Stress and Weight Gain: The Unabashed Truth About This Shocking Link!

Today we’re going to talk about a topic that I’m commonly asked about but have yet to really address: stress and weight gain.

If you’re like most people, when you think of weight gain, two factors probably immediately jump to mind—eating a poor, innutritious, calorie-rich diet or simply lacking exercise. And that’s fair because research (and common sense) has shown that both of these factors are major components of the weight gain equation.

But the truth is that we’re missing a major component there—and that’s how stress not only hinders your ability to lose weight but actually promotes weight gain!

It’s not something you regularly hear about, but it’s backed by years of scientific research, and it’s something I’ve seen as a physician over and over again.

In fact, it’s one of the major reasons so many of the people who’ve completed my program (which targets supporting your body’s stress management) have lost a significant amount of weight!

So, let’s lift the veil and really break down the relationship between stress and weight gain, including how they’re linked, why stress impacts your weight, and what you can do about it!

 

The Undeniable Link Between Stress and Weight Gain

In order to understand the link between stress and weight gain, we must first look at the data and what’s been happening in the last few decades.

It’s no secret that obesity and weight gain are now common issues in the U.S. But I have a shocking truth to reveal. According to a CDC report published in 2018, 71.6 percent of all American adults aged 20 and over are either overweight or obese. [1]

If that seems like an extraordinarily high number, that’s because it is! And, according to trends, that number will only get higher if we don’t do something about it. If you look back to recent history, from 1988 to 1994, 58.4 percent of American adults were considered overweight or obese. [2]

That means that in a span of 26 years, our rates of obesity and unhealthy weight gain have risen by approximately 13 percent. At that rate, within the next 25 years, we could see that number climb to almost 85 percent!

Now, it would be easily to simply blame consumption of processed foods and the ease and availability of fast foods as the major culprit. And, once again, you wouldn’t necessarily be wrong. And the same holds true for lack of exercise and regular movement.

But in simply looking to those two elements, we’re missing the big picture. What has caused us to just turn to consuming these unhealthy foods and turn away from healthy movement that we know makes us feel good? Stress!

Our Rising Rates of Stress

In today’s society, stress has simply taken over. I’ve mentioned before that with our incredibly busy lives, we’ve become accustomed to a state of chronic stress. In fact, you’re likely so used to it by now that you don’t even realize you’re under stress until it simply becomes too much to bear.

How stressed are we? Well, let’s take a quick look at some of the facts again: [3]

This is happening because our bodies weren’t built to handle constant stress over long periods of time. And, as a result, we’re seeing the physical effects.

We’ve talked about how stress is linked to:

We’ve even recently discussed how scientists are discovering a link between chronic stress and increased risk of mortality from COVID-19! So, is it really any wonder why stress and weight gain are linked as well?

As you may recall, your adrenal glands function as your body’s “control center,” and are designed to help manage the physical effects of stress. The problem is that they are only supposed to handle short-term bouts of stress and relax once the stressor has been eliminated.

But when you’re dealing with constant stressors, such as your relationships, job demands, finances, etc., your adrenal glands go into overdrive to try to help your body adapt so that it can keep functioning.

Inevitably, they can no longer keep up and become fatigued. And that, my friend, is when you begin to see the physical effects of chronic stress and the resulting adrenal fatigue.

At this point, cortisol (“the stress hormone”) is high due to the constant stimulation of your adrenal glands. In fact, a 2017 meta-analysis revealed that perceived chronic stress is associated with a 22 percent increase in cortisol concentration tested via patients’ hair. [4]

Now, when cortisol is high, your insulin levels can also increase, which causes low blood sugar and an onslaught of cravings for the high-calorie, sugar-filled foods known to cause weight gain.

Conversely, over time, this increased insulin can develop into the opposite situation: insulin-resistant diabetes. And, as you may know, diabetes increases your risk of weight gain as well! You simply cannot win with chronic stress!

Stress and Weight Gain: A Look at the Data

So, at this point, we understand how stress causes weight gain. But just how big of a factor is it? The data will surprise you ….

According to a 2015 study, higher levels of stress can cause you to gain an extra 11 pounds per year! [5] Think about that for a minute. No dietary changes. No exercise changes. Just one factor—heightened stress—can make you 11 pounds heavier.

 

Stress and weight gain - Dr. Pingel

 

Moreover, several studies have shown that psychological stress, specifically, is linked to a type of much-dreaded belly fat known as visceral fat. [6, 7]

This fat is more dangerous than the subcutaneous fat that appears just under the skin because it’s stored within your abdominal cavity and can collect around your organs and cause dangerous inflammation.

Additionally, further studies have revealed that increased sympathetic activity may occur in people before they become overweight or obese! In fact, studies have shown that elevated heart rate associated with stress and anxiety were directly related to becoming overweight or obese in hypertensive patients. [8]

And other studies have revealed that males who weren’t obese but had elevated levels of norepinephrine in their blood gained more weight over five years than those whose levels weren’t elevated. [9]

This is important because norepinephrine is a hormone released by your adrenal glands in response to stress. Along with other hormones, it’s responsible for increasing your heart rate, blood pressure, and blood sugar levels to provide your body with the energy it needs to respond to the stressor.

So, as you can see, it’s easy to see the clear link between stress and weight gain. But the real question here lies in what you can do about it. After all, with our modern lives, it’s not really feasible to simply just cut back on stress, right?

Keep reading for ways you can help mitigate the relationship between stress and weight gain.

4 Steps to Fighting the Stress and Weight Gain Connection

If you’re looking to decrease the impact of stress on your weight, the best place to start is by following a protocol designed to support your body’s stress response and combat adrenal fatigue. Here are the four steps I recommend to get started and help set up your body for health.

