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🌿 HEALTH HACK

‘Omega-3 Fatty Acids’ (Including: Simple Ways To Get Them From Your Diet To Boost Heart Health, Brain Function, Hormone Balance & Longevity)

Many people hear the word ‘fat’ & immediately assume the worst...

And sure, while your body may not need the ‘fats’ that are found in a bag of potato chips or in fast food…

The truth is that fat is absolutely not the enemy! (if anything, added sugar is, as we covered in a previous newsletter)...

And there are many types & sources of ‘fat’ that are involved in important functions in the body & essential for your wellbeing…

You can call these “good fats”, or “essential fatty acids”… such as Omega fatty acids as we’ll talk about today...

But let that be the first big takeaway right out of the gate from this week’s newsletter which is that ‘fat’ is not bad…

• Just because something is ‘low fat’ doesn’t make it healthy…

• And if another food is high in fat — like nuts, seeds, or avocados — it doesn’t make them unhealthy, but as these examples show (& we’ll explore more) they are very healthy!

Now, let’s focus in on…

Omega-3 Fatty Acids

Omega-3 fatty acids are a key family of essential polyunsaturated fats & the body can’t make them from scratch; hence it’s crucial to get them from the food we eat…

So what makes omega-3 fats special?

They are needed for many bodily functions from cell growth to muscle activity…

And today, we’re going to deep dive into types of omega-3s, the best dietary sources of them, their potential health benefits & also simple ways to add them to your diet…

To start, omega-3 fats come in three different types:

• ALA (alpha-linoleic acid)

• EPA (eicosapentaenoic acid)

• DHA (docosahexaenoic acid)

EPA & DHA, are the two key omega-3 fatty acids…

Fatty fish like salmon, mackerel, tuna & sardines are rich in these omega-3s…

You can also boost your intake with some grass-fed meat & dairy products, but these contain very small amounts of omega-3s…

ALA is the most common omega-3 fatty acid, which the body can convert to DHA & EPA...

It’s abundant in plant-based foods like seaweed, walnuts, flaxseed, chia seeds, pumpkin seeds & soybeans…

Every year, nutrition trends may come & go…

…but Omega-3 fatty acids continue to receive well-deserved credit for being amongst the healthiest fats on the planet…

Here are just some of the best-known health benefits of omega-3 fatty acids…

1. Promotes Cardiovascular Health

Even a meta-analysis from 2019, which included data from over 10 studies, found that omega‐3 fatty acids help lower blood cholesterol & blood pressure levels, hence reducing the risk for heart disease & stroke…

2. Boost Brain Health

Research shows that eating foods high in omega-3s such as fatty fish can increase blood flow to the brain & improve memory & cognitive function…

Omega-3s are often used as a non-prescription approach to treat dementia & Alzheimer’s…

Additionally, studies note that omega-3s may reduce cortisol levels & prevent stress…

3. Prevent Hormonal Imbalance

Omega-3 fatty acids play a crucial role in supporting the endocrine system, which produces hormones to control & regulate many bodily functions such as metabolism, growth, sexual function & blood pressure, hence preventing hormonal imbalance.

4. Reduces Anxiety & Depression

Omega-3s are effective in improving mental health & reducing symptoms of both anxiety & depression, the two most common mental disorders worldwide…

5. Improve Eye Health

DHA, a type of omega-3, is a major structural component of the retina of your eye & getting recommended intake of it is linked to a reduced risk of vision problems & the prevention of macular degeneration, which can cause permanent eye damage & blindness…

6. Help Manage Inflammation Conditions

Omega-3s can help reduce chronic inflammation & symptoms of various autoimmune diseases, such as type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn's disease & psoriasis…

7. Improve Skin Health

Omega-3s can help keep your skin healthy, preventing premature aging & safeguarding against sun damage…

DHA is also a structural component of your skin & it’s responsible for the health of cell membranes, which results in soft, moist, supple & wrinkle-free skin…

8. Reduce The Risk Of Cancer

Cancer is one of the leading causes of death & omega-3 fatty acids have long been claimed to reduce the risk of certain cancers, including colon, prostate & breast cancer…

