Health, Faith, Fitness, Backed by Evidence.

Your Health. Your Faith. Your Fitness. Backed by Evidence.

Donovan Carper

The Magic of Mushrooms! Current Evidence

Plant-based Diets, Entomophagy, and Evidence

Image credit: Hanyue Tan on Unsplash

If you are not consuming mushrooms on a regular basis, you may be missing out on some pretty amazing health benefits! Aside from tasting great in soups, pastas, and numerous dishes, mushrooms boast impressive health and immune boosting properties. Read on to learn about the latest research findings concerning mushrooms and health!

Disclaimer: the information contained in this article is not a substitute for medical advice. Decisions concerning treatment and prevention of various health conditions need to be coordinated with your medical provider. Additionally, much of the following research is promising, but limited to small human trials and animal studies. More research is needed to confirm the clinical effects described below in humans.

Mushrooms and health: nutritional properties

Mushrooms have been consumed for all of recorded history (Valverde, Hernández-Pérez, & Paredes-López, 2015). The Greeks believed mushrooms gave warriors strength, and various cultures called mushrooms by titles such as “elixer of life,” and “Food of the Gods” (Valverde et al., 2015). Mushrooms contain a variety of nutritional properties depending on species such as:

  • Selenium
  • Magnesium
  • Calcium
  • Copper
  • Iron
  • Zinc
  • Potassium
  • Riboflavin
  • Niacin
  • Vitamin D ( the only non-animal food source of vitamin D–contained in varying amounts by species and growing methods)
  • Vitamin C
  • Proteins
  • Fiber (Valverde et al., 2015)

Mushrooms are cholesterol-free, low calorie, low fat, low carbohydrate foods. Of more than 2,000 species, only 25 species are consumed widely. Aside from basic nutritional properties, mushrooms are being researched for their unique health-promoting and potential disease fighting properties (Valverde et al., 2015).

Mushrooms and researched healing properties

Mushrooms and yeasts are rich in compounds such as lectin, β-glucan, ergosterol, arginine, and additional bioactive compounds (Novaes, Valadares, Reis, Gonçalves, & Menezes, 2011). Research has found the following effects of these compounds:

  • Lectins: anti-cancer activity due to toxic effects on cancer cells, promotion of cancer cell self-destruction (apoptosis), prevention of tumor growth due to preferential binding to cancer cell membranes, and prevention of blood vessel growth (angiogenesis) in tumors
  • β-glucans: stimulates immune system activity against cancer cells by promoting activity of natural killer cells, neutrophils, T-cells, macrophages, and monocytes.
  • Ergosterol: also known as provitamin D2, ergosterol inhibits angiogenesis in tumors leading to slowed growth rates, as well as demonstrates anti-proliferative, anti-migratory/ anti-metastasis, and anti-tumor effects
  • Arginine: an amino-acid considered semi-essential, arginine has been used in cancer patients to prolong survival, improve appetite, slow metastasis and slow tumor growth
  • Bioactive compounds: numerous bioactive compounds including phenolic compounds vary depending on mushroom species, with compounds demonstrating anti-viral, anti-thrombotic, antibiotic, anti-inflammatory, anti-allergenic, anti-fungal, anti-diabetic, anti-oxidant, and neuro-protective effects (Hetland, Johnson, Lyberg, Bernardshaw, Tryggestad, & Grinde, 2008; Li et al., 2018; Martin, 2010; Novaes et al., 2011; Valverde et al., 2015)
Aside from vitamins, minerals, protein, and fiber, mushrooms possess powerful bioative compounds that research is only beginning to uncover (Image credit: Engin Akyurt at Pexels)

Interestingly, humans have cell receptors designed to recognize and react to mushroom and yeast β-glucans (Firenzuoli, Gori, & Lombardo, 2008)! These receptors are widely expressed in a variety of human tissues. Also interesting, the same human cell receptors that recognize and respond to β-glucans can also recognize and respond to various human immune T-cells (Firenzuoli et al., 2008).

The clinical significance of this discovery is the subject of ongoing research. The types and amounts of the above health promoting compounds vary by mushroom species. As such, different mushrooms are being researched and utilized for different health purposes (Seo, Patel, Shin, Sim,Lee, & Lim, 2019 ). Consuming a variety of mushrooms as part of a healthy diet may be a way to take advantage of the numerous benefits offered by mushrooms.

Common mushrooms and cardiovascular disease risk reduction?

Research has demonstrated that commonly consumed mushrooms, including crimini, oyster, maitake, and white button mushrooms, may promote cardiovascular health by preventing atherosclerosis (Martin, 2010). Human aortic endothelial cells exposed to extracts of these mushrooms had significant decreases in expression of the adhesion molecules VCAM-1, ICAM-1, and E-selectin. These molecules play a role in promoting atherosclerosis (narrowed arteries) and arterial plaque formation (Martin, 2010).

Additionally, there was decreased binding of human monocytes to the blood vessel tissue (Martin, 2010). The researcher concluded:

The health implications are that diverse mushrooms, including common and specialty mushrooms can protect against cardiovascular disease by interfering with events that
contribute to atherogenesis.”

(Martin, 2010, p 6, para 2)

While this study was completed in a lab setting using human cell cultures, separate animal studies have observed significant reductions in arterial plaques and cholesterol levels when animals were fed with shiitake, oyster, maitake, and white button mushrooms (Martin, 2010). These study results demonstrate potential cardiac benefits of common dietary mushrooms, and there is little risk or downside of consuming these mushrooms. However, human clinical trials are needed to further validate these findings.

red heart wall décor
Heart healthy! Common mushrooms may help reduce the formation of plaques in arteries by blocking receptors responsible for initiating plaques (Image credit: Nicola Fioravanti)

Agaricus blazei Murill mushrooms and cancer

Native to Brazil, the Agaricus blazei Murill mushroom has been used traditionally for cancer, hepatitis, diabetes, arteriosclerosis (hardening of the arteries), and for treatment of high cholesterol (Hetland et al., 2008). Research findings note the proteoglucans and β-glucans of Agaricus blazei mushroom species stimulate natural killer cells, polymorphonuclear leukocytes, and produce the following immune responses from macrophages:

  • Release of nitric oxide (necessary for induction of inflammatory response)
  • Release of TNF-a (induces cell death, protects against infection and cancer, is a pro-inflammatory protein)
  • Release of IL-8 (attracts additional immune cells, specifically neutrophils and T cells)
  • Release of IL-12 (stimulates natural killer cell production and antiviral interferon production) (Hetland et al., 2008, Luiking, Engelen, & Deutz, 2010; Zhang & An, 2007)

Research into the effects of Agaricus blazei Murill mushrooms on cancer have demonstrated the following effects:

  • Regression of tumors in mice
  • Reduction in spontaneous metastasis in mice with ovarian and lung cancer cells
  • Toll-like receptor binding (stimulates innate immune response and is associated with prolonged survival in cases of relapse)
  • Inhibition of fibrosarcoma (connective tissue cancer) in mice
  • Induction of apoptosis (cell death) in leukemia cell lines
  • Inhibited abnormal collagen fiber formation in human liver cancer cells (abnormal collagen formation is a hallmark of cancer progression)
  • Myeloma tumour suppression in mice
  • Reduction of side effects during concurrent treatment of gynecologic cancers in humans along with significant increased natural killer cell activity and increased quality of life
  • Increased natural killer cell penetration into tumors
  • Increases in IFN-α (an immune cytokine that stimulates activity of natural killer cells, macrophages, and has anti-viral effects)
  • Inhibition of prostate cancer cell proliferation
  • Increased activity in specific genes responsible for cell signalling, cycling, and transcriptional regulation consistent with protection from cancer (Firenzuoli et al., 2008; Hetland et al., 2008; Kawasaki & Kawai, 2014; Valverde et al., 2015; Zhang & An, 2007)
Agaricus blazei mushrooms appear to upregulate specific genes that protect the body from cancer in addition to immune system stimulating properties (Image credit: Christine Siracusa on Unsplash)

Agaricus blazei Murill mushrooms have immune stimulating properties in humans and mice. In studies on mice, these properties led to improvements in cancer outcomes and survival (Hetland et al., 2008). However, more research is required in humans before making similar conclusions. The mushrooms are commonly consumed as teas, food, or extracts.

Safety concerns may include presence of aromatic hydrazines, a known carcinogen in animals and probable carcinogen for humans (Firenzuoli et al., 2008). Additionally, drug interactions are unknown. Toxicity studies based on 16 weeks of consumption of Agaricus blazei Murill mushrooms demonstrated no clinical problems in the blood examination, urinalysis, physical examination and history taking for human participants.

However, there were three reported cases of liver dysfunction in cancer patients supplementing with Agaricus blazei Murill mushrooms. Other research suggests the mushroom may protect the liver (Valverde et al., 2015). Use may be best coordinated with a healthcare provider.

Shiitake mushrooms and a unique compound

Shiitake mushrooms are rich in a unique compound called lentinan. Combined with the β-glucans found in shiitake mushrooms, these compounds have demonstrated anti-tumor activity, antioxidant activity, as well as cholesterol-lowering properties (Valverde et al., 2015). Fascinating properties of lentinan found exclusively in shiitake mushrooms includes:

  • Improved host resistance and direct action against infections by bacteria, fungi, parasites, and viruses
  • Activation of the innate nonspecific inflammatory responses
  • Blood vessel relaxation/ dilation
  • Stimulation of the immune cells helper T cells and cytotoxic T cells
  • Use as a supportive / complementary therapy in treatment of cancer (Valverde et al., 2015)
Fungus Shii Take Mushroom Shiitake - Demorobi / Pixabay
Shiitake mushrooms are not only delicious, they contain a unique substance found in no other mushroom that has strong immune stimulating and blood vessel relaxing properties (Image credit: Demorobi / Pixabay)

Shiitake mushrooms are safe for consumption but have caused skin reactions and allergic reactions in some people (Memorial Sloan Kettering Cancer Center, 2020).

Maitake mushrooms and health benefits

Used widely in culinary dishes in China, Korea, and Japan, maitake mushrooms (Grifola frondosa) are rich in unique β-glucans (Seo et al., 2019). β-glucans have differing impacts on the immune system based on their particle size and structures. The β-glucans, α-glucans and other compounds found specifically in maitake mushrooms have been found to stimulate production of the following immune cytokines:

  • Interleukin-1, interleukin-6, tumor necrosis factor α (pro-inflammatory cytokines)
  • interleukin-12 (stimulates natural killer cell production and antiviral interferon production)
  • T helper-1 cytokine interferon-γ (stimulates activation of natural killer cells, macrophages, neutraphils, stimulates cell-mediated immunity, and promotes antiviral effects)
  • T helper-2 cytokines interleukin-4 and interleukin-10 (anti-tumor activity) (Seo et al., 2019; Zhang & An, 2007)
Maitake mushrooms have unique compounds that stimulate antiviral and anti-cancer activity within our innate immune system (Image credit: Polina Tankilevitch at Pexels)

As noted above, the immune system cytokines stimulated by maitake mushrooms have anti-viral, anti-cancer, and anti-bacterial effects. Maitake mushrooms are considered safe for consumption and non-toxic (Memorial Sloan Kettering Cancer Center, 2020).

