How Stress Affects Health – How To Reduce Stress

Stress affects health, and while we all know that, stress is an unavoidable part of life. The best we can do is avoid chronic stress and live a healthy lifestyle to maximize life quality. Stress has been linked to a range of physical illnesses such as heart disease, stroke, diabetes, obesity, depression, and anxiety disorders. It can also lead to mental health issues like burnout, which is a state of emotional exhaustion caused by prolonged or chronic stress.

The hormones released when we’re stressed can also have an effect on our immune system. Long-term stress has been found to weaken the body’s ability to fight off infection and disease, which can lead to an increased risk of developing certain illnesses.

Stress Affects Health – Heart Disease

Heart disease is caused by chronic inflammation in the body. This can be the result of environmental or lifestyle factors, such as smoking, diet, and exercise. When the body is under stress for long periods of time, it produces hormones like cortisol that increase heart rate, blood pressure, and the risk of heart attack. Long-term exposure to excessive cortisol can damage the arteries over time and increase the risk of heart disease.

Stress can also lead to unhealthy behaviors, such as overeating or not getting enough sleep. This can lead to weight gain, which is associated with an increased risk of coronary artery disease and other forms of heart disease. Additionally, when people are under stress they often neglect regular exercise, which is important for maintaining a healthy heart.¹

Stress Affects Health – Stroke

Stress is a major cause of stroke. It affects the body’s ability to regulate blood pressure and increases one’s risk of having a stroke. Severe stress and traumatic events, such as experiencing physical or emotional trauma, can cause hypertension. This increases the likelihood of having a stroke due to elevated levels of cortisol and other hormones in the bloodstream.

Stress can also make existing cardiovascular diseases worse, as it increases inflammation and makes the heart work harder, putting extra strain on it. Chronic stress can lead to unhealthy lifestyle habits such as smoking, drinking or overeating, which can further increase one’s risk of having a stroke.²

Stress Affects Health – Type 2 Diabetes

Stress is one of the leading causes of diabetes. The hormones that our bodies release during times of stress can cause blood sugar to rise, and when this happens on a regular basis, it can lead to diabetes. Stress-induced hormones also take away from the body’s ability to respond effectively to insulin, which further contributes to developing diabetes.³

Read more about Type 2 Diabetes.

Stress Affects Health – Obesity

Obesity is a serious public health issue in the United States, affecting over one-third of all adults. Many factors can contribute to obesity, however, stress has been identified as an important contributor. Stress is a major factor in weight gain and it affects different people in different ways. It has been linked to overeating, cravings for unhealthy food, and even hormone imbalances.

When you are under stress, the increase in the hormones adrenaline and cortisol can increase your appetite, causing you to crave foods that are high in calories, yet low in nutrients. In addition, the physical tension caused by stress can lead to fatigue and lack of motivation, which can further contribute to overeating.

To make matters worse, research has shown that people who are overweight or obese tend to experience more stress than those of a healthy weight. This creates a vicious cycle of stress-induced overeating and weight gain.⁴

Read more about losing weight.

Stress Affects Health – Depression

Stress can be a contributing factor to depression. It can lead to physical, psychological, and emotional exhaustion. When we are under stress for an extended period of time, it can result in brain inflammation, altering levels of serotonin and dopamine.

These chemicals play important roles in regulating mood, appetite, sleep cycles, energy level, and other processes that are essential for maintaining mental health. When these neurotransmitters become disrupted due to stress hormones, depression can occur. In addition, people who are under stress often lack physical and emotional support which can further contribute to depression.⁵

Stress Affects Health – Anxiety

Anxiety is one of the most common effects of long-term stress and can become debilitating if not properly managed. Understanding how stress causes anxiety can help us better cope with our emotions and the situations we find ourselves in. When facing a stressful situation, the buildup of hormones can lead to feelings of anxiousness and fear which can cause us to become overly emotional or irrational in certain situations.

In addition to the physical effects, stress can have psychological consequences as well. When we are stressed for a long period of time, our brains are more likely to focus on negative thoughts and emotions. We may start to feel inadequate or overwhelmed by our circumstances, which heightens the anxiety response.⁶

Stress Affects Health – Mental Exhaustion

Stress can lead to physical and mental exhaustion, leaving you feeling overwhelmed, depressed, and unable to cope with everyday tasks. When we become emotionally exhausted due to stress, it can have a direct effect on our mental and physical health. Symptoms of emotional exhaustion include irritability, fatigue, difficulty concentrating, insomnia, lack of motivation, and an inability to cope with everyday tasks. You may also feel overwhelmed and unable to enjoy activities that you used to find fulfilling.⁷

Stress Affects Health – Immune System Dysfunction

Stress can have a significant impact on our immune system and how it responds to foreign invaders. When we are under stress, excessive cortisol levels can disrupt the normal functioning of the immune system. This means that when we are under stress, we may be more prone to infections or illnesses.

Additionally, stress can lower our immunity by reducing the number of white blood cells or T-cells produced by the body. These cells play an important role in fighting off infections, so when their numbers are decreased, the body is more susceptible to attack from bacteria and viruses.⁸

Stress Affects Health – Autoimmune Diseases

Stress has a powerful effect on our bodies and our minds, but few of us know that it can cause long-term health conditions like autoimmune diseases. While scientists are still studying the link between stress and autoimmune diseases, recent research is showing a significant connection.

Autoimmune diseases like rheumatoid arthritis, psoriasis, ulcerative colitis, and type 1 diabetes occur when the body’s immune system mistakenly attacks healthy cells, tissues, or organs in the body. This leads to inflammation and pain, as well as a host of other symptoms. 

When we are stressed out or anxious for extended periods of time, this can lead to an overactive immune response that increases inflammation in the body, making us more prone to developing autoimmune diseases.⁹

Read more about what causes autoimmune diseases.

How Stress Affects Health – How To Reduce Stress

It is important to manage stress in order to maintain good health. Effective strategies include getting regular exercise, eating a balanced diet, getting plenty of sleep, and engaging in activities that are calming and enjoyable. Taking time for yourself each day can also help to reduce stress levels.

It’s also essential to take breaks throughout the day and make sure you’re taking care of your physical health by eating well, exercising regularly, and getting enough rest. Practicing relaxation techniques like meditation, yoga, and deep breathing can help to reduce stress levels and promote overall well being. Finally, it’s important to build strong personal relationships with family and friends in order to create a sense of community and support system.^{10 11 12} 

When we experience stress, it is important to remember that there are resources available to help us manage it so that we do not become overwhelmed by its effects. By taking the time to acknowledge and address our stress, we can ensure that it does not negatively impact our health in the long-term. Taking proactive steps to reduce stress and improve mental health can lead to a happier, healthier life.

It is important to remember that although stress is an inevitable part of life, we have the power to manage it in order to ensure our physical and mental well being. By taking the time to take care of ourselves and reach out for help when needed, we can remain healthy and happy.

Read more about how to improve your health.

References

1 Dar T, Radfar A, Abohashem S, Pitman RK, Tawakol A, Osborne MT. Psychosocial Stress and Cardiovascular Disease. Curr Treat Options Cardiovasc Med. 2019 Apr 26;21(5):23. doi: 10.1007/s11936-019-0724-5. PMID: 31028483; PMCID: PMC6568256.

2 Kotlęga D, Gołąb-Janowska M, Masztalewicz M, Ciećwież S, Nowacki P. The emotional stress and risk of ischemic stroke. Neurol Neurochir Pol. 2016 Jul-Aug;50(4):265-70. doi: 10.1016/j.pjnns.2016.03.006. Epub 2016 Mar 23. PMID: 27375141.

3 Hackett RA, Steptoe A. Type 2 diabetes mellitus and psychological stress – a modifiable risk factor. Nat Rev Endocrinol. 2017 Sep;13(9):547-560. doi: 10.1038/nrendo.2017.64. Epub 2017 Jun 30. PMID: 28664919.

4 Tomiyama AJ. Stress and Obesity. Annu Rev Psychol. 2019 Jan 4;70:703-718. doi: 10.1146/annurev-psych-010418-102936. Epub 2018 Jun 21. PMID: 29927688.

5 Yang L, Zhao Y, Wang Y, Liu L, Zhang X, Li B, Cui R. The Effects of Psychological Stress on Depression. Curr Neuropharmacol. 2015;13(4):494-504. doi: 10.2174/1570159×1304150831150507. PMID: 26412069; PMCID: PMC4790405.

6 Schneiderman N, Ironson G, Siegel SD. Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol. 2005;1:607-28. doi: 10.1146/annurev.clinpsy.1.102803.144141. PMID: 17716101; PMCID: PMC2568977.

7 Gavelin HM, Neely AS, Dunås T, Eskilsson T, Järvholm LS, Boraxbekk CJ. Mental fatigue in stress-related exhaustion disorder: Structural brain correlates, clinical characteristics and relations with cognitive functioning. Neuroimage Clin. 2020;27:102337. doi: 10.1016/j.nicl.2020.102337. Epub 2020 Jul 3. PMID: 32652491; PMCID: PMC7348057.

8 Morey JN, Boggero IA, Scott AB, Segerstrom SC. Current Directions in Stress and Human Immune Function. Curr Opin Psychol. 2015 Oct 1;5:13-17. doi: 10.1016/j.copsyc.2015.03.007. PMID: 26086030; PMCID: PMC4465119.

9 Sharif K, Watad A, Coplan L, Lichtbroun B, Krosser A, Lichtbroun M, Bragazzi NL, Amital H, Afek A, Shoenfeld Y. The role of stress in the mosaic of autoimmunity: An overlooked association. Autoimmun Rev. 2018 Oct;17(10):967-983. doi: 10.1016/j.autrev.2018.04.005. Epub 2018 Aug 14. PMID: 30118900.

10 Cramer H, Lauche R, Anheyer D, Pilkington K, de Manincor M, Dobos G, Ward L. Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018 Sep;35(9):830-843. doi: 10.1002/da.22762. Epub 2018 Apr 26. PMID: 29697885.

11 Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019 May 15;99(10):620-627. PMID: 31083878.

12 Heckenberg RA, Eddy P, Kent S, Wright BJ. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018 Nov;114:62-71. doi: 10.1016/j.jpsychores.2018.09.010. Epub 2018 Sep 22. PMID: 30314581.

What Causes Hormone Problems – And How To Normalize Hormone Production

Hormone problems can be caused by a variety of factors, including age, lifestyle choices, and environmental toxins. Hormone imbalances affect your body in a number of ways, from causing you to gain weight to making you feel stressed out and exhausted.

If you have an unhealthy diet, it can cause your hormones to become imbalanced and lead to a variety of symptoms such as fatigue, mood swings, weight gain, and other issues. Exposure to environmental toxins is also a major factor in hormone problems. These toxins can enter your body via food, air, water, and other sources. Toxins can disrupt your hormones by mimicking the effects of hormones or blocking hormone receptors.

