By Oli Genn-Bash

Many parts of the world are now preparing for the upcoming holiday festivities. This is a time of great joy, with families coming together to celebrate, feast, and give gifts – but it can also be a stressful time, with some research even showing that this stress could in fact increase the potential of experiencing a heart attack around the holiday period. 

Perhaps there’s something to be said for the impact that the modernisation of holidays like Christmas have on our stress levels, especially when so much is tied up with our financial comfort and how much we’re able to give to others during this time. Financial stress is something which affects us on a general level, with increases in these pressures continuing in places such as my home country of the UK and I’m sure other parts of the world. But do we need to pay more attention to these kinds of stress catalysts during winter?

Many people might experience ‘winter blues’ or what’s now being referred to as Seasonal Affective Disorder, and this can make the holiday period feel more difficult from a physical perspective where we’re more cold, as well as impacting our mental health. Stress can have negative effects on our nervous system as well as our immunity, and it’s not surprising that people around the holiday period might be more susceptible to these negative effects when there’s so much going on around us. We see the holiday season as a winter ‘break’, but are we actually getting the benefits of this break without exploring some extra support? 

We might look towards adaptogens – plants or fungi which allow our bodies to adapt to different stressors in life – as ways to combat some of this stress and have a more enjoyable and relaxing winter break. Reishi in particular is a mushroom which can offer some interesting benefits, particularly in its ability to calm our system and support emotional balance.

Reishi (Ganoderma lucidum) is widely regarded as an adaptogen, as it can help our body to manage stress and restore balance after a stressful situation. This is largely how adaptogens are categorised, and they can assist us in dealing with situations which entail physical, emotional, or hormonal stress, as well as impacting what we eat and drink. These kinds of plants and fungi interact with hypothalamic-pituitary-adrenal (HPA) axis, which initiates your body’s stress response and plays a big role in keeping your body in balance. Different adaptogens can also have an impact on the cortisol pathways, with reishi showing some positive effects in helping to reduce levels of cortisol in the body.

Traditionally described as a ‘shen tonic’ which refers to calming the spirit, Reishi (known as Lingzhi) has been historically linked with longevity and tranquility. Known as the ‘Mushroom of Immortality’ for the impact it has on longevity, Reishi contains some interesting compounds which might back up this powerful title. 

Triterpenoids such as Ganoderic acid A (GA) have also been shown to interact with something called the GABA (Gamma-Aminobutyric acid) pathway. Known as “the brakes of the brain”, GABA is an inhibitory neurotransmitter which lowers neural activity and can promote sleep. Reishi has also been linked to reducing neuroinflammation, helping with anxiety and depression, decreasing plaque formation, reducing oxidative stress, improving cognition, protecting neurons from damage, and supporting new neural growth. Compounds such as this, in combination with Reishi’s immune-boosting polysaccharides also make it a powerful choice for keeping us healthy during a period where we might be a bit more relaxed with our exercise routines or the kinds of foods we’re enjoying. 

With so much requiring our attention and an overall increase in responsibilities, the brain’s prefrontal cortex goes into overdrive, which can actually impact memories and the growth of new brain cells. An increase in our heart rate, along with general irritation and anxiety, which can cause our bodies to tense up and impact the way we’re able to regulate cortisol. The emotional load of gathering families together can also impact how stimulated we’re feeling and how well we’re able to relax at the end of a busy day with lots of people. We might find ourselves in a state of holiday burnout which can impact things like fatigue, and it might be that we need some extra support during this period.

From stress reduction, to mood regulation, improving sleep quality, immune support, and reducing inflammation, Reishi might be the perfect mushroom to help combat the stress you might be experiencing during the festive season. While the data surrounding its benefits is still emerging, the traditional use and modern research certainly points towards Reishi being a powerful adaptogen to assist us during these times. It can provide meaningful support for those going through stress-amplified holidays such as Christmas, and it can also be a wonderful gift to give at this time of year!

There are different ways to take Reishi depending on what works best for your routine. Easy-to-dose capsules containing dual-extract extract powders (with a general recommended dose of 600mg) or just the extract powder itself in a similar dosing range can be a useful way to build a consistent routine. Liquid extracts, which could either be in the form of an alcohol tincture or an alcohol-free product containing vegetable glycerin, can also provide a foundation for a daily consumption of mushrooms, with doses in the range of 1-2ml a day. We might also find benefits from consuming tea made from Reishi and we also see it appearing more frequently in products such as functional beverages, allowing more people to access the benefits of this mushroom at different entry levels.

Be mindful however that some of these products which offer entry level Reishi experiences might not always contain an effective dose, especially when it comes to something like a beverage, so it’s important to understand what kind of dose works for you and if the product you’re buying is delivering that. Products made with ineffective extraction methods might contain Reishi, but not necessarily be delivering its benefits.

There are different levels of bioactive compounds depending on which product you’re buying, with some dual-extract powders testing at a minimum of 4% triterpenes and 30% beta-glucans. Some liquid extracts might only be testing at less than 1% triterpenes, which sounds very low in comparison but there’s some argument to suggest that liquid extracts have a better absorption, with a higher bioavailability of triterpenes compared to dual-extract powder. 

It might be wise to take it in the evening before bed, or possibly in the afternoon when festivities are more relaxed. The adaptogenic benefits of Reishi aren’t intended for us to push through this time, but more so allow us to feel supported where it can be included in our existing self-care routines. 

In providing this gentle and grounded support, Reishi can remind us of the importance of rest, balance, and nourishment for our whole system. With this in mind, I hope that everyone is able to utilise this wondrous mushroom to approach the holiday season feeling more calm, supported, and stress-free!

To learn more about my work, take a look at The Fungi Consultan

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