1. Eat a whole-foods plant-based diet.

Supporting your body’s stress response to minimize the impact of stress and weight gain begins with addressing your nutrition. The best way to do that is by eating a well-rounded, plant-based diet full of nutrients to support your adrenal glands.

Studies have shown that eating a nutrient-rich diet supports your body’s ability to adapt to stress and even helps to minimize the effects of stress. [10]

For the most impact, these whole foods should make up at least 75 percent of your plate. They should include plenty of vegetables, fruits, healthy fats, gluten-free grains, and lean proteins. For a more complete list, along with which foods you should avoid for optimal adrenal health, click here.

2. Take adrenal-supporting herbs and supplements.

Here are some of the top herbs and supplements to include in your regimen if you’re looking to mitigate the link between stress and weight gain:

For more top herbs and supplements that support adrenal health and the body’s stress response, click here.

3. Incorporate calming exercises.

Some of the top exercises known to decrease stress include:

4. Be mindful of the mind-body connection.

Because psychological stress is such a huge factor in physiological stress, it’s absolutely critical to be mindful of how your state of mind and emotions impact your physical health.

Practicing stress-relieving techniques such as meditating and journaling can go a long way in relieving some of the psychological stress you face. In fact, numerous studies have shown that journaling is an effect tool for stress management. [19]

You can also practice saying positive affirmations or making lists of the positive things in your life.

 

As you can see, there are many ways you can lessen the impact of the stress and weight gain connection. If you’re looking for more details on how to get started, you can check out the Total Health Turnaround Program, which provides a 30-day plan, recipes, and more—all of which are designed to take out the guesswork!

 

Key Takeaways

What is SIBO? 6 FAQs You Should Read Today!

We’ve talked about the importance of healthy gut bacteria, and how there’s good bacteria and bad bacteria. But what happens if you have too much bad bacteria, particularly in your small intestine, known as small intestinal bacterial overgrowth (SIBO)?

The scary truth of the matter is that SIBO is grossly under diagnosed, yet it’s responsible for many of the common digestive complaints we see today.

Let’s discuss some of the top questions about SIBO and uncover some of the reasons why it’s so under diagnosed, review the top symptoms, and more!

 

6 SIBO FAQs

Here are six of the most frequently asked questions about SIBO.

1. What is SIBO?

SIBO, or small intestinal bacterial overgrowth, is simply having an excessive amount of bacteria in your small intestine. It occurs where there’s a disruption to the mechanisms that control the amount of bacterial allowed in your small intestine.

You see, your small intestine is highly regulated, so it’s sensitive to any changes such as bacterial overgrowth, which, in turn, produces symptoms.

2. What Causes SIBO?

Now, any disturbance in your gut immune function or any abnormality in your GI tract can increase your likelihood of developing SIBO. [1] These include:

As you can see, anything that impacts your GI system can also impact your small intestine and potentially cause SIBO.

3. What Are the Top Symptoms of SIBO?

At this point, you’re likely wondering how to spot signs of SIBO, especially if you have any of the potential causes listed above.

Here are the most common symptoms: [2]

4. Why is SIBO So Under diagnosed?

SIBO was originally believed to impact only a limited number of people. But more recent findings have shown that this condition is far more prevalent.

In fact, scientific studies have found that up to 20 percent of healthy, asymptomatic people may actually have SIBO! [3] But the lack of symptoms isn’t the only reason it's under diagnosed.

SIBO symptoms are very closely related to another very common condition: IBS. In fact, studies have found that many IBS symptoms actually mimic the symptoms of SIBO.

For example, one study found that out of 202 patients, almost 80 percent met the criteria for an IBS diagnosis but also showed test results suggesting they actually had SIBO! [4]

Meanwhile, another double-blind study confirmed this finding. The researchers revealed that while only 20 percent of healthy volunteers showed test results indicating they had SIBO, that number jumped to 84 percent for those who also met the criteria for IBS! [5]

With IBS affecting 11 percent of the world’s population, it’s easy to see how the similar symptoms of SIBO could easily be mistaken for it. Between this factor and the fact that up to 20 percent of those with SIBO display no symptoms, it's easy to see why it's under diagnosed.

 

SIBO - Dr. Pingel

 

5. How is SIBO Diagnosed?

SIBO is officially diagnosed by a breath test in your doctor’s office. This test is known as the Lactulose Breath Test and assess the function of bacteria in your gastrointestinal (GI) system.

When the bacteria in your GI system digest food, a gas is produced. And this gas travels through your blood stream and into your lungs. Specifically, the Lactulose Breath Test assesses the levels of hydrogen and methane you exhale. The higher these gasses, the more likely you have SIBO. [6]

6. What Can I Do to Help Improve SIBO?

Due to the facts that IBS and SIBO symptoms are so closely related and IBS is a well-known stress-induced syndrome, focusing on a diet that supports your body’s stress response may very well support the health of your small intestine.

Fortunately, this type of diet is full of anti-inflammatory foods, which have been shown to support overall gut health.

I recommend consuming a plant-based diet of nutrient-rich whole foods in a predictable pattern. This not only helps to reduce cortisol levels, which helps to support your body’s stress response, but also helps to fight inflammation.

In fact, studies have shown that consuming plant-based diets produces predictable positive shifts in gut bacteria and lower the amount of harmful bacteria in your gut! [7]

To learn more about how to get started, click here.

Key Takeaways

Discover the Top 6 Health Benefits of Vitamin A (You’ll Love #5!)

Do you know what avocados, mangoes, butternut squash, carrots, sweet potatoes, and peaches have in common? Aside from all being plant-based, all of these delicious foods offer some incredible health benefits of vitamin A!

That’s right—each of these colorful foods are rich in beta-carotene, which your body converts to the all-powerful vitamin A it needs to perform basic functions. What functions? I’m so glad you asked.

