omega-3 fatty acids Archives - Amazing Health Advances

Healthy Omega-3 Fats May Slow Deadly Pulmonary Fibrosis, Research Suggests

The AHA! Team — Mon, 26 Aug 2024 03:47:30 +0000

University of Virginia Health System via EurekAlert! – Cheap, available drug could help reduce impact of snakebites worldwide Could healthy fats found in nuts and fish slow the progression of potentially deadly lung scarring known as pulmonary fibrosis and delay the need for lung transplants? UVA pulmonary researchers looked at the association between blood-plasma levels of omega-3 fatty acids – the heart-healthy fats found in foods such as salmon and flaxseeds – and the progression of pulmonary fibrosis, as well as how long patients could go without needing a transplant. The researchers found that higher levels of omega-3 were associated with better lung function and longer transplant-free survival. While more research is needed, the researchers say their findings warrant clinical trials to determine if interventions that raise omega-3 levels could be a useful tool to improve outcomes for patients with pulmonary fibrosis and other chronic lung diseases. “We found that higher levels of omega-3 fatty acids in the blood, which reflects several weeks of dietary intake, were linked to better lung function and longer survival,” said researcher John Kim, MD, a pulmonary and critical care expert at UVA Health and the University of Virginia School of Medicine. “Our findings suggest omega-3 fatty acids might be a targetable risk factor in pulmonary fibrosis.” Omega-3 and Pulmonary Fibrosis Omega-3 fatty acids have already been linked to a host of health benefits. Studies have suggested, for example, that they may lower the risk of heart disease, stroke-causing blood clots, breast cancer and other cancers, Alzheimer’s disease and dementia. Kim and his colleagues wanted to determine if omega-3s could play a protective role in interstitial lung disease, a group of chronic lung diseases that can lead to pulmonary fibrosis. A growing problem around the world, pulmonary fibrosis is an irreversible condition that leaves the lungs unable to exchange oxygen and carbon dioxide properly. This can cause patients to become short of breath, weak, unable to exercise and a host of other symptoms. Smoking is a major risk factor. The researchers looked at anonymized data on patients with interstitial lung disease collected in the Pulmonary Fibrosis Foundation Registry, as well as information volunteered by patients at UVA Health and the University of Chicago. In total, the scientists reviewed information on more than 300 people with interstitial lung disease. Most were men (pulmonary fibrosis is more common in men than women), and most suffered from “idiopathic” pulmonary fibrosis, one of the conditions that fall under the banner of interstitial lung disease. The researchers found that higher levels of omega-3 fatty acids in the blood plasma were associated with better ability to exchange carbon dioxide and longer survival without the need for a lung transplant. This did not vary much regardless of smoking history or whether the patients had cardiovascular disease. “Higher levels of omega-3 fatty acids were predictive of better clinical outcomes in pulmonary fibrosis,” Kim said. “These findings were consistent whether you had a history of cardiovascular disease, which suggests this may be specific to pulmonary fibrosis.” The doctors say additional research is needed to understand just how omega-3s could be having this protective benefit. They are calling for clinical trials and more mechanistic studies to obtain additional insights and determine if omega-3 fatty acid drugs or dietary changes could improve patient outcomes. “We need further research to determine if there are specific omega-3 fatty acids that may be beneficial and, if so, what are their underlying mechanisms,” Kim said. “Similar to other chronic diseases, we hope to determine whether nutrition related interventions can have a positive impact on pulmonary fibrosis.” Findings Published The researchers have published their findings in the scientific journal Chest. The research team consisted of Kim, Shwu-Fan Ma, Jennie Z. Ma, Yong Huang, Catherine A. Bonham, Justin M. Oldham, Ayodeji Adegunsoye, Mary E. Strek, Kevin R. Flaherty, Emma Strickland, Inemesit Udofia, Joshua J. Mooney, Shrestha Ghosh, Krishnarao Maddipati and Imre Noth. Noth has received personal fees from Boehringer Ingelheim, Genentech and Confo unrelated to the work. He is also seeking to patent transcriptomic prognostics in idiopathic pulmonary fibrosis. A full list of the authors’ disclosures is included in the paper. Kim’s work was supported by a Pulmonary Fibrosis Foundation Scholars Award and grant K23-HL-150301 from the National Institutes of Health’s National Heart, Lung and Blood Institute (NHLBI). The research was also supported in part by the National Center for Research Resources, grant S10RR027926. To keep up with the latest medical research news from UVA, subscribe to the Making of Medicine blog at http://makingofmedicine.virginia.edu. Journal CHEST Journal DOI 10.1016/j.chest.2023.09.035 To read the original article click here.

