DHEA Benefits: What It Is, How It Works, and 7 FAQs

One of the most common topics I’m asked about is DHEA. Why? Well, it’s commonly believed that DHEA benefits those with adrenal fatigue.

In fact, DHEA has been marketed as the solution to adrenal fatigue by many physicians. Accordingly, you may be wondering if the supplement DHEA is the right solution to assist your body during times of stress. And it’s a valid question.

Unfortunately, the answer isn’t a simple yes or no and warrants further discussion. Remember, we are all unique with our own individual biochemistry, and adrenal fatigue is not a clear-cut condition. Instead, it’s a process—and where you are in that process dictates whether or not DHEA may offer relief.

So, let’s take a closer look at what DHEA is and how it works in your body. I’ll also answer some of the questions you’ve been asking about DHEA. Let’s dive in!

 

 

What is DHEA?

So, you’ve heard about DHEA, but do you know exactly what it is? DHEA is an acronym for dehydroepiandrosterone, an endogenous steroid hormone (meaning it’s naturally made in your body).

The thing that makes DHEA truly unique is that it can actually transform into different sex hormones, such as androgens and estrogens. It can even transform into cortisol during times of stress.

Now, we’re primed to think of cholesterol as something bad. But you may be surprised to learn that DHEA is actually made from cholesterol. Furthermore, it’s primarily produced in the outer layer of your adrenal glands, though it can also be produced in the sex organs.

DHEA can also be found in your brain and digestive tract. And you may be surprised to learn that your body began producing DHEA before you were even born.

That’s right—as a fetus, your adrenal glands produced more than 200 mg of DHEA each day. That’s almost 10 times the amount that adults produce! [1] It happens because the placenta calls for more DHEA production to support the development of the embryo. [2]

Interestingly, studies have found that serum levels of cortisol, DHEA, and other hormones drastically decrease during a baby’s first week of life. [3] The levels of DHEA remain low until you hit puberty, at which point they begin to rise once more.

DHEA levels usually peak in men between the ages of 20 and 30. Conversely, it peaks in women from ages 15 to 19. As a result, DHEA is typically significantly lower in women than in men starting at age 20.

Once the levels have peaked, the amount of DHEA in your body tends to decline each year. And research has shown that you can actually lose up to 80 percent of your DHEA by the time you’re 70 years old. [4]

In fact, DHEA levels in women in their mid-70s are typically 75 to 80 percent lower than those of women in their 30s, with age being the biggest factor. [5] Interestingly, prior to menopause, women get 50 to 75 percent of their estrogens and most of their androgens are through intracellular mechanisms from DHEA. [6]

But there’s more to the picture here. While age does account for a significant percentage of DHEA depletion, there’s also another culprit—and it’s one you encounter every single day: stress.

 

DHEA benefits - Dr. Pingel

 

How Stress Impacts DHEA

Take a moment to imagine baking cakes in your kitchen. You have purchased plenty of flour, sugar, and eggs, and you’ve practiced the perfect technique for baking the cakes. You are so good at it that people start demanding your cakes, so you decide to start a cake-making business and hire some employees to help out.

Imagine that your thyroid, progesterone, estrogen, and testosterone are your employees. They’re responsible for maintaining the supply of flour, taking orders, and performing customer service duties.

Meanwhile, cortisol is your demand. There are people placing orders and expecting well-made cakes. The hormones DHEA and pregnenolone are your supply (your flour, sugar, and eggs).

Now, as the demand for cakes increases, you require more supply (DHEA and pregnenolone) to keep up with the demand. This system works great for a while, and you fulfill all your orders and produce incredible-tasting cakes.

But before long, the demand for your cakes increases. As a result, you begin to run low on your supply. You’re now overworked, tired, frustrated, and just want to give up. Your employees (your thyroid, progesterone, estrogen, and testosterone) eventually quit (this is basically what happens during menopause and andropause), and you are left with a low supply of flour (DHEA) and demand that waxes and wanes.

This often results in increased cortisol (which causes anxiety and insomnia) and imbalanced hormones (which are linked to brain fog, weight gain, PMS, heavy menstrual periods, poor sex drive, and more).

As adrenal fatigue progresses , your DHEA drops, leaving your body without the tools it needs to synthesize any hormone. For women, these stages further impact the day-to-day function of your menstrual cycle, resulting in symptoms such as extreme fatigue, lack of motivation, hot flashes, excessive or lack of menstruation, mood swings, and disease development. Often, this is termed peri-menopause or menopause, but the underlying cause is actually your exhausted adrenal glands.

In men, low DHEA often results in low libido, energy, sleep, and even mental fogginess due to its impact on lowering testosterone.

