"Do you have a fatty-acid imbalance?"
I was consulting my friend, Natalie Elliott, about nutrition. She is a clinical nutritionist, and the owner of Brainwaves Music and Wellness, here in Austin.
"What is a fatty-acid imbalance? Is it related to those Omega-3 fatty acids which we hear so much about?" I asked. "Yes," she replied.
"How do you know if you have an imbalance?" I asked. She said that skin and hair can be indicators; if you have dry or scaly skin, soft or brittle nails, or unmanageable hair, you just might have a fatty-acid imbalance. Who would have thought that a fatty-acid imbalance could cause bad-hair days? Other indicators include excessive thirst, frequent infections, poor wound healing, dry eyes, irritability, hyperactivity, weakness, or fatigue. I'll admit to having the dry skin, soft nails, and much too-frequent bad-hair days.
She continued to talk about Omega-3 fatty acids and Omega-6 fatty acids, saying, "Our bodies need at least a 1:3 ratio (1:1 is better) of Omega-3 to Omega-6, but most Americans have about a 1:20 ratio because of the fats we use in cooking. As a result, we tend to have severe fatty-acid imbalances."
Why is that a problem? A fatty-acid imbalance has been correlated with cancer, heart disease, and other issues.
Omega-6 fatty acids are the bad guys and are called "sticky, clumpy fats". While they lower the bad cholesterol (LDL), they also lower the good cholesterol, thus increasing your risk of heart disease. The American Heart Association reports a link between high Omega-6 intake and sudden death from heart attacks. Omega-6 fatty acids include common oils used in cooking, such as corn oil, cottonseed oil, safflower oil, soybean oil, and squeeze margarines.
In contrast, Omega-3's are the good guys and are important in our diets according to nutritionists, who point out that this information isn't well known, even among doctors. They say that Omega-3 fatty acids lower the bad (LDL) cholesterol, raise the good (HDL) cholesterol, and reduce the inflammation of the arteries that otherwise leads to heart disease. In addition, Omega-3's keep the blood platelets from being so sticky, thus reducing the risk of blood clots and build-up in the blood vessels. Cultures with high Omega-3 intake have low incidence of heart disease and diabetes. And Omega-3 also helps decrease arthritis.
Omega-3's are found in fatty fish, such as salmon, tuna, and mackerel. The American Heart Association says we should eat two servings of these each week, and some nutritionists say we should have a serving every day. But, there is concern over the safety of fish due to the occasional presence of heavy metals in their flesh.
For those of you who are like me and are allergic to fish, there is still hope. Omega-3 is also available in nuts, olives, olive oil, dark leafy-green vegetables, avocados, and flaxseed.
You've never heard of flaxseed? Nutritionists are very big on it. Natalie, my nutritionist friend, says that flaxseed is an ancient grain that was so highly regarded in Egypt that it was buried with the pharaohs to assure them of a healthy afterlife. Flaxseed has a higher level of Omega-3 than fish. It also contains lignins, which appear to reduce the incidence of breast and prostate cancer, and is high in soluble and insoluble fiber, which helps prevent colon cancer.
Most of us need only 2 tablespoons per day of ground flaxseed, which you can add to your breakfast cereal for a nutty taste, or sprinkle over other foods. Those with heart and other diseases can benefit from 4-6 tablespoons per day.
A friend was recently commenting that his wife was reluctant to eat flaxseed as she was concerned that it would change the taste of her foods. But after trying it, she was surprised at how much she liked the mild, slightly nutty flavor of flaxseed. I agree. I've developed a taste for it, and I know it's good for my health.
Flaxseed could well cure your fatty acid imbalance. Just think about it: in addition to keeping you healthy, it might even put an end to "bad-hair days".
Fast Facts on Fat
Fats are a vital part of a balanced diet. They are an important source of energy and are an essential element in proper growth and development. Fat is the most concentrated source of our energy. When our body satisfies its energy needs, the unused energy sources are stored as fatty tissue. These stored deposits of fat aid in insulating the body, cushioning vital organs and sending essential nutrients throughout the body. It is important we get some fat in our diet but it is equally important we learn how to regulate the type and the amount we do consume.
Some of the most noteworthy functions of fat include maintaining healthy skin, regulating cholesterol metabolism and carrying the fat-soluble vitamins A, D, E, and K , aiding in their absorption from the intestines. Fats also help the body use carbohydrates and proteins in a more efficient manner. Another bonus we have in fats is that they help us feel more satisfied following meals.
In spite of all the important functions of fat, it is still true most Americans consume too much. In doing so, the risk of heart disease, obesity, diabetes and other health problems increases dramatically. Health authorities recommend we limit our intake of fat to 30 percent of our total daily caloric intake. Only ten percent of this amount should be saturated fat. This can get confusing for many so here is a basic guide you can follow:
1,600 calories - 53 grams or less of total fat and 18 or less saturated
2,000 calories - 65 grams or less of total fat and 20 or less saturated
2,200 calories - 73 grams or less of total fat and 24 or less saturated
It is a good idea to learn how to read the nutrition labels on the foods you buy and pay attention to the amount of fats - both total and saturated. You should focus primarily on your total fat intake over time. A food considered high in fat can be a part of a healthy diet as long as you balance it with other lower fat foods. All forms of fats contain nine calories per gram of fat.