What Causes Hormone Problems – Age

Age can cause hormone problems in both men and women. As we age, our hormones are no longer produced in the same amounts as when we were younger, leading to imbalances that can have a variety of symptoms.

In women, these changes typically start during perimenopause which is the period before menopause. During this time, estrogen production begins to decrease, leading to symptoms such as hot flashes and night sweats. As menopause approaches, other hormones including progesterone begin to decline as well. This can cause additional issues such as mood swings, difficulty sleeping, irregular periods, and vaginal dryness.

In men, aging is the primary cause of hormone imbalances due to a decline in testosterone production. As a man’s testosterone levels decrease, he may experience fatigue, muscle loss, reduced libido, and erectile dysfunction.¹

Read more about low testosterone levels.

What Causes Hormone Problems – Stress

Stress is one of the most common causes of hormone imbalances. When we experience stress, our bodies activate a range of hormones that tell us to fight or take flight. These hormones include cortisol, adrenaline, and noradrenaline. Unrelenting stress can lead to prolonged elevated levels of these hormones which can have a significant impact on other key hormone systems in our body and disrupt their balance.

The stress response is extremely powerful and essential to our survival in certain situations. However, when stress is unconditionally activated it can lead to a range of issues including weight gain, fatigue, anxiety, depression, poor memory, a lack of concentration, and fertility problems. It is important to recognize when we are stressed and take steps towards getting back into balance. Activities to moderate stress include yoga, meditation, counseling, and other forms of relaxation techniques. By managing stress more effectively we can help our bodies to restore balance in our hormone systems and reduce the risk of further disruption.²

What Causes Hormone Problems – Diet

Hormone problems can also be caused by diet. Eating too much sugar, processed foods, and phytoestrogen-rich foods can cause your hormones to become unbalanced. The same goes for not having enough of the right kind of fats, minerals, and vitamins in your diet. To help keep your hormones balanced, it’s important to eat a healthy diet full of vegetables as well as grass-fed meat, cold water fish, and low-glycemic fruits.^{3 4}

Read more about eating an optimal diet. 

Finally, make sure to drink plenty of water throughout the day to keep your body properly hydrated and functioning optimally. Avoid sources of water that contain endocrine disruptors or other toxins.⁵

Read more about choosing high quality water sources.

What Causes Hormone Problems – Nutrient Deficiencies

It is important to ensure that your diet contains all the essential vitamins and minerals required for optimal hormone health. Eating a balanced, nutrient-rich diet can help provide your body with the nutrients it needs to stay healthy. Additionally, supplementing with certain vitamins and minerals may be beneficial in improving hormone balance. Some of the most important nutrients for hormone balance include vitamin B6, magnesium, selenium, zinc, and omega-3 fatty acids.^{6 7}

What Causes Hormone Problems – Lack Of Exercise

Exercise is incredibly important for a healthy lifestyle and plays an influential role in hormone regulation. Without regular physical activity, our hormones can become imbalanced, leading to health problems like insomnia, weight gain, and fatigue.

It’s important to remember to move your body, stretch, run, and perform high intensity exercises from time to time. Doing so improves circulation, increases muscle mass, reduces stress, and helps maintain healthy hormone levels.

It is also recommended to incorporate some light weightlifting into your routine. Weight training helps to build lean muscle which leads to improved metabolism, better bone density, and a stronger overall body.⁸

What Causes Hormone Problems – Lack Of Sleep

It is well known that lack of sleep can cause hormone imbalances in addition to other health issues. When the body does not get enough rest, the production of hormones such as serotonin, cortisol, and melatonin are impacted. Without proper levels of these hormones, a person may feel overwhelmed or exhausted more easily and experience difficulty managing stress.

Not getting enough sleep can also lead to increased levels of cortisol, the hormone responsible for controlling your appetite. This can disrupt the balance of hormones that control hunger and satiety, leading to overeating and weight gain.

Sleep deprivation has been linked to an increased risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, depression, and obesity. It is important to establish a consistent sleep schedule and get enough restorative sleep each night to avoid these health risks.

The effects of lack of sleep are not just physical. It can also have an impact on mental health, causing anxiety, depression, and mood swings. Poor quality of sleep is associated with poor cognitive performance such as difficulty concentrating and making decisions. Lack of sleep can also affect memory and focus, making it harder for you to remember things.^{9 10}

What Causes Hormone Problems – Genetics

Hormone imbalances are complex, and the exact cause of any particular imbalance is often difficult to pinpoint. However, genetics can play a role in hormone problems. Several genetic conditions like Turner syndrome, Klinefelter syndrome, and Cushing’s disease can lead to hormonal disruptions.^{11 12} Furthermore, if someone in your family has Graves’ disease, an autoimmune disorder causing hyperthyroidism, you are more likely to have it as well.¹³

Read more about Graves’ Disease.

In some cases, genetic mutations can lead to hormone imbalances. For instance, hyperprolactinemia is caused by a mutation that disrupts dopamine signaling in the brain. This interrupts the production and release of hormones like prolactin, which can result in irregular menstrual cycles or infertility.¹⁴

What Causes Hormone Problems – Environmental Toxins

Environmental factors also play a role in hormonal imbalances. Chemicals in food, water, and air can disrupt hormone levels and may be to blame for certain imbalances. Endocrine-disrupting chemicals like phthalates and bisphenol A (BPA) have been linked to a variety of health issues, including reproductive problems and thyroid disorders.¹⁵ 

Read more about common toxins in our environment.

What Causes Hormone Problems – Heavy Metals

Heavy metals are a major cause of hormone problems. Heavy metals, such as lead, mercury, and arsenic, can enter our bodies through ingestion or inhalation. These heavy metals disrupt the body’s natural hormone balance by binding to receptors within the endocrine system. This affects how hormones travel throughout the body, creating an imbalance in hormone levels.¹⁶

Read more about removing heavy metals from the body.

What Causes Hormone Problems – Alcohol Consumption And Smoking

Alcohol consumption and smoking are two common habits that have been associated with hormone problems. Both can cause imbalances in hormones, such as testosterone, estrogen, or cortisol levels. These imbalances can lead to a range of symptoms including fatigue, depression, anxiety, irregular periods and more.

Alcohol is known to increase the production of cortisol which is the primary hormone involved in the body’s stress response. Chronically elevated cortisol levels can lead to numerous health issues, including decreased immunity and hormonal imbalances.¹⁷

On the other hand, smoking is known to affect the hormone estrogen. It has been associated with increased risk of breast cancer in women due to its effects on estrogen production.¹⁸

Read more about estrogen.

What Causes Hormone Problems – And Its Link To Obesity

One of the most common causes of hormone problems is obesity. Obesity can lead to a number of health issues, including changes in hormones that can cause symptoms such as fatigue, depression, and difficulty controlling appetite. Obesity also increases the risk of developing type 2 diabetes, which itself has been linked to hormonal imbalances due to an increase in insulin resistance.^{19 20}

Read more about type 2 diabetes.

Leptin resistance is a condition that occurs when the body does not respond properly to leptin. Leptin is a hormone that helps regulate your appetite and energy levels. It works by telling the brain when to eat, how much to eat, and when to stop eating.

When there is too much leptin in the body and leptin receptors have been desensitized, leptin resistance is the result. This condition can affect several aspects of your health, including weight gain, diabetes, or metabolic syndrome.²¹

Read more about losing fat.

References

1 van den Beld AW, Kaufman JM, Zillikens MC, Lamberts SWJ, Egan JM, van der Lely AJ. The physiology of endocrine systems with ageing. Lancet Diabetes Endocrinol. 2018 Aug;6(8):647-658. doi: 10.1016/S2213-8587(18)30026-3. Epub 2018 Jul 17. PMID: 30017799; PMCID: PMC6089223.

2 Tsigos C, Kyrou I, Kassi E, et al. Stress: Endocrine Physiology and Pathophysiology. [Updated 2020 Oct 17]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK278995/

3 Babiker A, Alawi A, Al Atawi M, Al Alwan I. The role of micronutrients in thyroid dysfunction. Sudan J Paediatr. 2020;20(1):13-19. doi: 10.24911/SJP.106-1587138942. PMID: 32528196; PMCID: PMC7282437.

4 Domínguez-López I, Yago-Aragón M, Salas-Huetos A, Tresserra-Rimbau A, Hurtado-Barroso S. Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients. 2020 Aug 15;12(8):2456. doi: 10.3390/nu12082456. PMID: 32824177; PMCID: PMC7468963.

5 Gonsioroski A, Mourikes VE, Flaws JA. Endocrine Disruptors in Water and Their Effects on the Reproductive System. Int J Mol Sci. 2020 Mar 12;21(6):1929. doi: 10.3390/ijms21061929. PMID: 32178293; PMCID: PMC7139484.

6 Ciebiera M, Esfandyari S, Siblini H, Prince L, Elkafas H, Wojtyła C, Al-Hendy A, Ali M. Nutrition in Gynecological Diseases: Current Perspectives. Nutrients. 2021 Apr 2;13(4):1178. doi: 10.3390/nu13041178. PMID: 33918317; PMCID: PMC8065992.

7 Günalan E, Yaba A, Yılmaz B. The effect of nutrient supplementation in the management of polycystic ovary syndrome-associated metabolic dysfunctions: A critical review. J Turk Ger Gynecol Assoc. 2018 Nov 15;19(4):220-232. doi: 10.4274/jtgga.2018.0077. Epub 2018 Oct 9. PMID: 30299265; PMCID: PMC6250088.

8 Hackney AC, Lane AR. Exercise and the Regulation of Endocrine Hormones. Prog Mol Biol Transl Sci. 2015;135:293-311. doi: 10.1016/bs.pmbts.2015.07.001. Epub 2015 Aug 5. PMID: 26477919.

9 Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015;2015:591729. doi: 10.1155/2015/591729. Epub 2015 Mar 11. PMID: 25861266; PMCID: PMC4377487.

10 Green ME, Bernet V, Cheung J. Thyroid Dysfunction and Sleep Disorders. Front Endocrinol (Lausanne). 2021 Aug 24;12:725829. doi: 10.3389/fendo.2021.725829. PMID: 34504473; PMCID: PMC8423342.

11 Gniewek K, Brona A, Jędrzejuk D, Kolačkov K, Bolanowski M. Turner syndrome and Cushing disease – the coexistence with overlapping complications: case report and literature review. Gynecol Endocrinol. 2019 Dec;35(12):1015-1020. doi: 10.1080/09513590.2019.1631281. Epub 2019 Jun 27. PMID: 31242778.

12 Lanfranco F, Kamischke A, Zitzmann M, Nieschlag E. Klinefelter’s syndrome. Lancet. 2004 Jul 17-23;364(9430):273-83. doi: 10.1016/S0140-6736(04)16678-6. PMID: 15262106.

