Here is our top 10 list of what we see trending in 2020 and beyond.
1. Get more sleep.
Don’t worry about fancy devices and designer mattresses. Good sleep starts with the basics of good “sleep hygiene” – avoid stimulants and heavy foods before bedtime, keep a regular sleep routine, maintain a healthy sleep environment (dark, quiet, comfortable), keep the bedroom temperature cool (ideally around 65 degrees), and don’t indulge in long daytime naps.
2. Move more.
Bodies are meant to move on a regular basis. Being sedentary harms health in many ways, including shortening overall lifespan. If you are already active, then we applaud you! If not, then find an activity or activities that get you moving in the new year. This doesn’t mean you have to run a marathon or perform extraordinary feats of strength – you can start with walking, or gardening, or dancing. Find a friend to join you and the two of you can achieve this goal together.
3. Eat more vegetables.
This doesn’t need a lot of explanation – your mother has probably been telling you this since you were two. Think you already do a good job? Challenge yourself once or twice a month to buy a vegetable you’ve never eaten or one you think you don’t like. Check out Okinawan purple sweet potato, bitter melon, kohlrabi, or parsnips – the possibilities are endless.
4. Make new friends.
Although the term “social media” sounds like a platform for making “friends,” research actually shows it can increase depression. So aim for more time with real people and less time with your online friends.
5. Learn something you didn’t know.
Thought you were done learning when you finished school? Maybe it’s time to reconsider. Exercising your brain through learning helps combat aging and cognitive decline.5 Lots of universities offer free online classes – and it doesn’t have to be academic – or you could consider cooking, dancing, or something artistic like photography.
6. Get a pet.
Did you know that individuals who have a companion animal, like a dog or a cat, tend to have less depression and anxiety and are more physically active? Although it might not be a good choice if you have an allergy to pet dander, having a furry friend is a great way to improve your quality of life. Because animal shelters are overflowing, bonus points if you adopt a shelter pet.
7. Or get a houseplant.
Not quite ready to take on a pet? Then try a plant. Houseplants improve air quality by lowering carbon monoxide and ozone levels. They also give you a greater sense of well-being.
8. Invest in some nutritional insurance.
No one is perfect – and all the resolutions in the world won’t ensure you’ll get all the nutrients you need from your diet, or the right balance of essential fats, or the added nutrients you need to meet your individual health concerns. If you don’t know where to start, then you can try out our dietary products which are designed for what you need.
9. Eat more nuts, seeds, legumes, and whole grains.
These are the backbone of the Modified Mediterranean Diet, which is still the best-supported diet for overall health. Eating this kind of diet helps prevent a host of chronic, lifestyle-related adverse health conditions. It also helps manage stress and much more.
10. Be a volunteer.
Giving to others is not just good for them – it’s good for you. Studies show that in both young and older individuals, volunteering time improves mental health and cardiovascular health.
Game Changers, a recent Netflix special on the impact of a vegan diet, caused quite the buzz in the sports science world. While many in the science community are debunking and clarifying the research and evidence behind the film’s claims, I’m more concerned about supporting the vegan athlete with the knowledge needed to perform at the highest level. The vegan diet requires more diligent planning and attention to specific nutrient intakes than does the omnivore diet, and the demands of training and recovery have their own particular needs.
Micronutrient Considerations
The vegan diet, with its higher-than-average intake of fruits and vegetable, provides ample vitamins, minerals, and antioxidants, with a few exceptions.Vitamin B12 is found only in animal products, so vegans are not able to obtain it in sufficient amounts in their diets. As such, an estimated 50 percent of vegans are deficient in vitamin B126 and supplementation is recommended for vegan athletes.Iron carries oxygen throughout the body; so low iron can manifest as weakness, fatigue, shortness of breath on exertion, dizziness, drowsiness, and irritability.*
Athletes need approximately 1.5 times as much iron as non-athletes.And vegans probably need almost twice as much iron from their diet as non-vegans because plant-based sources of iron are absorbed more poorly than animal-based iron. Blood loss from injury and muscle damage, as well as GI bleeding associated with extreme endurance activities, further decreases the body's iron stores. But always check iron levels before assuming extra iron supplementation is needed.Zinc is an essential mineral that must be obtained in the diet or via supplementation. Zinc is vital for growth, immune function, testosterone metabolism, and numerous other functions inthe body.*
The majority of zinc in most diets comes from animal products, and although whole grains contain zinc, large intakes of whole grains are associated with a decrease in the amount of zinc absorbed because of zinc’s propensity to bind to compounds found in whole grains.Calcium, essential for optimal bone and muscle health,* is another mineral often lacking in vegan athletes because it is found primarily in dairy products, and although there are plant-based sources of calcium, compounds in these plants can inhibit calcium absorption.
