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The Health Benefits of Fish Oil

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Fish oil is a product that has gained much attention over the past few years. Those looking to each healthier tend to avoid foods that contain any type of oil but this is a product that contains healthy oils. Avoiding fat altogether in your diet is not entirely possible. What you can do is to balance your good fats and bad fats and consume more healthy foods in general. Eliminating oils and fats completely from your diet is not actually healthy at all and can have adverse effects on your health. When you watch your fat intake and ensure that you are consuming healthy fats, you not only give yourself a better chance of losing weight, you make yourself healthier at the same time.

Fish oil contains certain fatty acids that are crucial for good health. Fatty acids are categorized in two ways – Omega 6 fatty acids and Omega 3 fatty acids. There is only a slight difference in the two categories but studies have shown that consuming too much Omega 6 fatty acids can lead to health issues such as blood clots, tumor growth and inflammation of the muscles and tendons. Omega 6 fatty acids are those found in certain vegetables and vegetable oil. Omega 3 fatty acids, the acids found in fish however, are very good for you. They have the opposite effect of Omega 6 acids. Omega 3 fatty acids can reduce the possibility of blood clots, lower cholesterol, help to naturally fight infection and inflammation and provide a host of other health benefits.

Omega 6 EFAs (essential fatty acids) are primarily found in vegetable oils such as those from soybeans and corn. These oils also contain high levels of linoleic acids. Omega 3 EFAs however are found in marine plankton as well as flaxseed and walnut oils. These fatty acids contain eicosapentaenoic acids or EPAs as well as docosahexaenoic acids or DHAs. These acids have been proven to provide a number of health benefits. Studies have revealed that regularly consuming Omega 3 EFAs from fish oils can reduce the risk of heart attack, stroke and a number of other serious medical conditions. The two acids found in Omega 3 EFAs can also help to prevent depression, cancer and atherosclerosis and have been shown effective in treating medical conditions such as diabetes, rheumatoid arthritis and ulcerative colitis.

Studies conducted in Athens, Greece showed conclusively that a direct relationship exists between a diet high in fish oil and blood vessel health. The results showed that individuals who consumed diets high in fish oil products had a much lower level of C-reactive protein and interleukin-6. These factors are used to measure the likelihood of future blood vessel inflammation. Studies conducted in Perth, Australia showed that diets high in fish oil are effective in combating hypertension and obesity. Researchers discovered that a diet which includes a healthy amount of fish consumption is the best choice for those looking to lose weight and lower cholesterol and blood pressure.

Fish oil can also be effective in fighting asthma. Studies have shown that diets high in fish oil can be very effective in reducing the number of asthma attacks. Nearly 25 percent of all children today suffer from asthma and studies have shown that diets high in linoleic acid can contribute to asthma. Fish oil fights the cause of asthma and can effectively diminish the likelihood of future attacks. Studies done by the University of Wyoming showed that children eating diets high in fish oil are much less prone to asthma attacks than those who consumed regular diets. Those on a diet high in fish oil suffered less frequent and less severe asthma attacks and generally breathed easier than those on regular diets high in linoleic acids.

It is important to keep in mind that everything can be harmful if overdone. You should check with your doctor or nutritionist to see how much fish oil is considered beneficial for your specific age, weight and medical history. Your doctor can also further explain the benefits of adding fish oil to your daily diet and which foods are best to get the maximum amount of Omega 3 EFAs into your system each day.

Gerrid has written this article for Nutrisystem, A balanced approach to eating and losing weight that helps you learn healthy habits for life. 2013 coupon codes from Nutrisystem is available on Shop By Diet’s Website.





Eating Before You Sleep

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Many people are already familiar on which food to avoid before hitting the sheets. Alcohol, sugary desserts and coffee are just some of them. Surprisingly, there are food that you can actually eat to have the best night’s sleep. You just have to learn what nutrients you are to look for when doing your grocery chores.