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Discover 3 Compelling Reasons to Take Black Cumin Seed Oil

AHA Publisher — Fri, 26 Aug 2022 07:00:38 +0000

Lori Alton via NaturalHealth365 – For many people in the United States, black cumin seed oil isn’t exactly a household name. But this nutrient, also known as black seed oil, has an illustrious history dating back over 3,500 years. It was reportedly revered by ancient Egyptians – who believed it could treat coughs, colds, digestive issues, and even bubonic plague – and was advised by Greek physician Hippocrates, the “Father of Modern Medicine,” for its anti-aging and health-promoting benefits. Now, modern scientific research has identified powerful antioxidants and therapeutic compounds in black cumin seed oil, which is made from the seeds of the Nigella sativa shrub. A study showcases black seed oil’s ability to promote joint health and ease joint pain, while other recent reviews have recognized its anti-allergy and heart-healthy effects. Let’s Look at Three of the Most Significant of Black Seed Oil’s Benefits Compound in black cumin seed oil can quench inflammation and soothe joint aches and pains In a 2019 study published in Biomedicine and Pharmacotherapy, researchers found that thymoquinone, a constituent of black seed oil, decreased the expression of toll-like receptors in the body, thereby helping to suppress the release of inflammatory substances such as interleukin-1. Noting that thymoquinone helps to modulate the immune system, the scientists added that it inhibited bone erosion and reduced pain and swelling in participants with rheumatoid arthritis– without showing any signs of toxicity to the liver and kidneys. And this isn’t the only research showing joint benefits for black cumin seeds. In one placebo-controlled study, 42 patients with arthritis were given 1,000 mg a day of powdered black seed for eight weeks – and experienced reduced inflammation and oxidative stress. Black Seed Oil Relaxes and Widens Airways to Promote Free Breathing In addition to its powerful immune system-boosting, antioxidant and anti-inflammatory qualities, black seed oil has bronchodilatory effects, meaning that it widens the airways and facilitates free breathing. Black seed oil has been shown to benefit hay fever, with one study in the Journal of Pharmacopuncture showing that four weeks of supplementation reduced nasal congestion, runny nose, and sneezing. Black seed oil nasal drops have also been shown to ease hay fever symptoms – as well as boost participants’ ability to tolerate exposure to allergens. In one review, the authors noted that thymoquinone in black cumin seed oil significantly improved symptoms in participants with asthma. If seasonal allergies are getting the best of you, black cumin seed oil may be able to help. Benefit Heart Health by Helping to Maintain Healthy Cholesterol Levels Black cumin seed oil is rich in heart-healthy omega-3 fats – including oleic acid, found in olive oil, and EPA and DHA, the beneficial fatty acids in fish oil. Multiple studies have shown that black seed oil for eight to twelve weeks significantly reduced total cholesterol levels and unhealthy LDL levels. This versatile oil may help support normal blood pressure levels as well. One study of 70 healthy adults showed that one-half a teaspoon of black seed oil twice daily for eight weeks significantly reduced blood pressure. Finally, some studies have shown that black seed oil supports healthy blood sugar levels. By supporting healthy blood sugar, blood pressure, and cholesterol levels, black seed oil offers multiple gifts to cardiovascular well-being. Promote Overall Health With Black Cumin Seed Oil Black cumin seeds (from which the oil is made) are also known as black seeds, black caraway, nigella seeds, fennel flower, and Roman coriander. To make sure that what you are getting is black cumin seed oil, check the label to be sure it is made from Nigella sativa seeds. As always, opt for a high-quality product from a reputable vendor. (Pro tip: you can also incorporate black seed oil into sauces, curries, and salad dressings). Natural healers typically recommend one-half to one teaspoon of black cumin seed oil daily. Before supplementing, however, check with your integrative doctor. While few serious side effects have been noted, some patients have reported digestive problems such as nausea and bloating. By the way, black seed oil may also support efficient kidney and liver function, protect cognition and memory, soften and moisturize skin and promote healthy weight. With an accumulating body of evidence highlighting its benefits, black cumin seed oil may be beginning to receive the credit it deserves. Sources for this article include: Harvard.edu NIH.gov NIH.gov YourVedicBotanicals.com To read the original article click here.

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Should You Grind Your Chia Seeds?

