Remember when fat used to be a dirty word? We’re looking at you, 1990s fad diets. The truth is, we as Americans were misguided by bad information. Somewhere along the way, we were taught to believe that all fats are created equally. In reality that couldn’t be further from the truth. Any knowledgeable provider will tell you that certain so-called “good” fats are essential for achieving and maintaining optimal health. You may be deficient in some of these fats. We’re talking about the good guys, omega-3s.

“Good” fats

For context, the major omega-3 fatty acids are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The latter are the fatty acids found in cold-water fish and fish oils are a darling of the integrative nutrition community today. But they weren’t always in favor. Scientists first became interested in omega-3s while studying native peoples in Alaska known as the Inuit. This ethnic group eats nearly 10 pounds of meat and blubber a day, with almost no reports of cardiovascular disease! You read that right!

News flash: Fat isn’t the enemy. The researchers soon concluded that there had to be something about omega-3 fats that was different from other types. In contrast to omega-6 fats, it has health-promoting properties.

Benefits of omega-3s

Fast forward to today and the benefits of omega-3 oils are still being studied. However, we do have hard data that can guide patient care and outcomes. First, it’s known that omega-3 oils decrease VLDL (very low-density lipoproteins). These are the worst of the worst when it comes to causing coronary artery disease. In other words, eating foods rich in omega-3s has the effect of lowering triglycerides, the fat found in your blood.

Secondly, omega-3 oils are helpful in that they promote the production of good prostaglandins over bad prostaglandins. Prostaglandins are hormone-like substances that serve many functions in the body. The good ones make blood more “slippery” and tend to relax the smooth muscles in blood vessels, promoting good cardiovascular health. Of course, this is an overly simplified explanation, but you get the idea.

Other research indicates that increasing omega-3 oils and decreasing omega-6 oils (most vegetable oils) decreases the risk of cancer. The benefits of eating omega-3 oils extend into other diseases as well, including arthritis, asthma, depression, and possibly bipolar disorders. As the saying goes, “you are what you eat,” and omega-3s can really help you in the quest for a long, healthy and happy life.

“Bad” fats

Some research suggests that early humans consumed equal amounts of omega-6 and omega-3 fatty acids in their diets and that this was beneficial to their health. But we’re no longer hunters and gatherers and our bodies work differently than they did centuries ago. Today, many people in the U.S. eat far more omega-6s than omega-3s. Researchers believe that the ratio of omega-6 to omega-3 fats in a typical Western diet is 20-to-1 or higher. Wow!

A lot of omega-6 fats are “hidden,” in that they’re found in common processed foods such as cookies and crackers, as well as in fast food and fried foods. You can also find them in safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts and pumpkin seeds.

Just as omega-3s might be a boon to health, omega-6s can have adverse effects. For instance, a 2018 study found an association between a higher dietary intake of omega-6 fats and inflammation associated with tissue damage and disease. What’s more, the Arthritis Foundation claims that omega-6 fatty acids may trigger the body’s production of pro-inflammatory substances, potentially worsening symptoms in people with arthritis. Other data has linked diets high in omega-6 fats to obesity.

Dietary changes

Now for the good news? Armed with this information, you can make better choices when meal planning. For example, organic meat and milk differ markedly from their conventionally produced counterparts in measures of certain nutrients. In particular, levels of omega-3 fatty acids were 50 percent higher in the organic versions. The higher levels of omega-3 are because organic milk and beef come from cattle that graze on grass, while most conventional milk and beef come from grain-fed cows.

It’s recommended that Americans do their best to ensure that no more than 5% to 10% of their daily calories come from omega-6 fats. For someone consuming 2,000 calories a day, that translates into 11 to 22 grams. A salad dressing made with one tablespoon of safflower oil gives you 9 grams of omega-6 fats; one ounce of sunflower seeds, 9 grams; one ounce of walnuts, 11 grams. On the other hand, omega-3 fats can be readily found in oily fish such as salmon, herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds.

If you still have questions about omega-3 and omega-6 fats and how they might affect your health, we’re just a phone call away. (703) 822-5003

Can you imagine life before devices? We can’t either. Our culture is steeped in technology use for both work and play. Though convenient, we also need to look at the unintended consequences, like digital eye strain.

