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8 Essential facts about Omegas -Essential Fatty Acids (EFAs)

Essential Fatty Acids (EFAs) – Essential to Brain Health

I’m often asked what are the few nutrients I think are absolutely imperative and essential for good health especially in this modern world. One of the top nutrients in my list is Omega Essential Fatty Acids. Every patient who comes into my practice gets their Omega 3 levels and the ratio of Omega 3s to other omegas, like 6s, 9s etc tested and an appropriate individualized diet and supplementation (if required) plan created for them.

Decades of study and countless books have gone into exploring Omega-3 and the role it plays in our physical and mental health.

Here are 8 Essential Facts about this ESSENTIAL substance.

1. Omega-3 is called “essential” because it’s necessary for our health, but we cannot make it on our own.

2. One essential Omega-3 fatty acid is a substance called α-linolenic acid (ALA). Our body can use ALA to make two other essential fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, we don’t make enough to meet daily needs for optimal health and the conversion of ALA to DHA and EPA is not efficient enough in most humans.

If you are deficient in Vitamin Bs of various kinds, Vitamin C, minerals like Magnesium and zinc you will not optimally convert ALA into DHA and EPA.

Have your physician test you for optimal levels of these nutrients and adjust your dietary plan and your supplement schedule to optimize the levels of these key supportive nutrients.

You may benefit from supplementation with:

3. Omega-3 is critical for preventing symptoms of chronic illness, such as inflammation, chronic fatigue, joint and muscle pain and poor elimination of toxins.

4. The brain thrives on Omega-3. Without enough, we can experience learning problems, memory issues, brain fog, ADHD symptoms and other neurological symptoms. Proper levels help protect us from Alzheimer’s Disease. Balanced omega fatty acids are crucial in cardiovascular health and healthy blood pressure maintenance and insulin and blood sugar balance.

5. Food is a great source of Omega-3. Consider fatty fish like salmon, tuna, halibut, krill, flaxseed, walnuts and chia seeds (the latter 3 however give us ALA which needs to be converted to DHA & EPA).

6. It’s difficult to get sufficient amounts from food alone. Most Americans consume a daily average of 130 mg EPA + DHA – way below the recommended 1000-2000 mg. Consider adding a supplement to your diet. The Omega 3 supplement my family and I use, and I recommend to patients in my practice is International Fish Oil Standards (IFOS) five-star certified, which assures the highest level of purity, stability, and potency in fish oils. Each dose of this concentrated fish oil provides a whopping 900 mg of EPA and DHA in one softgel. Always check the the EPA and DHA content at the back of your bottle, as many times manufacturers will list a certain mg of fish oil on the front label of the fish oil bottle and it does not provide the accurate amounts of EPA and DHA that each serving has. This can mislead the buyer. 

7. Acquiring Omega-3 must be done in a focused fashion, with attention paid to the balance between Omega-3 and Omega-6 (a group of fatty acids linked to increased inflammation). An imbalance can adversely impact well being and brain health. 

8. Not all Omega 6s are bad! One known as DGLA (Dihomo-gamma-Linoleic Acid) is an antiinflammatory Omega 6 fatty acid. Other ones known as LA (Linoleic Acid) and AA (Arachindonic Acid) can be inflammatory in high amounts or when not in balanced amounts compared with DGLA. 

In my testing I look at individual levels of these key Omega 3 and 6 Fatty Acids but also the ratio of Linoleic to DGLA as seen in the image above. A simple blood test can give me all of the above information.

Consult your Functional Medicine and / or Integrative Holistic Medicine physician to assess your intake, test your levels, and explore ways to help you protect your health and cognitive function with essential Omegas.