The issue of cholesterol comes into play due to its similarity in appearance to fat and effects to the body. Cholesterol comes from two sources; our liver and foods we eat of animal origin. Cholesterol is a waxy substance that contributes to the formation of deposits in the arteries. When too much accumulates in an artery to the heart, a heart attack can occur.
There are two primary types of cholesterol. LDL's, or low density lipoprotein, which is the "bad" cholesterol, and HDL's, or high-density lipoprotein, the "good" cholesterol. LDL's are the bad cholesterol because they are associated with an increased risk of coronary heart disease. The best way of reducing bad cholesterol is by reducing saturated fat in your diet. HDL's are good cholesterol because they protect the heart from developing coronary disease. You can find foods with fat content that have zero cholesterol simply by avoiding ingredients derived from animals. Following are some ways you can reduce the amount of fat and cholesterol in your diet:
Read labels and watch for foods low in saturated fats
Substitute fish and poultry for red meat
Use olive oil in cooking and baking
Minimize the usage of butter and margarine
Eat less foods very high in fat content such as bacon, cold cuts, sausage and hard cheeses
TEA OR COFFEE - THE MORNING CUPPA
Is that coffee in your morning cuppa? Think again before you take that first luxurious sip.
Ironically, the very substance that wakes you up, lets you down!
Over a period of time, caffeine can cause arthritis, stress and depression. Researchers say that it strains almost every organ and body system ; the liver, pancreas, glands, nerves, digestion and circulation. And that's not all; brain chemistry, too, becomes distorted through excessive caffeine dependence, resulting in over stimulation of the parts of the brain that regulate heart rate, breathing and muscle activity.
Difficult to give up, isn't it? How will you ever get through the day without it's boosting effect? But consider why and how it acts as a mood enhancer! Within 5 minutes of drinking it the caffeine hits your brain. Building up to a peak in 30 minutes....the high lasts from twelve to twenty hours. Like "speed", it unnaturally accelerates your thoughts, and physical ability to do things. It causes blood sugar to quickly rise and fall and stimulates the release of adrenaline. You work faster and do more, until you crash.
However, in the process, too much insulin is produced and blood sugar levels fall to a low level. That is why caffeine has been linked to diabetes. Coffee nerves include anxiety, irritability, lightheadedness, nausea and diarrhea.
Really bushed, but you need to work late on that report? Don't reach for a cup of coffee! All it will do is fool your body into thinking that it's not tired. The chemicals cause a temporary anti-depressant response in the brain and prevent the cortex from receiving the chemical signal that tells it that the body needs rest. Your brain is on high alert, but not in a natural way!
You MUST have a cup because you're hung-over and know no other way to silence the pounding drums inside your head? Hangovers are caused by alcohol expanding the blood vessels in the head. People with hangovers drink coffee because it constricts those swollen vessels. Drink lots of water instead!
We all need water to think, move and live. For every cup of coffee you drink, you lose approximately one and one-half cups of fluid. If you drink a caffeinated beverage while eating, you deprive yourself of food's nutritional value. Its diuretic effect depletes your nutritional reserves and lowers your resistance to illness. Essential minerals such as magnesium, potassium, zinc, vitamins B (especially B-i) and C, are leached from your body. Your ability to absorb iron and calcium is impaired, which increases the chances of osteoporosis, anemia and kidney stones.
Cholesterol levels have been found to be dramatically higher in people who are habitual coffee drinkers... two or more cups of coffee a day. All this may increase your risk of heart disease. A rapid, racing or irregular heartbeat is one of the most common effects of caffeine. It raises blood pressure; elevates cholesterol and triglyceride levels. Additional norepinephrine secretion into the blood causes constriction of blood flow.
Need coffee to tackle constipation? It does this at the cost of impairing your colon's normal peristaltic action, while the artificial stimulation causes diarrhea and stomach cramps. As with all addictive drugs, the amount of caffeine needed to move your bowels increases with regular use. And while on the subject of our innards, remember that caffeine raises your stomach's production of hydrochloric acid, which is why there is a strong connection between ulcers, gastritis and caffeine. Abdominal pain is another common side effect of caffeine. Irritated bowels and intestines, leading to hemorrhoids, can develop as it dries out the intestinal lining.
The older you are the more caffeine sensitive you become. Caffeine can trigger facial spasms or tics, especially in children.
In 1996 the average American consumed over fifty-three gallons of soft drinks. An American child drinks about a can a day, an estimated thirty gallons of soda a year! If you add up the caffeine in chocolate and soft drinks, junior may be taking in hundreds of milligrams of caffeine every day. Because kids weigh less, the caffeine ratio is greater and more harmful.
Caffeine is listed as an addictive drug by the US Food and Drug Administration (FDA). Sodas, bottled teas and even water may contain caffeine. The Center for Science in the Public Interest, maintains that as little as three to five cans of cola (not including chocolate and coffee) can make a person caffeine dependent. Yet beverages are not required to list the presence or amount of caffeine added.
A psychoactive drug, its toxicity is cumulative. By the time part of the ingested caffeine is eliminated, coffee addicts have taken in more caffeine, repeating the vicious cycle over and over ! Could it be that the measured amounts are calculated to keep us addicted in much the same way as nicotine is measured out by cigarette manufacturers?
Wouldn't it be safer and wiser to drink tea instead?