It's Way More Than Just a Weed: 5 Health Benefits of Dandelion

When you hear the word dandelion, you probably immediately picture a stubborn weed growing in your garden or on your lawn. Perhaps images of pulling these weeds for hours enter your mind. But dandelions aren’t all bad. In fact, there are actually some amazing health benefits of dandelion you may not be aware of!

You see, dandelion is actually great at helping to detoxify your liver. And, as a result, it offers incredible health benefits, from fighting the growth of cancer cells to boosting your immune system and even your skin health! So, let’s take a few minutes and review what makes dandelion such an amazing addition to your diet and exactly how it benefits your health.

 

All About Dandelion

You can recognize dandelions in your yard thanks to their yellow flowers. They grow throughout the world, and most homeowners would agree that they are weeds or a nuisance. But you may be surprised to learn that dandelions are actually considered to be herbs—and they’ve been used for centuries thanks to their therapeutic properties.

In fact, historically, every single part of the plant has been used for medicinal purposes: the root, stem, leaves, and even that recognizable yellow flower. While dandelion root can be eaten in its whole form, people who consume it tend to do so in its dried form—usually in tea. I find that the root is beneficial to liver health and detoxification, and the tincture form is great for this benefit.

In fact, a 2010 animal study revealed that consuming dandelion root has the potential to significantly reduce liver fibrosis (or scarring). How? Well, it seems the dandelion root reduced oxidative stress on the subjects’ livers, which allowed them to heal and even regenerate. [1] (As you may recall, your liver is the only organ in your body that can actually repair and regenerate itself!)

The flower actually has a sweet taste and can be eaten raw, though some prefer to use it as a primary ingredient in syrups or even wine. Interestingly, while the entire dandelion plant contains polyphenols (a plant-based antioxidant known to neutralize the free radicals linked to diabetes, cancer, and more), the highest concentration is located in the flower. [2]

Dandelion greens, or leaves, have a bitter taste that can be eaten raw. You may enjoy adding them to your salads, much like you would arugula. That said, I find them to be absolutely delicious when steamed.

In terms of the health benefits of dandelion greens, they’re also known to support liver health by helping to promote the flow of bile. Even more amazing? A 2017 study revealed that the polysaccharides in dandelion can protect the liver from acetaminophen-induced hepatic injury, showing that dandelion greens also display a protective effect. [3]

Dandelion greens also support kidney health by acting as a diuretic and helping to flush toxins out of your body. In fact, according to a 2009 study, subjects who consumed dandelion extract experienced increased urinary frequency within five hours. [4] Due to their diuretic effect, just remember to drink plenty of water when eating them.

As you can see, there are many ways dandelion can benefit your health, largely thanks to its ability to support your liver. Now, let’s review some of the other health benefits of dandelion due to its impact on your liver.

 

 

5 Health Benefits of Dandelion

Here are top five health benefits of dandelion. Take a look and see which appeal most to you.

1. Fights inflammation

As you may recall, inflammation has been linked to a myriad of illnesses and diseases, from type 2 diabetes to cancer to heart disease. [5] One of the biggest health benefits of dandelion is its anti-inflammatory properties.

In a 2016 study, researchers found that dandelion extract exhibited anti-inflammatory activity and inhibited inflammatory signaling. [6] Other studies have also found that dandelion has the ability to reduce inflammatory markers, further confirming the anti-inflammatory properties of dandelion. [7]

2. Inhibits cancer cell growth

Amazingly, dandelion has been shown to also contain anti-cancer properties. In fact, a 2012 study revealed that dandelion extract has the potential to kill and eliminate human pancreatic cancer cells without impacting healthy cells. [8] Additionally, a 2017 study found that dandelion extract can inhibit the spread and increase of colorectal cancer cells. [9]

Finally, according to a 2019 study, dandelion root extract was found to not only kill prostate cancer cells but also reduce tumor growth. [10] As you can see, the ability to not only fight but potentially also kill cancer cells is one of the most incredible health benefits of dandelion. All the more reason to include dandelion in your regular rotation of herbs, right?

3. Boosts the immune system

Another great health benefit of dandelion is that it provides a great boost to your immune system, thanks to its anti-bacterial and anti-viral properties. A 2019 study revealed that dandelion root extract improved immune function in animals. [11] And a 2014 study showed that dandelion extract contains anti-viral effects in both animals and humans. [12]

Dandelion’s ability to fight infections make it a powerful herb for immune support. If you find that you regularly get sick, consider adding some dandelion to your daily regimen for an added health boost.

