Why You Need to Eat Your Brussels Sprouts (5 Brussels Sprouts Benefits)

Brussels sprouts tend to get a bad rap in the taste department, but the truth of the matter is that they can actually be incredibly delicious when prepared the right ways. Plus, Brussels sprouts benefits your health in so many amazing ways.

From fighting diabetes to supporting healthy pregnancies and even supporting healthy weight management, eating Brussels sprouts is a great way to support your overall health.

So, let’s take a look at what gives Brussels sprouts their incredible benefits and exactly how they support your health in so many ways. I’ll even share some of my favorite ways to prepare them!

What Makes Brussels Sprouts So Healthy?

First of all, Brussels sprouts are classified as a cruciferous vegetable. This is important because cruciferous vegetables are known to be high in nutrients and are popular for their cancer-fighting properties.

Specifically, Brussels sprouts are high in fiber, several minerals, and vitamins. And they’re especially high in vitamins K and C, which are known to support the health of your immune system, bones, and even your skin. [1]

They’re also rich in antioxidants, which are known to fight the free radicals that cause oxidative stress. And because oxidative stress has been shown to cause many chronic diseases, consuming Brussels sprouts on a regular basis can help to keep harmful health conditions at bay.

But that’s not all. Brussels sprouts benefits extend beyond fighting off diseases and include some surprising health perks as well. Keep reading to learn more about some of the interesting Brussels sprouts benefits discovered by the scientific community.

The Top 5 Brussels Sprouts Benefits

Here are five of the top Brussels sprouts benefits.

1. Contains anti-diabetic properties

With type 2 diabetes on the rise, one of the most promising Brussels sprouts benefits is that they are known to contain anti-diabetic properties.

Brussels sprouts are a great source of alpha lipoic acid (ALA), which has been shown to help lower blood sugar levels and improve insulin sensitivity in people with diabetes by fighting oxidative stress in the body.

In fact, according to numerous studies, ALA has the ability to reduce waist circumference, body fat, and markers of oxidative stress in type 2 diabetic patients. [2]

According to a 2016 meta-analysis, the more berries and vegetables you eat (specifically cruciferous vegetables such as Brussels sprouts along with green leafy vegetables and yellow vegetables), the lower your risk of type 2 diabetes. This was largely credited to the high fiber content of these foods. [3]

Another meta-analysis also found that while consuming citrus fruits did not lower the risk of developing type 2 diabetes, consuming cruciferous vegetables was shown to help protect people against the development of type 2 diabetes. [4]

2. Supports healthy pregnancy

If you’ve ever been pregnant, you know that folic acid is one supplement that’s on the “must take” list from your doctor. And there’s a great reason for this: Folic acid is essential for a fetus’ neural tube development, which is responsible for brain and spinal health.

Did you know that consuming folate-rich vegetables in addition to your prenatal vitamins can help to support a healthy pregnancy by helping to prevent birth defects? [5] Well, believe it or not, Brussels sprouts are rich in folate!

Interestingly, studies have shown that consuming lots of vegetables over a long period of time is shown to improve folate status during pregnancy. [6] This shows that consuming folate-rich foods such as Brussels sprouts is key for optimizing your folate status before and during pregnancy.

3. Contains anti-cancer properties

Some of the biggest Brussels sprouts benefits come from the fact that it contains glucosinolate, which are plant-based compounds that act as natural detoxifiers. As a result, they’re linked to reduced cancer risk! But just how effective are Brussels sprouts in helping to prevent cancer?

According to a study on 10 healthy non-smoking adults, consuming Brussels sprouts was found to decrease the risk of colorectal cancer.

The researchers divided the participants into two groups: One group consumed 300 grams of cooked Brussels sprouts each day while the other group ate a glucosinolate-free diet for two weeks, with a check in at the one-week mark.

At the end of each week, the researchers took blood samples and duodenal and rectal biopsies. Amazingly, they discovered that those who consumed the Brussels sprouts had 30 percent higher levels of glutathione S-transferase (a detoxification enzyme) after one week and 15 percent higher activity the second week than those who didn’t consume glucosinolate.

As a result, the researchers surmised that the enhanced detoxification enzyme levels may help explain the link between greater consumption of glucosinolate-rich vegetables such as Brussels sprouts and a decreased risk of developing colorectal cancer. [7]

Another study found that consuming Brussels sprouts daily for three weeks can reduce damage to your DNA from oxidative stress by 28 percent! Just as in the study above, the researchers also fed volunteers 300 grams of Brussels sprouts each day. However, the period lasted for three weeks.

