Signs You’re Under Too Much Stress (+ What You Can Do About It Now!

Did you know that April is National Stress Awareness Month? Over the last several months, I’ve spent a lot of time discussing how stress impacts your health and why it's so important to support your body's stress response if you want to overcome diseases and major health conditions. But what are some of the top signs you’re under too much stress? Would you know them if you experienced them?

Odds are pretty high that you may be so used to it, that you’re missing some of these critical signs. And while it may seem like stress and anxiety have been in overdrive these past few weeks, the truth of the matter is that we're a chronically stressed nation—and have been for quite a while. The uncomfortable (and scary) reality is that we’re only making ourselves sicker. But, the great news is that there is hope. After all, we can do something about it!

So, let’s take a look at the shocking stats regarding stress in our nation and then learn about the top signs you're under too much stress and what you can do about it—starting right now!

 

The Modern State of Stress

As I said above, while it feels like our society has been under an extreme amount of stress and anxiety in these last few weeks, the truth is that we’re a chronically stressed nation. Believe it or not, you probably so used to feeling this way, you don’t even notice it anymore. It probably feels normal or like you’re just a busy person.

The problem is that your body wasn’t built to handle constant stress over long periods of time. Instead, your adrenal glands were designed to handle short-term bouts of stress, and when that stressor is gone, they are able to relax. But what’s happening is that you’re dealing with constantly stressors: relationships, your job, finances, the never-ending pinging of your smartphone … the list just goes on.

When you have a situation of chronic stress, your adrenal glands go into overdrive to try to help your body adapt so that it can keep functioning. But, at some point, these glands are no longer able to keep up and they become fatigued. And that’s when the real problems begin, because adrenal fatigue is linked to so many health issues. In fact, take a look at how chronic stress is impacting the health of our nation today: [1]

 

Signs you're under too much stress - Dr. Pingel

 

Perhaps the most shocking statistic here? Anywhere from 75 to 90 percent of all doctor’s office visits are for stress-related problems! [2] But there’s more.

According to a 2008 scientific article, emotional stress is a major contributing factor to the top six leading causes of death in the U.S: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver, and suicide. [3] When you really think about it, it’s not really too surprising that we’re such a chronically ill nation. But how do you know if you’re chronically stressed? Let’s take a look at the top signs you’re under too much stress.

6 Signs You're Under Too Much Stress

Not surprisingly, many of the signs you’re under too much stress are the same signs and symptoms of adrenal fatigue. [4]

3 Stress Management Tips

If you find that you’re showing some of the signs you’re under too much stress, it’s imperative that you find ways to help manage your stress so that you don’t start to experience more serious symptoms. Here are a few stress management tips to get you started:

1. Get moving.

Whether you like to dance, walk in nature, or do some slow, peaceful yoga poses, movement is a great way to help decrease your stress load. In fact 53 percent of Americans report that staying active helps to manage their stress. And 12 percent of people credit yoga and/or meditation with helping to reduce their stress. [5]

Here are some fun ways you can get moving to support your body’s stress management. And if you can, try to get out in nature for your movements. It’s important to reconnect with your environment for stress management and take in the fresh air.

2. Prioritize emotional support.

Almost 75 percent of Americans state that having an emotional support system is essential for helping them manage stress. Staying connected with those closest to you, including your friends and family, can offer great emotional support during trying, stressful times. But that’s not all.

It’s also important to love yourself. A huge part of the mind-body connection is reconnecting with yourself as well and giving yourself permission to make mistakes and learn from them. If necessary, remember to forgive yourself for past mistakes as well. Fully accepting yourself will go a long way in helping you to prioritize your health and wellness.

3. Support your adrenal health.

Last, but certainly not least, is the need to support your adrenal gland health. Because your adrenal glands control how your body responds to and manages stress, making sure they stay healthy is the single most important thing you can do to fight chronic stress.

You can check out my article on adrenal fatigue for more information on how to get started. And if you find that you want even more specific insight, along with a full 30-day program to help you regain your health by prioritizing your adrenal health, check out my brand-new program: The Total Health Turnaround Program. It’s full of delicious recipes, a 30-day meal plan, movements, herbal suggestions, and mind-body tips to help you overcome adrenal fatigue and achieve your optimal health!

Key Takeaways

The Surprising Signs of Celiac Disease (+ The Top 5 Treatments)

The topic of celiac disease is one that’s close to my heart. Not only do many of my patients struggle with this disorder, but I also have it—kind of. You see, celiac disease runs in my family, and about nine years ago, I eliminated gluten from my diet because I noticed I felt really tired after eating it. Then, five years later, I ran my genetics and guess what? I have the genes for celiac disease. Luckily, I didn’t show the major signs of celiac disease because I had eliminated the trigger. And I currently do not have celiac disease, despite my genetic predisposition.

Do you ever feel “off” after eating something that contains gluten? If so, you may be wondering if you are displaying signs of celiac disease. So, let’s take a closer look at what celiac disease really is, how to determine if you actually are showing signs of celiac disease, and the steps you should take if you suspect that gluten may be causing a problem for you.

 

What is Celiac Disease?

