Last time I talked about Omega Balance and how vital it is to different aspects of brain health.  A good Omega Balance is also crucial to heart health and in improving other inflammatory conditions. Below are my tips to make sure you get enough Omega 3 Fatty Acids and improve your overall Omega Balance.
 
If you’d like to take a look at your balance ask us about OmegaCheck blood testing. This looks at different omega 3 and 6 fats in your blood stream and some health relevant ratios of those levels. If you’re curious about your Brain Health and would like to work on it then take a look at our Brain Nutrient 360° Deal this month which includes an OmegaCheck.
 

1. Switch to 100% Grass Fed or Pasture Raised animal products. Factory farmed animal produce contains fewer omega 3 fatty acids and more omega 6s. A great place to start is with your eggs. Look for the words Pastured or Pasture Raised on the packaging to get the omega 3 benefits. The terms Cage Free and Free Range are not going to get you the quality you need. 
2. Eat fatty fish a few times a week. The stronger tasting, darker fish provide the highest omega 3 content. Here’s my article on eating fish safely. 
3. Take a high quality fish oil or cod liver oil. Xymogen’s Omega MonoPure is my favorite source. Vegetarians and vegans can use an algae based supplement like this one Xymogen’s DHA from Algae for a source of omega 3s. You’ll need a referral code to purchase so if you’d like to find out if one of these is a fit for you then let me know. 
4. You can certainly include other non-animal sources of omega 3 fatty acids like chia, flax, hemp and walnuts in your diet but know that they carry fewer health benefits. The body has to convert the ALA (alpha linolenic acid) omega 3 fats in these to the more beneficial DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Conversion rates can be extremely low depending on which type of genetic variations (gene SNPs) you carry.
5. Eliminate these high omega 6, highly processed industrial seed oils from your diet: Canola Oil, Corn Oil, Soy Bean Oil, and Vegetable Oil. These are likely rancid anyway having been exposed to high heat and pressure during processing and sitting in clear plastic bottles on the shelf for who knows how long!

Omega-3 fatty acids are essential fats, which means that even though your body needs them, it is not able to make them. It must get them from the foods and supplements that you eat.
 
Why does the body need omega 3s?
Omega 3s play important roles in the body as part of the structure of cell membranes. DHA, in particular, is especially high in the retina, brain, and sperm. In addition, omega 3s (along with omega 6s) provide energy for the body and are used to form eicosanoids. Eicosanoids are hormone-like signaling molecules; they have wide ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems. Omega 3s and omega 6s compete for the synthesis of eicosanoids, with the omega 3 based eicosanoids having more anti-inflammatory activity versus the more pro-inflammatory omega 6 based eicosanoids.
 
It is estimated that a whopping 70% of Americans have insufficient levels of omega 3 fatty acids and typically an abundance of omega 6s. No wonder the population suffers from widespread, inflammatory, chronic health conditions! Nevertheless, it is not something that is typically tested by your doctor. We find an OmegaCheck Blood Test to be a valuable tool in addition to our testing of other nutrient levels to help us support your health. It’s part of our Brain Nutrient 360° Special Deal this month.
 
How do omega 3s impact brain health?
Our brain cell membranes go through a deterioration process as we age, and this plays a role in the development of memory loss and cognitive decline.  Omega 3 fatty acids are key in protecting against this decline and increasing gray matter brain volume.  Their anti-inflammatory actions improve blood flow to specific areas of the brain and can help with scores on cognitive tests, problem-solving and memory.
 
Depression and anxiety are impacted and caused by many different factors. Nutritional deficiencies and imbalances play a role in a person’s vulnerability to mood disorders. Increasing the intake of Omega 3s is an important support because Omega 3s facilitate proper messaging between nerve cells, as well as a reduction in inflammatory chemicals that have been linked to depression.
 
Brain injuries contribute to approximately 30% of all injury deaths in the United States, and those who survive these injuries can suffer their impact for the rest of their lives. Traumatic brain injuries are a result of a blow to the head that damages brain cells and can lead to symptoms ranging from confusion and impaired thinking to loss of sensation, memory, movement, and even to mood disorders and personality changes. Omega-3 fatty acids can provide valuable protection against inflammation and support regeneration of damaged neural cells. Similar benefits are available to those who have suffered strokes.
 
Enter your email to subscribe to our blog Amanda’s Musings to get our tips later in the month on improving your Omega 3 intake and balance.
 
Don’t forget to check out our Brain Nutrient 360° Special Deal this month if you’d like to work on your brain and overall health with us.

You’ve probably heard about lots of the benefits of taking magnesium due to its many important roles in the body. Perhaps you also know that many of us are magnesium deficient, estimated at around 80% of the US population. Maybe you’ve even heard about its benefits for brain health but here’s something you may not know about…
 
Certain forms of magnesium have benefits for those suffering from anxiety related disorders such as social anxiety disorder, post-traumatic stress disorder (PTSD), panic disorder, specific phobias and others.
 