Vegans consume 40-percent less calcium than non-vegans, resulting in a higher risk of bone fractures. Vegan athletes are encouraged to look for fortified milk alternatives and juices, or calcium supplements, to obtain the recommended 1,300 mg of calcium daily.Vitamin D protects a number of important functions in the body.* In addition to supporting healthy bones and muscles, it supports cardiovascular health and immune function.* Vitamin D is synthesized from exposure to sunlight and is lacking in most foods, vegan or otherwise. Because the importance of vitamin D in athletes is well established, supplementation should be considered.
Here is our top 5 list of what we see trending in 2020 and beyond.
1. Nootropics to maintain mental sharpnessA year ago, if you said the word “nootropic” to a random person on the street, then they might respond with “new what?” But not now – nootropic is a highly-searched term on Google and is a hip concept with a younger fan base. It used to be that “cognitive support” implied supplements for the elderly to benefit failing memory.Although supplements and activities to enhance mental edge are still being sought by grandparents and aging baby boomers, they are increasingly being used by Gen-Z-ers and millennials. Nootropics appeal to students who are cramming for exams and young, upwardly mobile professionals in high-powered jobs looking for the mental edge to boost creativity and productivity in a competitive environment.The nutritional supplement industry is replete with natural nootropics or “stacked” formulas that contain a selected combination of nootropics – no need to seek a prescription medication.And increasingly, individuals are looking for activities that keep their minds sharp and banish brain fog – things like mental calisthenics and “brain games.” Calorie restriction is associated with healthy aging, but new research indicates it also benefits brain function.
2. The “biggest buzz” product category of the year – HempInterest in hemp and CBD products increased by leaps and bounds in 2019, and don’t look for it to slow down anytime soon. Although the initial focus was on isolating and providing the highest potency CBD possible, research is emerging that combining various hemp constituents with “phytocannabinoids” from other plants might provide the most benefit.*Called the “entourage effect,” it probably provides the most comprehensive support for the body’s endocannabinoid system (ECS).* Other constituents that work synergistically with hemp include hops and other plant extracts that contain a substance called beta-caryophyllene (BCP).* Look for increasing interest in, and research on, hemp and non-hemp phytocannabinoids in 2020.
3. Aging healthfully. Healthy aging means just what it says – maintaining good health as you age. What is trending now is more of an awareness of what healthy aging really means, and that it’s never too early to start thinking about it; i.e., it doesn’t start when you’re 70.Healthy aging means being able to do the things you want to do – from having enough energy, to being pain free, and to being mentally sharp. And it involves staying healthy internally – from your organs and tissues, right down to the cellular level. The new decade will bring more focus on biological aging and less focus on chronological aging.What's Your Actual Age? Chronological vs. Biological Age explores what biological age means, what factors influence your biological age, and ways to measure biological age, including DNA methylation and telomere length.Six Things You Can Do To Age Better discusses several pearls for aging well, including exercise, sleep, maintaining strong bones, supporting good vision, nourishing the mind, and maintaining healthy relationships.Although these might seem obvious, the article details specific activities and supplements to achieve these goals. Antioxidants are important for protecting your cells from damage, including damage from aging.* One that is gaining a lot of attention these days is glutathione. Sometimes called the “master antioxidant,” it is both made in your body and available as a supplement.Gone is the focus on merely changing the way you look externally with a face lift and wrinkle creams (not that some of those can’t help, but it certainly isn’t the focus in 2020). Maintaining healthy skin, hair, and nails starts by feeding your body with the proper nutrients – hence, the now well-used phrase, “beauty from the inside out.” Biotin is a good place to start – but there are also other supplements to support skin health from the inside out.*
4. Self-help tools and guidance. The Internet brings access to mountains of information about health – some accurate, some complete nonsense. To support individuals who are taking more control over their own health, while still providing guidance from reliable sources, more companies are offering tools to help consumers make wise choices.This trend is likely to continue as more healthcare moves to the home with easy access to tools like at-home health tests. While labs typically only provide test results. Quizzes are also becoming very popular. I get two quizzes a day in my email inbox and love getting the brain gears moving by taking these little quizzes first thing in the morning. Quizzes can also be used to guide supplement choices. Knowing that one size does not fit all, AmVita provides choices in most of our product categories. But how many times have you decided you want to take a multi-vitamin/mineral supplement and, when confronted with a dozen or so choices, you didn’t know which one would be best for you?Or, if you’re a healthcare professional, do you have trouble choosing which probiotic is best for a particular patient? One of our most frequently asked questions is, “Which fill in the blank is best for me?”
