In these fast and furious times your nutritional program not only needs to address your physical health but your stress level and overall mental state as well. That is definitely a lot to handle. And there is certainly no shortage of information out there pulling you in all different directions. It leaves us all asking ourselves – should I take this supplement or should I take that supplement? Will this one really do what it says it will do?

There are many nutritional supplements and therapies that can help combat stress and depression and some even aid people who suffer from bipolar disorder and schizophrenia. But let’s focus on one powerhouse supplement, since it deserves the spotlight – Omega-3.

What is omega-3?

It is a fatty acid found in fish like salmon. It is “associated with increased grey matter volume in areas of the brain commonly linked to mood and behavior“, according to a recent University of Pittsburgh study. (This is a good thing, by the way.)

…researchers found that people who had lower levels of omega-3 fatty acids were more likely to be considered impulsive and have a negative outlook on life.

What are Fatty Acids?

Essential fatty acids are essential to human health but cannot be produced by the body. For this reason, omega-3 fatty acids must be obtained from food or supplement. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a critical role in optimizing brain function as well as normal growth and development.

What are some common sources of omega-3?

Omega-3 fatty acids can be found in fish (e.g. salmon, tuna, halibut) and other marine life such as algae and krill, certain plants, fish and nut oils. Supplements are an option as well.

Can omega-3 improve my mood?

Omega-3 intake leads to actual structural brain changes. In the previously mentioned University of Pittsburgh study, researchers found that people who had lower levels of omega-3 fatty acids were more likely to be considered impulsive and have a negative outlook on life.

On the flip side, people with higher levels of omega-3 were found to be more agreeable and less likely to suffer symptoms of depression.

How else is omega-3 helpful?

That’s the beauty of omega-3. It covers a lot of territory.

Other benefits include:

• Reducing the risk of heart disease
• Reducing symptoms of hypertension, depression and attention deficient disorder (ADD)
• Lessening joint pain as well as other rheumatoid problems
• Aiding and eliminating skin ailments
• Boosting the immune system
• Decreasing your likelihood of Alzheimer’s disease

What’s the best way to take Omega 3?

While supplements are often more readily available, the ADA has this to say:

The American Dietetic Association (ADA) has said that a food-based approach to receiving adequate fatty acid levels is recommended, but careful supplementation is a feasible alternative if dietary intake falls short.

In addition:

The ADA and Dietitians of Canada recommend two servings of fish per week, preferably fatty fish, which is a good source of dietary fatty acids. In addition, 500 mg/day EPA and DHA is recommended.

In short, fish beat supplements, as far as overall body assimilation.

What’s the difference between Omega-3 and Omega-6?

In a nutshell, omega-6 is considered somewhat of a “bad” fat (since too much can be harmful), while omega-3 is considered good fat. But of course, nothing is that simple. Some omega-6 fatty acids are required by your body to support overall skin health, lower cholesterol and help make our blood sticky so it can clot properly.

The problem is that over the last several decades, our society has seen a drastic increase in foods that contain omega 6 fatty acids. These foods include: vegetable oils from corn, sunflower seeds, safflower seeds, cottonseed and soybeans. So omega-3 is often needed to compensate or balance.

There is some debate on the perfect balance between omega-3 and omega-6. The ideal ratio is somewhere in the neighborhood of 1:1 to 1:2 (so 1 omega-6 to 2 omega-3s). Typical North American diets provide ratios between 10:1 and 30:1, which is dramatically slanted towards omega-6. Here are the ratios of omega−6 to omega−3 fatty acids in some common oils:

• canola 2:1
• soybean 7:1
• olive 3–13:1
• sunflower (no omega−3)
• flax 1:3
• peanut (no omega−3)
• corn oil 46:1

What are some other food sources of omega-3?

Some good sources of omega-3 include:

If you just can’t seem to manage eating that much fish in a week (or other omega-3 rich source), then remember this when choosing a supplement:

When selecting an omega 3 product, make sure it has been molecularly distilled and is high in both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Molecular distillation is a process that removes all of the toxins from the oil.

Also be sure to carefully read the label to find out the species of the fish used. This can be crucial because many manufactures mention misleading names, such as mixed species.

Be Great!
The GreatAtLife Team

Energy is an elusive beast. some days you can leap tall buildings in a single bound. Other times, lifting a toothbrush to your mouth seems like an impossible task. And energy fluctuates within a day as well. We all know of those mornings that start out great. But then a few hours after lunch you feel like you could sleep the day away. Or you find yourself exhausted all day, only to be wide-awake in the middle of the night, watching paint peel.

So let’s address some ways to keep your energy at an even keel:

Your energy level is a wonderful indicator of your overall health. It’s like a thermometer for your entire system, directly corresponding with emotions, food intake, exercise and sleep.

• Protein: Your energy is mainly contingent upon your blood sugar and protein is the ultimate equalizer. Ideally, eating some protein at every meal will keep your energy level constant. Some great protein sources include chicken, organic meat, eggs, fish, whey protein powder and yogurt.