Lion’s mane mushrooms and health benefits: nerve health

The lion’s mane (Hericium erinaceus) mushroom has demonstrated the ability to stimulate nerve growth factor in the central nervous system of rats (Li, Lee, Tzeng, Chen, Chen, Shiao, & Chen, 2018). An active compound found in the lion’s mane mushrooms believed to be responsible for stimulating nerve growth factor is erinacine A (Li et al., 2018). Researchers note for sufferers of ischemic stroke, Parkinson’s, Alzheimer’s, and depression, daily inclusion of lion’s mane mushrooms in the diet led to improvements in symptoms in preclinical trials (Li et al., 2018).

Numerous compounds from the lion’s mane mushroom have shown neurotrophic activities (Li et al., 2018). A small double-blinded placebo controlled trial compared two groups of 15 patients ages 50-80 with mild cognitive impairment (Mori, Inatomi, Ouchi, Azumi, & Tuchida, 2009). One group received four 250 mg tablets containing 96% lion’s mane mushroom powder three times per day for 16 weeks. The other group received a placebo.

At the end of the trial, the group taking the lion’s mane powder showed significant cognitive improvements on the Revised Hasegawa Dementia Scale versus the placebo group (Mori et al., 2009). Additionally, when the participants STOPPED taking the lion’s mane powder for four weeks, their improvements declined substantially (Mori et al., 2009). No adverse effects were noted during the trial. Such findings strongly suggest bioactive components of lion’s mane contributed to the observed improvements.

Animal studies demonstrate neuro-protective and healing properties of various compounds found in lion’s mane mushrooms. These effects include the following:

  • Prevention of hearing loss versus a control group in mice
  • Reduction of damaged tissue by 22%-44% when ischemic stroke was induced in rats versus a control group. Also, reductions were noted in pro-inflammatory cytokines and free radical levels following the stroke in the rats when they were pre-treated with compounds from lion’s mane mushrooms
  • Nerve protection in the stratum and substantia nigra against a toxin used to induce Parkinson’s symptoms in animal models when compounds from lion’s mane were taken for the 25 days prior to injection of the toxin. Erinacine A was found to restore motor function despite damage from the toxin.
  • Restoration of behavioral functions and lower amyloid-β plaque burdens in mice genetically engineered to develop Alzheimer’s disease. Improvements were noted in various brain regions after ingestion of erincine-A-enriched lion’s mane compounds for a period of 81 days
  • Protection against stress induced depression symptoms with reversal of the hormonal and immunological changes that normally occur after severe and intense stress. Low levels of norepinephrine, dopamine, serotonin, and high levels interleukin-6, as well as tumor necrosis factor-α were all reversed in mice subjected to restraint stress with administration of lion’s mane compounds. Release of brain-derived neurotrophic factor, a compound necessary for nerve survival, learning, and growth, was stimulated (Bathina & Das, 2015; Li et al., 2018)
Lion’s mane mushrooms are rich in erinacine compounds which appear to protect and heal nerve cells through stimulating release of brain neurotrophic factors (Image credit: Anna Shvets at Pexels)

Findings in animal research studies do not always carry over to humans. In the animal studies above, the lion’s mane compounds were concentrated through a fermentation processes to boost the levels of erinacine compounds (Li et al., 2018). Researchers note that lion’s mane mushrooms have low toxicity when consumed at reasonable amounts (such as when part of a healthy diet) and are safe for dietary consumption.

“The mushroom of immortality:” Reishi (Ganoderma)

Reishi mushrooms, also known as lingzhi mushrooms in China, have been used in traditional Chinese medicine for thousands of years (Valverde et al., 2015). Referred to as the “mushroom of immortality,” reishi is valued in Japan, China, and Korea more for its medicinal effects as opposed to culinary applications (Wachtel-Galor et al., 2011). It is consumed in teas, powders, and supplements. Prior to cultivation, wild collection of the mushroom could only be afforded by nobility. Its scarcity led to exaggerated myth-like properties (Wachtel-Galor et al., 2011).

Current research focuses on the unique bioactive compounds which include specific polysaccharides, peptidoglycans, and triterpenes (Valverde et al., 2015). These compounds have been noted to have synergistic anti-inflammatory, blood sugar lowering, anti-ulcer, anti-tumor, antioxidant, anti-parasitic, anti-allergic, and immune stimulating effects (Valverde et al., 2015; Wachtel-Galor et al., 2011). Anti-cancer effects of reishi mushrooms include:

  • Direct cytotoxic effects with cancer cells
  • Neutralization of carcinogens
  • Decreased viability / survival ability of human cancer cells
  • Inhibition of cancer cell proliferation and metastasis ability for breast and prostate cancer cells
  • Inhibition of tumor invasion, inhibition of tumor metastasis and cell adhesion, and suppression of cell migration in colon cancer cells
  • Cancer cell inhibition and destruction in lab settings and animal studies: induction of cell-cycle arrest and apoptosis in various human and rodent tumor cells for over 20 types of cancer!!
  • Significant reduction in numbers of cancer cells and tumor size, plus improvements in survival times for mice with a variety of cancers when injected with/ when consuming reishi mushrooms/ extracts
  • In human randomized-controlled trials involving 134 patients with advanced cancer of various sites, extracts of reishi mushrooms boosted innate immune activity–resulting in elevated plasma IL-2, IL-6, and IFN-γ levels, and increased natural killer cell activity. A separate study study involving 68 lung cancer patients saw improvements in numbers of T-cells, natural killer cells, and CD4/CD8 ratios (a marker of immune system health) (Valverde et al., 2015; Wachtel-Galor et al., 2011).
brown mushroom
Called the “mushroom of immortality,” Reishi mushrooms are prized their medicinal properties and are used heavily in China, Japan, and Korea (Image credit:John Silliman)

Reishi mushrooms are used as a supplementary treatment for diabetes, leukemia, and other cancers, as well as hepatitis (Valverde et al., 2015). Reishi mushroom extracts also appear to have antiviral activity against herpes viruses, the hepatitis b virus, and even the HIV virus. Extracts proved superior to antibiotics in lab (petri-dish) studies against E. coli, Micrococcus luteus, S. aureus, B. cereus, Proteus vulgaris, and Salmonella typhi (Wachtel-Galor et al., 2011).

Like many of the mushrooms already described above, research concerning reishi mushrooms is interesting, and even promising. However, the research is largely based on animal and lab settings, limiting the strength of the evidence in application to humans. What works in a lab or in a mouse does not always work as anticipated in a human. Larger, better designed studies are required featuring clinical trials with human participants.

While reishi mushrooms are generally recognized as safe (Valverde et al., 2015), there are two reported cases of liver toxicity attributed to reishi mushroom powder. One of those two cases resulted in death (Memorial Sloan Kettering Cancer Center, 2020). There are reports of long term use without safety concerns as well, however (Valverde et al., 2015).

Additional mushrooms and health findings

  • Antioxidant activity: Chaga mushroom extract protected human lymphocytes from oxidative damage in a lab setting, reducing DNA damage by 40% versus controls when exposed to a strong pro-oxidant (Park, Lee, Jeon, Jung, & Kang, 2004; Valverde et al., 2015)
  • The common white button mushroom contains a unique lectin found to be a potent immune stimulant
  • L. polychrous, a mushroom native to Thailand, has been found to have anti-estrogen and inhibitory effects on breast cancer
  • Oyster mushrooms species have demonstrated antiviral, antitumor, antibacterial, cholesterol lowering, immune system modifying, anti-inflammatory, and antioxidant properties

Risks

In spite of the numerous health promoting properties, there are some risks associated with food grade mushrooms. The substrate in which they are grown is incredibly important, as mushrooms are highly effective at absorbing heavy metals (Bordean, Raba, Alda, Pintilie, Borozan, Harmanescu, & Pirvulesco, 2016). For example, oyster mushrooms ( Pleurotus ostreatus) have been found to extract nickel from their substrate, accumulating levels 2-4 times higher than the recommended intake limit depending on the growing environment (Bordean et al., 2016).

The Pleurotus species of mushrooms also quickly absorb mercury and other toxins, at higher levels than the common button mushroom (Agaricus) species (Bordean et al., 2016). Numerous mushroom species are noted for their ability to absorb and breakdown pesticides and pollutants. They have even been used for restoration of contaminated sites. Due to the potential for contamination, mushrooms need to be procured from reputable sources. Further, they should be consumed as a routine but not excessive part of a balanced, healthy diet.

Summary and tips for use

Mushrooms appear to have a number of shared as well as unique health promoting properties across the various species deemed safe for human consumption. However, caution must be advised in interpreting the research, as many of the studies consist of animal models and lab settings as opposed to large, randomized clinical studies involving human subjects. For me, it makes sense to stick to the mushrooms that have wide dietary usage and well-known safety profiles until more research is available (such as shiitake, maitake, lion’s mane, white button, and oyster mushrooms).

I try to consume mushrooms as part of a balanced diet as whole foods mixed in with various dishes whenever possible. Mushroom varieties can at times seem difficult or expensive to obtain. The easiest and most affordable way I have found to consistently add a variety of mushrooms to my diet has been through the use of dried mushrooms.

While dried and reconstituted mushrooms may not taste the best in stir-fries, they can be readily added to bean/ lentil soups or pastas. The purchase of one pound of dry mushrooms equates to nearly eight times that amount when reconstituted with water!! Dried mushrooms can be purchased by type or in mixed varieties. You may want to try purchasing a small amount of dried mushrooms at first, as some people strongly prefer only fresh mushrooms when cooking due to texture. However, for affordability and ease of use, in my view dried mushrooms are tough to beat!

Thanks for reading! Hope you enjoyed this blog post! Feel free to share with a friend, and remember to sign up for my e-mail list, and most of all, live well!!!!

P. S. – If you liked this post, check out my article “Thank God For Garlic! Health Benefits Of Garlic & Current Research!”