You may know someone dealing with anxiety. Anxiety disorders impact a whopping 18% of the US population and are the most common mental illness.
 
Here’s what’s happening:
When in real danger, fear is essential for survival. Fear triggers the brain to use its Cognitive Ability and respond with many split-second changes in the body to prepare to defend against the danger or to avoid it. This response is a healthy reaction meant to protect us from harm.

In anxiety disorders, the fear memory continues or is triggered even when the danger is no longer real or present. Cognitive ability is not sufficient to control the fears.
 
Boosting Cognitive Ability:
Magnesium, in the form of Magtein™, magnesium I-threonate, has been shown in studies to improve magnesium concentration in the brain, which boosts cognitive ability and enhances control of fear and anxiety. Other forms of magnesium have low brain bioavailability and are not able to effectively raise the brain’s magnesium levels.
 
You can find products containing Magtein™ at our dispensaries with EmersonWellevate, Natural Partners NPScript (use code W2O) and Fullscript You’ll SAVE 5% off the retail price when you use our dispensaries compared with going direct. FREE SHIPPING on orders over $49.
​We also love Xymogen’s Magtein™ containing products. Contact us for information and to discuss your needs and we can provide you with a referral code plus a 5% DISCOUNT there on your first order site wide.

I don’t know about you, but I see ads and books for Ketogenic diet programs everywhere.  They sound so enticing. After all, ketosis is promoted as a powerful way to burn body fat and sharpen your mental focus.  So should you jump on that trend? Here are some aspects to think about:
 
What is a Ketogenic Diet?
Without glucose from carbs (and here I don’t just mean sugars and grains but also beans, legumes, fruits and vegetables) your body burns the fat you eat and the stored fat on your body as its main fuel source.  The fat breaks down into ketones that are an alternative to glucose to fuel your brain and suppress hunger. The exact details of what you might eat vary somewhat from program to program but broadly speaking you eat the majority of your calories as fat, restricting protein to moderate levels (15-20%) and carbohydrates to 5-10%.
 
Potential Benefits of Burning Ketones

• Less Inflammation – Burning ketones causes less inflammation than burning glucose.
• More Brain Power – The brain on ketones produces more mitochondria – the energy source for your cells.
• Neuroprotective – A great way to benefit brain conditions like epilepsy and Parkinson’s.
• Less Hunger – When your body is good at burning fat for fuel it can always turn to your fat stores for energy and you don’t feel as hungry.
• Rapid Weight loss – Where burning carbs for fuel increases insulin and puts you into fat storage mode, burning fats means that you can utilize stored fat on your body.
• Blood sugar balance and improved insulin sensitivity.
• Cardiovascular benefits.

 
Is Keto Beneficial Long Term?
Staying on a ketogenic diet long term can be stressful on the body. There isn’t a human population in history that has existed in long-term ketosis. Even the Inuits, who had a very high fat diet, were not in ketosis because they had genetic mutations that stopped them overproducing ketones. For this reason, I don’t recommend staying on a keto diet for a long period and think it suitable for only 3-6 months as a therapeutic diet helpful to deal with certain situations only.
 
 
Downsides of the Ketogenic Diet
Also bear in mind that not everyone will respond the same way to a ketogenic diet. Everyone has different genetics and lifestyles. Consider if a ketogenic diet is really the right direction for you and beware of these potential downsides before you embark on a keto program.

• Damage to the Gut Microbiome - Restricting carbohydrates means restricting vegetables and other sources of dietary fiber. This results in less fermentation and therefore less food for the gut microbes. It also means a more acidic environment in the colon, which can encourage less desirable bacteria to thrive.
• Constipation – The lack of fiber can slow down things in the GI tract and that means you are not eliminating waste and toxins. As toxins are stored in fat tissue this a concern if you are burning body fat.
• Keto Flu – It takes time for your body to adapt to be able to burn fat for fuel. It can take a couple of days or a couple of weeks. The transition period, known as the keto flu, is often accompanied by fatigue, lightheadedness, dizziness and electrolyte imbalances that can be severe.
• Hormonal imbalances – Women, in particular, seem to respond less well to a ketogenic diet. Ketosis is like starvation and so the body can shut down reproductive functions via the thyroid. Especially if you have low thyroid function, the risks of keto may be too great. Keto is also not a good idea if you have low cortisol and adrenal fatigue. Fiber is important for removal of excess hormones from the body and without it they will stay in your system and create imbalances.
• Stress on the liver, kidneys and gallbladder – Some people don’t do well digesting and metabolizing fats. It is better to monitor how you are doing with regular blood tests. If you aren’t doing well, keto is probably not for you.
• People living in Blue Zones, the world’s longest living cultures, eat a diet rich in fruits and vegetables that are packed with phytonutrients, vitamins and minerals.

 
Let us know if you have more questions. We always love to hear from you.