After testing the urine of the participants, the researchers stated that, due to the decreased damage to DNA, they believed consuming cruciferous vegetables could decrease cancer risk. [8]

4. Supports healthy weight management

Due to their high fiber content, Brussels sprouts benefits also include supporting healthy weight management. And several studies have shown the connection between consuming highly fibrous foods and a smaller waistline.

In fact, one study revealed that consuming 14 grams of fiber daily for more than two days was associated with a 10-percent decrease in calorie intake and a weight loss of more than four pounds in less than four months!

Moreover, those results were even more incredible in overweight and obese volunteers. The researchers found that mean caloric intake was reduced by 18 percent and weight loss was increased to about 5.3 pounds! [9]

5. Contains anti-inflammatory properties

One of the final top Brussels sprouts benefits is their ability to fight inflammation. And, given their link to reduced cancer risk (and the fact that cancer is linked in inflammation), this probably isn’t a huge surprise.

What may be a surprise, however, is just how effective Brussels sprouts can be for reducing inflammation. In a 2014 study, researchers evaluated the link between consuming cruciferous vegetables and inflammatory and oxidative stress markers in more than 1,000 women.

Interestingly, they found that certain inflammatory markers were lower in women with the highest intakes of cruciferous vegetables. Specifically, those with the highest intakes had up to 24.68% less inflammation than those who consumed the least cruciferous vegetables! [10]

How to Eat Brussels Sprouts (And Love It!)

I often find that if people don’t like the taste of Brussels sprouts, they just haven’t found their preferred preparation of this tasty vegetable! When cooked properly, they have a nutty, almost sweet flavor.

One of the simplest and most delicious ways to cook Brussels sprouts is to roast them in the oven. Just rinse, slice in half, and toss with some oil, sea salt, pepper, and perhaps a small bit of fresh lemon juice.

I like to roast them at about 400 degrees for 25 to 30 minutes and serve immediately. Alternatively, if you’re looking for other preparation ideas, you may enjoy these Maple Balsamic Brussels Sprouts or even “hide” them in this Turkey Shepherd’s Pie.

Regardless of your taste preferences, there’s a dish with Brussels sprouts that you’re bound to love as much as you’ll love the health benefits you’ll reap!

Key Takeaways

Even though Brussels sprouts tend to get a bad rap for taste, when prepared appropriately, they can be quite delicious.
It's worth adding them to your diet on a regular basis simply for all the Brussels sprouts benefits, including: containing anti-diabetic properties, supporting healthy pregnancy, containing anti-cancer properties, supporting healthy weight management, and containing anti-inflammatory properties.
If you're interested in trying new ways to cook Brussels sprouts, check out some of the recipes linked above. Keep searching for ways to prep them that help you to enjoy their rich nutty flavor.

Tropical Escape! Your DIY Mango & Coconut Oil Face Mask

Times are stressful now. And if I were a betting person, I’d wager a guess that you’re probably in need of a tropical escape right about now. While I can’t give you a much-needed vacation, I can give you the next best thing: a tropics-inspired DIY Mango & Coconut Oil Face Mask!

I don’t know about you, my many of my friends and family (myself included!) have had to forego some of their standard beauty and relaxation treatments. Instead, the normal small things we do to treat ourselves have been replaced with loads of stress, worry, and anxiety about not only our current situation but also our uncertain future.

Now more than ever, it’s so important to hit pause and take some time out for yourself—even if it’s just for 5 minutes! So, I’d like to share my personal DIY Mango & Coconut Oil Face Mask with you to help you do just that.

Featuring ingredients you either already have in your kitchen or can easily and quickly grab from your local grocery store, this mask will leave you feeling refreshed, relaxed, and ready to tackle whatever comes next. But what makes this mask so special? I’m glad you asked ….

First, this mask truly does draw on tropical inspirations thanks to its first two ingredients: mango and coconut oil! But there’s way more to the carefully chosen ingredients in this mask than just their tropical roots.

As you may recall from a previous article, mango has been used in natural remedies for thousands of years. In fact, it’s known to help treat everything from heat stroke and asthma to throat infections and even liver disorders! [1]

Even more importantly and timely, though, mango is known to contain immunomodulatory properties, meaning it can help to activate your immune system. In addition, it’s the featured ingredient in this mask due to its ability to help support your skin health and regeneration.