5. Health effects of technology. Although technology makes our lives easier, many of us spend the majority of our day exposed to a blue light screen – computer, cell phone, or TV. As more research exposes the underbelly of a techno-society, a burgeoning movement is afoot to take technology vacations.What some techies call “dopamine fasting” takes it to the next level by avoiding anything that increases the feel-good neurotransmitter dopamine. This could include avoiding eating your favorite food, not drinking alcohol, and, if taken to an extreme, avoiding socializing with friends.Silent retreats are now mainstream, with travel websites offering a variety of retreats that offer meditation, yoga, and healthy meals – all in a relaxing setting – and you can’t talk for days.
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The material used to enteric coat fish oil supplements is acid-resistant. In plain English, that means the capsule will not dissolve in an acid environment. Like your stomach.
Stomach acid is much more powerful than lime juice. The acid helps with digestion and with disinfecting food.
A regular fish oil pill that is NOT enteric coated will dissolve in the stomach in about 15 to 20 minutes. Once the pill dissolves, the oil can rise to the surface and possibly cause burping.
Since enteric coating will not dissolve in acidic environments, it stays put. It will not dissolve in the stomach. If it doesn’t dissolve, you cannot burp up oil or possibly damage the Omega-3.
Enteric coated pills will simply move along untouched past the stomach to the small intestine.
The duodenum or small intestine is not acidic. It is neutral. Stomach acids are neutralized at the entrance of the small intestines.
It can be hard to change your eating habits. It helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance, and celiac disease can all benefit from changes in diet. Below are suggestions to improve your health. Be sure to stay in touch with your doctor so they know how you are doing.
Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits. Unhealthy fats include things such as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include:
Balanced nutrition and regular exercise are good for your health. These habits can help you lose or maintain weight. Try to set realistic goals. They could be making some of the small diet changes listed above or walking daily.
Doctors and dietitians suggest making healthy eating habits a part of daily life rather than following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in mind the advice below, and always check with your doctor first.
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We spend a lot of time talking about keeping our physical health in check, but brain health and function is important, too. A healthy brain allows us to learn and remember, communicate, solve problems, and make decisions. If, you’re feeling like your brain could use a little TLC and you’re still interested in giving supplements a try, you’re in luck. We’ve rounded up several herbs you should pay attention to, that claim to boost brain health and function.
1. DMAE Bitartratea
Deanol is a chemical that is involved in a series of reactions that form acetylcholine, a chemical that is found in the brain and other areas of the body. Acetylcholine is a “neurotransmitter” that helps nerve cells communicate.Deanol is used for treating attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, autism, and a movement disorder. It is also used for improving memory and mood; boosting thinking skills and intelligence; and increasing physical energy, oxygen efficiency, athletic performance, and muscle reflexes. It is also used for preventing aging or liver spots, improving red blood cell function, and extending life span.
2. Glutamine-L
Glutamine is an important amino acid with many functions in the body. It is a building block of protein and critical part of the immune system. What’s more, glutamine has a special role in intestinal health. Your body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.L-glutamine is the important form, which is produced naturally in the body and found in many foods. It is estimated that a typical diet contains 3 to 6 grams per day.It provides fuel for immune and intestinal cells and helps keep the connections in the intestines strong.
