Live Smart with Omega

             LIVE SMART WITH OMEGA

ESSENTIAL FATTY ACIDS

Essential Fatty Acid, or EFAs, are fatty acids that humans must ingest because the body requires them for good health but cannot synthesized them. The term “ essential fatty acid” refers to fatty acids require for biological processes, and not those that only act as a fuel. Only two fatty acids are known for humans: alpha-linolenic (an omega three fatty acid) and linoleic acid (an omega six fatty acid).Other fatty acid that are only “conditionally essential” include gamma-linolenic acid (an omega six fatty acid),lauric fatty acid ( a saturated fatty acid),and paimitolic acid (a monounsaturated fatty acid).

OMEGA SMART

OMEGA 3 FATTY  ACID & HEALTHY SKIN

       These fatty acids are responsible for regulating cell function. They maintain the integrity of cellular walls and aloe transference of waste and water. This function plays a big part in skin health.

SKIN CELLS AND FATTY ACIDS

    Youthful skin is full of plump, water-filled cells. A skin cell’s ability to hold water decreases with age. A healthy skin cell has a healthy membrane, which keeps good things in. Like water and nutrients, and allows waste products to pass out. It is a fatty acids job to keep that cell healthy it’s membrane functioning. Not getting enough essential fatty acids results in unstable membranes that cannot keep their buoyant shape, which in turn leads to saggy aged skin.

HEALTHY SKIN

HELPS WITH CELLULITE

Depending on their genetics, even the thinnest of super models sometimes must struggle with the bumpy appearance of fat deposits pressing against the skin.  However, essential fatty acids might help in the battle. There is evidence to suggest that the healthier and more supple your skin cells. The less intense the appearance of cellulite. Consuming plenty of essential fatty acids will give your skin cell more fullness and flexibility, and thereby possibly reducing the appearance of cellulite.

PREVENTIVE ACNE

Soft non-oily skin is among the skin types least likely to suffer acne flare-ups. Acne  occurs when glands over produce the substance keratin and sebum. They clog skin pores and result in skin infections. Essential fatty acids have a two-fold benefit for acne. First , they cause healthy cell transference , which helps dissolves the fatty deposits that block pores and cause acne. They also work to repair the skin damaged by pimples and blemishes.

THE BEST FOOD FOR HEALTHY SKIN

FLEX SEED

WALNUTS

SALMON and CANOLA OIL

These food eaten in moderation , all contain enough of these fatty acids to have a positive effect in your skin.

OMEGA-3S AND BRAIN HEALTH

The omega-3 fatty acid known as docosahexaenoic acid (DHA) is an important ingredient for optimal brain function. Earl Mindell , RPh PhD, writes in Earl Mindell’s supplement bible. “There is a reason why fish is known as brain food. It is a rich source of DHA, a fatty acid that is found in high concentration in the gray matter of the brain. DHA is instrumental in the function of brain cell membranes, which are important for the transmission of brain signals.” By making cell membrane more fluid, omega-3 fatty acids, especially DHA, improve communication between the brain cells, according to Mind boosters author Dr. Ray Sahelia. As a result, lack of omega-3 in the body can cause a communication breakdown in the brain , which is probably the last place you’d want such a breakdown to happen.

Omega-3 fatty acids are so important to the development and proper maintenance of the brain that “some scientist even postulate that it was the ingestion of omega-3 EFAs that allowed the brain to evolve to the next stage in human development,” according to superfoods authors Steven G. Pratt and Kathy Mathews . While omega-3s were abundant in our diets before the 20^th  century, they are now seriously lacking. The Editors of FC&A Medical Publishing write in The Folk Remedy Encyclopaedia,  Just like a machine, your brain need a oil—in the form of omega-3 and omega-6 fatty acids—to run smoothly.

Unfortunately , the average diet doesn’t contain the right balance of these fatty acids. If you eat typical modern diet. You probably get plenty of omega-6 through corn, soybean, and other oils in processed food. But omega-3 oils, which are just as important are often missing.

DIETARY SOURCES

      Fish, plant, and nut oils are primary source of omega-3 fatty acids. Very good source of these fats include scallps, cauliflower, cabbage, cloves and mustered seeds. Good sources of these fats include halibut , shrimp, cod, tuna, soybeans, tofu, kale, collard greens and Brussels sprouts. EPA and DHA are found in cold water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola ( rapeseed) oil, soybeans, soybeans oil, pumpkin seeds, pumpkin seed oil, walnuts and walnut oil. The health effects of omega-3 fatty acids come mostly from EPA and DHA, ALA from flax and other vegetarian sources needs to be converted in the body to EPA and DHA.

Recommendations

·       EPA 1-2 % of dietary calories for adults

·       Omega-3 fatty acids0.2-1% of total calories

·       EPA & DHA greater than 650mg/ day

·       WHO recommended 0.8-1g daily of ALA & 0.3-0.5g of omega-3 fatty acids

                                                                 

Healthy Lifestyle and Health

Healthy Lifestyle and Health

Healthy lifestyle is important in family health. To become healthy only calls for making little changes in your life. it's never too late to change your habits, and by establishing a healthy lifestyle now, you'll continue to reap the rewards in the future. The most common component of healthy lifestyle is Diet & Exercise. Here i will tell you about healthy eating & in next part will tell about exercise.

Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

 The Healthy Eating cycle

Natural  hunger is followed by the anticipation of the next meal. For “normal” eaters, this is a period of excitement when they think about what foods they crave. When they EAT, it is with pleasure and enjoyment, leading to FULLNESS and feelings of satisfaction and nourishment. Instead of the turmoil of the bulimic, their physical and emotional hungers are fulfilled, and they feel energized and ready to get on with their lives until they feel hungry again.

Keep in mind that your body needs a combination of carbohydrates, proteins, fats, water, and minerals. If you have been purging or restricting for any period of time, both your body and your brain are probably starving for nutrients. You might not be able to think as clearly, respond as positively, or make as good decisions as you would if you were eating healthy food and keeping it down. This is why you must satisfy physical hungers by eating regular meals and snacks so you will be better able to incorporate the insights of recovery into everyday life.

The Healthy Eating Wheel

The healthy eating wheel is an instrument  which addresses the questions that any one needs to make for learning how to eat well, healthy and enjoy.

It is said that when you make the right questions, you get the best answers. The wheel makes 9 healthy eating questions about what a healthy diet must have, when you answer them, you get the tips for learning about better eating.

Use a Healthy Eating Plate and Healthy Eating Pyramid that are based on the latest and best science.
The Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).

New Healthy Eating Plate

When it’s time for dinner, most of us eat off of a plate. So think of the new Healthy Eating Plate as blueprint for a typical meal: Fill half your plate with produce—colorful vegetables, the more varied the better, and fruits. (Remember, potatoes and French fries don't count as vegetables!) Save a quarter of your plate for whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. The glass bottle is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Complete your meal with a cup of water, or if you like, tea or coffee  with little or no sugar (not the milk or other dairy products that the USDA’s My Plate recommends; limit milk/dairy products to one to two servings per day). And that figure scampering across the bottom of the placemat? It’s your reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs—so be sure you choose a plate that is not too large.

 

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Self-care Behavior in Diabetes management

Patient with good diabetic self -care behavior can attain good glycemic  control.However many patients do not achieve good glycemic control and suffer many health problem as a result. Diabetes is a chronic illness requiring a variety of self-management behaviors-

Healthy Eating :

Healthy eating can prevent or delay diabetes and its complications. Rather than  stop eating a certain food, it is often much more effective to reach agreement that the  begin by reducing consumption of that food. This approach of behavioural goal setting is far more likely to result in experiencing success and can serve to motivate making subsequent lifestyle changes easier.
 

Being Active

Physical activity of any type (e.g. walking, jogging, swimming, badminton, tennis or similar activity) should be incorporated into the daily routine. Regular moderate intensity physical activity improves short- and long-term  glycaemic control with increased hepatic and peripheral insulin  sensitivity. This is not surprising as the exercising muscles use 7–20 times more glucose than non-exercising muscles.

Self Monitoring 

Self-monitoring of blood glucose (SMBG) is an important component in self-care behaviour in diabetes. SMBG has been recommended for people with diabetes in order to achieve a specific level of glycemic control and to prevent hypoglycemia. The goal of SMBG is to collect detailed information about blood glucose levels at many time points to enable maintenance of a more constant glucose level by more precise regimens. It can be used to aid in the adjustment of a therapeutic regimen in response to blood glucose values and to help individuals adjust their dietary intake, physical activity, and insulin doses to improve glycemic control on a day-to-day basis.

Taking Medication

Depending on what type of diabetes you have, you should be able to determine which medications you are taking and understand how your medications work. You can demonstration how to inject insulin or how diabetes pills work and when to take them. Effective drug therapy in combination with healthy lifestyle choices, can lower blood glucose levels, reduce the risk for diabetes complications and produce other clinical benefits.

The goal is for you to be knowledgeable about each medication, including its action, side effects, efficacy, toxicity, prescribed dosage, appropriate timing and frequency of administration, effect of missed and delayed doses and instructions for storage, travel and safety.

Problem Solving

An important objective of diabetes care is self-regulation skills. As a  patients you should assume responsibility for your own regimens, you need to have good problem-solving skills to cope with ongoing personal, social, and environmental barriers to adherence. Problem-solving strategies you would use to cope with a variety of situations potentially interfering with dietary, exercise, and glucose testing adherence.

Healthy Coping 

Health status and quality of life are affected by psychological and social factors. Psychological distress directly affects health and indirectly influences a person’s motivation to keep their diabetes in control. When motivation is dampened, the commitments required for effective self-care are difficult to maintain. When barriers seem insurmountable, good intentions alone cannot sustain the behavior. Coping becomes difficult and a person’s ability to self-manage their diabetes deteriorates.