
substances from Lentinus edodes
(Berk.) Sing. (Shiitake, an edible
mushroom). Int J Antimicrob Agents.
1999 Feb;11(2):151-7.
Kodama N, et
al., Enhancement of cytotoxicity
of NK cells by D-Fraction, a polysaccharide
from Grifola frondosa. Oncol Rep.
2005 Mar;13(3):497-502.
Kodama N, et
al., Maitake D-Fraction enhances
antitumor effects and reduces
immunosuppression by mitomycin-C
in tumor-bearing mice. Nutrition.
2005 May;21(5):624-9.
Kodama N, et
al., Effect of Maitake (Grifola
frondosa) D-Fraction on the activation
of NK cells in cancer patients.
J Med Food. 2003 Winter;6(4):371-7.
Kimura Y, New
anticancer agents: in vitro and
in vivo evaluation of the antitumor
and antimetastatic actions of
various compounds isolated from
medicinal plants. In Vivo. 2005
Jan-Feb;19(1):37-60.
Rajewska J,
et al., [Biologically active compounds
of edible mushrooms and their
beneficial impact on health] Postepy
Hig Med Dosw (Online). 2004 Oct
5;58:352-7.
Kabir Y, et
al., Effect of shiitake (Lentinus
edodes) and maitake (Grifola frondosa)
mushrooms on blood pressure and
plasma lipids of spontaneously
hypertensive rats. J Nutr Sci
Vitaminol (Tokyo). 1987 Oct;33(5):341-6.
Nurk E, et
al., Plasma total homocysteine
and memory in the elderly: The
Hordaland Homocysteine study.
Ann Neurol. 2005 Dec;58(6):847-57.
Ravaglia G,
et al., Homocysteine and folate
as risk factors for dementia and
Alzheimer... Am J Clin Nutr. 2005
Sep;82(3):636-43.
Virtanen JK,
et al., Serum homocysteine, folate
and risk of stroke... Eur J Cardiovasc
Prev Rehabil. 2005 Aug;12(4):369-75.
A component of green tea may
help reverse or slow the progress
of some leukemias. Chronic lymphocytic
leukemia (CLL) is often a slow
growing leukemia in adults. In
a report on four patients with
clear evidence of progression,
supplements of EGCG (epigallocatechin
gallate) or large amounts of green
tea appeared to reverse the disease.
(Shanafelt TD, Clinical effects
of oral green tea extracts in
four patients with low grade B-cell
malignancies. Leuk Res. 2005 Nov
30; [Epub ahead of print].) EGCG,
a green tea polyphenol, can cause
programmed cell death in leukemic
B-cells. One patient drank 8 cups
of green tea per day, and others
took green tea extract in capsules.
Lymph node swelling reversed in
three patients.
Antacids, such as Nexium and
Zantac, double or triple the risk
of potentially deadly infectious
diarrhea from C. dificile, a bacterium
that is difficult to treat. This
was shown in a study of 1672 cases
and matched controls. (Dial S,
et al., Use of gastric acid–suppressive
agents and the risk of community-acquired
Clostridium difficile–associated
disease JAMA. 21 December
2005;294(23):2989-2995.) (Instead,
try licorice extract for heartburn.)
Anti-inflammatory drugs (NSAIDS)
also increased the risk, but by
a smaller amount.
Researchers followed 4304 young
adults for 15 years, and found
that higher consumption of plant
foods (grains, fruits, vegetables,
nuts, and beans) reduced the risk
of hypertension. At each increasing
level of consumption, blood pressures
were lowered; those in the top
fifth had a 36 percent reduced
risk. Increasing meat intake had
the reverse effect, raising the
risk of developing high blood
pressure. Steffen LM, et al.,
Associations of plant food, dairy
product, and meat intakes with
15-y incidence of elevated blood
pressure…Am J Clin Nutr.
2005 Dec;82(6):1169-77.
Using large portabella mushrooms,
carefully take off the stems by
squeezing gently near the base
and rocking them back and forth.
Clean all surfaces, reserving
the caps, and trim and dice the
stems. Sauté these in olive
oil with some garlic, ginger,
and onions. Add some mashed tofu,
a small amount of soy sauce, and
freshly ground pepper. Stir and
then add some cooked brown rice
or whole wheat bread crumbs (about
half as much as the rest of the
mix) and toasted sesame seeds,
and stir until the flavors are
mixed. Coat the mushroom caps
with olive oil, and cook them
on a grill or griddle; the surfaces
should get sizzling brown on both
sides, but don’t cook them
completely. Stuff the caps with
a mound of the sautéed
mixture and set them individually
in a baking dish. Put the dish
in a preheated oven at 400 degrees,
and bake them for 10-15 minutes.