AHA Publisher — Mon, 20 Jun 2022 07:00:14 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The secret to unlocking the benefits of chia seeds may be grinding them up. When recently reviewing the literature on the health-promoting properties and therapeutic applications of chia seeds, I ran into a lot of studies discussing, for example, “strategies for incorporation of chia (Salvia hispanica L.) in frankfurters as a health-promoting ingredient.” After all, “recent years have seen increasing pursuit of healthier lifestyles, among them dietary habits. In response to this, there has been a great deal of interest worldwide in…compounds originally present in plants to provide health benefits in foods.” Yes, but in hot dogs? And, indeed, “reformulated frankfurters with chia contained significantly greater amounts of [plant] proteins, insoluble dietary fiber, [and] minerals….Given this nutritional profile, the products thus produced could qualify for labelling with a variety of nutrition and health claims.” And, what do you know? “Chia oil–enriched restructured pork” actually does affect “aged rats” fed bad diets. So…let’s slap on that health claims label! Chia has been eaten for thousands of years, suggesting it’s at least safe to consume, but does it offer any special benefits? It’s certainly nutritious. Chia seed has a lot of fiber, antioxidants (black chia seeds perhaps more than white), and plant protein, and also contains a lot of B vitamins and minerals. So, yes, it’s nutritious—like nearly any whole plant food. But, again: Does it have any special benefits? People trying to sell you chia seeds make all sorts of claims, but to “definitively establish their actual beneficial effects,” we need a little something called “scientific evidence instead of cultural traditions, personal beliefs, or even inaccurate advertising,” a redundant term if I’ve ever heard one. For example, if you look on YouTube, you’ll find more than 50,000 videos on chia seeds and belly fat, but what does the science say? Apparently, dietary chia seeds do reduce belly fat…in rats. They also reduce the weight…of chickens. Evidently, “consumers are reluctant to eat poultry products smelling or tasting like fish,” so by feeding chickens chia seeds, you can boost their omega-3 levels without turning the meat into funky chicken. What happens if you just cut out the middlehen and eat chia yourself? I discuss this in my video Do Chia Seeds Help with Belly Fat?. What happens, for instance, if you add a teaspoon or two of chia seeds to yogurt as a snack? After eating yogurt with chia, “participants reported significantly lower scores for hunger” and ended up eating fewer calories at lunch two hours later. My initial thought was, well, duh—if you give people more food by adding chia to whatever they’re eating, then of course they’ll be less hungry. But, as you can see at 2:44 in my video, the researchers gave the subjects less yogurt to compensate for the addition of chia, so each snack had the same number of calories. What happened at lunch two hours later? The study participants didn’t just eat a little less food; they ate about 25 percent fewer calories after the chia. A teaspoon of chia seeds only has around 50 calories, and subjects ended up eating nearly 300 fewer calories at lunch, so that’s way more than just compensating. We can at least say that chia seeds are more satiating than yogurt. So, if you ate some chia seeds every day as a snack—one teaspoon seemed to work as well as two—you’d expect to lose weight over time. You don’t know, though, until you…put it to the test. Subjects were randomized to a whole tablespoon of chia seed twice a day before their first and last meal for 12 weeks, and the researchers found that “[c]hia seed does not promote weight loss” after all. That’s disappointing. Well, we know from the flaxseed literature that if you give people muffins made out of whole flax seeds, they don’t seem to really absorb all the benefit compared to ground flaxseed muffins. The same appears to be true with chia seeds. As you can see at 3:57 in my video, if you eat whole chia seeds for ten weeks, there’s no increase in short-chain omega 3 levels or long-chain omega 3s. But, if you eat the same amount of ground chia seeds, levels shoot up. So, maybe the problem with that study is that the researchers gave people whole chia seeds. What we really need is a study on ground chia and weight loss, and researchers gave us just that. In a randomized controlled trial, one group was given about two tablespoons of ground chia a day, and another group got a fiber-matched control made of mostly oat bran. This is how you know it wasn’t funded by a chia seed company: The researchers pitted the chia head-to-head against a real control to match the fiber content instead of just putting it up against a sugar pill. That way, if there were weight loss, we’d know it wasn’t due just to the fiber, but something particular to the chia. And, indeed, as you can see at 4:42 in my video, those eating the ground chia lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, and, as a bonus, had a decrease in their c-reactive protein levels, suggesting an anti-inflammatory effect as well. So, maybe some of those 50,000 YouTube videos aren’t completely off. There is one form of chia powder I’d stay away from, though. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel to replace eggs or oil in baking, by mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour. It’s certainly a way to lower cholesterol and skipping the eggs seems like it would cut down your Salmonella risk, but there was an international outbreak of Salmonella linked to sprouted chia seed powder that infected 94 people across 16 U.S. states and 4 Canadian provinces. Sprouting can “create an ideal environment for bacterial growth.” Granted, it’s not as bad as Salmonella-tainted eggs, which may sicken 79,000 Americans every year, but I would still recommend staying away from sprouted chia seed powder. KEY TAKEAWAYS Chia (Salvia hispanica ) has been eaten for thousands of years and has a lot of fiber, antioxidants (black chia seeds perhaps more than white), protein, B vitamins, and minerals. Myriad claims have been made about chia seeds’ special benefits, such as reducing belly fat. In fact, more than 50,000 videos on chia and belly fat are on YouTube. From the flaxseed literature, we know benefits are absorbed better when eating ground flax than whole flax, and the same appears to be true with chia seeds. In a randomized controlled trial, researchers gave one group about two daily tablespoons of ground chia and another group got a fiber-matched control made mostly of oat bran. Those in the ground chia group lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, as well as had a decrease in their c-reactive protein levels, which suggests an anti-inflammatory effect. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel (mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour) instead of eggs or oil in baking. This helps to lower cholesterol and may reduce your Salmonella risk by omitting eggs, but there was an international Salmonella outbreak linked to sprouted chia seed powder, so I recommend staying away from sprouted chia seed powder. To read the original article click here.

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The Link Between Vitamin D and Autoimmune Disease