13 Subekti I, Pramono LA. Current Diagnosis and Management of Graves’ Disease. Acta Med Indones. 2018 Apr;50(2):177-182. PMID: 29950539.

14 Thapa S, Bhusal K. Hyperprolactinemia. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537331/

15 Yilmaz B, Terekeci H, Sandal S, Kelestimur F. Endocrine disrupting chemicals: exposure, effects on human health, mechanism of action, models for testing and strategies for prevention. Rev Endocr Metab Disord. 2020 Mar;21(1):127-147. doi: 10.1007/s11154-019-09521-z. PMID: 31792807.

16 Liu D, Shi Q, Liu C, Sun Q, Zeng X. Effects of Endocrine-Disrupting Heavy Metals on Human Health. Toxics. 2023 Mar 29;11(4):322. doi: 10.3390/toxics11040322. PMID: 37112549; PMCID: PMC10147072.

17 Rachdaoui N, Sarkar DK. Effects of alcohol on the endocrine system. Endocrinol Metab Clin North Am. 2013 Sep;42(3):593-615. doi: 10.1016/j.ecl.2013.05.008. PMID: 24011889; PMCID: PMC3767933.

18 Tweed JO, Hsia SH, Lutfy K, Friedman TC. The endocrine effects of nicotine and cigarette smoke. Trends Endocrinol Metab. 2012 Jul;23(7):334-42. doi: 10.1016/j.tem.2012.03.006. Epub 2012 May 2. PMID: 22561025; PMCID: PMC3389568.

19 Kopelman PG. Hormones and obesity. Baillieres Clin Endocrinol Metab. 1994 Jul;8(3):549-75. doi: 10.1016/s0950-351x(05)80286-1. PMID: 7980347.

20 Maggio CA, Pi-Sunyer FX. Obesity and type 2 diabetes. Endocrinol Metab Clin North Am. 2003 Dec;32(4):805-22, viii. doi: 10.1016/s0889-8529(03)00071-9. PMID: 14711063.

21 Liu J, Yang X, Yu S, Zheng R. The Leptin Resistance. Adv Exp Med Biol. 2018;1090:145-163. doi: 10.1007/978-981-13-1286-1_8. PMID: 30390289.

Health Improvement Tips – How To Maximize Life Quality By Focusing On Health

Here’s some health improvement tips that can optimize all aspects of your life. When you prioritize your health, everything else falls into place. Want to enjoy your free time to the max? Do you want to spend quality time with family and friends? Do you want to increase your lifespan? By choosing health first and foremost, all facets of your life will improve.

Health Improvement Tips – Reducing Toxin Exposure – Sugar

Avoiding processed foods and reducing exposure to environmental toxins are important steps in improving health. Sugar is the most common toxin that people are exposed to. It can be found in everything from sodas and other sweetened beverages to breakfast cereals, snacks, condiments, sauces, baked goods, and desserts. Consuming high amounts of added sugars can lead to weight gain, obesity, diabetes, and other chronic health conditions.^{1 2 3 4}

To improve your health, it’s important to limit the amount of added sugars you consume. This means reducing or eliminating sugary drinks such as sodas and energy drinks as well as processed foods like candy bars and pre-packaged snacks. You should also keep an eye out for sugar substitutes, such as high fructose corn syrup or artificial sweeteners like sucralose and aspartame, which can be just as unhealthy.^{5 6 7}

Read more about how toxic sugar is.

Health Improvement Tips – Reducing Toxin Exposure – Heavy Metals

The presence of heavy metals and toxins in our environment is a growing concern for many, especially those with autoimmune conditions.⁸ Fortunately, there are several steps individuals can take to reduce their exposure to these harmful substances.

One such measure is to limit the sources from which you ingest or inhale toxins and heavy metals. This means avoiding processed foods that may contain high levels of additives or preservatives, as well as avoiding second-hand smoke and other forms of air pollution.^{9 10}

It’s also important to eat organic foods whenever possible, as they are grown without the use of fertilizers or other chemical toxins that may be present in conventional produce. Additionally, you should also avoid using products such as cosmetics, body care products, and cleaning products with potentially harmful chemicals.¹¹

Read more about toxins in cosmetics.

One way to reduce your exposure to heavy metals is through dietary changes. By eating a diet that focuses on natural, organic foods and avoiding processed foods, you can help keep your body free of contaminants like lead and mercury. Filter your drinking water with a reverse osmosis filter or distiller to remove heavy metals from it.

Read more about the toxins in tap water.

Consider using natural cleaning products instead of conventional ones that contain a whole host of toxic chemicals. Natural cleaning products include white vinegar, baking soda, and essential oils.

Read more about toxins in cleaning products.

Replace old paint cans in the home with lead-free paint. If you live near an industrial area with air pollution, be mindful of the possible hazards and take steps to reduce your exposure. This may include keeping windows closed and using a quality air filter in your home. If you work with materials that could contain heavy metals, such as soldering or welding, make sure to use proper protective gear including respirators.¹²

Health Improvement Tips – Reducing Toxin Exposure – Phthalates

Phthalates are chemicals used in many products, including cosmetics, food packaging, and cleaning supplies. Exposure to phthalates has been linked to various health problems, including reproductive problems and allergies.^{13 14} It is important to reduce your exposure to these toxins.

One way to avoid phthalates is by reading labels on the products you buy. Many companies now provide information on their websites and labels about the presence of phthalates in their products. Make sure to avoid any product that contains these chemicals.

Health Improvement Tips – Reducing Toxin Exposure – Endocrine Disrupting Chemicals

Endocrine Disrupting Chemicals (EDCs) are substances found in everyday products that can mimic the hormones produced by our body and interfere with its function. They have been linked to a variety of health issues, including infertility, breast cancer, obesity, endometriosis, diabetes, and thyroid disease.¹⁵

Avoid using plastic containers and bottles for food or drinks as much as possible. Plastic containers can leach chemicals into our food, while glass and stainless steel do not. Look for products labeled “BPA free” or “phthalate free,” which indicates they don’t contain these two common endocrine-disrupting chemicals. Limit consumption of canned goods, as the containers often contain BPA.¹⁶

Buy organic foods, since some pesticides are also endocrine disruptors. Use eco-friendly cleaning products and avoid air fresheners, as they may contain EDCs. Limit your use of products that contain fragrances and deodorants, since these also often contain endocrine disruptors.¹⁷ Start using natural personal care products such as soaps, shampoos, and lotions made with organic or natural ingredients.

Use natural fabrics such as cotton or linen for clothing, bedding, towels, and curtains. Synthetic fibers often contain high levels of formaldehyde, which can be irritating to our bodies.¹⁸

Health Improvement Tips – Reducing Toxin Exposure – EMFs

Take steps to reduce your exposure to electromagnetic fields (EMFs). Turn off Wi-Fi routers at night and avoid keeping devices like cell phones close to your body. Opt for wired internet connections when possible, and limit your use of tablets and laptops.^{19 20}

Health Improvement Tips – Reducing Toxin Exposure – Quitting Bad Habits

Smoking, excessive drinking, and drug use are associated with a variety of health risks. Limiting or eliminating these unhealthy habits can help reduce your risk for disease and improve overall health.

Read more about toxins we are exposed to regularly.

Health Improvement Tips – Removing Toxins From The Body

Detoxifying the body is a powerful way to improve health and well-being. The goal is to detoxify the body on the cellular level. The toxins we discussed earlier like heavy metals end up situated in cells and are difficult to remove without specific binders.²¹ However, heavy metals and other toxins must be removed from cells in order to achieve optimal health. 

Read more about detoxing the body on the cellular level.

Health Improvement Tips – Eating Healthy

Eat a balanced diet of whole foods like grass-fed and pasture-raised meat products, wild caught fish, non-starchy vegetables, low-glycemic fruit, nuts, seeds, and grass-fed dairy.²² 

Read more about my Cellular Healing Diet.

Health Improvement Tips – Intermittent Fasting And Water Fasting

Intermittent fasting and water fasting are two popular approaches to improve one’s health. Intermittent fasting involves an alternating eating and not-eating cycle, usually lasting no longer than 24 hours, while water fasting involves abstaining from food completely for several days. Both of these methods have been proven effective in helping people lose weight, improve their metabolism, balance their hormones, and reduce inflammation.^{23 24}

Intermittent fasting is a great way to jump start your journey towards better health. It forces your body into an alternate state of energy utilization that can help you burn fat more efficiently, while also providing benefits like improved brain function and focus. The most popular form of intermittent fasting is the 16/8 protocol, where you fast for 16 hours and only eat within an 8-hour time frame. This type of fasting helps to regulate your hormones and insulin levels, which can be beneficial for weight loss and overall health.²⁵

Water fasting is another popular approach to improving one’s health that involves abstaining from food completely for several days. It can help your body detoxify and reset itself, while also helping you to break away from emotional eating habits. Water fasting can be a great way to jump start your journey towards better health as it helps to boost metabolism and fat burning capabilities.²⁶

Read more about fasting.

Health Improvement Tips – Sticking To A Daily Routine

Establishing a consistent routine for meals, exercise, sleep, work, and relaxation is important to achieving optimal health. Sticking to an exercise routine helps to improve circulation and reduce stress. Getting 7-9 hours of quality sleep each night is essential for good health.

Health Improvement Tips – Exercise

Regular exercise can help improve cardiovascular health, build strength and flexibility, enhance mood, reduce stress, and increase energy levels. Aim to get at least 30 minutes of physical activity every day. Find an activity that you enjoy such as walking, running, biking, or swimming and add it to your daily routine. Aim to perform high intensity exercise a few times a week, as it offers a diverse set of health benefits that other exercises don’t provide.²⁷

Health Improvement Tips – Sleeping Well

Stress and lack of sleep can lead to fatigue, weight gain, poor concentration, and an overall feeling of unease. To improve sleeping habits and get more restful sleep make sure to have a regular bedtime routine. Avoid caffeine in the evenings and limit screen use before bed so as not to disrupt sleep.²⁸

Health Improvement Tips – Stress Relief

Managing stress is a key component of health and well-being. Find activities that help you relax such as yoga, deep breathing exercises, or taking a hot bath. Spending time outdoors in nature has also been shown to reduce stress levels. Taking regular breaks throughout the day can help recharge and refocus energy levels. Taking time to practice self-care and reflect on positive thoughts can help reduce stress levels as well.

Meditation is another great way to reduce stress, improve mental clarity, and connect with a higher power.²⁹ Start with just a few minutes each day and gradually increase the length of your meditation sessions until you reach a comfortable level for your own needs.