4. Supports healthy digestion

Did you know that dandelion can also help improve your digestion? Studies have revealed that, when taken in liquid form before meals, bitter herbs such as dandelion root can actually stimulate gastric secretions. [13]

Dandelion also aids digestion by supporting the release of stomach acid and bile, which can also help breakdown the fats and cholesterol you consume.

5. Boosts skin health

Perhaps the most surprising health benefit of dandelion is its skin supporting effects, due to anti-inflammatory properties and detoxifying abilities. Not only has dandelion been found to improve acne, but it’s also known to help protect your skin from harmful UV radiation.

A 2015 study revealed that not only does dandelion extract made from the root, leaves, and flowers protect your skin cells from UVB-induced oxidative stress, but it can also help prevent skin cell death resulting from UVB exposure. Furthermore, it reduced skin aging  and even lowered the risk of skin cancer! [14] It’s amazing how one little herb can be so powerful.

 

Health benefits of dandelion - Dr. Pingel

 

Key Takeaways

The Link Between Stress and Allergy Symptoms (+ 4 Natural Remedies)

If you suffer from seasonal allergies or food allergies, you know the symptoms of an oncoming allergy attack. Whether you experience a runny and or stuffy nose, watery and itchy eyes, a slight cough, a rash, digestive difficulties, or even something more severe, you try to avoid those symptoms at all costs, right? Well, I have some surprising news for you. There’s a missing piece to your allergy puzzle that you’ve likely never considered. Did you know that there’s a connection between your stress and allergy symptoms?

I know it may sound like a stretch, but science has proven that when you’re stressed, you’re actually more likely to experience allergy symptoms. But how is that possible? How on Earth could stress make a difference in your allergy symptoms? We’re going to take a closer look at how stress and allergy symptoms are linked and also how supporting your body’s ability to handle stress can actually help you lesson allergy symptoms and flares!

 

Stress and Allergy Symptoms

Let’s begin by revisiting the link between stress and your immune system. As you may recall, your adrenal glands work with your brain to control your body’s intelligence department. So, whenever you’re under stress, your adrenal glands receive a notice of a threat and determine its value.

When your adrenal glands trigger your immune system, your body produces inflammation to fight the stressor. This inflammation triggers your white blood cells and other immune complexes to flood a specific area to protect you. Have you ever woken up with a sore throat or increased mucus production without an explanation? Well, sometimes when your immune complexes flood a certain area, it can result in a random mild sore throat or more mucus in your sinuses for a day or two. You can recognize this because it doesn’t have an accompanying fever and your symptoms don’t worsen over time.

Now, what you may not realize is that histamine is released along with the immune complexes that are signaled by your body’s inflammatory response. [1] Histamine is a chemical released by your body in response to encountering an allergen. And when you experience a symptom, that’s simply the increased levels of histamine in your body alerting you to a “threat,” or allergen. Your histamine is calling for increased inflammation or even mucus production to help fight off the allergen.

So, if your body releases histamine anytime you’re in a heightened state of stress, you’re going to be more prone to allergy symptoms should you come into contact with an allergen during times of stress. Not only that, but increased stress and the resulting histamine release can even cause false symptoms—meaning you can simply experience the symptoms of encountering an allergen even if you didn’t, due to increased mucus production.

This is why you may have noticed a link between heightened stress and allergy symptoms. Interestingly, scientists began to notice this link as well, and they’ve conducted research to determine just how strong this connection really is.

Multiple studies have confirmed that people are more likely to experience common allergy symptoms during periods of high stress. In fact, a 2014 study of 179 people revealed that those who experienced allergy flares during the study period also had higher levels of perceived stress compared to the group without allergy symptoms. [2] But the link between stress and allergy symptoms extends beyond just causing flares.

Did you know that prolonged, or chronic, stress can actually make your allergy symptoms more severe and last longer? A 2009 study revealed that those experiencing persistent stress and anxiety not long took longer to recover from their allergy symptoms but also enhanced the symptoms. [3]

As you can see, there’s a strong link between stress and allergy symptoms in more ways than one. But what are you supposed to do about it? Well, by supporting both your stress response and lowering inflammation in your body, you can help lessen the frequency and severity of any future allergy symptoms. So, let’s discuss exactly how you should do that!