AHA Publisher — Fri, 01 Apr 2022 08:04:02 +0000

Jillian Levy, CHHC via Dr. Axe – Vitamin D is a nutrient that has many roles within the immune system and central nervous system. For example, vitamin D benefits include having anti-inflammatory and immunoregulatory effects, in part by activating immune defenses and enhancing the function of immune cells (including T cells and macrophages). Higher intake of vitamin D — both from natural sunlight and food sources, plus supplements — is believed to offer protection against infections, viruses and also certain immune-related disorders. Can low vitamin D cause an autoimmune disease? Recent research suggests this might be a possibility. While vitamin D deficiency might not directly cause immune-related diseases, a link has been found between low vitamin D and autoimmune disease development. Study: Vitamin D and Autoimmune Disease A 2022 study published in the journal BMJ was conducted to determine whether or not vitamin D and omega-3 fatty acids could reduce autoimmune disease risk. The study was a randomized, double-blind, placebo-controlled trial that took place in the U.S. over the course of five-plus years and included more than 25,000 participants over the age of 50. The study concluded: Vitamin D supplementation for five years, with or without omega-3 fatty acids, helped reduce autoimmune disease by 22%. Omega-3 fatty acid supplementation, with or without vitamin D, helped reduce autoimmune disease rate by 15%. (This was considered “not statistically significant.”) Both treatments showed larger effects than placebos did. Supplementation with both vitamin D and omega-3 fatty acids helped decrease autoimmune disease by about 30% compared to taking placebos. Rheumatoid arthritis incidence was approximately 40% lower in the supplementation groups than in the placebo group. The study was designed so participants received vitamin D supplements (1,25-dihydroxyvitamin D) in doses of 2,000 IU/day or matched placebos and omega-3 fatty acids (derived from marine sources) in doses of 1,000 mg/day or matched placebos. Participants self-reported all autoimmune diseases throughout the study, which were then confirmed by medical reviews. Autoimmune diseases that were identified in participants included: rheumatoid arthritis polymyalgia rheumatica autoimmune thyroid disease psoriasis certain others For the vitamin D arm, 123 participants in the treatment group compared to 155 in the placebo group had a confirmed autoimmune disease. In the omega-3 fatty acids arm, 130 participants in the treatment group compared to 148 in the placebo group had a confirmed autoimmune disease. Within the group receiving only placebos, 88 were confirmed to have developed autoimmune diseases. Among participants who received vitamin D and omega-3 fatty acids, 63 developed autoimmune disease, while 60 who received only vitamin D and 67 who received only omega-3 fatty acids had confirmed autoimmune diseases. What It Means The BMJ study described above revealed that higher vitamin D intake had the strongest effects on helping prevent autoimmune diseases. Omega-3s also lowered risk for autoimmune problems but not quite as well as vitamin D. How does vitamin D help autoimmune diseases? Autoimmune diseases are chronic conditions characterized by inflammatory autoimmune responses to self-tissues. In other words, they occur when someone’s own immune system starts attacking the body. Vitamin D is thought to protect against autoimmune diseases via mechanisms such as: Regulating an array of genes, many involved in inflammation Suppressing inflammatory cytokines and chemokines (including C-reactive protein and IL-6) Inhibiting B cell autoantibody production and promoting monocyte differentiation into macrophages (other ways to lower inflammation) Increasing the production of anti-inflammatory regulatory T cells Can vitamin D exacerbate autoimmune disease? It’s unlikely, unless someone is taking very high amounts of vitamin D. As long as you follow guidelines, vitamin D should not worsen immune-related health problems. How much vitamin D should you take if you have an autoimmune disease? Aim for about 1,000 to 2,000 IU per day. In the study described above, adults were given 2,000 IU/day. Remember to stay consistent, since the most protective effects were found after two years of supplementation. Other Ways to Combat/Prevent Autoimmune Issues Here are other tips for supporting your immune system: Eat an anti-inflammatory diet to support gut health. Pinpoint whether you may have allergies/intolerances, such as to gluten or dairy. Reduce environmental risk factors, such as exposure to toxins, infections and stress. Get enough sleep and rest. Exercise regularly. Fight oxidative damage done by free radicals by avoiding smoking and too much alcohol. What are the best vitamins for autoimmune diseases? Experts believe that people with autoimmune diseases may benefit most from: Vitamin D Omega-3s Turmeric Glutathione L-glutamine A quality multivitamin Antioxidants, such as resveratrol (the same type found in berries and red wine) Are omega-3s good for autoimmune diseases? Do omega-3s reduce inflammation? Yes, as explained above, studies suggest higher intake of omega-3s may help protect against autoimmune disease development. It’s well-known that, generally speaking, omega-3 benefits can include fighting inflammation, supporting healthy blood flow and more. That said, supplementation with omega-3s alone did not significantly lower incidence of autoimmune disease in the BMJ study. This means you should focus on making other healthy lifestyle changes too, including improving your diet and taking vitamin D as well. On a positive note, other randomized, controlled trials of people with prevalent rheumatoid arthritis, systemic lupus and psoriasis have shown improvements in symptoms when they take omega-3s. For example, an observational study found a 49% reduction in rheumatoid arthritis risk for each 30-gram increase in daily fatty fish intake. What supplements should I avoid if I have an autoimmune disease? Be careful about using very high doses of vitamin C (too much isn’t always better), high doses of vitamin A/ beta-carotene and certain herbs on a long-term basis, such as echinacea and ginseng. These may all be helpful short term or in moderate doses, but depending on your immune system and sensitivities, you might not benefit from them when taken for long periods. Conclusion Should I take vitamin D if I have an autoimmune disease? Research suggests that yes, you should. A recent study found that vitamin D and omega-3 fatty acid supplementation had protective effects against autoimmune diseases (including rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis). In this large trial of older Americans, supplementation with vitamin D and omega-3s for five years were tied to a lower incidence of confirmed autoimmune disease compared to placebos. A link has especially been found between low vitamin D and autoimmune disease development because vitamin D helps fight inflammation in multiple ways. Does omega-3 suppress the immune system? No, omega-3s should help autoimmune disease symptoms in most cases, but you should still make lifestyle changes to support your immune system. To read the original article click here.