• Sleep: And now, for something completely obvious! Sleep, of course. But guess what? On average, we’re all chronically under slept and it takes a toll on our overall energy. If you have problems sleeping, compensate by integrating relaxation exercises into your life or taking 15 – 20 minute naps during the day to rejuvenate. Even if you don’t fall asleep, the simple act of being horizontal, eyes closed and breathing deeply is good for your mind and body. Melatonin is a strong, helpful supplement you may want to try as well.

• Allergies: Many of us suffer from food allergies and don’t even know it. Common food allergens that can be real energy zappers – wheat (gluten) and dairy (casein). If you notice that some foods consistently make you feel bad it may be time to cut and replace. Experiment for a week. Cut out a certain suspicious food product and see if you note any differences in your overall energy level.

• Your Emotional State: It’s amazing how much focus we put on our bodies and how little import we give to our emotional state. Intrinsically locked, one directly affects the other. All the working out in the world won’t replace simple peace of mind. How clued into your mental state are you? Do you know to relax? Let things go? Loose yourself in a healthy way? Express yourself? Cry? Holding back emotionally will drain the life right out of you.

• Yeast Overgrowth: Just like food allergens, yeast can wreak havoc on your system in a comprehensive way – and most of us don’t know we’re suffering from it. Sign of Candida overgrowth – bloating, gas, sugar cravings, skin problems and energy levels, to name a few. Take an online Candida questionnaire and see how you rate.

• Exercise at your Speed: Too much or too little exercise can also take an energetic toll on you. If you have an intensive workout, integrate a complimentary workout that’s more relaxed (Tai Chi, yoga, swimming, walking, stretching.) The idea is too feel recharged after a workout, not incapacitated.

Your energy level is a wonderful indicator of your overall health. It’s like a thermometer for your entire system, directly corresponding with emotions, food intake, exercise and sleep.

Being robbed of energy has serious consequences as well. You miss out on life experiences. You don’t perform optimally. You don’t interact with people in a healthy, energized way. So if you find yourself suffering from chronic low energy, take the time review your life carefully and make needed changes. Life’s too short to be beat all the time!

Be Great!
The GreatAtLife Team

You exercise on a regular basis, you eat well and you get the right amount of sleep. You do all the right things but somehow looking for your keys has become a daily drama and remembering your new colleague’s name seems like an impossible task. This “fuzziness” can also get us into serious trouble, practically speaking. Fuzzy drivers, for instance, tend to attract fuzzy accidents. Fuzzy machine operators; well…let’s not go there.

The good news? There are plenty of accessible ways to sharpen your mind and memory with some great options waiting for you in your fridge and pantry. We have become increasingly aware that there are certain “smart foods” out there…but what are they and how can they help? Or have you forgotten?

It’s a good thing when the thing that’s good for you tastes great too! Pure cocoa powder (which means the real stuff – not with mini-marshmallows) has almost 3 times the amount of antioxidants than green tea.

Smart foods aid in protecting the brain’s blood vessels and nerve cells from the damage of free radicals and good, old-fashioned aging. As an extra bonus, these foods are also good for the heart:

Garlic: Oh garlic…who doesn’t like it? Well, maybe the person you’re talking to, but so what? It contains strong antioxidant and antiviral properties that ultimately help the workings of your brain.

Blueberries: Studies have proven that blueberry-rich diets improve motor skills, memory and actually reverse age-related downturns in balance and coordination.

Dark, Leafy Things: Collard greens, Swiss chard, spinach et al. keep your levels of homocysteines down (which is a good thing…because homocysteines are bad and linked with cognitive decline and Alzheimer’s disease.)

Fish, Fish and more Fish: Fatty fish like salmon, sardine and herring are chocked full of neuroprotective omega-3 fatty acids. Higher levels of omega-3 mean higher levels of “feel good, think sharp” serotonin.

Red, Red Wine: A glass of red wine is good for us on a number of levels, including sharpening the old grey matter. Concord grape juice is even better (just not as fun.) As a matter of fact, Concord grape juice contains some of the highest levels of antioxidants of any fruit, vegetable or juice.

Brown Rice and Other Whole Grains: Loaded with B-vitamins and magnesium, grains seem to be a key ingredient to cognitive functioning.

Pure Cocoa Powder: It’s a good thing when the thing that’s good for you tastes great too! Pure cocoa powder (which means the real stuff – not with mini-marshmallows) has almost 3 times the amount of antioxidants than green tea. Antioxidants = less oxidative damage your brain cells.

Some other smart edibles to toss into your grocery cart? Nuts (in particular, walnuts and almonds – rich in antioxidants and omega-3), olive oil (which contains the powerful antioxidant polyphenol), oh and…

In short, brain foods tend to be heavy in omega-3 fatty acids, which help blood vessels and nerve cells in your brain function more optimally. It’s not hard to recognize foods that tend to energize you versus foods that drag you down and contribute to irritability and fogginess. Speaking of which, here are some of the not-so-good foods you’ll want to avoid:

Be Great!
The GreatAtLife Team