Does any of this sound familiar? If so, you’ve probably found yourself wondering if the supplement DHEA benefits your health. Keep reading for more on DHEA benefits and get some answers to frequently asked questions about DHEA.

DHEA Benefits and More: 7 FAQs About DHEA

Here are seven FAQs on DHEA and the answers you’ve been searching for. 

1. What does DHEA do?

DHEA benefits the body by aiding in the production of sex hormones in both men and women. However, if you’re in a state of chronic stress, it may also convert to cortisol, resulting in further adrenal fatigue.

It is incredibly important to check your DHEA level against cortisol, estradiol, estrone, and testosterone prior to supplementing with DHEA. Otherwise, you can actually make the situation even worse!

DHEA is offered in supplement form and has been touted to improve bone health, improve depression, and even slow the aging process. [7, 8, 9] It’s also available in creams and sublingual lozenges.

2. How long does it take for DHEA to work?

If given at the appropriate time, DHEA benefits your body very quickly. In fact, you can feel results in as little as 10 days.

However, inappropriate dosing can cause some significant side effects, such as anxiety, agitation, sore or painful breasts, bloating, excessive menstrual bleeding, ovarian cysts, abnormal hair growth, cystic acne, and more. In addition, if you take too much during times of higher stress, you risk worsening adrenal fatigue.

3. How much DHEA should I take?

Dosages range from about 5 mg to 50 mg. Before taking DHEA, it’s important to speak with you doctor about your full history and also have a full physical and lab evaluation. These elements help to determine the right dose for you.

Many doctors will compound lower dosages of DHEA with other hormones to balance out the sex hormone production.

In men, testosterone often is offered when levels come back low. But keep in mind that DHEA is the precursor to testosterone.

As a result, it’s often a better solution to repair the problem of low DHEA first. This will help to repair the entire pathway and not simply focus on the end hormone, testosterone. Remember, always seek the cause!

4. Is DHEA safe?

Typically, supplementing with DHEA benefits those who need it. It’s well tolerated and generally safe when used appropriately. That said, I have seen detriments from inappropriate use. As a result, this is a supplement that should only be used under a physician’s guidance.

5. When is DHEA helpful?

There are certain situations in which DHEA benefits people more than others. Personally, I prescribe DHEA when levels are low, in conjunction with lower cortisol, estrogens, progesterone, and testosterone levels.

I don’t recommend taking DHEA if your cortisol levels are elevated or if you’re experiencing excessive sex hormone production, as it could make things worse! In those cases, I lean towards using adrenal-supporting herbs instead, such as ashwagandha, rhodiola, schisandra, and more.

6. Is DHEA a steroid?

Yes, DHEA is a steroid hormone and is synthesized from cholesterol. It is the precursor to other steroid hormones, such as estrogens, progesterone, and testosterone.

7. Will taking DHEA slow the effects of aging?

As we’ve previously discussed, studies have shown that excess cortisol is known to promote aging. [10] So, anytime you have excess cortisol along with depleting DHEA, the aging process will be accelerated.

Now, DHEA is commonly touted as the “youth hormone,” but is that really accurate? The truth is that there isn’t enough research to substantiate claims that taking DHEA can actually slow the effects of aging. That said, certain studies have found that taking DHEA can benefit everything from cognitive function to abdominal fat to insulin levels to bone health (including osteoarthritis). [11, 12, 13]


Key Takeaways

Easy Homemade Lactation Cookies Recipe

Being a new mom can be tough—especially if you’re trying to breastfeed and you’re experiencing a low milk supply. Frankly, nursing can be exhausting, and this is doubly true if you’re worried about giving your baby enough nutrition. Believe it or not, this Easy Homemade Lactation Cookies Recipe may just be the answer you’ve been searching for.

First, these cookies are loaded with healthy ingredients guaranteed to deliver the sustenance you need on days you’re running on low energy.

Second, the ingredients in this Easy Homemade Lactation Cookies Recipe were hand selected to help boost your milk supply while also serving as a great nutritious snack for your whole household!

So, just how do these cookies work? Well, this recipe contains rolled oats, brewer’s yeast, and flax seeds—all of which are great sources of the vitamins and minerals you needed to support your milk supply.

In fact, it’s so critical to get the nutrients you need while breastfeeding that your doctor likely told you to continue taking your prenatal vitamins during this time.

This is because getting a sufficient amount of nutrients will help you to produce higher quality breast milk for your baby. [1] But there’s more!

It’s actually very important to keep your nutritional intake steady while breastfeeding. And these cookies will help you do just that! They’re easy to grab and eat while caring for your little one and provide you with the assurance that you’re putting solid nutrition into your body.