 

Stress and seasonal allergies - Dr. Pingel

 

4 Natural Ways to Reduce Stress and Allergy Symptoms

If you’ve noticed a link between your stress and allergy symptoms and you’re looking for relief, I have some great news for you! Because your body is naturally built to adapt to its surroundings, you can create a more calming environment by supporting your adrenal health. In turn, this will help reduce your allergy symptoms. Here are a few of my top recommendations.

1. Eat adrenal-supporting, anti-inflammatory foods.

There are certain foods known to support your adrenal health and stress response due to their nutritional content. You see, in times of stress, your body loses the nutrients it needs to function and keep you healthy. By replacing these nutrients, you’re not only replenishing your body’s supply, but you’re also supporting your adrenal glands’ ability to manage the stress you’re under. Amazing, right? You can check out a list of these foods here.

If you find you regularly experience allergy symptoms such as a runny nose or postnasal drip, it’s also important to eat anti-inflammatory foods. These will help to cut down on your inflammation and histamine production. Some of the top anti-inflammatory foods include avocados; vegetables such as broccoli, cauliflower, Brussels sprouts, and leafy greens; berries; and even vegan dark chocolate! Who says healthy eating has to be boring?

2. Avoid inflammatory foods.

Certain foods such as dairy, soy, corn, eggs, sugar, wheat, and processed foods are known to promote inflammation. Interestingly, these foods are also most commonly linked with food allergies! So, it’s better to avoid them altogether.

The great news is that there are some simple swaps you can make so you don’t feel like you’re missing out. Check out these six food swaps to help you get started!

3. Include stress-reducing and anti-inflammatory herbs and spices.

To further prevent feeling the effects of stress and allergy symptoms, you may want to take a look in your spice cabinet! Spices such as cinnamon, turmeric, ginger, garlic, and even black pepper have all been known to contain anti-inflammatory compounds. For example , a 2014 study determined that out of 115 foods tested, cinnamon was one of the most potent anti-inflammatory options to consume. [4]

You can also incorporate several relaxing and calming herbs into your daily routine. One of my favorite herbs to use for relaxation is rhodiola, which is known to help your body manage stress. Even more, it’s been shown to help decrease fatigue and anxiety while helping to boost your mood! [5]

Other top stress-fighting herbs include lavender, ashwagandha, and schisandra berry.

4. Take time for yourself.

The mind-body connection is very real and very important. Taking a few moments for yourself can help you to de-stress and unwind, which will help to lower your stress levels.

The important thing to remember here is that you should do something that you enjoy and that will benefit your needs. So, may you like the calming quiet of meditating, journaling, or walking in nature. Or perhaps you prefer to do something more fun, such as watch a funny movie, dance, or take a walk in nature. Whatever you choose, taking some time to reconnect with the things you enjoy and having a few moments to yourself will greatly benefit your stress and allergy symptoms, along with your entire wellbeing.

 

Key Takeaways

The Top 6 Benefits of Eating Avocado (+ Tips for Creative Dishes)

Did you know that one of the healthiest—and tastiest—foods you can eat is a fruit? That’s right—more so than many vegetables, the avocado delivers in nutrients and tons of healthy fats that you need to support your body’s nutritional requirements. For these reasons and more, it’s probably my favorite food to eat. But it’s also a highly versatile food, so even if you don’t love the taste, you can still enjoy all the health benefits of eating avocado! How? Let’s learn all about avocado, the many ways you can eat it (even if you’re not currently a fan), and how it can benefit your health.

 

All About Avocado

Even though it’s green like some vegetables, as I mentioned above, the avocado is actually a fruit. It grows on a tree native to Mexico called the Persea americana. You may be surprised to learn that avocados are technically berries, and each contains a single large seed. This pear-shaped fruit typically has green skin that darkens as it ripens.

While avocados also contain many other nutrients, which we’ll review below, perhaps the most important element is their high concentration of monounsaturated fatty acids (MUFAs). On average, an avocado contains about 15 grams of MUFAs.

Now, in case you aren’t familiar with MUFAs, they are a healthy fat that’s been linked to blood sugar regulation, heart health, healthy weight management, and more. In fact, in a study of over 125,000 participants, researchers found that substituting MUFAs for saturated fatty acids (SFAs) actually lowered risk of coronary heart disease by 15 percent. [1]

Considering that heart disease is the leading cause of death in America, this shows just how healthy MUFA-rich foods, such as avocados, can be!

How to Eat an Avocado

When selecting an avocado from your grocery store, try to find one that’s darker in color and has a softer but still somewhat firm feel to it when you press on it. If it’s too soft, it may be rotten; if it’s too firm, it isn’t ripe enough.