For example, according to a 2013 animal study, mango extract actually helps fight UVB-related skin aging and can even increase collagen synthesis. [2] And other studies have shown that, due to its vitamin A content, mango can help stimulate new skin cell production and even slow the skin’s aging process. [3]

As for the other ingredients, both coconut oil and raw honey have been shown to contain anti-microbial properties, which can help to fight acne.

In fact, numerous studies have reported the beneficial use of coconut oil for skin health, including treating dermal infections and reducing the use of antibiotics! [4] It's easy to see why a coconut oil face mask would be beneficial for your skin, right?

Meanwhile, the baking soda and lemon juice act as exfoliators to help slough off dead skin. This leaves you feeling refreshed and renewed. And if that doesn’t remind you of how you feel after a visit to the tropics, I don’t know what will!

So, let’s get in your kitchen and whip up the easiest and best face mask you’ll ever try. You’re just 5 minutes away from your own personal tropical escape!

DIY Mango & Coconut Oil Face Mask

Time: 5 minutes

Makes: 2 masks

Ingredients

2 tablespoons very finely chopped mango

1 tablespoon coconut oil

2 tablespoons raw honey

2 tablespoons baking soda

1 teaspoon lemon juice

Directions

1. In a small bowl, combine all ingredients and stir until fully incorporated.

2. Wash your face with warm water and pat your skin dry with a towel.

3. Gently apply the face mask mixture in a circular motion to your entire face. Leave on for 15 minutes, or until dry.

4. Use a soft wash cloth and warm water to gently remove the face mask. Pat your skin dry with a towel.

DIY Mango & Coconut Oil Face Mask Tips:

If you find that your DIY Mango & Coconut Oil Face Mask is too runny to apply, add baking soda—¼ teaspoon at a time—until you reach desired consistency.
It’s OK if the mask is slightly chunky. The coconut oil will soften as you apply the mask.
The baking soda gently exfoliates your skin, so apply gently.

DIY Mango & Coconut Oil Face Mask

Print Recipe Pin Recipe

Total Time 5

Servings 2 masks

Ingredients

2 tbsp very finely chopped mango
1 tbsp coconut oil
2 tbsp raw honey
2 tbsp baking soda
1 tsp lemon juice

Instructions

In a small bowl, combine all ingredients and stir until fully incorporated.
Wash your face with warm water and pat your skin dry with a towel.
Gently apply the face mask mixture in a circular motion to your entire face. Leave on for 15 minutes, or until dry.
Use a soft wash cloth and warm water to gently remove the face mask. Pat your skin dry with a towel.

Notes

DIY Mango & Coconut Oil Face Mask Tips:

If you find that your DIY Mango & Coconut Oil Face Mask is too runny to apply, add baking soda—¼ teaspoon at a time—until you reach desired consistency.
It’s OK if the mask is slightly chunky. The coconut oil will soften as you apply the mask.
The baking soda gently exfoliates your skin, so apply gently.

4 Top Astragalus Benefits: Fighting Stress, Fatigue, Viruses and More!

I'm commonly asked about herbs that I find the most beneficial for health—and astragalus benefits always rank high on the list!

From fighting adrenal fatigue and supporting the immune system to aiding cancer treatments and offering nutritional support, I use it in many formulations. In fact, I personally take this herb every day!

Astragalus is a member of the pea family, which happens to be the third largest plant family in the world. This family of plants can actually increase the fertility of the soil by fixing nitrogen, which creates a synergistic partnership between a bacterium in the root of astragalus and the soil. How neat is that?

What is Astragalus?

If you’re new to using herbal therapies, you may not be very familiar with astragalus. So, let’s take a closer look at what this herb actually is.

Astragalus is an herb that’s been commonly used in Traditional Chinese Medicine for hundreds of years for its therapeutic properties. As a synergistic herb, astragalus is best used in conjunction with glycyrrhiza, ginseng, schisandra, and ashwagandha.

The root of astragalus is ground and used in teas, soups, and extracts. It’s also what you’ll find in supplement form. [1]

Astragalus is commonly used for many conditions and health concerns, such as fatigue, viral infections, fibromyalgia, edema, blood disorders, certain cancers, and even diarrhea. It’s also commonly used to treat adrenal fatigue and the impact of stress on the body.

While it’s considered safe in lower doses for most adults, it can cause stomach upset and impact blood sugar and blood pressure levels in higher doses. Astragalus is also know to interact with certain medications, especially those commonly prescribed to cancer patients and recipients of organ transplants.

Therefore, anyone with certain health conditions, such as diabetes or high blood pressure, should use caution and consult their physician beforehand.