References

Bathina, S., & Das, U. N. (2015). Brain-derived neurotrophic factor and its clinical implications. Archives of medical science : AMS, 11(6), 1164–1178. https://doi.org/10.5114/aoms.2015.56342

Bordean, D. M., Raba, D., Alda, S., Pintilie, S., Borozan, A. B., Harmanescu, M., & Pirvulesco, L. (2016). Mushrooms, the Miracle of Nature, a Treat to Human Health. Agronomy Series of Scientific Research / Lucrari Stiintifice Seria Agronomie, 59(1), 157–160. Retrieved from https://www.semanticscholar.org/paper/MUSHROOMS%2C-THE-MIRACLE-OF-NATURE%2C-A-TREAT-TO-HUMAN-Bordean-Raba/6cc32ef919b376cb82992c7125dcc097022a1a84

Firenzuoli, F., Gori, L., & Lombardo, G. (2008). The Medicinal Mushroom Agaricus blazei Murrill: Review of Literature and Pharmaco-Toxicological Problems. Evidence-based complementary and alternative medicine : eCAM, 5(1), 3–15. https://doi.org/10.1093/ecam/nem007

Gaitán-Hernández, R., López-Peña, D., Esqueda, M., & Gutiérrez, A. (2019). Review of Bioactive Molecules Production, Biomass, and Basidiomata of Shiitake Culinary-Medicinal Mushrooms, Lentinus edodes (Agaricomycetes). International journal of medicinal mushrooms, 21(9), 841–850. https://doi.org/10.1615/IntJMedMushrooms.2019031849

Hetland, G., Johnson, E., Lyberg, T., Bernardshaw, S., Tryggestad, A. M. A., & Grinde, B. (2008). Effects of the Medicinal Mushroom Agaricus blazei Murill on Immunity, Infection and Cancer. Scandinavian Journal of Immunology, 68(4), 363–370. https://doi-org.lopesalum.idm.oclc.org/10.1111/j.1365-3083.2008.02156.x

Kawasaki, T., Kawai, T. (2014). Toll-Like Receptor Signaling Pathways. Frontiers in Immunology, 5, 461. Retrieved from https://www.frontiersin.org/article/10.3389/fimmu.2014.00461

Li, I. C., Lee, L. Y., Tzeng, T. T., Chen, W. P., Chen, Y. P., Shiao, Y. J., & Chen, C. C. (2018). Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines. Behavioural Neurology, 1–10. https://doi-org.lopesalum.idm.oclc.org/10.1155/2018/5802634

Luiking, Y. C., Engelen, M. P., & Deutz, N. E. (2010). Regulation of nitric oxide production in health and disease. Current opinion in clinical nutrition and metabolic care, 13(1), 97–104. https://doi.org/10.1097/MCO.0b013e328332f99d

Memorial Sloan Kettering Cancer Center. (2020). Maitake. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake

Memorial Sloan Kettering Cancer Center. (2020). Reishi mushroom. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-mushroom

Memorial Sloan Kettering Cancer Center. (2020). Shiitake mushrooms. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/shiitake-mushroom

Martin, K. R. (2010). Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aorticendothelial cells in a pro-inflammatory environment. Nutrition Journal, 9, 29–37. https://doi-org.lopesalum.idm.oclc.org/10.1186/1475-2891-9-29

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy research : PTR, 23(3), 367–372. https://doi.org/10.1002/ptr.2634

Novaes, M. R., Valadares, F., Reis, M. C., Gonçalves, D. R., & Menezes, M. (2011). The effects of dietary supplementation with Agaricales mushrooms and other medicinal fungi on breast cancer: evidence-based medicine. Clinics (Sao Paulo, Brazil), 66(12), 2133–2139. https://doi.org/10.1590/s1807-59322011001200021

Park, Y. K., Lee, H. B., Jeon, E., Jung, H. S. & Kang, M. (2004). Chaga mushroom extract inhibits oxidative DNA damage in human lymphocytes as assessed by comet assay. Biofactors, 21(1–4), 109–112. https://doi-org.lopesalum.idm.oclc.org/10.1002/biof.552210120

Seo, Y.-R., Patel, D. K., Shin, W.-C., Sim, W.-S., Lee, O.-H., & Lim, K.-T. (2019). Structural Elucidation and Immune-Enhancing Effects of Novel Polysaccharide from Grifola frondosa. BioMed Research International, 1–7. https://doi-org.lopesalum.idm.oclc.org/10.1155/2019/7528609

Valverde, M. E., Hernández-Pérez, T., & Paredes-López, O. (2015). Edible mushrooms: improving human health and promoting quality life. International journal of microbiology, 2015, 376387. https://doi.org/10.1155/2015/37638

Wachtel-Galor, S., Yuen, J., Buswell, J.A., et al. (2011). Chapter 9: Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects (2nd Ed.). Boca Raton, FL: CRC Press/Taylor & Francis. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK92757

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The Amazing Health Benefits of Outdoor Environments!

Fitness/ Wellness, Mental Health and Wellness

Learn about the fascinating health benefits of outdoor environments for your mind and body! Image credit: Skitterphoto at Pexels

On the glorious splendor of your majesty, and on your wondrous works, I will meditate.”

Psalms 145: 5 ESV

“Go outside and play!” Turns out mom was right! What are the health benefits of outdoor environments?

Evidence is building concerning the mind-body health benefits of outdoor environments. In Japan, immersion in natural surroundings–known as Shinrin-yoku, or “forest-bathing”– is considered preventive medicine!! (Hansen, Jones, & Tocchini, 2017). Read on to learn how getting outdoors can heal your body and your mind!

Health benefits of outdoor environments

Outdoor natural environments provide rich stimulation of all the senses. Such environments pull the mind away from regrets of the past or worries of the future and into the present moment. The therapeutic elements of natural settings according to research include:

  • Gentle sound stimulation from birds, streams
  • Aromatic smells released by plants due to bio-active substances such as phytoncides
  • Visual stimulation from a vast array of colors, lighting, and intensities
  • Feelings of an uneven, varied path under the feet, cool rocks, and other touch stimuli
  • Fresh air and breezes against the skin
  • Taste can be stimulated depending on forest products (when appropriately identified/ safe to consume) (Han, Choi, Jeon, Yoon, Woo, & Kim, 2016)
From wisdomquotes.com

Forest-bathing in Japan is described as the immersion of oneself in nature with a mindful engagement of the senses. In other words, forest-bathing occurs when you purposefully pay attention to the sights, sounds, feelings, and smells while spending time outdoors in nature.

Restoration of a resting, recovery state

Natural settings are believed to provide health benefits by engaging the parasympathetic nervous system, or the “rest and digest” arm of our nervous system (Hansen et al., 2017). Parasympathetic nervous system activity counters the effects of our innate stress response. When engaged, the parasympathetic nervous system has the following effects:

  • Reduction in heart rate
  • Relaxation of blood vessels/ vasodilation
  • Release of digestive enzymes
  • Improved gastric and urinary system motility, promoting excretion of wastes
  • Promotion of erection/ sexual activity
  • Reduction in inflammatory cytokines and proteins including IL-6 and C-reactive protein
  • Improvements in immune system activity (such as improved natural killer cell activity) and function (Kenny & Ganta, 2014; Tindle & Tadi, 2020)

Study findings: health benefits of outdoor environments

Researchers in Korea studied workers who experienced chronic, widespread pain involving five or more areas of their body. Workers in both groups were matched in terms of age, gender, smoking status, and other characteristics. One group of 33 workers with chronic pain were treated with a “forest therapy” intervention, while another group of 28 workers made no change in their routine (Han et al., 2016).

The intervention group participated in a 2-day retreat in a wooded environment, with music therapy, meditation, walking, and body-exercises. Measures for both groups included heart rate variability, pain ratings, and natural killer cell activity. The forest therapy group enjoyed the following health benefits:

  • Significantly improved heart rate variability
  • Significantly improved natural killer cell activity
  • Significant reductions in pain (Han et al., 2016)

The control group saw no changes in any of these measures.

Health benefits of outdoor environments: a systematic research review

One study of a little over 50 individuals is interesting. A systematic review of 64 studies conducted between 2007 and 2017 is far more informative! Researchers analyzed studies to determine the effects of forest-bathing or nature therapy (Hansen et al., 2017).

Improved mental health and measurable reductions in stress levels

Analysis of 625 Japanese males noted that just a brief, 15-minute exposure to a natural environment resulted in a significant increase in heart rate variability (HRV) for 80% of the participants compared to when the same individuals were exposed to urban environments (Kobayashi, Song, Ikei, Kagawa, & Miyazaki, 2015). Another study of 498 Japanese persons reporting high levels of chronic stress found that time spent in the forest led to reductions in:

  • Feelings of hostility
  • Depression
  • Anxiety (Morita et al., 2007 as cited in Hansen et al., 2017)

Forest-bathing paired with cognitive behavior techniques including relaxation techniques, meditation, self-reflection, and goal setting produced significant reductions in the stress hormone cortisol (Sung, Woo, Kim, Lim, & Chung, 2012 as cited in Hansen et al., 2017). Participants also reported an increase in quality of life.

Forest-bathing stimulates the senses–sight, smell, touch, sound, leading to reductions in stress hormones and improvements in mental health, immune function, and other benefits (Image credit: Inge Wallumrød at Pexels)

Other mental health benefits found in the systematic review included:

  • Improved sleep time following 2-hour afternoon walks in the forest
  • 61% higher depression remission rates versus traditional psychotherapy
  • Pain reductions
  • Reductions in distress related to chronic diseases
  • Improved sense of well-being and emotional health (Hansen et al., 2017).

Interesting enough, simply viewing images of nature versus built environments leads to improvements in cortisol levels, heart rate variability, and sense of calm/ relaxation (Hansen et al., 2017).

Improvements in persons with diseases of the heart, lungs, or diabetes

Spending time outdoors in natural settings has been shown to reduce the activation of the renin-angiotensin system. Reduced activation of this system leads to a reduction in cardiac workload and blood-pressure in persons with hypertension (Mao et al, 2012 as cited in Hansen et al., 2017). In 20 persons diagnosed with stage I-II heart failure, a randomized-controlled trial demonstrated walking 3o-minutes a day in a park setting produced significantly greater reductions in heart rate, blood pressure, and greater improvements in exercise tolerance versus walking in an urban setting (Grazulevicience et al., 2015). Persons living in neighborhoods with higher densities of trees were noted to have lower reports of cardio-metabolic diseases compared to those living in neighborhoods with lower tree densities (Kardan, Gozdyra, Misic, Moola, Palmer, Paus, & Berman as cited in Hansen et al., 2017).

A separate randomized-controlled trial in persons with chronic obstructive pulmonary disease (COPD) found significant reductions in stress hormones and inflammation levels for those who had exposure to a forest setting versus those in an urban setting (Jia et al., 2016). Walking outdoors in a natural forest setting significantly reduced blood sugar levels for 48 persons with diabetes in a longitudinal study measuring impacts of forest-bathing over time (Hansen et al., 2017). The study authors in an earlier publication noted benefits from forest-bathing include physiologic effects resulting from exposure to bioactive plant-emitted volatile compounds along with air rich in negatively charged ions (Ohtsuka, Yabunaka, Takayama, 1998).

