Rebounding basically means bouncing on a mini trampoline and is an excellent way to improve the movement of the lymphatic system!
Movement of the lymphatic system is important for detoxification and immune system function. By improving lymphatic movement we can improve circulation of the immune system - important for warding off the everyday cold and flu as well as prevention of cancer.
The lymphatic system consists of vessels throughout the body however unlike the vascular system, the lymphatic system lacks a pump and one way valves to control movement. To move the lymphatic system we largely rely on the action of our muscles.
When the muscles of our body contract, they pump the lymphatic vessels and move the lymph fluid throughout the body.
While any type of exercise will improve lymphatic movement, rebounding is known as one of the most effective exercises in accomplishing this.
Try rebounding for 10 minutes each day and incorporate as much arm movement as you can. Aim for small, controlled bounces while swinging the arms as if swimming, doing jumping jacks, boxing, touching your elbows to your knees, etc.
Rebounding for 10 minutes has a cardio effect comparable to jogging for 30 minutes. Additional benefits to rebounding include: weight loss, improved energy levels, reduced risk of cardiovascular disease, improved oxygenation of the body and stress reduction.
Tuesday, March 16, 2010
Dry Skin Brushing
The skin is one of our organs of elimination just like the lungs, kidneys and colon. It functions to remove wastes and toxins via sweat.
Dry Skin brushing is one of the ways we can support elimination from the skin. It removes dead skin cells, allowing the skin to breathe and also stimulates lymph and blood circulation.
If the pores of the skin become blocked with millions of dead cells, impurities will remain in the body. The other elimination organs, mainly the kidneys and liver, will have to increase their function to compensate for this and will eventually become overworked.
If toxins and wastes begin to build up in the tissues because the kidneys and the liver cannot cope with the added workload, then sooner or later disease will follow. This is the importance of keeping healthy and well functioning skin.
Dry skin brushing is also useful for stimulating movement of the lymphatic system. All detoxification occurs primarily through the lymph and thus, dry skin brushing can help the body to eliminate wastes and toxins from below the skin’s surface.
Dry skin brushing can change the health of your whole body. Circulation, skin softness and quality, skin infections and irritations, whole body freshness, your level of stimulation, the prevention of colds, and you personal rejuvenation are all areas of improvement you can look for, once you make this a regular habit.
To brush the sk
in, use a natural bristle brush (like a back brush) and start at the soles of the feet and work your way up your legs, your front and your back, brushing as vigorously as you feel able. Then do your hands and up your arms. Always brush towards your heart. Don't do your face, but do include the back of your neck and your scalp. For hygiene reasons you need a separate brush for each member of the family, and of course, you need to wash the brush itself every couple of weeks.
Contrast Showers
Contrast showers are a fantastic way to improve your health and vitality!
Contrast showers are a form of hydrotherapy (healing with water) that promote circulation of the blood as well as the lymphatic system. Overall, contrast showers are a part of building a solid foundation from which health arises. They are a health habit I think everyone should adopt.
They are fantastic for improving circulatory and vascular conditions, immune system function and generalized detoxification. Contrast showers can specifically help with fatigue, varicose veins, and prevention of infections.
Improve your circulation and the function of your immune system by taking a contrast shower every day:
Take your regular warm/hot shower but at the very end, turn the faucet to cool for 30 seconds. The more contrast you can do, the better - but do whatever you can tolerate. You don't have to have it so cold that you're clenching your teeth or cursing me.
or
Alternate a hot shower with cold water sprays throughout. Give yourself a 15-30 second cool blast three times during your shower. Always end your shower on cold.
Trust me, this feels great! And since your circulation has been given a kick start - you warm up much quicker once you get out of the shower.
And...one of the best things about hydrotherapy is that its free!
Contrast showers are a form of hydrotherapy (healing with water) that promote circulation of the blood as well as the lymphatic system. Overall, contrast showers are a part of building a solid foundation from which health arises. They are a health habit I think everyone should adopt.
They are fantastic for improving circulatory and vascular conditions, immune system function and generalized detoxification. Contrast showers can specifically help with fatigue, varicose veins, and prevention of infections.