Now that you know a little more about astragalus, let’s take a look at some of the top astragalus benefits.

Top 4 Astragalus Benefits

Here are four of the top astragalus benefits that may surprise you.

1. Helps fight stress and fatigue

As you know, I believe that stress and the resulting adrenal fatigue is the root cause for most of the major health concerns we’re facing today. That’s why of all the astragalus benefits we’ll review here, its ability to help fight stress and fatigue is my favorite.

According to a 2009 animal study, using astragalus significantly reduced stress-induced learning and memory deficits in lab animals. Specifically, the astragalus improved the animals’ special learning and memory and also reduced their stress-induced anxiety.

As a result, the researchers surmised that astragalus shows potential as a treatment to help recover from behavioral or mental impairments caused by stressed. [2]

Additionally, another 2009 study on 75 patients with chronic fatigue syndrome revealed that an herbal mixture containing astragalus reduced their fatigue better than other herbal mixtures. [3]

2. Fights bacterial and viral infections

Perhaps most relevant to our current times, astragalus has been shown to fight both bacterial infections and viral infections, such as the common cold, certain flu strains, and even upper respiratory infections.

In fact, according to a 2018 study, astragalus benefits those suffering from viral bronchitis. Specifically, researchers found that the polysaccharides in astragalus inhibit certain viral bronchitis infections by slowing the rate at which the virus replicates. [4] How amazing is that?

Meanwhile, a 2019 study proved that astragalus exhibited anti-flu activity. It not only blocked the effects of the influenza virus on the cells but also improved the survival rate of the cells that were infected. [5]

Finally, another study revealed that using astragalus not only inhibited certain flu strains but also enhances overall immunity! [6]

3. Supports healthy blood pressure levels

If you struggle with high blood pressure, of all the astragalus benefits, this one may be of particular interest: Astragalus has been shown to support healthy blood pressure levels.

In fact, a 2014 review revealed that astragalus use significantly decreased not only the amount of protein in subjects’ urine (which is often associated with kidney disease), but also decreased both systolic and diastolic blood pressure. [7]

Additionally, a 2017 study found that astragalus may offer protection against oxidization and endothelial dysfunction (a type of coronary artery disease). [8]

4. Helps fight cancer

Finally, astragalus benefits extend to fighting an illness we all fear: cancer.

According to a 2016 study, astragalus use increased the efficacy of platinum-based chemotherapy while also decreasing toxins derived from platinum in patients with non-small-cell lung cancer. [9]

Moreover, in a 2017 study, researchers discovered that astragalus displayed anti-cancer activity in non-small cell lung cancer cells. In fact, in certain animal models, astragalus actually delayed the growth of certain tumors! [10]

Key Takeaways

From fighting adrenal fatigue and supporting the immune system to aiding cancer treatments and offering nutritional support, astragalus benefits your health in many ways.
Astragalus is a synergistic herb that’s been commonly used in Traditional Chinese Medicine for hundreds of years for its therapeutic properties.
Some of the top astragalus benefits include fighting stress and fatigue, fighting bacterial and viral infections, supporting healthy blood pressure levels, and helping to fight cancer.

From Fighting Inflammation to Between-Meal Snacking: The Top 5 Quinoa Health Benefits

If you have a gluten intolerance or even celiac disease, you may find yourself scrambling for an easy and versatile wheat or grain alternative. You may have even heard about certain gluten-free options such as quinoa and are wondering about quinoa health benefits.

Well, if that’s the case, I have great news for you, my friend: You came to the right place. In this article, we’re going to learn all about quinoa and cover everything from what it is, why it’s so heathy, and some of the many quinoa health benefits you can expect to reap from eating this “superfood.”

Who knows? Once you know more about it, quinoa may just become a new staple in your daily diet!

What Is Quinoa?

If you’re more familiar with rice and other common grains, quinoa may be a new food for you. So, before we dive into what makes quinoa so healthy, let’s start by reviewing a pretty common question: What is quinoa?

Quinoa (pronounced keen-wa) isn’t actually a grain at all! Instead, it’s a crop with edible seeds that’s consumed similarly to grains. It originated in the Incan mountains and was considered a sacred food.

In fact, the Incas referred to quinoa as the “mother of all grains.” There’s even a legend that the Incan Emperor would plant the first seeds every year in a ceremony.