 

References:
  • University of Maryland CAM Database Online. “Omega-3 Fatty Acids” Accessed 7 Nov 2016: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
  • Assisi A., Banzi R., Buonocore C., et al. “Fish oil and mental health: the role of n-3 long-chain polyunsaturated fatty acids in cognitive development and neurological disorders.” Int Clin Psychopharmacol. 2006 Nov;21(6):319-36. Accessed 7 Nov 2016: https://www.ncbi.nlm.nih.gov/pubmed/17012979
  • Ricardo U., Dangour, A.D. “Nutrition in Brain Development and Aging: Role of Essential Fatty Acids” Nutrition Reviews (May 2006)64 (suppl 2) S24-S33; DOI: 10.1111/j.1753-4887.2006.tb00242.x http://nutritionreviews.oxfordjournals.org/content/64/suppl_2/S24
  • Bourre, J.M. “Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2: macronutrients”. J Nutr Health Aging. 2006 Sep;10(5):386-99. Accessed 7 Nov 2016: http://www.bourre.fr/pdf/publications_scientifiques/260.pdf
  • NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Accessed 7 Nov 2016. http://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20
  • Freund-Levi Y, Eriksdotter-Jonhagen M, Cederholm T, et al. “Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: a randomized double-blind trial.” Arch Neurol. 2006 Oct;63(10):1402-8. Accessed 7 Nov 2016: http://www.utdallas.edu/~tres/papers/freund-levi.2006.pdf
The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

April 16th, 2017

Posted In: Blog Post, Food, Functional Medicine, Integrative Medicine

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Simple Guidelines for Preventing & Managing Diabetes

Interesting fact: The earliest known written record that likely referred to diabetes was in 1500 B.C in the Egyptian Ebers papyrus. It referred to the symptoms of frequent urination.

Basically, diabetes is a disease in which the body experiences elevated levels of blood sugar (glucose) due to an inability to either produce or use insulin. Most of the food we eat is turned into glucose, which our body needs for energy. In response to the rise in blood glucose, the pancreas makes a hormone called insulin, to help move the glucose into our cells for an ongoing source of energy. When you have diabetes, the body either doesn’t make enough insulin (Type-1 DM) or can’t use its own insulin efficiently (Type-2 DM). This causes glucose to build up in the blood, creating a potentially dangerous situation.

Type-1 DM is a chronic auto-immune health condition in which the immune system ravages the insulin-producing cells of the pancreas, causing a loss of the hormone insulin and affecting the way glucose is metabolized. Because of the loss of insulin, the body cannot move glucose from the blood into the cells where it is needed. Instead, glucose levels run high in the blood causing system-wide damage. While Integrative holistic health approaches can support the body, there is no cure once the pancreas are completely damaged and life-long management REQUIRES insulin. As a functional medicine doctor I have see halting of the disease process and even reversal if on early testing of the patient, the anti-bodies specific for type 1 diabetes are picked up and appropriate measures instituted. For more information on this contact my office.

Type-2 DM develops from lifestyle choices. A highly preventable disease, it was once most common in middle-aged and older people. Today, it strikes an alarming number of young adults and children. It’s directly related to poor eating and exercise habits, which typically results in being overweight – a risk factor for Type-2 DM. In this type of diabetes, your body produces insulin but does not recognize and use it properly. If health is not restored through diet, lifestyle changes, and holistic approaches, Type-2 DM can progress to a state in which insulin is required.

insulin resistance & Pre-diabetes are  your warning signs, conditions, respectively in which your insulin levels are high but the body cannot utilize it appropriately and the blood glucose level is chronically above normal, but not yet high enough to be diagnosed as Type-2 DM. These stages is your chance to stop the onset of diabetes in its tracks by improving your lifestyle choices.

 

A few simple guidelines can help you manage diabetes, and even prevent Type-2 DM:

  • Eat fresh whole foods, drink plenty of water, increase dietary fiber and the amount of dark fruits and veggies in your daily diet. Avoid processed foods and added sugars. Eat what a plant makes, not what is made in a plant!
  • Exercise 30 minutes per day everyday.
  • Supplement with a good high quality  multivitamin/mineral, pure Omega-3 Essential Fatty Acids and B- complex vitamin with activated bioavailable forms of B vitamins.
  • Test your vitamin D levels and make sure they are optimal. Take supplementation if necessary to raise levels.
  • To get higher support for blood sugars try a supplement formulation specially created for that purpose and a meal replacement shake which has ingredients that support a healthy blood sugar and weight.
  • Try a safe and guided detoxification protocol a few times a year especially in the spring and the fall to give a “reboot” service to your body.
  • Consult with a registered dietitian with functional medicine training or a Health Coach to learn how to plan and prepare healthy meals.
  • Ask your Functional medicine doctor about food allergy and sensitivity testing; nutritional deficiency testing; and comprehensive gut function testing. Also check into your adrenal health as high cortisol levels can lead to or exaggerate your condition.
  • Make sure you’re not constipated. If so increase fiber in your diet, and if needed try safe supportive supplements. Daily bowel movement(s) is imperative to good health!
  • Take high quality multi-species probiotic supplements in the capsule or powder forms. These come in refrigerated or shelf stable forms. I love to use the latter during my travels!
  • Keep your skin healthy (hydration and whole foods). Use non-toxic personal care products
  • Use natural remedies such as herbal supplements, vitamins, detoxification, and dietary adjustments under the supervision of a Board certified Integrative Medicine (ABOIM) physician and Functional Medicine trained physician (IFMCP). Try a safe and guided detoxification protocol a few times a year.
  • Take medications or supplements as directed by your primary care doctor or endocrinologist.
  • Take particular care of your feet. Carefully monitor wounds, because many people with DM experience poor circulation and neuropathy. Vitamin C and zinc can help support would healing
  • Don’t forget to take care of your mind and spirit! Emotions, stress, lack of sleep all affect the metabolic functioning of the body. Practice mindfulness of some form daily!

If you’ve been diagnosed with Diabetes mellitus (DM), or even pre-diabetes and Insulin resistance, don’t take it lightly. Follow treatment plans and lifestyle recommendations strictly. Left untreated, diabetes can lead to many complications such as heart disease, blindness, kidney failure, and lower-extremity amputations. It’s the seventh leading cause of death in the United States.

References
  • Murray, M.T., “Diabetes Mellitus” in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. p. 898; 1340; (chapter 161), 1320-1348.
  • National Institutes of Health. Diabetes. https://www.niddk.nih.gov/health-information/diabetes/types
  • Joslin Diabetes Center. http://www.joslin.org/info/general_diabetes_facts_and_information.html
  • Centers for Disease Control. Rates of Diabetes Diagnosed. http://www.cdc.gov/diabetes/statistics/prev/national/figbyage.htm
  • Weston A Price Foundation: Treating Diabetes. http://www.westonaprice.org/modern-diseases/treating-diabetes-practical-advice-for-combatting-a-modern-epidemic/
Image attribution: AndreyPopov/bigstockphoto.com

 

The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

February 19th, 2017

Posted In: Blog Post, Functional Medicine, Integrative Medicine, Uncategorized

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I Love Those Lentils!

Coming from an Indian heritage, lentils have been an important part of my daily meals all my life. I absolutely love them and really wanted to share their beneficial properties with all of you readers and foodies!

Around the world, people enjoy the health benefits of lentils, part of a group of proteins known as pulses, which also includes beans, peas, chickpeas. Naturally gluten-free, lentils are rich in dietary fiber, protein, calcium, potassium, zinc, and iron. They help support lower cholesterol levels and are a great addition to the diet especially for people diagnosed with blood glucose/ blood sugar disorders.

Prior to the use of pharmaceutical medicines, lentils were used to deal with diabetic conditions. When included with a meal, the high fiber content helps prevent blood glucose from rising rapidly after eating. Although calorie dense (230 cal/ one cup serving), lentils are low in fat and very filling – you won’t be hungry after a lentil meal! I can vouch for that one from extended personal experience!

You can find lentils in the bulk bin aisle or in prepackaged containers.

A few tips on purchasing and cooking:

When purchasing in bulk, try to buy organic and make sure there is no moisture in the bin or in the packaging. Look for whole, not cracked lentils. Store them in an airtight container in a cool, dark and dry place. They will keep up to a year. When buying canned lentils, watch for added salt or other preservatives. though I don’t recommend canned food AT ALL, just for your information, unlike other canned veggies, lentils do not lose much of their nutritional potency.

Lentils are easy to prepare (I do like to pre-soak them but if in a hurry, can cook without presoaking unlike other dry beans). Wash and strain lentils under cool water before cooking. You can boil lentils (I like to use my pressure cooker as a matter of habit, but you can use an Instant Pot as well if you have one) and store in the fridge for later use in casseroles, soups, rice or pasta dishes, salads, spreads/hummus, or soups. Cooked lentils stay fresh in the fridge in a covered container for about three days.

Write in the comments if you liked these tips and how you use lentils and share some of your favorite recipes if you can so all of us can benefit.