Some health experts say that a lot of people know what they do not have to do when about to sleep. Eating heavy meal, drinking caffeine, and spicy foods are included in this list. There are people who eat all night or do not eat at all before going to bed—both are factors in which sleep can be disrupted. These people do not know that a having a small snack is okay, especially when eating food that contain tryptophan.

What is Tryptophan?

Tryptophan is known as an amino acid. It is being converted to serotonin and melatonin—they are known as a chemical responsible to the brain’s natural relaxation process. Tryptophan can be found in the food usually highlighted during Thanksgiving Day—turkeys. It can also be found in other food such as:

  • Seeds
  • Nuts
  • Eggs
  • Bananas

Complex Carbohydrates and Serotonin

According to some health experts, tryptophan is not the only nutrition that your body needs when trying to get a good sleep.

Having food with complex carbohydrates are important. This is because they can help in promoting serotonin—a hormone released by the pineal gland, central nervous system, blood platelets and digestive tract. It plays an important role in regulating mood, constriction of blood vessels, learning and sleep.

For most people, eating food rich in carbohydrates can make them feel good when they are stressed out. Although this can mean unhealthy food choices such as donuts and other sugary food, it can help in increasing your serotonin hormone in the body. Too much of these sugars and carbs can cause sugar crash which is responsible in waking us up during the wee hours of the night.

Instead of eating food with high content of sugar and carbs, health experts suggest to opt for healthier carbohydrates for your body’s nutrition. These can help in boosting our relaxation hormones. These food choices include the following:

  • Whole wheat crackers
  • Whole grain pastas
  • Beans

When tryptophan and healthy high-carbohydrate food are mixed, tryptophan will surely stay in your system for a longer period of time. This will help you when you are having trouble in sleeping at night.

Having a simple adjustment on your diet can be very essential in promoting a good night’s sleep. Here are some other snacks that you can eat an hour before you sleep:

A bowl of cereal added with milk can promote a good tandem in promoting a good sleeping pattern. Milk is known to contain tryptophan and whole-grain cereals have complex carbs.

Munch on some cheese sticks. Having low fat cheese stick an hour before you sleep can help in supplying tryptophan. It can leave you calm even during a day full of stressful events.

Check out this article on the insanity workout which keeps your heart rate inside 80 to 90 percent of one’s maximum heart rate, and therefore is an incredibly intense workout all the way through.

How to Stay Healthy This Winter

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The dreaded cold and flu season is back, and in full swing. Protecting your immune system is more important than ever. Staying healthy this winter goes beyond the typical vitamins, flu shot and drinking lots of water. Exercise, sleep and a healthy diet also play a major role in staying healthy during the wintery months.

But, let’s face it, winter is the time of year when we feel the most unmotivated. The days are shorter and the weather is just outright cold. The last thing on most of our minds is heading to the gym after a long workday. And let’s not forget the holidays, which consist of carb-loaded dinners and social gatherings. That being said, here are five tips to staying healthy this winter:

Let food be your medicine

It’s important to have enough protein in your diet to enable the body to respond to infection. Particularly iron, zinc, vitamin C and amino acids can bolster your immunity. Winter is the perfect time of year to cook healthy food. Load up on legumes, such as kidney, pinto and black beans. They are packed full of fiber and protein, and are a tasty addition to winter soups and stews. Winter squash is great too—butternut, acorn and spaghetti—are all high in both vitamin A and vitamin C.

Wash your hands

It may sound silly, but the number one way to avoid the spread of germs is by washing your hands. Wash your hands every few hours, especially after using the toilet and before meals. A recent study suggests that your work desk has more germs than a toilet (gross). I would suggest washing your hands after touching someone else’s phone or keyboard at work. Keeping antibacterial at your desk is probably a good idea too.

Keep exercising

As I mentioned above, it’s very hard to get motivated when it’s cold and dark out. But your body has to work twice as hard to get warm in the winter, which means you can burn more calories by exercising outdoors. If it’s too cold, grab a buddy and head to the gym. Spending an hour a day in the gym or doing laps at an indoor pool is a great way to stay fit all winter long.

