Omega 3 is Vital to Your Health

In my most recent post, I discussed the preventative power of the Omega-3 fats found in fish oils in treating high cholesterol and heart disease. However, Omega-3 is beneficial to the human body in many other ways as well.

Recent studies suggest that children with Omega-3 deficiency are substantially more prone to having learning disorders, and they are also more likely to display signs of hyperactivity and behavioral problems.

Research has also indicated that low Omega-3 intake may also be connected to the following health conditions:

• Depression
• Weight Gain
• Violent Tendencies
• Heart Disease
• Allergies
• Cancer
• Eczema
• Inflammatory Diseases
• Diabetes
• Arthritis
  Dyslexia
• Loss of Memory
  

There have been over 2,000 studies documenting the correlation between Omega-3 insufficiency and the wide range of health problems mentioned above.

One of the reasons that Americans are so at risk for many chronic diseases may be because our diets are almost completely deprived of Omega-3 fatty acids. An estimated 60% of Americans have an Omega-3 deficiency. Furthermore, it is estimated that about 20% of Americans have such a significant lack of Omega-3 that it is incapable of being detected in their bloodstream.

Obviously, our bodies need fat, but instead of consuming the fats that are necessary to keep our system running properly, like Omega-3, we fill up on man-made fats. Most Americans today eat an exorbitant amount of saturated fat and trans-fats, in addition to vegetable oils that are high in Omega-6 fatty acids. All of this inhibits the body’s ability to utilize its "good fats," like Omega-3, and results in what researchers have described as fatty acid imbalance.

Fatty acid imbalance is particularly problematic in its tendency to impact learning capabilities. One of the problems with consuming high levels of man-made fats instead of essential Omega-3 fatty acids is that the body uses the man-made fats as a replacement. DHA is one particular Omega-3 that is imperative to the proper functioning of our neural networks. When the brain attempts to replace DHA with an alternative kind of man-made fat, it slows down the body’s ability to process incoming stimuli and consequently impacts memory and learning.

The following are additional signs and symptoms of an improper balance of Omega-3 fatty acids:

• Dry skin
• Dandruff and/or dry hair
  Eczema
• Irritability
• Fatigue
• Lowered immune system, which can be detected by frequent infections and/or delayed healings from wounds and sickness
• Hyperactivity
• Dry eyes
• The need for frequent urination
• Allergies
  Soft or brittle nails
• Attention Deficit
• Learning disabilities
• Cracked skin on sensitive areas like the heels, fingertips and back of arms
  

Because many of the foods we eat contain refined sugars and man-made fats, it is important to be sure that we are consuming an adequate amount of Omega-3 fatty acids to give our brain and our body the proper nourishment it needs.

Some natural sources of Omega-3 fatty acids include green, leafy vegetables, fruits and nuts, fish, and free range chicken and beef. Free range animals are fed diets of grass and green leafy vegetables, which significantly increases their source of Omega-3, as opposed to farm raised animals that are fed lots of grains.

If you are not able to boost your intake of Omega-3 through your diet alone, dietary supplements such as fish oils are an excellent way to naturally prevent an Omega-3 fatty acid deficiency.

Even if you don’t experience any of the symptoms of Omega-3 deficiency listed above, it is best to take preventative action before it is too late. Adjusting your diet and increasing your intake of natural fats, as opposed to those that are man-made, will improve your health and decrease your risk of chronic disease in the future.

Exploring Natural Alternatives to Treating High Cholesterol

With sales approaching nearly $13 billion in 2006, Lipitor, used for lowering cholesterol, is the highest selling drug in the world. Lipitor belongs to a class of cholesterol inhibiting drugs known as statins, and it is highly effective in lowering the body’s level of LDL, or “bad” cholesterol. However, what the pharmaceutical industry fails to tell you is that Lipitor poses a serious threat to your health in the way that it may affect your heart and your immune system.

If you are interested in lowering your cholesterol naturally or preventing yourself from being susceptible to high cholesterol in the future, there are so many natural alternatives to taking a volatile, prescription drug like Lipitor. While Lipitor may be successful in lowering LDL cholesterol, it does not actually cure the fundamental problem that is causing the high cholesterol in the first place. Statin drugs like Lipitor treat the symptoms, but not the disease. They also have been known to depress the immune system, and exhaust levels of Coenzyme Q10, which can cause muscle weakness, fatigue and even heart failure. Lipitor may also increase your risk of atherosclerosis, a disease that results in the chronic inflammation of the arterial walls.