Improve your circulation and the function of your immune system by taking a contrast shower every day:
Take your regular warm/hot shower but at the very end, turn the faucet to cool for 30 seconds. The more contrast you can do, the better - but do whatever you can tolerate. You don't have to have it so cold that you're clenching your teeth or cursing me.
or
Alternate a hot shower with cold water sprays throughout. Give yourself a 15-30 second cool blast three times during your shower. Always end your shower on cold.
Trust me, this feels great! And since your circulation has been given a kick start - you warm up much quicker once you get out of the shower.
And...one of the best things about hydrotherapy is that its free!
Saturday, February 27, 2010
Water
Water is absolutely essential for good health.
The body is made up of approximately 60% water which is in need of constant replenishment. Every system of the body is dependent upon water and without an adequate intake, the body is placed under additional stress in order to conserve. This additional stress and conservation means that a compromise has to be made in the functioning of all cells and tissues.
If you are aware that all cells of the body are sitting in a bath of water, you may start to think of how you might like this water to look. Cells can communicate and function more clearly in fresh, clean water rather than stale, stagnant water.
Water is a first line intervention for the improvement of many symptoms including: skin health, fatigue, headaches, prevention and treatment of colds and flus, constipation, gout and kidney stones.
To improve your overall health, ensure you are drinking an adequate amount of water each day.
How much water should you be drinking?
A simple test to determine if you are drinking enough water is to look at the colour of your urine. Your urine should be clear, rather than yellow. The darker the urine, the more dehydrated you are.
Here is an easy calculation to determine your daily water intake:
Take your body weight in pounds and divide by 2. Drink this many ounces each day. For example, if your weight is 150lbs you should be drinking 75oz of water each day.
For conversion:
32oz = 1L
8oz = 250ml = one tall glass of water
Your need for water will increase if you are exercising, sweating, drinking coffee or tea, breastfeeding, living in hot or humid weather, or dehydrated from illness.
To give yourself an idea of how your symptoms might improve by increasing your water intake, try a 3 day challenge and drink the amount of water you've determined from the above calculation based on your body weight.
It is best to measure out the amount of water you need to drink each day and find a re-usable stainless steel bottle to help you keep tract of your water intake.
Look for reverse osmosis water and avoid the use of plastic water bottles.
The body is made up of approximately 60% water which is in need of constant replenishment. Every system of the body is dependent upon water and without an adequate intake, the body is placed under additional stress in order to conserve. This additional stress and conservation means that a compromise has to be made in the functioning of all cells and tissues.
If you are aware that all cells of the body are sitting in a bath of water, you may start to think of how you might like this water to look. Cells can communicate and function more clearly in fresh, clean water rather than stale, stagnant water.
Water is a first line intervention for the improvement of many symptoms including: skin health, fatigue, headaches, prevention and treatment of colds and flus, constipation, gout and kidney stones.
To improve your overall health, ensure you are drinking an adequate amount of water each day.
How much water should you be drinking?
A simple test to determine if you are drinking enough water is to look at the colour of your urine. Your urine should be clear, rather than yellow. The darker the urine, the more dehydrated you are.
Here is an easy calculation to determine your daily water intake:
Take your body weight in pounds and divide by 2. Drink this many ounces each day. For example, if your weight is 150lbs you should be drinking 75oz of water each day.
For conversion:
32oz = 1L
8oz = 250ml = one tall glass of water
Your need for water will increase if you are exercising, sweating, drinking coffee or tea, breastfeeding, living in hot or humid weather, or dehydrated from illness.
To give yourself an idea of how your symptoms might improve by increasing your water intake, try a 3 day challenge and drink the amount of water you've determined from the above calculation based on your body weight.
It is best to measure out the amount of water you need to drink each day and find a re-usable stainless steel bottle to help you keep tract of your water intake.
Look for reverse osmosis water and avoid the use of plastic water bottles.
Improving Bowel Regularity
How is your digestive system functioning?