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Want to Alleviate Allergy Symptoms Immediately? 3 Effective Strategies

AHA Publisher — Tue, 21 Sep 2021 07:00:06 +0000

Dr. Don Colbert – If you suffer from allergies, it can be difficult to find relief. They seemingly affect many people year-round. From pollen to dust to molds, it’s tough to get away from allergens and alleviate allergy symptoms. However, there are steps you can take to improve the situation. Here are why allergens often affect us, and the 3 best natural ways to alleviate allergy symptoms. Allergies: Numbers and Methods Allergies are common. In fact, according to the CDC, more than 50 million Americans now suffer from allergies each year (1). At their core, allergic reactions are inflammatory responses and may occur most often in those who have greater inflammatory reactions in general. In fact, studies show that those with seasonal allergic reactions and asthmatic allergies have higher underlying inflammation even when they are not showing symptoms (2). These results have led experts to believe that reducing the underlying inflammation may improve asthmatic and allergic conditions. Here are 3 strategies to help you alleviate allergic reactions! 3 Natural Strategies to Alleviate Symptoms 1. SUPPORT YOUR IMMUNE SYSTEM WITH THE RIGHT NUTRIENTS First and foremost, you can support your body with the right nutrients when fighting seasonal allergy symptoms. Four to consider are: OMEGA-3 FATTY ACIDS Start by consuming nutrients that reduce inflammatory reactions. Omega-3s from fish oil are the best source available. You can take a potent omega-3 supplement daily or consume fatty fish regularly. Of course, if you are “aspirin-sensitive” or on blood thinners, always talk to your doctor before starting or increasing fish oil. PROBIOTICS While it may seem odd that your gut has anything to do with sneezing and post-nasal drip, probiotics have been shown to help those with seasonal allergies. In fact, one study of 173 people who suffer from seasonal allergies found that taking a daily probiotic with lactobacillus strains significantly improved their “quality of life” scores from baseline to peak pollen compared to a placebo group (3). It is hypothesized that probiotics help to increase the percentage of regulatory T cells (Tregs) thereby improving allergen tolerance. ZINC, VITAMIN C, AND VITAMIN D AND MORE There are also vitamins and minerals that bolster immune response. Dr. Colbert’s Enhanced Multivitamin and Organic Divine® Health Green Supremefood® contain balanced amounts of important nutrients for the immune system and immune response. These include organic greens, probiotics, zinc, vitamin C, vitamin D, and more. APPLE CIDER VINEGAR While not exactly a “nutrient,” apple cider vinegar works against allergies in 2 ways: First, scientists have found that the bacteria in raw vinegar can actually improve immune factors and protect from an allergic reaction (4). Next, apple cider vinegar is a natural decongestant, and it causes your sinuses to drain when you drink it. While the relief is temporary, it is effective and reduces the risk of clogged sinuses becoming infected. How should you take it? ALWAYS dilute apple cider vinegar. Taken straight, it can damage your esophagus. Mix 1 Tbsp. apple cider vinegar, 4 oz. water, 1/2 tsp ginger, ½ tsp cinnamon, and stevia to taste. Take 2-3 times per day during allergy season. 2. OPTIMIZE YOUR DIET TO REDUCE INFLAMMATORY RESPONSES In addition to consuming anti-inflammatory and immune-supporting nutrients, it’s vital to vastly reduce pro-inflammatory foods and fats in your diet. How? ULTRA-PROCESSED FOODS First, identify and remove ultra-processed foods. Ultra-processed foods are the commercial, processed foods that contain a lot of processed fats and sugars. These foods and the carbohydrates and fats in them promote inflammation, weight gain, abnormal blood glucose, elevated blood pressure, and more in the body. If you want a healthy body and immune system, start by reducing any ultra-processed foods in your diet, if needed. PROCESSED OMEGA-6 FATTY ACIDS Second, remove as many potent, processed sources of omega-6 fats as possible. Processed omega-6s act as an antagonist to omega-3s in the body, and work to increase inflammatory factors and reactions. How can you remove them? The best way is to look at every single item you buy with an ingredient label, and avoid all products with soybean oil. Then, take it a step further and avoid all those with high omega-6s. The full list and steps can be found here. 3. CLEAN UP YOUR ENVIRONMENT TO REDUCE ALLERGENS Whether you’re inside or out, allergens come from your environment. Here are a few steps you can take to reduce your allergen contact while still enjoying the health benefits of the great outdoors. LEAVE YOUR SHOES OUTSIDE Shoes have a way of trapping pollen on them and then depositing it all over your floor surfaces if worn inside. Instead, remove them at the door and leave them outside. KEEP YOUR FLOORS AND COUNTERS AS CLEAN AS POSSIBLE Dust mites cause many allergy symptoms. You can decrease dust mites in your home. Dust regularly, vacuum, and use a HEPA filter. Wash floors and surfaces regularly. These tasks can help reduce dust mites and thereby seasonal allergies and symptoms. KEEP WINDOWS AND DOORS CLOSED Especially if you live in an area with high pollen counts, keep windows and doors closed. Pollen blows around most in the Spring, and typically in the early hours of the day. Keep windows and doors closed to avoid pollens blowing inside. Instead, use an air conditioner if you feel too warm. Make sure to change the old filters as they will most likely be full of dust, pollen, and mold. Installing an air purifier with a HEPA filter will also help to remove allergens from the interiors. TAKE SHOWERS OFTEN AND CHANGE CLOTHES AFTER BEING OUTSIDE Clothes and hair are pollen magnets, so take them off and rinse as soon as possible! Instead of dragging the pollen inside and sitting it in, shower and change. REMOVE POLLEN BEFORE YOU LIE DOWN Consider showering before bed, changing pillowcases daily, and sheets regularly. If you go to bed with pollen in your hair, it can stay on your pillowcase for days. Then, you’re essentially sleeping in pollen! Keep these soft surfaces as clear of pollen as possible to get a good night sleep and wake up feeling better rather than worse. KEEP YOUR NOSE CLEAN The environment of your nose is also an important consideration. If you can get the allergens out that are trapped inside your nose, you can alleviate allergies. To do so, try all-natural nasal sprays and/or a neti-pot flush. At most stores and pharmacies, you can find nasal sprays with simple ingredients like baking soda, salt, and purified water. These sprays flush out your nasal passages. When used a few times per day they can ease allergy symptoms, especially if you begin using it proactively before strong symptoms begin. BOTTOM LINE Allergies are a reality for many, many adults. However, you can use our strategies to gain relief immediately. Alleviate allergy symptoms with healthy nutrients, a “clean” anti-inflammatory diet, and an improved personal environment. Then, let us know how these tips helped you! To read the original article click here.