A recent study suggests that fish oils are actually more effective in contributing to high levels of HDL, or “good” cholesterol than Lipitor in insulin-resistant and obese men. In this six-week study, 48 men were given separate and combined dosages of fish oil and Lipitor. When taken together, the Lipitor/fish oil combination proved effective in raising HDL levels. But only the fish oil alone impacted HDL cholesterol by transforming the rates of catabolism, which is the metabolic breakdown of complex molecules into simpler ones, of HDL apolipoproteins. This phenomenon did not occur as a consequence of taking Lipitor alone.

There is significant evidence to suggest that the omega-3 fats in fish oil supplements will impact HDL cholesterol in a much safer and effective way than taking a prescription drug like Lipitor, and it is much more economical as well. A 30 day supply of Lipitor currently runs at about $90, while a 30 day supply of all-natural, chemically free fish oil supplements can be purchased for under $10.

Aside from taking fish oil supplements, there are also other, completely natural ways to normalize cholesterol levels and prevent heart disease. Many people experience high cholesterol due to elevated insulin levels, which can be the result of poor diet and exercise habits. By engaging in regular exercise and restricting your intake of grains and sugars, you will lower your blood pressure and regulate your insulin levels, thus resulting in healthier cholesterol levels.

Although some people are more genetically predisposed to high cholesterol, we each have the power and the resources available to decrease our likelihood of becoming a victim of heart disease. Before turning to a prescription drug, think about the safer alternatives to treating a cholesterol problem.

Top Rated Secrets to a Good Night’s Sleep

Top Rated Secrets to a Good Night’s Sleep

If you are one of the millions of Americans that suffers from sleep related problems, whether it is chronic insomnia, difficulty falling asleep, a tendency to wake up frequently throughout the night, or simply a pervasive sense of feeling exhausted throughout the day, you may want to try one or more of the following techniques to improve the quality and quantity of your rest.

A current favorite insomnia aid is Formula 303. Formula 303 is an all-natural sleep aid that promotes gentle, relaxing sleep without any harmful side effects.