Let’s take a closer look at the fascinating way your body uses vitamin A and all the amazing health benefits you can get from eating the foods I mentioned above.

 

All About Vitamin A

When you first hear about vitamin A, you may think of it simply as a part of your daily multivitamin. Or maybe you just think of it as the first in a long line of vitamins and minerals you’re told you need to consume on a daily basis. And while you’re technically not wrong, vitamin A is so much more than that.

We often hear—especially in our current climate—about the importance and power of vitamin C. After all, it’s vital to support your immune system right now, and that’s what vitamin C is know to do. But did you know that vitamin A also supports your immune system while also aiding many other important bodily functions?

This arguably makes it one of the most critical vitamins in your body. So, let’s learn a little more about it.

Vitamin A comes in two forms—active and inactive. And while you may naturally think that the active form is more important, I’m inclined to disagree.

Here’s why: The active form is typically found in inflammatory animal products, such as meats and dairy. If you’re getting health-promoting vitamin A, but your body’s busy fighting off the inflammation that so often accompanies consuming these foods, you won’t absorb as much of this critical vitamin.

However, if you consume the inactive form of vitamin A, which is commonly known as carotenoids (such as beta-carotenes), from anti-inflammatory plant-based foods, your body will work to convert these carotenoids into the active form of vitamin A (known as retinol)! Pretty fascinating, isn’t it?

Because vitamin A is a fat-soluble vitamin, it’s mainly metabolized in your liver. And this is where your body converts most of the carotenoids you consume into vitamin A.

Now, speaking of your liver, t’s important to know that if you take too much pure vitamin A (retinol) in supplement form, it can be a bit too toxic to your liver. This means that carotenoids aren’t only a great way to get the nutritional benefits of vitamin A, but they also help to protect your liver and avoid overdosing this amazing fat-soluble vitamin.

Once your body metabolizes carotenoids and has the active form of vitamin A, some amazing effects begin to take place. Let’s take a closer look at some of these powerful health benefits of vitamin A.

The Top 6 Health Benefits of Vitamin A

Here are six of the incredible health benefits of vitamin A.

1. Supports immune system health

When it comes to the health benefits of vitamin A, one of the most important—yet commonly overlooked—benefits is its ability to support immune system health.

While we often immediately think of vitamin C as the go-to “immune booster,” vitamin A offers some incredible support as well.

In fact, scientists have determined that adequate consumption of vitamin A is absolutely essential for maintaining a strong immune system. First, studies have shown that a vitamin A deficiency blocks the normal regeneration of your mucosal barriers, which is known to impair your natural immunity to bacteria and viruses. [1]

This means that if you don’t have enough vitamin A in your body, you’re more likely to catch bacterial and viral infections!

Hard to believe? Well, amazingly, studies have shown that a vitamin A deficiency disrupts normal lung physiology and actually increases the risk of both severe tissue dysfunction and even respiratory illnesses and diseases. [2]

Additionally, studies have shown that consuming vitamin A can help to support immune responses in children, the elderly, post-surgery patients, and even those with parasitic infections. [3]

2. Contains anti-inflammatory properties

In alignment with its immune-supporting abilities, another one of the great health benefits of vitamin A is that it helps calm inflammation.

Studies have shown that having adequate levels of vitamin A helps to fight inflammation by keeping your immune system from overacting.

According to a 2017 review, several studies have shown that consuming carotenoids reduced systemic inflammation in young infants as well as neuroinflammation in people with brain injuries. [4]

Furthermore, the researchers surmised that vitamin A’s positive effects on both the immune system and the integrity of epithelial tissue (the protective tissue surrounding your organs and blood vessels) are the main mechanisms in preventing disease.

3. Supports eye health

As we age, our bodies begin to deteriorate—and this includes our eyesight. The good news here? You can slow that process by making sure you’re getting the eye health benefits of vitamin A by eating foods rich in carotenoids.

You may be surprised to learn that night blindness is actually one of the first signs of being deficient in vitamin A! Here’s why: Vitamin A is a fundamental component of rhodopsin—a pigment found in the retina that’s extremely sensitive to bright light. [5]

Another common eyesight concern? Age-related macular degeneration, which is worsened by oxidative stress. You see, oxidative stress causes damages to the cells in your eye and speeds up the process of macular degeneration.

Amazingly, researchers have found that vitamin A acts as an antioxidant and helps to reduce oxidative stress, which help to soothe eye inflammation and slow down the progression of macular degeneration. [6, 7, 8]

Finally, another way vitamin A benefits eye health is by fighting dry eyes. According to a 2019 study, vitamin A consumption improved the quality of tears in patients with dry eye, exhibiting how helpful vitamin A can be for eye health. [9]

4. Helps block environmental toxins

We discussed above how studies have shown that a deficiency in vitamin A impairs your natural immunity. Here’s why: A vitamin A deficiency actually blocks the normal regeneration of your mucosal barriers. And these barriers are responsible for helping to protect you from environmental toxins. [10]

So, that means one of the top health benefits of vitamin A is its ability to help protect your body from environmental toxins.

In fact, according to a 2019 review, researchers found that both vitamins A and D help to block environmental toxins by regulating the gut’s microbes, barrier function, and mucosal immune responses. [11]

Remember, mucosal barriers are the parts of tissue in your body that are pink, such as the inner lining of your mouth and nose. They extend through your gut and lungs as well. These surfaces are there to protect you by secreting mucus to get rid of toxins, infection, and more.

The reason they’re located in places where you have input from outside sources, such as food, water, and air, is that they are your first line of defense to protect your body. If your mucosal barriers aren’t fully intact and functioning well, then toxins can enter other areas of your body.

