Omega-3's for heart health

Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. Though these foods are common, people don’t eat them in the adequate quantities it would take to get beneficial levels and supplements are often recommended.

Omega-3 plays a crucial role in reducing inflammation, which, in turn, may reduce your risk of osteoporosis, some cancers, heart disease, asthma symptoms, and other conditions.

In addition to the prevention aspects, Omega-3 stimulates hair and skin growth, and because of how important it is during an infant’s development, pregnant women are encouraged to take it to prevent problems associated with vision.

When you consider the immense benefits that Omega-3’s unsaturated fats have on the body, it’s easy to see why they are recommended to nearly everybody for their preventative and medicinal qualities.

Some benefits are merely anecdotal and research based, such as their belief to protect against memory issues and conditions, such as Alzheimer’s and other dementia issues. Regardless, their proven benefits to decrease joint problems and heart disease make it worth adding to your supplement regimen.

Omega-3’s major health benefits come primarily from its long-chain fatty acids (EPA and DHA). In fact, DHA is the most prevalent fatty acid found in the brain and there’s a direct correlation between the volume of DHA in the brain and memory/intelligence.

We’ve all heard of fish being called “brain food” and DHA is the main reasoning behind that. DHA fatty acid is vital to the creation and maintenance of certain cellular parts of the brain and retina, making it essential for brain health.

As your body ages, your body makes less and less DHA, which is one of the reasons believed to be behind mental decline with age. It’s incredibly important that anyone looking to stay on top of their mental game incorporate Omega-3 into their health care regimen. 

*from brainmedhealth.com

The question of how much omega-3 to eat depends in large part on how much omega-6 we eat.

Over the course of human evolution there has been a dramatic change in the ratio of omega-6 and omega-3 fats consumed in the diet. This change, perhaps more than any other dietary factor, has contributed to the epidemic of modern disease.

The historical ratio of omega-6 to omega-3

Throughout 4-5 million years of hominid evolution, diets were abundant in seafood and other sources of omega-3 long chain fatty acids (EPA & DHA), but relatively low in omega-6 seed oils.

Anthropological research suggests that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. It also indicates that both ancient and modern hunter-gatherers were free of the modern inflammatory diseases, like heart disease, cancer, and diabetes, that are the primary causes of death and morbidity today.

At the onset of the industrial revolution (about 140 years ago), there was a marked shift in the ratio of n-6 to n-3 fatty acids in the diet. Consumption of n-6 fats increased at the expense of n-3 fats. This change was due to both the advent of the modern vegetable oil industry and the increased use of cereal grains as feed for domestic livestock (which in turn altered the fatty acid profile of meat that humans consumed). 

Vegetable oil consumption rose dramatically between the beginning and end of the 20th century, and this had an entirely predictable effect on the ratio of omega-6 to omega-3 fats in the American diet. Between 1935 and 1939, the ratio of n-6 to n-3 fatty acids was reported to be 8.4:1. From 1935 to 1985, this ratio increased to 10.3:1 (a 23% increase). Other calculations put the ratio as high as 12.4:1 in 1985. Today, estimates of the ratio range from an average of 10:1 to 20:1, with a ratio as high as 25:1 in some individuals.

In fact, Americans now get almost 20% of their calories from a single food source – soybean oil – with almost 9% of all calories from the omega-6 fat linoleic acid (LA) alone! (PDF)

Click through link for omega-3 benefits!

Click through link for omega-3 benefits!

This reveals that our average intake of n-6 fatty acids is between 10 and 25 times higher than evolutionary norms. The consequences of this dramatic shift cannot be overestimated. Therefore n-6 and n-3 fatty acids compete for the same conversion enzymes. This means that the quantity of n-6 in the diet directly affects the conversion of n-3 ALA, found in plant foods, to long-chain n-3 EPA and DHA, which protect us from disease.

So what are the consequences to human health of an n-6:n-3 ratio that is up to 25 times higher than it should be?

The short answer is that elevated n-6 intakes are associated with an increase in all inflammatory diseases – which is to say virtually all diseases. The list includes (but isn’t limited to):

  • cardiovascular disease
  • type 2 diabetes
  • obesity
  • metabolic syndrome
  • irritable bowel syndrome & inflammatory bowel disease
  • macular degeneration
  • rheumatoid arthritis
  • asthma
  • cancer
  • psychiatric disorders
  • autoimmune diseases

The relationship between intake n-6 fats and cardiovascular mortality is particularly striking. *taken from chriskresser.com 

13 magnesium benefits for your health and wellness

Health benefits of magnesium include prevention of constipation, eclamptic seizures, and asthma. It keeps your nerves, muscles, and bones healthy. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining a normal heartbeat and is used by doctors to treat irregularities in the heart rhythm.

Other health benefits include its positive impact on reducing osteoporosis, and maintenance of sugar level, as well as its favorable effects on diabetes, back pain, and various psychiatric disorders.

Table of Contents

What Is Magnesium?

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Magnesium is an essential mineral required by our body for maintaining the overall health. It is one of those essential minerals that help in calcium absorption by the human body and plays an important role in the formation and strengthening of teeth and bones.

