health tips: what are omega 3 fatty acids and its uses

Omega 3 Fatty Acids

What Are Omega 3 Fatty Acids?
Omega 3 fatty acids are known as essential fatty acids and are required for a healthy body, as well as a healthy mind. Over recent years, numerous studies have been conducted relating to Omega 3 fatty acids and they are known to have many health benefits which include:

·    Reduction in heart failure and disease – omega 3 fatty acids aid the circulation and studies have shown that those who have a high concentration of this fatty acid in their diet are less likely to get heart related problems.
·    Combating depression – omega 3 fatty acids play an important role in the development of the mind and can have a positive affect on your mood. Research shows that those who live in countries where the diet is rich in this fatty acid, are less likely to suffer from bouts of depression.
·    Enhanced brain function – scientific studies have shown that babies whose mothers ate a rich omega 3 diet had faster cognitive development than their peers.
·    Reduction in age-related macular degeneration – this condition is a gradual blindness which is associated with the aging process. Omega 3 fatty acids have been clinically proven to reduce the chances of macular degeneration.
·    Reduces inflammation – further research has shown that a diet high in omega 3 fatty acids reduces the risk of inflammation.
·    Cancer prevention – omega 3 fatty acids have been linked to prevention against certain types of cancer including colon cancer.

Sometimes it’s difficult to know if you are getting enough omega 3, but your body will give you signs if your diet is deficient. The symptoms of an omega 3 fatty acid deficiency include excessive tiredness, a poor short term memory, mood swings or depression, poor circulation, heart related problems and dry skin.

How Do You Get Them?
The body cannot make Omega 3 fatty acids itself so you have to get them through your diet. This can either be through the food you eat, or through supplements.

What Foods Contain Omega 3 Fatty Acids?
A number of foods contain omega 3 fatty acids. The primary source is in fatty, carnivorous fish which have omega 3 fatty acids in high concentrations. These are typically cold water fish such as salmon, herring, mackerel and tuna but it can also be found in halibut and sardines too. Other seafood can also contain omega 3 fatty acids including various types of algae and krill, which are small shrimp-like crustaceans.

Omega 3 fatty acids can also be found in various nuts, seeds and associated oils including  soybeans, soybean oil, flaxseeds, flaxseed oil, pumpkin seeds, walnuts and walnut oil.

Do Omega 3 Fatty Acid Supplements Work?
Omega 3 fatty acids can be bought in capsule format. The benefit of supplements is that you know exactly how much you are taking instead of trying to work out which foods contain which amounts of the essential fatty acids.

Medical practitioners recommend 3 grams per day of omega 3 fatty acids. As different capsules are different strengths, check the label to confirm how many capsules you should take. The supplements work cumulatively so it can take two to three weeks to see the effects on both your mind and body.

There can be some mild side-affects whilst taking omega 3 supplements, or eating food high in this essential fatty acid. Side-affects can include trapped wind, bloating, burping and occasionally diarrhoea. However these side-affects can be reduced or avoided by opting for a time-released capsule.

Why Are The Supplements Good For Anti-Aging?
Omega 3 supplements have a number of anti-aging benefits including:

·    Delayed or reduced vision loss – as discussed previously age-related macular degeneration is a blindness associated with the aging process. The use of supplements can combat this condition and keep your eyes in good health.
·    Boosting circulation – an increase in the circulation means that cell regeneration is stimulated. This results in older, damaged skin cells being shed whilst the fresher, younger looking skin is revealed.
·    Increasing cognitive capabilities - omega 3 fatty acids can enhance brain function and reduce memory loss leading to a more youthful mind as well as body.
·    Combats inflammation – arthritis is caused by inflammation which can make joints painful. Omega 3 fatty acids combat inflammation so can help keep joints supple.

So what are you waiting for? Combat the signs of aging by altering your diet to incorporate the foods rich in omega 3, or by adding a suitable supplement to your diet.

yoga exercises for health and weight loss

Exercise: A Gentle Approach - Yoga & Pilates

Exercise is believed to make you stay more youthful for longer. This is due to a number of factors. The first is that when you exercise, your body releases endorphins which make the mind feel happy. The saying ‘you’re only as old as you feel’ does ring true as it’s believed that a positive mental attitude and a healthy outlook on life leads to a more youthful appearance.