Why is it so important to eat regularly while breastfeeding? Well, studies have shown that when mothers decreased their own consumption below 1,500 calories per day, their babies’ milk intake was reduced by an average of 15 percent. [2]

So, you can see how important it is to make sure you’re getting adequate nutrition during this important time. So why not treat yourself with these sweet chocolate chip cookies to not only stay energized but also support your milk supply?

 

Easy Homemade Lactation Cookies Recipe

Time: 20 minutes

Makes 18 to 20 cookies

 

Lactation cookies recipe - Dr. Pingel

 

Ingredients

3 cups gluten-free rolled oats

1⅓ cup Bob’s Red Mill gluten-free baking flour

¼ cup brewer’s yeast

⅓ cup ground flax seeds

1 teaspoon baking powder

½ teaspoon sea salt

½ teaspoon cinnamon

2 eggs

1 cup coconut oil, softened

⅔ cup maple syrup

½-¾ cups semi-sweet chocolate chips

 

Directions

1. Preheat the oven to 350 degrees F.

2. In a large bowl, mix together the oats, flour, yeast, flax seeds, baking powder, salt, and cinnamon.

½ teaspoon cinnamon

3. In a medium-sized bowl, mix together the remaining ingredients, except the chocolate chips.

4. Add the wet ingredients to the dry ingredients, mixing until well-combined. Fold in the chocolate chips.

Easy Homemade Lactation Cookies Recipe 1

5. Using an ice cream scoop, scoop the dough onto a greased baking sheet or onto a baking sheet lined with parchment paper. Bake for 12 minutes.

Lactation cookies recipe - Dr. Pingel

6. Allow to cool for 2 to 3 minutes before eating.

Lactation cookies recipe - Dr. Pingel

Lactation cookies recipe - Dr. Pingel

Easy Homemade Lactation Cookies Recipe

Print Recipe Pin Recipe
Total Time 20 minutes

Ingredients
  

  • 3 cups gluten-free rolled oats
  • 1 1/3 cup Bob’s Red Mill gluten-free baking flour
  • 1/4 cup brewer’s yeast
  • 1/3 cup ground flax seeds
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 tsp cinnamon
  • 2 eggs
  • 1 cup coconut oil, softened
  • 2/3 cup maple syrup
  • 1/2-3/4 cup semi-sweet chocolate chips

Instructions
 

  • Preheat the oven to 350 degrees F.
  • In a large bowl, mix together the oats, flour, yeast, flax seeds, baking powder, salt, and cinnamon.
  • In a medium-sized bowl, mix together the remaining ingredients, except the chocolate chips.
  • Add the wet ingredients to the dry ingredients, mixing until well-combined. Fold in the chocolate chips.
  • Using an ice cream scoop, scoop the dough onto a greased baking sheet or onto a baking sheet lined with parchment paper. Bake for 12 minutes.
  • Allow to cool for 2 to 3 minutes before eating.

Sodium and Your Health: 5 Facts You Need to Know

If you've ever had high blood pressure or have known someone who has, you've likely heard about the link between sodium and your health. And if you’ve ever discussed this link with your doctor, he or she has likely stressed the importance of lowering your sodium levels for your overall health and wellbeing.

Now, it’s true that high sodium intake from processed foods is a big issue here in the U.S. But you may be surprised to learn that sodium itself isn't all bad. You actually need it for different critical bodily functions, such as muscle contraction and proper hydration. And it's crucial for it to be in balance with other minerals!

Intrigued? Let’s dispel some common myths about sodium and take a look at both the good and bad parts of sodium consumption. You’ll leave knowing more about the relationship between sodium and your health—and exactly how it works in your body.

 

All About Sodium: What It Is and Why It Can Be a Problem

So, we hear a lot about sodium and your health in relation to heart health, but what exactly is it? Well, for starters, it’s a lot more than just your average table salt.

First, sodium is the principal electrolyte in your body’s fluids and is highly utilized for maintaining your blood volume, water balance, cell membrane function, and nerve conduction. It’s also essential for proper acid-base balance.

Sodium is also a naturally occurring mineral found in many whole foods. Your body obtains sodium via your food and drink and eliminates it via your sweat and urine. And when it’s consumed in proper amounts from whole foods, it not only typically presents as harmless, but it can actually play a very important role in your overall health!

It has become a large problem in our society due its abundance in processed foods—and that’s where we tend to consume the most of it. [1] That may come as a surprise, since, historically, there’s been a lot of focus on reducing our consumption of table salt.

So, where exactly does table salt come into play? Why is there such a focus on table salt and heart health?

Well, first, table salt isn’t straight sodium. Instead, it’s actually a combination of sodium and chloride, with sodium making up about 40 percent of the mixture. Second, this mixture isn’t usually required for your body to function properly. In fact, it can cause more harm than good. Your body was built maintain proper electrolyte balance (if you provide it with proper nutrition and water).

