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.

Most of us know about Macronutrients – Proteins, Carbohydrates and Fats. We eat these to give us enough caloric energy to fuel our activities. They get a lot of attention actually, especially around weight loss, as many of us calorie count, measure our macronutrient ratio or restrict certain macronutrients (maybe low carb or low fat etc.).
 
But let’s not forget about Micronutrients. These are nutrients that we need to ingest in relatively small quantities to function at our best and they are vital to our health. You are probably familiar with some or all of them: vitamins, minerals, essential amino acids (the building blocks of proteins), essential fatty acids (omega 3s and omega 6s) and phytonutrients (chemicals found in plants). Each micronutrient has a wide variety of functions in the body so if you don’t consume enough to meet your needs then symptoms can start to show up. We call these Deficiency Symptoms. The following chart shows some of the major functions of some key micronutrients and an outline of their deficiency symptoms.

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How do nutrient levels become depleted?
Unfortunately, it is all too easy to get low on nutrients. Here are some of the ways it can happen.
 
Drug induced
Medications can block the absorption, synthesis, metabolism or storage of nutrients.  For example, statin drugs deplete our stores of CoQ10. Your doctor is supposed to tell you that when prescribing a statin, but I find many of my clients are in the dark on that one.
 
Inadequate intake
The recommended daily amounts, RDAs, are the best information we have on how much of each nutrient is needed to avoid deficiency symptoms. Our individual genes or lifestyle can determine an even higher level of need. National surveys show that many people in the US do not meet even that benchmark for many nutrients. Contributing factors can be:

• a lack of (micro) nutrient dense foods in the diet,
• a high intake of highly processed foods,
• the declining quality of the food supply due to farming practices,
• longer storage time for food between farm and table,
• a restricted diet, such as veganism.

 
Stress and caffeine
For some Americans this is a way of life! Being amped up and stressed takes a toll on your body and you burn through more nutrients. That can leave you depleted.
 
Sugar and white flour foods
Eating a lot of sugar and white flour foods that raise your blood sugar fast can deplete the body of key nutrients like magnesium and chromium, amongst others.
 
Alcohol
The process of metabolizing alcohol requires the liver to use nutrients. These nutrients are diverted from other roles in the body and can leave you depleted.
 
Mal-absorption 
You may be eating enough micronutrients but not absorbing them! There are a number of different situations where this could occur but common ones that I encounter with clients are leaky gut or low stomach acid.
 
If you have symptoms, you may have micronutrient deficiencies!
 
One of the most helpful tools I use in my practice to gather information about my clients and help them get to optimal health is a Micronutrient Test. It is one key for me to knowing how to support and restore health in clients. The results show me which deficiencies in nutrients could be playing a part in symptoms. Testing cuts down on a lot of the educated guess work that would otherwise be needed.
 
If you’re curious about getting your nutrient status checked then read more about our Micronutrient Blood Test or get in touch with your questions. You might also be interested in our Holiday Special Deal on a Total Nutrition Package. It’s a great way to start out 2019!

Omega 3s Deliver Health Benefits
Unless you’ve been living under a rock, you’ve probably heard a lot about the benefits of eating fish. They are packed with Omega 3 fats that are good for our brain (more than half of the brain is made from fat), nervous system, heart and cardiovascular system. Omega 3 fats are anti-inflammatory and so protect against chronic disease like type 2 diabetes, autoimmune conditions and depression.
 
Not all fish are created equal for delivering Omega 3s.  Dark, oily, stronger tasting fish typically contain the highest amounts. These ones have some of the best levels.

• Sardines
• Herring
• Salmon
• Trout
• Oysters
• Mussels

 
It is worth noting though that some seafood that is lower in Omega 3s deliver other nutrient benefits like abundant minerals that can be lacking in our diets. Don’t feel too constrained!
 
It’s possible that you’re aware of some concerns around eating fish too and if you’re like many of my clients you could use some more guidance.
 
Farmed vs. Wild Fish
 

1. Wild fish is best for our health (although keep reading for more about Mercury toxicity), but with the pressure to keep up with consumer demand, more and more fish that we buy is farmed.
2. Some farm-raised fish is produced responsibly, without the use of harmful antibiotics, fungicides and parasitides and providing the fish with appropriate food.
3. Unfortunately though, much of the farm-raised fish is contaminated with toxins and raised on food that’s far removed from what it would naturally eat.  That reduces the Omega 3 content of the fish, sometimes to almost negligible levels and exposes us to toxins.

 
Ask your fishmonger or look for labeling on farmed fish that indicates:

• The fish were raised without antibiotics or hormones.
• They were farmed in low-density (not cramped) pens or tanks.
• The fish tanks or pens were not treated with synthetic herbicides.
• The fish were fed a more natural diet that does not include genetically-modified plants or land-based foods.