3.Green Tea Extract
Like green tea, green tea extract is a great source of antioxidants. These have been credited with a range of health benefits, from promoting heart, liver and brain health to improving your skin and even reducing the risk of cancer.What’s more, many studies have looked at green tea extract’s ability to aid weight loss. In fact, many weight loss products list it as a key ingredient. The antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress.This protection can help reduce brain damage that could lead to mental decline and brain diseases like Parkinson’s, Alzheimer’s and dementia.Furthermore, green tea extract can decrease the action of heavy metals like iron and copper, both of which can damage brain cells.It’s also been shown to help memory by enhancing the connection between different parts of the brain.
You may be thinking inflammation is only a problem for dogs with joint disease … but chronic, hidden inflammation is a silent killer. It’s the root of nearly all disease.Cancer, arthritis, allergies, kidney disease, dental disease, digestive disease … it’s all caused by inflammation.Not all inflammation in the body is a bad thing. If your dog is exposed to viruses or bacteria, acute inflammation will release white blood cells to the body tissues and start the healing process. But chronic inflammation – the kind of low-grade inflammation that stays for weeks, months and even years – is the real culprit behind most degenerative and inflammatory health issues in your dog.Researchers are finding that heart disease can be linked to dental disease. Chronic bladder infections can lead to bladder cancer. And they’re finding that chronic low-grade inflammation is a major driver of joint degeneration.A 2014 study found that the curcumin found in turmeric (its active ingredient) outperformed ibuprofen in people with arthritis. But turmeric doesn’t just control the inflammation in joint disease …Another 2004 study in Oncogene found that curcumin (as well as resveratrol) worked just as well as anti-inflammatory drugs … and worked better than both aspirin and ibuprofen.Inflammation is the key driver of most disease in the body … and turmeric is one of the best natural anti-inflammatories either nature or medicine has to offer. Keep this in mind as we look at the next few reasons to give your dog turmeric.
So we know that chronic inflammation can lead to cancer and turmeric is a powerful antioxidant. And a UK study showed that curcumin could stop the precancerous changes from becoming cancer. So turmeric can help prevent cancer.But turmeric can also treat cancer naturally. Nearly 1/3 of the studies done on turmeric are cancer research … and the results are very promising. It’s been shown to kill cancer cells and prevent more from growing.The American Cancer Society claims “Curcumin interferes with cancer development, growth, and spread. Recently, curcumin has received a great deal of focus because of it’s ability to reduce tumor size and kill cancer cells.Half of adult dogs today will get cancer, so turmeric could be a great way to protect your dog from inflammation and cancer.
We know that arthritis is the result of inflammation and turmeric can decrease inflammation in the body. But it can also relieve the pain and stiffness in arthritis … better than conventional pain medications.In 2014 a group of researchers in Thailand published a study comparing the effects of curcumin vs ibuprofen treatment in patients with knee osteoarthritis. They found that curcumin worked just as well as ibuprofen to reduce pain … but without the gastrointestinal side effects experienced by the patients who took ibuprofen. Which brings us to the next benefit …
Turmeric’s anti-inflammatory effects can be helpful in treating Inflammatory Bowel Disease (IBD) as well as other gastrointestinal disorders. It’s been shown in several preclinical studies and uncontrolled clinical trials as having positive effects on gut inflammation and gut permeability.Researchers at Hamamatsu South Hospital in Japan commented that curcumin’s “inhibitory effects on major inflammatory mechanisms […] and its unrivaled safety profile suggest it has bright prospects in the treatment of IBD.”
Many dogs are on steroids for allergies and joint pain – but some studies show curcumin is just as effective as steroids. And the authors note: “The lack of side effects with curcumin is its greatest advantage compared with corticosteroids.”And a study published in the Journal of Pharmacy and Pharmacology shows that combing curcumin with a steroid reduced the side effects of this dangerous medication.And that’s the main benefit of turmeric – not only can it work just as well as many prescription and over-the-counter drugs, it doesn’t carry the same nasty, unwanted side effects.
