Nourishing Herbs and Mushrooms for Mental Wellness
Oct 31, 2022 ● By Linda Conroy
Photo credit la_vanda for Adobe Stock
Maintaining and promoting mental wellness is as
important as keeping up with physical health. Often neglected, stress and
anxiety can contribute to illness and can exacerbate mental health conditions.
Staying well, getting enough sleep and exercise, and eating well are important
for physical and mental health. Adding herbs and mushrooms to our daily routine
can be an effective way to support mental wellness and get relief from anxiety,
mild/situational depression, stress, sadness and other issues.
Herbs and mushrooms tend to work in collaboration with
the body. Knowing which herbs impact different body systems can assist in
bringing them into our daily lives, as well as ingesting them when we are
struggling with specific issues. There are several categories of herbs that are
helpful in relation to mental wellness. Nervines strengthen and support the
nervous system and adaptogens assist the body in adapting and recovering from
the physiological impact of stress and anxiety.
Nervines Can Help Strengthen and Support the Nervous System
Oatstraw (Avena sativa): Traditionally, Avena has been used as a long-term tonic
to nourish, rebuild and revitalize a worn-down nervous system. It is also
ingested to maintain the nervous system once is restored. Drinking this plant in
an infusion as a daily tonic is the best way to enjoy its benefits.
Lion’s Mane Mushroom (Hericium erinaceus): This
mushroom is fast becoming a favorite food of many, as well as a remedy. It can
be eaten as a vegetable and there are many creative ways to prepare it. It can
also be added dry to decoctions or taken as a tincture (alcohol extract). Studies
have shown that this mushroom has the capacity to ease mild depression and
anxiety. It also has been shown to regenerate brain cells, thus improving cognitive
functioning.
Lemon Balm (Melissa officinalis):
Drunk as a tea or taken as a tincture or alcohol extract, lemon balm is a tried
and true nervine. Lemon balm contains
chemicals that have a sedative and calming effect. People use lemon balm for
relieving anxiety, stress, insomnia, indigestion, dementia and many other
conditions.
American Skullcap (Scutterlia lateriflora): This
herb has been used for more than 200 years as a mild relaxant and to relieve
anxiety and nervous tension. It can be drunk as a tea or taken as a tincture.
These are only a few of the nervines. Ingesting them on
a regular basis and when we need extra support can leave us feeling uplifted
and more ready to face everyday challenges.
Adaptogens Can Help the Body Recover from and
Adjust to Stress
Adaptogens bring the body back to a steady balance by
managing both physical and mental stressors. In other words they assist the
body in adapting to/adjusting to physical stress. We can take adaptogens by
adding them to food or beverages or take them as tinctures.
Reishi Mushroom (Ganaderma sp): There are many species of this mushroom that grow
around the world. The species most widely used is Ganoderma lucidum, yet if foragers find a local species, they may be able to apply it in
similar ways. Reishi has been shown to support the function of the adrenal
glands, which secrete cortisol, a hormone that helps the body respond to
stress. Research supports hundreds of years of use this mushroom in Chinese
medicine, where it is believed to be a longevity tonic, thus the nickname,
“mushroom of immortality”.
Holy Basil (Ocimum tenuiflorum): People use holy basil to promote sleep, quell anxiety
and reduce stress. Drink this herb as a tea, take it as a tincture or steep it
in honey and add to other teas.
American Ginseng (Panax quinquefolium): This
plant offers immune system support (immune modulators) that helps reduce
inflammation and relieves pain (anti-inflammatory). In addition, this type of
ginseng combats stress and boosts the nervous system, which improves how the
body responds to stimuli (fight-or-flight). Some studies suggest American ginseng
can reset dopamine levels and regulate mood.
Linda Conroy is an herbalist,
community organizer, founder of Moonwise Herbs and founder and organizer of the
annual Midwest Women’s Herbal Conference. For more information, visit MoonwiseHerbs.com and MidwestWomensHerbal.com.
Nervous System-Calming Herbal Infusion Recipe
To make a nourishing herbal infusion of
Oatstraw:
Boil water (1 quart for every ounce of
herb)
Place one ounce of herb (for each
quart of water) in a tea pot, French press or canning jar.
When the water boils, pour the water over the herb (if
using a canning jar, place a butter knife in the jar to act as a conduit; the knife
will absorb some of the heat and keep the jar from breaking).
Put a lid on the container and set it aside for four to
eight hours.
After 4-8 hours, strain the herb and enjoy. Infusions
can be drunk warmed, iced or sweetened.
Note: Infusions can be stored in the
refrigerator for two to three days, after which they will start to spoil. They
are nutrient-rich and become food–if they spoil, feed them to house plants.