Stay hydrated

The average person should drink at least eight glasses of water each day. If you exercise regularly, you should add two additional cups. Water flushes toxins out of vital organs and carries nutrients to your cells. The moisture will also help make mucous membranes, including those in your ears, throat and sinuses, more resistant to bacteria. If cold water is unappealing during the colder months, try drinking herbal tea or hot water with lemon. It will keep you hydrated and help to soothe passage ways.

Get plenty of sleep

Sleep is essential for a person’s health and wellbeing. Lack of sleep can result in a weakening of your immune system. Don’t let yourself get run down this winter, because those who aren’t well rested are more susceptible to getting sick. Try to get at minimum of seven hours of sleep a night. But, anything more than eight and half hours can have adverse health effects on your body.

Get vaccinated

During the winter months, you are the most vulnerable to the 200 varieties of the virus that can cause cold and flu. The most effective defense against the flu is vaccination. And if you’re considered at risk (for example over 65, pregnant or have a chronic illness), the government will pay for your flu shot.

When it comes to fighting cold and flu this winter, vaccination is the most effective option. However, it’s only part of the package. Exercise, getting plenty of sleep and a healthy diet, among other things, also play majors role in staying healthy during the winter months.

Attached Images:

Jessica Clifford is a freelance writer and food connoisseur. Jessica loves experimenting in the kitchen and crafting new, healthy recipes. She believes a health diet and exercise can do more for the body than non-prescription drugs.

6 Tips for Staying Healthy During the Winter

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The winter is one of those seasons when everyone is cautious of getting sick. Whether it’s a regular cold or the flu traveling around, it’s been found that our immune systems are weakened during the colder months of the year. In order to avoid getting sick and missing out on school or work, it’s time to start thinking about prevention right now. Here are 6 tips to help you stay healthier this winter.

Drink water

Think about how plants need water in order to grow and stay healthy. The same idea exists for us. In order to be nourished and hydrated, the recommended amount of water to drink throughout the day is between six to eight glasses. To help you achieve this amount, try drinking a glass of water before every meal and during every meal. You should also drink a full glass of water before taking any medication or vitamins. Just remember, if you’re an avid coffee drinker, this means your body needs more than the average amount of water since coffee dehydrates you!

Keep stress levels low

Stress is hard to avoid, especially during the holiday season. The truth is, when you’re stressed out, your immune system is weakened, leaving you more suseptible to coming down with something. In order to lower your stress level, trying to work more reasonable hours and spending more time with family and friends is a great start. Spending less time doing what causes you stress will help you get through the winter with less of a chance of catching a cold.

Eat healthy

You are what you eat, right? It is true that the healthier you eat, the healthier your body is. The same goes for your immune system. If you’re constantly eating fatty foods that have very little nutritional value, chances are you aren’t getting the nutrients to sustain a strong and healthy body. Try eating foods that are rich in vitamins and nutrients, including fruits and vegetables to get the most out of what you’re eating.

Exercise regularly

Exercise goes right along side of eating healthy. If you live a healthy lifestyle, chances are you’re going to be healthy. Whether you’re an athlete or you just spend 30 minutes a day walking, get out and get your body moving.

Sleep tight

Sleeping eight hours a night is key to being healthy and flu-free. If you’re getting less than seven hours of sleep per night, your body will become much more vulnerable to illness, especially during flu season. Give your body the ability to recharge by getting the adequate amount of sleep every night.

Wash your hands

It doesn’t matter if you’re in the bathroom, cooking in the kitchen or just took the dog for a walk, be sure to wash your hands regularly. Keeping the bacteria and viruses off of your hands and away from your mouth and eyes is a great way to protect yourself from getting sick.

By following the tips above, you should notice there’s one common trend. If you live a healthy lifestyle, chances are you’re going to be less likely to come down with a cold or the flu. Follow the general health advice you grow up with and stick to it, especially during the winter and you should get through the winter without missing a beat!

