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Omega 3 – 5 Benefits decrease depression, anxiety and even PMS !

 

5 Benefits of Omega 3! 

The body can make most fats from other fats but it can’t make Omega 3 – which must be obtained from foods high in Omega 3.  Foods such as fish, nuts vegetable oils flax seeds and flax oil as well as leafy vegetables all aid in the bodies production of this essential fat.  The benefits of Omega 3 are abundant helping to decrease depression and anxiety, improving sleep decreasing inflammation aiding in joint repair and not to mention the improvement in all levels of cardiovascular health.  Listed below are some benefits of Omega 3 and if can’t obtain enough from your foods you should be supplementing with this essential fat.

  1. Decrease Anxiety and Depression and acts as a mood stabilizer– Studies suggest that those patients that took Omega 3 Fish oils showed a marked improvement in their depression symptoms. In one study alone 64% of patients who took 10 Gms of Omega 3 over 4 months showed significant improvement in symptoms
  2. Shown to help fight heart disease – It is well established that omega-3 fatty acids decrease serum levels of triglycerides and those larger scale studies of the Mediterranean diet (high in fatty fishes) strongly associated higher levels of Omega 3 with reduced heart rate and systemic vascular resistance and lower incidence of ischemic heart disease and heart failure.
  3. Decrease symptoms of metabolic syndrome Metabolic syndrome is defined as a concentration of 3 or more components including, hypertension, elevated blood glucose, high triglycerides and low HDl, with central obesity abdominal size in males greater than 40 inches in females greater than 35 inches. Some studies have shown that Omega 3s reduce insulin resistance, decrease triglycerides while also decreasing inflammation and lowering blood pressure.
  4. Help decrease inflammation – Fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA), which block inflammatory cytokines and prostaglandins (toxins); they are converted by the body into powerful anti-inflammatory chemicals called resolvins. Inflammatory conditions such as Lupus, Arthritis and inflammatory bowel disease (IBS) all responded to Omega 3’s and in some studies Omega 3s also improved the effectiveness of other antiflammatory medications.
  5. Can help reduce some cancers: Omega 3’s have been shown to reduce the risk of come cancers such as breast and colon BUT recent studies (Harvard) show that increase consumption of Omega 3 is linked to increases in Prostate cancers. Omega 3’s work as they may reduce the production of enzymes that promote cancer cell growth, increase the rate of cancer cell death and suppress the formation of new blood vessels required for cancer cells to grow.   Again check with your physician to determine the benefits.
  6. Can help improve sleep – The University of Oxford determined that a supplement of 600 mg of Omega 3 actually resulted in fewer sleep disturbances and this study was done in children! (I’m and Adult Nurse Practitioner so I can’t advocate the use of Omega 3 in children but the fact that Omega 3 supplementation is linked to improvement in both depression and anxiety (where insomnia is often an associated symptom) it doesn’t surprise me that improvement in Omega 3 levels leads to decreases in insomnia and improved sleep!
  7. Can decrease menstrual cramping – Research has shown a link between low omega 3 levels and increased menstrual pain and symptoms. That’s because menstrual cramping happens when cells release Omega 6 fatty acids which produce produce pro-inflammatory eicosanoids increasing cramping, bloating, headaches and nausea.  By increasing omega 3 As a result, cramps, headache, nausea, or other symptoms may be present.  Also Omega 3 can reduce hot flashes as it acts as a neurotransmitter modulator

Foods High in Omega 3:  Flaxseed oil, Flaxseed, Fatty Fish such as Salmon, Tuna, Mackerel, Herring, Sardines, Chia Seed, Nuts, walnuts, avocados, spinach

Bonus Recipe:

Poached Salmon with wilted Spinach and Pine Nuts.

Place salmon on grate in pan with water in the bottom and poach – add fresh lemon juice to the water and on top of salmon

Sautee Spinach with Pine nuts in olive oil in pan

Recommended Dose:  200 – 500 MG Daily but also dosed based on use (higher dosage in elevated triglycerides)

As with all medications and supplements please consult your doctor before starting any new medication.

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores and for more great information go to http://www.synergyhealthandwellness.net

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

 

 

 

 


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Maca – Decrease hot flashes and mood swings !

 

5 Benefits of Maca (and why you should be taking it) !

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Maca, long known as Peruvian Ginseng has been used by indigenous people of the Andes for centuries.  Its benefits, espceically for women are now being documented bringing relief to many women and decreasing the upsetting side effects of menopause especially hot flashes, mood swings and irritability.  The following are 5 benefits of Maca for Women and lets not forget the men in our lives.

 

Consuming Maca regularly has substantial benefits and can greatly improve quality of life for females and males

 

  1. Decrease in Menopause and Peri-Menopause Symptoms– Regular use of Maca has been shown to decrease hot flashes, sleep disturbance, irritability and even depression symptoms in (Peri) and Menopausal females
  2. Improvement in Sexual Function and Increase in Libido – Who doesn’t want to ramp up their Libido’s which commonly wane during menopause. Maca has been proven to increase libido and it has also been studied in women taking SSRI’s to combat chemical induced (medication) sexual dysfunction.  Maca is also high in Iodine, Zinc and essential fatty acids, not surprisingly the same nutrients and minerals found in oysters, that may balance sexual hormones and mood.
  3. Mood Stabilizer Fatty acids in maca root support brain function, which may be responsible for stabilizing analytical skills, cognitive function, and rational thinking. Many doctors focused on holistic wellness often recommended omega-3 fatty acids (like the ones found in maca) as a first step toward alleviating certain symptoms associated with depression, anxiety, and stress.
  4. Increases Energy Maca is rich in vitamins, minerals, essential fatty acids, and protein. These nutrients naturally support energy levels and aid in recovery from injury. Numerous studies have evaluated maca root for its role in athletic performance for these exact reasons. Even if you’re not an athlete, incorporating maca into your daily routine could be an excellent way to bring a spring back into your step and this goes for males and females
  5. Increases Bone Density – Osteoporosis is a common finding in menopausal women and Maca has been shown to improve markers in bone density. Coupled with weight bearing exercise, the combination can improve outcomes.
  6. Bonus Tip : For men Maca has been shown to increase libido while improving sexual dysfunction ! Some studies have also shown an increase in testosterone levels and increase in  sperm production  in males with black maca more effective than yellow or red.

 

As with all medications and supplements please consult your doctor before starting any new medication.  While the benefits of Maca are now being brought to the forefront caution should be used by those who are using other hormone medications.

 

Recommended Dose:  1,500 – 3,000 mg Daily

Maca comes in both powder and pill form.  I recommend pill form Advocares Formula W is one example.  Most powders have a very bitter and pungent taste even when mixed with protein powder or yogurt.  With the exception of Gaia Brand in two great flavors Vanilla Chai and Cacao Ginger.  For my friends in Ireland and the UK Gaia is available in both countries

 

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net