Current research limitations

Limitations in the research include small sample sizes, potential cultural limitations as most research was conducted in Asian populations, and potential confounding factors such as exercise, pollution levels, or other factors. However, research trends consistently note activation of the parasympathetic nervous system. Reports of decreases in stress and improvements in sensations of relaxation and calm show consistency as well, regardless of study design.

Get outdoors! Heal that body and mind!

No need to move here…the benefits nature has to offer may be as close as your backyard! (Image credit: Tobi at Pexels)

You don’t have to live in a cabin in the deep wilderness to enjoy the benefits of forest-bathing. Consistent with the research, getting outdoors or otherwise exposing yourself to nature in a variety of settings can boost your physical and mental health. Ways you can get these benefits include:

  • Walk, exercise, meditate, or just relax at your town’s / city’s local park
  • Visit a state or national park near you
  • Take up an outdoor activity like kayaking, paddleboarding, fishing, camping, or bear-wrestling (maybe skip the last one)
  • Hike the trails found on state game lands
  • Surround yourself with living plants as well as pictures/ images featuring natural settings in your home and work space
  • Garden, even if its a small one in your backyard
  • Move to a small, isolated cabin in the middle of the deep wilderness 😉

Health benefits of outdoor environments: summary

While the research continues to evolve, consistent themes and patterns emerge showing the health-benefits resulting from exposure to outdoor natural settings. Improvements in heart rate variability, reductions in blood pressure, improved sense of well-being, improved sleep, reductions in inflammation, reductions in anxiety and depression–these amazing benefits can be realized through increasing your exposure to the outdoors in nature. These benefits are available to those who are otherwise healthy but stressed, along with those suffering from chronic illnesses. Turns out mom was right all along–get outdoors to heal your body and your mind!!!

For other stress busting tips, see my post “Overcome Stress with Science & Scriptures!“

References

Grazuleviciene, R., Vencloviene, J., Kubilius, R., Grizas, V., Dedele, A., Grazulevicius, T., Ceponiene, I., Tamuleviciute-Prasciene, E., Nieuwenhuijsen, M. J., Jones, M., & Gidlow, C. (2015). The Effect of Park and Urban Environments on Coronary Artery Disease Patients: A Randomized Trial. BioMed research international, 2015, 403012. https://doi.org/10.1155/2015/403012

Han, J. W., Choi, H., Jeon, Y. H., Yoon, C. H., Woo, J. M., & Kim, W. (2016). The Effects of Forest Therapy on Coping with Chronic Widespread Pain: Physiological and Psychological Differences between Participants in a Forest Therapy Program and a Control Group. International journal of environmental research and public health, 13(3), 255. https://doi.org/10.3390/ijerph13030255

Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International journal of environmental research and public health, 14(8), 851. https://doi.org/10.3390/ijerph14080851

Jia, B. B., Yang, Z. X., Mao, G. X., Lyu, Y. D., Wen, X. L., Xu, W. H., Lyu, X. L., Cao, Y. B., & Wang, G. F. (2016). Health Effect of Forest Bathing Trip on Elderly Patients with Chronic Obstructive Pulmonary Disease. Biomedical and environmental sciences : BES, 29(3), 212–218. https://doi.org/10.3967/bes2016.026

Kobayashi, H., Song, C., Ikei, H., Kagawa, T., & Miyazaki, Y. (2015). Analysis of Individual Variations in Autonomic Responses to Urban and Forest Environments. Evidence-based complementary and alternative medicine : eCAM, 2015, 671094. https://doi.org/10.1155/2015/671094

Kenney, M. J., & Ganta, C. K. (2014). Autonomic nervous system and immune system interactions. Comprehensive Physiology, 4(3), 1177–1200. https://doi.org/10.1002/cphy.c130051

Ohtsuka, Y., Yabunaka, N., Takayama, S. (1998). Shinrin-Yoku (forest-air bathing and walking) effectively decreases blood glucose levels in diabetic patients. International journal of biometeorology, 41 (3), 125-127. doi: 10.1007/s00484005006

Tindle, J., & Tadi, P. (2020). Neuroanatomy, Parasympathetic Nervous System. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK553141/

Tips for Boosting Your Workout Recovery & Preventing Over-training

Fitness/ Wellness

gray scale photo of man sitting on bench press
Managing accumulated fatigue is essential in preventing over-training and allowing for ongoing training progress (Image credit: Jesper Aggergaard)

What is the best way to prevent over-training while training hard enough to produce results? Balancing sufficient workout loads with adequate recovery is essential in order to make progress and avoid injury. How hard should you push yourself? When do efforts become counter-productive? Are you over-training or under-training, and how can you tell?

If ever there is an industry full of stark contradictions, its the fitness industry. With so many opinions, along with natural variances in fitness capacity based on age, diet, genetics, environment, hormonal states, etc. –an examination of the current research is warranted. What does the research say about workout training intensity and recovery?

Boosting Work Capacity While Managing Fatigue

For an athlete desiring to boost performance, it is essential to improve work capacity over time (Halson, 2014). Increases in work capacity can be accomplished through a variety of training approaches. These approaches include (Halson, 2014):

  • Increased training frequency
  • Increased training intensity
  • Increased training duration

If training was that simple, however, there would be seemingly no limits to human performance. Instead, increases in any of these training factors require management of accumulating fatigue. Failure to manage accumulating fatigue can lead overtraining/ overreaching.

Over-training is evidenced by decreases in performance capacity, impairments in immune function, and increased susceptibility to illness and injury (Halson, 2014). These effects can persist for weeks to months!!! Training frequency, intensity, and duration can be dialed up or down dependent on an athlete’s state of fatigue. As such, detecting fatigue accumulation is an essential skill in facilitating it’s management.

Monitoring Your Perceived Workout Exertion

Overreaching / over-training symptoms have been observed in as little as 4 weeks in functional fitness athletes performing high intensity training sessions five times per week (Neto, Tibana,de Sousa, Prestes, Voltarelli, & Kennedy, 2020). A small study found that athletes rating their own exertion levels on an adapted scale of one (minimal effort) to 10 (maximal effort) better predicted post-workout lactic acid levels compared to objective measures such as the amount of time spent in various heart-rate zones (Neto et al., 2020). In other words, how you feel during a workout can better predict how much muscle damage is occurring and how much recovery is needed.

How might a person use a 10-point scale to monitor their training? Set a goal ahead of time in terms of how much perceived effort you desire for your training. Going “all out” every training session at maximum effort throughout the workout is a great way to sabotage your efforts and become injured. In the study, a self-perceived effort of 6 out of 10, representing a strong effort without straining, was chosen as the goal (Neto et al., 2020). Scale ranges for perceived effort included the following:

  • 0-2 out of 10: no effort/ weak effort/ just noticeable
  • 3-4 out of 10: moderate to somewhat strong effort/ light exertion
  • 5-6 out of 10: strong effort/ moderate to moderately heavy exertion
  • 7-8 out of 10: very strong effort/ heavy exertion
  • 9-10 out of 10: very, very strong effort/ near maximal exertion

NOTE: Working out in the moderate effort zone for sessions lasting generally no longer than one hour has been found to be the best long-term training strategy for maximizing benefits while avoiding over-training effects such as immune system impairment, hormonal disruption, injury, and exhaustion.

man on rope
Progressing in fitness is a balancing act between training and recovery, between training too hard versus not training hard enough…(Image credit: Loic Leray)

Adapt the workout, maintain the perceived effort goal

Participants during the study session were asked to workout while maintaining a perceived effort of 6 out of 10 for the workout session (Neto et al., 2020). The researchers instructed the athletes to go more slowly with the exercises or take longer breaks if their self-perceived efforts began to exceed a 6 out of 10. The advantage of using this system is that an athlete can adapt the workload up or down depending on how much accumulated fatigue they are experiencing.

Workout(s) feels easier than a 6 out of 10? Increase workload!!

The goal is to maintain strong efforts while avoiding strain, adjusting the workload according to the athlete’s current physiological state (Neto et al., 2020). If an athlete is sleeping well, eating well, and managing their stress, they may be able to:

  • Increase training frequency (such as increasing training days from 3 to 4 or 5 days per week)
  • Increase training intensity (such as increasing the weight lifted, shortening rest periods, or doing a more difficult exercise)
  • Increase the training duration, though sessions should rarely exceed one hour at a time

Workout(s) feels harder than a 6 out of 10? Decrease workload!!

Conversely, if that athlete has suffered disruptions in their diet, sleep, stress loads, or simply has begun to accumulate excess fatigue from their training routine, maintaining THE SAME GOAL of a perceived effort of level 6 may require decreasing the workload. Adjustments may include:

  • Decreased training frequency (going back to 3 or 4 days per week until recovery has occurred as manifested by increased workload tolerance)
  • Decreased training intensity (allowing for longer break sessions, decreasing the weight lifted, or substituting a less demanding exercise in place of a difficult exercise)
  • Decreased training duration (a workout may be shortened by doing less reps, less sets, or less exercises for example)

Summary: Benefits and challenges of using a self-perceived training scale

Unless you are an elite athlete, chances are you do not have ongoing access to in-the-moment lab testing used to measure athletes’ physiologic states. How often can you measure your own lactic acid levels, testosterone levels, cortisol levels, etc.? The great thing about the self-perceived training scale is that training can be adapted quite literally in the moment according to an athlete’s status.

Radical overhauls to training may be avoided. Simple tweaks to the program based on an athlete’s energy levels and mental state can be made up or down on a day to day basis while keeping perceived effort levels stable in the moderate- to strong-effort ranges. Conceivably, improvements can be sustained and set backs minimized, or avoided so long as other measures such as diet, sleep, and stress management are optimized.

As noted by researchers, there is a bit of a learning curve with the scale at first (Neto et al., 2020). It is easy to overrate or underrate your efforts. However, to an extent, you can usually tell if a workout is feeling excessively strenuous/ you are feeling more run down, versus noting a day when your energy levels are high and you are feeling strong and capable of performing at a higher level.