 
Mercury Toxicity
 
Industrial factories pollute our oceans and waterways with mercury and other manufacturing toxins. These toxins are absorbed by small water organisms and plant life which are then eaten by larger fish. For this reason, fish higher up the food chain contain more mercury than smaller fish as it accumulates.
 
Avoid eating larger fish like these that tend to be higher in mercury:

• Bluefish
• Cod
• Halibut
• Mackerel
• Orange Roughy
• Shark
• Swordfish
• Tilefish
• Tuna

 
If you’re like me and love your sushi, you might consider using spirulina, chlorella  or other heavy metal detox ingredients afterward to support your body in detoxing.
 
Eat smaller fish like these that are lower in mercury:

• Anchovies
• Catfish
• Crab
• Oysters
• Sardines
• Shrimp
• Tilapia

 
Should I take a fish oil supplement?
 
Many people in the US are deficient in Omega 3s. For that reason I often add an OmegaCheck to other blood testing that my clients are doing.  It can be challenging to get your omega 3 levels to where they should be. So whilst it’s not as beneficial as eating the whole fish, I suggest taking an Omega 3 fish oil supplement. I am so impressed by Xymogen’s Omega MonoPure that my family and I take it and I recommend it to all of my clients. You’ll need a referral code so if you’d like to find out if it’s a fit for you then let me know and we can chat.

As always, let me know if you have questions or comments.  We always like to hear from you.

1. Manage your blood sugar. If you have insulin resistance or diabetes this can increase your number of LDL particles. Reducing your intake of sugar and processed flour is the first place to start.
2. Exercise regularly. Additionally sit less and stand or walk more – this non-exercise activity may have a greater impact on your heart health than your scheduled exercise.
3. Sleep more and stress less. Both have a significant impact on heart disease.
4. Eat cold water, fatty fish and take a high quality fish oil supplement to get plenty of omega3 fats. I’m excited about this Omega MonoPure fish oil, which is 3 times more absorbable than regular fish oil. Call the office for an consultation to see if this is a good fit for you and we can provide you with a referral code to order.
5. Eat mono-unsaturated fats from olives, olive oil, avocado, avocado oil and macadamia nuts.
6. Consume antioxidant rich foods and supplements to prevent oxidative damage (a major risk factor for heart disease). That means eat a rainbow of vegetables and some fruits like dark, leafy greens and berries. Don’t forget that red meat and organ meats like liver are rich in antioxidants like retinol (vitamin A) and CoQ10 that you won’t get in plant foods.
7. Polyphenol rich foods have been show to have a variety of health benefits:

• Dark chocolate has been shown to lower blood pressure and LDL cholesterol and improve insulin sensitivity;
• Several studies have shown that hibiscus tea lowers blood pressure in people with hypertension;
• Blueberries have been shown to lower blood pressure and oxidized LDL in men and women with metabolic syndrome.

1. 8. Soluble fiber binds to cholesterol to help your body eliminate excess and it improves insulin sensitivity. Soluble fiber is found in oats, vegetables like Brussels sprouts, turnips, carrots, sweet and white potatoes, squash and asparagus, and fruits like apricots, prunes, pears, oranges, grapefruit and mangoes. 

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Let us know if you have questions or have had improvements with any of these. We love to hear from you.

Typically we think about protecting ourselves from sun damage by covering up or using a sunscreen. If you didn’t read my article last time about Sun Exposure and Vitamin D be sure to check it out to understand why you might occasionally want to actually get out there and soak up a few rays. So how can you reduce your risk of sun damage by over doing it? Well, did you know that your diet can have a significant impact on the skin’s ability to protect itself?
Here are 3 diet tips that will help activate your skin’s natural defenses against sun damage:
Eat foods Rich in Lycopene
Lycopene, a carotenoid found in tomatoes, has been shown to provide protection against acute and potentially long-term sun damage. The lycopene is more bioavailable in cooked tomatoes like sauces than it is in raw tomatoes.
Take Astaxanthin
Astaxanthin, another carotenoid, is found in algae and animals that eat it, like shrimp and salmon. However, it is more easily obtained from a supplement. Astaxanthin is showing promise as an internal sunscreen, by protecting from UVA sun damage. It scavenges free radicals created by skin exposed to ultraviolet rays and seems to alleviate the pain and inflammation associate with sunburn. Here’s a great Astaxanthin Supplement to give you a boost.
Eat Omega 3 Fatty Acids
Research is showing that the anti-inflammatory properties of these fats found in fatty fish, walnuts, and flax can help protect the skin from UV damage. Typically, American’s ingest more omega 6 fats than omega 3s, leaving us out of balance. Buying 100% grass fed and pastured animal and dairy products also helps tip the balance in the right direction. You can also supplement with Omega 3 fish oils. Here’s a high quality Fish Oil Supplement that I like.
 
Have fun out there and get your sun safely!