fbpx

Your Road to Wellness

Flaxseeds

One good reason it is important to have a low omega 6 to omega 3 fatty acid ratio

Posted by on 10:00 am Fish Oil, Flaxseeds, General Health, HDL, HDL Level, Health Risk, Omega-3, fish oil, telomeres, Wellness | 0 comments

Both omega 3 and omega 6 fatty acids are essential which means we have to get them through the diet, since the body cannot make them.  The omega 6 fatty acid intake is quite a bit higher than the omega 3 intake the way most people eat now.

Omega 6 fatty acids are precursors for arachidonic acid which again is a part of the inflammatory cascade which is producing the inflammatory cytokines (substances). The omega 3 fatty acids are more known for reducing inflammation.

Both of these fatty acids are important and they are incorporated into the cell membranes.

The following research is interesting because it measured telomere length as it relates to aging, and how this is affected by the ratio of omega 6 to omega 3 fatty acids (Kiecolt-Glaser JK, et.al., 2013).

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes. If DNA strands become damaged our cells will not function properly.  Longer telomeres are generally related to better health.

This was a double-blind four-month study, and included 106 healthy sedentary overweight middle-aged older adults who received either 2.5g/day, l.25g/day or a placebo capsule for 4 months. Oxidative stress and telomere length were measured.

The researchers found that oxidative stress was reduced, and that telomere length increased with decreasing omega 6 to omega 3 fatty acid ratio.   This data suggests that a lower omega 6 to omega 3 fatty acid ratio can impact cell aging.

Other research has documented that omega 3 fatty acids also reduce inflammation.

The omega 3 fatty acids used in this research were from fish oil and had a high amount of EPA.

Reference

Kiecolt-Glaser JK. Brain Behav Immun. 2013 Feb;28:16-24, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS, Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain Behav Immun. 2013 Feb;28:16-24.

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

Is there an effective way to lower blood pressure without medications?

Posted by on 12:13 pm Anti-aging, Blood Pressure, Blood triglycerides, Flaxseeds, Health Risk | 0 comments

 

It is very common–even if it is not necessary–to see that the blood pressure is increasing with age.   With medications, blood pressure usually comes down, but it may still not be as low as we would like it to be. Blood pressure medications also comes with side effects.

What else can we do?

A low glycemic index high nutrient diet and regular exercise would make a big difference, but there is also something else you can do which has shown to reduce blood pressure as effectively as medication for those with high blood pressure. It is also simple to implement.

This is the research.

The study examined the effects of daily ingestion of flax seeds on systolic and diastolic blood pressure (Rodriguez-Leyva D, et.al., 2013).  It was a double-blinded, placebo-controlled, randomized trial, 110 patients ingested a variety of foods that contained 30 g of milled flax seed or a placebo each day for 6 month.

After 6 months the systolic blood pressure was 10 mm Hg lower and the diastolic pressure was 7 mm Hg lower in the flax seed group compared to the placebo group.

For the participants that had a systolic blood pressure of 140 mm Hg or higher, it was an even better response with a reduction of 15 mm Hg for systolic pressure and 7 mm Hg reduction for diastolic pressure for those who ingested the flax seeds.

You can buy organic raw flax seeds and grind them in a coffee grinder for 10-15 seconds.

Either add them to different foods, or just put them in a glass, add some water and drink it down. It’s as easy as that.

Reference

Rodriguez-Leyva D, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan B, Aliani M, Guzman R, Pierce GN.Potent antihypertensive action of dietary flaxseed in hypertensive patients.Hypertension. 2013 Dec;62(6):1081-9.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

Can a simple thing like this help us stay healthier as we get older?

Posted by on 2:29 pm Anti-Aging, Cholesterol, Fish Oil, Flaxseeds, General Health, Low glycemic meals, Omega-3, fish oil, Research, Stay healthy, Supplements | 0 comments

There is not much point in living a very long life if we don’t feel and function good.  So what can you do to improve your odds of staying healthy? A low glycemic index, high nutrient plant based diet and regular exercise would help you do that, but you probably already know that.

According to this research it can be quite easy to improve your odds of staying healthy as you get older by just adding one simple thing (Lai HT, et.al., 2018).  The study participants were 2622 adults with an average age of 74.4 years. They were healthy at the start of the study and were followed for 15 years.

The phospholipids of omega 3 fatty acids from both plant sources and seafood were measured in the blood.  The results showed that higher levels of long chain omega 3 fatty acids from seafood were associated with an 18% lower risk of unhealthy ageing.  The researchers wrote that the findings support guidelines for increased dietary consumption of omega 3 fatty acids.