When it comes to eating an avocado, you’re likely familiar with sliced avocado on sandwiches or maybe even guacamole if you have a love of Mexican food. Personally, I love to include avocado in as many dishes as possible. I like to serve fresh avocado slides with scrambled eggs in the morning and even on top of salads for lunch. I even have some great ideas for ways you can “sneak” it into certain foods, just in case you aren’t a big fan of its taste.

For example, when mashed, avocado has a great creamy texture, making it a great base for smoothies or dishes like this Chocolate Tart. (This dessert is a huge hit at my house. Sometimes we even just make the filling as a pudding!) You can also use avocado oil to get the same great MUFA benefits! This Sweet Potato Lasagna recipe includes avocado oil among its list of healthy ingredients and is another family favorite of mine.

 

 

6 Health Benefits of Eating Avocado

Now that you know more about the avocado and how to eat it, let’s take a closer look at some of the top health benefits of eating avocado.

1. Contains a rich nutrient profile

In recent years, avocados have become known as a “superfood,” thanks to their many health benefits. Believe it or not, an avocado contains a large variety of the essential micronutrients and phytochemicals (or health-promoting chemical compounds found only in plants) your body needs for optimal function.

When eating an avocado, most people consume about half of the fruit at a time. Anytime you eat half of an avocado, here’s just some what you’re getting in terms of nutrient intake (assuming you’re eating 68 grams’ worth—half of the average avocado size): [2]

2. Supports overall nutrient absorption

Avocados can actually help boost your body’s absorption of antioxidants known as carotenoids. Here’s why this matters: Your liver transforms beta-carotene, a type of carotenoid, into vitamin A, which helps both to fight and prevent infections in your body. [3]

Interestingly, a 2014 study researched the connection between beta-carotene absorption and avocado consumption. The researchers found that when participants consumed tomato sauce and carrots (both beta-carotene-rich foods) along with 5 ounces of avocado, their bodies absorbed beta-carotene than when they didn’t eat the avocado. Additionally, eating the avocado actually increased the conversion of beta-carotene into immune-supporting vitamin A! [4]

3. Helps manage stress and anxiety

One of my favorite benefits of eating avocado is its ability to help manage stress and anxiety. As you know, I believe that chronic stress is the root of many of our major health concerns today. Amazingly, avocado is a great natural source of B vitamins, which are known to help combat both stress and anxiety, making it a great food to support whole-body health.

Here’s a look at some of the growing body of research on how B vitamins fight stress. A 2010 study on 215 healthy men revealed that B vitamins helped decrease their stress levels. [5] And a 2014 study showed that consuming B vitamins helped reduce workplace stress by 20 percent! [6]

The takeaway here? If you find yourself feeling a little stressed, anxious, and overwhelmed, consider that your body may be low in B vitamins and reach for an avocado to help give yourself some much-needed relief.

4. Aids digestion

Thanks to its high fiber content, one of the benefits of eating avocado is that it supports your digestion. A whole avocado contains about 10 grams of fiber, which is almost half your daily fiber content! And this fiber includes both soluble and insoluble forms, which are responsible for preventing constipation and gas buildup.

While soluble fiber supports both digestion and blood sugar, insoluble fiber helps to soften stool and prevent it from being too bulky. So, if you find that you’re prone to constipation, it may help to regularly include avocados in your diet.

5. Promotes satiety

Perhaps a more popular health benefit of eating avocado is its impact on hunger, satiety, and snacking habits. The high fat content in avocados make them more filling, which cuts down on the likelihood of overeating or indulging in unhealthy foods.

In fact, a 2019 study looked at this connection more closely. Researchers found that when participants ate either a half or whole avocado with their meals, they reported feeling more satisfied than those who didn’t eat the avocado. Furthermore, those who ate a whole avocado were more satisfied than those who only ate one-half. [7]

This is a great example of why I recommend eating avocado once or twice a day, either in conjunction with your meals or as part of a healthy snack.

6. Supports healthy blood sugar levels

One of the last major benefits of eating avocado is its impact on blood sugar and, more specifically, type 2 diabetes. In the 2019 study mentioned above, the researchers noted that when the participants ate avocado with their meals, their blood sugar levels remained stabilized and their insulin sensitivity improved.

Additionally, other studies have shown that following a MUFA-rich diet can drop fasting blood sugar in people with type 2 diabetes by as much as 30 points! [8] When you look at the research behind this amazing fruit, it’s really no wonder why it’s called a superfood, is it?

