Collagen triple helix molecule

Like it or not, sweating is part of life. It’s your body’s primary method of cooling. Sweat is produced when you exercise, are nervous, or get too hot. Sweat alone is odorless, but it’s often blamed for the noticeable smell that accompanies it. And body odor does creeps up after a good sweat session.

This unpleasant aroma is really the byproduct of sweat and the microscopic environment (microbiome) of your skin. Find out what really makes your sweat smell, what you can do to control it, and how changes in your body odor can alert you to changes in your health.

Bacteria: The Originators of Body Odor

Like you read above, blame the bacteria, not the sweat. Whenever you are physically active, under emotional stress, or overheated, your body seeks to cool itself. It’s your evaporative cooling system. Excess heat is minimized by the evaporation of liquid through pores on the surface of your skin. A pungent smell is produced when sweat contacts the bacteria you normally have living on your skin.

The stench is a byproduct of bacteria consuming the sweat secreted by sweat glands. When bacteria break down sweat, they produce compounds called thioalcohols (pronounced “thigh-o-alcohols”). These compounds can smell like onions, meat, and sulfur. It’s the thioalcohols produced by bacteria, not sweat, that make your armpits stink. The bacteria—which are a normal and healthy part of your skin’s microbiome—most responsible for offensive body odor is Staphylococcus hominis.

Different Sweat, Different Scent?

body odor

While you do sweat during exercise, high heat, and stress—not all sweat smells equally. This is because there are two kinds of sweat glands in your body. Each gland produces odorless perspiration; however, their location and unique microbiomes influence their smell.

Eccrine glands (pronounced “e-krine”) are found all over the body. These glands release mostly water and are activated when internal body temperature rises. Apocrine glands (pronounced “ape-o-krine”) develop during puberty and excrete waste in the form of proteins and lipids. Stress can trigger sweat production in the apocrine glands.

Apocrine sweat glands are associated with body odor and are found in abundance near hair follicles. These glands populate the skin of your armpits and groin. Not surprisingly, these two body regions are the main sources of body odor. The bacteria that produce stinky thioalcohols love to live near apocrine glands. That is why “stress sweat” smells worse than the sweat produced by heat or exercise.

Freshening Up

Different people have different bacteria making a home on their skin. So your body odor is unique to you. Managing body odor is equally individualized.

Bathing frequently regulates the number of bacteria on your skin and helps keep unpleasant smells at bay. But that’s just the beginning.

Deodorants and antiperspirants are two effective methods for controlling body odor. These two treatments work differently from one another, but are often paired to achieve sweet-smelling results. Antiperspirants temporarily block sweat glands and reduce the amount of perspiration on the skin. As a result, the bacteria living on the skin come into contact with less sweat, reducing the amount of odor released.

Deodorants change the chemical properties of the skin to keep armpits smelling fresh. Many deodorants are alcohol-based and lower the pH of your skin. This creates an acidic environment, which is less desirable to bacteria. In addition to dissuading microbes from setting up shop, some deodorants contain fragrance that add a fresh smell to your skin.

Nutrition and Body Odor

Your diet can have a significant impact on your scent. When the food you consume is broken down and digested, some of the byproducts are released in your sweat. The following foods have been shown to increase body odor.

  1. Red Meat

Eating conservative amounts of lean red meat throughout the week is not only healthier for you, but can help you smell better. There is mounting evidence that reduced red-meat consumption is better for heart health and digestion. An interesting scientific study indicated that the same can be said for your individual aroma. After a two-week trial period, women found the scent of men who laid off red meat significantly more pleasant and attractive than those who upped their red meat consumption. If you want to impress your date, try to steer clear of red meat.

  1. Alcohol

Evidence of a drinking binge is found on your breath and your sweat. When your body metabolizes alcohol, a compound called acetic acid is released. Acetic acid is commonly found in vinegar and gives off a strong scent. Your pores expel the excess acetic acid created by alcohol metabolism. When this pungent compound is added to your sweat, you may notice its distinct aroma. Make sure to drink responsibly and pair alcoholic beverages with healthy, high-protein and high-fiber meals. This will help slow digestion and reduce any off-putting odors.

  1. Spicy Food

Some foods are naturally fragrant and the chemical compounds that cause their smell are not entirely broken down before exiting the body. These foods include curries, garlic, and onions. Spicy foods are added to meals to increase flavor and are great for giving low-calorie lunches and dinners extra zest. But the high sulfur content of these ingredients contributes to their aroma, and causes a distinct odor that lingers on your breath. The same odor seeps through sweat glands and mixes with the bacteria on your skin to create a particularly unpleasant smell.

But you don’t have to be relegated to mild food. When used in moderation, spicy foods are great for your health. These herbs and spices are believed to boost metabolism and are powerful antioxidants. By periodically including them in your diet, you can avoid the stench while reaping their free-radical-fighting benefits.

  1. Junk Food

Aside from its well-known ability to sabotage a healthy diet, junk food can also contribute to body odor. Highly processed and prepackaged foods are loaded with calories and sugar, and lack an aromatizing molecule called chlorophyll.

Chlorophyll—the green color in plants—is a potent antioxidant naturally found in green vegetables. It neutralizes bad smelling odors across the board, from sweat to flatulence. It can also help remove unwanted compounds from your body (detox). Chlorophyll can literally sandwich unwanted molecules between two molecules of itself, literally holding on to it until our bodies can excrete it. So getting your fill of greens may be the trick to reducing smelly body odor.

Smelly Signals—What Your Body Odor May be Telling You

While your personal hygiene routine may include covering up any distracting body odor, it is important to know that changes in your scent can signal changes in your health.

Increased pressure from work and school can cause a noticeable increase in body odor. Perspiration is ramped up during periods of physical and emotional stress, providing plenty of sweat with which odor-causing bacteria can mix. These body odor changes don’t just occur under your arms. Your feet and breath can be affected, too.

Smelly feet manifest themselves during puberty and can linger all the way into adulthood. However, especially pungent-smelling feet and shoes can be caused by fungal growth. Fungi thrive in moist, warm environments. Damp tennis shoes and sweaty feet are perfect candidates for fungal infection.

To avoid attracting any strange fungus, don’t go barefoot in the gym locker room. Keep your athletic shoes, socks, and, most of all, your feet dry. A dry environment is unattractive to fungi and can keep them from stinking up your shoes. So, change your socks often and rotate between two or three pair of shoes if you need to allow them to adequately dry.

