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Posts Tagged "omega 3"

Tips to Lower Your Blood Pressure

As this month is National Heart Month, the following tips can help to lower or maintain a healthy blood pressure. A normal blood pressure reading is 120/80mmhg. High blood pressure is generally defined as having a diastolic pressure over 85mmhg and a systolic over 140mmhg. So read on to learn more about how to lower your blood pressure… The first change that you can make is to cut down on salt. You should not totally cut out salt from your diet, as the body requires salt for healthy function. Salt contains sodium, which encourages the body to hold onto water, which in turn puts more work on the heart and leads to increased blood pressure. Fibre is important in your diet, as it helps to flush out the extra LDL (bad) cholesterol. Foods high in fibre are: whole grains, porridge, fruits, vegetables, nuts, seeds and lentils. Foods such as garlic, ginger and broccoli are all known to be beneficial for the heart and help to keep the arteries healthy. The best way to start exercising is to incorporate walking to your daily schedule. You can start by walking for 15minutes and gradually increase this. This will help you to lose weight and therefore reduce the work load on your heart, which will result in lowering your blood pressure. Omega 3 essential fatty acids are very important for lowering LDL cholesterol and they have an anti-inflammatory effect in the arteries. You can obtain these essential oils from flax seed or fish oil supplements. Magnesium helps to relax muscles and research has shown arteries are considerably narrower in people who are deficient in this mineral. A dose of between 400-1000mg a day has been shown to lower blood pressure. Co-enzyme Q10 is a supplement that helps to strengthen the heart and improve its function. L-Arginine has shown promise in reducing blood pressure. A study published in Alternative Medicine Review has found that in a small trial consisting of 29 patients, the results found that two thirds of the patients had a significant reduction in both diastolic and systolic blood pressure readings. These results are very promising but further larger trials are required. L-Arginine is an amino acid that is found in dark...

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Can we lower cholesterol levels naturally?

This week is National Cholesterol Week. Cholesterol levels seem to be always on the rise, and the number of prescriptions written for statin medications reflects this increase. Cholesterol has become a common term now, with many people limiting the amount of cholesterol they consume in their diet. So can we lower cholesterol levels naturally? There are a number of factors to look at regarding lowering cholesterol levels naturally. The first is diet. A diet high in saturated fats and processed foods is a big cause of raised cholesterol. Foods that are high in omega 3 fatty acids should be included in the diet. Examples are salmon, almonds, walnuts, flax seeds and mackerel. Try and increase the amount of fibre in your diet, as this lowers the amount of cholesterol in the body. Foods such as brown rice, whole grain cereals, vegetables and fruits are good sources of fibre. You should reduce the amount of saturated fat and cholesterol in your diet. Saturated fats are can be found in animal sources, butter and coconut oil. Hydrogenated fats (trans fatty acids) should be avoided as these can clog up the arteries. These fats are found in margarines, biscuits, cakes, refined carbohydrates and processed foods. Trans fatty acids increase levels of LDL (bad cholesterol) and decrease levels of HLD (good cholesterol). Reducing alcohol consumption and quitting smoking are the two most important factors in reducing cholesterol levels. Regular exercise is a good way to keep cholesterol levels in check. This should be done in conjunction with a healthy diet. There are also a few supplements that can be taken to reduce cholesterol levels: Fish Oils and Flax seed (linseed) supplements provide an excellent source of omega 3 essential fatty acids, which have been shown to reduce triglyceride and cholesterol levels. The recommended dose is 2 to 3 grams a day, but this can be reduced if taken alongside a diet rich in omega 3 oils. Garlic can help to lower cholesterol levels. The garlic cloves can be eaten raw or cooked to achieve the cholesterol lowering benefits. Many health companies produce garlic supplements specifically marketed at improving heart function and lowering cholesterol levels. Research has found that garlic increases the HDL/LDL ratio. The active component...

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Pineapple Coriander Cleansing Detox Smoothie

Pineapple Coriander Cleansing Detox Smoothie

Today’s healthy detox smoothie is geared towards supporting your immune system, reducing inflammation, and help the body in the detox process. 1 Cup of Fresh or Frozen Pineapple 1 Handful of Coriander 1 Celery stalk 1 Cup of Water 1 tbsp Flax / Linseeds 1 tsp. Spirulina (optional) 1. Pineapples contain the digestive enzyme bromelain, which has anti-inflammatory action, and also helps the digestive process. Pineapples also contain high levels of manganese, which is important for breaking down proteins and carbohydrates and building strong bones. 2. Coriander is a heavy metal chelator, meaning it will help to draw heavy metals out of the body. This herb also helps the digestive process by supporting peristalsis and preventing bloating. 3. Celery contains potassium, which is important for the pumping of the heart. 4. Flax seeds contain omega 3 fatty acids, which can help to fight pain and inflammation in the body. 5. Spirulina contains all essential amino acids, and is a complete protein. This immune system boosting, detox smoothie recipe is really good for you and also tastes...