Dangers of blue light

Screens can harm our vision and overall health. Anyone who uses electronics for any length of time is at risk if they aren’t proactive about lifestyle modifications.

You might wonder why gadgets pose such a risk in the first place. Experts point to the blue lights emitted by smartphones and other consumer electronics as contributing factors. These lights have a glaring effect on the eyes, which can result in a myriad of symptoms, like dry eyes, blurred vision, headaches, nearsightedness, and eye fatigue.

But it doesn’t end here, unfortunately. Research indicates that blue light decreases the chemical melatonin in the blood. This is the hormone responsible for helping us fall asleep, so it’s important to maintain optimum levels. That’s why sleep experts say it’s a good idea to power down at least two hours before bedtime to give your body and brain time to ease into sleep.

This goes for both adults and children. Younger people may be more prone to digital eye strain because they’re still learning self-control and boundaries. That’s why it’s up to parents to monitor and intervene when necessary.

Protect your eyesight

As far as best practices for the general population, there are several things you can do to protect your vision and safeguard your eyes from the harms of blue light-emitting devices:

1. Break up screen time. Hours in front of a device without a respite can take its toll on your eye health, but that doesn’t mean you can’t exercise discretion. Take breaks every 20 minutes. This is known as the 20-20-20 rule. Every 20 minutes, look at something at least 20 feet away for at least 20 seconds. This will help you get thru a workday while keeping eye health top of mind.
2. Look to the experts. Parents: do you need some advice on how to set and enforce rules concerning screen time? Your optometrist or family practitioner can help. Also, when you set and honor your own parameters for screen time, you are leading by example.
3. Visit your eye doctor regularly. Nothing can substitute for a comprehensive eye exam to evaluate your eye health. Your eye doctor can check for potential signs of deterioration and advise you on the best course of action.

Digging deeper

Here are just a few health issues that may be discovered during an eye exam:

Diabetes — Diabetes affects the small capillaries in the retina of the eyes. In the event of diabetic retinopathy, these blood vessels may leak blood or a yellowish fluid. An eye exam can detect such a condition so you can control it and avoid further complications.

Hypertension — While not always the case in all patients, uncontrolled and prolonged high blood pressure can affect the anatomy of the eye, causing blood vessels to appear inflamed.

Autoimmune disorders — If the eye is inflamed, this could be an indication of Lupus or another autoimmune disorder.

High cholesterol — Patients with high triglycerides, i.e., bad cholesterol, may have corneas that appear yellow. Plaques in the blood vessels of the retina can also be markers of elevated cholesterol.

Thyroid disease — The butterfly-shaped gland in the neck affects many of the body’s processes, including metabolism. Bulging eyes or protruding eyeballs can be physical signs of a more acute thyroid condition known as Graves’ Disease.

Cancer— If your eye’s anatomy looks irregular, you may be referred to a specialist to get a second opinion. Ocular melanoma can develop in the cells that make pigmentation in the eye. Your eye exam can even help detect the early stages of skin cancer. Cancerous growths can appear on the eyelid and could even spread to the brain through the eye, so it’s important to be proactive and follow up as needed.

It’s said that the eyes are the window into one’s overall health — and we know that to be true. Taking measures to prevent digital eye strain, along with annual eye examinations is a vital component of maintaining excellent overall health.

Prevention matters

An experienced optometrist can work with your medical team to accurately diagnose and treat several health conditions. With a preventive approach to care, you can preserve your eye health and vision as you age. Schedule a comprehensive eye exam today and rest easier knowing an ounce of prevention is worth a pound of cure.

Know that we’re here to help address any vision-related concerns, too, and can refer you to a specialist as needed. Please do not hesitate to reach out to us here for more information about eye health. We look forward to hearing from you. Remember, only you can put your health first.

Truth be told, you probably don’t go about thinking about the hormonal impact of what they’re about to eat. All that’s most likely top of mind is quenching that raging hunger in your stomach.

But if you realize how important hormones are, you’d pay a little more attention to that. Your hormones affect all facets of your body, including stress levels, digestion, metabolism, sleep, and even brain function. What’s more, hormone imbalances are the primary reasons for a wide range of medical issues like weight gain, diabetes, and infertility.

To prevent that from happening, we turn our attention to 10 foods that can help improve your body’s hormonal balance.

#1 Avocado

Avocado is one of the healthiest fruits available because they are packed with lots of beneficial nutrients.