The researchers caution that the self-perceived scale alone may not be enough to prevent over-training (Neto et al., 2020). To assure you are staying in the moderate training zone, I cover additional research-backed tips here. Additional authors and trainers that tout monitoring your own internal cues to adapt your workouts day to day include Scott Abel and Jim Wendler. Try it out, let me know how it works for you! Live well! – Donovan

Related posts

Healthy Lifestyle & Still Getting Sick? Nutrition Approaches

Healthy Lifestyle & Still Getting Sick? Part 2: Training Approaches

References

Halson S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S139–S147. https://doi.org/10.1007/s40279-014-0253-z

Neto, J. H. F., Tibana, R. A., de Sousa, N. M. F., Prestes, J., Voltarelli, F. A., & Kennedy, M. D. (2020). Session Rating of Perceived Exertion Is a Superior Method to Monitor Internal Training Loads of Functional Fitness Training Sessions Performed at Different Intensities When Compared to Training Impulse. Frontiers in Physiology, 11, 19. doi: 10.3389/fphys.2020.00919

Nieman, D. C. & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201-217. https://doi.org/10.1016/j.jshs.2018.09.009

Faith: Prayer & Your Health, Part 2

Faith, Health, and Evidence

silhouette of kneeling man
Image credit: Aaron Burden

My son, pay attention to what I say; turn your ear to my words. Do not let them out of your sight, keep them within your heart; for they are life to those who find them and health to one’s whole body.”

Proverbs 4: 20-22

Is it possible that the act of prayer has impacts on your mental and physical health? Is our physical body naturally wired to have a spiritual side? Does following the teachings of the scriptures not only benefit us spiritually, but have health implications as well? What are the health benefits of prayer–if any? What does the research say?

In part 1, I explored the concept of prayer from a scriptural perspective. Scriptural concepts explaining why some prayers are answered and others are not were explored. In this post, research-backed evidence is examined concerning the health benefits of prayer.

Prayer frequency and self-ratings of health

The research linking prayer and health is interesting, though confounding factors have to be considered. For example, it is believed that prayer is more frequent and common for people when their health is failing (Mesenhelder & Chandler, 2001). This makes sense. If you are diagnosed with a serious health condition, fear and uncertainty can definitely drive you to pray. As such, prayer frequency might be expected to be correlated with worse health outcomes as opposed to better health outcomes.

However, researchers Meisenhelder and Chandler (2001) surprisingly found the opposite to be true. In a group of 1,412 Presbyterian pastors aged 26-80, those that prayed the most frequently (2 or more times per day) rated their health significantly higher (even when controlled for demographic variables such as age and gender) than those that prayed less frequently in three separate rating scales:

  • General health
  • Vitality
  • Mental health

A homogeneous (meaning persons with similar characteristics) sample group was purposefully chosen so as to reduce confounding factors. In other words, the self-perceived superior health ratings can not be attributed to differences in religious beliefs or practices. Instead, with many factors in common, the difference in prayer frequency appears to be the differing factor.

gray praying hand statue
In otherwise similar groups, increased prayer frequency was linked to superior self-ratings of health and vitality (Image credit: Deb Dowd)

Prayer and health outcomes: Interesting research findings

  • In a study of 177 participants undergoing open heart surgery, both the use of prayer by the patient, or the patient having a secular reverence for art and nature were significantly linked to lower rates of post-operative complications. The use of prayer was linked to a 53% reduction in post-op complications, while those who practiced secular reverence had a 30% reduction in post-op complications. Researchers concluded that the spiritual emotion of a positive awe or wonder (as opposed to a fearful awe or wonder) promotes greater physical recovery (Ai, A. L., Wink, Tice, Bolling, Shearer, 2009)
  • A shocking double-blinded study of 393 participants admitted to a coronary unit who were followed for a period of 10 months evaluated an intervention group of 192 patients that were prayed for by a Christian prayer-group meeting outside the hospital (intercessory prayer–or prayer for the health of others) (Byrd, 1988 as cited in McCullough, 1995). The remaining patients did not receive the prayer intervention. Neither the patients, study author, nor the medical staff knew which patients were in the intervention or control group. Twenty-six health measures were utilized, and no significant differences were noted PRIOR to the intervention of prayer between the two groups. Following the prayer intervention and the 10 months that followed, the group of patients for whom the Christians prayed for experienced significantly lower rates of congestive heart failure, heart attacks, pneumonia, need for medications such as diuretics and antibiotics, and need for ventilation support! However…
  • It must be noted that a systematic review of 10 studies conducted by the respected Cochrane review team regarding intercessory prayer (where people pray on behalf of others who are sick) showed no significant benefits from intercessory prayer in terms of rates of death, medical status, re-hospitalization, or negative outcomes (Roberts, Ahmed, Hall, & Davison, 2009)
  • In a review of 11 studies examining the practice of private prayer and health, 9 of 11 studies found a significant reduction in rates of depression for those that routinely practiced private prayer (Anderson & Nunnelley, 2016). In 10 studies reviewed by the same researchers, prayer significantly improved anxiety symptoms. Interestingly, prayer frequency did not appear to impact physical health in terms of blood pressure or health ratings in the studies reviewed by the researchers
  • A study of 2,601 participants found that neither attendance at worship services alone, nor private prayer alone protected mental health as life stressors increased. However, when the two were combined (frequent private prayer AND regular worship service attendance), mental health was significantly buffered and protected against increased stressful life events. Even if the participants were negatively impacted by stressful life events, mental health declined at significantly lower rates for participants that frequently prayed privately AND frequently attended worship services versus those who did not both pray frequently AND attend worship services frequently (Rainville, 2018)
yellow leaf tree between calm body of water at daytime
A sense of awe for nature and God combined with prayer or reflection may produce an emotional state where physical healing is enhanced (Image credit: Faye Cornish)

And let us consider one another in order to stir up love and good works, not forsaking the assembling of ourselves together, as is the manner of some, but exhorting one another, and so much the more as you see the Day approaching.”

Hebrews 10: 24-25, NKJV

How you pray/ what you pray for impacts your mental health

An interesting concept found in the research links how you pray/ what you pray for to mental health outcomes. Specifically, researchers have found that the following regarding prayer types and mental health outcomes:

Helpful prayer types per research:

  • Meditative prayers focusing on feeling the presence of God and listening for answers from God are associated with a positive sense of well-being, a sense of strength, and happiness. Additional benefits include reductions in rates of anger, anxiety, and depression
  • Colloquial prayers (defined by the researchers as talking to God as well as asking Him for guidance using your own words) are associated with improved sense of well-being, an increased sense of happiness, with reductions in symptom rates of anxiety and depression
  • Disclosure to God: meditative and colloquial prayers were found to involve greater sharing of thoughts, feelings, and experiences with God. Higher rates of disclosure to God were found to be linked to significantly higher ratings of positive mood states (less anger and tension) and improved mental health (Winkeljohn Black, Pössel, Rosmarin, Tariq, & Jeppsen, 2017)

If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness.”

1 John 1: 9, KJV

Mixed or even negative types of prayer per research:

  • Petitionary prayers (defined by the researchers as requests for material benefits) appear to either have no effect on anxiety or depression, or in some cases, appear to be associated with greater anxiety and depression rates
  • Ritual prayers where people simply recite memorized lines or read pre-written prayers from books appeared to have mixed results in terms of depression and anxiety symptoms. Further, ritual prayer appeared to have little impact on sense of strength or in reducing anger (Winkeljohn et al., 2017)

Your view of God’s character + prayer frequency impacts your mental health

  • Prayer frequency, beliefs about the nature of God, and anxiety measures were examined for 1,714 study participants. Prayer by itself, or when combined with a belief in an impersonal, non-caring God, or belief in a God that sometimes cares but sometimes is indifferent, had no significant impact on anxiety measures. Also belief in a personal, responsive caring God in absence of frequent prayer had no significant impact on anxiety measures. But when combining a belief in a caring, responsive God with frequent prayer, participants had lower rates of general anxiety, social anxiety, obsessive patterns, and compulsive patterns (Ellison, Bradshaw, Flannelly, & Galek, 2014)
shallow focus photography of white feather dropping in person's hand
A belief in a personal, caring God combined with frequent prayers using your own words improves mental health measures (Image credit: Javardh)

Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the Lord, who has compassion on you.”

Isaiah 54: 10, NIV

Summary

The study of prayer is complex. The above studies focused on prayer generally from a Christian perspective. The research supporting the benefits of prayer seems to be strongest in terms of supporting mental health–producing an enhanced sense of well-being, decreasing anxiety, and acting as a buffer against life stress/ promoting resilience. However, how a person views God (personal and close versus distant and disinterested), how frequently they pray, how they pray, and how often they attend worship services all seem to enhance or undermine the impacts of prayer on mental health.

Based on the above evidence, the most health promoting aspects of prayer can be realized through the following means:

  • Having a belief in a loving, caring, personal God
  • Frequent prayer using your own thoughts and words, believing God is listening to you, disclosing your own worries, and confessing/ disclosing concerns while asking for guidance, or by meditating on God’s presence/ answers
  • Having a positive sense of awe for God and His beautiful creation (such as an awe for the beauty of nature) during prayer may positively impact emotions that can promote physical healing/ stress reduction

The research concerning the power of prayer for helping someone else recover where the person being prayed for is unaware is mixed to negligible at best. Individual studies have had profound findings, but the findings have not held up consistently when the research is repeated at different times or circumstances. This is not particularly surprising for a believer in the scriptures. In part 1, I reviewed the many caveats the scriptures themselves place on prayer.

Finally, research on prayer and physiologic factors such as heart rate variability and brain imaging is currently limited/ unavailable. These are areas for future exploration. The research at this time appears to support the scriptural perspectives of belief in a loving God, the importance of genuine (as opposed to ritualistic) prayer, and collaborative worship as a means of supporting mental health and well-being.

Related posts

Internal links:

Faith: Prayer & Your Health, Part 1

Stress, Science, & Scriptures

External link:

NPR article: Prayer May Reshape Your Brain … And Your Reality

References

Ai, A. L., Wink, P., Tice, T. N., Bolling, S. F., Shearer, M. (2009). Prayer and reverence in naturalistic, aesthetic, and socio-moral contexts predicted fewer complications following coronary artery bypass. Journal of Behavioral Medicine. DOI 10.1007/s10865-009-9228-1

Anderson, J. W., & Nunnelley, P. A. (2016). Private prayer associations with depression, anxiety and other health conditions: an analytical review of clinical studies [Abstract]. Postgraduate medicine, 128(7), 635–641. https://doi.org/10.1080/00325481.2016.1209962

Ellison, C. G., Bradshaw, M., Flannelly, K. J., & Galek, K. C. (2014). Prayer, Attachment to God, and Symptoms of Anxiety-Related Disorders among U.S. Adults. Sociology of Religion, 75(2), 208–233. https://doi-org.lopesalum.idm.oclc.org/10.1093/socrel/srt079

McCullough, M. E. (1995). Prayer and Health: Conceptual Issues, Research Review, and Research Agenda. Journal of Psychology & Theology, 23(1), 15–29.