As you can see, keeping your mucosal barriers functioning is a fantastic benefit of vitamin A!

5. Aids in slowing the aging process

This is perhaps one of the most exciting health benefits of vitamin A for many people: Vitamin A has been shown to help slow the aging process! Sounds too good to be true, right? Fortunately, it isn’t.

Research has found that vitamin A promotes skin regeneration. Basically, the retinol in vitamin A actually helps stimulate new skin cell production! It’s been shown to help slow the aging process by protecting against the breakdown of collagen. [12]

Moreover, applying vitamin A to your skin has been shown to help reduce the appearance of wrinkles! According to one study, applying a lotion containing vitamin A significantly reduced the appearance of age-related fine wrinkles by increasing collagen production and inducing glycosaminogycans (polysaccarhides, or fats, that aid in keeping cells healthy and hydrated). [13]

6. Supports bone health

When it comes to the health benefits of vitamin A, its ability to support bone health is a critical one. As we age, our bones become more brittle, putting us at greater risk of experiencing a broken bone. But, despite common beliefs, having strong bones goes far beyond simply taking a calcium supplement.

For example, according to a 2017 meta-analysis of more than 319,000 participants, higher intake of vitamin A may decrease your risk of fracturing a bone. [14]

This is because vitamin A influences the cells responsible for building your bones as well as the cells responsible for breaking down your bones!

But one word of warning: You don’t want to overdo it with vitamin A—especially when it comes to your bones. Newer studies are showing that excess vitamin A could actually increase your risk of fractures. So, working with your doctor to find your right amount is important.

Interestingly, researchers are beginning to question if it’s the type of vitamin A that affects your bone health.

In fact, some are theorizing that the active form of vitamin A (the kind you get from animal products) is associated with poor bone health by promoting the breakdown of your bones.

Meanwhile, researchers are also beginning to believe that the inactive form of vitamin A (which comes from plants) is actually protecting your bones! [15]

 

Health benefits of vitamin a - Dr. Pingel

 

As you can see, there are many amazing health benefits of vitamin A. So, make sure you're consuming lots of plant-based, beta-carotene rich foods to take advantage of these effects. Here's to your health!

Key Takeaways

The 6 Surprising Health Benefits of Blueberries

One of my favorite things about spring and summer is that berries are officially in season! And while I love all berries, I specifically love taking advantage of the many health benefits of blueberries.

Rich in nutrients and health-promoting antioxidants, blueberries are deliciously sweet and offer so much nutritional power that I encourage my patients to consume them on a regular basis. Plus, they’re really versatile!

You can eat a handful as a healthy snack or incorporate them in your breakfasts or desserts. They’re even great for creative recipes such as my Summer Blueberry Shrub Recipe (which is such a fun mocktail that’s perfect for a warm summer night!).

So, given all the ways you can eat them, plus the fact that they’re so easy to get any time of year, let’s discuss the many health benefits of blueberries. You’ll leave knowing exactly how this delicious fruit supports your health and wellbeing.

 

 

What Makes Blueberries So Healthy?

Blueberries are native to North America, and their peak season is summer. But thanks to modern production, you can find them anytime. Usually, you don’t think of something so readily available as a great health food, but that’s exactly the case with blueberries.

Here are two of the major reasons we see so many health benefits of blueberries.

1. Blueberries are rich in antioxidants and phytochemicals.

First, blueberries are rich in antioxidants and phytochemicals (health-promoting chemicals found only in plants). One of these phytochemicals is known as anthocyanin, and it’s the compound that actually gives blueberries their deep blue color.

Numerous studies, including both animal-based studies and human-based clinical trials, have shown that anthocyanins possess antioxidant and anti-microbial activities. As a result, foods high in anthocyanins are known to support visual and neurological health and even protect against several chronic diseases by neutralizing free radicals. [1]

2. Blueberries are nutrient-dense.

The health benefits of blueberries aren’t only due to their antioxidant and phytochemical composition, but also due to their rich nutrient profile.

Blueberries contain a significant amount of vitamin K, vitamin C, and manganese. They’re also a great source of fiber.

Specifically, one cup of blueberries contains almost 4 g of fiber, 28.6 mcg of vitamin K, 14.4 mg of vitamin C, and 0.5 mg of manganese. And while those amounts may not sound like much, they actually make up a good chunk of your recommended daily amounts (RDA)! [2]

You can get 36 percent of your RDA of vitamin K by eating a single cup of blueberries. And that’s important because vitamin K is incredibly important for your bone health. Simply put, your body can’t absorb calcium properly without an adequate supply of vitamin K.

Accordingly, many studies have shown that vitamin K not only helps to increase bone mineral density in people with osteoporosis, but it also helps to reduce their fracture rates. [3]

Vitamin K also benefits postmenopausal women by providing significant improvements in their bone mineral density. [4]

Additionally your body requires manganese for proper brain development and cellular health. And one cup of blueberries provides 25 percent of your RDA of this important mineral!

Manganese is known to fight the free radicals that cause cancer, autoimmune disorders, neurodegenerative diseases, and many other modern diseases. [5, 6] In fact, a 2014 study on 3,996 participants revealed that manganese levels were significantly lower in those with diabetes than in those without diabetes. [7]

Now that you know what makes blueberries so healthy, let’s take a look at some of the top health benefits you can expect to get from eating them!

6 Surprising Health Benefits of Blueberries

Here are six of the top health benefits of blueberries.

1. Help reverse signs of aging

Thanks to their antioxidant content, one of the great benefits of blueberries is their ability to help reverse signs of aging.

According to a 2013 study, consuming blueberries has been shown to prevent collagen loss. [8] This is important because collagen, which is the most abundant protein in the human body, is necessary for skin elasticity. Plus, the more collagen you have, the more youthful your skin appears.