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Eating Walnuts Daily Lowered Bad Cholesterol and May Reduce Cardiovascular Disease Risk

AHA Publisher — Wed, 01 Sep 2021 07:00:47 +0000

American Heart Association (AHA) via Newswise – Eating about ½ cup of walnuts every day for two years modestly lowered levels of low-density lipoprotein (LDL) cholesterol, known as “bad cholesterol,” and reduced the number of total LDL particles and small LDL particles in healthy, older adults, according to new research published today in the American Heart Association’s flagship journal Circulation. Walnuts are a rich source of omega-3 fatty acids (alpha-linolenic acid), which have been shown to have a beneficial effect on cardiovascular health. “Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. One of the reasons is that they lower LDL-cholesterol levels, and now we have another reason: they improve the quality of LDL particles,” said study co-author Emilio Ros, M.D., Ph.D., director of the Lipid Clinic at the Endocrinology and Nutrition Service of the Hospital Clínic of Barcelona in Spain. “LDL particles come in various sizes. Research has shown that small, dense LDL particles are more often associated with atherosclerosis, the plaque or fatty deposits that build up in the arteries. Our study goes beyond LDL cholesterol levels to get a complete picture of all of the lipoproteins and the impact of eating walnuts daily on their potential to improve cardiovascular risk.” In a sub-study of the Walnuts and Healthy Aging study, a large, two-year randomized controlled trial examining whether walnuts contribute to healthy aging, researchers evaluated if regular walnut consumption, regardless of a person’s diet or where they live, has beneficial effects on lipoproteins. This study was conducted from May 2012 to May 2016 and involved 708 participants between the ages of 63 and 79 (68% women) who were healthy, independent-living adults residing in Barcelona, Spain, and Loma Linda, California. Participants were randomly divided into two groups: active intervention and control. Those allocated to the intervention group added about a half cup of walnuts to their usual daily diet, while participants in the control group abstained from eating any walnuts. After two years, participants’ cholesterol levels were tested, and the concentration and size of lipoproteins were analyzed by nuclear magnetic resonance spectroscopy. This advanced test enables physicians to more accurately identify lipoprotein features known to relate to the risk of cardiovascular disease. The two-year study had a 90% retention rate (632 participants completed the study). Complete lipoprotein analyses were available in 628. Among key findings of all study participants: At 2 years, participants in the walnut group had lower LDL cholesterol levels – by an average of 4.3 mg/dL, and total cholesterol was lowered by an average of 8.5 mg/dL. Daily consumption of walnuts reduced the number of total LDL particles by 4.3% and small LDL particles by 6.1%. These changes in LDL particle concentration and composition are associated with a lower risk of cardiovascular disease. Intermediate Density Lipoprotein (IDL) cholesterol also decreased. It is known that IDL cholesterol is a precursor to LDL and refers to a density between that of low-density and very-low-density lipoproteins. In the last decade, IDL cholesterol has emerged as a relevant lipid cardiovascular risk factor independent of LDL cholesterol. LDL cholesterol changes among the walnut group differed by sex; in men, LDL cholesterol fell by 7.9% and in women by 2.6%. “While this is not a tremendous decrease in LDL cholesterol, it’s important to note that at the start of the study all our participants were quite healthy, free of major non-communicable diseases. However, as expected in an elderly population, close to 50% of participants were being treated for both high blood pressure and hypercholesterolemia. Thanks in part to statin treatment in 32%, the average cholesterol levels of all the people in our study were normal,” Ros said. “For individuals with high blood cholesterol levels, the LDL cholesterol reduction after a nut-enriched diet may be much greater.” “Eating a handful of walnuts every day is a simple way to promote cardiovascular health. Many people are worried about unwanted weight gain when they include nuts in their diet,” Ros said. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.” The major limitation of this investigation is that both participants and researchers knew who was and was not eating walnuts. However, the study did involve two very different populations with distinct diets. “The outcomes were similar in both groups, so we can safely apply the results of this study to other populations,” Ros said. More research is also needed to clarify the different LDL results in men and women. According to the American Heart Association, walnuts are especially high in omega-3 fatty acids, the same heart-healthy fat found in oily fish. A serving size is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter. To read the original article click here.