Health Improvement Tips – How To Maximize Life Quality By Focusing On Health

No matter what health improvement tips you follow, never forget the importance of balance in all aspects of life. Eating healthy, exercising regularly, sleeping well, reducing stress, and limiting toxin exposure are essential for achieving optimal health. Make sure to make time for yourself each day and prioritize your health. With dedication and effort, you can dramatically improve your overall health and well-being.

Read more about how to achieve ideal health.

References

1 StudyFinds.org. (2023, April 6). More than 6 teaspoons of sugar daily increases risk of 45 different health problems. Study Finds. https://studyfinds.org/6-teaspoons-of-sugar-health/

2 Marzena Wojcik, Michal Krawczyk, Andrzej Zieleniak, Katarzyna Mac Marcjanek, Lucyna A. Wozniak, Chapter 14 – Associations of high blood sugar with oxidative stress and inflammation in patients with type 2 diabetes, Editor(s): Harry G. Preuss, Debasis Bagchi, Dietary Sugar, Salt and Fat in Human Health, Academic Press, 2020, Pages 305-323, ISBN 9780128169186, https://doi.org/10.1016/B978-0-12-816918-6.00014-7.

3 Ahmad A, Isherwood C, Umpleby M, Griffin B. Effects of High and Low Sugar Diets on Cardiovascular Disease Risk Factors. J Nutr Sci Vitaminol (Tokyo). 2020;66(Supplement):S18-S24. doi: 10.3177/jnsv.66.S18. PMID: 33612591.

4 Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.

5 Ferder L, Ferder MD, Inserra F. The role of high-fructose corn syrup in metabolic syndrome and hypertension. Curr Hypertens Rep. 2010 Apr;12(2):105-12. doi: 10.1007/s11906-010-0097-3. PMID: 20424937.

6 Méndez-García LA, Bueno-Hernández N, Cid-Soto MA, De León KL, Mendoza-Martínez VM, Espinosa-Flores AJ, Carrero-Aguirre M, Esquivel-Velázquez M, León-Hernández M, Viurcos-Sanabria R, Ruíz-Barranco A, Cota-Arce JM, Álvarez-Lee A, De León-Nava MA, Meléndez G, Escobedo G. Ten-Week Sucralose Consumption Induces Gut Dysbiosis and Altered Glucose and Insulin Levels in Healthy Young Adults. Microorganisms. 2022 Feb 14;10(2):434. doi: 10.3390/microorganisms10020434. PMID: 35208888; PMCID: PMC8880058.

7 Walbolt J, Koh Y. Non-nutritive Sweeteners and Their Associations with Obesity and Type 2 Diabetes. J Obes Metab Syndr. 2020 Jun 30;29(2):114-123. doi: 10.7570/jomes19079. PMID: 32482914; PMCID: PMC7338497.

8 Kharrazian D. Exposure to Environmental Toxins and Autoimmune Conditions. Integr Med (Encinitas). 2021 Apr;20(2):20-24. PMID: 34377090; PMCID: PMC8325494.

9 Paulson GW. Environmental effects on the central nervous system. Environ Health Perspect. 1977 Oct;20:75-96. doi: 10.1289/ehp.772075. PMID: 202447; PMCID: PMC1637320.

10 Yilmaz B, Terekeci H, Sandal S, Kelestimur F. Endocrine disrupting chemicals: exposure, effects on human health, mechanism of action, models for testing and strategies for prevention. Rev Endocr Metab Disord. 2020 Mar;21(1):127-147. doi: 10.1007/s11154-019-09521-z. PMID: 31792807.

11 Cal. Dep’t of Pub. Health, Cal. Safe Cosmetics Program, Current Data Summary, https://www.cdph.ca.gov/Programs/CCDPHP/DEODC/OHB/CSCP/Pages/SummaryData.aspx (last accessed Mar. 8, 2019). The California Safe Cosmetics Act of 2005 requires cosmetic manufacturers to disclose to the California Department of Public Health all products containing ingredients known or suspected to cause cancer, birth defects or other reproductive toxicity as determined by certain authoritative scientific bodies, including the Environmental Protection Agency, the National Toxicology Program and the International Agency for Research on Cancer.

12 Pollard KM, Cauvi DM, Toomey CB, Hultman P, Kono DH. Mercury-induced inflammation and autoimmunity. Biochim Biophys Acta Gen Subj. 2019 Dec;1863(12):129299. doi: 10.1016/j.bbagen.2019.02.001. Epub 2019 Feb 10. PMID: 30742953; PMCID: PMC6689266.

13 Koniecki D, Wang R, Moody RP, Zhu J. Phthalates in cosmetic and personal care products: concentrations and possible dermal exposure. Environ Res. 2011 Apr;111(3):329-36. doi: 10.1016/j.envres.2011.01.013. Epub 2011 Feb 18. PMID: 21315328.

14 National Toxicology Program. NTP Toxicology and Carcinogenesis Studies of 1,4-Dichlorobenzene (CAS No. 106-46-7) in F344/N Rats and B6C3F1 Mice (Gavage Studies). Natl Toxicol Program Tech Rep Ser. 1987 Jan;319:1-198. PMID: 12748734.

15 Yilmaz B, Terekeci H, Sandal S, Kelestimur F. Endocrine disrupting chemicals: exposure, effects on human health, mechanism of action, models for testing and strategies for prevention. Rev Endocr Metab Disord. 2020 Mar;21(1):127-147. doi: 10.1007/s11154-019-09521-z. PMID: 31792807.

16 Neuroepic. (2022, June). BPA: Not A-gouti Thing for You –. https://neuroepic.mcdb.lsa.umich.edu/wp/14-bpa-not-a-gouti-thing-for-you/

17 ohansen J. D. (2003). Fragrance contact allergy: a clinical review. American journal of clinical dermatology, 4(11), 789–798. https://doi.org/10.2165/00128071-200304110-00006

18 Formaldehyde. (2023). National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/health/topics/agents/formaldehyde/index.cfm

19 Electric & Magnetic Fields. (n.d.). National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/health/topics/agents/emf/index.cfm

20 Sun, Zc., Ge, Jl., Guo, B. et al. Extremely Low Frequency Electromagnetic Fields Facilitate Vesicle Endocytosis by Increasing Presynaptic Calcium Channel Expression at a Central Synapse. Sci Rep 6, 21774 (2016). https://doi.org/10.1038/srep21774

21 Miller AL. Dimercaptosuccinic acid (DMSA), a non-toxic, water-soluble treatment for heavy metal toxicity. Altern Med Rev. 1998 Jun;3(3):199-207. PMID: 9630737.

22 Ricordi C, Garcia-Contreras M, Farnetti S. Diet and Inflammation: Possible Effects on Immunity, Chronic Diseases, and Life Span. J Am Coll Nutr. 2015;34 Suppl 1:10-3. doi: 10.1080/07315724.2015.1080101. PMID: 26400428.

23 Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

24 Germolec DR, Shipkowski KA, Frawley RP, Evans E. Markers of Inflammation. Methods Mol Biol. 2018;1803:57-79. doi: 10.1007/978-1-4939-8549-4_5. PMID: 29882133.

25 Moro, T., Tinsley, G., Bianco, A. et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med14, 290 (2016). https://doi.org/10.1186/s12967-016-1044-0

26 Jiang, Y., Yang, X., Dong, C., Lu, Y., Yin, H., Xiao, B., Yang, X., Chen, W., Cheng, W., Tian, H., Guo, L., Hu, X., Fang, H., Chen, W., Li, Z., Zhou, W., Sun, W., Guo, X., Li, S., Lin, Y., … Jia, L. (2021). Five-day water-only fasting decreased metabolic-syndrome risk factors and increased anti-aging biomarkers without toxicity in a clinical trial of normal-weight individuals. Clinical and translational medicine, 11(8), e502. https://doi.org/10.1002/ctm2.502

27 Boutcher S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305. https://doi.org/10.1155/2011/868305

28 Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015 Aug;22:23-36. doi: 10.1016/j.smrv.2014.10.001. Epub 2014 Oct 16. PMID: 25454674; PMCID: PMC4400203.

29 Lucchetti G, Koenig HG, Lucchetti ALG. Spirituality, religiousness, and mental health: A review of the current scientific evidence. World J Clin Cases. 2021 Sep 16;9(26):7620-7631. doi: 10.12998/wjcc.v9.i26.7620. PMID: 34621814; PMCID: PMC8462234.

Reversing Insulin Resistance – Diet And Lifestyle Modifications

Reversing insulin resistance is critical to avoid serious health complications like type 2 diabetes, stroke, heart disease, non-alcoholic fatty liver disease, and metabolic syndrome.¹ Insulin resistance is one of the most common diseases and also one of the most under diagnosed conditions. Fortunately, there are steps you can take to reverse insulin resistance and get your health back on track.

Insulin Resistance – Energy Storage And Survival

It’s important to understand why insulin resistance occurs in the first place. Insulin resistance stems from a survival mechanism that allows us to store fat and utilize that energy at a later date when food is less available. Our bodies have evolved to conserve energy and store fat as a way to ensure our survival. When food is not readily available, the body taps into these stores of fat for energy so we can survive until food becomes available again. Insulin resistance is an important part of this process, allowing us to efficiently utilize stored fat for energy when needed.²

While this system works flawlessly if we are subject to periods of feast and famine as our ancestors were, in the current world of excess, endless fat accumulation and insulin resistance are the result.

Read more about what causes fat gain.

Reversing Insulin Resistance – Carbohydrates

Insulin resistance is the result of a continuous carbohydrate overload. As carbohydrates, especially simple carbohydrates like sugar, are consumed in excess, insulin levels increase accordingly. This insulin spike is required to move glucose from the bloodstream and into storage.³

Reversing Insulin Resistance – Glucose And Glycogen

Insulin resistance begins on the cellular level. High blood glucose levels are toxic so the body must remove excess glucose from the blood as quickly as possible to maintain homeostasis. Insulin is a messenger which tells cells to accept glucose, as a way to store short-term energy. Once glucose enters the cells, it is converted into glycogen through a process known as glycogenolysis.⁴ However, the body’s carrying capacity of glycogen is limited.

Excess Glucose – Fat Accumulation

When glycogen stores are full, glucose is then converted into fat, a process known as lipogenesis, as a way to quickly remove glucose from the blood. This accumulation of fat can lead to weight gain and increase our risk of developing health issues like diabetes, heart disease, stroke, and autoimmune conditions.⁵

Read more about autoimmune conditions.

Reversing Insulin Resistance – Reducing Sugar Consumption

Excessive sugar consumption is the driving factor behind insulin resistance. When too much sugar is consumed in one sitting, it causes a large spike in blood glucose levels, which can lead to insulin resistance over time.⁶

Reversing Insulin Resistance – Fructose

When fructose is ingested and broken down by the digestive system, it enters into the bloodstream as free fructose molecules which are not as easily used by the body as glucose. Fructose must be first processed by the liver before it can be stored as fat or used as energy. Studies have found that fructose consumption is linked to an increase in fat production in the liver, leading to fatty liver disease. Consumption of fructose over long periods of time leads to increased insulin resistance.