Additionally, as confirmed in a 2018 review, pterostilbene, the primary antioxidant found in blueberries, has beneficial effects as anti-aging compounds. Specifically, pterostilbene has been found to inhibit oxidative damage, inflammation, telomere attrition, and age-related cell deterioration. [9, 10]

2. May reduce risk of Parkinson's disease

Believe it or not, scientific research has shown that consuming blueberries may actually reduce the risk of developing Parkinson’s disease. Given how devastating Parkinson’s disease is, it’s safe to say that’s arguably one of the most amazing health benefits of blueberries, right?

I’m sure you’re wondering how it works; I know I was! But to fully understand it, we have to get a little technical and science-heavy for a minute. Basically, there’s a protein in your brain called alpha-synuclein, which is suspected to play a role in the development of Parkinson’s disease.

Now, alpha-synuclein is known to help regulate the release of the neurotransmitter dopamine. And dopamine, which is known to aid motor control, is widely believed to be lacking in those with Parkinson’s disease. And this leads us to the scientific breakthrough that happened in 2014.

To gain a better understanding of how alpha-synuclein works, researchers injected it into fruit flies and found that those flies experienced many negative effects, including shorter lifespans.

Interestingly, the researchers then compared the effects of consuming blueberries with a control diet. They found that the flies who ate blueberries experienced a 15-percent longer lifespan than those who followed the control diet. [11]

In addition, numerous studies have directly shown that eating berries rich in both anthocyanins and proanthocyanidins may reduce the risk of Parkinson’s disease. Specifically, researchers found that anthocyanins and proanthocyanidins provided greater neuroprotective effects than other polyphenols. [12]

3. Support urinary tract health

While cranberries are commonly known to help treat urinary tract infections (UTIs), you may be surprised to learn that one of the health benefits of blueberries is that they also support urinary tract health.

Once again, the anthocyanins in blueberries are to thank for this benefit. Specifically, anthocyanins contain anti-bacterial properties that are shown to act against UTIs.

In an in vitro study published in 2020, scientists tested the anti-bacterial activity of the anthocyanins in blueberries against multiple bacterial strains from patients with UTIs. Amazingly, they discovered that the blueberry extracts inhibited all of the UTI strains! [13]

So, if you find that you’re experiencing a UTI and you’re short on cranberry juice or supplements, consider turning to blueberries or blueberry juice until you can seek further help.

4. May prevent—and reverse—memory loss

Would you believe that anthocyanin has also been shown to enhance memory? According to animal studies, some of the benefits of blueberries are their ability to support memory and even boost focus. [14]

Even more interesting? Research has shown that consuming foods rich in anthocyanin boosts focus and attention in children.

According to a 2012 study, children ages 7 to 9 drank either a control beverage (with no anthocyanin), a beverage containing a moderate amount of anthocyanin, or a beverage containing a fairly large amount of anthocyanin.

The children were then asked to complete certain memory- and focus-related tasks. The researchers found that memory, attention, and focus were all significantly better in the children who consumed a beverage containing anthocyanin than those who drank the control beverage. [15]

Additionally, a 2008 study revealed that supplementing a regular diet with blueberries improved participants’ spatial working memory. While the study lasted 12 weeks, the improvement was seen in just three weeks. [16]

The researchers noted that the flavonoids were responsible for these incredible benefits of blueberries by activating certain proteins in the hippocampus, which controls learning ability and memory.

5. Support skin health

One of the great benefits of blueberries is their ability so support skin health. Largely due to their phenolic and anthocyanin properties, blueberries have been found to actually support the wound healing process.

According to a 2019 study, the anthocyanins and phenols in wild blueberries actually boosted endothelial cell migration, which is an important factor in wound healing. [17] And another study found that consuming blueberries could offer protection against premature aging of the skin due to UV exposure. [18]

6. Fight stress and anxiety

When you think of health benefits of blueberries, fighting stress and anxiety probably doesn’t come to mind. But that’s exactly what blueberries do! And it may be one of the most critical benefits we’ve discussed.

Here’s why: Psychological stress and anxiety can cause physiological stress on your body, leaving you vulnerable to symptoms and disease development. But oxidative stress has been shown to decrease as a faster rate by consuming blueberries! [19] And because oxidative stress is linked to so many serious diseases, this is a huge benefit!

Additionally, a 2013 study found that the flavonoids found in blueberries can help to moderate anxiety and even provide anti-depressant effects. This is achieved by flavonoids binding to benzodiazepine sites on GABA receptors. [20]

 

Health benefits of blueberries - Dr. Pingel

 

So, the next time you’re feeling stressed, overwhelmed, or anxious, consider reaching for a handful of blueberries to take advantage of these incredible health benefits. You’ll get a ton of flavor along with a solid health boost to help carry you through the day.

 

Key Takeaways

7 Shocking Hair Loss Causes (+ 3 Natural Remedies You Need to Know About Now!)

Whether you’ve noticed some new breakage or find that it’s starting to come out in clumps or even by the handful, hair loss causes significant toll and worry.

After all, it’s not only a blow to your confidence and self-esteem, but it’s also an indication that something may be wrong with your health. But how do you know what’s causing it? And what can you do to remedy the situation?

Keep reading to learn all about hair loss—how common it is, the different types you may encounter, and the surprising hair loss causes and remedies you haven’t heard about!

 

All About Hair Loss: What You Need to Know Now!

Believe it or not, everyone sheds hair every single day. In fact, the average person loses anywhere from 50 to 100 hairs each day. [1] Sometimes it’s more noticeable than others. But, more often than not, this shedding is totally normal.