You may be surprised to learn that celiac disease is often inherited and passed down from parent to child through the HLA DQ2 and DQ8 genes. That said, just because the gene has been passed doesn’t mean the child will develop celiac disease. There are a lot of factors that play into these genetic markers being turned on. As with many autoimmune diseases, the signs of celiac disease are often muffled in the earlier stages of disease. So, it’s not always recognized in earlier childhood. In fact, many people with celiac aren’t even diagnosed until adulthood—between the ages of 40 and 69. [1]

Contrary to popular belief, celiac disease is not a food allergy, but rather an autoimmune condition in the small intestine. So, if you or someone you know has been diagnosed, cutting certain foods out and adding them back in once you feel better isn’t the route you want to take. Those diagnosed with a wheat allergy, on the other hand, may outgrow their condition over time. Celiac disease, however, is a life-long condition with permanent consequences, if not managed by completely avoiding all gluten exposure.

Celiac Disease vs. Gluten Sensitivity

While genetics play a huge role in celiac disease, there are other contributing factors as to why people may develop gluten sensitivity or show signs of celiac disease. With gluten sensitivity, you may not have the genetic predisposition for celiac disease, but you may display some of the signs of it.

If you suspect this may be the case for you, one possible cause is an overabundance of gluten in the modern-day diet. But it’s not just the gluten. Instead, it’s how the wheat is grown and processed. I mentioned this in another article, but in 1974 Monsanto patented and introduced glyphosate under the name Roundup. [2]

The product was created to kill weeds; however, the damage it does to the body wouldn’t be discovered until much later. As these products became more popular, so did the glyphosate-related illnesses that seemingly came out of nowhere. As a result, many people associate this chemical with the growth in wheat and gluten intolerances.

 

 

Do You Have the Signs of Celiac Disease?

While one of the most reported earlier symptoms is a change in bowel movements, I have seen many people with celiac disease who report experiencing anxiety, depression, menstrual abnormalities, and poor immune function as their first symptoms—without any bowel changes.

When bowel changes to occur, they become loose, greasy, frothy, fatty, and have a very bad odor. These changes are often accompanied by abdominal pain, cramping, gas, bloating, and even sometimes constipation.

Some of the signs of celiac disease that may surprise you include:

 

Signs of celiac disease - Dr. Pingel

 

Now that you know the top signs and symptoms of celiac disease, let’s take a look at what happens once you suspect you may have it by discussing how it’s diagnosed.

How Celiac Disease is Diagnosed

In traditional medicine, celiac disease is diagnosed by taking a biopsy of the intestine, but this is a very invasive procedure. Furthermore, it will only be positive once the disease has progressed to damaging your intestine.

A less invasive way to diagnose is by doing a blood screening. There are multiple blood markers that are often good indications that celiac cisease is present, but these are not foolproof, as the ranges of these tests are vast and conflicting.

If certain blood markers are higher than others, it may indicate that gluten malabsorption caused by gluten intolerance is the problem. Genetic screening looks for the presence of the HLA DQ2 and DQ8 genes is another, less-invasive method of diagnosing. But, as I mentioned, having the genes doesn’t mean you have the disease. If this applies to you, you can avoid gluten to help lessen the likelihood of developing celiac disease.

What Happens Once You’re Diagnosed with Celiac Disease

The first problem in the diagnostic process is that many people don’t make it far enough to warrant a biopsy. So, they get blood screenings but, as I said before, this can be misleading.

The second problem is when people are diagnosed with celiac disease, they are given a pamphlet telling them to avoid gluten. That’s it. There is no education on the crossover of inflammation in the gut and what it does to the gut/brain axis, hormones, etc. The education given is highly lacking.

Sure, you should avoid gluten, but there are hidden sources of gluten as well other contributing factors that people are unaware of. In food, gluten can be found lurking in things you may or may not already be aware of, such as wheat, barley, rye, semolina, spelt, wheat germ, and even oats. Other places to look out for are candy, beer and grain alcohol, chips, certain ground spices, flavored teas, flavored rice, soy sauce, salad dressings, and even veggie burgers (not my veggie burger recipe, though)!

Gluten can also be found in makeup, lotions, sunscreens, laundry detergents, glue, hairspray, shampoo and conditioners, toothpaste and mouthwash, and even certain commonly used medications and low-quality vitamins and supplements, to name a few [18]. It is even found in Play-Doh! For a list of many of the hidden gluten sources, click here.

In short, check all labels for sneaky, gluten-filled ingredients. And don’t be afraid to ask by calling the manufacturer or your pharmacist.

Finally, one last point worth noting is that there is documented overlap between gluten and dairy allergies. So, if you’re diagnosed with celiac disease, you will likely find that also eliminating dairy products will go a long way it helping your body to heal.

The Top 5 Treatments for Celiac Disease

If you’ve exhibited man of the signs of celiac disease or have received an official diagnosis, here are some of the top treatments you should try.

1. Avoid gluten.

The most effective treatment for celiac is to remove all gluten and gliadin, a protein found in wheat, from your diet. Like I said before, this is a life-long commitment. You have to have an in-it-to-win-it mentality. And it’s not just revolving around food. If you only focused on food and didn’t make some other changes, you’ll eventually head back to your doctor with the same lengthy list of signs and symptoms.