Fructose has been linked to obesity and hypertension due to its effects on blood sugar regulation. High fructose consumption has also been linked to higher levels of triglycerides and LDL cholesterol which are both risk factors for cardiovascular disease. Additionally, hypertension or high blood pressure can be induced by prolonged fructose consumption as it has been found to increase systolic blood pressure.⁷

Reversing Insulin Resistance – Starches

While not as bad as simple carbohydrates, starches such as pasta, potatoes, and rice can increase blood glucose levels quickly since they’re easily broken down into sugars. A diet high in starches may also lead to weight gain due to its high caloric content. If the body is already overly saturated with glucose, consumption of starch further exacerbates insulin resistance.⁸

Reversing Insulin Resistance – Trans Fats

Trans fats are a type of fat found in many processed and fried foods. They’re formed when hydrogen is added to vegetable oils to give them a solid, shelf-stable state. Trans fats have been linked to an increased risk of insulin resistance due to their negative effects on the body’s ability to absorb and process glucose. To reduce the risk of developing insulin resistance, it is important to limit trans fat consumption.⁹

Reversing Insulin Resistance – Excessive Sugar And Trans Fats

In short, insulin resistance is the result of the body adapting to excess sugar and trans fat consumption. As we consume both over time, the body begins to develop a resistance to insulin.

Insulin Resistance – The Allopathic Approach

Typical treatments for insulin resistance focus on regulating blood sugar levels, not treating insulin resistance directly. As is common in allopathic medicine, the focus is on treating symptoms, not the underlying cause of the disease.

Insulin Resistance – Metformin

Typical treatment for insulin resistance initially starts by taking the drug metformin. Metformin is an oral medication prescribed to help control blood sugar levels. It works by reducing glucose production in the liver, increasing the sensitivity of cells to insulin, and helping regulate fat metabolism. While metformin can be effective in initially controlling blood sugar levels, it does not cure insulin resistance, as it does nothing to address the underlying cause, excessive sugar and trans fat consumption.¹⁰

Insulin Resistance – Insulin Injections

When metformin isn’t effective in treating the symptoms of insulin resistance, insulin injections are the next option. An excess of exogenous insulin forces even more sugar into the cells and leads to even more fat accumulation. This results in further complications, like an inability to lose weight and a resistance to the insulin injections themselves.¹¹

Reversing Insulin Resistance – Lifestyle Change

Insulin resistance is the result of bad lifestyle choices over the period of years, but can be reversed with a change in diet, as well as other lifestyle factors. Specifically, reduce carbohydrate consumption significantly, exercise, reduce stress levels, and fast.

Reversing Insulin Resistance – Low Carbohydrate Diet

By reducing the amount of carbohydrates in your diet, you can help reduce insulin levels in your body, which will help to reverse insulin resistance. This can be done by increasing the amount of healthy fats, proteins, and vegetables that you eat, while limiting processed foods and sugars.¹²

Reversing Insulin Resistance – Keto Diet

The ketogenic diet is a popular and effective way to reverse insulin resistance. It has been proven to normalize blood sugar levels, reduce body weight, and improve overall metabolic health. The keto diet is a high-fat, low-carbohydrate diet that changes the way your body metabolizes energy. By reducing carbohydrates drastically, the body is forced to burn fat instead of glucose for energy. This process results in the release of ketones into your bloodstream, leading to a metabolic state called ketosis.

The keto diet is a great way to reduce your risk of developing diabetes and other chronic illnesses. It also helps you lose weight faster by controlling hunger hormones and increasing satiety after meals.¹³

Reversing Insulin Resistance – Carnivore Diet

There is a growing trend of people turning to the carnivore diet in an effort to reverse insulin resistance and improve their overall health. The Carnivore Diet, which consists of mainly meats and animal products such as dairy, eggs, and fish, has been gaining popularity among those looking for an effective way to manage their diabetes or pre-diabetes.

The research on the effectiveness of the Carnivore Diet for managing diabetes and pre-diabetes is still in its early stages, but preliminary studies are promising. Research suggests that the high-fat content of the Carnivore Diet can help reduce cravings for sugar and carbs, which may be beneficial for those with insulin resistance.¹⁴

The Carnivore Diet can also be beneficial for overall weight loss, as it is high in protein and fat and low in carbohydrates. Studies have found that low-carb diets can be effective for weight loss, as well as reducing chronic inflammation linked to obesity.¹⁵

Reversing Insulin Resistance – The Cellular Healing Diet

The Cellular Healing Diet focuses on eliminating the consumption of sugar, processed carbohydrates, and high-glycemic foods in order to reduce inflammation and restore hormonal balance. The diet focuses on eating organic, grass-fed meat, wild caught fish, grass-fed dairy, olive oil, low-glycemic vegetables and low-glycemic fruits like avocados.

Read more about the Cellular Healing Diet.

Reversing Insulin Resistance – Exercise

Exercise is an important part of reversing insulin resistance and preventing type 2 diabetes. Regular physical activity helps to lower blood sugar levels, control weight, reduce stress, and improve overall health. Aerobic exercise such as running, walking, cycling or swimming are great ways to get your heart pumping and build up your endurance. However, High Intensity Interval Training (HIIT) and resistance training with weights or body-weight exercises like push ups, pull-ups, and squats are even more effective at improving insulin resistance.¹⁶

Reversing Insulin Resistance – Intermittent Fasting

The body’s inability to efficiently process glucose can be reversed with intermittent fasting. Intermittent fasting is the practice of cycling between periods of eating and abstaining from food for extended periods of time ranging from 16 hours to weeks at a time. The most popular type of intermittent fasting is 16:8, where you eat within an 8-hour window each day and fast for the remainder.

This type of dieting regimen has been proven to help control glucose levels and reduce insulin resistance. It works by boosting insulin sensitivity, allowing your body to effectively use glucose. Studies show that intermittent fasting can also improve metabolic health, lower cholesterol, and decrease inflammation.¹⁷

Reversing Insulin Resistance – 3 to 5 Day Water Fast

If you’re looking for a way to naturally reduce insulin resistance, then the 3 to 5 day water fast is the quickest route. This type of fasting has been used for centuries to improve health and treat a wide range of maladies. It involves completely abstaining from all food and beverages except water for up to five days.

During the 5 day water fast, your body goes through several stages of ketosis. This process helps to reduce inflammation in the body and restore balance to the hormones that regulate blood sugar levels. You may also experience an increased sense of satiety and reduced cravings for unhealthy food during this time.

When it comes to reversing insulin resistance, the 3 to 5 day water fast is a safe and effective method that can help you achieve your health goals naturally.¹⁸

References

1 Freeman AM, Acevedo LA, Pennings N. Insulin Resistance. 2023 Aug 17. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 29939616.

2 Watve MG, Yajnik CS. Evolutionary origins of insulin resistance: a behavioral switch hypothesis. BMC Evol Biol. 2007 Apr 17;7:61. doi: 10.1186/1471-2148-7-61. PMID: 17437648; PMCID: PMC1868084.

3 Barazzoni R, Deutz NEP, Biolo G, Bischoff S, Boirie Y, Cederholm T, Cuerda C, Delzenne N, Leon Sanz M, Ljungqvist O, Muscaritoli M, Pichard C, Preiser JC, Sbraccia P, Singer P, Tappy L, Thorens B, Van Gossum A, Vettor R, Calder PC. Carbohydrates and insulin resistance in clinical nutrition: Recommendations from the ESPEN expert group. Clin Nutr. 2017 Apr;36(2):355-363. doi: 10.1016/j.clnu.2016.09.010. Epub 2016 Sep 19. PMID: 27686693.

4 Hatting M, Tavares CDJ, Sharabi K, Rines AK, Puigserver P. Insulin regulation of gluconeogenesis. Ann N Y Acad Sci. 2018 Jan;1411(1):21-35. doi: 10.1111/nyas.13435. Epub 2017 Sep 3. PMID: 28868790; PMCID: PMC5927596.

5 Jeon YG, Kim YY, Lee G, Kim JB. Physiological and pathological roles of lipogenesis. Nat Metab. 2023 May;5(5):735-759. doi: 10.1038/s42255-023-00786-y. Epub 2023 May 4. PMID: 37142787.

6 Macdonald IA. A review of recent evidence relating to sugars, insulin resistance and diabetes. Eur J Nutr. 2016 Nov;55(Suppl 2):17-23. doi: 10.1007/s00394-016-1340-8. Epub 2016 Nov 23. PMID: 27882410; PMCID: PMC5174139.

7 Basciano H, Federico L, Adeli K. Fructose, insulin resistance, and metabolic dyslipidemia. Nutr Metab (Lond). 2005 Feb 21;2(1):5. doi: 10.1186/1743-7075-2-5. PMID: 15723702; PMCID: PMC552336.

8 Zuñiga YL, Rebello SA, Oi PL, Zheng H, Lee J, Tai ES, Van Dam RM. Rice and noodle consumption is associated with insulin resistance and hyperglycaemia in an Asian population. Br J Nutr. 2014 Mar 28;111(6):1118-28. doi: 10.1017/S0007114513003486. Epub 2013 Nov 14. PMID: 24229726.

9 Front. Immunol., 29 April 2021 Sec. Molecular Innate Immunity Volume 12 – 2021 | https://doi.org/10.3389/fimmu.2021.669672

10 Giannarelli R, Aragona M, Coppelli A, Del Prato S. Reducing insulin resistance with metformin: the evidence today. Diabetes Metab. 2003 Sep;29(4 Pt 2):6S28-35. doi: 10.1016/s1262-3636(03)72785-2. PMID: 14502098.

11 Church TJ, Haines ST. Treatment Approach to Patients With Severe Insulin Resistance. Clin Diabetes. 2016 Apr;34(2):97-104. doi: 10.2337/diaclin.34.2.97. Erratum in: Clin Diabetes. 2016 Jul;34(3):168. PMID: 27092020; PMCID: PMC4833480.

12 Ebbeling CB, Knapp A, Johnson A, Wong JMW, Greco KF, Ma C, Mora S, Ludwig DS. Effects of a low-carbohydrate diet on insulin-resistant dyslipoproteinemia-a randomized controlled feeding trial. Am J Clin Nutr. 2022 Jan 11;115(1):154-162. doi: 10.1093/ajcn/nqab287. Erratum in: Am J Clin Nutr. 2022 Jan 11;115(1):310. PMID: 34582545; PMCID: PMC8755039.

13 Gershuni VM, Yan SL, Medici V. Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome. Curr Nutr Rep. 2018 Sep;7(3):97-106. doi: 10.1007/s13668-018-0235-0. PMID: 30128963; PMCID: PMC6472268.

