Fall For Fatits Good For You
Do you avoid or limit the ONE food group that could remarkably improve health FAT?! The anti-fat revolution of the 80s, when all fat was deemed bad and fat-free was the craze, continues to leave its negative mark. Many of my clients find it challenging to trust the current research that FAT will improve health, hormones, gut, and waistline! Yes, salmon, nuts, and avocado are great choices but having more variety and liberal amounts are important. So WHY is fat necessary? And WHICH fat is best? Here are just the basics.
Consider Taking Your Medications And Supplements At Night
Several studies have now shown that aspirin and cholesterol-lowering drugs, as well as blood pressure and anti-reflux medications, may work better in the evening . Scientists suggest that as we sleep, our bodys circadian rhythm influences our hormonal balance, as well as the bodys ability to absorb chemicals in medications and supplements.
Because many symptoms worsen over the course of the night, taking certain medications and supplements before bedtime may actually help to improve health conditions the following day.
Are you absorbing enough nutrients from your diet or supplementation?
How Should I Take Krill Oil
Use Krill Oil exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
Swallow the Krill Oil capsule whole. Do not puncture or open the capsule. Krill Oils may work best if taken with with food, although
Store Krill Oil at room temperature away from moisture and heat. Do not freeze.
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Factors That Affect The Microbiome
Food, medications, stress, anxiety, genetics, time spent outdoors, exposure to animals, toxin and chemical exposure, antibiotic use throughout our lives, how we were born C-section or vaginally whether we were breast-fed, how much we sleep it can all impact the microbiome.
For most of us, our guts are a mess whether we know it or not. An unbalanced gut doesnt always show up in symptoms of the gut. It can influence development of other illnesses , show up in symptoms of the skin, sinuses, weight issues, fatigue, and much more.
Our current culture has created a microbiome that looks very different from what nature intended for each of us. So, how do we intentionally nourish our gut?
What Should You Not Take With Fish Oil
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The Degree Of Esophagitis Among Groups
The esophageal mucosa of rat was smooth and without macroscopic lesions in the sham operation group. The stomachs of the rats in all the three modeled groups were full and expanded and the esophagus had erosion of varying degrees. The most serious manifestation of erosive esophagitis presented with a large ulcer, necrosis and bleeding. Majority of the lesions were located in the middle and lower sections of the esophagus. Histological examination of esophageal mucosa was normal in the sham operation group. However, on histological examination of esophagus from all the three RE groups, epithelial defects and inflammatory cell infiltration were seen under the microscope. Several neutrophils, eosinophils, and monocytes were seen under high magnification .
Gross specimen and hematoxylin and eosin staining of esophageal mucosa 72 h after surgery in sham operation group and RE model groups normal esophageal epithelial and a small quantity of inflammatory cells were seen in sham operation group Lower ulcer with peripheral congestion and swelling was seen in RE model groups 72 h after surgery. H& E staining showed that epithelial defects and inflammatory cells infiltration. Several neutrophils, eosinophils, and monocytes were seen under high magnification
Can The Fish Oil Supplements Cause Acid Reflux
As fish oil contains omega 3 fatty acids, people with a tendency of regular acid reflux and taking medication for remedy can experience bowel irritation after consuming the supplement in high quantity. This may lead to acid reflux. People with unhealthy lifestyle like smoking and drinking habit or have the tendency to stay up late can experience this problem more than other people with healthy lifestyle.
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Foods That Heal Inflammation
Spinach Its one of the most nutrient-dense foods on earth, and so versatile! Spinach is an excellent source of vitamins and minerals, fiber, and is loaded with flavonoids which act as antioxidants, fighting off free radicals Research has discovered 13 different flavonoid compounds that act as anti-inflammatory and anti-cancer substances.
To Add: Toss in smoothies, sauté, eat raw in a salad, steam, pureed, toss fresh into soup. the list is endless! Just get your greens ON.
Lentils Eating four servings of legumes, such as lentils, weekly can reduce inflammation, according to Spanish scientists. They determined that the synergy of fiber vitamins, and minerals probably explains the benefits . They are the second best plant source of protein .
To Add: Serve in soups, toss on salads, make dips, replace ½ or all meat in burgers and meatloaf
Ps. IN THE FALL, I will share my power-packed Lentil Stew recipe for all to enjoy! Dont miss it I have been perfecting this over the past year. Its easy, delicious, and loaded with benefits.
Salmon Go wild with your salmon . Include this fish in your meal plans 2-3 x/week and you will be reaping amazing benefits to decrease inflammation with this fish that harbors a boat-load of eicosapentaenoic acid, AKA that healthy omega 3.
To Add: Toss into tacos, wraps, salads, frittatas, and rice dishes. Enjoy fresh grilled, sautéed, poached, or canned!
Drop me a line to let me know how YOU PLAN TO USE FOODS THAT HEAL INFLAMMATION!