Though it’s been used in diets for more than 7,000 years, it became known as a “superfood” or “super grain” in more recent years—around the time that we became more aware of the harmful effects of gluten. [1]

Today, quinoa is readily available in your local grocery store and even in certain restaurants. If you’re making it on your own, you can either buy it pre-rinsed or rinse and soak it at home before cooking.

To cook quinoa, simply bring it to a boil with water (2 cups of water for every 1 cup of quinoa) and a little sea salt. The reduce the heat and cover. Once the water has completely evaporated, your quinoa is ready! Simply fluff it with a fork and enjoy!

I also like to add other foods to it, such as raisins, chopped apricots, walnuts, peas, steamed green beans, and more! (It makes an amazing pilaf!)

What Makes Quinoa So Healthy?

Now that you know a little more about what quinoa is and how it’s prepared, you’re likely curious about why it’s considered to be such a great superfood.

First, let’s begin by reviewing the nutrient composition of quinoa. Not only is quinoa incredibly rich in protein and fiber, but it’s also a great source of manganese, magnesium, phosphorus, copper, potassium, zinc, iron, copper, and B vitamins. It’s named a superfood for a reason!

In fact, due to its unique nutritional profile, a 2010 review stated that quinoa should be considered a functional food, given that it contains numerous vitamins, minerals, fatty acids, and antioxidants know to support human nutrition and protect cell membranes. [2]

Quinoa also contains all nine essential amino acids that aid in repairing your tissue and your ability to absorb the nutrients in your food. [3] That’s pretty incredible, right?

So, now let’s take a closer look how quinoa’s unique nutritional profile offers the many quinoa health benefits for which it’s so popular.

5 Quinoa Health Benefits

Here are five of the top quinoa health benefits you can look for when you eat it on a regular basis.

1. Contains significant amounts of fiber and protein

As we reviewed above, quinoa contains significant amounts of fiber and protein. In fact, one cup of quinoa contains 8.1 g of protein! That’s more than a large egg (6 g), a chicken wing (6.4 g), or a cup of brown rice (5.5 g)!

Because quinoa contains all nine essential amino acids, it’s considered to be a complete protein. Quinoa actually contains twice the amount of protein as common grains, such as wheat or corn. [4]

Quinoa is also rich in fiber, with one cup of quinoa containing 5.2 g of fiber, which is about one-fifth of the average daily requirement. But why does all of this matter?

Well, protein is known to be the building block for your muscles and even helps to regulate your blood pressure. Meanwhile, fiber not only helps manage your blood sugar levels but also supports digestion and even healthy weight management!

That’s a lot of power for one food, isn’t it? And we haven’t even discussed all of the trace minerals in quinoa that assist with your day-to-day functioning!

2. Doesn’t contain gluten

Another one of the top quinoa health benefits is that it’s gluten free.

This is important because while 1 percent of the U.S. population is estimated to have celiac disease, up to 6 percent of the population is estimated to have a gluten sensitivity. That means almost 23 million are negatively impacted by gluten! [5] But it may shock you to learn that gluten impacts even those who aren’t sensitive to it.

In fact, a 2009 study revealed that substituting alternative gluten-free grains such as quinoa in place of more traditional gluten-free foods such as rice. Amazingly, the researchers found that, thanks to its nutritional profile, consuming quinoa in place of the traditional gluten-free foods significantly increased their nutrient absorption.

The subjects doubled their intake of protein, increased their iron intake by almost 18-fold, and even increased their calcium intake from 0 mg to 182 mg. Moreover, they improved their B vitamin intakes as well! [6]

3. Contains anti-inflammatory and anti-viral properties

Next on our list of top quinoa health benefits? Believe it or not, quinoa has been shown to contain certain flavonoids known to fight both inflammation and viruses!

Specifically speaking, quinoa contains large amounts of quercetin, which is known to have anti-inflammatory and anti-viral properties.

In fact, according to a 2016 study, quercetin was found to be incredibly effective at inhibiting certain strains of influenza A in the early stage of the virus, including the moment of viral attachment, the time in which the virus enters the cells, and even during the viral-cell fusion point. [7]

Additionally, in a 2012 study on 60 participants, researchers found that supplementing with a 500 mg of quercetin and 250 mg of vitamin C significantly reduced both oxidative stress and inflammatory markers. [8]

Finally, a 2018 animal study revealed that consuming quinoa helped to reduced gut microbial imbalance, which is a critical factor for inflammatory bowel disease. The researchers surmised that, based on their findings, consuming quinoa may help support intestinal health. [9] Isn’t it incredible that one food could possibly help calm the inflammation connected to such a huge digestive concern?