This superfood uniquely contains a high source of plant sterols. Research has shown that eating plant sterols can lower cholesterol and improve heart health. It also increases progesterone in women and testosterone in men, leading to improved fertility.

Avocados can be eaten raw just like any other food. But you can also sprinkle them with a pinch of salt and pepper to add extra seasoning.

#2 Almonds

Dietitians often point us to nuts as a healthy snack because of their impressive nutritional benefits.

For instance, almonds can help increase your body’s adiponectin hormone. This hormone is what’s responsible for regulating blood sugar levels. By increasing this hormone, you significantly lower your risk of diabetes.

Eating almonds also helps to improve skin texture, particularly in women, by reducing their testosterone levels. Because almonds can affect testosterone levels, it is important for men to first consult their doctor before including it in their regimen.

#3 Green Tea

Green tea is rich in antioxidants and metabolism-boosting compounds. Green tea also contains theanine, a compound that reduces the release of stress hormones (cortisol). What’s more, antioxidants reduce your risk of inflammation and diseases.

By drinking green tea regularly, women may get increased and healthy levels of progesterone. This improved balance in estrogen levels helps to manage some unpleasant menopausal symptoms like hot flashes.

#4 Broccoli

If you’re like most people, you had your mom force you to eat broccoli as a kid. Well, she did you right! Broccoli contains phytoestrogen compounds which may promote beneficial estrogen metabolism.

Broccoli sprouts also contain sulforaphane, a compound that helps reduce your risk of hormone-related tumors. You should eat broccoli raw, with a dip, or in a salad, to get the most nutrient out of it.

#5 Flaxseed

Some say flaxseed is one the most powerful foods on earth. It’s hard to argue with that when you realize that research has shown this superfood to reduce the risk of heart diseases, cancer, diabetes, and even stroke.

In addition, flaxseed may help reduce inflammation by providing anti-inflammatory omega 3 fatty acid alpha-linolenic acid (ALA).

#6 Maca Root

Maca helps you to stabilize your mood and maintain positive energy. It also provides relief from mood swings caused by hormonal imbalance. This is achieved by lowering levels of cortisol in the body.

Maca may help with a wide range of sexual dysfunctions, from boosting sperm motility to increasing sex drive in men and women. You can eat Maca in capsule form or spray it into beverages if it’s in powdered form.

#7 Apples

You’ve probably heard the saying, “an apple a day keeps the doctor away”. That’s 100% true! Apples are very beneficial to your hormonal health.

Packed with vitamin C, apples promote the production of progesterone, which in turn helps reduce your risk of anxiety and depression. What’s more, apples contain quercetin, a powerful antioxidant that helps to reduce inflammation.

#8 Salmon

Salmon is high in omega-3 fatty acids and protein. The same is true of other fatty fishes like lake trout, sardines, herring, and albacore tuna. Omega 3 fatty acids reduce your risk of cardiovascular diseases.

What’s more, salmon reduces inflammation and helps control insulin. It also improves mood and cognition by enhancing cell-to-cell communication.

#9 Dark Leafy Greens

Leafy greens are packed with several beneficial nutrients that help fight against inflammation and lower your cortisol levels. This, in turn, reduces overall stress levels, as well as wear and tear on the body.

Leafy greens also act as a natural antioxidant that can help boost your iron and energy levels. Examples of leafy greens include kale, arugula, and rapini, among many others.

#10 Turmeric

For thousands of years, turmeric has been used for its medicinal, antioxidant, and anti-inflammatory properties. Turmeric’s high curcumin content is what gives it this superpower.

What’s more, curcumin has also been shown to boost levels of the brain hormone BDNF, which promotes the growth of new neurons, and fights against degenerative brain processes.

We understand that health related issues can be highly nuanced, complex, technical, and based on the individual – and we are here to help guide you through the process. Please do not hesitate to reach out to us here for more information. We are looking forward to hearing from you.

Cigarette smoking remains the leading cause of preventable diseases and death in the United States. According to the CDC, smoking kills more than 480,000 Americans yearly. Cigarette smoke contains more than 7,000 toxic chemicals. When inhaled, these toxins affect several bodily functions, which can result in lung cancer, emphysema, and even heart diseases.

About 20% of smoking-related death is caused by heart disease. In this article, we explore the relationship between smoking and heart health.