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Green Apple & Ginger Healthy Smoothie Recipe

Green Apple & Ginger Healthy Smoothie Recipe

For this nutricious healthy smoothie recipe you will need the following ingredients: 1 Apple, Cored 1 Handful of Spinach 1 Celery stalk 1 tbsp. Flax Seeds 1 inch piece of Ginger 1 Cup Water or Coconut Water Blend all ingredients together to enjoy your healthy smoothie. Health advangtages of this smoothie… 1. Apple skin contains a compound called quercetin, which can help reduce seasonal allergy symptoms. 2. Spinach is a good source or iron, and it is enhanced when taken with vitamin C. 3. Celery is full of natural sodium, which can help balance the fluids in the body. 4. Flax seed or linseeds are an excellent source of omega 3 essential fatty acids. These seeds have multiple benefits such as improving circulation, reducing inflammation and boost the immune system. 5. Ginger can help ease sea sickness, and also gives the immune system a...

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Natural Health Supplements for ADHD

Natural Health Supplements for ADHD

ADHD (attention deficit hyperactivity disorder) is a behavioural disorder that is characterised by symptoms such as hyperactivity, a short attention span, restlessness, being easily distracted, constant fidgeting and impulsiveness. These symptoms can also lead to sleep problems and learning difficulties. ADHD is normally diagnosed between the ages of 3 to 7 years. The symptoms may start at an early age, but they become more noticeable when a child starts school or nursery. It is a fairly common complaint in the UK, affecting 3 to 9% of school children and young people. The conventional management of ADHD is to prescribe strong medications such as Methylphenidate and Dexamfetamine, which stimulate the CNS (central nervous system). This will result in altering the balance of the neurotransmitters in the brain and could possibly lead to health problems in later life. The long term side effects of these drugs are not yet known, but these medicines are usually given long term. This is by no means a permanent solution to this condition, but just a means to keep the child in a “calm state”. These medications have a number of side effects such as sleep disturbances, depression, confusion, gastro-intestinal symptoms and growth retardation. These medicines are also addictive and children can become dependent on them. ADHD requires a full consultation with a qualified complementary health practitioner, but there are some very effective natural supplements that can have very dramatic results. These supplements can be taken by young children and extremely safe. Current research is highlighting that deficiencies in certain essential fatty acids can contribute to behavioural disorders such as ADHD. Omega 3 contains two essential nutrients, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  Whilst they are both important for health, DHA is more important for concentration as this essential nutrient is predominantly found in the brain. Low levels of DHA have been linked with behavioural and learning and learning problems in children. Recent studies have highlighted that EPA is very effective in reducing problems with attention and perception that are associated with ADHD. This shows that both DHA and EPA are very important for the health of the brain. Flax seed oil is a rich source of Omega 3, 6 and 9 essential fatty...

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Natural Health Supplements for ADHD

ADHD (attention deficit hyperactivity disorder) is a behavioural disorder that is characterised by symptoms such as hyperactivity, a short attention span, restlessness, being easily distracted, constant fidgeting and impulsiveness. These symptoms can also lead to sleep problems and learning difficulties. ADHD is normally diagnosed between the ages of 3 to 7 years. The symptoms may start at an early age, but they become more noticeable when a child starts school or nursery. It is a fairly common complaint in the UK, affecting 3 to 9% of school children and young people. The conventional management of ADHD is to prescribe strong medications such as Methylphenidate and Dexamfetamine, which stimulate the CNS (central nervous system). This will result in altering the balance of the neurotransmitters in the brain and could possibly lead to health problems in later life. The long term side effects of these drugs are not yet known, but these medicines are usually given long term. This is by no means a permanent solution to this condition, but just a means to keep the child in a “calm state”. These medications have a number of side effects such as sleep disturbances, depression, confusion, gastro-intestinal symptoms and growth retardation. These medicines are also addictive and children can become dependent on them. ADHD requires full consultations with a qualified complementary health practitioner, but there are some very effective natural supplements that can have very dramatic results. These supplements can be taken by young children and extremely safe. Current research is highlighting that deficiencies in certain essential fatty acids can contribute to behavioural disorders such as ADHD. Omega 3 contains two essential nutrients, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  Whilst they are both important for health, DHA is more important for concentration as this essential nutrient is predominantly found in the brain. Low levels of DHA have been linked with behavioural and learning and learning problems in children. Recent studies have highlighted that EPA is very effective in reducing problems with attention and perception that are associated with ADHD. This shows that both DHA and EPA are very important for the health of the brain. Flax seed oil is a rich source of Omega 3, 6 and 9 essential fatty acids....