Fish oil is readily available for purchase in the form of capsules or a liquid that can be added to food at mealtimes. There is a lot of interest in the use of fish oil because of potential benefits for dogs or cats from omega-3 fatty acids, including helping to ease joint pain, heart disease, and kidney disease, for example. Here are some times when fish oil may be helpful for your pet:
Joint disease:
Joint disease is often associated with inflammation and reduced mobility, which can be helped with omega-3 fatty acids. Two types of omega-3 fatty acids that help reduce inflammation with joint pain are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which are found in fish oil. While patients with more severe joint pain may need additional medications from your veterinarian, supplementing pets with the proper dose of omega-3 fatty acids has been shown to help alleviate some joint pain (although if your pet is at all overweight, getting him down to a nice trim weight can have even larger benefits in terms of reducing pain!).
Heart disease:
The supplementation of omega-3 fatty acids for dogs and cats with heart disease can help reduce the inflammation associated with heart failure and may help to reduce muscle loss (cachexia) that is associated with heart failure. In addition to their anti-inflammatory effects, there is also evidence that omega-3 fatty acids help to reduce abnormal heart rhythms (arrhythmia) as well. See our heart disease website for more information.
Kidney disease:
Some pets with kidney disease may also benefit from omega-3 supplementation. In some studies, dogs supplemented with omega-3 fatty acids had clinical benefits such as reduced protein in their urine though we need more studies before we know the exact mechanism and benefits. Less information is currently known about supplementing cats that have kidney disease, although there is some support suggesting that cats with kidney disease may live longer when fed a therapeutic diet with higher levels of EPA.
We’ve heard much about the spice known as turmeric, also known as curcumin. Numerous studies done on the Indian yellow spice have led to the spice being labeled as a “superfood”, a title that will be carrying over in 2018 based off of recent consumer reviews. The hype has driven the sales of the spice and doesn’t look like it’ll be stopping anytime soon. You can find turmeric almost everywhere. You can find it in tea, foods, and much more.
]]>Have you heard about CBD lately? If not, I’m curious how this blog post found you in the cave you must be living in. For most, it’s impossible to go more than a day without hearing about CBD and all the incredible things it can do for the human body. Today we get to talk about CBD in the gym.
People often talk about their 20’s with a degree of fondness, usually as it pertains to their physical capabilities, especially in comparison to how most people age these days. I look back on my 20’s and cringe.
Diet – Taco Bell and beer.
Workouts – Throw as much weight around in the gym as possible without paying any attention to technique or proper form.
Supplements – Those are for old people.
Recovery – HA!
The folly of my youth wasn’t that I didn’t know the proper techniques, the best diets, the right supplements and that I needed rest. It was that I thought myself to be immortal and that those “rules of the road” were for other people. In short, I was in my 20’s. Alas, life has a way of humbling us, of letting us know how wrong we are to ignore the rules. One of the most important being proper recovery and supplementation. And one of the things that I get to talk a lot about now is CBD. Keep reading if you want to learn how these things go together.
When we train, we create microscopic tears in our muscle fibers, leaving us feeling sore the next few days. Our immune system responds to that stress and inflammation and begins healing those tears, making the muscles bigger and stronger in the process.
Cannabinoid receptors include CB1 receptors, which are predominantly found in the brain, and CB2 receptors which are found on cells linked to the immune system. It is believed that these receptors play a vital role in supporting and regulating the immune system. Several studies have shown that CBD also plays a role in suppressing cytokine and chemokine production, while increasing our body’s T-regulatory cell production, which in turn helps our body’s anti-inflammatory mechanism.
What does all of that science mean? Bottom line – CBD helps your body recover from exercise-induced inflammation. Better recovery means better gains.
But, if you have the choice, is going gluten-free actually the healthier route? Maybe not. Read below to find out why going on a gluten-free diet can actually harm your health.