Are There Side Effects Of Taking Too Much Fish Oil
Just because fish oil supplements can be good doesnt mean more is even better. In fact, while moderate doses offer a whole host of health benefits, the side effects typically only start showing up once someone starts taking high doses of these supplements. But everyones experience will be different, and some people may experience side effects at lower doses than others.
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Coffee And Caffeinated Beverages
Some people may experience heartburn when drinking coffee and other caffeinated beverages.
This is because caffeine has been shown to relax the lower esophageal sphincter, which can increase the risk of acid reflux and heartburn (
Even though coffee may cause heartburn in some people, not all studies have observed a link between coffee and acid reflux symptoms.
One study that included 1,837 people, 25% of whom had GERD, did not find a significant link between coffee consumption and GERD symptoms .
Though the research remains inconclusive, if you tolerate coffee, theres no need to avoid it. On the other hand, if coffee gives you reflux and heartburn, its best to avoid it or limit your intake.
Some people may experience heartburn when drinking coffee, though the link between coffee intake and heartburn is not very clear. If coffee gives you heartburn, its best to avoid it or reduce your intake.
Fish Oil And Acid Reflux
Fish oil supplements provide an opportunity for you to get a daily dose of omega-3 fatty acids without having to cook the fish. Omega-3 fatty acids have anti-inflammatory properties, including reducing high triglyceride levels in the body that can increase your risk for heart disease. While there are many positive effects from taking fish oil, you also can experience side effects, such as acid reflux.
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Tracking Your Acid Reflux Triggers
Heartburn can disrupt your life. It can restrict your menu selections, disrupt your sleep, and get in the way of your daily life. Knowing what triggers your heartburn and learning how to steer clear of those triggers can help you avoid the discomfort of acid reflux. Try keeping a food diary for a few weeks to identify your acid reflux triggers, so you can make smart diet and lifestyle changes and get your reflux under control once and for all.
Does Fish Oil Help With Heartburn
What is the connection between taking fish oil and heartburn? I was told that fish oil can help treat both heartburn and GERD . What about constipation?
Andrew Weil, M.D. | February 9, 2017
Fish oil found in the fatty tissues of cold-water fish, is a source of the two essential omega-3 fatty acids, EPA and DHA . We all need these to maintain long-term health, to reduce our risks of heart disease and cancer, to decrease excessive inflammation and enhance mood. You should try to get omega-3s by eating at least 3 servings per week of oily fish, such as wild Alaskan salmon, mackerel, sardines, herring, or sablefish. I also recommend taking supplemental fish oil, at least two grams a day.
Fish oil does not help with heartburn or GERD. In fact, because both can be side effects of taking fish oil supplements, it is important to take them with food. Other possible side effects include belching, bad breath, nausea, loose stools, rashes and nosebleeds. These unwanted consequences appear to be rare. A review of 148 studies, including data on some 10,000 participants who were taking omega-3 supplements, found that more than half of the studies reported no adverse effects. The others found that those side effects that did occur were minor, usually digestive in nature and occurred among fewer than seven percent of the participants. In most cases, reducing the dose or discontinuing the supplements solved the problems.
Andrew Weil, M.D.
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Side Effects Requiring Immediate Medical Attention
Along with its needed effects, omega-3 polyunsaturated fatty acids may cause some unwanted effects. Although not all of these side effects may occur, if they do occur they may need medical attention.
Check with your doctor immediately if any of the following side effects occur while taking omega-3 polyunsaturated fatty acids:
Incidence not known
- unusual tiredness or weakness
Foods To Nourish Your Gut
Are you striving to feel and look your best? Then you need to treat your gut right and a big part of that involvesprebiotics and probiotics.
Hopefully you read the last blog about WHY this may be important for your weight and overall health. However, it is also important to know that as we age, the microbiome the bacteria and other microbes that live in your gut tends to decrease in diversity and shift towards more harmful species. That may weaken the immune system and raise risk of obesity, type 2 DM, constipation, and autoimmune related diseases. Foods rich in probiotics helps support your microbiome but we must also focus on eating a wide variety of veggies and fruits to provide the prebiotics to nourish and grow more good bacteria. This may be one reason that eating more produce has been linked to longevity!
Prebiotics are foods or supplements high in the soluble fiber that your gut microbes love to eat.
Here are some of the best prebiotic foods:
You really want to make sure you get these prebiotics through FOOD verses a supplement when you can. These foods are particularly important if you need to take an antibiotic, which kill off millions of good microbes along with the bad ones.
Probiotic foods include:
- Coconut kefir
Until Then Keep NOURISHING Well!
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Start With Healthy Treatment Alternatives
Too many adults immediately look to proton pump inhibitors to relieve their heartburn, not knowing if acid reflux is the underlying cause. There is an important role for this medical alternative, but our medical experts, along with most GERD experts, agree that the risks of proton pump inhibitor medications is significant. A much better approach to dealing with heartburn symptoms caused by GERD is managing your BMI to 24 or less , diet modifications, and lifestyle changes.