And remember that I also recommend eliminating dairy products while you are in a healing phase, as there are documented overlaps of dairy intolerance with celiac disease.

2. Heal your gut.

Once gluten and gliadin have been removed, I’ve found that people see huge relief within three months. But this is just the beginning. The next step is to heal your gut. You can start to do this by avoiding other inflammatory foods.

Celiac disease that goes undiagnosed can wreak havoc on your intestines, causing malabsorption, which leads to leaky gut. When your intestines are inflamed, they’re unable to properly absorb the nutrients and vitamins essential for healing.

This also creates further food intolerances, requiring more food elimination. And further elimination puts you at risk for more deficiency. If your gut is off track, everything follows suit. The gut-brain connection is one I talk about with my patients all the time. Your gut is the foundation of your immune system and even your mental health!

3. Address nutritional deficiencies.

IV vitamin therapy is a great way to combat nutritional deficiencies from lack of intestinal absorption. You may be thinking, “Dr. Pingel, this sounds silly,” but I will say from first-hand experience that this therapy is crucial and so effective. It injects vitamins and minerals directly into your vein, therefore bypassing the intestines for optimal absorption.

For example, say someone has exhibited the signs of celiac disease and just found out she has it. She’s been taking vitamins and other supplements for a while now, but still feels crummy, even after going gluten-free and making other lifestyle changes. When she takes something orally, it still has to go through multiple steps before it’s absorbed. And if she already has leaky gut or absorption issues, who knows what percent, if any, of that vitamin or supplement is actually being absorbed by her body. IV vitamin therapy skips those steps and goes straight to the source, giving her body 100 percent of what it needs, right then.

4. Use herbal support.

Other herbs that are great to help soothe and heal gut inflammation are deglycerized licorice, slippery elm, marshmallow root, and glutamine. Taking pancreatic enzymes that break down foods will also aid the digestion process, thereby reducing inflammation. There are a few enzymes on the market that provide extra protection for gluten-sensitive people, in the event they accidentally come into contact with it.

5. Support your body’s stress management.

As with any autoimmune disease, stress (and the resulting adrenal fatigue) can trigger and worsen signs of celiac disease. Stress management is a critical step in managing celiac disease. Why? Well, stress will slow your digestion and nutrient absorption even further, which can halt your progress even after you eliminate gluten.

 

You should be aware that if celiac disease goes untreated, your body won’t be unable to absorb essential vitamins and nutrients. This causes a slow poison, which may lead to a plethora of health issues, such as:

If your body can’t absorb properly, it weakens your immune system. This makes you more susceptible to worsening pre-existing conditions, or even to developing new conditions. [19]

If you suspect you may have celiac disease, please talk to your healthcare provider about your symptoms and diet. Then, request genetic testing and consider eliminating gluten rom your diet to see if your symptoms improve. The sooner you do, the sooner you’ll be able to take back your health and feel like yourself again!

 

Key Takeaways

Adrenal Health and The Immune System: The Missing Link You Need to Know About

Many people don’t realize that worry and/or fear can cause immense stress on your body and actually weaken your immune system. And when that happens, you leave yourself open to catching more illnesses that are circulating. Because your adrenal glands control your body’s ability manage stress, the link between adrenal health and the immune system is a crucial one.

It's absolutely essential to practice mindfulness, set emotional boundaries, and prioritize your health and wellness—so your body’s response to incoming invaders, such as viral and bacterial infections, isn't weakened. So, in light of all the current concern about immune health and preventing the spread of viral illnesses, let’s take a closer look at how stress impacts your immune system and what you can do about it.

 

The Connection Between Adrenal Health and The Immune System

I remember an especially stressful time in the early years of my practice. I had been working really long, hard days, and I had some tough cases that took up a lot of my thoughts. I also had a 1-year-old and a 4-year-old at the time, so they demanded all of my attention when I was home.

I was exhausted, but I had no time to worry about it. Ultimately, I decided that I should take a week off around Christmas, as I missed my kids and needed some rest. I was home for only one day when I was hit with the flu, and it lasted a full 10 to 14 days. Unbelievably, it went away the day I was scheduled to return to work. I kept wondering where I had contracted it. Even though I had seen numerous flu cases in the weeks prior, my immune system never gave me any hint that it was coming. But the minute I shut off my brain, it hit me—and it hit me hard. I could barely walk and my fever was up above 103°F.

The problem was that I was so overworked and overstressed that I was experiencing adrenal fatigue. My body was so exhausted from keeping minor threats away that when a big threat snuck past the trap, my immune system completely missed it. I had tricked my body so many times with silly worries of a “bear attack” that when I needed my immune system the most, it failed to catch the flu before the flu caught me. Had I not had adrenal fatigue, I would have likely developed less severe symptoms from the illness.

Has this ever happened to you? You’re running along with your busy lifestyle, rushing to meet all of your daily demands and responsibilities that you miss the warning signs of an impending illness. Or maybe you’re about to leave to go on a much-needed vacation and desperately trying to wrap up a major project at work. You take a break or leave for the vacation when … BAM! You’re hit with an illness that causes you to miss out on all the fun and leaves you unable to enjoy your time off.