What Is The Importance Of Magnesium?

Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake into our daily diet. Magnesium is extremely important for your health because it is needed for more than 300 biochemical reactions in the body. It is the fourth most prevalent mineral in the body and is partially responsible for countless aspects. Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part is predominantly found in the cells of body tissues and organs. Although the human body is very good at regulating a constant level of this essential mineral, only 1% of it is available in the blood.

Sources Of Magnesium

Natural sources of magnesium include sea vegetables, leafy vegetables such as spinach, and whole grains that are usually major components of a person’s regular diet. Other vegetables that can be classified as a rich source of this mineral include tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoesbuckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal, and chocolate. Also, you can consume dairy products such as milk and yogurt, as well as non-vegetarian food like fish. Whole wheat bread containing bran and germ has twice the magnesium content compared to white bread. Water also has a high magnesium content; hard water has more of it than soft water, although hard water is not good for the body, especially the kidneys.

Symptoms Of Magnesium Deficiency

The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching, and Raynaud’s spastic vessels.

When you are under stress, your body tends to quickly deplete its stores of magnesium. One very common symptom of its deficiency is chocolate cravings since chocolate is rich in this essential mineral. Its deficiency can be a major cause of diabetes, depression, and menopausal symptoms.

Health Benefits Of Magnesium

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Magnesium is needed to keep muscle and nerve functions normal and the heart beating rhythmically. It also helps to support a healthy immune system and keeps bones strong. It is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. It also supports energy metabolism, protein synthesis and treats cardiovascular disease, hypertension, and diabetes.

Relieves Constipation

Magnesium provides quick relief from constipation, and a high dose of its water-soluble supplements is known to bring relief to even the most severe constipated state. The laxative property of this vitamin relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels normally. It also has another property of absorbing water, which, in turn, softens the stool and helps it to pass easily.

Prevents Eclamptic Seizures

Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of its supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expecting mothers who may have hypertension.

Treats Psychiatric Disorders

Magnesium is known to cure some of the psychiatric dysfunctions such as panic attacks, stress, anxiety, and undue agitation.

Prevents Asthma

Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through the administration of intravenous of this mineral.

Boosts Energy

Our preferred formula for supplementation. Click through link. 

Our preferred formula for supplementation. Click through link. 

Magnesium helps to boost the energy production in the body and it promotes the activation of enzymes to create cellular energy.

 

 

 

 

 

Keeps Bones Healthy

Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. It helps in the regulation of calcium levels in the body, along with vitamin Dcopper, and zinc. It, along with calcium and vitamin D, should be taken throughout the developmental years and adulthood, since it lowers the chances of developing osteoporosis when you get older.

Relieves Cramps

Magnesium helps to treat severe backaches by relaxing back muscles, kidney stress, and muscular tension. As mentioned earlier, it also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Cramps in the legs and general fatigue are traditional symptoms of its deficiency. Therefore, proper intake of its supplements acts as a cure for chronic leg cramp problems.

Protects Heart Health

Magnesium protects the heart from irregular heartbeats and tenderly shields it from damage, particularly from muscle stress. It actually calms the nerves, mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal painflatulence, and constipation, all of which can put undue stress on your cardiovascular system. And its deficiency can result in lethal heart diseases.

Controls Diabetes

Magnesium helps to regulate the insulin reaction to blood sugar levels. Its supplements are vital for all diabetic patients as many of them suffer from its deficiency. It aids in regulating blood sugar, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Relieves Migraines

Migraine attacks badly affect many people, especially females. Magnesium supplements and liquids considerably reduce the severity of such attacks and also help in reducing the rate of their recurrence.

Produces Collagen

Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens is a naturally occurring protein found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Promotes Mineral Absorption

Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium, and phosphorus. Mineral absorption usually occurs within the small intestine, which ensures the detoxification of many harmful toxins in our body.

Controls Bladder Functions

Many people who face bladder problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections or sometimes interstitial cystitis; however, regular intake can bring great relief to these ailments.

Dosage, Float tanks & Side Effects

The importance of this mineral is still not widespread or “a common knowledge”, so many people ignore the importance of its consumption in their diet. Most dieticians recommend 250-350 mg per day of its supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them. Excess intake often leads to diarrhea, because it has a laxative quality. However, if you take it in the form of nutritional supplements, there are fewer chances of such side effects. People with kidney disease or bleeding disorders should avoid taking its supplements without consulting a doctor.

The float tank is an excellent way to add magnesium to your body. One of the most efficient ways to get magnesium is transdermal, aka through the skin. The skin is essentially waterproof, if you remember how your toes become wrinkled when in water for a longer period of time, this is when it begins to absorb water. A 60 minute session is excellent for providing enough time to absorb the benefits of the epsom salts, which contain magnesium. 

Schedule your float today and start beginning the magnesium benefits! 

Schedule your float today and start beginning the magnesium benefits! 

 

References

references and original articles on Article last updated on October 06, 2017 by OrganicFacts