Individuals with celiac disease, a type of digestive autoimmune disorder, absolutely have to stay clear of gluten because of the way their immune system reacts negatively to this protein, resulting in damage to the small intestine. This reaction causes a range of symptoms in addition to poor nutrition absorption, which can lead to further complications in the future. Even a small amount of gluten (like a single bite of bread!) – found in wheat, barley, rye, but also hidden in items such as sauces, soups, and even beer— can be enough to trigger this immune response. This is the reason companies manufacturing products like probiotics, for example, will stress their gluten-free labels: it allows those with celiac disease piece of mind when it comes to purchasing products beyond food and beverage.
Believe it or not, cutting out gluten from your diet if you do not have celiac disease can actually prevent you from taking in key nutrients and minerals, such as B vitamins, which are found in common gluten-rich bread and cereal products. You need vitamin B6 for proper infection-fighting processes within the body while vitamin B9, also known as folic acid, is necessary for pregnant women to reduce the risk of birth defects. You may also become deficient in vitamin D, which has several key benefits, including promoting bone health and preventing disease. However, you should consult your physician to know for certain whether you are in fact deficient and if adding other foods rich in these vitamins or picking quality supplements is the best course to take.
Experts from Harvard University also explain that avoiding gluten can also impact your digestion. In order to have proper digestion, fiber is very important. Many Americans are already below the ideal intake of fiber and with whole wheat being an important source of this nutrient, going gluten-free may affect your digestive health unless you make a conscious effort to consume other high-fiber foods in place of the ones you avoid.
]]>When you first start shopping for vitamin supplements, it can be a bit overwhelming. There are so many different brands and products on the market that you might not know where to start. Everyone has different needs, but there are a few key vitamins and supplements that many individuals should consider including in their daily routines. Take a look at our list of the most important vitamins and supplements for holistic health and wellness.
Vitamin D helps the body absorb calcium effectively, which contributes to bone health. Without sufficient vitamin D, you may be more likely to get sick, have an increased risk of bone and back pain and experience bone deterioration and hair loss. People can usually get their vitamin D from sun exposure, but this isn’t always an option for people who live in regions with ample sunlight and those who have an extra sensitivity to UV rays. Vitamin D supplements come in both pill and liquid form so you can easily get your daily dose of vitamin D without the harmful effects of prolonged sun exposure. There are also some Warning signs to consider which can suggest you might be deficient in Vitamin D to consider.
Omega-3 fatty acids are essential for targeting inflammation and helping in the body’s overall well-being, ranging from supporting heart, joint, and brain health. However, our bodies cannot make omega-3s on their own, and must be derived from outside sources. While food, such as fish provides omega-3, it is estimated that the majority of people in the US are deficient in omega-3 fatty acids. Keep in mind the various benefits of EPA omega-3 vs DHA omega-3, and make sure that the omega-3 supplement you choose is one of quality and superior concentration.
Vitamins like B-12 support your mood and cognitive functioning. Without enough B-12 in your diet, you might experience lower energy levels and decreased cell functioning. Taking a B-12 supplement can keep your cells working the way they should and help you avoid moodiness and fatigue.
Ultimately, every person might have unique needs that require choosing which vitamin and supplement is best. You don’t have to stock up on every vitamin supplement that’s on the market to start experiencing improved health and wellness. Start small with some key vitamins and see how you feel after several months of consistent use. Once you get the right nutrients and vitamins on board, you can start experiencing a number of outstanding benefits for your health.
]]>The heart is the most important muscle in the human body. It is responsible for the overall livelihood of the human body. It helps us deliver transport oxygen into our bloodstream and helps keep us going. However, our society’s lifestyle is greatly impacting our heart health.
According to the American Heart Association, 1 in 4 deaths are related to heart disease. That equals up to 610,000 deaths a year from heart disease in the United States. This is no surprise when we look at how our society has embraced a more sedentary lifestyle. Also, if we look at our unhealthy diets, we can connect the dots and easily see how heart disease can be so prevalent today.
On behalf of Heart Health month, the American Heart Association has plenty of tips and tricks for us to make sure that we are able to keep our hearts happy and healthy.