Sweet-smelling breath is another noticeable change in body odor. In healthy people, this usually happens when carbohydrates are under-consumed so instead the body breaks down fatty acids to use as energy. Fatty acid breakdown produces acetone and other ketones which give the breath a sweet, fruity smell.

Although sweating may feel and smell unpleasant, it is a natural and healthy process. To avoid overpowering body odor, take into consideration what actually causes the smell. Keeping clean and applying either antiperspirant or deodorant can minimize the aroma of the bacteria that live on your skin. And take notice of changes to your body odor that may indicate a change in your health.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.npr.org/sections/health-shots/2015/03/31/396573607/meet-the-bacteria-that-make-a-stink-in-your-pits

https://www.mensfitness.com/nutrition/what-to-eat/8-foods-make-you-stink/slideshow

https://www.ncbi.nlm.nih.gov/pubmed/16891352

https://www.menshealth.com/health/body-odors-signal-health-problems/slide/2

https://health.howstuffworks.com/skin-care/information/nutrition/diet-body-odor2.htm

https://www.mayoclinic.org/diseases-conditions/sweating-and-body-odor/diagnosis-treatment/drc-20353898

https://www.prevention.com/health/health-concerns/causes-body-odor-and-what-it-means

http://goaskalice.columbia.edu/answered-questions/getting-your-fill-chlorophyll

Healthy Fingernails

Fingernails come in handy when you have an itch to scratch. But you may not know very much about them. This tough and hardy tissue protects your fingers and toes. Nails help you grip and manipulate small objects. Imagine peeling an orange or unwrapping a gift without them. But what makes for healthy fingernails?

Nails are very useful, but a bit mysterious. These curious clutches can give you valuable information about your health and nutritional status. Signs from your fingernails can alert you to nutrient deficiency and tell you when your diet is top notch. Healthy fingernails reflect a healthy body. Look closely at your claws to see what your body is telling you.

Fingernail Anatomy

Solving the mystery starts with anatomy. Your fingernails have been growing since before you were born. And they’ll be with you throughout your entire life. But fingernails are more than meets the eye. They are a complex hybrid of the cells and protein that constitute skin and hair.

Learning the following terms will help you understand how your fingernails are structured.

  • Stratum corneum: The outermost layer of your epidermis (skin). The stratum corneum is full of the protein keratin, which gives fingernails their firm texture.
  • Nail plate: Your fingernail. The nail plate is made of keratin that hardens and gives your fingernails structure and rigidity. The underside of the nail plate is full of ridges. These adhere to the nail bed below.
  • Nail bed: The area upon which the fingernail grows. The nail bed is vascular and has grooves that complement the ridges underneath the nail plate. This allows the nail bed and nail plate to stick together.
  • Lunula: The half-moon shaped, white arc at the base of your fingernail. The lunula is white due to the high concentration of nuclei in the nail matrix underneath.
  • Nail matrix: The nail matrix lies below the lunula and is the source of keratinization—the process where the proteins in fingernails are assembled in the nail matrix.
  • Cuticle: The cuticle is a layer of skin that grows over the base of the nail plate. This protects the nail plate from damage or infection.

The Lifecycle of Healthy Fingernails

Nail development begins during the ninth week of pregnancy. By week 16, fingernails are visible on a growing fetus. From birth and beyond, nails grow between three and four millimeters every month. This continuous growth can be attributed to the cells that make up the nail.

Fingernails are primarily comprised of the protein keratin. This structural protein is produced in large quantities by skin cells, and is also found in your hair. Since the rate of skin-cell turnover is high compared to other cells in the body, the supply of keratin is always being replenished. The keratin in your nails originates in the stratum corneum and is assembled at the nail matrix.

Your nails grow from the nail matrix at the base of the nail bed to the ends of your fingertips.  The nail plate covers the nail bed and protects the delicate skin and blood vessels underneath. The nail plate stays tightly bound to the nail bed through matching ridges and grooves that fit snuggly together. Cuticle tissue seals the gap between skin and nail and prevents germs and microbes from infecting the skin.

Each piece of your fingernail performs an important function. It is necessary to keep your nails in good condition so they can best serve you. Think of your fingernails as a dynamic timeline. From the fingertips to the base of the nail bed, your fingernails store valuable information about your health and diet. This information updates as your nails grow—so be on the lookout for changes.

Things Your Nails May be Telling You

Healthy fingernails are tough and strong. But when nutrition is lacking or another concern is present, this isn’t always the case. Be aware that changes in your fingernails could be signaling a change in your overall health.

Weak nails are brittle and split or crack easily. This can be a symptom of dehydration. Since nails and skin are similar in their cellular makeup, their care is, too. When dryness is an issue, moisturizing is an excellent remedy. Applying lotion to the skin and nails after a shower or bath is a great way to lock in moisture beneath the surface.

In addition to moisturizing, steer clear of things that dry out your nails. The acetone in fingernail polish remover is an often-overlooked culprit. To reduce any damage done to your nails by removers, limit yourself to changing your nail polish twice a month.

Avoid exposing your fingernails to household cleaners and detergents. The chemicals in these products dry skin and nails out quickly. Shielding your hands with a pair of rubber gloves could be the solution to dry and brittle nails.

You can maintain strong fingernails by getting B-vitamins in your diet. Biotin (a B-vitamin) has been linked to maintaining nail strength when taken as a dietary supplement. Taking biotin can have similar effects on your hair and skin, as well. There is preliminary evidence to suggest that biotin supplementation supports the thickness of hair and maintains a healthy-looking complexion.

Eating Well for Healthy Fingernails

A nutrient-rich diet can promote the color and shape of healthy fingernails. Eating foods rich in iron—like green veggies, lean red meat, and peanut butter—can supply your body with the iron it needs for smooth operation and beautiful nails. When diet alone is not enough to supply iron needs, supplementation may be necessary.

Zinc is another important nutrient to maintaining healthy nails. This mineral can be obtained through a diet that includes beef and seafood, as well as zinc-fortified cereal. This important mineral is also a common component of multivitamins and immune-support supplements.