Regular bowel movements are an important aspect of achieving optimal health. Proper elimination can prevent constipation, high cholesterol, hormonal imbalances, all forms of cancer, ill health effects of environmental toxins, digestive disturbance, skin conditions, fatigue and many other general symptoms of ill health. With improved regularity, you may notice an improvement in your overall sense of well being.
Here are a few things you should notice about your digestion:
1. You should be having at the very least, one bowel movement each day. Two to three bowel movements per day is more ideal.
2. They should always be easy to pass. Straining or pushing can cause painful conditions such as hemorrhoids or fissures.
3. Bowel movements should be soft but formed. Like toothpaste comes out of the tube - soft but with shape.
4. The colour should be some variation of brown. The colour will change depending on what your diet consists of (eg. red if you've eaten beets, dark if you've had blueberries, greenish if you've had lots of green leafy vegetables)
5. There should not be any undigested food in the stool. Ocassionally you may see corn, skins of peppers, or small seeds. Often these are the foods we have not chewed properly in the first place. You should never see food in the toilet bowl as it was on your plate.
6. Your bowel movements should neither float on the surface, nor sink to the bottom of the bowl and disappear. Floating stool, or stool with a greasy appearance could indicate impaired fat metabolism. Stool that sinks and disappears indicates that you are not consuming enough fibre.
7. You should not see any blood or mucous. A small amount of bright red blood indicates an issue such as hemorrhoids or fissures. Mucous indicates an inflammatory process in the digestive tract that needs to be addressed.
If from the above comments, you learn that your digestion is not optimal, try the following six suggestions to improve regularity:
1. Drink more water.
2. Eat more fibre. No need to supplement, you can add more fruits and vegetables, ground flax, ground psyllium, oat bran, and beans to your diet.
3. Exercise. Some form of movement each day will stimulate the bowels to move as well.
4. Drink lemon water each morning: squeeze about a 1/4 to 1/2 lemon into a glass of water and drink this each morning on an empty stomach. This wakes up the digestive tract.
5. Toilet training. Yes, for adults. With our busy lifestyles, it may be the case that you just aren't taking the time each day to go to the bathroom. If you are not having regular bowel movements, choose a time of the day to spend 10 minutes sitting on the toilet. Don't force yourself to go, just sit there and let the mind get used to the idea that you have the time to go.
6. Try squatting. This is the more natural position for elimination (think about how you would go if you didn't have access to a modern toilet). With the thighs putting a little pressure on the abdomen, the bowels become stimulated.
If you have incorporated the above suggestions and seem to still have trouble, see your Naturopathic Doctor for support. There may be other factors affecting your digestive system that need to be explored or, you may wish to try acupuncture for improved digestive function.
Regular bowel movements are an important aspect of achieving optimal health. Proper elimination can prevent constipation, high cholesterol, hormonal imbalances, all forms of cancer, ill health effects of environmental toxins, digestive disturbance, skin conditions, fatigue and many other general symptoms of ill health. With improved regularity, you may notice an improvement in your overall sense of well being.
Here are a few things you should notice about your digestion:
1. You should be having at the very least, one bowel movement each day. Two to three bowel movements per day is more ideal.
2. They should always be easy to pass. Straining or pushing can cause painful conditions such as hemorrhoids or fissures.
3. Bowel movements should be soft but formed. Like toothpaste comes out of the tube - soft but with shape.
4. The colour should be some variation of brown. The colour will change depending on what your diet consists of (eg. red if you've eaten beets, dark if you've had blueberries, greenish if you've had lots of green leafy vegetables)
5. There should not be any undigested food in the stool. Ocassionally you may see corn, skins of peppers, or small seeds. Often these are the foods we have not chewed properly in the first place. You should never see food in the toilet bowl as it was on your plate.
6. Your bowel movements should neither float on the surface, nor sink to the bottom of the bowl and disappear. Floating stool, or stool with a greasy appearance could indicate impaired fat metabolism. Stool that sinks and disappears indicates that you are not consuming enough fibre.
7. You should not see any blood or mucous. A small amount of bright red blood indicates an issue such as hemorrhoids or fissures. Mucous indicates an inflammatory process in the digestive tract that needs to be addressed.