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Supercharge Your Brain with THESE Powerful Nutrients

AHA Publisher — Mon, 23 Aug 2021 07:00:36 +0000

Wendy Miller via NaturalHealth365 – Your brain is the most complex organ in your body. It is responsible for not only your physical health but your mental and emotional health as well. When it comes to diet, most people think of the nutrients they need to build muscles, support the immune system, and boost their energy levels. The fact is if we don’t provide our brains with the “supernutrients” they need to manage all of the systems within the body, one or more of those systems may eventually fail. Looking closer at the main components that make up most diets, you will be able to identify nutrients that target the brain and boost its performance. Protein Is One of the Best “Supernutrients” for Your Brain and Here Is Why Neurotransmitters in the brain are made up of proteins. Each protein connects to another like a wall of bricks allowing messages to be sent throughout the body. Different protein sources offer a wide range of nutrients vital to brain health and function. THESE Protein Sources Offer Unique Brain-Supportive Benefits Meat While red meat is getting a bad rap for cholesterol, its saving grace is B12. Red meats are one of the primary sources of B12 in our diet. Along with the other B vitamins and amino acids, the entire network works together to keep the brain functioning efficiently and improve memory. Dairy and eggs Both dairy and eggs are good sources of protein. In addition, vitamin D – normally associated with healthy bones and teeth – also supports healthy brain function. It is one of the main nutrients the brain relies on to prevent cognitive impairment. Be sure, of course, to consume pasture-raised, organic eggs and organic dairy products whenever possible. Fish Fish is a superfood in itself. It contains many vitamins, minerals, and natural oils that support efficient brain function and support memory, both short and long-term. However, be mindful of the types of fish you choose to eat, as some contain significantly higher levels of heavy metals than others. Give Your Body and Brain the Fuel it Needs by Including Plenty of High-Quality Carbs in Your Diet Proteins are often thought of as the building material for the body. While proteins help to make up the structure, carbohydrates provide the fuel. The majority of the body uses carbohydrates to burn calories. In the brain, however, it’s the nutrients within the carbs that make all the difference. Eggs Eggs are full of nutrients, including choline. Choline is related to the B-vitamins and is the precursor to acetylcholine. Acetylcholine is necessary for cognitive function and is known to boost memory and improved focus. Tryptophan is also found in eggs which has been shown to elevate mood. Fruits Many fruits like the “berries” (cherries, blueberries, acai berries, etc.) contain high levels of antioxidants. By destroying free radicals that make their way into our bodies through the environment, processed foods, and excessive amounts of stress, antioxidants help the body to function more efficiently. Berries are also known to have high levels of both vitamin C and vitamin A. Vegetables Vegetables, especially the green leafy kind, contain vital nutrients like lutein, beta carotene, and vitamin K that the brain must have to function. In addition, without vegetables in our diet, we would also lack vital minerals like selenium, zinc, and magnesium. These minerals are essential for cognitive brain health. Here Are the Best Dietary Sources of Healthy Fats There are healthy fats out there that play a role in healthy brain function. Monounsaturated fatty acids (MUFAs) collect the bad fat cells as they flow through the bloodstream. MUFAs can be found in many different types of foods, including a few you may really look forward to. Fatty Acids Fatty acids, most commonly known as Omega 3, 6, and 9, are found in a variety of foods, including salmon, fish, tuna, avocados, and nuts. Dark chocolate also falls into this category and, when eaten in moderation, offers a tasty ingredient for many of your favorite dishes. Olive Oil Olive oil is one of nature’s superfoods. It’s not only a MUFA; it is also known as a powerful antiviral. It also contains large amounts of antioxidants and Vitamins K and E. Combined, these nutrients can supercharge the brain, supporting memory and cognitive function. Breaking down the foods in your diet will allow you to include more foods that support brain health on every level. From cognitive function to improving memory, brain-healthy foods can elevate mood, prevent depression, Alzheimer’s, and dementia. The key is finding ways to incorporate each one into your diet. Sources for this article include: Harvard.edu WexnerMedical.osu.edu MayoClinic.org NIH.gov To read the original article click here.

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Slash Your Risk of Brain Disorders by Making Sure You Get Enough of THIS Fatty Acid