As frustrating as this can be, and as busy as your daily life can be, I want to encourage you to remember that your immune system is there to help you, and it needs to be rested and on alert to keep you well. If you find that when you get sick you experience more severe symptoms, it’s time to address your body’s stress response and think about your adrenal gland health.

How Adrenal Fatigue Health Impacts Your Immune System

Your immune system is responsible for keeping you safe from invading organisms, just as our front lines protect us from enemies in a war. They may fire warning shots or send out a bunch of troops to warn the enemy, or they may hide and secretly attack when the impact is greatest. And just like our armed forces, your body has intelligence (your adrenal glands) behind the front lines that determines which threats are the most dangerous and attacks the greatest threats first.

But what happens when you have adrenal fatigue? What, exactly, is the link between poor adrenal health and the immune system?

Well, along with your brain, your adrenal glands work in your body’s intelligence department. This means that it receives a threat and determines its value. When your adrenal glands trigger your immune system, it creates an inflammatory response that then triggers your white blood cells and other immune complexes to flood to the area to protect you.

Stress, Cortisol, and The Immune Response

Consider this scenario for a moment: You’ve just escaped a bear encounter in the woods. When you hear a noise that you perceive may be from another bear, your immune system senses that the bear could become a valid threat and releases cortisol as its first line of defense, resulting in a temporary inflammatory response. Then yet another sound may prompt an alert, so your immune system prepares for defense again resulting in another inflammatory response. But if no bear appears, your immune system relaxes but waits for another potential bear to appear.

So, what does this mean in terms of adrenal health and the immune system? During this phase of adrenal fatigue, your immune system stays on alert and you rarely get sick. Why? Well, every potential threat is immediately addressed and demolished. But as your adrenal fatigue progresses, you do become sick every so often—and it’s usually more severe. The inflammation is always present as a baseline, so the white blood cells and immune complexes become somewhat immune to a new threat. The troops are already there, so why send more?

Think back to my example of the horrible bout of flu I had. It hit me while I was on vacation because I was calmer, meaning my adrenal glands were allowed to rest. And what happens when your exhausted adrenal glands finally get a chance to rest? Your exhausted immune system also relaxes and doesn't pay as much attention to invaders, which is when viruses can hit you—hard.

In fact, studies have confirmed the undeniable connection between stress and a compromised immune system. Researchers surveyed more than 175 people about difficult situations they had experienced in the preceding year. Then, they administered nasal drops containing the common cold virus.

After checking the subjects to see who actually caught the cold, the researchers noted that those who had experienced stress were twice as likely to develop the cold. Moreover, additional tests showed that the immune systems of subjects who had developed the cold virus had grown less sensitive to cortisol. The decreased sensitivity to cortisol allowed inflammation to thrive, resulting in increased likelihood of developing the cold. [1]

The takeaway here? When you're in a state of stress, your immune system loses its ability to fight off bacteria and viruses effectively—leaving you more vulnerable to illness. This further illustrates the crucial link between adrenal health and the immune system. But there’s more …

As your adrenal fatigue progresses even further, your immune system becomes more ineffective, further exhibiting the link between adrenal health and the immune system. This is why many people with more extreme adrenal fatigue tend to develop hives, even if they’ve never experienced them before. If these hives can’t be connected to anything you’ve used topically or eaten, and if they happen more often at night while you’re resting, odds are high that your immune system is in overdrive. Simply put, your immune system can no longer determine what’s a real threat from what isn’t.

 

Adrenal health and the immune system - Dr. Pingel

 

The Top 3 Signs Adrenal Fatigue is Impacting Your Immune System

Here are some of the top signs that adrenal fatigue may be causing issues with your immunity.

  1. You rarely get sick until you take a break to relax.
  2. When you do get sick, your symptoms are more severe.
  3. It you longer to recover than the average person.

 

As you can see, there is a very important link between adrenal health and the immune system. The good news is that by learning how to improve your body’s stress management through supporting the health of your adrenal glands, you can limit the impact stress has on your immune system. And, in the process, you can help strengthen your immune system and overall health.

To learn more, check out my article on how to support your adrenal health, which includes tips ranging from dietary support to practicing mindfulness and more.

 

Key Takeaways

 

Excerpted from The Total Health Turnaround Program

The Doctor-Patient Relationship: How It Impacts Your Health

Think back to the last time you walked into a new doctor’s office for the first time. Were you nervous or anxious? Perhaps you weren’t sure what to expect. Were you curious about this doctor’s bedside manner? Were you seeking a new physician based on his or her expertise? Maybe you just trying to find a better fit for your health needs and goals. After all, the doctor-patient relationship is key for your health treatment plan. And here’s why …

A doctor has many roles, and perhaps the most important one is as a teacher. Your doctor's job isn't to be “smarter” than somebody else or to be a "know-it-all." Instead his or her job is to listen, educate, motivate, and help guide you to proper health decisions based on a deep understanding of how the body works. Finally, your doctor's job is to look out for your best interest while making sure you understand the "why" behind what's happening. This requires a solid doctor-patient relationship built on mutual respect and trust.