If from the above comments, you learn that your digestion is not optimal, try the following six suggestions to improve regularity:
1. Drink more water.
2. Eat more fibre. No need to supplement, you can add more fruits and vegetables, ground flax, ground psyllium, oat bran, and beans to your diet.
3. Exercise. Some form of movement each day will stimulate the bowels to move as well.
4. Drink lemon water each morning: squeeze about a 1/4 to 1/2 lemon into a glass of water and drink this each morning on an empty stomach. This wakes up the digestive tract.
5. Toilet training. Yes, for adults. With our busy lifestyles, it may be the case that you just aren't taking the time each day to go to the bathroom. If you are not having regular bowel movements, choose a time of the day to spend 10 minutes sitting on the toilet. Don't force yourself to go, just sit there and let the mind get used to the idea that you have the time to go.
6. Try squatting. This is the more natural position for elimination (think about how you would go if you didn't have access to a modern toilet). With the thighs putting a little pressure on the abdomen, the bowels become stimulated.
If you have incorporated the above suggestions and seem to still have trouble, see your Naturopathic Doctor for support. There may be other factors affecting your digestive system that need to be explored or, you may wish to try acupuncture for improved digestive function.
Friday, February 26, 2010
High Fructose Corn Syrup is NOT your friend
High Fructose Corn Syrup is a sweetener found in many processed foods and has been linked to such diseases as obesity, insulin resistance, diabetes and diabetic complications, fatty liver disease, and over-production of triglycerides by the liver.
It is commonly labeled as glucose-fructose and is found in soft drinks, cereals, ketchup, miracle whip, pop tarts, nutri-grain bars, cookies, crackers, cough syrups, BBQ sauce, juices and many, many other packaged foods. You should also beware of labels that read dextrose, maltodextrose, caramel flavouring, vegetable gum, sorbitol, corn sugar, corn sweetener, modified starch, dextrate and of course, corn syrup.
The criticism of high-fructose corn syrup is that it is converted to an unnatural form by changing the sugar (glucose) in cornstarch to fructose. The end product is a combination of fructose and glucose however, the disproportionate amounts of each sugar has been suggested to create an unstable molecule in the body which may lead to tissue damage and result in disease.
Corn syrup is preferred by the food industry because of its availability, low cost, convenience and ability to extend shelf life.
Supporters of the corn industry suggest that high fructose corn syrup is not specifically to blame and the link to disease is a result of the over-consumption of processed foods and soft drinks. It is likely that if sucrose replaced high fructose corn syrup in the above foods, the same associations with disease could be made.
For this reason, all forms of sugar should be eaten in moderation.
However, there exists another very concerning reason to specifically avoid high fructose corn syrup: The Case of the Missing Mercury.
The production of high fructose corn syrup uses chlorine and caustic soda, which are produced in chlor-alkali plants using mercury cells. There exists 5 of these plants in Canada and 8 in the US. In 2003 the Environmental Protection Agency (EPA) reported that on average, approximately seven tons of mercury were missing from each US plant in the year 2000. These chlor-alkali plants have an average of fifty-six cells, each containing as much as 8,000 pounds of mercury and, every year the chlor-alkali industry reports unaccounted mercury losses to the EPA.
An investigation was undertaken to find the missing tons of mercury and of twenty samples of high fructose corn syrup, mercury was detected in nine. Of the eleven samples in which mercury was not detected, nine were from the same plant.
In a second study by the Institute for Agriculture and Trade Policy (IATP), 55 brand name foods were analyzed and mercury was detected in 1 out of 3 of the sampled foods, most commonly in high fructose corn syrup-containing dairy products, dressings and condiments.
Its difficult to trace foods back to the manufacturing plant and until all plants have phased out mercury cell technology (expected by 2012) it is important to limit the consumption of high fructose corn syrup containing foods to avoid unnecessary intake of mercury.