Secondly, exercise helps strengthen the body which also helps it stay youthful for longer. At the age of thirty, body functions start to deteriorate by approximately 2% per year but by undertaking regular exercise, this figure is reduced to less than 1% per year.

Exercise can take a number of forms from walking to jogging, horse riding to roller-skating, pumping iron to cycling. But for those who don’t want to undertake such a vigorous exercise regime, there are now ways of following a more gentle approach through Yoga and Pilates.

Yoga
Yoga is traditionally a mental and physical discipline that was practised by Hindus in India. However over the last few years it has become a very popular form of exercise in the UK. There are several different forms of Yoga all are based on control and uniting the body, mind and spirit.

Different people practice Yoga for different reasons but generally the benefits of Yoga can be separated into two defined areas: physiological and psychological.

Physiological benefits include:
A decrease in pulse rate which helps to calm the body.
A decrease in the respiratory rate also helps calm the body whilst allowing a more efficient oxygen supply as deeper breaths are taken.
Blood pressure decreases which helps to minimise the risk of heart related problems.
There is an increase in the efficiency of the cardiovascular system which also reduces the risk of heart related problems.
Gastrointestinal functions normalise enabling digestion to be done more easily.
Excretory functions improve which helps to rid the body of waste more easily.
There is an increased joint and flexibility range allowing more movement.
Grip strength increases which leads to toned muscles.
There is an improvement in hand-eye coordination.
Reaction times can be reduced which is beneficial for other aspects of life.
There is an improvement in general posture which reduces the risk of back problems.
There is an increase in overall body strength which helps to keep the body more youthful.
There is an increase in your endurance levels.
There is an increase in your energy levels which help in your general day to day life.
Sleep is often improved which allows for better cell regeneration.
There is an improvement in the immune system helping you stay healthy.
There is an overall improvement in balance which is helpful in counteracting the aging process in the body.
It allows body parts to function together as a whole.
Psychological benefits include:
There is an improvement in your mood and subjective well-being.
There is an increase in self-acceptance and self-actualisation.
You will experience a decrease in anxiety and depression
You will experience a decrease in hostility towards others and situations
There is an improvement in both short and long term memory
It leads to a better level of concentration.

Pilates
Pilates was developed in Germany in the 20th century and, along with Yoga, has become very popular in the UK over the last few years as it is a gentle exercise that can be done at any age and with any physical ability.

Pilates is based around eight basic principles which are:
1. Alignment – having the correct postural alignment means that exercise is more efficient with less risk of injury.
2. Breathing – ensures that oxygen is supplied to all areas of the body. In Pilates breathing is to be done with control and precision.
3. Centering – involves making the muscles of the ‘powerhouse’ which encompasses the abdomen, lower back, hips and buttocks, work together and more efficiently.
4. Control – this relates to the overall muscle control in the body which is achieved through Pilates.
5. Precision – every movement in Pilates has a purpose and has to be precise.
6. Flow of movement – all movements undertaken are supposed to be continuous and blend into each other as oppose to stopping and starting.
7. Flexibility – one of the aims of Pilates is to provide flexibility to the body.

The benefits of Pilates are very similar to those of Yoga but are less focussed on the psychological elements and more on the physical elements.

Both Pilates and Yoga also have a number of other benefits which include:
Less risk of injury compared to more rigorous sports
Less calories are consumed during the exercises so you don’t have to alter your diet to compensate.
There is no particular equipment required, except the option of a mat which means there is no investment required.
Both Yoga and Pilates can be done virtually anywhere.
Neither are competitive so do not bring extra stress or pressure to outperform others.
Neither Yoga or Pilates leave you tired in fact leave you energised due to the breathing techniques practised.

Whichever you choose, both Yoga and Pilates will have a positive effect on your health and general wellbeing.