5 Tips for Healthy Fingernails

You use your fingernails all the time, so it is important to take care of them. There are a lot of things you can do to develop happy, healthy fingernails:

  1. Keep your hands clean: Washing your hands often has the added bonus of maintaining nail health. Keeping your fingernails clean and dry helps protect your nails against potential pathogens. Follow a hand wash with a good moisturizer. Rubbing lotion into your nails and nail beds can strengthen them and keep them from splitting.
  2. Stop biting your nails: Using your teeth to cut your nails invites germs to set up shop in or around your fingernails and mouth. Nail biting can also hinder your nail’s ability to grow evenly and may lead to deformities. Yoga and meditation are two great ways to relax and may help reduce the urge to chew your nails. If you need more immediate relief from nail biting, try applying bitter-tasting nail polish or lemon juice to your fingertips. The unpleasant taste could help you (or your kids) break the habit.
  3. Cut your nails correctly: When you clip your nails safely and correctly, you can avoid painful ingrown nails and hang nails. Start by trimming long nails straight across. Then file the edges so they are slightly rounded. When nails snag or break, try to trim them quickly to avoid any additional injury.
  4. Get professional nail care: A manicure or pedicure session can be relaxing. Just be sure that the tools used are properly maintained and sterilized. This minimizes the spread of germs. If you are unsure of your favorite salon’s equipment handling, ask if you can provide your own. Remember to never remove your cuticles. Cutting your cuticles removes important protection for your nails. If you polish your nails frequently, opt for non-acetone-based nail polish removers. Acetone can weaken and dry out nails over time.
  5. Prep your body with quality nutrition: Fuel your body with the nutrients it needs to maintain healthy fingernails. Check your diet for adequate amounts of iron, zinc, and biotin. Supplement your diet with vitamins, minerals, and nutritionals that promote healthy, beautiful nails.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/nails/sls-20076131?s=7

https://askdruniverse.wsu.edu/2016/01/04/what-are-fingernails-made-of/

https://health.howstuffworks.com/skin-care/nail-care/health/fingernails.htm

Bragulla HH, Homberger DG. Structure and functions of keratin proteins in simple, stratified, keratinized and cornified epithelia. J Anat. 2009;214(4):516-59.

De berker D. Nail anatomy. Clin Dermatol. 2013;31(5):509-15.

Floersheim GL. [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-8.

Yaemsiri S, Hou N, Slining MM, He K. Growth rate of human fingernails and toenails in healthy American young adults. J Eur Acad Dermatol Venereol. 2010;24(4):420-3.

Boosting the quality of your diet checks a lot of boxes for your health. Weight, energy, and proper fuel come to mind first. The health of your skin should be added to that list. Nutritional skincare illuminates the natural radiance of your skin through a proper diet.

Your skin is the largest organ of your body. And its health is easily influenced by what you eat. Skin goes through many cycles of renewal and repair. Proper nutrition supplies your skin with the materials it needs to maintain its beauty and strength.

That means eating a variety of healthy, whole foods that include a wide range of vitamins, minerals, antioxidants, lean proteins, and omega-3 fatty acids. Below, you’ll read about some of the foods rich in important nutrients for your skin. Make nutritional skincare a priority and ensure these nutrients are in your diet.

Vitamin C

Healthy skin requires a good supply of the protein collagen. This peptide is the most abundant protein in your body and is found in connective tissue and skin. Collagen gives your skin elasticity, bounce, structure, and durability.

Your body needs vitamin C to regulate the amount of collagen produced in your skin. Vitamin C stabilizes the genetic blueprints for collagen production and increases the rate at which it is made. This helps keep your skin looking as firm and healthy as possible.

There’s another way vitamin C influences the appearance of fine lines in aging skin. Oxidative stress leads to wrinkled skin. Vitamin C is an antioxidant that acts as a free radical scavenger and maintains healthy levels of toxic oxygen species in cells. So, vitamin C can aid in repairing the oxidative damage done to your skin cells to keep it looking healthy.

This nutrient can also support the production of cells called fibroblasts. Fibroblasts help maintain healthy skin, but their numbers dwindle with age. By recharging your body’s ability to produce fibroblasts, vitamin C gives your skin the tools it needs to maintain a youthful appearance.

Vitamin C is found in many fruits, vegetables, and dietary supplements. Good sources are:

• Oranges
• Apples
• Strawberries
• Spinach
• Broccoli

Eating a diet rich in vitamin C can help protect your skin and reduce the appearance of fine lines and wrinkles. And if you’re looking for another vitamin to pair with it, vitamin E also an important part of nutritional skincare.

Glucosamine

This mega molecule does a lot of work to keep your skin in tip-top shape. Glucosamine is an amino sugar necessary for building proteins and lipids in your body. As a precursor to hyaluronic acid, glucosamine is critical to supporting the production of this important ingredient in skin. That’s what makes glucosamine key to nutritional skincare. Because hyaluronic acid is widely known for its effects on skin health and appearance.

Making hyaluronic acid more available to vulnerable areas of skin is one way glucosamine helps maintain a healthy-looking complexion. Here’s how it works. Hyaluronic acid stabilizes and strengthens the tissues that heal minor skin scrapes. By supporting healthy levels of hyaluronic acid, glucosamine has the power to repair and fortify skin. As an added bonus, glucosamine can inhibit the production of a pigment called melanin. This works to reduce the appearance of age related dark spots.

Increasing the amount of hyaluronic acid in your body makes glucosamine a key part of your nutritional skincare. Look to this important molecule to help support normal pigmentation, and skin repair.

Glucosamine is most often obtained through nutrient supplementation, since dietary sources are scarce. Seafood, namely shellfish, can contribute significantly to the dietary sources of glucosamine. But if you want to incorporate it into your diet at optimal levels—those shown by research to be effective—supplementation is your best option.

Lutein and Zeaxanthin—A Powerful Pair for Nutritional Skincare

Lutein and zeaxanthin are known to support healthy eyes. And evidence suggests these nutrients could be an important part of your nutritional skincare, too. By working together to filter blue light, lutein and zeaxanthin help protect your eyes and skin from the effects of the sun.

High-energy visible light (HEV, or blue light) is emitted by the sun, your laptop computer, cell phone, and LED lights. Your skin’s defense against the barrage of blue light is filtering it out. Lutein and zeaxanthin are some of those filters.