Be sure you know the disease you are treating, then find the safest and most healthy treatment approach to symptom relief. If you are unsure, partner up with a GERD expert they will accurately determine if your symptoms are due to GERD and then present all of your treatment options. Make this your year to find relief and good health!
This article is from Reflux MD Written and/or Reviewed by RefluxMD Medical Authors Team and Reviewers
Can Fish Oil Cause Acid Reflux
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Fall Flavorizers For Good Health
Welcome Fall! A perfect time to enter the season armed with healthy flavorizers that tingle the tastebuds AND keep you healthy. If you missed my last blog on the benefits of fatcheck it out. I challenge you to shake things up when planning your meals this season. Aim for a variety of different types of fat! Avoid eating the same type over and over which dont provide all essential nutrients or the benefit of balance. Go crazy and try a new oil or nut . Enjoy these recipes to include fat, flavor, variety, and benefit for good health!
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Galarraga, B., Ho, M., Youssef, H. M., Hill, A., McMahon, H., Hall, C., Ogston, S., Nuki, G., and Belch, J. J. Cod liver oil as an non-steroidal anti-inflammatory drug sparing agent in rheumatoid arthritis. Rheumatology. 2008 47:665-669. View abstract.
Ahmed AA, Holub BJ. Alteration and recovery of bleeding times, platelet aggregation and fatty acid composition of individual phospholipids in platelets of human subjects receiving a supplement of cod-liver oil. Lipids 1984 19:617-24. View abstract.
al-Meshal MA, Lutfi KM, Tariq M. Cod liver oil inhibits indomethacin induced gastropathy without affecting its bioavailability and pharmacological activity. Life Sci 1991 48:1401-9.. View abstract.
Anon. Licensed fish-oil concentrate versus cod-liver oil. Lancet 1987 2:453.
Aviram M, Brox J, Nordoy A. Effects of postprandial plasma and chylomicrons on endothelial cells. Differences between dietary cream and cod liver oil. Acta Med Scand 1986 219:341-8.. View abstract.
Bartolucci G, Giocaliere E, Boscaro F, et al. Vitamin D3 quantification in a cod liver oil-based supplement. J Pharm Biomed Anal 2011 55:64-70. View abstract.
Brox JH, Killie JE, Gunnes S, Nordoy A. The effect of cod liver oil and corn oil on platelets and vessel wall in man. Thromb Haemost 1981 46:604-11. View abstract.
Brox JH, Killie JE, Osterud B, et al. Effects of cod liver oil on platelets and coagulation in familial hypercholesterolemia . Acta Med Scand 1983 213:137-44.. View abstract.
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What International Studies Have Discovered
Lets look at the example of taking anti-reflux medication. The stomach typically produces two to three times more acid between 10:00 pm and 2:00 am than at any other point of the day. In addition, heartburn typically worsens while lying down, which intensifies uncomfortable side effects.
These factors could explain why one study found that 70% of people who took their anti-reflux medication later in the day experienced greater relief, compared to the 42% who took their medication in the morning.
It has also been well-documented that heart attacks and strokes occur more often in the early morning. This phenomenon could explain why a five-year study from Spain found that patients who took their blood pressure medicines at night had a 33% reduced risk of heart attack and strokes, compared to those who took their medications in the morning .
Establishment Of Rat Models
Male Sprague Dawley rats , weighing 240±10 g, were procured from the Laboratory Animal Center of Fujian Medical University. The experimental procedures, and the animal use and care protocols were approved by the Committee on Ethical Use of Animals of The First Affiliated Hospital of Fujian Medical University. Briefly, under chloral hydrate by intraperitoneal injectionanesthesia using chloral hydrate by intraperitoneal injection in about 40 rats that underwent overnight fasting, the RE model was established by a modified protocol based on PC-CARE model . In brief, the edge of the forestomach and glandular stomach of rat was ligated by 3-0 non-absorbable suture and the pyloric ring were occluded by pyloric clip to achieve incomplete obstruction of the pylorus . In the sham operation group, the stomach and duodenum were dissociated for 2 min without ligating the pylorus and duodenum.
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Are You Taking Care Of Your Gut Microbiome
The gut microbiome is a hot topic of conversation these days, but do you really know what it is and the important steps you can take to care for it? The health of your gut goes much deeper than merely popping a probiotic. Lets give you a little insight to take back to your circles of influence that are buzzing on the topic!
Did you know that right now, you are harboring within you an entire ecosystem?! There are literally trillions of bacteria in the digestive tract. They make up what is called the microflora, because under a microscope, they look like little flowers .
We refer to it collectively as our microbiome, which plays an unbelievable role in synthesizing vitamins, producing natural antibiotics and degrading and eliminating toxins. You are truly made up of MORE bacteria than human cells!
Recent science has taught us that the microbiome also dictates aspects of who we are our personalities, our susceptibility to certain diseases, our mood, and even the size of our waistband. Most people are oblivious to it, paying no attention to it at all until it begins to let us know it is hurting!