14 Brand-Miller JC, Griffin HJ, Colagiuri S. The carnivore connection hypothesis: revisited. J Obes. 2012;2012:258624. doi: 10.1155/2012/258624. Epub 2011 Dec 22. PMID: 22235369; PMCID: PMC3253466.

15 Pavlidou E, Papadopoulou SK, Fasoulas A, Mantzorou M, Giaginis C. Clinical Evidence of Low-Carbohydrate Diets against Obesity and Diabetes Mellitus. Metabolites. 2023 Feb 6;13(2):240. doi: 10.3390/metabo13020240. PMID: 36837859; PMCID: PMC9962697.

16 Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017 Mar 1;2(1):e000143. doi: 10.1136/bmjsem-2016-000143. PMID: 28879026; PMCID: PMC5569266.

17 Albosta, M., & Bakke, J. (2021). Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clinical diabetes and endocrinology, 7(1), 3. https://doi.org/10.1186/s40842-020-00116-1\

18 Vendelbo MH, Clasen BF, Treebak JT, Møller L, Krusenstjerna-Hafstrøm T, Madsen M, Nielsen TS, Stødkilde-Jørgensen H, Pedersen SB, Jørgensen JO, Goodyear LJ, Wojtaszewski JF, Møller N, Jessen N. Insulin resistance after a 72-h fast is associated with impaired AS160 phosphorylation and accumulation of lipid and glycogen in human skeletal muscle. Am J Physiol Endocrinol Metab. 2012 Jan 15;302(2):E190-200. doi: 10.1152/ajpendo.00207.2011. Epub 2011 Oct 25. PMID: 22028408; PMCID: PMC4971894.

Is Your Diet Causing Autoimmune Symptoms – Find Out With An Elimination Diet

Individuals with autoimmune conditions have to consider the question, is my diet causing autoimmune symptoms? Although there are many factors behind autoimmune conditions, diet is one of the easiest to control so it makes sense to modify it accordingly. The autoimmune conditions with a strong link to diet include rheumatoid arthritis, lupus, celiac disease, and multiple sclerosis.^{1 2 3 4}

The best way to find whether or not your diet is causing autoimmune symptoms is through an elimination diet. An elimination diet consists of removing certain foods from your daily routine, then slowly reintroducing them one at a time to track how it affects your body’s responses. By monitoring your body’s reactions to certain foods, you can better understand how to identify and avoid anything that causes an adverse response.

Is Your Diet Causing Autoimmune Symptoms – Common Foods That Trigger Autoimmune Conditions

It can be difficult to identify which foods trigger autoimmune symptoms. To determine if your diet is causing autoimmune symptoms, avoid eating foods that are linked to autoimmune conditions. Some of the most common dietary culprits of autoimmune conditions include grains, processed meats, sugary snacks and sweets, processed soy products, milk products, legumes, eggs, and nightshades.

Is Your Diet Causing Autoimmune Symptoms – Processed Foods And Refined Sugars

Processed foods and refined sugars are among the most frequent dietary causes of autoimmune symptoms. It is essential for those with autoimmune conditions to pay close attention to what they are eating and limit their intake of processed foods and refined sugars.^{5 6}

Is Your Diet Causing Autoimmune Symptoms – Soy

Soy is found in many processed foods and is one of the most common food allergens. It can cause an immune reaction that increases inflammation which leads to autoimmune symptoms. Symptoms of soy allergy may include skin rashes, hives, difficulty breathing, or gastrointestinal problems such as nausea, vomiting, or diarrhea.^{7 8}

Foods that contain soy include: tofu, tempeh, edamame, miso soup, soy sauce, and processed foods that contain soybean oil or other forms of added soy.

Is Your Diet Causing Autoimmune Symptoms – High Fructose Corn Syrup

One particularly dangerous ingredient that could be causing unwanted autoimmune reactions is high fructose corn syrup (HFCS). High fructose corn syrup is an artificial sweetener derived from processed cornstarch, and can often be found in many processed foods. HFCS is used because of its sweetness and low cost, but it can come with a number of health risks.

Studies have linked high fructose corn syrup to increases in inflammatory markers in the body, which are associated with autoimmune diseases like rheumatoid arthritis and lupus. A diet high in processed food containing HFCS can cause the body’s own immune system to attack itself, leading to unwanted autoimmune symptoms.⁹

Is Your Diet Causing Autoimmune Symptoms – Unhealthy Fats

Unhealthy fats such as trans fats, hydrogenated oils, and an excess of omega-6 fatty acids can aggravate autoimmune symptoms and should be avoided. These fats can trigger inflammation and have been linked to autoimmune conditions. When it comes to fats, choose healthy sources like extra-virgin olive oil, avocado oil, coconut oil, grass-fed meat, grass-fed butter, ghee, nuts, seeds and fatty fish like wild caught salmon or sardines for their omega-3s.¹⁰

Is Your Diet Causing Autoimmune Symptoms – Lectins

Many common foods contain lectins, which can trigger inflammation and worsen symptoms in those with autoimmune diseases. Lectins are proteins found in many plants, including wheat, beans, and nightshades. They are known to cause inflammation and damage the intestinal lining. Lectins can also bind to certain body tissues, leading to tissue damage that contributes to autoimmune disorder symptoms. By cutting out foods high in lectin content, you can reduce lectin-induced inflammation and ease autoimmune disorder symptoms.^{11 12}

Is Your Diet Causing Autoimmune Symptoms – Grains

Grains can aggravate autoimmune symptoms. Common grain foods like wheat bread, semolina pasta, and quinoa contain lectins which can cause inflammation in some people. Gluten is contained in many grains like wheat, barley, rye and spelt and has been linked to the cause of many autoimmune symptoms. Studies have found that the proteins contained in gluten can cause an immune response, which can lead to a number of uncomfortable side effects such as inflammation and digestive issues.¹³

Read more about Celiac Disease.

Is Your Diet Causing Autoimmune Symptoms – Dairy Products

In certain sensitive individuals dairy products like milk and cheese may also contribute to flare-ups in autoimmune symptoms due to casein proteins and lactose. Dairy animals produce lactose, which can cause digestive upset in some people, as well as proteins that can trigger an immune response in those who are sensitive. 

When dairy proteins are consumed by those with an autoimmune disorder, they can cause a cascade of inflammatory reactions. This inflammation is caused when the immune system mistakes the dairy proteins for foreign invaders and launches an attack on them, resulting in an inflammatory response that can affect several systems in the body.¹⁴

Is Your Diet Causing Autoimmune Symptoms – Eggs

Some people with autoimmune disorders may find that consuming eggs triggers inflammation or other autoimmune symptoms. This is because eggs contain specific proteins and other compounds that can trigger an immune reaction in people with sensitivity. 

Eggs, especially the whites, contain a host of proteins and other components that can contribute to an autoimmune reaction. These components include prolamins which are proteins found in wheat and other grains but also found in egg whites, ovomucoid which is found in egg white, as well as cysteine sulfoxide and lysinoalanine.¹⁵

Is Your Diet Causing Autoimmune Symptoms – Nightshades

Research has found that foods from the nightshade family may be linked to autoimmune symptoms. These include potatoes, tomatoes, peppers, eggplants and some spices like cayenne and paprika. While many people are able to tolerate them without issue, a subset of individuals with autoimmunity find these foods difficult to digest or can experience an inflammatory response.

The primary mechanism for this appears to be a group of plant compounds called alkaloids, which are found in many nightshades. Alkaloids can affect the way our cells absorb nutrients and interfere with healthy digestion, leading to inflammatory symptoms including joint pain.^{16 17 18}

Is Your Diet Causing Autoimmune Symptoms – Legumes

Legumes can be a great source of dietary nutrition, but they can also trigger the development of autoimmune symptoms. In some cases, legumes such as lentils and chickpeas can cause an inflammatory response in the body. This is due to the fact that legumes are high in lectins.¹⁹

Is Your Diet Causing Autoimmune Symptoms – Vegetable Oils

Consumption of vegetable oils are linked with autoimmune conditions. Vegetable oils contain high levels of omega-6 fatty acids, which are known to contribute to inflammation in the body. Excess consumption of these omega-6 fats can quickly skew the ideal ratio between omega-6 fatty acids and omega-3 fatty acids, resulting in higher levels of inflammation and worsening autoimmune symptoms.²⁰

Utilizing An Elimination Diet To Improve Autoimmune Conditions

When it comes to an elimination diet for autoimmune conditions, the goal should be to identify any foods that may be causing inflammation in your body. One of the best elimination diets is a strict form of the carnivore diet where only red meat, salt, and water are consumed for 1 to 3 months.

Utilizing An Elimination Diet To Improve Autoimmune Conditions – Carnivore Diet

The red meat-only carnivore diet is an elimination diet that is gaining traction as an effective tool for managing autoimmune conditions. By eliminating all plant-based foods and most animal-based foods from your diet, the red meat-only Carnivore Diet eliminates potential allergens or other compounds that may be contributing to autoimmune conditions.

After consuming only red meat over a period of months, you will have an answer to the question, is your diet causing autoimmune symptoms? While many people continue eating this restrictive diet, others start adding foods they enjoy back in one by one to determine which foods are specifically responsible for causing autoimmune symptoms.

Is Your Diet Causing Autoimmune Symptoms – Consider Water Fasting

Water fasting is an effective way to reduce or even eliminate symptoms related to autoimmune diseases. This is because, in its most basic form, a water fast detoxifies the body and helps to reset your immune system. When done correctly, water fasting allows the body to repair and regenerate through autophagy and stem cell synthesis.

When you fast, your body starts to produce substances called ketones. These ketones help reduce inflammation in the body and encourage healing. In addition, when you fast for extended periods of time (3 to 5 days), your body goes into a state of autophagy. Autophagy is a process by which cells break down their own components in order to repair themselves and create energy. This can be incredibly helpful for those suffering from autoimmune diseases as it helps reduce systemic inflammation and encourages the body to heal itself.^{21 22}

Read more about how water fasting can improve autoimmune conditions.

After performing a water fast, slowly start eating again by following an elimination diet like my Cellular Healing Diet to ensure that diet-related symptoms of autoimmune conditions don’t return.

Utilizing An Elimination Diet To Improve Autoimmune Conditions – Cellular Healing Diet

Consuming only meat for a period of months isn’t for everybody and isn’t always necessary so consider other healthy maintenance diets that are less restrictive like my Cellular Healing Diet. This diet restricts sugar, grain products, vegetable oils, and other foods linked with autoimmune conditions. The Cellular Healing Diet focuses on consuming high fat, moderate protein, and low carbohydrate foods like grass-fed meat, fatty fish, healthy fats, non-starchy vegetables, and leafy greens.

Read all about my Cellular Healing Diet.