Both behave as antioxidants and help keep free radical damage from blue-light exposure in check. These nutrients are not produced by your body, so it’s important to include them in your diet.

Lutein and zeaxanthin are carotenoids—plant pigments. Other carotenoids, like beta carotene, can support your skin’s appearance, too. You’ll find these carotenoids in yellow and oranges foods. Cantaloupe, carrots, orange and yellow peppers, egg yolks, and salmon are all rich sources of zeaxanthin and lutein. They’re also found in green, leafy vegetables like spinach, kale, broccoli, peas, and lettuce. Including these foods in your healthy diet can pay off in clear eyes and healthy-looking skin.

Alpha-Lipoic Acid

Known as the “universal antioxidant,” alpha-lipoic acid (ALA) is great at fighting off free radicals. ALA is active in both lipid layers of the skin and water-filled skin cells. Its primary role in the body is protecting cells from oxidative damage. Alpha-lipoic acid binds to oxidants and diffuses potential damage.

Oxidative damage causes wrinkles and fine lines. So, ALA is an important component of nutritional skincare that can help you achieve healthy-looking skin. ALA can also support even skin tone and minimize the appearance of redness and blotchiness. Wrinkles are kept at bay because antioxidant compounds like ALA protect the structure of your skin from oxidative stress.

Another function of ALA is the regulation of nitric oxide production. Levels of nitric oxide in your body influence the amount of blood flow to your skin. Increased blood flow helps your complexion transform from a dull and pale appearance to vibrant and glowing one.

Alpha-lipoic acid can also regulate the synthesis of a molecule called glutathione. Glutathione is an antioxidant, as well—one of the most powerful in your body. The antioxidant benefits of glutathione run the gamut, and with the help of ALA regulation, your skin is a benefactor.

One more function of ALA is its role in energy production. Alpha-lipoic acid serves as an essential cofactor in the biochemical cycle that turns macronutrients (your food) into energy. This cycle (citric acid cycle) produces the majority of the energy your cells need to function.

Your body creates very small quantities of ALA. There are a few food sources of this compound, but their bioavailability is limited. These foods include: kidney, heart, liver, broccoli, spinach, and Brussels sprouts. It’s most readily available to your body in the form of nutrient supplements. Increasing the amount of usable ALA in your body supports free-radical scavenging and provides antioxidant benefits.

Curcumin

Curcumin is another pigment that should play a role in your nutritional skincare. This phytonutrient is derived from turmeric, a spice used in preparing vibrant, tropical cuisine. Turmeric (and curcumin) comes from the root Curcuma longa and belongs to the ginger family. Adding turmeric to a meal gives it a beautiful bright yellow color.

But curcumin doesn’t just brighten up your plate. It has demonstrated considerable ability to help reduce the appearance of puffiness and swelling. By blocking the biochemical steps that produce the look of red and irritated skin, curcumin helps your skin tone look smooth and even.

H2O

Nutritional skincare doesn’t have to be hard. Probably the simplest thing to do to help your skin is drink water. And lots of it.

Hydration is crucial for the appearance of healthy and supple skin. Drinking plenty of water throughout the day provides your skin with an ample supply of moisture and helps flush out toxins.

Water helps fill out your skin to provide a smooth appearance. It also helps your skin look plump. You can maximize the effectiveness of topical moisturizers by making sure your skin is well hydrated.

Cell Signaling and Nutritional Skincare

Your skin is only as healthy as the cells that make it. And your diet has a big impact on your cellular function—including cellular communication or cell signaling.

Cells work together by communicating through chemical and electrical impulses. Cellular communication is the foundation for skin health, and the vitality of all your overall health.

So, you need to watch what you eat to ensure your skin cells are a well-oiled machine and fit for duty. Because promoting your cells’ natural ability to communicate helps your body (and skin) look good and feel great.

Your Skin, Your Choice

Nutritional skincare—and supporting your overall health—starts with your choices. When selecting nutritional supplements and shopping for food, look for items that provide a wide range of vitamins (especially C and E), minerals, omega-3s, and healthy proteins.

And think about what you can do to support healthy cellular communication. That include consuming foods and supplements that have plenty of antioxidant activity, are good sources of essential vitamins and minerals, and contain plenty of phytonutrients.

What you choose not to eat is also important. Limiting sugar and refined carbs can be helpful for your skin. So, next time you reach for a snack, think about how it might feed into the beauty of your skin.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.nature.com/articles/35016151
http://ajcn.nutrition.org/content/77/2/348.short
http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
http://lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid#food-sources
http://onlinelibrary.wiley.com/doi/10.1111/j.1473-2165.2006.00277.x/abstract
https://www.theguardian.com/fashion/2017/jun/01/lights-off-is-the-glare-from-your-computer-really-ageing-your-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
http://www.doctoroz.com/article/5-ingredients-look-your-skincare-products
https://www.livestrong.com/article/155430-contraindications-for-glucosamine/
https://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334
https://www.ncbi.nlm.nih.gov/books/NBK21582/
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein

  • These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
stress affects your weight

stress affects your weight

Your work meeting ran late. Your car wouldn’t start immediately. You’ve hit every red light on the drive home. You realize you have no groceries at the same time hunger hits.

Surely, you’ve experienced a night like this and didn’t handle it gracefully. That’s because when you are experiencing stress—no matter how insignificant—the demands on your mind and body have exceeded the resources you have to cope with them. It’s hard to deal with each stressor when you’re standing at the crossroads of eight different frustrating scenarios.

Some nights like this might be unavoidable. But it’s important to learn about the long-term, negative impacts of stress so you can keep yourself healthy, well, and whole.

A common concern with ill-managed stress is an impact on the ability to maintain a healthy weight. There are a lot of factors that explain how stress affects weight. Your body’s response to stress—the hormones it releases—can impact fat storage. Stress can cause shifts in your microbiome. And, on top of that, the stress eating—turning to comforting, unhealthy foods—used to cope can compound the issues.

Below, you’ll get in-depth explanations of these bodily responses and the vicious stress cycle. But before you explore the impact, let’s discuss the different types of stress and your body’s response to it.

Types of Stress

Short-term stress happens quickly, over a short duration of time. It could be bad traffic or a long line at the store when you’re in a hurry. A short-term stressor might be small, but it’s something you’re able to handle without much difficulty.

Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years.