It is commonly labeled as glucose-fructose and is found in soft drinks, cereals, ketchup, miracle whip, pop tarts, nutri-grain bars, cookies, crackers, cough syrups, BBQ sauce, juices and many, many other packaged foods. You should also beware of labels that read dextrose, maltodextrose, caramel flavouring, vegetable gum, sorbitol, corn sugar, corn sweetener, modified starch, dextrate and of course, corn syrup.
The criticism of high-fructose corn syrup is that it is converted to an unnatural form by changing the sugar (glucose) in cornstarch to fructose. The end product is a combination of fructose and glucose however, the disproportionate amounts of each sugar has been suggested to create an unstable molecule in the body which may lead to tissue damage and result in disease.
Corn syrup is preferred by the food industry because of its availability, low cost, convenience and ability to extend shelf life.
Supporters of the corn industry suggest that high fructose corn syrup is not specifically to blame and the link to disease is a result of the over-consumption of processed foods and soft drinks. It is likely that if sucrose replaced high fructose corn syrup in the above foods, the same associations with disease could be made.
For this reason, all forms of sugar should be eaten in moderation.
However, there exists another very concerning reason to specifically avoid high fructose corn syrup: The Case of the Missing Mercury.
The production of high fructose corn syrup uses chlorine and caustic soda, which are produced in chlor-alkali plants using mercury cells. There exists 5 of these plants in Canada and 8 in the US. In 2003 the Environmental Protection Agency (EPA) reported that on average, approximately seven tons of mercury were missing from each US plant in the year 2000. These chlor-alkali plants have an average of fifty-six cells, each containing as much as 8,000 pounds of mercury and, every year the chlor-alkali industry reports unaccounted mercury losses to the EPA.
An investigation was undertaken to find the missing tons of mercury and of twenty samples of high fructose corn syrup, mercury was detected in nine. Of the eleven samples in which mercury was not detected, nine were from the same plant.
In a second study by the Institute for Agriculture and Trade Policy (IATP), 55 brand name foods were analyzed and mercury was detected in 1 out of 3 of the sampled foods, most commonly in high fructose corn syrup-containing dairy products, dressings and condiments.
Its difficult to trace foods back to the manufacturing plant and until all plants have phased out mercury cell technology (expected by 2012) it is important to limit the consumption of high fructose corn syrup containing foods to avoid unnecessary intake of mercury.
Tuesday, February 23, 2010
The Importance of the Lymphatic System
The Lymphatic System is an additional circulatory system found throughout the entire body. It is composed of vessels, lymph nodes, lymphatic tissue, and several organs: the spleen, thymus and bone marrow.
The lymphatic system plays a very important part in our immune system function as well generalized detoxification of the body.
The cells of our immune system are produced by the lymphatic organs, are stored in the lymphatic tissue and are circulated throughout the body in lymph fluid. By improving the circulation of the lymphatic system, we can improve the function and circulation of our immune system. This is beneficial in warding off your everyday infections, colds and flus but also extremely important for the prevention of ALL cancers.
Improving circulation of the lymphatic system also supports the body's capacity to detoxify. By-products of our metabolism, toxins, and other wastes accumulate in the fluid surrounding our cells and tissues and the lymphatic system is responsible for mobilizing such waste products for elimination. Impaired movement of the lymphatic system can result in accumulation of these toxins and waste products and over time, can result in disease.
Stimulating lymphatic movement will improve immune system function and the body's ability to detoxify. This is a very important component of health promotion and disease prevention.
Five Fantastic Ways to Increase Lymphatic Circulation
1. Exercise
2. Contrast Showers
3. Dry Skin Brushing
4. Rebounding
5. Deep Breathing
The lymphatic system plays a very important part in our immune system function as well generalized detoxification of the body.
The cells of our immune system are produced by the lymphatic organs, are stored in the lymphatic tissue and are circulated throughout the body in lymph fluid. By improving the circulation of the lymphatic system, we can improve the function and circulation of our immune system. This is beneficial in warding off your everyday infections, colds and flus but also extremely important for the prevention of ALL cancers.
Improving circulation of the lymphatic system also supports the body's capacity to detoxify. By-products of our metabolism, toxins, and other wastes accumulate in the fluid surrounding our cells and tissues and the lymphatic system is responsible for mobilizing such waste products for elimination. Impaired movement of the lymphatic system can result in accumulation of these toxins and waste products and over time, can result in disease.