This relationship is so important, and it’s one you have control over because you have the power to choose your physician. So, let’s discuss how the doctor-patient relationship impacts your health decisions and treatment plan along with ways you can determine if your physician is the right “match” for you!

 

The Importance of the Doctor-Patient Relationship

During one of my final exams in medical school, I had to see a mock patient. I spent a considerable amount of time with the patient, opening up and sharing experiences. At the end of the exercise, the patient had to rate me as a doctor. I was thrilled when I received a 100-percent rating, which solidified to me that people want a doctor who understands what they’re going through.

However, when my proctor scored me, he said that I “got too personal” and opened up too much with the patient. And he suggested that I sit behind a desk with a lab coat and show my authority.

Although I appreciated and respected his opinion, I felt differently. I kept coming back to one thought: How can I encourage someone to take control of their health if they can't see that I understand their concerns and frustrations?

 

Doctor-patient relationship - Dr. Pingel

 

In the end, you, the patient, has to learn from the office visit and make the appropriate changes. The power lies in your hands. And I believe patients benefit from an open approach. As such, I still apply that doctor-patient relationship approach in my practice to this very day. And, interestingly, there’s proof that prioritizing this relationship is crucial in patients achieving better health outcomes.

According to a 2017 study, building trust and rapport early in a new doctor-patient relationship is absolutely vital in improving a patient’s overall health care experience. Researchers noted that new patients have a high risk of missing subsequent visits or dropping their health care altogether.

In all, the researchers found that truly educating patients while remaining understanding and nonjudgmental not only calmed patients’ feelings of anxiety and vulnerability, but also gave them a quality health care experience. This not only encouraged their attendance at future appointments, but also motivated them to adhere to their treatment plans. [1]

In addition, a 2018 review of over 17 articles revealed that both trust and communication were two doctor-patient relationship qualities positively related to patient satisfaction and perceived quality of health care. The authors of this review noted that these qualities were linked to better compliance in following medical advice and treatment plans. [2]

So, what does all of this mean? It means that you have a far greater likelihood of sticking to a health treatment plan if you have a quality relationship with your doctor. But how do you know what to look for? After all, not all doctors are the same. Let’s take a look at some of the key qualities you should seek to help you find a physician who will prioritize a beneficial doctor-patient relationship with you.

The 5 Actions That Support a Strong Doctor-Patient Relationship

Now, let’s revisit that 2017 study on the importance of building a strong doctor-patient relationship. The researchers found that doctors could help cement stronger relationships by taking five specific actions with new patients. Here are the five actions you should look for your doctor to take.

1. Your doctor should provide you with reassurance.

If you’ve ever been faced with an inexplicable symptom or frightening health condition, the very first thing you probably wanted to hear was some reassurance that there was hope for improvement. So often, patients look to their doctors for comfort and guidance. Look for a doctor who takes a few moments to truly understand and address your biggest concerns.

2. Your doctor should encourage you to ask questions.

These days, doctors’ schedules are so slammed that they’re often in-and-out in a span of 15 minutes (or less!). Maybe you’ve experienced this, where your doctor seems distracted or in a hurry because he or she is running behind. What happens? Well, any important questions you have are postponed. You end up leaving your appointment with unanswered questions and fuzzy guidelines on what to do next.

One of the best signs that your doctor prioritizes a strong doctor-patient relationship is if he or she not only takes the time to answer your questions but also encourages you to ask them! This shows you that your doctor truly cares and is invested in your wellbeing, which, in turn, makes you more invested as well!

3. Your doctor should show you your lab results and, more importantly, explain what they mean.

How often have you been to a doctor’s office and been told something along the lines of, “Oh, these levels are high/low. Do this,” without much explanation? You leave feeling confused and unsure about what’s going on in your body and why you received those specific lab results. That doesn’t make you feel very motivated, does it? Instead of leaving your office visit armed with knowledge and motivation, you’re left wondering about the true state of your health.

You can feel confident that your doctor values a strong doctor-patient relationship if he or she truly takes the time to review and fully explain your lab results—and any other test results for that matter. You should leave each appointment feeling truly educated about what’s happening inside your body, how the lab results reflect the state of your health, what your optimal treatment plan is, and why that treatment plan is best for your individual health needs.

4. Your doctor should avoid judgmental behaviors and language.

When doctors take the Hippocratic Oath, or an oath of ethics taken by all physicians, they must first promise to do no harm to their patients. Part of that is remaining compassionate and understanding so that you feel at ease and comfortable sharing your entire health picture with your doctor.

If you feel your doctor is judging your habits and/or health history, you’ll be less likely to share all of the information your doctor needs to know in order to form an effective treatment plan with you. A huge part of a solid doctor-patient relationship is feeling fully understood and supported by your doctor. Accept nothing less.

5. Your doctor should ask about your goals and preferences.

Of course your doctor will have his or her thoughts and suggestions once they hear about your health history and current symptoms (if any), but your health goals should play a huge factor in any treatment plan proposed. After all, no one—not even your doctor—is as familiar with your body as you are. You also know what’s worked for you in the past, as well as what hasn’t.