References

1 Gioia C, Lucchino B, Tarsitano MG, Iannuccelli C, Di Franco M. Dietary Habits and Nutrition in Rheumatoid Arthritis: Can Diet Influence Disease Development and Clinical Manifestations? Nutrients. 2020 May 18;12(5):1456. doi: 10.3390/nu12051456. PMID: 32443535; PMCID: PMC7284442.

2 Islam MA, Khandker SS, Kotyla PJ, Hassan R. Immunomodulatory Effects of Diet and Nutrients in Systemic Lupus Erythematosus (SLE): A Systematic Review. Front Immunol. 2020 Jul 22;11:1477. doi: 10.3389/fimmu.2020.01477. PMID: 32793202; PMCID: PMC7387408.

3 Lundin KE, Wijmenga C. Coeliac disease and autoimmune disease-genetic overlap and screening. Nat Rev Gastroenterol Hepatol. 2015 Sep;12(9):507-15. doi: 10.1038/nrgastro.2015.136. Epub 2015 Aug 25. PMID: 26303674.

4 Stoiloudis P, Kesidou E, Bakirtzis C, Sintila SA, Konstantinidou N, Boziki M, Grigoriadis N. The Role of Diet and Interventions on Multiple Sclerosis: A Review. Nutrients. 2022 Mar 9;14(6):1150. doi: 10.3390/nu14061150. PMID: 35334810; PMCID: PMC8955724.

5 Aaron Lerner, Torsten Matthias. Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease, Autoimmunity Reviews, Volume 14, Issue 6, 2015, Pages 479-489, ISSN 1568-9972, https://doi.org/10.1016/j.autrev.2015.01.009.

6 Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.

7 Tezuka H, Imai S. Immunomodulatory Effects of Soybeans and Processed Soy Food Compounds. Recent Pat Food Nutr Agric. 2015;7(2):92-9. doi: 10.2174/2212798407666150629123957. PMID: 26118769.

8 Fort P, Moses N, Fasano M, Goldberg T, Lifshitz F. Breast and soy-formula feedings in early infancy and the prevalence of autoimmune thyroid disease in children. J Am Coll Nutr. 1990 Apr;9(2):164-7. doi: 10.1080/07315724.1990.10720366. PMID: 2338464.

9 Febbraio MA, Karin M. “Sweet death”: Fructose as a metabolic toxin that targets the gut-liver axis. Cell Metab. 2021 Dec 7;33(12):2316-2328. doi: 10.1016/j.cmet.2021.09.004. Epub 2021 Oct 6. PMID: 34619076; PMCID: PMC8665123.

10 Fernandes G. Dietary lipids and risk of autoimmune disease. Clin Immunol Immunopathol. 1994 Aug;72(2):193-7. doi: 10.1006/clin.1994.1129. PMID: 8050192.

11 Vojdani A. Lectins, agglutinins, and their roles in autoimmune reactivities. Altern Ther Health Med. 2015;21 Suppl 1:46-51. PMID: 25599185.

12 Brown GD, Willment JA, Whitehead L. C-type lectins in immunity and homeostasis. Nat Rev Immunol. 2018 Jun;18(6):374-389. doi: 10.1038/s41577-018-0004-8. PMID: 29581532.

13 de Punder K, Pruimboom L. The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients. 2013 Mar 12;5(3):771-87. doi: 10.3390/nu5030771. PMID: 23482055; PMCID: PMC3705319.

14 Bordoni A, Danesi F, Dardevet D, Dupont D, Fernandez AS, Gille D, Nunes Dos Santos C, Pinto P, Re R, Rémond D, Shahar DR, Vergères G. Dairy products and inflammation: A review of the clinical evidence. Crit Rev Food Sci Nutr. 2017 Aug 13;57(12):2497-2525. doi: 10.1080/10408398.2014.967385. PMID: 26287637.

15 Andersen CJ. Bioactive Egg Components and Inflammation. Nutrients. 2015 Sep 16;7(9):7889-913. doi: 10.3390/nu7095372. PMID: 26389951; PMCID: PMC4586567.

16 Patel B, Schutte R, Sporns P, Doyle J, Jewel L, Fedorak RN. Potato glycoalkaloids adversely affect intestinal permeability and aggravate inflammatory bowel disease. Inflamm Bowel Dis. 2002 Sep;8(5):340-6. doi: 10.1097/00054725-200209000-00005. PMID: 12479649.

17 Iablokov V, Sydora BC, Foshaug R, Meddings J, Driedger D, Churchill T, Fedorak RN. Naturally occurring glycoalkaloids in potatoes aggravate intestinal inflammation in two mouse models of inflammatory bowel disease. Dig Dis Sci. 2010 Nov;55(11):3078-85. doi: 10.1007/s10620-010-1158-9. Epub 2010 Mar 3. PMID: 20198430.

18 Carreno-Gómez B, Woodley JF, Florence AT. Studies on the uptake of tomato lectin nanoparticles in everted gut sacs. Int J Pharm. 1999 Jun 10;183(1):7-11. doi: 10.1016/s0378-5173(99)00050-2. PMID: 10361144.

19 Panacer K, Whorwell PJ. Dietary Lectin exclusion: The next big food trend? World J Gastroenterol. 2019 Jun 28;25(24):2973-2976. doi: 10.3748/wjg.v25.i24.2973. PMID: 31293334; PMCID: PMC6603809.

20 Esmaillzadeh A, Azadbakht L. Home use of vegetable oils, markers of systemic inflammation, and endothelial dysfunction among women. Am J Clin Nutr. 2008 Oct;88(4):913-21. doi: 10.1093/ajcn/88.4.913. PMID: 18842776.

21 Buono R, Longo VD. When Fasting Gets Tough, the Tough Immune Cells Get Going-or Die. Cell. 2019 Aug 22;178(5):1038-1040. doi: 10.1016/j.cell.2019.07.052. PMID: 31442398; PMCID: PMC7474734.

22 Huang AW, Wei M, Caputo S, Wilson ML, Antoun J, Hsu WC. An Intermittent Fasting Mimicking Nutrition Bar Extends Physiologic Ketosis in Time Restricted Eating: A Randomized, Controlled, Parallel-Arm Study. Nutrients. 2021 Apr 30;13(5):1523. doi: 10.3390/nu13051523. PMID: 33946428; PMCID: PMC8147148.

What Causes Adrenal Fatigue – And How To Regain Normal Adrenal Function

Exactly what causes adrenal fatigue is a complicated subject as many factors are at play. However, simply put, adrenal fatigue is a condition where the adrenal glands do not produce enough of the hormones necessary for optimal functioning. This can lead to a variety of symptoms, including difficulty concentrating, low energy levels, anxiety, insomnia, and even depression.¹

What Causes Adrenal Fatigue – Upstream Factors

When the adrenal glands become exhausted, they can no longer produce the necessary hormones to regulate basic body functions. Adrenal fatigue has been associated with stress, poor diet, lack of exercise, and other lifestyle factors. Additionally, there are many upstream factors that contribute to the development of adrenal fatigue.

Upstream Factors That Cause Adrenal Fatigue – HPA Axis Malfunction

Adrenal fatigue is often caused by an imbalance in the body’s hypothalamic-pituitary adrenal (HPA) axis. The HPA axis is responsible for regulating hormones and other bodily functions such as stress, sleep, digestion, mood, and energy levels. When this system is disturbed due to long-term or acute stressors like trauma, chronic fatigue syndrome, or toxins, it can lead to an array of symptoms such as exhaustion despite sleeping well, difficulty concentrating or getting things done, low energy levels and a general feeling of malaise.²

Upstream effects of HPA axis malfunction include the release of stress hormones like cortisol and adrenaline which cause a fight-or-flight response in the body. This can lead to a decrease in libido, depression, anxiety, digestive issues such as bloating and abdominal pain, headaches, joint pain, sleep disturbances like insomnia or too much sleepiness, and an intolerance to foods that were once easily digested.³

What Causes Adrenal Fatigue – Heavy Metals

Heavy metal toxicity is a serious health concern that can lead to a wide range of symptoms. One of the most concerning effects of heavy metal accumulation is adrenal fatigue, which occurs when toxins build up in the hypothalamus and disrupt its ability to regulate stress hormones. Exposure to high levels of mercury, arsenic, aluminum, and other metals has been linked to an increased risk of developing adrenal fatigue, and long-term accumulation can significantly impact a person’s health.⁴

The hypothalamus is an important part of the endocrine system, and its primary function is to regulate hormone production. When heavy metals accumulate in the hypothalamus, they disrupt the ability of the hormones to work effectively. This can lead to increased levels of cortisol, the stress hormone, and a decrease in other hormones such as testosterone.⁵

Read more about heavy metal toxicity.

What Causes Adrenal Fatigue – EDCs

One of the factors that affect the HPA is the presence of an endocrine-disrupting chemical (EDC). EDCs are chemicals, such as pesticides and industrial solvents, that interfere with normal hormonal processes. These chemicals can disrupt hormones responsible for growth and development, metabolism, reproduction, and other body functions.⁶

What Causes Adrenal Fatigue – Chronic Inflammation

Another upstream factor that can contribute to adrenal fatigue is chronic inflammation. Inflammation can be caused by a variety of factors, including exposure to toxins, stress, and a compromised immune system. This chronic inflammation triggers the body’s inflammatory response, which can cause the adrenal glands to become overworked and eventually lead to adrenal fatigue.⁷

Read more about chronic inflammation.

What Causes Adrenal Fatigue – Nutritional Deficiencies

Nutritional deficiencies are also often linked with the development of adrenal fatigue. Nutrients such as zinc, Vitamin C, Vitamin B5, and magnesium are particularly important for maintaining healthy adrenal function. If you’re not getting enough of these vital nutrients in your diet, it can lead to an imbalance in hormones and eventually cause adrenal fatigue.⁸

What Causes Adrenal Fatigue – Inadequate Sleep

Inadequate sleep is another factor that can contribute to adrenal fatigue. Poor sleep can lead to an increase in the body’s stress response, and cause the adrenal glands to become overworked. Not getting enough restorative sleep can throw off your body’s hormone production, leaving you feeling exhausted and depleted throughout the day.⁹

What Causes Adrenal Fatigue – Stress

One of the main causes of adrenal fatigue is chronic stress. Stress can come from external sources, such as a difficult job or relationship, but it can also come from internal sources like worry and self-criticism. Studies have shown that chronic stress has an adverse effect on the body’s fight or flight response, leading to the body feeling overwhelmed and exhausted.¹⁰

What Causes Adrenal Fatigue – High Dietary Sugar Consumption

Diet plays a large role in the development of adrenal fatigue. One major dietary factor that has been linked to the onset of adrenal fatigue is the consumption of high amounts of sugar. Excessive sugar consumption can put an extra strain on the adrenal glands. As a result, the adrenal glands can become overrun and lead to adrenal fatigue.