Now, when you begin to lose significantly more hairs than in this range, you may have what’s known as telogen effluvium, or excessive hair shedding. This type of hair loss is the kind that will typically cause you concern—and rightfully so. After all, no one wants to lose so much hair that they fear becoming bald.

It often initially presents as thinning hair. And here’s why: You may be surprised to learn that your hair isn’t constantly growing. Instead, your hair follicles go through growth cycles that can last a few years before entering a “resting phase” for a few months. Hair follicles in this phase not only cease growing but also fall out more easily.

At any given time, your scalp is comprised of about 10 to 20 percent of hair follicles in this resting phase, meaning that hair isn’t in the growth process. If, at any point, the number of follicles producing hair on your head (which is usually about 80 to 90 percent) falls, this results in telogen effluvium. [2]

The great news here is that telogen effluvium often results from lifestyle factors, which I’ll discuss more below. And that means that this type of hair loss is reversable or treatable.

But there’s another type of hair loss as well, known as anagen effluvium. The difference? Well, with anagen effluvium, your hair doesn’t regrow. And while some lifestyle factors, such as certain harsh hair products or medications, can be to blame, anagen effluvium can also occur due to hereditary factors or autoimmune issues.

Additionally, one of the types of hair loss is known as alopecia areata, which is actually a disease in which your body attacks your hair follicles, preventing your hair from growing back. This type of hair loss often causes bald patches and can occur anywhere on your body.

According to the American Academy of Dermatology Association, alopecia areata is unpredictable, meaning your hair may be able to regrow on its own—only to potentially fall out again.

Overall, it’s estimated to affect about 6.8 million Americans (or 2.1 percent of the population). This disease is known to have a genetic link and can also strike at any age, though it’s most common during childhood and/or teenage years. [3]

Fortunately, the scientific community is working on treatment options for alopecia areata, and these options range from injections to medications to immunotherapy. [4, 5, 6]

Finally, there’s also age-related hair loss, known as pattern hair loss. You may be surprised to learn that approximately 50 percent of all men will experience pattern hair loss by age 50, and more than 70 percent will experience it by age 80. [7]

Meanwhile, only up to 13 percent of women will experience pattern hair loss by age 40, but up to 54 percent will experience it by the time they’re 70 years old. [8]

So, there you have it. Now that you know more about the major types of hair loss, let’s take a closer look at some of the surprising hair loss causes—many of which are lifestyle dictated!

7 Surprising Hair Loss Causes

Here are a few of the top surprising hair loss causes that you may not have heard about before now.

1. You're stressed out!

Think about the last time you experienced severe stress. It can be physiological stress, such as the stress your body experiences after giving birth, or psychological or emotional stress, such as the loss of a loved one. Did you notice a change in your hair?

When I lost my mom, I began losing hair right above my forehand. And I immediately recognized the cause. The truth of the matter is that when it comes to hair loss causes, stress tops the list. But do you know why?

During times of stress, your body pushes more and more of your hair follicles into the resting phase I mentioned above. And this causes more hair loss.

In fact, studies have shown that cortisol (the stress hormone) impacts both the function and regulation of your hair follicles. [9] Additionally, in vivo animal studies revealed that stress alters hair follicle cycling by prematurely ending the typical duration of active hair growth. [10]

Another study also confirmed that hair follicles respond directly to corticotropin releasing hormone, a hormone released during times of stress that stimulates the release of cortisol. [11]

2. You have nutritional deficiencies.

Believe it or not, one of the most common hair loss causes revolves around your nutrition.

Studies have shown that micronutrients (vitamins and minerals) “are major elements in the normal hair follicle cycle.” This is because they play a huge role in the cellular turnover within your hair follicle bulb, which is directly responsible for healthy hair growth. [12]

One great example of this is vitamin D, which has long been known to improve symptoms of both androgenetic alopecia and telogen effluvium.

In fact, numerous studies have shown that patients with hair loss have significantly lower levels of vitamin D than those without the condition. [13]

Additionally, a 2013 study revealed that, on average, vitamin D2 levels in women with telogen effluvium were significantly less than the levels of women who didn’t have excessive hair shedding. The vitamin D2 levels in with telogen effluvium averaged to 28.8 nmol/l while the levels of those without the condition were a staggering 118.2 nmol/l! [14]

Interestingly, a 2014 study revealed that vitamin D promoted hair regrowth in mice in as little as two weeks, confirming the important link between vitamin D sufficiency and hair growth. [15]

3. You have an underlying illness or condition.

When it comes to hair loss causes, certain medical conditions can be to blame, such as diabetes and thyroid disease. But how do these conditions cause hair loss?

First, when you have diabetes, high blood sugar is known to cause damage all over your body—including your blood vessels, which are responsible for carrying oxygen throughout your body. By impacting the ability of oxygen to reach your hair follicles, high blood sugar levels can impact the growing phase of your hair follicles.

Interestingly, scientists are beginning to link hair follicle health to risk of diabetes. Some have go so far as to say that examining hair follicle health may even serve as an early risk marker of the condition. [16]

Another health condition known to be one of the more common hair loss causes is thyroid disease. And that’s because your thyroid hormones have a direct impact on your hair follicles.

A groundbreaking study proved this fact by obtaining and studying hair follicles from female face lift patients. Amazingly, they found that the thyroid hormone T4 prolongs the duration of the hair growth phase and even stimulates the protective structure of your hair.

The researchers also found that both T3 and T4 hormones impact the pigment (color) of your hair! [17]

Given this direct connection, if your thyroid hormones aren’t in balance for any reason, this imbalance be a major cause of hair loss. And, remember, stress (the most common cause of hair loss) also impacts the way your body utilizes your thyroid hormones. It’s almost like a double hit!

4. Your medication is causing it.

If you’re becoming concerned about your hair and wondering about potential hair loss causes, you may want to consider any medication you’re currently taking.