 

Benefits of eating avocado - Dr. Pingel

 

Key Takeaways

Is Stress Making You Forgetful? The Link Between Chronic Stress and Memory

Have you ever noticed the strong link between chronic stress and memory? Think back to the last time you were under a lot of stress. Most likely, you were hyper-focused on completing a task or worried about a concern that was taking up almost all of your attention. Do you remember anything else from that time? Can you recall the details of your surroundings, such as who you were with, what they said to you, or even where you were?

I know there have been many times when I’m under stress that I can’t even recall the drive home from my office. Suddenly, I’m home and have absolutely no recollection of the drive or the traffic. There are also times when I’m so distracted by stress that I forget my security alarm code or why I walked into another room. I have to stop and give it serious thought. Has this ever happened to you?

It’s amazing how chronic stress and memory are connected. Think about my bear scenario: If you’re running away from a bear in the woods, you’re not going to notice the flowers or beautiful sky while you’re focused on trying to get away. Once you’ve escaped, you’ll likely not remember a single thing about your journey or how you got to where you ended up. Why? You were so focused on the bear that your mind went on auto-pilot. The details simply didn’t matter. And the same is true for your everyday life when you’re under chronic stress.

So, let’s take a closer look at exactly how chronic stress and memory are connected, why you tend to be more forgetful when you’re experiencing stress, and what you can do to help boost your memory even in your most stressful times!

 

Chronic Stress and Memory

So, how are chronic stress and memory linked? Well, it all goes back to the stress hormone cortisol.

Believe it or not, chronic high cortisol levels have been shown to have neurotoxic effects over time. [1] Here’s how that happens: Whenever you experience a highly stressful event, such as running from a bear you’ve spotted in the woods, your cortisol rises and your body enters the fight-or-flight mode. Let’s take a closer look at exactly how stress impacts your brain.

 

 

Stress and Your Brain

When your body enters this mode, it sends a message to the part of your brain that process emotions such as happiness or fear (known as your amygdala). Whenever your amygdala is signaled, it automatically impacts the area of your brain associated with learning and memory. This happens to help you process and understand the stress or threat that is upon you, so your brain can tell your body how to respond. In the example of the bear encounter, your brain will tell your body to run!

While this process is helpful with short-term bouts of stress, it can actually damage your brain if your stress becomes chronic. The truth is that stress can actually overstimulate your brain to the point that you miss details and experience short-term memory loss.

Whenever your cortisol and norepinephrine sharply rise, your brain is exposed to the higher amounts of cortisol circulating in your body. The problem is this: Scientists have discovered that when your brain is constantly exposed to high amounts of cortisol and norepinephrine, it causes your hippocampus to shrink! When your hippocampus shrinks, its ability to process and store memories is reduced. [2]

In fact, in a 2014 study, researchers took a closer look at the size of the amygdala and hippocampus after a traumatic or stressful event. They studied 39 coal miners—25 who suffered from PTSD due to a gas explosion and 14 who weren’t traumatized. The researchers found that those suffering from PTSD had significantly less volume in the amygdala and hippocampus. [3]

Now, there’s a third part of your brain involved in the chronic stress and memory connection: your prefrontal cortex, which is responsible for many executive functions such as planning, focus, predicting/anticipating outcomes, impulse control, and reason.

Your prefrontal cortex is also responsible for informing your hippocampus of the need to recall a memory. But when your body enters the fight-or-flight mode and your cortisol rises (such as when you encounter a bear), it inhibits your prefrontal cortex? Why? Well, this happens because your body needs to focus your energy elsewhere.

In that moment, you don’t need to give anything deep thought. Your energy is immediately diverted to your muscles so you can run. This is why, when faced with a threat, you often respond with a “knee jerk” reaction you may regret later. You simply can’t think clearly in that moment.

 

Chronic stress and memory - Dr. Pingel

 

How Modern Stress Impacts Memory

Now, here’s where this all comes into play. With our modern world and its constant demands, your body almost constantly remains in the fight-or-flight mode. Whether it’s a concern over your finances, job, spouse or partner, children, or even the constant pinging of your smartphone, there are constant stressors all around you. And, believe it or not, your body reacts to those stressors just as it would a bear encounter.

Every time you experience a stressful event or situation, your body diverts energy away from your brain, which impacts your ability to form and store new memories. Again, think back to the last time you were running late for an appointment. You probably can’t picture your exact surroundings. Maybe you were so panicked and rushed that you couldn’t even process where you left your phone or keys.