Meisenhelder, J. B., & Chandler, E. N. (2001). Frequency of Prayer and Functional Health in Presbyterian Pastors. Journal for the Scientific Study of Religion, 40(2), 323–329. https://doi-org.lopesalum.idm.oclc.org/10.1111/0021-8294.00059

Rainville, G. (2018). The Interrelation of Prayer and Worship Service Attendance in Moderating the Negative Impact of Life Event Stressors on Mental Well-Being. Journal of Religion & Health, 57(6), 2153–2166. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10943-017-0494-x

Roberts, L., Ahmed, I., Hall, S., & Davison, A. (2009). Intercessory prayer for the alleviation of ill health. The Cochrane database of systematic reviews, 2009(2), CD000368. https://doi.org/10.1002/14651858.CD000368.pub3

Winkeljohn Black, S., Pössel, P., Rosmarin, D. H., Tariq, A., & Jeppsen, B. D. (2017). Prayer Type, Disclosure, and Mental Health Across Religious Groups. Counseling & Values, 62(2), 216–234. https://doi-org.lopesalum.idm.oclc.org/10.1002/cvj.12060

Faith: Prayer & Your Health, Part 1

Faith, Health, and Evidence

(Image credit: eberhard grossgasteiger at Pexels)

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.”

1 Thess 5: 16-18, NKJV

Is prayer a waste of time? In a culture that increasingly embraces atheism and nihilism, is prayer an outdated relic, left over from prior ages of superstition? Or are we wired deeply within our very creation as spiritual beings? Are there measurable benefits to our health related to the very act of prayer? What do the scriptures say about prayer?

If God is real, and if the scriptures are His method of communicating to us, a person might reasonably expect the principles found in the scriptures to prove beneficial somehow in our lives. Scripture perspectives on prayer, as well as the impact of prayer on our mental and physical health as noted in the research are explored in this series. The first part of this series will explore what the scriptures teach us regarding prayer.

What does the Bible say about prayer?

Is God a cosmic vending machine, a sky-genie ready to bestow all your pleasures based on a simple ask? As a kid I asked for a room full of bubble-gum–didn’t happen. That prayer was stupid, but some prayers that are perfectly reasonable also go seemingly unanswered. If God is real, why does He not always answer our prayers…is there more to it?

A sincere relationship with God is essential

For “whoever calls on the name of the Lord shall be saved.” How then shall they call upon him in whom they did not believe? and how shall they believe on him of whom they did not hear? and how shall they hear apart from one preaching?“

Roman 10: 13-14, Young’s Literal Translation

How can you call on a God that you do not believe in, and how can you believe in God unless you hear about Him–His characteristics and teachings, who He is and what He expects from you? Is it not a bit empty to approach a God you do not know, and only when things go wrong in your life?

Is God a great cosmic vending machine in the sky, or is there something more to prayer? (Image credit: Aleksandar Pasaric at Pexels)

Or, to only approach Him when you want a quick and sudden fix? Is it not empty to live a life of disobedience and disinterest with God, then suddenly to petition Him when you want something? God is not mocked.

Do not be deceived, God is not mocked; for whatever a man sows, that he will also reap. For he who sows to his flesh will of the flesh reap corruption, but he who sows to the Spirit will of the Spirit reap everlasting life.”

Galatians 6: 7-8, NKJV

A solid faith in God built on sincere seeking is required

Now faith is the substance of things hoped for, the evidence of things not seen. For by it the elders obtained a good testimony. By faith we understand that the worlds were framed by the word of God, so that the things which are seen were not made of things which are visible.”

Hebrews 11: 1-3, NKJV

We are not asked to have a blind faith. In fact, faith is to be built on evidence. The scriptures tell us that the evidence for a God can be found manifested within His created world. There are many modern scientists and historic scientists for whom science serves to unravel mysteries of a higher law, purpose, and power. In fact, there is a 27-page (and growing) list of modern scientists who reject the notion of a naturalistic, Darwinian process for explaining the complexities in life forms. Our faith must be built on diligent seeking:

But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him.”

Hebrews 11: 6, NKJV
To approach God you must believe that He is, and that He is a rewarder of them that diligently seek Him (Image credit: Pixabay at Pexels)

If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him. But let him ask in faith, with no doubting, for he who doubts is like a wave of the sea driven and tossed by the wind. For let not that man suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways.”

James 1: 5-8, NKJV

Our sins place a barrier between us and God

Behold, the Lord’s hand is not shortened,
That it cannot save;
Nor His ear heavy,
That it cannot hear.
But your iniquities have separated you from your God;
And your sins have hidden His face from you,
So that He will not hear.
For your hands are defiled with blood,
And your fingers with iniquity;
Your lips have spoken lies,
Your tongue has muttered perversity.”

Isaiah 59: 1-3, NKJV

We are to humble ourselves and turn from our sins when approaching God

if My people who are called by My name will humble themselves, and pray and seek My face, and turn from their wicked ways, then I will hear from heaven, and will forgive their sin and heal their land.”

2 Chron 7: 14, NKJV

Draw near to God and He will draw near to you. Cleanse your hands, you sinners; and purify your hearts, you double-minded. Lament and mourn and weep! Let your laughter be turned to mourning and your joy to gloom. Humble yourselves in the sight of the Lord, and He will lift you up.”

James 4: 8-10, NKJV
man standing on black rock formation during daytime
Humble yourself in the sight of the Lord (Image credit: Nuno Silva)

Prayers are to be given with a submission to His will

Going back to confronting the “sky-genie” approach, the scriptures are clear that prayer requests are granted to those of a humble heart, who approach God in sincerity and faith, and prayers are granted in accordance to God’s will–not necessarily ours. Sometimes, our desires are knowingly or unknowingly in opposition to God…if granted, such desires may result in more harm than good in our spiritual journey during this limited life.

…Yet you do not have because you do not ask. You ask and do not receive, because you ask amiss, that you may spend it on your pleasures. Adulterers and adulteresses! Do you not know that friendship with the world is enmity with God? Whoever therefore wants to be a friend of the world makes himself an enemy of God. Or do you think that the Scripture says in vain, “The Spirit who dwells in us yearns jealously”?

James 4: 2-5, NKJV

Now this is the confidence that we have in Him, that if we ask anything according to His will, He hears us. And if we know that He hears us, whatever we ask, we know that we have the petitions that we have asked of Him.”

1 John 5: 14-15

Accepting His will means sometimes, the answer is “no.”

Many people grow angry at God or give up their belief in God when God does not answer their prayers in accordance with their wishes. A humble believer must recognize that even Christ and Paul were denied some of their requests. The scriptures are clear that suffering and death are components of this life. Christ himself pleaded the night before his crucifixion for another way, a way aside from the torture he was about to endure.

…and He began to be troubled and deeply distressed. Then He said to them, “My soul is exceedingly sorrowful, even to death. Stay here and watch.” He went a little farther, and fell on the ground, and prayed that if it were possible, the hour might pass from Him. And He said, “Abba, Father, all things are possible for You. Take this cup away from Me; nevertheless, not what I will, but what You will.”

Mark 14: 33-36, NKJV

Paul, a writer of numerous books in the Bible and one of the greatest messengers of God who ever lived, was denied three prayer requests concerning a “thorn in the flesh…,” a suffering he had to endure. Paul acknowledges his prayer request was denied, but noted that the suffering served to strengthen his resolve and reliance on God.

and that by the exceeding greatness of the revelations I might not be exalted overmuch, there was given to me a thorn in the flesh, a messenger of the Adversary, that he might buffet me, that I might not be exalted overmuch. Concerning this thing thrice the Lord did I call upon, that it might depart from me, and He said to me, ‘Sufficient for thee is My grace, for My power in infirmity is perfected;’ most gladly, therefore, will I rather boast in my infirmities, that the power of the Christ may rest on me: wherefore I am well pleased in infirmities, in damages, in necessities, in persecutions, in distresses — for Christ; for whenever I am infirm, then I am powerful;”

2 Cor 12: 7-10, Young’s Literal Translation
white concrete statue during daytime
Prayer and faith do not guarantee a life free of suffering, such principles are not founded in the scriptures (Image credit: Wesley Tingey)

We are to approach God with a spirit of gratitude

Paul is a great example of resilience despite the circumstances of his life. Recounting his sufferings, he states:

From the Jews five times I received forty stripes minus one. Three times I was beaten with rods; once I was stoned; three times I was shipwrecked; a night and a day I have been in the deep; in journeys often, in perils of waters, in perils of robbers, in perils of my own countrymen, in perils of the Gentiles, in perils in the city, in perils in the wilderness, in perils in the sea, in perils among false brethren; in weariness and toil, in sleeplessness often, in hunger and thirst, in fastings often, in cold and nakedness— besides the other things, what comes upon me daily: my deep concern for all the churches. Who is weak, and I am not weak? Who is made to stumble, and I do not burn with indignation?“

2 Cor 11: 24-29, NKJV

Yet, in spite of his hardships, he instructs us:

Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Philip 4: 6-7, NKJV

What the Lord’s prayer teaches us about praying

The Lord’s prayer as presented by Christ serves as a model for our own prayer. Not that we need to repeat this prayer word for word, but rather, it demonstrates the mindset with which we are to approach God when we make our petitions to him. As recorded in the book of Matthew:

And — praying — ye may not use vain repetitions like the nations, for they think that in their much speaking they shall be heard, be ye not therefore like to them, for your Father doth know those things that ye have need of before your asking him; thus therefore pray ye:

‘Our Father who [art] in the heavens! hallowed be Thy name. ‘Thy reign come: Thy will come to pass, as in heaven also on the earth. ‘Our appointed bread give us to-day. ‘And forgive us our debts, as also we forgive our debtors. ‘And mayest Thou not lead us to temptation, but deliver us from the evil, because Thine is the reign, and the power, and the glory — to the ages. Amen. ‘For, if ye may forgive men their trespasses He also will forgive you — your Father who in the heavens; but if ye may not forgive men their trespasses, neither will your Father forgive your trespasses.”

Matthew 6: 7-15, Young’s Literal Translation

Christ’s attitude towards God was one of deference, worship, and respect. This attitude played out in his life on earth. In his prayer, Christ acknowledges God’s rule, God’s promise of a kingdom to come, and acknowledges His will as supreme. The prayer requests our daily needs be met, while with humility, requests forgiveness. It fosters a spirit of grace within us, that we forgive others just like we want forgiveness. Finally, we are to acknowledge our own fallibility, acknowledging that we are tempted, and we pray for deliverance from these temptations.

Summary

This series will cover aspects of prayer and in the next post, discuss the impacts of prayer on our mental and physical health. However, understanding prayer from a scriptural perspective helps ground us, helping us to approach our Creator with the mindset He intended. Prayer, in accordance with the Biblical perspective, is not the same as pressing a button on some cosmic vending machine. Rather, prayer is a mental exercise in cultivating an attitude of gratitude, of forgiveness, and of humility. Prayer is an acknowledgment of God’s sovereignty in our lives, an opportunity to reflect on our needs, and a request for divine-given strength against our own destructive lusts and desires.