How Smoking Affects Cardiovascular Health

Every human requires oxygen to live, and we obtain it from breathing in air. As the lung takes in oxygen, it delivers it to the heart, which then supplies the rest of the body with oxygen through the blood.

When you smoke, your blood becomes contaminated with chemical toxins. As these toxic chemicals are pumped to other parts of your body – through the blood – they damage your blood vessel and heart. This may ultimately lead to cardiovascular diseases.

Types of Cardiovascular Diseases Caused By Smoking

Several heart-related conditions can arise as a result of smoke toxins within the body. Common examples include:

• Hypertension (high blood pressure)
• Coronary heart diseases
• Stroke
• Heart attack
• Aneurysm.

But that’s not all. The chemicals in cigarette smoke can also result in atherosclerosis. This disease results from the buildup of fats, cholesterol, and other substances within the artery walls. This buildup is referred to as plaque, and it causes the narrowing of the arteries, thereby blocking blood flow.

Smoking can also cause some serious (but rare) heart conditions like:

Abdominal aortic aneurysm

An abdominal aortic aneurysm is an enlarged area in the lower part of the major vessel that supplies blood to the body (aorta). With time, the enlarged area can eventually burst, resulting in sudden death.

Peripheral artery diseases (PAD)

Smoking is also the leading cause of PAD. This is a common circulatory problem in which narrowed arteries reduce blood flow to your limbs. This condition prevents your arms or legs – usually your legs – from receiving an adequate supply of blood. Severe cases of PAD may result in amputation.

Risk of Secondhand Smoke

Secondhand smoke is smoke you don’t mean to breathe in. Exposure to secondhand smoke usually arises when you mingle with people who smoke – either with friends or strangers in shared spaces.

Secondhand smoke has immediate adverse effects on the cardiovascular system, which can damage heart tissues, lower HDL cholesterol, and raise blood pressure. In severe cases, it may result in stroke or even coronary heart disease.

Pregnant women are told to stay away from smoking. But secondhand smoke can negatively impact the fetus. It can cause babies to be born with low birth weight and birth defects. Premature babies with respiratory distress syndrome are also highly susceptible to secondhand smoke.

Statistical Impact of Smoking on Heart Health

Over 30 million Americans are diagnosed with heart disease. And every year, about 650,000 Americans die from heart disease, making it the leading cause of death in the United States. Of these deaths, about 20 per cent is directly caused by cigarette smoking.

But here’s what’s interesting. According to the CDC, secondhand smoke causes nearly 34,000 premature deaths from heart disease among nonsmokers. This means that about 26 percent of people that die from smoking-induced heart diseases are nonsmokers.

Reducing Your Risk of Smoking-Induced Heart Diseases

Thankfully, there are several things you can do to reduce your risk of heart disease resulting from smoking. Some of the most important ones include:

Don’t Start Smoking.

If you’ve not started smoking, then it’s best to avoid it. Why? Tobacco contains nicotine, which is very addictive. That’s why smokers have the compulsive urge to smoke, even in the face of negative health consequences.

Quit Smoking

This is easier said than done, but it is extremely important. You instantly reap the benefits of quitting smoking no matter how addicted you are. Studies have shown that just 20 minutes after you quit smoking, your heart rate drops to normal levels.

In 12 hours, the levels of carbon monoxide (which is a toxic chemical) drops to safe levels in the body, allowing more toxin-free oxygen to reach vital organs like the heart. And within four years after you quit smoking, your risk of stroke drops to the levels of a lifetime nonsmoker.

Remember, smoking increases your risk of heart disease by two to four times that of a nonsmoker, so it’s wise to stop as soon as possible.

Here are some strategies that can help you quit smoking:

1) Develop a strong mindset to quit.

2) Set a date to quit and tell your friends and family about it. Ask them for their support.

3) Get medicine that can help. Examples include nicotine gum, patches, and lozenges.

4) Be prepared for withdrawal and even relapse.

The key to quitting smoking is to never give up. Most people that try to quit smoking usually relapse about three times before they finally succeed.

Avoid Secondhand Smoke

This last thing you want is to develop heart disease because of secondhand smoke. Avoid gatherings with smokers. Tell your friends and family not to smoke when you’re together in a vehicle or any other shared space.

Contact us here today for more information.