Remember to share what you’re looking to achieve in regards to your health so that your treatment plan can be customized for your unique needs. And if your doctor balks at hearing about your goals and preferences, seek out another physician. After all, your health is on the line. You need to feel completely confident that your doctor truly has your best interests at heart and is truly invested in your care. That will set you up for success by motivating you to achieve your health goals.

 

Key Takeaways

What is a Liver Detox? (+ 5 Foods for Detoxing Your Liver)

Did you know that your liver is one of your most vital organs—playing a role in virtually every system within your body? From cleaning your blood of harmful substances to supporting your immune system in defeating viruses or bacteria to aiding digestion, your liver plays many crucial roles. In fact, the liver is so important that it can actually regenerate itself after injury! And since everything must pass through the liver before reaching its destination, when there’s a problem with your health, it’s typically involved somehow. That's why it's so important to detox your liver and keep it as high-functioning as possible.

Doing a liver detox isn’t that difficult. In fact, there are actually several foods for detoxing your liver that you likely already enjoy eating! So, let’s take a few minutes to review what your liver does, what a liver detox entails, how it benefits your overall health, and the top foods for detoxing your liver.

 

The Role of Your Liver

You may be surprised to learn that your liver is considered as part of your gastrointestinal system. But its functions aren’t limited to the digestive process, as it has a role in virtually all of your body systems.

As I mentioned above, it’s responsible for cleaning your blood of harmful substances and routing clean blood to other organs for use. It also aides in the removal of immune threats to your body, such as viruses or bacteria. Finally, it produces bile to help facilitate digestion. When it comes to your bodily processes, there’s actually not much that doesn’t involve your liver. Think of your liver like like a colander—straining out particles to be utilized, stored, or removed from your body.

Now, your liver actually is one of five organs that assist in eliminating toxins from your body. The other four are your skin, lungs, kidneys, and colon. One of your liver’s unique jobs is to determine that a substance is harmful and begin to facilitate its removal. And while your body can easily remove water-soluble substances, fat-soluble toxin removal is a different story. These toxins must be “manually” broken down into safer byproducts and water-soluble substances before they can be removed from your body as waste. This manual breakdown is exactly what your liver does.

Given all of these responsibilities, I often equate the liver to a receptionist, sitting at her desk. Her phone is ringing, someone walks in the door with a delivery, and clients are waiting to be seen. Meanwhile, the boss comes along and dumps a stack of papers on her desk to be sorted, faxed, and filed. Which task does she complete first?

Your liver similarly has multiple tasks to complete at the same time. It must decide which tasks are the most life-threatening and which can be saved for later. Then, your liver handles those tasks in order of priority.

How Stress Impacts Your Liver Function

Your environment and lifestyle constantly drop more work onto your liver’s “desk,” and stress is just another contributor. Why? Well stress causes stimulation in your sympathetic nervous system, which activates to prepare your body to enter the fight-or-flight mode. But your liver does most of its everyday work in parasympathetic mode, or during your calmer moments.

So, what does this mean? When stress alerts your liver to the presence of a new “bear,” your liver must put aside its everyday work, such as toxin removal. Then, it has to shift its focus toward creating energy from your stored sugar so that you can react to the stress, or “run from the bear.”

Every responsibility placed on your liver must be handled at some point. Temporarily, this “to-do later” pile is fine. But imagine that you’re regularly stressed out, so you make a habit of indulging in a margarita or two each day. Plus, your diet typically includes a lot of take-out, which consists of fatty or processed foods that are more difficult to break down.

Your liver’s “to-do later” pile can quickly become a more permanent fixture. If it never gets resolved, your body will eventually experience mass chaos. And this is precisely why it’s so important to keep your liver from getting bogged down.

 

What is a Liver Detox?

When you think about doing a liver detox, do you imagine that you’re simply ridding your liver (and your body) of harmful environmental substances such as drugs, food colorings, preservatives, alcohols, air pollution, fumes, etc.? While this is partially true, your liver is also responsible for dealing with toxins created within your body. Think of these “in-house” toxins as your body’s “leftovers,” such as excess hormones and dead red blood cells.

Your liver will always prioritize tasks with immediate risk, shuffling the rest to its “to-do later” list. So, in order to be able to produce energy (a “to-do later” item), your body must first clear itself of potentially harmful substances. That’s why so many complaints of low energy or fatigue can be traced back to your liver.

Detoxing your liver can actually help to rid your liver of the toxins it stores throughout the filtration process. As a result, your liver is able to work more effectively and support your overall health.

So, how does it work? Well, it’s actually pretty simple. You focus on eating foods for detoxing your liver and drinking water to help clear those toxins via your kidneys. And since some of these top foods are not only tasty but also filled with the vitamins and minerals you need to support whole-body health and fight conditions such as diabetes, heart disease, adrenal fatigue, and more, you’re really setting yourself up for success! Now, let’s dive in and take a closer look at some of the top foods for detoxing your liver.

Top 5 Foods for Detoxing Your Liver

Here are five of the top foods for detoxing your liver, along with a few recipe and/or meal suggestions.

