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

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

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

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

What Is Quinoa?

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

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

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

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

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

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

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

What Makes Quinoa So Healthy?

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

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

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

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

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

5 Quinoa Health Benefits

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

1. Contains significant amounts of fiber and protein

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

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

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

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

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

2. Doesn’t contain gluten

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

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

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

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

3. Contains anti-inflammatory and anti-viral properties

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

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

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

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

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

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

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

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

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

5. Contains antioxidants known to fight chronic disease

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

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

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

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

Key Takeaways

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

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

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

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

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

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

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

Using Pilates for Anxiety and Stress Relief

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

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

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

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

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

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

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

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

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

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

A Q&A on How Pilates Benefits Your Health

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Key Takeaways

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

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

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

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

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

What Makes Pears So Healthy?

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

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

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

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

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

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

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

5 Surprising Benefits of Eating Pears

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

1. Help fight and prevent chronic disease

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

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

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

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

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

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

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

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

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

3. Shown to support healthy weight management

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

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

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

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

4. Support brain health

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

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

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

5. Shown to help reduce both blood pressure and cholesterol

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

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

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

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

Key Takeaways

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

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.

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

DHEA is an acronym for dehydroepiandrosterone, an endogenous steroid hormone (meaning it’s naturally made in your body).
DHEA benefits include the fact that it can transform into different sex hormones, such as androgens and estrogens. It can even transform into cortisol during times of stress.
If you're interested using DHEA, speak to your doctor first and request a full workup before proceeding.

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.

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

There's a clear link between sodium and your health—but you may be surprised to learn that it isn't all a bad relationship.
When it comes to sodium and your health, it's true that, as a whole, Americans consume too much of it due to our high intake of processed foods. But when you consume sodium in the form of whole foods, your risk of consuming too much drops drastically.
Sodium is required in the human body for many important functions, such as muscle contraction and proper hydration.
Always remember that sodium and potassium levels must remain in balance. And when this balance is disrupted, such as in times of stress, that's when your health becomes at risk.

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.

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

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!
Some of the top nutritional benefits of walnuts include: being rich in antioxidants, boosting mood, potentially lowering risk of heart attack, supporting gut health, supporting healthy weight management, being linked to longer lifespan, and boosting memory.
If you're looking to incorporate more walnuts into your diet, you can use them on top of many dishes, such as oatmeal, salads, and dairy-free yogurt or in many different recipes. The options are endless!