Your body handles these stressors differently. From chemical pathways to behavioral changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.

The Short-Term Stress Response

Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not.

Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode. And your adrenal glands secrete the hormones epinephrine and norepinephrine.

These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.

The Long-Term Stress Response

Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone.

Cortisol’s presence doesn’t wreak havoc on the body. The strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase.

High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.

The Vicious Cycle of Stress & Weight Gain

The sequence of events above may not seem that harmful on the surface. However, if cortisol continues to course through your system for days, weeks—even months—on end, a vicious cycle is born. Elevated cortisol leads to increased insulin levels, which leads to lower blood sugar, and finally sugar cravings.

It’s not surprising that if you experience stress without relief, you might reach for “comfort foods” to sustain you. These foods are aptly named. They often supply a lot of energy in the form of refined sugar. They’re rich in fat to boot. And your brain experiences a calming effect from these foods.

In a way, comfort foods provide a short respite from the stress response. But this positively reinforces the frequent consumption of comfort foods. When you experience this relief, it’s likely you’ll reach for a similar food the next time you’re stressed and hungry. If the cycle continues long-term, there are implications for weight gain.

But there’s more to it than the cycle of stress eating. Cortisol activates lipoprotein lipase (LPL), an enzyme responsible for depositing and storing fat. A group of researchers found a correlation between high cortisol levels and central fat accumulation (distribution of fat around the midsection).

The group studied women at rest and subjected them to stress tests. Measurements of participant cortisol levels and psychological responses were taken after each rest or testing session. The researchers found that these correlations back up the existing hypothesis that long-term stress and “stress reactivity” can lead to greater central fat accumulation.

The Impact of Stress on Your Microbiome

A recent study in mice reiterated that stress has physical implications too, not just psychological ones. The researchers took a group of mice and fed half of the male and female mice a high-fat diet and then exposed the entire group to mild stress for a prolonged period of time.

The most notable finding was in the group of female mice not on the high-fat diet. After the stress period, their gut microbiota had changed. Though they were not eating a high-fat diet, their microbiome told a different story. Over time, the bacteria in their gut shifted to resemble that of the mice fed a high-fat diet.

Though this study was conducted in mice, the lessons and implications are clear. First, the biological effects of stress are far-reaching. It affects how you feel emotionally. But stress also changes the body physiologically. Second, the conclusion also implies that eating well alone is not enough to keep your body as healthy as it could be. While diet is important, so is your response to stress.

Tips for Managing Versus Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.

Creating a stress-management plan doesn’t have to be stressful—it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.

  • Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
  • Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
  • Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
  • Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and bon-bons. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
  • Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Bridgewater LC, et al. Gender-based differences in host behavior and gut microbiota composition in response to high fat diet and stress in a mouse model. Nature Scientific Reports. 2017; 7(1):10776.

Epel ES, et al. Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. 2000;(62):623-32.

Maglione-Garves, CA et al. Cortisol Connection: Tips on Managing Stress and Weight. ACSM’S Health & Fitness Journal. 2005; 9(5):20-23.

Montes M and Kravitz L. Unraveling the Stress-Eating-Obesity Knot: Exercise can significantly mitigate the effects of stress and weight gain. IDEA Fitness Journal. 2011; 8(2):44-50.

https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

http://www.apa.org/helpcenter/manage-stress.aspx

https://www.sciencedaily.com/releases/2017/10/171016142449.htm

colorful eating

colorful eating

Variety is the spice of life, and it’s time your plate matched this proverb. It’s likely your meals could use a makeover by practicing colorful eating.

Surveys show that a troubling majority of adults still don’t eat enough fruits and vegetables. In fact, as of 2013, 76 percent and 87 percent of adults did not consume the recommended daily intake of fruits and vegetables, respectively. That means most adults are missing out on the benefits of a plant-rich diet.

Diversifying your diet with colorful eating is worth it—for your palate and your health. Fruits and vegetables add more than splashes of vibrant color to your diet.

Each color represents different phytonutrients, or plant-derived micronutrients, that can support many systems in your body. So, colorful eating means helping to maintain your cardiovascular and immune system, your eyes, your brain, and healthy cellular communication.

The first step in reversing this deficit is to visually assess the colors on your plate. Ask if your meal looks monochromatic—all one color, like whites or browns. If it is, liven things up by adding in vibrant sides of in-season fruits and vegetables.

Adding color to your diet doesn’t need to be overwhelming. Since each color represents different types of beneficial compounds, any color will do. Below, your options are broken down by the colors of the rainbow. The sections will tell you more about what each color can offer. Lastly, you’ll have shopping suggestions to diversify the produce in your grocery cart and make colorful eating easier.

Red is for More than Roses

colorful eating

Red fruits and vegetables often contain beneficial compounds like carotenoids and flavonoids. These naturally-occurring compounds offer a range of health benefits when consumed regularly.

Carotenoids are a group of pigments synthesized by plants. Commonly found carotenoids include beta-carotene, luteinzeaxanthin, and lycopene. Many of these act as antioxidants in the body, helping to neutralize free radicals. This activity can help protect your cells and support your health.

Additionally, these carotenoids play an important role in good vision. Beta-carotene, for example, is also known as provitamin A. This means that the body converts dietary beta-carotene into vitamin A, or retinol. In the retinol form, it’s a necessary component of a chemical reaction—occurring in the retina—that ultimately helps with low-light and color vision.

Lycopene also deserves a closer look. When regularly eaten, lycopene has been associated with increased levels of antioxidant enzymes and reduction of oxidative stress. Furthermore, observational studies have shown promising data about a link between dietary lycopene and the maintenance of overall health.

To boost levels of lycopene in your diet, reach for tomatoes—fresh or canned. Get creative with how you incorporate colorful eating into your meals. This will keep you from getting bored. Some ideas include: caprese salad, tomato soup, and pasta with marinara sauce.

But there’s more to the color red than just lycopene. Red-hued foods contain vitamin C and phytonutrients, like flavonoids—which also act as antioxidants.

These phytonutrients aren’t restricted to food alone—they can also be found in beverages. So, if you enjoy the occasional glass of red wine, do so guilt-free! Red wine packs a punch when it comes to flavonoids and similar compounds—especially resveratrol.

What to buy: Consider spicing up your shopping list with a variety of red foods.