Plant-based Diet Myths and Answers!

Fitness/ Wellness, Plant-based Diets, Entomophagy, and Evidence

red and green leaves on white wooden surface
Thought about a plant-based diet, but uncertain if such is right for you? (Image credit: Ruyan Ayten)

Too many carbs! Not enough protein! Nutritional deficiencies! If you follow a plant-based diet, you likely have come across these plant-based diet myths. You may have even had these concerns yourself. You may be wondering if making the switch is a wise move for the long-term.

Plant-based diets are gaining popularity (Agrinew-pubs.com, 2020). Vegans and vegetarians only make up 3% and 6% of the American population respectively.

However, nearly 40% of Americans in 2018 were shifting towards a higher plant-based intake (Agrinews-pubs.com, 2020). These trends are projected to increase. There is powerful research-based evidence regarding the health benefits of plant-based diets, much of which I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits.“

Despite these trends, there are many plant-based diet myths and misconceptions that prevent a number of people from foregoing animal products and adopting a plant-based diet. Attitudes of the general population towards the minority of people who eat nearly or exclusively plant-based diets range from respect and admiration to irritation, social ostracizing, and stereotyping (Judge & Wilson, 2019).

This post will explore misconceptions, barriers, and fears that prevent people from adopting plant-based diets–and provide research-backed answers.

Common plant-based diet myths

There are a number of non-science based biases, fears, and outdated cultural value systems that currently impact how people view nutrition and diet. According to research, barriers to adoption of mostly or exclusively plant-based diets include the following:

  • Social stigmas: Following plant-based diets challenges social norms and threatens the status quo–as such, those that adopt these diets are at times subjected to mocking, anger, insults, “concern,” and other negative social experiences
  • Vegans and vegetarians may be seen as “self-righteous” and judgmental concerning the non-plant-based majority
  • Exclusively plant-based options may be limited or absent when eating outside the home
  • Counter-marketing influences: Plant-based diets represent an economic challenge to numerous traditional food producers–such producers use their resources to take counter measures in marketing and funding biased research studies
  • Vegans/ Vegetarians are effeminate: Eating meat is “manly:” left over cultural perspectives regard dominance over the natural world (such as through hunting and subsequently, eating of meat) as “masculine,” and thus failure to eat meat as feminine. Indeed research has shown males tend to have a more negative view towards vegetarianism and veganism than females.
  • Missing out: people perceive plant-based diets as restrictive and thus, less enjoyable–“I’ll miss eating chicken, cheese, steak, etc.”
  • Fears of deficiencies: there is a perspective that eating mostly or exclusively plant-based diets is “unnatural”–thereby placing people who do follow such diets at risk for various nutritional deficiencies otherwise avoided by traditional diets
  • Practicality: people view plant-based diets as expensive, and meal preparation as potentially time consuming/ difficult
  • Knowledge gaps: some people may not have a negative perception of plant-based diets but rather, simply lack knowledge regarding what such diets consist of/ how to switch to a plant-dominate diet. “What would I eat each day?” (Greger, 2016; Judge & Wilson, 2019; Lea, Crawford, & Worsley, 2006)
  • Fear of becoming way too sexy: ok, I made that one up 😉
gold and red skeleton figurine
Think this is what happens to your muscles when you go vegan? Read on…! (Image credit: Ekaterina Kuznetsova)

Plant-based diet myths: can you relate?

As I read the list above, I can relate to nearly all of these concerns. Its always easier to have what everyone else is having, and some vegans can get a little self-righteous and irritating (don’t we all in fairness?). The marketing for “health” foods and products such as whey protein, high protein diets, eggs, dairy products, lean meats/ etc., can be very convincing. I can definitely relate to concerns of losing muscle mass prior to switching away from a high-animal protein diet and adopting a plant-based diet.

Further, I have worried even after adopting a plant-based diet about becoming nutrient deficient–what if there are nutrients in meat that we have not yet recognized or fully understand? What if these nutrients play a role in our health?

Is it really “natural” to eat fully plant-based? Cost-wise, it does seem health-foods/ fresh produce are expensive at a glance. Finally, when I took the plunge to go plant-based (an experience I share in my post “My Personal Experience: Switching to a Plant-based Diet),” I can say I felt a little lost when meal times rolled around initially.

So how valid are these plant-based diet myths? Breaking away from the majority can be unsettling. Is making the change worth it? Are there consequences health or otherwise to going mostly or entirely plant-based?

Social stigmas? These are decreasing rapidly!

While it may be true that some people look at vegans and vegetarians with disregard, there is growing awareness concerning sustainability issues of current animal-product agricultural practices, concerns about animal cruelty caused by industrial farming practices, and growing awareness of health problems associated with diets high in animal products (Bryant, 2019). In a study of 1000 adults in the U.K., the majority of participants viewed vegans and vegetarians positively.

Forbes lists reasons for increased acceptance of plant-based diets as being due to exposure on the internet, endorsements by celebrities and athletes, documentaries (such as “What the Health”), and increased options in restaurants and grocery stores (Forgrieve, 2018). Plant-based meat alternatives saw a 17% increase in demand, while traditional animal product food demands increased only by 2% in 2017.

My own experience? I have noted that while plant-based options are increasing nationally, restaurants where I live have not quite kept pace.

Generally, I avoid eating out as a rule as I can often make better food at home for less money and better nutrition. If I have to compromise my standards such as at a business outing or conference, I pick the healthiest (yet satiating) option possible and get back on track as soon as the outing is over.

Restaurants are increasingly offering vegan options

As acceptance and awareness increase regarding plant-based diets and lifestyles, businesses are catching on. A list of just some of the chain restaurants offering vegan options includes the following (and the list is growing):

  • Chipotle
  • Panera
  • Bruegger’s Bagels
  • Cheesecake Factory
  • Denny’s
  • Olive Garden
  • TGI Fridays
  • Blaze Pizza
  • Daily Grill
  • Bareburger
  • P. F. Chang’s (Feinberg, 2019; Plona, 2018)

Plant-based diet myths: will plant-based diets make you “weak?”

The documentary “The Game Changers” (Pace & Wilks, 2018) has gone a long way in busting the plant-based diet myth that such diets make a person weaker or less athletic. The documentary features James Wilks, a mixed martial artist who trains military personnel, NFL wide-receiver Grif Whalen, a record setting strong-man Patrik Baboumian, as well as boxers, sprinters, and numerous other elite athletes.

These plant-based athletes are shown performing at high levels in sports that depend on strength, speed, and power. Not only do these athletes challenge the status quo noting that plant-based athletes can be strong and powerful, but they credit their recovery abilities and performance specifically as enhanced by plant-based diets.

Think plant-based diets make you weak? Apparently these athletes didn’t get the message…

While athletes live out their own plant-based experiments and experiences, the research on plant-based diets and athleticism remains in its infancy (Lynch, Johnston, & Wharton, 2018). A literature review in 2018 noted that current research appears to show no compromise in athletic performance when switching to a plant-based diet, while noting the well-researched benefits for long-term health considerations (Lynch et al., 2018).

Research shows no decline in athleticism: what about a boost in athleticism?

Researchers speculate that plant-based diets may enhance athletic performance, matching observations made by athletes in the documentary “Game Changers.” Plant-based diets may enhance athletic performance through the following means:

  • Reduced body fat
  • Improved VO2 max
  • Improved glycogen storage due to high complex carbohydrate intake
  • Improved tissue oxygenation and reduced blood viscosity (or “thickness”) related lower blood lipid/ cholesterol volumes
  • Improved blood vessel reactivity/ ability to dilate and enhance blood flow
  • Reduced oxidative stress due to improved antioxidant intake AND improved endogenous antioxidant production
  • Reduced baseline inflammation levels (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019)

Plant-based diet myths: nutrient deficiencies

I can not word it any better than the position statement of the Academy of Nutrition and Dietetics (the United State’s largest organization for food and nutrition professionals):

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”

(Melina, Craig, & Levin, 2016, Abstract)
silver spoon on black ceramic bowl with vegetables
Are plant-based diets nutritionally sufficient? The Academy of Nutrition and Dietetics apparently thinks so…(Image credit: Edgar Castrejon)

Nutrition deficiencies and plant-based diets

As I discuss in my post “Healthy Lifestyle & Still Getting Sick? Nutrition Approaches,” nutrition deficiencies of various nutrients are common for both omnivores (those eating meat, dairy, eggs, etc.) and those adhering to strictly plant-based diets. The deficiencies differ in terms of the nutrients involved. According to the American Dietetic Association:

  • Protein needs can be met and even exceeded for vegans, including vegan athletes, through consumption of grains, legumes, and beans. I discuss protein considerations in detail in my post “Protein! Sources, Amounts, & Health: Current Evidence.“
  • Omega 3 fatty acids: plant-based ALA omega 3 fatty acids have poor conversion rates to the human bio-active forms DHA and EPA, though conversion rates may improve if excesses of Omega 6 fatty acids are avoided. Omega 6’s in excess are to be avoided and are especially prevalent in vegetable oils such as corn, safflower, sesame, and sunflower oils. ALA intakes from flaxseed, walnuts, soy, canola oil, and other sources can improve Omega 3 levels for those on vegan diets. Levels can be boosted further by vegan Omega 3 supplements made from algae (a major source of DHA and EPA in fish).
  • Iron: Iron blood levels in plant-based dieters and omnivores are similar, though plant-based dieters need nearly double the iron intake of omnivores. The body appears to adapt to varying intakes through increased absorption and decreased excretion. Soaking or sprouting seeds, grains, and beans can improve iron bio-availability. Tea, coffee, and cocoa may decrease absorption while vitamin C improves absorption.
  • Zinc: Zinc deficiency can occur with plant-based diets. Zinc absorption like iron absorption can be improved by soaking or sprouting seeds, grains, legumes, and beans. These are good vegan sources of zinc.
  • Iodine: Sea vegetables (i.e.-kelp, seaweed) are an excellent natural source of iodine, though caution must be used as excesses in intake can easily occur. In absence of sea vegetable intake, iodine deficiencies can occur in plant-based diets.
  • Calcium: calcium excretion in the urine is higher for those eating meat, dairy, fish, grains, nuts, and high sodium diets, whereas vegetables and fruits reduce calcium excretion. Fortified foods are recommended for vegans. Leafy green vegetables are rich sources of calcium, and plant-based milks are typically fortified.
  • Vitamin D: Vitamin D deficiency is common in persons regardless of diet. Sun exposure, supplements, and/or fortified foods are necessary to maintain healthy vitamin D levels. Vitamin D can be toxic in excess. A simple blood test can help guide supplementation needs (or lack of need).
  • Vitamin B12: Vitamin B12 supplementation is a MUST for those following strict plant-based diets. Deficiencies can cause permanent nerve damage. Many vegan foods are fortified, but a supplement assures adequate intake (Craig, Mangels, & American Dietetic Association, 2009; Sebastiani et al., 2019).
  • Creatine: Vegan / vegetarian athletes may want to consider supplementing with creatine (3-5 grams per day–there are vegan friendly versions available) as those on strict plant-based diets have been found to have lower muscle levels (Rogerson, 2017). Creatine supports activities requiring strength and intensity.
  • Beta-alanine: Vegan/ vegetarian athletes who engage in exercise exceeding 60 minutes duration may consider a beta-alanine supplement as a means of boosting muscular levels of carnitine (an amino acid shown to buffer protons, scavenge free-radicals, and chelate metals in muscle tissue leading to improved high intensity and endurance capacity) (Rogerson, 2017)
Beans, nuts, lentils, and whole grains will quickly solve any protein problem (Image credit: Frans Van Heerden at Pexels)