You can eat fish a couple of times a week, but fish is getting more and more polluted.  You can, however, decrease your exposure to these pollutants and instead use high quality fish oil capsules which has been verified to contain lower levels of pollutants.

You can raise your blood levels of omega 3 fatty acids by taking capsules as long as it is a product that has high enough levels of these fatty acids, it’s not more difficult than that.

Reference

Lai HT, de Oliveira Otto MC, Lemaitre RN, McKnight B, Song X, King IB, Chaves PH, Odden MC, Newman AB, Siscovick DS, Mozaffarian D. Serial circulating omega 3 polyunsaturated fatty acids and healthy ageing among older adults in the Cardiovascular Health Study: prospective cohort study. BMJ. 2018 Oct 17;363:k4067.

 

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

Want to slow down brain atrophy?

Posted by on 5:46 am Anti-Aging, Cognition, Dementia, Fish Oil, Flaxseeds, General Health, Stay healthy, Supplements, Vitamin B, Vitamin B12, Vitamins | 0 comments

Most likely everybody would like to slow down brain atrophy.  Who wouldn’t like more brain power? But is that even possible?  Take a look at the results from this research.

168 elderly people (≥70 y) with mild cognitive impairment were included and randomly assigned to either a placebo group or to a group taking a high-dose of B vitamins.

This is what they  took daily, 0.8 mg of folic acid, 20 mg of vitamin B-6, and 0.5 mg of vitamin B-12 (Jernerén F, et.al., 2015).

The participants underwent cranial magnetic resonance imaging scans when they started and 2 years later. The omega 3 fatty acid levels of EPA and DHA was also measured.

This what the researchers found.

The B vitamin treatment slowed the average atrophy rate by 40.0% compared with the placebo group. This happened however only in the participants who had high levels of omega 3 fatty acids at the start of the study.

Another study investigating cognitive decline in 266 participants 70 years or older found similar interesting results (Oulhaj A, et.al., 2016).

When omega-3 fatty acid concentrations are low, treatment with B vitamins had no effect on cognitive decline, but when omega-3 levels were in the upper normal range, B vitamins slowed cognitive decline.

Eating a lot of fish is not a good way anymore to increase your omega 3 fatty acid levels because all fish is now contaminated. A better choice is to use a high quality fish oil with high amounts of EPA and DHA, since that would not expose you to the same levels of contaminants.

It is also a good idea to take a B-complex formula that has the metabolite of folic acid, 5-methyltetrahydrofolate, because many people does not metabolize folic acid effectively.

References

Jernerén F, Elshorbagy AK, Oulhaj A, Smith SM, Refsum H, Smith AD. Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. Am J Clin Nutr. 2015 Jul;102(1):215-21.

Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA.Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57.

 

This is not a regular B vitamin formula.

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

To get your bottle, click here.

 

 

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

3 Important Benefits of Flax Seeds

Posted by on 12:26 pm Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments

 

One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D, et.al., 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM, et.al., 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M, et.al., 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC, et.al., 1993).

 

It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.

 

References

Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

Low cholesterol associated with increased mortality risk, too low can be dangerous.

Posted by on 9:15 pm Cholesterol, Flaxseeds, Nut consumption | 0 comments

cholesterolHave you been told or have you read that the more you lower your cholesterol the better off you are? You may also have heard that having high cholesterol is healthy.

So what is correct?

More and more research documents that it may be dangerous to lower your cholesterol too much, but the reviewed research is shedding some light on this (Bae J M et al. 2012). Screenings from 12,740 adults between the ages of 40 and 69 years were included in the study, and they were followed from 1993 to 2008. The results were probably surprising to a lot of people. Cholesterol below 160 mg/dl as well as above 240 mg/dl was associated with higher cardiovascular disease mortality. As with many physiological functions the risk ratio has a U-formed curve.

Both too little and too much is not good, it needs to be between certain levels.

Cholesterol has often been presented as a bad thing we would be better off without. That could not be further from the truth. Cholesterol is necessary for many functions; the body makes it for a reason.

Eating more nuts, seeds and olive oil and less high glycemic index carbohydrates would help to keep your cholesterol in a healthy range.

 
 

 

 

Bae JM1, Yang YJ, Li ZM, Ahn YO. Low cholesterol is associated with mortality from cardiovascular diseases: a dynamic cohort study in Korean adults. J Korean Med Sci. 2012 Jan;27(1):58-63. doi: 10.3346/jkms.2012.27.1.58. Epub 2011 Dec 19.