4. Promotes satiety and can help cut back on between-meal snacking

Due to the high amount of fiber in quinoa, one of the best quinoa health benefits is its ability to promote satiety.

There are actually several studies connecting the consumption of fiber with a lower likelihood of obesity. And the connection is simple: Eating fiber helps you to feel full longer, which cuts down on your likelihood of overeating. [10]

Interestingly, one study compared the satiating effects of foods such as oat, buckwheat, and quinoa with more common wheat products, including rice. The researchers found that subjects reported greater satiety with oat, buckwheat, and quinoa. Furthermore, they ranked white bread as the least satisfying food, which left them feeling hungry sooner. [11]

5. Contains antioxidants known to fight chronic disease

Finally, when it comes to quinoa health benefits, one of my favorites is the fact that it contains disease-fighting antioxidants!

Not only does quinoa contain vitamin E, an antioxidant known to fight certain cancers and heart disease, but it’s also a great source of manganese.

Studies have shown that manganese is required by the body for proper brain development, maintain the health of your cells, and fight free radicals known to lead to many of today’s most common diseases. These diseases include everything from cancer to autoimmune disorders to cardiovascular and even neurodegenerative diseases! [12, 13]

Additionally, a 2014 study on 3,996 participants revealed that manganese levels were significantly lower in those with diabetes than in those without diabetes. This shows how vital manganese can be in the diet and is yet another reason why consuming quinoa on a regularly basis can support your overall health. [14]

Key Takeaways

Quinoa is a crop with edible seeds that’s consumed similarly to grains.
Some of the top quinoa health benefits include that it contains a significant amount of fiber and protein, is gluten free, contains anti-inflammatory and anti-viral properties, promotes satiety, and contains antioxidants.
The quinoa health benefits stem from its rich nutritional profile, including many vitamins and minerals, including certain health-promoting antioxidants.

Pilates for Anxiety and Stress Relief: How and Why It Works!

Have you ever tried practicing Pilates for anxiety and stress relief?

There’s actually a reason why I’m asking. Things are a bit chaotic right now, leaving us all unsure about what to expect from one moment to the next. And that’s likely leaving you feeling a bit overwhelmed, right?

I originally began going to my local Pilates studio to try to get in better shape, strengthen my core, improve my posture, and help relieve some mild back and hip pain. And while I achieved my goals, I was surprised at how much the breathwork helped to relieve my stress.

Now, anytime I’m feeling overwhelmed, I turn to Pilates for anxiety and stress relief. And, believe it or not, I’ve found it incredibly beneficial for not only reducing stress but also providing a nice energy boost. Today, after years of practice, I happy to report that I feel stronger and calmer than ever.

So, I decided to dig a bit deeper into how and why Pilates is so great at relieving stress and anxiety by speaking with my personal Pilates instructor, Heather Lewis, owner and founder of Maximum Pilates. Take a look at what she had to say below and learn all about using Pilates for anxiety and stress relief.

Using Pilates for Anxiety and Stress Relief

If you aren’t familiar with Pilates, it’s a low-impact workout that focuses on improving strengthening your core (your abdomen, hips, thighs pelvic floor, and back) while also promoting alignment and flexibility.

In fact, your core muscles are responsible for helping to keep you upright and actually help to prevent bodily injury.

Pilates is a progressive exercise that can be done at all fitness levels. So, you don’t have to be a ballerina or super athletic to begin reaping the benefits of this amazing workout.

It can be performed on a mat or with a machine called a reformer and often uses tools, such as rings, balls, and bars to assist with proper alignment. It combines deep breathing with stretching to promote both the health of both your mind and body.

Believe it or not, there’s actually quite a bit of scientific evidence that Pilates is a highly beneficial exercise. Not only is it gentle on your joints, but it also offers many health benefits for common concerns.

In fact, Pilates has been shown to improve sleep quality and significantly reduce anxiety, depression, and fatigue in postmenopausal women.

According to a 2019 study, 110 women aged 60 and over were divided into two groups—one group who participated in Pilates and another who didn’t. The researchers found that Pilates group experienced significant improvements in both sleep duration and disturbances.