The American Heart Association recommends doing these 7 things in order to help keep your heart healthy and fit:
The excess strain and resulting damage from high blood pressure cause the coronary arteries serving the heart to slowly become narrowed from a buildup of fat, cholesterol and other substances that together are called plaque. As arteries harden with plaque, blood clots become more likely to form. This can lead to potential heart attacks. Managing your blood pressure can help maintain your heart health. One of the ways to help manage your blood pressure is by focusing on eating healthier and reducing your sodium intake. Make sure you consult a physician to determine the best method of getting your blood pressure to moderate levels.
When there is too much cholesterol in your blood, it builds up in the walls of your arteries. This causes a form of heart disease called atherosclerosis. LDL is considered the bad type of cholesterol. Too much LDL and your arteries start to clog up. HDL, the good type of cholesterol, helps to clear the bad cholesterol from your blood. It’s best to monitor your cholesterol and aim to make healthier food choices in order to reduce your bad cholesterol. Always consult a doctor to get the best advice for cholesterol management.
We are addicted to sugar. We are so addicted that it has become a standard in the American diet. The average American consumes about 20 teaspoons, or 80 grams, of sugar a day. As a result of sugar and sweeteners being added to our food, 13% of American adults total calorie intake comes from added sugars. This has led to an increase in chronic illnesses such as high blood pressure, a higher risk of diabetes, and heart disease. In order to help our heart, we need to focus on reducing our sugar intake.
We hear all the time that we need to get active to help our heart, but sometimes it is difficult to find the motivation to get up and go. However, more studies are finding that even just 7 minutes of exercise a day can be enough to help out our heart. Overwhelmed? Make small habitual changes that force you to move just a little while longer. Go up the stairs at work. Park farther away in the lot to make the walk a little bit longer. Little actions turn into progress for boosting our heart health.
Diet has an overwhelming influence on our heart’s health. What we eat directly translates into our blood pressure and our cholesterol, which are both easier to monitor through dietary means. Avoid saltier foods and limit the number of foods with unhealthy fats. If you need to add fat, look for sources of omega-3 fatty acids like salmon, walnuts, etc. Adding a fish oil supplement like Omax3 Ultra Pure can help add additional omega-3s to your diet. Also, add more whole grains versus refined grains to your diet. And you can’t go wrong with fruits and veggies.
Losing weight will have short and long-term effects on your heart. Even temporary weight lose is beneficial for the heart. The problem with obesity is that it increases the risk of several chronic conditions. Studies have seen increases in heart disease, diabetes, stroke and some forms of cancer. Losing weight at any age can result in long-term cardiovascular health benefits.
]]>As long as you have sufficient nutritional information on what to eat, it will be easier to incorporate seafood into your daily diet. Check out our nutritional breakdown of some seafood below.
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Fish oil is a good source of omega-3 fatty acids, which play an important role inbrain function. People with depression may have low blood levels of brain chemicals called eicosapentaenoic (i-koe-suh-pen-tuh-e-NO-ik) acid (and docosahexaenoic (doe-koe-suh-hek-suh-e-NO-ik) acid. These acids can be found in fish oil.
Eating fish a few times a week may provide your body with these healthy oils. Examples of fish high in omega-3 fatty acids include sardines, salmon, herring, trout and canned white (albacore) tuna.
If you're pregnant or nursing, limit your weekly fish intake to 12 ounces (340 grams) of a variety of fish, and make wise choices. This limit is due to mercury levels. For example, salmon is typically low in mercury. But eat no more than 6 ounces (170 grams) of canned white tuna a week because it's higher in mercury than light canned tuna.
However, while it's generally true that the best way to get nutrients is through healthy foods, this is one example where a supplement may help. Some studies have shown that contaminants like mercury do not appear to accumulate in fish oil but remain primarily in the meat of the fish. So if you're concerned about mercury, a high-quality fish oil supplement may help with depression, but ask your health care provider for advice.
Fish oil alone isn't a depression treatment, but it may be a helpful addition to prescribed medications or other treatment. Although more studies are needed to determine exactly what role omega-3 fatty acids play in depression, it's possible that fish oil supplements high in omega-3 fatty acids may lower the risk of depression. And omega-3 fatty acids help protect heart health.
This article is written by Mayo Clinic staff with Dr. Daniel Hall-Flavin.
By Dana Sparks