Believe it or not, many medications are connected to hair loss because they cause direct damage to your hair follicles.

These medications range from anti-depressants to beta-blockers to birth control pills to steroids! For a full list of medications that are known to cause hair loss, check out this article from the American Hair Loss Association.

If you suspect that you may have hair loss due to a current medication, consider speaking with your physician about what to do or other alternatives for your situation.

5. You have a genetic predisposition.

Unfortunately, some hair loss causes are less within your control—and this is one of them.

Perhaps not surprisingly, studies have shown that heredity accounts for about 80 percent of hair loss predisposition. [18] Men commonly begin to notice genetically rooted hair loss as early as their 20s or 30s, while women typically don’t experience it until after menopause. [19]

The good news is that while you can’t do anything about your genetic makeup, there are scientific advances if you suspect your hair loss is resulting from a family trait. Newer medications have been shown to be effective in counteracting hereditary hair loss and pattern baldness.

If you suspect that you may have hereditary hair loss, speak with your physician about possible solutions and treatments that may best fit your needs.

6. You have low estrogen levels.

Given the findings above regarding the link between thyroid hormones and hair, it’s probably not too surprising at this point to learn that another one of the major hair loss causes is low estrogen levels.

Studies have shown that estrogen may help to stimulate hair growth. In fact, it’s common knowledge that women often experience rapid hair growth during pregnancy, followed by rapid hair loss or thinning during the postpartum period.

This is largely due to the rise in estrogen causing an increase in the amount of hair follicles in the growing phase, which then enter the resting phase after birth. [20]

Another time in a woman’s life where she may encounter lower estrogen levels is during menopause. And this is why many women experience some amount of hair loss during this time.

Now, it’s also worth mentioning that excessive dihydrotestosterone (DHT) levels can be to blame as well. In fact, many of the hair loss products that you see on the shelves for men target this very issue.

Here’s why: DHT is a male hormone that’s known to not only shrink your hair follicles but also cause them to have a shorter lifespan. This results in greater hair loss as well as thinner, more brittle strands.

If you struggle (or suspect that you may struggle) with any kind of hormonal imbalance, the fact is that this may be the cause of your hair loss.

7. You take birth control pills.

Finally, as I mentioned above, one of the surprising hair loss causes is taking birth control pills.

Basically, certain types of birth control pills are known to move transition your hair follicles from the growing phase to the resting phase. And this effect appears to be more prominent when you’re first starting the pill.

Studies have shown that a large number of patients experienced a temporary increase in the proportion of hair follicles in the rest phase during their first few months on oral contraceptives. [21]

It’s important to note, though, that hair loss isn’t an automatic side effect of taking oral contraceptives. The hair loss effect in women taking birth control pills seems to be more prevalent in those with a family history of hair loss. [22]

 

Hair loss causes - Dr. Pingel

 

3 Natural Hair Loss Remedies

OK, it’s time for some positive news now! If you’re worried about any of the hair loss causes I mentioned above, there are some great natural remedies for hair loss that you can try at home. Here are a few that may interest you.

1. Support your body’s stress management.

If you take a look at the hair loss causes above, you’ll likely notice that many of them are linked back to the very first cause listed: stress! So, one of the very best things you can do is support your body’s stress response.

From what I’ve seen with myself and my own patients, once you start to address the stress in your body, your hair will actually start to regrow!

2. Try a coconut oil hair mask.

If you’re experiencing breakage that’s causing your hair to thin, you may be experiencing some dehydration (another common side effect of poor stress management).

So, in addition to making sure you’re staying adequately hydrated, you should consider adding some hydration directly to your hair in the form of a coconut oil hair mask. Interestingly, coconut oil isn’t only hydrating, but it’s also believed to help prevent further damage due to protein loss. [23]

Simply take a couple of tablespoons of coconut oil and apply it root to tip over wet hair. Leave it on for one to two hours and then shampoo and condition your hair as you normally would. Try it as needed to help prevent further breakage.

3. Use a plant-based growth-promoting hair product.

Unfamiliar with this natural remedy? So was I—until my stylist told me about it. Basically, there are all-natural hair products featuring plant stem cells that revive hair follicles and slows down shedding.

The downside? It’s pricey, but likely less expensive—and less harmful!—than certain medications. Click here for more information.

 

Key Takeaways

Too High in Calories or a True Health Food? Discover the 6 Nutritional Benefits of Cashews

Let’s talk about one of my favorite types of nuts: cashews! While it’s had a bad rap in recent years due to its higher calorie content, the nutritional benefits of cashews are incredible.

From promoting heart health and satiety to fighting cellular damage and even type 2 diabetes, the mighty cashew is one plant-based food you’ll want to add to your regular rotation of healthy foods.

So, get ready to learn all about the nutritional benefits of cashews—including what gives them their health-promoting properties and different ways to enjoy them!

 

 

What Makes Cashews So Healthy?

To truly understand why cashews are a great health food, we must first look at its composition. Cashews are made up of about 45 percent healthy fat, 20 percent protein, and 35 percent carbohydrates. [1]

While cashews are higher in calories than other nuts, they also have lower fat content. But they do contain high amounts of monounsaturated fatty acids (MUFAs)—the fatty acid known to promote heart health, satiety and more.

But that’s not all. Cashews also have a rich nutrient profile, containing significant amounts of copper, manganese, magnesium, zinc, iron, phosphorus, vitamin K, vitamin E, B vitamins, and more.

In fact, a single ounce of cashews (about 18 cashews) delivers almost 70 percent of your daily copper requirement! That’s important because copper is a crucial trace mineral involved in energy production, connective tissue synthesis, brain development, and even immune system performance.