Moreover, they also experience improvements in depression and substantial improvements in anxiety. Finally, the Pilates group also reported feeling less fatigued after completing the workouts. [1]

In another study, researchers examined the effects of Pilates on college students. They found that Pilates improved the students’ self-efficacy and sleep quality. Furthermore, it significantly improved their moods. [2]

Finally, in a 2013 study, researchers found that sedentary individuals who participated in a 12-week Pilates program experienced significant improvements in reported sleepiness and quality of life. [3]

A Q&A on How Pilates Benefits Your Health

So, given the incredible findings we reviewed above, I spoke with my Pilates instructor, Heather Lewis, to see if the studies line up with what she sees in her studio. Here’s what she had to say in relation to Pilates for anxiety and stress relief—and so much more!

Question: What are the biggest health benefits you’ve personally seen or experienced from doing Pilates?

Answer: I am continually inspired by the changes that occur when an individual becomes involved in mindful movement. In a general sense, this form of activity encourages an internal dialogue between the mind and the body.

Of course, it manifests in very personal ways for each of us. Usually, people begin to make subtle changes in their lifestyle choices. Most of my clients continue to be empowered to make better choices as they become aware of the mind-body connection.

It’s very rewarding to be witness to these quiet evolutions.

Question: What are some of these evolutions that you see?

Answer: Some great examples of lifestyle changes I’ve seen include:

Changes in diet
Changes in body silhouette or losing weight (which is always a favorite)
Greater posture awareness
Increased hydration
Awareness of physical proprioception and improved coordination
Pain relief—without surgery or drugs, which is a real game changer
Improved digestion
Better organ function
Improved breath awareness
Increased ability to manage stress
More interest in socialization

Question: What are your thoughts on using Pilates for anxiety and stress relief?

Answer: Joseph Pilates said “Movement heals.” I think that when people participate in Pilates, they feel empowered to make physical changes. And that nurtures the ability to make cognitive shifts, which enables them to decide what they can control and what they let go in life.

I always tell my clients, “When you come into the studio, leave all your problems outside the door. They will be waiting for you when you leave. And, at that point, you will have a clear head to better manage them.”

That being said, the supportive environment of the studio lends itself to discussion and feedback about all kinds of life issues as we move through classes.

Question: When it comes to using Pilates for anxiety and stress relief, are there any specific routines or moves you’d recommend?

Answer: The simplest one that comes to mind in this context would be the roll up. It is a basic study of flexion and extension along the spine.

Now, not everyone can perform the exercise in its ideal form, but there are many variations to make it easier, depending on your situation.

The idea is that you are massaging your spine as you roll up one vertebrae at a time from the floor.

So, you begin lying face up on the floor with your arms stretched overhead. Bring your straight arms in front of your shoulders and very slowly curl your head and shoulders off the floor and continue to roll up to a seated forward bend.

Remember to go slowly. The goal is the press your thighs against the mat to assist in slowly rolling up to a forward bend.

Next, reverse that by curling your tailbone towards your feet as you release one vertebrae at a time down into the floor until you are once again lying face-up on the floor. Once again, engage your thighs to assist you.

Conversely, you can begin it in a seated position and do a roll down, as shown in this video I’ve recorded for you.

If you’re looking for something a little less or more challenging, check out Heather’s variations in the video below. Here’s a quick overview of the different variations you can do:

Key Takeaways

Several scientific studies have shown that using Pilates for anxiety and stress relief is incredibly effective.
Specifically, Pilates has been shown to improve sleep quality and significantly reduce anxiety, depression, and fatigue in postmenopausal women.
The simplest stress-busting Pilates workout is centered around the roll up or roll down move.

Weight Loss, Lower Blood Pressure, and More: The 5 Surprising Benefits of Eating Pears

What if I told you that one common food could help offer protection against chronic disease, weight gain, and memory loss? Well, those are just a few of the benefits of eating pears!

That’s right—the very same pears that you’ve likely been eating your whole life are absolutely full of amazing health benefits. And they go far beyond being a fibrous food.

So, take a few moments to learn a bit more about this food readily available in every grocery store across the country and learn all about the nutritional benefits of pears.

What Makes Pears So Healthy?

Pears are notoriously rich in fiber, which is known to aid digestion and promote satiety, but they’re also full of health-promoting nutrients. In fact, did you know that pears are also a rich source of vitamin C, potassium, magnesium, vitamin K, and copper?

They’re also a good source of B vitamins, which are known to help support your body’s stress response. B vitamins are also required for every single metabolic process in your body—from your mood to your ability to absorb the nutrients from your food. [1, 2]

As we’ve previously discussed, the potassium contained in pears an actually help to balance the amount of sodium in your body while its vitamin C content supports your immune system along with the health of your bones, teeth, and even skin! [3, 4, 5]

Additionally, because pears are rich in copper, they can actually help to support your absorption of iron and, accordingly, your red blood cell production. This matters because your red blood cells carry oxygen throughout your body and also help to remove the carbon dioxide from your body. [6]

Finally, pears contain magnesium, which is known to have over 800 essential roles in your body, from regulating your blood pressure to managing your blood sugar. It’s also a co-factor in over 300 enzymes in your body.