Omega-3 fatty acids have received well-deserved credit as some of the healthiest fats on the planet… & you don't have to make major changes to your eating habits to get this right fat into your diet…

Here’s simple ways to get a sufficient intake of essential omega-3s…

Optimizing Your Diet

• First off, use you can natural/plant-based oils instead of butter for cooking…
  

• You can also add more fish to your diet, especially oily fish such as mackerel, salmon, tuna & sardines…
  

• Alternatively/additionally add nuts & seeds to salad, yogurt, or morning oats such as walnuts, flaxseeds, pumpkin seeds, or chia seeds (even a small handful of either will up your omega-3 intake)
  

• You can incorporate soy into your diet, eating whole soybeans (commonly called edamame) or good quality tofu…
  

• And be sure to opt for healthy snacking options by adding walnuts, flaxseeds, sunflower seeds & pumpkin seeds to your trail mix…
  

• Vegetables such as broccoli, brussels sprouts, winter squash & spinach also contain omega-3s & you can add them to your salads & stir-fry recipes…

You can also consider the possibility of adding good-quality fish-oil (although remember to look for pure fish oil from the Arctic Circle where there's not much pollution & zero risk of poisoning from mercury…)

Supplements made of flaxseed oil or microalgae also contain omega-3 fats (including EPA & DHA) & make an ideal option for vegans or people following plant-based diets…

Although we don’t recommend this be your starting point. As we covered in a previous newsletter, supplements are rarely the solution & it’s better to focus on nutritional changes like adding the whole ingredients (like fish or flaxseeds in this case) into your diet...

In sum, omega-3 fatty acids play a vital role in maintaining overall well-being, promoting longevity & a higher quality of life…

With their diverse benefits, Omega-3 fatty acids are integral for maintaining optimal health across the lifespan…

Incorporating these essential, healthy fats into your diet can significantly enhance your health & fitness regime 😃 

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💭 QUOTE OF THE WEEK

💭 HERBAL REMEDY

Ginger (Or... The 'Natural Miracle Spice' To Reduce Sickness, Heal Health Problems & Improve Your Wellbeing!)

Ginger is a marvel of nature, boasting an impressive array of 15 different chemical compounds, which hold a treasure trove of potential health & detoxing benefits!

Let's explore some of these & the remarkable ways that this spice can enhance your well-being… (just as it has for individuals & tribes for thousands of years!)

1 - Alleviates Nausea

Ginger's reputation as a nausea reliever is well-deserved. Cruise ships often stock ginger ale to combat seasickness, although the natural spice is a healthier alternative.

It has also proven highly effective in reducing morning sickness in pregnant women, rivaling pharmaceutical options without any undesirable side effects. Ginger root offers a safe haven for both mother & child.

2 - Potent Anti-Fungal Properties

Among 29 tested plant species, ginger reigns supreme as the most effective in combating fungal infections.

Incorporating a daily dose of ginger, whether in your vegetable juice, in cooked dishes, or even on it's own (e.g. can be chewed for a few minutes) can help to ward off yeast infections.

3 - Cancer Growth Inhibition

Ginger exhibits a remarkable ability to hinder cancer growth, particularly in ovarian & prostate cancer. Recent studies suggest intriguing links between ginger's impact on health & the well-being of our vital organs.

4 - Blood Sugar Regulation

Managing high blood sugar levels is crucial in reducing the risk of diabetes & obesity. Ginger plays a pivotal role in lowering these risks. Whether you aim to shed pounds or naturally support diabetes management, ginger is your trusted ally.

5 - Cognitive Enhancement

Numerous studies have demonstrated ginger's protective effects against cognitive decline. Some even reveal its potential to enhance cognitive function, particularly in middle-aged women. Ginger is truly a superstar for brain health, as well as physical wellbeing.

So, what's the advice?

Well, it's time to incorporate more ginger into your daily routine, reaping the wealth of health benefits mentioned (as well as many others not listed.)

Whether you grow it in your garden, buy it fresh, or opt for ground ginger, this versatile spice can make a significant difference in your well-being!