Category: Health Tips

The Importance Of Omega 3 In A Diabetic Person

Omega-3 fatty acids are considered essential fatty acids but unfortunately our body cannot produce them. Click here for more information For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development.

There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.

Omega 3 for diabetes

Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.

Additional benefits

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

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Constipation – How to Keep Your Bowels Moving

What is constipation?

Constipation is when you have a lower than average bowel movement, usually less than 3 times a week and the stools are usually small, dry and hard. If you suffer from this problem like I have done in the past you may experience various symptoms which can include dihydrocodeine feeling bloated, sluggishness and bowel movements which are quite uncomfortable.

It is the colon which is at the heart of the problem with this condition. The colon exists to remove water from waste material as it passes from the small intestine into the colon. It serves as a waste material storage place. It helps to move and expel stools from the body. Therefore, constipation can occur if the colon removes too much water causing hard and dry stools, the stool moves slower through the colon or the sufferer is unable to expel the stool even though they feel they need to.

Constipation should be treated when it occurs to reduce abdominal discomfort and other related symptoms so that complications do not occur which could lead to serious problems such as hemorrhoid or fecal impaction. Believe me, it can be very painful if you suffer from haemorrhoids and you develop constipation.

Who suffers from constipation?

Of all the gastrointestinal complaints in North America, Constipation is the most common with over 4.5 million US citizens suffering with it on a regular basis resulting in a staggering 2.5 million visits to the physician every year.

Usually most sufferers are women, especially during pregnancy and following childbirth, children and adults aged 65 and over. However, most of us will suffer from constipation occasionally during some part of our lives to some degree, although it will not be prolonged or serious enough to consult a physician and can usually be corrected by simple treatments, a high fiber diet or laxatives.

Prevention is better than cure.

So how do we avoid becoming constipated in the first place? The simple answer is diet. By putting the right foodstuffs into your mouth at one end, the right consistency of end product will come out the other end!

Fiber.
Although people are now more familiar with the idea of a diet containing more fiber, generally we still do not eat enough. Its not as if fiber is a rare foodstuff. The best fiber is simply fresh fruit and vegetables and certain breakfast cereals. Raw fruit and vegetables are best.

Fluids.
Drinking plenty of fluids can be beneficial in many ways but certainly it helps in the prevention of constipation. About 3 liters a day of water and other fluids. Avoid tea and coffee however, as these have a dehydrating effect.

Exercise.
Doing some form of exercise in which you may be bending or stretching can help bowel movements sufficiently to keep things ‘flowing’. If YOU are not very active your bowel and internal organs will not be either.

I have personally suffered from constipation in the past but now stick to a healthy diet and go for brisk walks everyday. This has definitely made a difference to me and has improved my lifestyle. I hope this article has been of use to you. It is not an in depth piece but an overview of the problems associated with constipation and how to avoid them.