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General Nutrition for Eyes

Good nutrition is important for both your general and eye health. As well as this, eye supplements can help you get optimum levels of valuable nutrients, which are often lacking in our diet. These are required for general eye health and for healthy vision. Dry eye is a very common condition mainly due to increased use of computers and video games, air conditioning and increased contact lens wear. Simple blinking exercises can be of great benefit. From a nutrition point of view, essential fatty acids, especially omega-3 and omega-6, can reduce the risk of dry eye syndrome. Salmon, flax seeds and walnuts are rich in omega-3. Omega-6 is found in corn oil, sunflower oil and canola oil. Two eye conditions which are becoming more common are cataracts and age related macula degeneration (ARMD). ARMD is a condition where there is wear and tear to the macula region of the eye, which is located on the retina. The macula area of the eye allows us to see fine detail and gives us colour vision therefore wear and tear here leads to visual impairment and loss of central vision. Cataracts, is a condition where the naturally clear lens in the eye becomes cloudy, again causing visual impairment, reduced night vision and glare in bright light. Exposure to, UV light, age, smoking and poor diet are all risk factors of ARMD and cataracts. Although age is the biggest risk factor for both, a good balanced diet can help prevent or slow down progression. Two antioxidants, known as carotenoids, lutein and zeaxanthin, are found in their highest concentration in the macula region and their role is to protect the cells and tissues from the damaging effects of blue UV light. The vitamins A, C and E also help to maintain healthy cells and tissues in the eye. These carotenoids and vitamins can be found in oranges, tomatoes, peppers, raw carrots, green leafy vegetables including kale and spinach, brussel sprouts, broccoli, dried apricots and blueberries. Nuts, seeds and dairy products and eggs are also good sources of vitamins A, C and E. Dietary supplements containing lutein and zeaxanthin can be taken, though you must consult your GP first, if you are taking any prescription medication. A balanced...

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Natural supplements for sport

There are many studies that state that weight training exercises strengthen the bones and reduce the possibility of developing osteoporosis in later life. These exercises should be done with supervision if you are new to weight training, as they can result in serious injury if done incorrectly. It can be advisable to take natural supplements for sport and weight training. There are many forms of protein powder available, but the majority of these contain artificial ingredients and sweetners. The amount of protein per serving is also very high in may products. The very high levels of protein cause an extra load of the kidneys, and can lead to further problems. Cardiovascular exercise such as running or rowing cause the body to release free radicals as part of the catabolism process (the breakdown of carbohydrate into smaller molecules). It is therefore important to take an anti-oxidant before undertaking a cardiovascular exercise. Other natural supplements that are recommended are: The amino acid L-Glutamine helps the muscles recover after a workout and therefore help with muscle growth. L-Argine is another amino acid that has been shown to increase muscle and lean body mass if taken in conjuction with a high intensity training programme. Fish Oil and Flax Seed Oil Supplements provide an excellent source of omega 3 essential fatty acids, that are important for the joints and help to reduce inflammation. Glucosamine will help to maintain strong joints and cartilage during weight training programmes. The homeopathic remedies Arnica, Rhus Tox and Ruta Grav are very effective at treating and sports related strains and sprains. Thes can also be applied as a cream or...

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Omega 3 for Kids

Omega 3 Fatty Acid is one of the essential fatty acids (EFA’s). The other one is Omega 6. They are termed “essential” as the body does not produce these Fatty Acids, and so they have to be obtained from the diet. These are particularly important for growing kids. Another Fatty Acid is Omega 9, although this is not strictly “essential” as the body does produce small amounts of it.  There have been many studies and trials which have highlighted the benefits of supplementing with Omega 3 oils. In children, the results have highlighted improvements in behaviour, concentration and in ADHD (Attention Deficit Hyperactive Disorder) symptoms. Another Fatty Acid is Omega 9, although this is not strictly “essential” as the body does produce small amounts of it. There have been many studies and trials which have highlighted the benefits of supplementing with Omega 3 oils. In children, the results have highlighted improvements in behaviour, concentration and in ADHD (Attention Deficit Hyperactive Disorder) symptoms. Omega 3 contains two essential nutrients, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  Whilst they are both important for health, DHA is more important for concentration as this essential nutrient is predominantly found in the brain. Fatty Acids can be obtained from the diet. Oily fish such as salmon, mackerel and herring are good sources of Omega 3 Oils. Vegetarians can obtain good levels of Omega 3 from seeds such as sesame seeds, linseeds, walnuts and dark green leafy vegetables. There are also many companies that produce Omega 3 supplements for kids. Try to finds one with a low sugar content and higher levels of DHA, which is the more important essential nutrient for brain...

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