Let’s take a closer look at exactly how the nutrients in cashews offer many health benefits to your body.

 

Nutritional benefits of cashews - Dr. Pingel

 

6 Nutritional Benefits of Cashews

Here are six of the top nutritional benefits of cashews according to scientific findings.

1. Support heart health

Thanks to their MUFA content, one of the top nutritional benefits of cashews is their ability to support heart heath.

According to one study containing over 125,000 participants, substituting MUFAs for saturated fatty acids (SFAs) actually lowered the participants’ risk of coronary heart disease by 15 percent. [2]

Additionally, studies have shown that, in comparison to other diets such as those high in carbohydrates, MUFA-rich diets help to lower cholesterol and triglyceride levels. [3]

2. Support satiety and weight management

As I mentioned above, cashews are known for their high caloric content, so it may surprise you that one of the nutritional benefits of cashews is their ability to support weight management.

But because they’re rich in healthy fats, which are known to be more filling, cashews actually support satiety. This means you’re less prone to snacking between meals.

Even though cashews contain less fat than other popular nuts (such as almonds and walnuts), their nutrient content actually leaves you feeling satisfied!

Why? Well, when you eat highly nutritious foods and your body gets the energy it needs to function, you feel energized and less hungry! Incredible, right?

In fact, regularly eating nuts has been shown to boost your metabolism and help you burn up to 15 percent more calories each day! [4]

3. Fight cellular damage

You may be surprised to learn that one of the top nutritional benefits of cashews is the fact that they’re known to fight cellular damage caused by oxidative stress. And this is due to the fact that they’re rich in antioxidants, such as vitamins E and K.

In fact, in a review published in 2020, researchers confirmed that in vitro studies found that nuts exert antioxidant effects by repairing DNA, preventing the oxidative degradation of lipids, and inhibiting inflammatory pathways.

They also confirmed that nut consumption improved biomarkers of oxidative stress in animal studies. [5]

In addition, a 2010 study followed the impact of nut consumption on 50 adults with metabolic syndrome. The researchers divided the participants into two groups: one group ate a healthy diet and the other group ate the same diet but supplemented with 30 grams of nuts.

The participants followed their assigned diets for 12 weeks. At the end of the 12-week period, the researchers discovered that the nut group experienced significant reduction in DNA damage compared to the control group. [6]

As a result, the researchers noted that regular nut consumption not only benefits those with metabolic syndrome but may also help prevent and/or fight several chronic diseases.

4. Support healthy blood sugar levels

When it comes to the nutritional benefits of cashews, a great one is its impact on blood sugar levels. And this is due to their fiber content, which is known to help prevent spikes in blood sugar.

In fact, according to a 2018 review of meta-analyses, consuming the highest amounts of dietary fiber can help to reduce your risk of developing type 2 diabetes.

Specifically, the researchers found that using β-glucan or psyllium fibers on type 2 diabetic participants resulted in the greatest reductions in both fasting blood glucose concentrations and glycosylated hemoglobin percentages. [7]

Additionally, a 2019 study showed that daily consumption of cashews had a marked benefit on blood sugar control.

The researchers divided 50 patients with type 2 diabetes into two groups: either a control group or an “intervention” group that consumed 10 percent of their total calorie intake from cashews. The participants followed their assigned diets for eight weeks.

After the eight-week period, the researchers found no significant difference in the participants’ weight, body mass index (BMI), or waist circumference. They did, however, discover that those in the intervention group saw significant improvements in their serum insulin and cholesterol levels. [8]

5. Support the health of your bones

Due to its magnesium content, the nutritional benefits of cashews also include supporting bone health.

As you may recall, magnesium is the fourth most abundant mineral in your body, and  about 50 to 60 percent of it is found in your bones. This means that a deficiency in magnesium would impact the integrity of your bones.

In fact, studies have shown that a magnesium deficiency directly contributes to the development of osteoporosis because magnesium provides a stabilizing effect in bone synthesis. [9]

When your bones lack magnesium, they’re more prone to crystal formation and weakness.

Accordingly, a 2017 study on confirmed that having low levels of magnesium increase the risk of bone fractures while higher levels can prevent them.

The researchers followed 2,245 men between the ages of 42 and 61. The found that those with lower magnesium levels were over 40 percent more likely to experience bone fractures than those with higher levels. [10]

6. May support immune system health

Finally, when it comes to the nutritional benefits of cashews, we can’t leave out one of the most relevant: it’s ability to support immune system health. Cashews offer this important benefit due to their rich zinc content.

Did you know that many in the scientific community actually refer to zinc as the gatekeeper of immune function? [11]

In fact, zinc is known to activate your body’s T-cells. This is important because T-cells not only stimulate and moderate your immune system but also attack viruses, bacteria, and even cancerous cells. [12]

Now, consider that more than 5 percent of a cashew is made up of zinc! So, eating one ounce of cashews offers about 1.5 mg of zinc. That’s a lot of nutritional bang for your buck, right?

Incorporating More Cashews Into Your Diet

While a handful of cashews can be a great and easy snack (especially when you’re on the go), it’s important to remember that you can take advantage of the nutritional benefits of cashews in many ways!

Personally, I love to make cashew cream sauce that I can utilize in many dishes. And it’s so simple! I just use a base of cashews, water, lemon juice, and nutritional yeast.

Then, depending on how I’m using it, I make it thick or thin and add different spices and herbs to complement the meal. Some spices I tend to incorporate pretty often include cayenne, Italian seasoning, or curry.

Cashews are also great to sprinkle on top of a salad, stir fry, or curry dish. I even use cashew milk in place of cow’s milk in certain recipes.

As you can see, there are many ways to reap the nutritional benefits of cashews. All you have to do is start experimenting and see what appeals most to you!

 

Key Takeaways