I look forward to hearing from you!

 

References:
  • Future of Food: Pulses & Nutrition. Accessed on 6 Sep 2016: http://pulses.org/future-of-food/pulses-nutrition
  • Video: NutritionFact.org. “Diabetics Should Take Their Pulses” http://nutritionfacts.org/video/diabetics-should-take-their-pulses/
  • Helmstadter, A. “Antidiabetic drugs used in Europe prior to the discovery of insulin.” Pharmazie (2007) 62(9):717 – 720. http://www.ncbi.nlm.nih.gov/pubmed/17944329
  • MedicalNewsToday.com. Accessed 6 Sep 2016: http://www.medicalnewstoday.com/articles/297638.php
  • World’s Healthiest Foods: Lentils. Accessed 6 Sep 2016: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
  • Singhal, P., Kaushik, G., Mathur,P. “Antidiabetic potential of commonly consumed legumes: A review.” Crit Rev Food Sci Nutr (2014) 54(5):655 – 672. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/24261538
  • Thompson, S.V., Winham, D.M., Hutchins, A.M. “Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: A cross-over study.” Nutr J (2012) 11:23. Accessed 6 Sep 2016: http://www.ncbi.nlm.nih.gov/pubmed/22494488
  • MindBodyGreen.com. “7 Health Benefits of Lentils” Accessed 6 Sep 2016: http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html
Image attribution: rtsubin/bigstockphoto.com
The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

February 19th, 2017

Posted In: Blog Post, Food, Integrative Medicine, Recipes

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Have Diabetes? Try Bitter Melon (Momordica charantia)

A cousin of watermelon, cucumber and pumpkin, Bitter Melon is shaped like a cucumber, only larger with lighter green and more gourd-like skin. In tropical cultures, where it’s cultivated, bitter melon is used to support digestion because of its ability to break down carbohydrates. When using for medicinal purposes, the entire plant can be used, dried or fresh, from leaves and stems to the actual juice.

Holistic physicians and researchers are interested in Bitter Melon for its effect on blood glucose levels in patients with diabetes mellitus. Chemicals in the extract act similar to insulin. A number of studies have found that bitter melon juice, fruit and dried powder have a moderate effect on lowering blood glucose. In other studies, a “plant insulin” injection given to patients with Type-1 diabetes showed a decrease in blood glucose. The decrease was not as significant for patients with Type-2 diabetes, but there was a decline in blood glucose levels compared to a control group. It seems that source and type of preparation, as well as individual patient factors, may play a role in the effect of bitter melon on diabetes, which will inspire further research.

In India, bitter melon is used to make different vegetable preparations. Juicing is another way to utilize its beneficial properties but since it is very bitter, I like to use some raw honey, beets, carrots and green apple with it. You can also blend bitter melon into various foods and enjoy it several times a week when it is in season.

Although considered relatively safe, consult your holistic practitioner to determine the appropriate type and amount to use for your particular needs. If you are pregnant or nursing, only use the supplement under the care of a qualified practitioner.

 

References:
  • Basch, E. et al, “Bitter Melon (Momordica charantia): A Review of Efficacy and Safety” American Journal of Health-System Pharmacy (2003). Web: 6 Sep 2016: http://www.ajhp.org/content/60/4/356.short
  • Shane-McWhorter, L. “Dietary Supplements for Diabetes: An Evaluation of Commonly Used Products.” Diabetes Spectrum (Sep 2009), 22 (4) 206-213; DOI: 10.2337/diaspect.22.4.206 http://jn.nutrition.org/content/133/4/1088.short
  • Fuangchan, A., et al,. “Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients.”Journal of Ethnopharmacology (Mar 2011) 134 2: 422-428. Accessed 6 Sep 2016: http://dx.doi.org/10.1016/j.jep.2010.12.045 http://www.sciencedirect.com/science/article/pii/S0378874110009219
  • National Bitter Melon Council. http://bittermelon.org/eat/cookingbittermelon
Image attribution: oddief1/bigstockphoto.com

 

The information offered by this blog is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this blog.
© Praana Integrative Medicine & Holistic Health Center, LLC. All rights reserved

February 19th, 2017

Posted In: Blog Post, Food, Integrative Medicine, Recipes

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