1. Beets

Beets are one of the top foods for detoxifying your liver. They not only help to decrease inflammation, but beets also contain betalain, a methyl donor and type of amino acid, which increases your enzymes to support detoxification. [1] Not only that, but beets have also been found to help thin the bile in your liver, which supports better digestion. Why is this important? Well, inadequate bile flow is linked to poor liver detoxification. [2]

If you’re not used to eating beets, they can be great additions to smoothies or salads. You can also roast them to bring out the naturally sweet taste.

2. Dandelion greens

Dandelion greens are another one of the top foods for detoxifying your liver, as they are also known to promote the flow of bile. But they actually have a protective effect on your liver as well. A 2017 study revealed that the polysaccharides in dandelion can protect the liver from acetaminophen-induced hepatic injury. [3] Moreover, dandelion greens have been shown to act as a diuretic, increasing urinary quantity and frequency, which helps your body to flush out toxins. In fact, according to a 2009 study, subjects who consumed dandelion extract experienced increased urinary frequency within five hours. [4]

When it comes to eating dandelion greens, two of the easiest ways are to add them to a salad or steam them. Be sure to drink a lot of water when consuming dandelion greens.

3. Kale

Kale and other cruciferous vegetables account for more of the top foods for detoxifying your liver. Why? Well, studies have shown that isothiocyanates (small molecules derived from the glucosinolates, or sulfur-containing compounds, found in kale and other cruciferous vegetables) increase the detoxification of carcinogens in the body. This means that kale can actually help to regulate the detoxification activities in your cells! [5]

Kale’s high concentration of chlorophyll is another reason this nutrient-packed food made the list of the top foods for detoxifying your liver. It’s actually well-documented that chlorophyll can purify your blood as well as assist with liver function in both humans and animals. [6]

I love to include kale in my salads, but it’s also a great ingredient in soups, stews, and this White Bean Chili recipe. I also love to use it in many other recipes, such as my Sweet Potato Black Been Enchiladas.

4. Garlic

The health benefits of garlic are likely too great to fully discuss here, but this health food actually contains anti-fungal, antibacterial, and anti-viral properties. [7] In addition, garlic aids your liver in activating certain enzymes to help eliminate toxins from your body. Not only that, but garlic is full of selenium, which is known to support liver health and even aid in liver cleansing. [8]

The beauty of garlic is that you can use it in almost any savory dish. But if you’re looking for a few new ideas, you can try these Golden Garlic Smashed Potatoes or this delicious Wild Rice Soup.

5. Walnuts

Walnut consumption has not only been found to improve liver functioning in those with non-alcoholic fatty liver disease, but it’s also linked to improvements in overall inflammation levels. [9] They’re not only high in amino acids, but are a great source of  omega-3 fatty acids and glutathione, which are known to support natural liver and bile acid detoxification. [10]

You can eat walnuts alone or on top of salads or other meals. Personally, I love to throw a handful of walnuts on many of my dishes, including these amazing Vegan Stuffed Sweet Potatoes.

 

Foods for detoxifying your liver - Dr. Pingel

 

 

If you’re interested in detoxing your liver, the most important thing to remember is that you need to support the detoxification process not only with foods for detoxing your liver but also by drinking plenty of water. You can also add certain herbs and spices know to aid detoxification, such as turmeric, for additional support.

 

Key Takeaways

Surprising Energy Drainers + 6 Natural Ways to Increase Your Energy

Have you ever noticed that in times of stress, you tend to feel tired? Think about the last time you had a long, intense day. Perhaps even the mere thought of making dinner may have seemed too much to bear, so you ordered in. Did you fall into bed or even just wind up crashing on your couch?

In our go-go-go society, stress is a major energy drainer. Many of us try to find energy boosters, such as caffeine or energy drinks, just to help keep us going, even when we’re already exhausted. But it’s important to find ways to increase your energy levels that are both healthy and sustainable. You may be surprised to learn that some of the energy boosts you turn to can actually drain you! That’s why it’s best to turn to natural ways to increase your energy.

In this article, we’ll review four of the top surprising energy drainers and some of the best natural (and easy!) ways to increase your energy in times of stress. Here’s to a healthier, happier, more energized you!

 

4 Surprising Energy Drainers

If I asked you to name a top energy booster, my guess is you would probably say either caffeine and naps. But what if I told you that too much caffeine is actually an energy drainer? Yep, it’s true. While caffeine may give you a quick boost in the short term, in the long term it actually depletes your energy.  And it’s not the only energy drainer in disguise. Here are some of the top surprising energy drainers you should look out for. 

1. Stress

While it may seem like the adrenaline rush of stress gives you a boost, over time you’ll find that constant adrenaline takes a toll. Chronic stress can wear you out and leave you feeling exhausted and depleted, not to mention at greater risk of further health problems. [1, 2] I find that most people who are under chronic stress will report that they crash after lunch. And they often find themselves wide awake in the middle of the night, which doesn’t help you have more energy the next day. Finding ways to reduce stress is key to increasing your energy levels.