When it comes to your health, you need sodium—not sodium chloride—for optimal function. And here’s how it works:  Your kidneys actually are responsible for managing the amount of sodium in your body by adjusting the amount excreted in your urine. When sodium consumption and loss are not in balance, it affects your body.

Now, here’s where it gets interesting: Sodium and potassium must remain in balance. So, anytime you experience chronic stress or consume too much sodium, this balance can change.

It’s important to remember that the effect of stress on sodium and potassium levels is very important. Why? Well, cortisol can cause a decrease in potassium, which results in sodium retention.

If your kidneys aren’t able to release the excess sodium, it can build up in your blood. And this causes high blood pressure, putting you at risk of further health complications. Furthermore, if your sodium drops and your potassium becomes too high, it tends to result in heart arrhythmias and palpitations. This is why balance is critical!

Sodium and Your Health: 5 Facts You Need to Know 

As you can see, the link between sodium and your health is a very important one. But just in case you’ve been skimming this article (because, hey, we’ve all been guilty of doing that from time to time), here are five fast facts you need to know about sodium and your health.

Fact 1: You’ve likely been consuming too much sodium your entire life.

Think back as far as you can remember. Yep, it’s highly likely that your diet has contained too much sodium for that long. Approximately 90% of Americans age 2 and older consume too much sodium.

How much? Well, according to scientific reports, Americans aged 2 and older consume, on average, about 38 percent more sodium than the recommended daily amount (2,300 mg). That percentage is estimated to be even higher for children aged 2 to 13.

Now, keep in mind that everyone’s individual requirements vary, but that’s still an incredibly large amount of sodium. [2]

Moreover, the report also revealed that 86 percent of adults diagnosed with high blood pressure still consume more than the daily recommended amount. Now, it’s important to note that the high blood pressure may not be caused solely by high sodium intake. Instead, it could be due to stress.

Regardless, it seems we have a major sodium habit, right? But where is it coming from? I’m so glad you asked ….

Fact 2: Processed foods are the No. 1 source of sodium in America.

Americans get more sodium from processed foods than from any other source—including table salt! In fact, more than 70 percent of the sodium we consume comes from processed foods (foods that have been altered from their original form) and restaurant foods. [3]

The link here between sodium and your health is hard to ignore, isn’t it? If we simply switched our processed foods for whole foods and drank optimal amounts of water, much of our excess sodium intake would likely be resolved. It really is that straightforward.

 

Sodium and your health - Dr. Pingel

 

Fact 3: Eating more potassium helps to counteract the effect of sodium.

Just as most Americans are consuming too much sodium, they’re also not consuming enough potassium. And that brings us to the third fact about sodium and your health. Since potassium has been shown to help your body remove excess sodium, it makes sense why high blood pressure and cardiovascular disease are so prevalent these days, right? [4]

So, how can you consume more food-based potassium? Well, the best way to start is by eating more nutritious, plant-based foods that are also rich in this vital mineral. These foods include tomatoes, potatoes (both white and sweet), leafy greens, avocados, and beans. [5]

Fact 4: Not all sodium is bad.

When it comes to sodium and your health, you must remember that naturally occurring sodium is good! That’s right—just as I stated above, your body actually needs sodium to function properly. Without it, you can’t perform everyday functions. And if you’re in the throes of adrenal fatigue, you may actually need more sodium!

Why? Well, adrenal fatigue depletes your body’s nutrient supply. And it specifically impacts your sodium levels because your cortisol output regulates the sodium in your body. In fact, people with later stages of adrenal fatigue often crave salt due to low sodium levels in their body.

So, as you can imagine, if someone with severe adrenal fatigue lowered their sodium intake, it could cause great harm to their health! In fact, studies have shown that a shift in sodium intake as little as 20 mEq significantly affects adrenal gland function. [6] (To put this in perspective, there are 1,000 mEq, or milliequivalent, in a single mL, or milliliter.)

Unfortunately, as with all health matters, things aren’t usually cut-and-dry. It’s important to remember that your sodium requirement is as unique as your individual biochemistry.

Fact 5: Incorporating other herbs can help to lower your salt intake.

If you’ve dropped processed foods but you’re looking to lower your sodium intake even further, you can replace your salt with other delicious herbs and spices. There are many options available to add incredible flavor to your foods.

Some of my favorite herbs and spices include: thyme, marjoram, garam masala, turmeric, cumin, chile powder, cayenne, basil, oregano, fennel seed, and cardamom. Each has a unique flavor profile that will take your meals to the next level and help you cut down on the salt you add to your foods.