Now take a moment and consider what happens when you experience several instances of this kind of stress every single day. When this happens, the link between chronic stress and memory becomes very clear. The stress you’re under winds up having lasting effects on your amygdala, hippocampus, and prefrontal cortex. And, as a result, you become more forgetful and less able to process new information. You may even begin to experience more mood swings. And what do all of these situations cause? More stress! It feels like a vicious cycle, right?

Here’s the good news: If any of this sounds familiar, there are things you can do to help boost your memory and cognitive function even in the face of stress. After all, your life isn’t going to magically become less stressful. So, let’s review how you can better support your body’s stress response so that the connection between chronic stress and memory doesn’t leave you feeling forgetful and frustrated.

How to Minimize the Effects of Stress on Memory and Concentration

Fortunately, there are things you can do to help support your body’s stress response and boost your memory in the process. Here are a few of my top tips.

1. Consume adrenal-supporting foods and herbs.

If your memory lapses are due to your body’s poor stress response, the first thing you should do is support your adrenal health. Your adrenal glands control your body’s stress response. When these glands become fatigued from being overworked due to chronic stress, they don’t function as well and your body is no longer able to manage your stress appropriately.

There are several ways you can support your adrenal health, but the first things you should do are to consume adrenal-supporting foods and herbs. Click here for a list of the top foods and herbs you should be including in your diet.

2. Complete focus exercises.

You can lessen the negative effects of chronic stress and memory by doing exercises that require focus, such as meditation. In fact, a 2010 study revealed that when participants with poor memory performed meditation for eight weeks, they experienced improvements in both verbal fluency and logical memory. [4]

But how does that work? Well, meditating actually stimulates your parasympathetic nervous system, which helps you to de-stress and unwind. It also helps your adrenal glands to stop releasing cortisol and allows your body to enter a calm state. And when you’re able to calm both your mind and your body, this helps you avoid distracting thoughts and become more relaxed. [5] Studies have shown that because meditation promotes relaxation and calm, it also supports learning ability and emotional regulation. [6]

3. Incorporate some movement.

If you’re looking to improve both chronic stress and memory, performing calming exercises may be especially beneficial. In fact, a 2016 study revealed that regular exercise can actually alleviate memory deficits caused by chronic stress. [7] And another study revealed that people who completed 20 minutes of daily exercised performed better on memory tests than those who didn’t exercise. [8]

As far as what types of exercise you should do, any movement you enjoy will help to reduce stress and, therefore, boost your memory. That said, studies have shown that people who implement regular yoga regimens experience significant decreases in stress and/or anxiety symptoms. [9]

4. Support your stress response with B vitamins.

B vitamins have been shown to not only support your body’s stress response but also boost your memory, focus, and overall cognitive function as well. Interestingly, several studies have shown that a deficiency in vitamin B12 is associated with cognitive impairment. [10]

Moreover, in a 2010 study on 215 men, researchers found that supplementing with a B-complex vitamin actually improved the men’s cognitive performance. The men taking the supplements had “significantly more” correct answers and performed cognitive tests longer than a group taking a placebo. [11]

 

As you can see, there’s a clear link between chronic stress and memory. But with the right support, you can overcome the impact stress has on both your body and mind.

 

Key Takeaways

Ready to Go Flexitarian? How to Start a Flexitarian Diet (+ 4 Key Flexitarian Benefits!)

Finding a diet that works for you is a highly individualized process, one that’s largely based on your biochemical individuality. For example, I’m a vegetarian, and this is based upon numerous factors, such ashow I felt when I ate meat, my dislike for the taste, and learning more about what my body needed from a nutritional standpoint. But my journey to being a vegetarian was a gradual process. When I first cut out meat, I continued to include dairy, eggs, and gluten in my diet. As time went on, I cut out dairy and gluten to better support my individual needs.

You see, I believe you need to find what works best for you. The good news is that if you want to get more health benefits from eating a plant-based diet but you don’t feel that become a vegan or vegetarian is right for you, there’s another option: becoming a flexitarian!

What is a flexitarian? Well, the word is formed by combining two other words: flexible and vegetarian. So, basically it means eating a somewhat vegetarian, or semi-vegetarian, diet. A flexitarian diet still allows for some meat, but it has the potential for a lot more health benefits than a diet that is heavy in meat and other animal products.