1. Sleep in as dark an environment as possible. Exposure to light while your body is at rest can potentially disturb your pineal gland’s production of melatonin and serotonin, which are important sleep aids, and it may also throw off your circadian rhythm. If you need to get up in the middle of the night to use the bathroom, be advised to use as little light as possible. Turning on a bright light after your body has been at rest may completely terminate your body’s production of melatonin for the remainder of the night which will inhibit your ability to fall back asleep.
2. Go to sleep as early as possible. It is in our nature to sleep with the rise and fall of the sun, which is what nearly all humans did for centuries before electricity was invented. Therefore, going to bed at 3 a.m. and getting 8 hours of sleep is not the same as going to bed at 10 p.m. and getting 8 hours of sleep. Most of our systems recharge predominantly between the hours of 11 p.m. and 1 a.m., which occurs at the same time that our gallbladder is releasing toxins. If you are awake during this process, it can back up your entire system and jeopardize your health as well as your sleep.
3. Use an eye mask. If you aren’t able to sleep in total darkness, wearing an eye mask can block out light and increase your body’s production of melatonin and serotonin, as described above.
4. Try listening to a soothing CD as you fall asleep. Today, there is a large market for this type of sleep aid, and there are a host of relaxing CDs available geared specifically toward this purpose. Whether it is listening to the sounds of a rainforest or the ocean waves, many people find that experiencing the calming sounds of nature helps ease them into a peaceful sleep. Gentle music may also help.
5. Avoid watching television before bed. Contrary to popular belief, having the television on as you lie in bed does not make it easier for your body to relax. The TV’s stimulation will overwhelm your brain and interfere with the proper functioning of your pineal gland, in the same way that bright lights will disrupt your body’s production of melatonin and serotonin.
6. Try reading material that is relaxing. Reading something that contains a lot of action, like a mystery novel, may make it difficult for your body to settle down when you eventually decide to try and fall asleep. You may also unintentionally get in absorbed in something that keeps you preoccupied for hours, therefore preventing you from getting a good night’s rest. Instead, try reading material that will help you to unwind, such as a book that is spiritual or religious in nature.
7. Keep a nightly journal. It is very common for people who have difficulty falling asleep to feel that their mind is racing before bedtime. Putting down your thoughts on paper may help you to detach from the stress of your day, and it may also put your mind in a more relaxing state.
8. Avoid working before bed. Putting your work away at least an hour or two before bedtime will prevent you from lying awake due to anxiety and stress.
9. Refrain from eating before bedtime. Consuming late at night, especially grains and sugars, will raise your blood sugar and make it difficult for your body to relax as it is digesting the food. It also may cause you to wake up in the middle of the night when your blood sugar drops too low, therefore impairing your ability to fall back asleep.
10. Use the bathroom right before bed. This will decrease the likelihood that you’ll have to get up in the middle of the night.
11. Keep your socks on. Your feet are the first area of your body to get cold, as they have the poorest circulation. Studies have shown that keeping your feet comfortable will prevent you from experiencing a disturbed sleep.
12. Sleep in a temperature of 70 degrees F or cooler. Many people keep their bedrooms too warm, which actually inhibits sleep. The best sleeping conditions are a cool (not cold) room with enough covers to remain comfortable.
13. Supplement your sleep with the hormone melatonin. This can be induced orally through a pharmaceutical, which I would advise against, or you can try it naturally, by increasing your exposure to bright light during the day, and avoiding exposure to light when you go to bed. Sleeping in complete darkness is ideal.
14. Eat a snack that is high in protein, as well as a small piece of fruit a few hours before going to bed. High protein foods such as fish, poultry, nuts and eggs contain tryptophan, which can be an effective sleep aid. Consuming the fruit will enable the tryptophan to cross the blood-brain barrier and contribute to your body’s production of melatonin and serotonin.
15. Avoid using drugs whenever possible. There are many prescription and over-the-counter medications that have serious sleep related side effects. Whenever possible, try using natural remedies like the ones suggested on this website to avoid relying upon these types of medications.
16. Reduce your caffeine intake. Many people will experience the effects of caffeine long after they’ve consumed it. If your body is not able to metabolize caffeine efficiently, you may find that an afternoon cup of coffee or tea can impact your sleep even hours later. Also be sure to take note of any medications that you use that contain caffeine, as these will inhibit sleep.
17. Try to maintain a healthy weight. Studies have shown that obesity can increase your risk of sleep apnea, a condition where your body has difficult breathing while you are asleep, which can seriously damage the quality of your rest.
18. Exercise regularly. Studies have shown that exercising for at least 30 minutes a day will improve the quality of your sleep, and make it easier for you to fall asleep at night. However, this should not be done right before bed, as your body needs time to return to its normal state.
19. Stay away from foods that disagree with your system. Certain foods, like dairy and wheat products, can cause gastrointestinal problems and congestion for people who are sensitive to them, therefore causing discomfort while sleeping.
20. Avoid alcohol. Although alcohol is often treated as a nightcap, its effect is short lived. Alcohol interferes with your body’s sleep cycle and when consumed in excess, it may prevent you from entering the stage of REM sleep, which is essential to your health.
21. Enjoy a hot bath or shower before going to bed. If you increase your body temperature before bedtime, as it falls back down it may help your body relax into a state of sleep.
22. Avoid electrical devices. Keeping an alarm clock or cell phone close to your bed will disturb your sleep if it goes off, so it is best to keep electrical devices as far away from your sleep area as possible.
23. Remove any clocks from your line of vision. If you have trouble falling asleep, staring at the time will only increase your anxiety and make it even more difficult for you to achieve a state of rest. It is best to keep the clock as far away from your bed and your mind as possible.
24. Avoid using your bed for non-sleep related activities. Many people tend to engage in other activities, such as watching TV or using the computer, while they are in bed. Doing this may cause you to dissociate your bed from the notion of sleep, and therefore make it difficult for you when it is actually time to go to bed.
25. If you are premenopausal or menopausal, consult a physician. Sleep problems caused by hormonal changes may create more severe, long term problems if not addressed. Try a natural menopausal formula to help with menopause symptoms.
    
26. Try to go to bed and wake up at the same time everyday. Establishing a sleep rhythm will make it easier for your body to relax at night and get up in the morning.
27. Create a bedtime routine that works for you. Find something that relaxes you, and try to engage in it every night before going to sleep. This could mean a hot bath, aromatherapy, meditation, or maybe a massage from your partner. If it works, repeat it each night and see if it helps you to achieve a more peaceful sleep.