What’s more is that each of these herbs and spices come with a myriad of health benefits. For example, turmeric has been shown to contain anti-inflammatory properties and help reduce pain. [7] Meanwhile, oregano is known to support immunity and even help to fight viruses. [8]

 

The key thing to remember about sodium and your health is that your individual requirements are unique. If you’re concerned about your sodium intake, speak with your physician and share your findings from this article with him or her. Make sure to discuss the amount of both sodium and potassium you should be consuming so that you can set yourself up for your best possible health.

 

Key Takeaways

7 Nutritional Benefits of Walnuts: How They Boost Mood, Memory, and More!

Anytime I need a quick and easy source of protein, I tap into the nutritional benefits of walnuts. Not only are they incredibly delicious raw or roasted, but they’re so easy to incorporate into your diet. You can put them on top of simple meals such as oatmeal, salads, and dairy-free yogurts or even just eat a few as a snack.

But aside from their flavor and ease of use, the nutritional benefits of walnuts are simply incredible. From supporting brain health to keeping your waistline in check, walnuts are one of the healthiest and overall best sources of protein you can find!

So, let’s dive in and learn all about walnuts—what makes them so nutritious, all the benefits you can expect from eating them regularly, and some great recipes with walnuts that you can try out!

 

What Makes Walnuts So Healthy?

You may be surprised to learn that walnuts have long been revered for their nutrient profile. First, walnuts contain essential fatty acids known as omega-3 fatty acids, which are linked to slower aging and lower systemic inflammation. [1]

Additionally, consuming omega-3s has been show to improve symptoms of anxiety and depression. According to a 2018 meta-analysis on more than 1,200 participants, the more omega-3s people consumed, the greater the impact they had on symptoms of anxiety. [2]

Walnuts are also rich in protein and fiber as well as many vitamins and minerals such as calcium, iron, manganese, copper, magnesium, and vitamin E. Moreover, walnuts are one of the greatest sources of polyphenols, the beneficial plant-based micronutrients responsible for walnuts’ antioxidant power.

This is important because the main polyphenol in walnuts is known to contain anti-inflammatory properties, promote healthy gut bacteria, and even offer protective properties against everything from cancer to cardiovascular disease to neurodegenerative diseases. [3] Pretty incredible, right?

Now that you have a better idea of their nutrient profile, let’s discuss the various nutritional benefits of walnuts.

7 Nutritional Benefits of Walnuts

Here are seven of the top nutritional benefits of walnuts, from supporting heart health to improving your memory!

1. Rich in antioxidants

First, as we discussed above, thanks to their role as a rich source of polyphenols, walnuts are also a great source of antioxidants. Why is this one of the important nutritional benefits of walnuts? Well, antioxidants are the compounds in your body that fight free radicals, which are known to promote many of the chronic diseases we’re experiencing today.

According to a 2012 scientific article published in Food & Function Journal, walnuts have the highest free and total polyphenols of all nuts. And this remains true whether they’re raw or roasted.

Furthermore, studies have shown that polyphenol antioxidants promote health by binding to lipoproteins, an action that inhibits the harmful oxidative process that leads to plaque buildup in the walls of your arteries. [4]

2. Associated with lower rates of heart attack

Another one of the incredible nutritional benefits of walnuts is their ability help lower the risk of heart attacks. But how do they do that?

First, consuming antioxidant-rich nuts such as walnuts has been shown to improve triglycerides and support endothelial function, two major cardiovascular disease risk factors. [5]

Second, the fatty acids in walnuts have been shown to protect microglial cells from inflammation. Microglial cells are certain types of cells located in your central nervous system that are responsible for removing damaged neurons and infections from your body.

Interestingly, in animal studies, scientists have found that those with heart disease have higher microglial activation in their brains than those who don’t have heart disease. [6]

In other human studies, researchers have found that consuming walnuts is associated with lower rates of heart attacks due to their potential to help restore normal heart rhythm and conduction. [7]

3. Linked to longer lifespan

Perhaps one of the most promising nutritional benefits of walnuts is that consuming them has been linked to overall lower disease risk and, as a result, longer lifespan.

First, it’s well-established that aging is considered one of the major risk factors for developing chronic diseases. This is largely due to the body losing its ability to effectively respond to stress stimuli, which results in cellular damage and, ultimately, disease.

Fortunately, consuming antioxidant-rich nuts such as walnuts has been shown to have some protective properties against the aging process.