  • Vegetables: beets, red cabbage, radishes
  • Fruits: tomatoes, red grapes, strawberries, pomegranates, red bell peppers
  • Beverages: red wine, tea

Orange & Yellow—The Bright Side of Fruits & Veggies

colorful eating

Fruits and vegetables that are orange or yellow also provide carotenoids. The most common one found in orange and yellow plants is beta-carotene.

As mentioned above, one possible fate of beta-carotene is its conversion to vitamin A upon ingestion. However, when beta-carotene is not converted, the body uses it as an antioxidant.

Orange and yellow plants also offer essential vitamins and minerals—vitamin C, folic acid, and potassium. For example, citrus provides large amounts of vitamin C, an antioxidant and essential nutrient.

What to buy: Add the following to your grocery list to brighten each meal.

  • Vegetables: golden beets, sweet potatoes, corn, turmeric
  • Fruits: lemon, orange, tangerine, grapefruit, pineapple, cantaloupe, papaya

Going Green

colorful eating

Since you were a kid, you’ve probably heard something along the lines of “Eat your greens.” It doesn’t sound very exciting. But when you look at what these greens are packing, you might find them more enticing.

Green plants provide a wealth of carotenoids and essential nutrients in the form of vitamins A and K, and potassium. Leafy greens also offer a healthy dose of calcium. If that list doesn’t impress you, consider the fact that many green veggies are sources of glucosinolate. This compound is a precursor to isothiocyanates.

These are the compounds that give some vegetables a slightly sour, bitter, or “skunky” taste. But you should learn to love the flavor because of all their health benefits. They play a role in cell signaling, support your detoxification pathways, aid in the production of glutathione and have antioxidant activity.

You can get your fill by consuming cruciferous plants, or vegetables within the Brassica family. Broccoli, cabbage, cauliflower, and kale are some of your options. If you want the most bang for your buck, one group of researchers has shown that mustard greens and cabbage are particularly high in these beneficial compounds.

Also consider chowing down on spinach, kale, turnip greens, or collards if you want your plate to go green.

What to buy: Pick up a variety of these greens the next time you’re at the market.

  • Veggies: broccoli, bok choy, arugula, kale, Brussels sprouts, zucchini, asparagus, herbs
  • Fruit: apples, pears, green grapes, kiwi, honeydew melon, limes

These Blues (and Purples) Won’t Get You Down

colorful eating

Plants that are purple and blue in hue are rich in anthocyanin pigments. Anthocyanins are yet another group of flavonoids. These micronutrients act as antioxidants, primarily helping to protect cells and tissues from oxidative damage.

A group of researchers analyzed 15 fruits and seven vegetables to determine the content of these beneficial pigments in each. Of the blue and purple foods, the following had the highest concentration of anthocyanins: wild blueberry, elderberry, black raspberry, and eggplant.

What to buy: Next time you’re in the grocery store, add some of the following to your shopping basket.

  • Veggies: purple potatoes, purple cabbage, purple cauliflower
  • Fruits: prunes, figs, plums, grapes, eggplant, purple- or blue-colored berries

Color Outside the Lines with Colorful Eating

Understandably, it can be difficult to incorporate these items into meals for picky eaters or those pressed for time. However, you can employ some tricks to increase the amount of colorful eating you’re doing. And here’s a secret: they’ll taste good too!

  • Add mild-tasting greens, like spinach, into smoothies. If you’re averse to vegetables in a smoothie, offset the flavor with something sweet, like strawberries. Try milk and banana for creaminess, your greens, and frozen strawberries to keep it cool and thick. Blend and you’ll be well on your way to the recommended daily five cups of fruits and vegetables in one on-the-go meal.
  • Try a slightly healthier version of mashed potatoes by substituting one-third of them for steamed root vegetables, like carrots and turnips. Even cauliflower can serve as a substitute. Mash the mixture together with salt and a small amount of butter or a healthier alternative—like olive or avocado oil. This alternative will still be the creamy, starchy dish you know and love, but with more phytonutrients in the mix and a dash of fiber to boot. And limiting potato intake has been shown to be a good move for your weight.
  • Opt for a health-conscious dessert by subbing chilled coconut milk and your favorite berries for ice cream. Your sweet tooth will be satisfied and you’ll get a big dose antioxidants and flavonoids, too.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Aschoff AK, et al. In vitro bioaccessibility of carotenoids, flavonoids, and vitamin C from differently processed oranges and orange juices Citrus sinensis (L.) Osbeck. J Agric Food Chem. 2015, 63 (2): 578–587.

Bohm V. Lycopene and heart health. Mol Nutr Food Res. 2012, 56 (2): 296-303.

https://www.choosemyplate.gov/

Lila MA. Anthocyanins and Human Health: An In Vitro Investigative Approach. Journal of Biomedicine and Biotechnology. 2004, 2004 (5): 306-313.

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids#introduction

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#metabolism-bioavailability

Moore LV, Thompson FE. Adults Meeting Fruit and Vegetable Intake Recommendations – United States, 2013. MMWR Morb Mortal Wkly Rep. 2015;64(26):709-13.

Recommendations – United States, 2013. MMWR Morb Mortal Wkly Rep. 2015 Jul; 64 (26): 709-13.

Tang L, et al. Total isothiocyanate yield from raw cruciferous vegetables commonly consumed in the United States. J Funct Foods. 2014, 5 (4): 1996-2001.

Wu X, et al. Concentrations of Anthocyanins in Common Foods in the United States and Estimation of Normal Consumption. J. Agric. Food Chem. 2006, 54, 4069−4075.

lymphatic system

lymphatic system

Here’s a riddle for you: I’m small, but I’m everywhere. I circulate, but I’m not the circulatory system. I’m not a nobody (or an antibody), and I’m certainly not immune to playing defense against invaders. If you think I don’t filter, you gotta be kidney-ing me. What am I? … The lymphatic system.

The headline might have given away the answer. But the collection of lymph nodes, tissues, and vessels is kind of a riddle. It runs parallel or works with many systems in your body—immune system, circulatory system, lymphoid system, and your large detoxification organs. And it’s so important, you’d think it would garner more attention.