If cutting out meat entirely isn’t for you, check out why switching to a flexitarian lifestyle may be a good compromise instead.

 

What Is a Flexitarian?

The flexitarian diet concept was first formally introduced in 2009 with the publication of The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life, by Dawn Jackson Blatner, a dietitian.

In her book, Jackson Blatner provides a comprehensive explanation of the flexitarian lifestyle and how to transition to flexitarian eating, plus recipes and a flexitarian diet plan to provide guidance on weekly meal planning and so forth.

Similar to the Mediterranean diet and other semi-vegetarian diets, a flexitarian diet calls for a partial vegetarian approach to eating.

Rather than stricter vegetarian and vegan approaches to eating, a flexitarian diet still allows for the consumption of meat and other animal products. But meals are plant-based, meaning that the emphasis is on eating more fruits, vegetables, legumes, nuts, and seeds and limiting meat and animal products.

Following a flexitarian “diet” focuses on the foods you can include instead of what you must avoid. Rather than a diet per se, it’s considered more of a lifestyle choice.

Because of its emphasis on eating healthy whole foods and cutting down on animal products, a flexitarian lifestyle also offers several health benefits.

4 Flexitarian Benefits

You don't have to totally give up meat, but studies show that eating less meat may provide a range of health benefits. I’ve listed four key benefits to eating a plant-based diet below. [1]

1. Lowers blood pressure

Fruits and vegetables contain lots of antioxidants, which help to lower cholesterol and inflammation. By extension, healthy plant-based diets can help to improve blood pressure.

2. Reduces the risk of heart disease

The antioxidant action and anti-inflammatory properties of fruits and vegetables help to protect the cardiovascular system and guard against heart disease, stroke, and arteriosclerosis (hardening of blood vessels).

3. Reduces the risk of diabetes and cancer

Studies show that vegetarian diets containing high amounts of healthy carbohydrates in the form of fruits, vegetables, and whole grains coupled with lower amounts of fat help to increase insulin sensitivity and protect against diabetes and cancer.

4. Supports healthy gut microbiota and lowers gut inflammation

The high fiber content found in plant-based diets helps to increase “good” bacteria in the gut known as lactic acid bacteria and reduce bad bacteria strains. The diversity of healthy gut bacteria helps to protect against inflammation. It also increases the development of short-chain fatty acids (SCFAs), which have many health benefits including boosting the immune system. [2]

 

Flexitarian - Dr. Piingel

 

How to Start a Flexitarian Diet

If you’re considering making any major changes to your diet, it’s important to keep in mind that we are all different. Yes, we have similar needs in terms of basic nutrients, but we are all individuals in terms of our genetic makeup, how much we exercise, and our baseline health. For example, someone with diabetes will have different dietary needs than someone who does not have diabetes.

If you have any medical conditions or major health concerns, it’s a good idea to speak with your doctor before making big changes to your eating or exercising habits.

Keeping all of that in mind, here are a few tips to consider if you want to try transitioning to a flexitarianlifestyle.

1. Try “Meatless Mondays.” Start by cutting out meat just one day a week (it doesn’t have to be on Mondays, but you get the idea). For all the meat eaters out there, this can be a way to begin a gentle transition to eating less meat. Then you can slowly start cutting out meat on more days per week. And if you need a little help making the transition, you can try some plant-based meal services, such as Purple Carrot.

2. Add lots of fruits and vegetables to be sure you are eating a healthy flexitarian diet.

3. Eat a salad each day. This is great way to ensure that you’re getting several servings of veggies.

4. Get your protein from mostly plant sources, including legumes, tofu, tempeh, and other meat alternatives and plant-based foods.

5. Try dairy alternatives such as almond milk, almond butter, cashew milk, and cashew cheese.

6. Cut out processed foods and cut down on sugar and sweets. Consider trying natural sugar substitutes such as monk fruit sweetener.

7. Be sure you are getting all of your vitamins and minerals. Cutting down on meat and animal products can potentially lead to deficiencies of certain vitamins and minerals, especially vitamin B12. You may want to consider a B complex vitamin. Other vitamins and minerals to pay special attention to include calcium, iron, omega-3 fatty acids, and zinc.

 

Key Takeaways

Biochemical Individuality: The Key to Your Unlocking Your Optimal Health 

In our modern medical world, everyone is often treated the same. If you have a certain set of symptoms or certain results in particular lab work, it’s not uncommon for you to receive the exact same treatment as someone else. The problem is that this other person may have a totally different background. After all, everybody has different genetics, different environments, different nutrition, and different external factors such as lifestyle habits. And these different factors result in one unique and vital factor that’s absolutely crucial to take into consideration for your health: your biochemical individuality.