In addition, up to 60 percent of the magnesium in your body is found in your bones, making this mineral absolutely critical for bone health.

As you can see, pears have a rich nutrient profile that offers many health benefits. So, let’s now learn more about some of the more surprising benefits of eating pears.

5 Surprising Benefits of Eating Pears

Here are some of the most interesting benefits of eating pears. See which ones surprise you!

1. Help fight and prevent chronic disease

Thanks to their vitamin C content, one of the greatest benefits of eating pears on a regular basis is that they help fight and prevent many chronic diseases. But how does that work?

Well, vitamin C is actually an antioxidant known to protect your body from free radicals, which are unstable atoms known to damage your cells.

When this damage occurs, it results in disease development and even accelerated aging. [7] Amazingly, vitamin C can actually neutralize free radicals by acting as an electron donor.

Amazingly, studies have shown that free radicals are linked to numerous chronic diseases, including heart disease, cancer, asthma, dementia, degenerative eye disease, diabetes, and more. [8]

2. Can help reduce risk of type 2 diabetes by 18%

Speaking of chronic diseases, did you know that one of the benefits of eating pears is that they can actually reduce your risk of developing type 2 diabetes? How incredible is that?

According to a 2017 meta-analysis of five independent studies, regular consumption of pears and apples was associated with an 18 percent reduction in the risk of developing type 2 diabetes. [9]

Moreover, the researchers found that with each apple or pear the participants consumed each week, their risk of developing type 2 diabetes decreased by 3 percent!

So, if you’re concerned about your blood sugar levels and type 2 diabetes risk, you may want to consider consuming at least one pear a week to take advantage of this incredible benefit.

3. Shown to support healthy weight management

As we discussed above, pears contain a large amount of fiber. And because fiber is very filling, consuming it promotes satiety and helps to cut down on in-between meal snacking.

Interestingly, studies have shown that one of the major benefits of eating pears is their ability to support healthy weight management.

In fact, according to one study, 411 women ages 30 to 50 were divided into three groups, with each group obtaining a unique dietary supplement: apples, pears, or oat cookies. Each group was instructed to eat their supplement three times each day for a period of 12 weeks.

After 12 weeks, the researchers found that those who ate either the apples or pears had lost 2.69 pounds—significantly more than the oat cookie group. [10]

4. Support brain health

Believe it or not, one of the great benefits of eating pears is that they support brain health. And, once again, it’s all due to the fact that pears have that rich nutrient profile we discussed.

In fact, you actually need the copper found in pears for a fully functioning central nervous system! Moreover, several studies have discovered a link between a copper deficiency and Alzheimer’s disease. [11] (Note: Just keep in mind that too much copper can actually deplete your levels of zinc, so monitor your intake.)

Additionally, a 2020 study found that eating more flavonol-rich foods, such as pears, is associated with a lower risk of developing Alzheimer’s disease. In fact, the higher the flavonol intake, the lower their risk of the disease! [12]

5. Shown to help reduce both blood pressure and cholesterol

With cardiovascular disease being such a leading cause of death in the U.S., here’s one fact you’ll want to know: One of the biggest benefits of eating pears is their ability to help reduce both blood pressure and cholesterol!

According to a 2019 study, 40 men and women between the ages of 45 and 65 consumed either two medium-sized pears or a calorie-matched control drink each day for 12 weeks. After the 12 weeks, the pear group saw an average of a 4-point reduction in systolic blood pressure and a 3-point reduction in pulse pressure. [13]

Pears are also high in pectin, which has been shown to lower cholesterol by as much as 7 percent in some studies. [14]

As you can see, there are numerous benefits to eating pears on a regular basis. From supporting brain health to weight management, it’s a great food to help ward off disease while keeping you satisfied throughout the day.

Key Takeaways

Pears are notoriously rich in fiber, but they’re also full of health-promoting nutrients such as vitamin C, potassium, magnesium, vitamin K, and copper.
Some of the surprising benefits of eating pears include fighting chronic disease development, lowering risk of type 2 diabetes, supporting healthy weight management, supporting brain health, and reducing blood pressure and cholesterol.