In fact, according to a 2010 study, eating a diet rich in the omega-3s found in walnuts actually helped to slow telomere shortening. But even more interesting? Those who didn’t consume enough omega-3s were likely to experience telomere shortening at an accelerated rate. [8]

In addition, according to a 2019 review, consuming antioxidant rich nuts helped to prevent or delay age-related diseases in people aged 55 years and older. The researchers specifically stated that increasing consumption of antioxidant-rich nuts “clearly impacts many risk factors related to aging and can extend health span and lifespan.” [9]

4. Supports healthy weight management

One of the common concerns about consuming nuts is the fact that they can be associate with weight gain. That’s why one of the most popular nutritional benefits of walnuts is its positive effect on weight management.

In a 2017 study, researchers randomly assigned overweight and obese men and women to either a standard reduced-calorie diet or a walnut-enriched reduced-calorie diet. While both groups reduced their body weight, body mass index, and waist circumference, the walnut-enriched group also saw improved cholesterol and blood pressure levels after six months. [10]

Moreover, in a different 2017 study on 293 participants, researchers discovered that consuming 30 grams of walnuts each day had positive effects on weight loss.

In fact, in comparison to other dietary measures, those who consumed the walnuts daily not only achieved the greatest weight loss after three months, but they also reported significant improvements in healthy food choices and eating less junk food. In addition, those who consumed walnuts were more successful at maintaining their weight loss at the one-year mark. [11]

5. May boost mood

If you’ve ever had a stressful day that’s impacted your mood, you’ll want to pay special attention to this nutritional benefit: Eating walnuts may actually help boost your mood!

According to a 2016 study, college males who regularly consumed walnuts reported improved moods, on average, by 27.49 percent. [12]

Specifically, the researchers believed that the effects may come from the neuroprotective compounds found in walnuts. These include vitamin E, folate, melatonin and multiple polyphenols. [13]

6. Supports gut health

As we’ve discussed before, I have a history of digestive difficulties. And that’s why one of my personal favorite nutritional benefits of walnuts is their ability support gut health. It’s one of the reasons I like to toss some walnuts on many of my foods and even use them as a base in some homemade sauces.

But how do walnuts support gut health? Well, according to a 2018 study, eating walnuts is linked in an increase in beneficial bacteria within the gut. [14]

When the researchers studied the effects of consuming walnuts on 194 healthy adults, they discovered that daily consumption 43 grams of walnuts for eight weeks significantly enhanced probiotic- and butyric acid-producing bacteria in their gut microbiome.

7. Can help improve memory

Finally, you may not be surprised to learn that one of the great nutritional benefits of walnuts is their ability help boost memory. After all, have you ever noticed how walnuts are shaped like a brain? It’s really pretty fascinating when you think about it. And research backs this link.

According to a 2012 study, polyphenol-rich foods have been positively associated with improved cognitive function in the elderly population. Specifically, the researchers found that walnut consumption was associated with improved working memory (also known as short-term memory). [15]

It’s also important to note that the quality of your working memory is also important for proper reasoning and decision-making skills.

 

Nutritional benefits of walnuts - Dr. Pingel

 

As you can see, there are many nutritional benefits of walnuts that you can tap into just by consuming them on a regular basis. If you’re looking for some specific recipes featuring walnuts, try out any of these:

You’re sure to love these flavorful and healthy dishes. Here’s to your health!

 

Key Takeaways

Blueberry Vanilla Quinoa Bowl

Quinoa for breakfast? Don’t let the idea scare you away. This Blueberry Vanilla Quinoa Bowl, which is excerpted from The Total Health Turnaround Program, is just as good as—if not better than—your typical breakfast oatmeal.

Quinoa is a health food powerhouse. First, it contains eight essential amino acids, making it a complete protein. [1] Second, it actually has twice the amount of protein as oatmeal! Third, it’s rich in many nutrients as well as fiber, which is known to promote digestive health. How incredible is that?

Finally, since it’s gluten-free, quinoa is a great grain option for those who have a gluten intolerance.

Refreshing, warm, and sweet, this Blueberry Vanilla Quinoa Bowl will help you start your day off right and give you a whole new love for quinoa. So, keep reading to get the recipe that’s guaranteed to become one of your favorite go-to breakfasts.

 

Blueberry Vanilla Quinoa Bowl

Time: 20 minutes

Serves: 2

 

Ingredients

1 cup quinoa

1 cup nut milk of choice

2 tablespoons nut butter of choice

1-2 tablespoons maple syrup

1 tablespoon chia seeds

2 teaspoons cinnamon

2 teaspoons non-alcoholic vanilla

 

Toppings:

Blueberries, to taste

Sliced strawberries, to taste

Sliced bananas, to taste

Desiccated coconut, to taste

 

Directions

1. Cook the quinoa according to package instructions. Set aside.

2. In a high-powered blender, put the remaining ingredients and blend until well-combined, adding more nut milk as needed.