This unsung hero of the body absorbs and transports large molecules (including protein and cellular debris) too large to be collected by veins and capillaries. This lymph fluid is then transported to lymph nodes that act as “filtering stations” in the body. In other words, the lymph system drains all of the waste materials that are produced by every cell within the body. Think of it this way, the lymphatic system is like an automatic flushing toilet. Without it, there would be too much waste within the body to process.

In the lymph nodes, white blood cells from the body’s natural defense system, called lymphocytes, help fight bacteria and viruses. There are two major types of white blood cells (WBCs or lymphocytes), namely, T-Lymphocytes and B-Lymphocytes, which are also termed as T-Cells and B-Cells, respectively.

Journey to the Center of the Neck

The fluid that runs through your lymphatic system is called lymph—makes sense, right? This colorless liquid is moved through the body in its own vessels. The lymph makes a one-way journey from the interstitial spaces in your body to the subclavian veins at the base of your neck.

Unlike the blood circulatory system, your lymphatic system lacks a pumping organ for the movement of lymph through its network of channels. The smooth, upward movement of lymph is assisted by the pressure created by the muscle and joint movement and the heartbeat. (And, as a bonus, a properly conducted massage is known to help improve lymphatic flow. So, if you need another excuse to get a massage, now you have one.)

As the fluid moves upward toward the neck, the lymph passes through lymph nodes. These sanitation stations filter the lymph to remove debris. If potential pathogens are present, they’re sequestered in the lymph nodes until immune cells come to kill them off.

Once it gets a thorough rinsing, the cleansed lymph continues to travel in only one direction—upward toward the neck. When it’s completed the journey to the neck, cleansed lymph flows into the subclavian veins on either side of the neck. Finally, it’s mixed with blood and taken to the heart where it’s pumped through the circulatory system.

Where to Find Your Lymphatic System

Everywhere. Your lymphatic system is all over your body. Most people have between 500 and 700 lymph nodes scattered throughout their body.

The lymphatic system network is situated in several areas of the body with a specific drainage pathway for each area. You’ll find the largest number of nodes in your groin, neck, and underarms.

Your lymph nodes come in two categories depending on location—superficial and deep.

Superficial Lymph Nodes Include:

  • Axillary: Located under each arm, these nodes receive fluid from the arm, chest, back, and breast tissue.
  • Inguinal: Located at the bend of the hip, these nodes receive fluid from the leg, lower abdomen, gluteal region, and external genitals.

Deep Lymph Nodes Include:

  • Supraclavicular: Located at the neck just above the collar bones, this important node group receives fluid from the head and shoulders. That’s why, in the case of illness, the treatment of these lymph nodes precedes all other treatment.
  • Deep Abdominal/Pelvic Nodes: The abdomen is richly invested in lymph nodes—they surround the organs and intestines. These nodes also receive fluid from the superficial inguinal area as well. Congestion in this area alone can cause swelling in the lower extremities, abdomen, and genitalia.

Lymphatic tissue is also found in other areas of the body, including the tonsils, spleen, intestinal wall, and bone marrow.

Immunity, the Lymphatic System, and the Gut

A large percentage of the body’s lymph tissue is associated with the gut and surrounds intestinal organs. This is partly due to the fact that the digestive tract is the main path of entry for unhealthy or offensive substances such as bacteria, allergens, heavy metals, fungi, and other contaminants.

Several aspects of the digestive system – enzymes, acids, and intestinal flora – attempt to neutralize the pathogens that invade our body. But, those that make it through are taken up and acted upon by the gut-associated lymphatic tissues (GALT).

GALT receives information from the microenvironment of the intestines in the form of which pathogenic agents get through. It then decides which of these deserve an allergic response, calling the immune and endocrine systems into action.

In general, healthy GALT function inhibits allergic responses and decreases food sensitivity. But this is complicated and often relies on the current state of an individual’s health status. It’s accurate to say that the healthier your gut-associated lymph tissue, the less sensitive you are likely to be to food-borne bacteria and chemicals. If the digestive tract is functioning poorly due to constipation, diarrhea, or other GI disorders, or even from something such as food sensitivities or stress, the flow of lymph fluid can be diminished.

Supporting Your Lymphatic System

The lymphatic system works constantly to keep you healthy and clean. Here are some lifestyle steps you can take to support the health of your lymphatic system:

  • Eat a healthy diet. Reduce your body’s toxic burden by limiting processed food, emphasizing whole foods—with plenty of fruits, vegetables, and whole grains. The less waste and toxins your lymph has to deal with, the more efficiently it will flow.
  • Drink plenty of clean water. Avoid being dehydrated. Your body needs hydration to keep the fluids running.
  • Practice deep breathing. Breathing deeply from the diaphragm—not shallowly from the chest, and through the nose rather than the mouth—is a good way to move lymph fluid through your body.
  • Stay active. Because lymph fluid moves slowly without aid of its own pump, inactivity can seriously restrict its flow. Muscular contraction through exercise and deep breathing is the primary means by which our lymph circulates. Moderate exercise such as walking, stretching, jumping on a rebounder, or yoga works. But anything active that you enjoy and do consistently is a good way to keep your lymph system pumping.
healthy breakfast

healthy breakfast

After a good night’s rest, you’re recharged and ready to take on a new day. It’s important to fuel your body with the energy it needs to get work done. Eating a healthy breakfast is your best bet and sets you up for your entire day ahead.

Even if you aren’t hungry in the morning, it’s a good idea to eat a healthy breakfast. And it can come in many shapes and sizes. But there are a few things you can do to maximize your morning meal.

Amp up the Protein

Protein is an important component of a healthy diet. Many scientific studies have shown that consuming a high-protein breakfast reduces the urge to snack on high-fat and high-sugar treats. Eggs, yogurt, and lean meats provide the fuel your body needs to make it through the day. These foods are rich in protein and provide long-lasting energy.

Your muscles also need protein to stay in shape. Your recommended amount of protein per day depends on your weight. It’s 0.8 grams per kilogram of weight (or 0.36 grams per pound). To find your number, multiply your weight in kilograms by 0.8 or your weight in pounds by 0.36. For example, if you’re 70 kilograms (155 pounds), you need to get at least 56 grams of protein each day to supply energy and maintain muscle mass. Divide your daily protein requirement by your number of meals to find how much protein you need for breakfast.

Plugging protein into your healthy breakfast can help throughout the day. You can fight your snack cravings and maintain your muscles by starting each day with a protein-packed breakfast.