Nutrition for Healthy living and weight loss

Before you jump on the bandwagon of healthy eating, you need to understand a few minute details. Reading these details will make your effort less of a fight and more of an interesting activity. You are going to love it for sure! Read on to discover the most motivating path to healthy living.
Each game has some rules, and healthy eating is no different from any of the other games that you have played.  So what are the rules of this game?
Rules for Eating Healthy
This game has a set of seven main rules which can make you a winner. And you know what? They are really very simple and easy to follow.

Rule # 1 Watch Your Portions
Each game restricts you with certain limitations, right? You can’t just have everything. No, no, we’re not asking you to forget all the chocolates, cookies, doughnuts, ice creams and other goodies that you can’t even imagine living without. All you have to do is to limit their intake. You have to watch the serving size of each meal that you eat. Reducing the serving portion keeps you fit in your clothes comfortably. You will not have to buy another pair of jeans every month. Keep reminding yourself to eat everything, but in small bites.

Rule # 2 Eat Four to Six Small Meals in a Day
Does that provide any relief? Phew! Watch your food portion and you can now eat at least four to six meals in a day instead of the traditional three meals a day. Research shows that three meals a day bring hunger pangs frequently. So why give in to cravings and finish that jumbo size potato chips bag in one go? Eat when you feel hungry, but do watch the size of what you are eating.

Rule # 3 Eat Protein at Each Meal and Snacks
Don’t just indulge in the large ice cream box that you have purchased to eat in your breaks. Make some healthy choices. Cut down sugar and add more protein to your diet. Proteins keep you fueled through out the day. They provide the energy that your body needs to function actively. On the other hand, sugar suppresses your immune system, upsets the mineral relationships in your body and causes hyperactivity or anxiety. It can provide an immediate satisfaction to your hunger pangs, but it will leave you feeling hungry again soon. Do you still want to eat sugary treats? Stop. Choose protein as an alternate and stay energized.

Rule # 4 Eat Veggies and Eat More Veggies
Perhaps you have heard your nutrition counselor say this repetitively on each visit. This only re-emphasizes that those bright colored veggies which you avoid are actually good for your health. Broccoli, spinach, and other vegetables may not taste yummy, but think about the nutrients that they contain. Vegetables are a rich source of vitamins, minerals and fiber, all of which are essential for growth, and the repair and maintenance of your body. When you add veggies to your diet, you get a variety of health benefits. You have lower levels of cholesterol and a healthy weight.
Eating vegetables guarantees strength, energy and a healthy life which includes minimal chances of heart diseases, strokes, diabetes and other obesity-related illnesses.
Yet that isn’t all. Replace processed food with fresh vegetables, and you will notice clearer skin, brighter eyes, shinier hair and stronger teeth.

Rule # 5 Drink Your Water
The human body is made up of 60 percent water. Your body gets dehydrated by the various functions that it is required to perform. Can’t believe it? Well, your lungs expel approximately two to four cups of water each day through normal breathing. If you sweat a lot,  you will end up losing more water, and that needs to be replenished because joints need to remain lubricated and your kidneys need clean water to function properly.
When your body is dehydrated, you feel tired and dull. Sometimes, you wrongly interpret it as a sign of hunger. Instead of eating, you should be paying attention to how many glasses you are drinking in a day.
Drinking adequate amounts of water can drastically increase your energy level, sharpen your mental and physical performance, improve your skin’s texture and reduce wrinkles. It also fosters weight loss. What more do you want? So, whether you are working or just watching television, always keep a bottle or glass of water near you.

Rule # 6 Plan Success in Advance
Has anyone ever accomplished success without planning it? No. In any challenge, your opponent is always planning in his head what his next move is going to be. Though you don’t have any visible opponents in this case, you are fighting your own whims. And it is very easy to fail when facing them.
So, in order to make sure that your efforts don’t go to waste, you will have to do some prior planning. Before stepping in the kitchen to grab any food that can satisfy your hunger, plan what you must eat. List down your food choices a night earlier, search on the Internet for delicious recipes, and head on to the kitchen the next morning.
Planning ahead makes it easier for you to follow a healthy routine and also fit in those delicious small bites of your favorite foods that you are required to eat in petite proportions.