Stimulating lymphatic movement will improve immune system function and the body's ability to detoxify. This is a very important component of health promotion and disease prevention.
Five Fantastic Ways to Increase Lymphatic Circulation
1. Exercise
2. Contrast Showers
3. Dry Skin Brushing
4. Rebounding
5. Deep Breathing
Thursday, February 18, 2010
Make the switch to Sea Salt
Should I switch to Sea Salt?
YES. The main difference between sea salt and regular table salt is in their mineral compositions. Sea salt, in its pure form, contains traces of other minerals including iron, magnesium, calcium, potassium, manganese, zinc and iodine compared to table salt which is refined to contain only two minerals – sodium and chloride. Iodine is often put back into table salt.
This is the reason that sea salt, an unrefined salt, has a characteristic color – grey, beige, pink, red, even black – but never stark white. Different mineral make-ups give different color spectrums, but the pristine white of table salt (showing its purity), should set off alarm bells that this is not fit for consumption.
The purity of table salt is exactly its problem. With unrefined salts you are consuming a number of different minerals in a particular ratio, a ratio that more closely resembles the mineral makeup of human blood. With table salt you are getting an unbalanced ratio of just sodium and chloride.
DO NOT be fooled by grocery store “sea salt", because while it does come from the sea, this coarser salt has still been refined of all its mineral content as you can tell by its bright white color. Unrefined sea salt can usually only be found in the organic section of grocery stores, gourmet specialty food emporiums or health food stores.
YES. The main difference between sea salt and regular table salt is in their mineral compositions. Sea salt, in its pure form, contains traces of other minerals including iron, magnesium, calcium, potassium, manganese, zinc and iodine compared to table salt which is refined to contain only two minerals – sodium and chloride. Iodine is often put back into table salt.
This is the reason that sea salt, an unrefined salt, has a characteristic color – grey, beige, pink, red, even black – but never stark white. Different mineral make-ups give different color spectrums, but the pristine white of table salt (showing its purity), should set off alarm bells that this is not fit for consumption.
The purity of table salt is exactly its problem. With unrefined salts you are consuming a number of different minerals in a particular ratio, a ratio that more closely resembles the mineral makeup of human blood. With table salt you are getting an unbalanced ratio of just sodium and chloride.
DO NOT be fooled by grocery store “sea salt", because while it does come from the sea, this coarser salt has still been refined of all its mineral content as you can tell by its bright white color. Unrefined sea salt can usually only be found in the organic section of grocery stores, gourmet specialty food emporiums or health food stores.
Wednesday, February 17, 2010
Coffee and Cholesterol
Does coffee increase your cholesterol?
Yes and No. Here's why...
Cafestol, a compound found in coffee, has been found to be the culprit that elevates cholesterol. Researchers have found that cafestol is the most potent dietary cholesterol-elevating agent presently known.
Researchers have found that Cafetiere, or French press coffee, boiled Scandinavian brew and espresso contain the highest levels of the cafestol. However, when brewed with a paper filter, all the coffee oils, including cafestol, are filtered out. (NOTE: Removing caffeine does not remove cafestol).
If you are a coffee lover, be sure to use paper filters when brewing your favorite coffee.
NOTE: Starbucks does NOT use coffee filters, but Tim Horton’s and Second Cup does.
Yes and No. Here's why...
Cafestol, a compound found in coffee, has been found to be the culprit that elevates cholesterol. Researchers have found that cafestol is the most potent dietary cholesterol-elevating agent presently known.
Researchers have found that Cafetiere, or French press coffee, boiled Scandinavian brew and espresso contain the highest levels of the cafestol. However, when brewed with a paper filter, all the coffee oils, including cafestol, are filtered out. (NOTE: Removing caffeine does not remove cafestol).
If you are a coffee lover, be sure to use paper filters when brewing your favorite coffee.
NOTE: Starbucks does NOT use coffee filters, but Tim Horton’s and Second Cup does.