Choose Low-Glycemic Options

The glycemic index is a measure of how quickly your body absorbs sugar. Sugar, or carbohydrates, are an important and essential part of a healthy diet. But you have to be deliberate in the carbohydrates you chose.

When you opt for high-glycemic options, your blood sugar quickly spikes. This isn’t healthy and your body knows it. As a response, it dumps a lot of hormones into our blood stream (the major one of course is insulin) to coax your cells to absorb it—quickly.

As a result, even more quickly than your blood sugar rises, it comes crashing down. This can result in low blood sugar (also an unhealthy circumstance). When this happens, you can feel tired and lose focus. The response is your brain telling you to eat something—and anything—quickly. As a result, you reach for the closest thing (snack), which tends to be an unhealthy option.

To break this high-glycemic rollercoaster ride, choose carbohydrates that are absorbed more slowly to keep your blood-sugar levels low. This will also help you keep feeling full for longer and will provide a longer-term source of energy for your body (and brain) to use. And because your blood sugar won’t come crashing down, you get hungry slowly and this gives you time to make healthy food choices for your upcoming meals.

It has also been shown that people who eat breakfast—and especially low-glycemic breakfasts—tend to eat fewer calories through the day.

Choose Whole Grains for a Healthy Breakfast

Now that you have the protein taken care of, let’s help you chose the healthy carbohydrates in your breakfast. Here you want to focus on fiber. That’s because it aids in digestion and keeps you feeling full after a meal.

Whole grains have higher fiber content than their refined counterparts and are better for you. By choosing whole grains, your body can help maintain steady blood sugar and avoid sudden spikes or drops. Whole grain foods help maintain healthy cholesterol already in the normal range and support heart health.

Phytonutrients (nutrients derived from plants) are also abundant in whole grains. They’re important because your body can’t make these essential compounds. Eating whole-wheat toast, or whole-grain cereals can increase the fiber and phytonutrients in your diet and will help you stay full throughout the day.

Skip the Juice, Go with Fruit

Fruit juice is a tempting choice when preparing breakfast. Unfortunately, these drinks are high in sugar, low in fiber, and associated with negative health effects.

So, juices aren’t the best choice for a healthy breakfast. Going with whole fruit is more nutritious. Whole fruit can satisfy a craving for sweets and has the added benefit of fiber, which helps support healthy digestion.

Some of the best fruits to eat at breakfast are berries, grapefruit, and bananas. Berries are loaded with antioxidants and help maintain cellular vitality. Grapefruit is full of fiber and can fill you up faster than pastries and sweet drinks. Bananas are packed with potassium, vitamin C, and other vitamins and minerals. These micronutrients help maintain a healthy body and sustain you throughout the day. And bananas are easy to grab and take with you when you’re in a hurry.

Be Smart About Your Fat Selection

Fat isn’t a bad word. It’s one of the essential macronutrients and provides a great source of sustained energy. Fat can even help you feel full longer. But you have to be selective about the type of fat you choose and be careful about the extra calories they add.

That’s because not all fats are created equal. Trans fats—like margarine—should be avoided altogether. For other fats, you should first consider the source.

An avocado and a pork sausage patty both contain fat. But it’s pretty easy to guess which one is better for your body. As a general rule, fats that come from plants are usually healthier and fats that come from animals are usually less healthy.

So, don’t skip the fat. Just be smart about your selection.

What You Drink Matters

When you find yourself in need of a morning beverage, look to water, coffee, and tea instead of caffeinated soda, juice, or energy drinks—even so-called “diet” options. These sugary beverages can spike blood sugar, dehydrate your body over the course of the day, and in the case of diet beverages, even trigger you to snack more.

Water provides lasting hydration and helps your body function optimally. Tea and coffee are natural sources of energy boosting caffeine and have been shown to activate the areas of the brain that keep you alert and focused. Green, white, black, and herbal teas are also valuable sources of phytonutrients and antioxidants. These compounds are important for supporting healthy cell and immune function.

Pair Your Favorite Healthy Breakfast with Nutritional Supplements

Even when you try to eat right, your nutrient supply can fall short of your daily needs. Multivitamins are quick, easy ways to ensure your body has all the vitamins and minerals it needs to keep your engine running smoothly.

Nutritional supplementation, as recommended by your healthcare provider, helps close the gap between what your body needs and what your diet provides. Supplements can optimize the efficiency of your cellular communication, help support your immune system, and help you turn the macronutrients you just ate (protein, carbohydrates, and fats) into the energy your body needs for the day.

Start your day with a healthy breakfast and a multivitamin to put your body in the best position for success.

Easy Ways to Make Better Breakfast Choices

Eating a healthy breakfast doesn’t have to be difficult. Small changes and substitutions to your current breakfast routine could be enough to improve your morning nutrition.

Here are some simple ways to have a better breakfast today:

  • Substitute white bread with a whole-grain alternative.
  • Try to avoid most cold cereals. Even what looks to be the healthiest choice tends to be high glycemic.
  • Drink tea or other healthy beverages instead of juice. If you need to sweeten, use natural sweeteners like stevia or agave nectar.
  • In a hurry? Make sure your on-the-go breakfast includes a fruit/vegetable, protein, a smart fat, and whole grains. A piece of fruit, hard-boiled egg, and whole-wheat bagel will fill you up, fuel your busy day, and help you make smart eating choices later on. Or alternatively, a low-glycemic meal replacement shake can be quick, healthy, on-the-go option.
  • Take a multivitamin at breakfast each day. After you make it a habit, taking your vitamins will be easy to remember.

Put Your Healthy Breakfast Knowledge to the Test

You’ve read all about what makes a healthy breakfast. Now see how much you learned. This nine-question quiz was cooked up so you can see if you’re a healthy breakfast master.

See how your breakfast-building skills stack up. Take the quiz and share it with your friends.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.hsph.harvard.edu/nutritionsource/whole-grains/

https://www.huffingtonpost.com/2013/03/28/protein-breakfast-prevent-snacking_n_2971476.html

https://www.huffingtonpost.com/2013/05/15/healthiest-foods-breakfast-superfoods_n_3275476.html?slideshow=true#gallery/297224/6

https://www.ncbi.nlm.nih.gov/pubmed/17514538

https://www.nature.com/articles/ejcn2010247

fruits vs vegetables