Attached Images:

Emily Carmichael is a freelance writer who is always looking for new ways to live a healthy and happy lifestyle. She especially understands the importance of immune support, specifically during the winter months to keep her healthy and flu-free!

5 top tips to help you care for aging loved ones at home

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A lot of elderly people find themselves being moved into care homes as they can no longer look after themselves, perhaps as a result of physical or mental illness, or just plain old age and frailty. However, many elderly people also move into the homes of their children and grandchildren who are willing and able to look after and support them.
Either way, this transition is extremely hard and so it is important for caregivers to realise this fact and to know how to make this change in living circumstances as easy as possible for the loved ones they are looking after.

  1. Regularly highlight the positives of the situation

It can be a real shock to the system for people who go from being totally independent to being reliant on others and the situation can often be overwhelming. This is why it is important to focus on all the positives, especially in the beginning when an elderly loved one has just moved in with you.

Focus on how they are helping you around the house, whether they are washing up, cleaning, making your house feel more homely, babysitting the kids or even reading to them at bedtime. Make sure the loved one you are caring for knows just how much you value them living with you and how glad you are that they chose to do so.

  1. Make sure you consult and include them in decision making

When someone has lost their independence or no longer has physical control over their own care, it is important that they retain a sense of control over a number of other elements in their lives. Make sure that you give them the choice over what they want to eat, where they want their food or clothes bought from and try not to patronise, for instance telling them that they should go to bed otherwise they’ll be tired in the morning.

Every decision that involves them needs to be made openly and in close discussion with them, otherwise you’ll soon find that they become resentful or possibly even depressed. Having choice is something we tend to take for granted, so just always try to remember to give them a choice in everything that involves them.

  1. Encourage their individuality

It can be very easy to just start doing everything for your loved one, just as you might do for your children. However, this is a mistake. Even though they may be aging or suffering from an illness of sorts and unable to do as much as they used to, you still need to ensure that they retain some individuality. Otherwise they might start feeling as though they are in the way, or a burden to you.

It is very hard for humans, of any age, who have been used to cooking, feeding and cleaning themselves to go to having it all done for them by someone they love. It is crucial that you allow your loved one to retain their dignity as much as possible, as this will ensure that they continue to feel needed. Encourage and allow them to contribute wherever they can, for instance walking to the local shop to get the daily newspaper, looking after the children or helping the kids with homework. Engage them in conversation about their hobbies and what they enjoyed most about their career or time abroad perhaps, anything that makes them feel you enjoy their company and love them being with you.

  1. Pay attention to the little details

It’s really important not to let all the everyday care necessities, such as finances and medication get in the way of the little things, which may not seem as important in the grand scheme of things but which are very important to your loved one. For example try to make sure that you help them stick to their routine, especially if it appears to be important to them. For instance if they used to walk to the shop to get their paper and biscuits in the morning, do the crossword in the afternoon or have a snack at 4.30 pm and so on.

People always feel the most comfortable when they are doing something that’s familiar. Being uprooted from their home, even if they love living with you, is going to disrupt their routine, so it’s a good idea to find out about all these little things that can really make their life in your home as relaxed and content as possible.

  1. Encourage them to be active and sociable

Even though they might require your help with a number of activities, it is still important that you help them to retain a normal standard of living. This means that you should encourage them to go out whenever they can with family members or their friends. You can drop them off at bridge club, the cinema, the local pub, anything that gets them out of the house and keeps their minds active.

People who are dependant are at great risk of becoming depressed due to the isolation they can often feel from living in a house that isn’t their own and from no longer having total control over what they do and when they do it. Keeping them active and enabling them to go out and be sociable as much as is possible will keep their minds fresh and will also inject joy into their lives, making them a lot more content to be living with you, in your care.

James Harrison writes for the london home care agency Extra Mile Home Care. When he isn’t giving advice on how to look after the elderly and care for loved ones in their own homes, he’s out walking his dog and throwing his frisbee.

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