Monday, February 15, 2010
Omega 3 Supplements
What Should I Look For In A Fish Oil Supplement?
Not all supplements are created equal, and Omega 3s are one very good example of getting what you pay for.
Most of us have heard of the benefits of Omega 3s and Fish Oils but with so many choices out on the market, it is difficult to determine which supplement is best. It is especially important to ensure quality when it comes to omega 3 supplements. You will need to read labels and compare products.
Two common sources of Omega 3s are fish and flax. They are not equally beneficial however. While fish oil is a readily available source of omega 3s, flax oil must be converted to omega 3 in the body. Depending on the availability of other nutritional factors required for conversion, the body is only able to convert an estimated 10% of the oil in flax to the beneficial omega 3 fatty acids. For this reason, I recommend fish oil supplements over flax oil for therapeutic benefit.
You also want to be looking for a supplement that contains only omega 3. Don’t worry about Omega 6 and 9. We obtain enough omega 6s from our diet, and omega 9 can be found in olive oil. The issue is the imbalance of omega 3 to 6 in the body thus, we need to supplement with omega 3 for a more balanced ratio of Omega 3 to Omega 6.
Here are a few considerations when choosing a fish oil supplement:
• The source of fish oil should be listed: sardines, anchovies and mackerel are the most sustainable sources.
• The total amount of EPA and DHA should be listed. If it just says “fish oil” it is not a quality product.
• Look for a highly concentrated fish oil: check the total amount of oil per capsule and then add up the amount of EPA and DHA per capsule. The EPA and DHA combined should make up at least 70% of the total. The higher the percentage, the more concentrated it is. The lower the percentage, the more “other” oils are present. A more concentrated product usually means taking fewer capsules, or less liquid.
• Your fish oil should be guaranteed to be 100% pure. Third party testing should ensure that the fish oil is free of heavy metals, PCB’s, pesticides, volatile organics and other impurities. Just because a company "tests" for contaminants does not mean that they effectively remove them.
Consult with your Naturopathic Doctor to determine an appropriate dosage of omega 3s and whether or not you require a supplement predominant in EPA or DHA.
Not all supplements are created equal, and Omega 3s are one very good example of getting what you pay for.
Most of us have heard of the benefits of Omega 3s and Fish Oils but with so many choices out on the market, it is difficult to determine which supplement is best. It is especially important to ensure quality when it comes to omega 3 supplements. You will need to read labels and compare products.
Two common sources of Omega 3s are fish and flax. They are not equally beneficial however. While fish oil is a readily available source of omega 3s, flax oil must be converted to omega 3 in the body. Depending on the availability of other nutritional factors required for conversion, the body is only able to convert an estimated 10% of the oil in flax to the beneficial omega 3 fatty acids. For this reason, I recommend fish oil supplements over flax oil for therapeutic benefit.
You also want to be looking for a supplement that contains only omega 3. Don’t worry about Omega 6 and 9. We obtain enough omega 6s from our diet, and omega 9 can be found in olive oil. The issue is the imbalance of omega 3 to 6 in the body thus, we need to supplement with omega 3 for a more balanced ratio of Omega 3 to Omega 6.
Here are a few considerations when choosing a fish oil supplement:
• The source of fish oil should be listed: sardines, anchovies and mackerel are the most sustainable sources.
• The total amount of EPA and DHA should be listed. If it just says “fish oil” it is not a quality product.
• Look for a highly concentrated fish oil: check the total amount of oil per capsule and then add up the amount of EPA and DHA per capsule. The EPA and DHA combined should make up at least 70% of the total. The higher the percentage, the more concentrated it is. The lower the percentage, the more “other” oils are present. A more concentrated product usually means taking fewer capsules, or less liquid.
• Your fish oil should be guaranteed to be 100% pure. Third party testing should ensure that the fish oil is free of heavy metals, PCB’s, pesticides, volatile organics and other impurities. Just because a company "tests" for contaminants does not mean that they effectively remove them.
Consult with your Naturopathic Doctor to determine an appropriate dosage of omega 3s and whether or not you require a supplement predominant in EPA or DHA.
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