Think about it: No two people are exactly the same. So, why should your medical treatment be? You deserve a treatment plan as unique as you are! After all, what works for one person may not work for you, and vice versa. Let’s take a look at what biochemical individuality actually is and how it impacts your health and treatment plans.

 

Biochemical individuality - Dr. Pingel

 

What is Biochemical Individuality?

Think of your body and your health needs like your fingerprint: No one else has ever or will ever have the same fingerprint as you. It’s a marker unique to your body.

Well, think of your biochemical makeup in the exact same way. While your body will have certain nutritional requirements to support your biochemical processes, someone else will have very different requirements. This is known as biochemical individuality, and it impacts every biochemical process in your body—from your body’s stress response to your blood sugar regulation to your immune system response to your thyroid function.

But where did this idea of biochemical individuality come from? How do we know we don’t all share the same nutritional requirements to support our biochemistry? In the 1950s, American biochemist and researcher Roger Williams conducted research and revealed that the recommended daily allowances (RDA) of nutrients weren’t enough to meet bodily requirements of most people’s nutritional needs, though it would meet some. As a result, he became interested in the concept of biochemical individuality and how the body’s nutritional needs for repair and restoration differ. [1]

 

 

How Biochemical Individuality Works

The RDAs we see today largely depend on the notion that everyone metabolizes and absorbs nutrients in the same optimal way. Here’s the problem with that: We are all genetically different and come from different backgrounds, so how can we all absorb and metabolize nutrients the same?

Think of all the variables we’ve discussed. Do you remember how stress causes adrenal fatigue and how adrenal fatigue impacts everything from your ability to digest and absorb your foods to your blood sugar levels to your heart health? If someone is under chronic stress, how can he or she possible metabolize and absorb nutrients as efficiently as someone who carries very little stress? They can’t.

Another variable is someone’s predisposition to certain illnesses. If digestive disorders run in your family and you’re unable to find the root cause, it’s pretty safe to say that you won’t absorb the nutrients you need for optimal bodily function as well as someone without digestive disorders. If diabetes runs in your family, your body may be under extra stress to maintain your blood sugar. And when that happens, attention is diverted away from nutrient metabolization and absorption.

The same goes for food intolerances. Do you know someone who’s lactose intolerant or has a gluten sensitivity (or maybe even celiac disease)? Not only are they unable to metabolize and absorb the nutrients from those foods, but the body’s internal stress of trying to do so actually causes inflammation in the body, which further prevent nutrient absorption.

As you can see, your RDAs of different vitamins and minerals are naturally going to be very different from someone else’s. And, as a result, your treatment and personal nutritional goals should be as well.

How Biochemical Individuality Impacts Your Treatment

So, by now, you’re probably thinking, “OK, Dr. Pingel, I get that I have unique nutritional needs, but what do I do now if I can’t depend on the USDA’s RDAs? Where do I start?”

I get it … it can be a bit overwhelming to process this information. After all, it likely goes against everything you’ve been told your entire life, right? But you can’t quite let it go, either, because it makes too much sense. Things are starting to click, like why a certain diet that worked for other people didn’t work for you. Why certain exercises don’t help you or keep you motivated. Why certain medications didn’t help you like your doctor said they would, perhaps even causing side effects that were “very rare” or “unlikely to be from this medication.”

Here are the top action points I want you to take away from the concept of biochemical individuality: Have an honest conversation with your doctor about your desire to not simply “treat the symptoms.” (Click here for more tips on how to cultivate a strong doctor-patient relationship that will help you to have these conversations.)

Explain to your doctor that you want to be treated as an individual and your desire to conduct a full investigation of your symptoms to get to the root cause. You want to leave no stone unturned. You don’t want to assume you have a certain illness or condition simply based on your symptoms. Instead, you want to uncover the root cause so you know exactly what areas of your body need the most support.

So, how do you conduct this investigation? You start by asking your doctor to conduct a thorough exam and order thorough lab work and genetic screening. If your doctor doesn’t support your efforts to truly achieve your best health, it may be time to consider finding a new one—or seeks a function medicine physician or naturopathic physician to assist your efforts.

After all, simply being handed a medication for symptoms without taking your unique body—your biochemical individuality—into account is like being just another number. And aren’t you and your health worth more than that?

 

Key Takeaways