Rule # 7 Stay Away from Fast Food / Convenient Foods
Those great combo deals at your favorite food franchise are tempting, right? But, hey! What about the weight watch? Doesn’t your weighing scale haunt you? Stay away from fast foods and convenience foods; they are the main culprit behind your increasing waist line.
Most fast food chains and convenience food offer discounts, and food lovers fall for these offers. But what you don’t know or realize is that you are paying less at their counters and at the same time increasing your medical bill. One of the reasons of high cholesterol levels is oil. You know, your favorite burger will not taste as tasty as it does if it was not dipped in oil.
Be conscious about the choices you make as your health is more important!

Weight loss

Weight loss

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, we are probably taking in the same amount of calories that we burn each day. If we're slowly gaining weight over time, it is likely that our caloric intake is greater than the number of calories we burn through our daily activities.

By adopting sensible eating habits and practicing portion control, we can eat nutritious foods so that we take in as many calories as we need to maintain our health and well-being at our ideal weight. Often, weight loss occurs on its own simply when we start making better food choices, such as avoiding

• processed foods,

• sugar-laden foods,

• white bread and pasta (substitute whole-grain varieties instead),

• foods with a high percentage of calories from fat,

• and alcoholic drinks.

We should drink six to eight glasses of water a day.Water itself helps cut down on water retention because it acts as a diuretic.Taken before meals,it dulls the appetite by giving us that ‘full feeling.”

Over 90% of people who exercise consistently, exercise in the morning. If we want to exercise consistently, odds are in our favor if we exercise first thing in the morning.

When we exercise early in the morning, it "jump starts" our metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means we're burning more calories all day long just because we exercised in the morning!

Weight fluctuations are normal, and they happen to everybody. They can be caused by many different factors, such as consumption of a big meal, excess salt intake, water retention, constipation and hormonal changes.

Weight fluctuations can result in a temporary weight increase of up to 5 pounds a day. It takes some time for our digestive system to process the food, fluids and salt that we consume, and the substances that are still being processed will contribute to our weight. If we had a big dinner the previous evening, our weight will still be up in the morning if we have not had a bowel movement. This is especially so if we consumed foods that contain a lot of sodium. Even if we had eaten more than we should, our true body weight should not increase significantly overnight.

One way to prevent stress that results from weight fluctuations is to refrain from weighing ourself daily. Weigh ourself once a week, and do this without wearing clothes and shoes, which can add one or two pounds to the scale. Try to weigh ourself after we have emptied our bowels in the morning. If we find that our weight is still fluctuating when we weigh once a week, we should drink a lot of water to reduce the amount of sodium in our body. Then, weigh ourself again in the next two mornings. If the results are still elevated, we may have to reassess our diet and exercise programs to make sure that we are not consuming more calories than we are burning.

We should remember, weight loss doesn't always mean fat loss. A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.  The following table describes body fat ranges and their associated categories:

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 25% plus

Laxatives come in many forms — tablets, powder, syrups, and drinks. Their goal is to stimulate the bowels. Diuretics, often pills, are meant to remove water from the body and are prescribed for, among other problems, high blood pressure.

The truth is, laxatives are not an effective weight-loss tool, and the effects of diuretics are only temporary. Laxatives stimulate the nerve endings in the colon (the large intestine), but by the time food has moved from the small intestines into the large intestine, its calories have already been absorbed. “Diuretics do remove fluid from the body, causing dehydration, and dehydration makes people feel thin,” Rago says. “However, a rebound effect occurs. After a certain period of time, the body swells and retains water to make up for the loss of moisture, and this makes a person feel fat. This is why diuretics are so addictive.”

We all know that proper accountability and teamwork are essential to accelerate any weight loss efforts.Here 7 tips for successful weight loss

1.The desire to lose weight must come from the individual.

2. Don't blame ourself if we aren't perfect.

3. Avoid surroundings where we know we're tempted to make poor food choices.

4. Surround ourself with people who support our efforts.

5. Decide on some nonfood rewards for ourself when we reach interim goals.

6. Stock our pantry and refrigerator with healthy foods.

7. Set small goals and focus on these rather than the "big picture."