3. Equally distribute the quinoa to small bowls and pour the milk mixture over top.

4. Top with the blueberries, sliced fruit, and desiccated coconut. Serve immediately.

Blueberry vanilla quinoa bowl - Dr. Pingel

Blueberry Vanilla Quinoa Bowl 2

Blueberry Vanilla Quinoa Bowl

Print Recipe Pin Recipe
Total Time 20 minutes
Servings 2

Ingredients
  

  • 1 cup quinoa
  • 1 cup nut milk of choice
  • 1 tbsp nut butter of choice
  • 1-2 tbsp maple syrup
  • 1 tbsp chia seeds
  • 1 tsp cinnamon
  • 2 tsp non-alcoholic vanilla

Toppings

  • Blueberries, to taste
  • Sliced strawberries, to taste
  • Sliced bananas, to taste
  • Desiccated coconut, to taste

Instructions
 

  • Cook the quinoa according to package instructions. Set aside.
  • In a high-powered blender, put the remaining ingredients and blend until well-combined, adding more nut milk as needed.
  • Equally distribute the quinoa to small bowls and pour the milk mixture over top.
  • Top with the blueberries, sliced fruit, and desiccated coconut. Serve immediately.

The Importance of De-stressing (Why You Should Take a Day Off)

There’s something we need to discuss, and it simply can’t wait any longer: You need to take a break! That’s right—I’m officially giving you a “prescription” to take a time-out for yourself. Why? Well, life is full of stress, and de-stressing is absolutely critical for your health. And what better way to de-stress than to allow yourself a break?

Sounds simple, but it’s actually not so easy, is it? We’re all so used to being on-the-go that it can be quite difficult to calm both your body and your mind in order to actually tap into the health benefits of de-stressing.

We’ll review why it’s so important for your health to take time to de-stress as well as some of the best ways to de-stress—including taking time off work! (That’s probably one of the best directives you’ve received from a doctor to date, right?) So, let’s jump in and give you all the tools you need to take a much-deserved break for your health.

 

The Importance of De-stressing

We’ve discussed before how the unrelenting stress in your daily life—the very stress to which you’ve likely become so accustomed—can result in experiencing chronic stress. And chronic stress is nothing to shrug off; after all, it is the No. 1 leading cause of adrenal fatigue and many of the major health conditions and diseases that plague Americans today.

This is why de-stressing is so important: In order to prevent and possibly even reverse disease processes, you must first learn how to address the never-ending daily stress in your life. You must learn how to calm down your body so that your adrenal glands aren’t constantly releasing high amounts cortisol (aka “the stress hormone”).

So, what stress am I talking about? It’s that constant pinging of your smartphone or email. It’s in managing complex relationships in your life with your partner, kids, aging parents, or more demanding friendships.

It’s the pressure to meet your deadlines or manage your complex boss at work. It’s even in the processed foods you eat in order to keep up with your busy life or the mounting bills that need to be paid.

Whatever your situation, we’re all on-the-go more now than ever. Do you sometimes feel like you’re a hamster running in a wheel with no end in sight? If so, you’re definitely in need of de-stressing.

 

 

The Benefits of De-stressing

The amazing thing about finding ways to de-stress is that it not only helps to prevent damage to your body, but it also has some pretty powerful benefits to existing concerns.

For example, did you know that de-stressing has been found to not only help calm anxiety but also aid in both pain and weight management? Pretty incredible, right? Let’s take a closer look at each of these.

1. Helps relieve anxiety.

This benefit isn’t too surprising, right? If you think back to the last time you spent some time de-stressing, odds are pretty high that thoughts of stress and anxiety don’t pop to mind. And that’s because relaxation has a pretty powerful anti-anxiety effect.

According to a meta-analysis of 27 studies, researchers found that relaxation techniques were very effective in decreasing anxiety. Interestingly, they discovered that repeating the techniques frequently over a long period of time at home produced the greatest results. [1]

2. Aids pain management

Believe it or not, chronic stress often leads to a very common complaint: pain. This pain can surface as anything from headaches and/or migraines to mild body aches to chronic fatigue syndrome and more.

Fortunately, there’s evidence that de-stressing via relaxation can help reduce both acute and chronic pain.

According to a 2010 review, muscle relaxation helped to reduce pain in those with chronic low back pain and pregnancy-related pain. Relaxation was also found to help significantly reduce pain associated with both osteoarthritis and rheumatoid arthritis.

Meanwhile, practicing mindfulness (or being present in the moment) improved physical and psychological pain—results that remained for up to 15 months! Moreover, it was shown to help reduce pain, depression, and anxiety in fibromyalgia sufferers. [2]

3. Supports healthy weight management.

Did you know that taking time to de-stress can actually help to support both weight loss and weight maintenance goals? Sounds too good to be true, right? Well, I have great news for you: It isn’t!