In addition to creating an imbalance in hormones, eating too much sugar also disrupts healthy sleep patterns. Eating sugary foods should be avoided close to bedtime because it can keep us alert and prevent deep sleep. Without proper rest, the adrenal glands struggle to recover from the day’s work.

In order to minimize the risk of developing adrenal fatigue, it is important to reduce your intake of sugary foods and beverages. Cutting out added sugars from your diet or reducing your overall caloric intake may help alleviate symptoms associated with this condition.¹¹

Read more about how toxic sugar is.

What Causes Adrenal Fatigue – High Caffeine And Stimulant Consumption

Caffeine and other stimulants trigger the release of hormones like adrenaline which can lead to adrenal exhaustion if taken in large amounts over time. This can result in feeling stressed out, anxious, fatigued, and having difficulty focusing.

Research has shown that high caffeine and stimulant consumption can cause a disturbance in the body’s adrenal system, leading to an imbalance in hormone levels. This causes the body to become overly dependent on these hormones for energy and can eventually lead to adrenal fatigue.¹²

Diagnosing Adrenal Fatigue With Blood Pressure Changes

Orthostatic hypotension (OH) is associated with adrenal fatigue. This condition, also known as postural hypotension, is caused by a decrease in blood pressure when you stand up from sitting or lying down. It occurs because your body isn’t able to maintain your normal blood pressure levels. OH can make you feel dizzy, lightheaded, and weak when standing up.

A person with healthy adrenal glands should be able to move from a lying position to a standing position quickly without becoming dizzy or light-headed. In healthy individuals, systolic blood pressure is lower when lying down and will rise between 10 and 15 points upon standing. However, people with adrenal fatigue generally have a lower systolic blood pressure upon standing.¹³

Diagnosing Adrenal Fatigue With The Pupillary Light Response Test

The second non-invasive way to test for adrenal fatigue is the pupillary light response test (PLR). PLR tests are used by doctors to diagnose a variety of conditions, including adrenal fatigue.

This test is basically done by shining a bright light into the eyes and measuring the reaction of the pupils. Normally, when shone with light, our pupils will react quickly by contracting. However, in people suffering from adrenal fatigue, this contraction may not be as quick or intense as expected. The PLR test can provide an objective measure of fatigue levels through the evaluation of the pupil response. 

To perform this test you’ll need a flashlight or other light source, and a timer. Begin by turning off the lights in the room and looking straight ahead with both eyes open. Shine the light directly at your pupil for about 4 seconds, then quickly look away from it. Time how long it takes for your pupil to return to its normal size (5-10 seconds is considered normal). If your pupils take more than 10 seconds to return to their normal size, this could be an indication of adrenal fatigue. Additionally, if the pupils appear to be pulsating back and forth between dilated and contracted, this is also an indication of adrenal fatigue.¹⁴

Diagnosing Adrenal Fatigue By Determining Vitamin C Carrying Capacity

Vitamin C is essential for the functioning of the adrenal glands, as it helps to regulate the production of cortisol, the hormone responsible for regulating many body functions including heart rate and blood pressure.

Diagnosing adrenal fatigue through vitamin C carrying capacity is another way to gauge the function of the adrenals. In this test, high doses of vitamin C are consumed. Individuals who are able to consume large doses of vitamin C without suffering from diarrhea often have adrenal issues. However, healthy individuals are typically unable to consume extremely high doses of vitamin C without diarrhea symptoms.^{15 16}

Diagnosing Adrenal Fatigue – Constipation

2 to 3 bowel movements a day is considered normal. Of course, this number can vary depending on the individual, but generally, that is a good range to aim for. It’s also important to note that healthy bowel movements should be easy to pass and not accompanied by pain or discomfort. If you find yourself having irregular bowel movements, it may be a sign of an unbalanced adrenal system.

Constipation is one of the most common symptoms of adrenal fatigue. It can lead to abdominal pain, bloating, and difficulty passing stools. For people with adrenal fatigue, constipation is often due to insufficient levels of cortisol and other hormones produced by the adrenals.¹⁷

What Causes Adrenal Fatigue – And How To Regain Normal Adrenal Function

The first step to regaining normal functioning of the adrenals is to remove any toxic load that may be present in your body. This can involve removing heavy metals from the body, eating an organic, whole-foods diet, while avoiding environmental toxins like smog and air fresheners.

Read more about common toxins we are exposed to. 

It is also important to get enough sleep and rest so that the adrenals can properly recuperate, as well as to manage your stress levels by exercising regularly and incorporating relaxation techniques into your daily routine.

In addition, it is important to repair the HPA axis, which is a part of the body that controls the production and regulation of hormones in response to stress. By improving the function of upstream factors that dictate adrenal function, we can often target the source of the problem and remedy the downstream symptoms, like adrenal fatigue.

Regain Normal Adrenal Function – Seriphos, DHEA, Pregnenolone

While the initial focus is on removing the factors that are causing adrenal fatigue, some supplements such as Seriphos, pregnenolone, and DHEA can be beneficial for those suffering from adrenal fatigue. 

Seriphos is an herbal formula that helps to support adrenal health which contains Phosphatidylserine (PS), a phospholipid found in the brain which is important for memory and cognitive function.¹⁸ 

Pregnenolone is a hormone that helps to regulate the body’s metabolism and energy levels. It can help to improve mood, cognitive function, and overall well-being. When adrenal fatigue sets in, the body produces less pregnenolone than it should, which can cause further fatigue and other symptoms. Taking pregnenolone supplements can replenish this hormone, as well as reduce stress and improve cognitive function.

In addition to boosting energy levels, pregnenolone can also help with other conditions related to adrenal fatigue. It has been found to have positive effects on the immune system, helping to reduce inflammation and protect against infections. Pregnenolone is also thought to be helpful in reducing anxiety and depression, which can often be caused by adrenal fatigue. Taking pregnenolone has been found to have positive effects on reducing cortisol levels and helping to balance hormones.¹⁹

One of the most popular remedies for adrenal fatigue is DHEA (dehydroepiandrosterone). It is a hormone produced naturally by our body, and it plays an important role in regulating our stress levels. However, if we are under prolonged periods of stress, then our body’s natural production of DHEA can become depleted. Taking supplemental DHEA can help restore the balance of hormones in the body.²⁰

Read more about autoimmune conditions.

References

1 Adrenal fatigue: What causes it? (2022) Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/addisons-disease/expert-answers/adrenal-fatigue/faq-20057906 (Accessed: 04 September 2023).

2 Tomas C, Newton J, Watson S. A review of hypothalamic-pituitary-adrenal axis function in chronic fatigue syndrome. ISRN Neurosci. 2013 Sep 30;2013:784520. doi: 10.1155/2013/784520. PMID: 24959566; PMCID: PMC4045534.

3 Spencer RL, Deak T. A users guide to HPA axis research. Physiol Behav. 2017 Sep 1;178:43-65. doi: 10.1016/j.physbeh.2016.11.014. Epub 2016 Nov 18. PMID: 27871862; PMCID: PMC5451309.

4 Rana SV. Perspectives in endocrine toxicity of heavy metals–a review. Biol Trace Elem Res. 2014 Jul;160(1):1-14. doi: 10.1007/s12011-014-0023-7. Epub 2014 Jun 6. PMID: 24898714.

5 Lachowicz JI, Lecca LI, Meloni F, Campagna M. Metals and Metal-Nanoparticles in Human Pathologies: From Exposure to Therapy. Molecules. 2021 Nov 2;26(21):6639. doi: 10.3390/molecules26216639. PMID: 34771058; PMCID: PMC8587420.

6 Di Criscio M, Lodahl JE, Stamatakis A, Kitraki E, Bakoyiannis I, Repouskou A, Bornehag CG, Gennings C, Lupu D, Rüegg J. A human-relevant mixture of endocrine disrupting chemicals induces changes in hippocampal DNA methylation correlating with hyperactive behavior in male mice. Chemosphere. 2023 Feb;313:137633. doi: 10.1016/j.chemosphere.2022.137633. Epub 2022 Dec 21. PMID: 36565761.

7 Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014 Dec;94(12):1816-25. doi: 10.2522/ptj.20130597. Epub 2014 Jul 17. PMID: 25035267; PMCID: PMC4263906.

8 Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.

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11 Nestler JE, McClanahan MA. Diabetes and adrenal disease. Baillieres Clin Endocrinol Metab. 1992 Oct;6(4):829-47. doi: 10.1016/s0950-351x(05)80169-7. PMID: 1445172.

12 Lovallo WR, Whitsett TL, al’Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005 Sep-Oct;67(5):734-9. doi: 10.1097/01.psy.0000181270.20036.06. PMID: 16204431; PMCID: PMC2257922.

13 Papierska L, Rabijewski M. Delay in diagnosis of adrenal insufficiency is a frequent cause of adrenal crisis. Int J Endocrinol. 2013;2013:482370. doi: 10.1155/2013/482370. Epub 2013 Jun 24. PMID: 23864857; PMCID: PMC3707239.

14 Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014 Dec;94(12):1816-25. doi: 10.2522/ptj.20130597. Epub 2014 Jul 17. PMID: 25035267; PMCID: PMC4263906.

15 Padayatty SJ, Doppman JL, Chang R, Wang Y, Gill J, Papanicolaou DA, Levine M. Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone. Am J Clin Nutr. 2007 Jul;86(1):145-9. doi: 10.1093/ajcn/86.1.145. PMID: 17616774.

16 Fries E, Hesse J, Hellhammer J, Hellhammer DH. A new view on hypocortisolism. Psychoneuroendocrinology. 2005 Nov;30(10):1010-6. doi: 10.1016/j.psyneuen.2005.04.006. PMID: 15950390.

17 Quénéhervé, L., Drui, D., Blin, J. et al. Digestive symptoms in daily life of chronic adrenal insufficiency patients are similar to irritable bowel syndrome symptoms. Sci Rep 11, 8077 (2021). https://doi.org/10.1038/s41598-021-87158-2

18 Monteleone P, Maj M, Beinat L, Natale M, Kemali D. Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men. Eur J Clin Pharmacol. 1992;42(4):385-8. doi: 10.1007/BF00280123. PMID: 1325348.

19 Murugan S, Jakka P, Namani S, Mujumdar V, Radhakrishnan G. The neurosteroid pregnenolone promotes degradation of key proteins in the innate immune signaling to suppress inflammation. J Biol Chem. 2019 Mar 22;294(12):4596-4607. doi: 10.1074/jbc.RA118.005543. Epub 2019 Jan 15. PMID: 30647133; PMCID: PMC6433066.

20 Himmel PB, Seligman TM. A pilot study employing Dehydroepiandrosterone (DHEA) in the treatment of chronic fatigue syndrome. J Clin Rheumatol. 1999 Apr;5(2):56-9. doi: 10.1097/00124743-199904000-00004. PMID: 19078357.