Thursday, October 7, 2021
Tuesday, October 5, 2021
Inexpensive Ways To Get Your Omega-3s
We all need essential fatty acids, especially the anti-inflammatory omega-3 fatty acids, for optimum health. I recommend eating several servings of oily fish, such as wild Alaskan salmon, per week as a dietary strategy to help decrease the risk of heart disease, inflammatory conditions, cancer and other health concerns. However, if you find fresh or frozen wild Alaskan salmon is too expensive, try these more economical choices:
- Canned salmon. Sockeye salmon that is canned is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible and incredible source of calcium.
- Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or olive oil.
- Walnuts. A good vegetarian source of omega-3 fatty acids that promotes cardiovascular health and tones down inflammation. Walnuts also contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer.
- Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals or in smoothies.
- Chia seeds. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium. It has as thickening quality that makes it a great add-in or replacement in certain recipes, increasing their health value to you.
You can also consider a high-quality omega-3 supplement. Available in liquid or capsule forms, fish oil helps to maintain a healthy blood pressure, nourish the nervous system and promote optimal mood and outlook. Look for products that are certified free of contaminants, and begin with small daily doses, building up to the recommended amount, which is often 1000-2000mg of EPA plus DHA total per day.
The post Inexpensive Ways To Get Your Omega-3s appeared first on DrWeil.com.
* This article was originally published here
Monday, October 4, 2021
Sunday, October 3, 2021
Is IBS Affecting You? Try These 4 Suggestions
A healthy diet can help the body in its efforts to heal itself, and in some cases, particular foods can lessen symptoms. To address problems commonly associated with irritable bowel syndrome, or IBS, try the following:
- Eliminate milk and milk products. It might be an intolerance to the milk sugar lactose or the dairy protein. Consider removing all dairy for 3 to 4 weeks. If your symptoms resolve, consider adding back one form of dairy at a time if you prefer to attempt to isolate which forms bother you most.
- Eliminate all caffeine sources.
- Increase dietary fiber by eating more whole grains, bran cereal, fruits and vegetables. An exception to this group for some is that eliminating gluten, which is found in wheat, barley and rye can be beneficial. Do some trials for several weeks and see what works best for you. There is also more attention being given to the connection between IBS-diarrhea predominant and small intestinal bacterial overgrowth where some fruits and vegetables may actually make things worse. If you believe this to be the case, consider working with a dietician or following an online guide for the low FODMAP diet.
- Avoid products sweetened with erythritol, sorbitol or xylitol or non-dairy milks or foods containing carrageenan.
The post Is IBS Affecting You? Try These 4 Suggestions appeared first on DrWeil.com.
* This article was originally published here