2. Energy drinks

Grabbing a quick energy drink in the afternoon may seem like a way to power through but think twice. These drinks are high in sugar and caffeine. The high sugar content causes a spike in blood sugar, which may give you a quick boost, but then will cause you to crash.

Caffeine causes the body to increase cortisol production, just as if the body were experiencing a response to stress. So, if you are experiencing adrenal fatigue, that cup of coffee can actually worsen the situation. Heavy consumption of caffeine can also lead to anxiety and panic attacks. [3]

Consuming energy drinks can also disrupt sleep patterns, leading to further fatigue. A survey by the CDC of service members who drank energy drinks found that those who consumed three or more energy drinks per day reported more sleep disturbances and more instances of falling asleep during briefings or on guard duty. [4]

The high volume of caffeine in energy drinks can lead to cardiovascular risks such as an irregular heartbeat or even cardiac arrest. [5]

3. Coffee

So many of us rely on our morning cup of coffee to start our day, including me. While that cup of joe may be a comfort in the morning, relying on it to keep you going throughout the day is actually counter-productive.

Similar to energy drinks, because coffee contains caffeine it also causes the body to increase cortisol production and sometimes cause anxiety if consumed at a higher volume. Not only that, but drinking coffee throughout the day can actually interfere with your natural cortisol rhythm.

Caffeine withdrawal also occurs with coffee consumption. Just like with energy drinks, this can cause sleep disturbances. [6]

Finally, coffee consumption can also affect your heart rate and cardiovascular system due to its caffeine content. [7]

4. Naps

When you feel exhausted, an afternoon nap can sound like a great idea. But resting too long during the day or napping too frequently can set you up for insomnia and further exhaustion. [8] If you absolutely feel like taking a rest in the afternoon, be sure to set a timer or alarm and limit your nap to 20 minutes. [9]

 

Natural ways to increase your energy - Dr. Pingel

 

6 Natural Ways to Increase Your Energy

Now that you’ve learned a little bit about how some of the typical “energy boosters” can actually drain your energy, you’re probably wondering how to increase your energy naturally. I’ve included some natural ways to increase your energy below that can help you find the boost of energy you need without sacrificing your health.

And if you’re wondering how to increase your energy without caffeine, you’re in for a surprise—only one of these tips includes caffeine, but it’s also loaded with antioxidants and health benefits.

These six tips may be surprisingly simple, but they can go a long way to not only increasing your energy levels, but also improving your overall health and wellbeing. Ultimately, finding ways to support your health and unwind, relax, and let go of stress will help you to boost your energy levels.

1. Physical activity

Getting some exercise each day not only helps improve your health and wellbeing, but it’s also one of the top natural ways to increase your energy. [10] For example, just taking a 10-minute walk can help get your blood moving, which helps to circulate oxygen throughout your body and improve your energy level. Exercise also helps to improve your mood. [11] In stressful situations, taking a walk will not only wake you and improve your cardiovascular health, but it also can reset your brain to tackle the situations when you return.

If you start to feel a slump, skip the afternoon latte and try doing some brisk walking around the block instead. Or, crank up your favorite tunes and dance! Check with your doctor first before starting a new exercise program, especially if you have any medical conditions.

2. A healthy diet

Eating a healthy, plant-based diet helps to ensure that your body is getting the nutrients it needs. If you’re wondering what foods increase your energy, you actually have quite a few healthy choices—and eating healthy doesn’t mean boring, tasteless food!

Focus on vegetables, organic and sprouted whole grains, legumes, berries, and nuts. Try dairy alternatives such as nut milks or oat milk. If you eat meat, focus on leaner choices such as fish and poultry and limit your intake of meat.

3. A good night’s sleep

It’s probably not a big shock to hear that if you’re sleep-deprived you’re also likely tired and lacking energy. Prioritizing sleep is critical not only to maintaining your energy, but also to your overall health. Making changes to your diet can also help you sleep better. Certain herbal remedies can help as well, such as lavender, lemon balm, and bergamot.

Practice good sleep hygiene, such as cutting back on caffeine, having a relaxing bedtime routine, leaving your smartphone out of the bedroom, and sleeping in a cool, dark room can help. If you have chronic trouble sleeping, see your healthcare provider for guidance.

4. Water

Drinking water is key to maintaining energy levels. [12] This is yet another reason why it’s so important to stay hydrated! My general recommendation is to drink about half your body weight in ounces per day on a day with normal activity. If you’re outside where it’s hot and/or exercising a lot, you probably need to drink more water. You can also drink coconut water and eat vegetables and fruits with a higher water content, like watermelon, zucchini, and cucumbers, among many others.

5. Essential oils

I don’t know about you, but I love aromatherapy! If you haven’t tried essential oils, I highly recommend that you do. Peppermint essential oil is one of my top choices when I’m feeling low on energy and need a pick-me-up.

6. Green tea

I mentioned that just one of these tips contains caffeine and this is it. Now, that being said, green tea contains a much lower amount of caffeine than coffee and black tea. And it also contains many antioxidants and properties that help promote several health benefits, including helping to lower blood pressure, possibly helping to prevent cancer, and helping to boost the immune system, among others. [13]

 

Key Takeaways

 

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