Diets with meat, dairy, eggs, etc. are frequently nutrient deficient

Think that list above is concerning? It’s really not. Careful planning and/ or a simple low-dose multivitamin (and possibly a vegan Omega 3 supplement) can cheaply and readily close any gap (National Institutes of Health, 2019). Think you are immune to nutrition deficiencies eating an omnivore diet including meat, eggs, and dairy? You are not. In the United States, despite the majority of the population eating an omnivore diet, the following nutrients are frequently deficient:

  • Vitamins A (superior intake for plant-based dieters)
  • Folate (superior intake for plant-based dieters)
  • Vitamin C (superior intake for plant-based dieters)
  • Vitamin D
  • Vitamin E (superior intake for plant-based dieters)
  • Vitamin K (superior intake for plant-based dieters)
  • Magnesium (superior intake for plant-based dieters)
  • Calcium
  • Potassium (superior intake for plant-based dieters)
  • Fiber (superior intake for plant-based dieters)
  • Omega-3 fatty acids (Bruins, Bird, Aebischer, & Eggersdorfer, 2018; Craig et al., 2009)

Ironically, most of the nutrients lacking in high-income nations happen to be abundant in plant-based diets (Bruins et al., 2018).

Plant-based diet myths: what about all those ‘carbs’?

As low-carb, high protein, moderate to high fat fad diets are promoted by celebrities and other entities, people have developed a fear of carbohydrates. Erroneously, people lump refined carbohydrates such as sugar and white flour together with complex carbohydrates found in legumes, beans, fruit, sweet potatoes, and whole plant-based foods in their aversion. The truth is, high protein/ moderate to high fat diets like keto diets are associated with serious health problems including increased mortality rates, increased cancer rates, heart disease, inflammation, and other issues. I discuss this topic in my post “Keto? Just Say No!.”

What about diabetics?

If anyone would fear carbs, it is diabetics. And yet, according to an article found in the journal Diabetes Spectrum, the journal of the American Diabetic Association:

Interventional studies have shown that vegetarian diets, especially a vegan diet, are effective tools in glycemic control and that these diets control plasma glucose to a greater level than do control diets, including diets traditionally recommended for patients with diabetes (e.g., diets based on carbohydrate counting)”

Pawlak (2017, Abstract).
black smartphone beside white plastic bottle and black smartphone
The American Diabetic Association recognizes plant-based diets, including hi-carb vegan diets as effective tools in controlling blood sugar and reducing health risks for diabetics (Image credit: Mykenzie Johnson)

Pawlak (2017) cites a meta-analysis of 6 studies with 225 diabetics who were placed on a vegan diet (5 studies), or a vegetarian diet including dairy and eggs (1 study). Both groups reduced their HgA1C levels, however the vegan participants had the best results. In another study reviewed by Pawlak (2017):

After 22 weeks, individuals as- signed to consume the high-carbo- hydrate vegan diet lowered their A1C from an average of 8.0 to 7.1% (12.6%). A1C in the control group dropped from 7.9 to 7.4% (6.8%) in the same time period. Moreover, 21 of the 49 participants (43%) in the vegan group reduced their doses of medication prescribed for blood glucose control, compared to 26% of individuals in the control group.’

(para 13)

So, this is pretty profound. In the American Diabetic Association’s own publication, plant-based diets, ESPECIALLY high-carb whole food vegan diets, were proven superior to traditional diabetic diet recommendations. Vegan diets led to a greater REDUCTION rate of diabetic medication dosage requirements versus other diets!!!! Not only that, but plant-based diets reduced other risks diabetics typically face, such as cardiac disease, high blood-pressure, cholesterol, cataracts, and other complications.

The research supporting plant-based diets for the prevention and treatment of diabetes is strong! Consumption of whole grains, legumes, vegetables, nuts, seeds, and elimination of nearly all or all animal products is strongly supported in an article reviewing the current evidence from the Journal of Geriatric Cardiology for the treatment and prevention of diabetes (McMacken, & Shah, 2017).

But won’t the ‘carbs’ in plant-based diets make me fat?

In a word? No. As I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits,” the more you reduce animal products and increase non-refined plant-based foods, the lower your body-mass-index (height and weight ratio). According to research comparing diets and weight, findings demonstrate averages as follows:

  • 17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
  • 7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
  • Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
  • Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Plant-based diet myths: my life will be less enjoyable without chicken, cheese, pizza, (fill in the blank)

Of the frequently encountered plant-based diet myths, one of the most persistent is that such diets leave you hungry or less satisfied somehow. This would be true if those adhering to plant-based diets sat cross-legged nibbling on raw carrots all day long.

The truth is, plant-based diets have an endless variety of options that are quite filling and nutrition packed. Chili, whole-grain pasta dishes, smoothies, dark whole grain breads, stir-fries, vegan chocolate, nuts, dried and fresh fruits, lentil based soups…the options are delicious and satisfying. Sites such as bluezones.com and forksoverknives.com have innumerable recipes.

cooked food
Think vegan diets are dull and bland? The options are endless! (Image credit: Victoria Shes)

For my own experience, yes, I crave some of the former foods I ate, but generally only when I’m very hungry. As soon as I eat my plant-based meal, the craving disappears. The craving simply reflects that I am hungry, period.

This is no different than an omnivore craving junk food. It is the same issue…a person is hungry and so they crave high-calorie, salty, sweet, and fatty foods. After filling up on a high-fiber, filling plant-based meal, you resolve the craving.

Plant-based diets are associated with IMPROVED quality of life.

In this article from bluezones.com, research is cited from various studies noting that as plant-based foods increase and animal foods decrease, the following mood improvements occur:

  • Lower reports of psychological distress
  • Improvements in sense of well-being
  • Reductions in anxiety
  • Reductions in depression
  • Reduced perceptions of stress (Muelrath, n.d.)

By sharply reducing or eliminating meat (including fish), adherents of plant-based diets reduce their intake of arachidonic acid (found in high amounts in meats and fish). Arachidonic acid is noted to be a promoter of inflammation. In turn, inflammation has strong evidence linking chronic, elevated levels to depression, anxiety, and other adverse mood states (Muelrath, n.d.).

Plant-based diet myths: are plant-based diets expensive?

A common plant-based diet myth is that such diets are exceedingly expensive. Like any diet, it depends on your food choices.

Whole grain pasta noodles, bags of beans and lentils, brown rice, canned beans, and other plant-based staples are actually quite cheap. Organic fruits and organic vegetables are pricey, but so are milk, cheese, and various meat options.

Produce does not always have to be organic, such is largely preference. For those desiring avoidance of pesticides while saving money, prioritization for organic purchases might focus on the highest-contaminated produce foods, as listed here. As noted in this article from forksoverknives.com, a healthy, satisfying plant-based diet can be consumed for $5 per day ($35 per week)!!

A quick comment regarding processed vegan foods. Fake meats, fake cheeses, and other highly processed vegan foods tend to be pricey. They are also not necessarily health promoting (research supports whole / minimally processed plant-based foods), and I have found that they are totally unnecessary when following a plant-based diet.

Summary

Despite a growing public awareness regarding the numerous health and environmental benefits of adopting a plant-based diet, plant-based diet myths persist. These misconceptions and knowledge gaps prevent many people from adopting plant-based diets–people who stand to benefit from plant-based diets profoundly in many cases.

A careful examination of the research shows that well planned, whole food plant-based diets are safe and beneficial across the lifespan, including for special populations such as diabetes and for athletes. Time to make the change!!!

Related posts & helpful websites

Evidence at a Glance: Plant-Based Diet Benefits

Protein! Sources, Amounts, & Health: Current Evidence

Keto? Just Say No!

Stay Motivated: Great Plant-based Article and Site Links

References

Agrinews-pubs.com. (2020). Plant-based eating trend growing. Retrieved from https://www.agrinews-pubs.com/2020/03/22/plant-based-eating-trend-growing/a3qtsc5/

Barnard, N. D., Goldman, D. M., Loomis, J. F., Kahleova, H., Levin, S. M., Neabore, S., & Batts, T. C. (2019). Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients, 11(1), 130. https://doi.org/10.3390/nu11010130

Bruins, M. J., Bird, J. K., Aebischer, C. P., & Eggersdorfer, M. (2018). Considerations for Secondary Prevention of Nutritional Deficiencies in High-Risk Groups in High-Income Countries. Nutrients, 10(1), 47. https://doi.org/10.3390/nu10010047

Bryant, C. J. (2019). “We can’t keep meating like this: Attitudes towards vegetarian and vegan diets in the United Kingdom.” Sustainability, 11(23): 6844. https://doi.org/10.3390/su11236844

Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://doi.org/10.1016/j.jada.2009.05.027

Feinberg, M. (2019). The Best Vegan-Friendly Restaurants to Visit With Your Not-Yet-Vegan Family. Retrieved from https://www.peta.org/living/food/best-vegan-friendly-restaurants-for-nonvegan-family/

Forgrieve, J. (2018). The growing acceptance of veganism. Retrieved from https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#14e56ad2f2bb

Greger, M. (2016). How big food twists the science. Retrieved from https://nutritionfacts.org/2016/08/18/big-food-twists-science/

Judge, M., & Wilson, M. S. (2019). A dual‐process motivational model of attitudes towards vegetarians and vegans. European Journal of Social Psychology, 49(1), 169–178. https://doi-org.lopesalum.idm.oclc.org/10.1002/ejsp.2386

Lea, E. J., Crawford, D., & Worsley, A. (2006). Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Clinical Nutrition, 60(7), 828–837. https://doi-org.lopesalum.idm.oclc.org/10.1038/sj.ejcn.1602387

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu101

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

Muelrath, L. (n.d.). Good Mood Foods: How Diet Affects Happiness. Retrieved from https://www.bluezones.com/2018/01/moods-and-foods/

National Institutes of Health. (2019). Multivitamin/mineral supplements: Fact sheets for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

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