While increased stress has been positively linked to weight gain, the opposite is true as well: De-stressing can actually support healthy weight management. Let’s take a look at how this works, according to the science.

First, a 2017 study on 39 adults revealed that chronic stress is linked with weight gain. The researchers found that those with higher cortisol levels also displayed higher levels of the hormones responsible for making you feel hungry. They also discovered that higher cortisol, insulin, and chronic stress were predictive of future weight gain.

In fact, the participants with greater chronic stress gained more than twice as much weight in a six-month period than those with less chronic stress. The researchers stated that the average weight gain in stressed individuals was 7.8 pounds. [3]

In another study, published in 2018, researchers assessed the impact of a stress management program on weight loss, depression, anxiety, and stress. The researchers followed 45 adults with obesity who were divided into two groups: 22 people followed the stress management program while 23 served as the control group with no intervention.

The stress management program lasted for eight weeks and was comprised of deep breathing, relaxation, guided visualization, and nutrition/dietary education.

Amazingly, the researchers found that those who completed in the stress management program experienced a significantly larger reduction in BMI than the control group. In fact, on average, the stress management group’s BMI was reduced by an extra 43.8 percent! They also displayed improved depression and anxiety scores and better overall health. [4]

As you can see, there are numerous reasons to take some time to yourself and de-stress. But where do you start? Keep reading for some of the best (and easiest) ways to de-stress.

The Best Ways to De-stress

Here are four of the top ways you can begin de-stressing.

1. Meditate.

If you find that you’re having a hard time “unplugging” from the daily grind, take a few moments to try meditation. It takes a little practice to try to turn your mind off, but, once you get the hang of it, meditating is a really great way to begin de-stressing.

Start by finding a quiet spot where you won’t be interrupted. This can be outdoors in nature or in a quiet nook in your home. You can even post a note outside your office door that you don’t want to be disturbed for a few minutes.

Next, take a few deep breaths to help you calm both your mind and body. By taking a few deep breaths, you’re actually telling your brain it’s time to slow down and relax. Amazingly, your brain then communicates this message to the rest of your body. [5]

If you need some help getting the hang of meditation, check out my article that walks you through the three easy steps for beginners. You’ll be a pro in no time!

2. Seek social support.

Sometimes what you need is the support of someone who understands. Simply sharing your feelings or what’s overwhelming you with someone else can be a huge relief.

In fact, studies have shown that, due to its positive effects on stress, social support impacts life expectancy just as much as the effects of obesity, smoking, high blood pressure, and even physical activity! [6]

Wondering just how impactful this support can be? Well, a recent study revealed that people with strong friendships have a 50-percent increase in survival rate, compared to those without strong social support. [7]

You can learn more about all the benefits of having solid friendships and even the stress-relieving benefits of being there for others by clicking here.

3. Get creative.

If you’re already incorporating the last two de-stressing tips but want to take it a step further, consider letting your creative side shine.

According to a 2018 review of 37 studies, researchers found that participating in one of four creative arts therapies significantly reduced stress in participants. The four categories included: art, music, dance/movement, and drama. Several of the studies reported reductions in cortisol levels, improved sleep, and even improved coping skills for stress. [8]

For more information on how certain creative outlets, such as dancing and playing music, can help to lower your stress, check out my article on 5 Fun Ways to Reduce Stress.

4. Take a vacation from work.

Stepping away from work and simply changing your environment for one day can help you to de-stress. That’s not really surprising, is it? After all, work-related stress is on the rise, with 40 percent of workers classifying their jobs as “very or extremely stressful.” [9]

Plus, one study showed that high amounts of work-related stress is associated with poorer health and increased likelihood of experiencing anxiety, depression, and fatigue. [10] All the more reason to take a break, right?

But what can you expect when you take a day (or two) off? Well, according to a recent survey, 68 percent of American workers reported having a more positive mood after taking a vacation from work.

Meanwhile, 57 percent reported returning to work with more motivation and less stress. Finally 58 percent reported feeling more productive, while 55 percent said their work quality improved. [11]

But what health benefits can you expect from taking time off work? Take a look at the graphic below for some interesting ways taking a few days away from your job can benefit your health.

 

Destressing - Dr. Pingel

 

Fortunately, you don’t need to play a five-star resort vacation to tap into these incredible benefits. You can simply do something you enjoy, such as reading, spending time with family or friends, or watching TV. Just find something that brings you joy and aids in de-stressing.

After taking some time for yourself for a day or two, you may find that you feel refreshed and like yourself again. And what better gift can you give yourself than that?

 

Key Takeaways

 

For more information on the importance of de-stressing, check out The Total Health Turnaround Program.