AHA Publisher — Tue, 10 Aug 2021 07:00:10 +0000

Michelle Marks via NaturalHealth365 – Are you omega-3 deficient? According to an overwhelming abundance of scientific data – the answer (for most people) is yes. Low omega-3 intake is directly associated with arthritis, brain disorders, hypertension plus many other cardiovascular issues. So, how can we prevent this risk to our health? The answer is really quite simple – stop eating too many omega-6 rich foods. The typical ‘modern’ diet offers way too many omega-6 fatty acids – by way of conventionally produced meats and overly-processed foods – which actually inhibit the conversion of omega-3 into DHA and EPA. In fact, the typical American diet has about 20 times more omega-6 fatty acids versus omega-3 fatty acids, and this sets the stage for disease. How Does Omega-3 Deficiency Damage the Body? Simply put, low omega-3 intake tends to promote inflammation – the root cause of most degenerative diseases. Think about all those bagels, potato chips, crackers, French fries, and the overabundance of processed, vegetable oils in packaged food items. Obviously, over time, all these foods create nutritional deficiencies that damage the circulatory system and brain cells. Most people think that a good source of omega-3 fatty acids comes from fish, dairy, and meats. But, especially these days, one has to consider the quality of the food and its source. When choosing animal food – look for pasture-raised (grass-fed) beef and dairy products. Remember, the healthier the animal – the better the omega-6 to omega-3 ratio. Bottom line: Most people eat way too many vegetable oils – high in omega-6 – and there is significant evidence that this can cause serious harm. People who eat a non-industrialized, organic fresh foods diet have an omega-6 to omega-3 ratio of about 4:1 to 1:4 – plus a much lower risk for developing life-threatening diseases. Is It Dangerous to Be a Vegetarian? Without getting into a debate, the truth is vegetarians can consume adequate amounts of essential fatty acids – in the right proportion. Like anyone else, it just takes a little thought in making the right decision. Not surprisingly, flaxseeds top the list in terms of the best vegetarian choices of omega-3. In fact, just one ounce of flaxseed contains 6,388 mg of omega 3 and only 1,655 mg of omega 6. In addition, just one tablespoon of flax oil can deliver 7,196 mg of omega 3. Looking for more healthy choices? Try adding some chia seed to your diet. Often touted for its ability to improve physical strength and endurance – one ounce of chia seeds gives us 4,915 mg of omega 3 but just 1,620mg of omega 6. Especially for diabetics, chia seeds will help to improve insulin sensitivity. Where Else Can I Get Omega-3 Rich Foods? Walnuts provide an omega-3 to omega-6 ratio of 4:1. They are high in anti-inflammatory ALA and a very good source of manganese and copper. Most importantly, if you’re looking to boost brain power, walnuts have been shown to improve cognitive learning and performance. Did you know that certain microalgae produce high levels of EPA or DHA? Microalgae, like spirulina, are microscopic single-cell plants that are found in oceans and lakes. They are at the bottom of the food chain and the only vegan source of both EPA and DHA. Obviously, there are many other choices – when it comes to omega-3 rich foods. You can add wakame (seaweed) to soup or try some dark, leafy green vegetables, wild rice, berries, or cabbage foods like cauliflower. All of these foods – naturally – provide a healthy balance of the omega-3 to omega-6 ratio. Final thoughts: Omega-3 deficiencies can easily be avoided by making better food choices. Spend your money on fresh, organic foods – as often as possible – and stay away from the profit-centered, major food producers that care little about your health. Sources for this article include: NIH.gov Plenteousveg.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Western High-Fat Diet Can Cause Chronic Pain, According to UT Health San Antonio-Led Team

AHA Publisher — Mon, 28 Jun 2021 07:00:13 +0000

University of Texas Health Science Center at San Antonio via EurekAlert – SAN ANTONIO, June 23, 2021 – A typical Western high-fat diet can increase the risk of painful disorders common in people with conditions such as diabetes or obesity, according to a groundbreaking paper authored by a team led by The University of Texas Health Science Center at San Antonio, also referred to as UT Health San Antonio. Moreover, changes in diet may significantly reduce or even reverse pain from conditions causing either inflammatory pain – such as arthritis, trauma or surgery – or neuropathic pain, such as diabetes. The novel finding could help treat chronic-pain patients by simply altering diet or developing drugs that block release of certain fatty acids in the body. The paper, more than five years in the making, was published in the June edition of the journal Nature Metabolism by a collaborative team of 15 local researchers, headed by first co-authors Jacob T. Boyd, MD, PhD, and Peter M. LoCoco, PhD, of the Department of Endodontics at UT Health San Antonio. In all, 11 of the co-authors are from UT Health San Antonio, including seven current or former students of its Graduate School of Biomedical Sciences; three represent the Department of Chemistry at the University of Texas at San Antonio; and one is from the Department of Neurology with the South Texas Veterans Health Care System. “This study exemplifies team science at its best – multiple scientists and clinicians with complementary expertise working together to make lives better,” said Kenneth M. Hargreaves, DDS, PhD, professor and chair of the Department of Endodontics at UT Health San Antonio, and senior author of the paper. Fatty Acids and Pain Chronic pain is a major cause of disability around the world. But although fat-reduction often is advised to manage diabetes, auto-immune disorders and cardiovascular diseases, the role of dietary lipids, or fatty acids, in pain conditions has been relatively unknown. In the new paper, Dr. Boyd and his colleagues used multiple methods in both mice and humans to study the role of polyunsaturated fatty acids in pain conditions. They found that typical Western diets high in omega-6 polyunsaturated fats served as a significant risk factor for both inflammatory and neuropathic pain. Omega-6 fats, mainly found in foods with vegetable oils, have their benefits. But Western diets associated with obesity are characterized by much-higher levels of those acids in foods from corn chips to onion rings, than healthy omega-3 fats, which are found in fish and sources like flaxseed and walnuts. Generally, unhealthy foods high in omega-6 fats include processed snacks, fast foods, cakes, and fatty and cured meats, among others. Reversal of this diet, especially by lowering omega-6 and increasing omega-3 lipids, greatly reduced these pain conditions, the researchers found. Also, the authors demonstrated that skin levels of omega-6 lipids in patients with Type 2 diabetic neuropathic pain were strongly associated with reported pain levels and the need for taking analgesic drugs. “This paper is a high-profile contribution for a huge unmet translational need as there are no treatments altering the nature of this neurological disease,” said José E. Cavazos, MD, PhD, professor of neurology, assistant dean and director of the National Institutes of Health-designated South Texas Medical Scientist Training Program at UT Health San Antonio. In an editorial accompanying the paper, Duke University researchers Aidan McGinnis and Ru-Rong Ji wrote, “This comprehensive and elegant study from Boyd et al. may serve as a foundation for new clinical trials and ultimately provide new avenues for the clinical treatment of neuropathies.” To read the original article click here.

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