Five Tips to Improve Brain Function | Memory Improvement Tips

by Institute for Vibrant Living

You may not be able to make yourself taller, or alter your shoe size, but there are ways to improve brain function. As you age, maintaining mental acuity is increasingly important to stave off the symptoms of mental decline. Here are our top five memory improvement tips to help you keep your brain healthy!

1.     Exercise

Exercise is not just good for the heart and joints; it is also essential for brain function. A study published in Neuroscience reported that regular exercise helped monkeys learn new tasks twice as quickly as the non-exercising control group. The study was performed on middle-aged and mature monkeys who were trained on treadmills for five weeks and then underwent cognitive tests using the Wisconsin General Testing Apparatus. Scientists believe that exercise can improve brain function in humans in the same way.

Exercise improves blood flow to the brain and causes nerve cells in the brain to multiply. These cells release proteins and chemicals during exercise which boost cognitive function and improve neural health.

2.     Omega-3 to Improve Brain Function

Almost 60% of the brain is made up of fats including DHA, an omega-3 fatty acid which is known to support the central nervous system. DHA deficiency can cause nerve cells to become rigid and inflamed leading to reduced neurotransmission between cells. Low levels of DHA have also been associated with memory decline and Alzheimer’s disease.  Taking omega-3 supplements can be one of the easiest memory improvement tips to adopt. 

Related:  The Ultimate Food Guide to Omega 3s

3.     Sleep Well

Sleep allows the brain to rest and reset, so improving your sleep can improve brain function and improve mental insight.  A Harvard study on sleep showed that people are 33% more likely to recall facts from memory after a good night’s sleep. Study leader Dr. Ellen Bogen concluded that “sleep does not just passively protect memories, but rather, plays an active role in memory consolidation.”

Too little sleep can also upset the circadian rhythm and may cause the brain to stop producing new cells. It seems that sleep is vital if you want to maintain and improve brain function.

4.     Take Vitamin D

Vitamin D is important for increasing nerve growth in the brain. It is present in the hippocampus and cerebellum areas of the brain which are responsible for tasks such as planning, processing of new information and retaining memories. Low levels of vitamin D are linked to poor brain function, so getting plenty of vitamin D from food, sunshine or supplements is another easy memory improvement tip.

5.     Use It or Lose It

It is a well known fact that an active brain in later life can significantly improve brain function. Doing puzzles, learning a skill, mastering a new language, or stimulating the mind with mnemonic techniques can all keep your brain alert and healthy as we age.





The Best Five Natural Alternatives to Fluoride

by Institute for Vibrant Living

Many people are aware of the dangers of fluoridation, but are reluctant to forego the protection that fluoride gives against cavities and tooth decay. We explore a range of natural alternatives to fluoride that will not only protect your teeth but will also safeguard your overall health from the side effects caused by fluoride.

Neem leaves are one of the best natural alternatives to fluoride


1. Coconut Oil

The most effective protection against tooth decay is regular brushing and flossing twice daily. This removes traces of food that may be broken down by bacteria in the mouth, creating the acid that rots enamel and causes cavities. If you want to do more, include regular daily use of a tongue scraper—a tool used in Ayurvedic healing medicine for years.  Also try using coconut oil as a fluoride alternative to keep your teeth and gums healthy. Use it as toothpaste or swish through the teeth like a mouthwash to reduce plaque. Its antibacterial properties detour the presence of bacteria which cause tooth decay. (Oil pulling is the traditional name for this technique, again, and Ayurvedic method of oral hygiene.)

2. Neem

Neem is another amazing natural alternative to fluoride. Look for a neem-based mouthwash to help reduce plaque buildup and counter gingivitis (gum disease). Another good way to use neem is with fluoride-free toothpaste which includes neem extract.

3. Vitamin D

Taking a supplement of vitamin D is good for your general health, promoting strong bones and teeth. It’s a safe and natural alternative to fluoride.

4. Myrrh

Myrrh extract is great for promoting healthy teeth and combating bad breath; the best way to include myrrh in your dental health routine.  There are several products available that are fluoride-free formulas containing herbs such as eucalyptus and peppermint which support oral health and reduce cavities.

5. Chocolate!

Clinical trials on a chocolate extract have shown it is more effective than fluoride for treating hypersensitivity due to thinning dental enamel or periodontal disease. The cacao extract was able to restore and repair enamel and dental occlusions in just seven days. This natural fluoride alternative re-mineralizes the tooth better than fluoride and without the toxic side effects.

With so many natural alternatives to fluoride, you can banish fluoride toothpastes and mouthwashes and get natural tooth protection without the risk of dangerous side effects.



Omega-3 Deficiency Symptoms – How Much do we Need?

by Institute for Vibrant Living

Omega-3 deficiency is also known as FADS – Fatty Acid Deficiency Syndrome. The symptoms are hard to pinpoint as they are often shared with other health issues and can easily be overlooked, misdiagnosed or trivialized.

Do you have signs of Omega-3 deficiency?


Let’s consider first why we need omega-3 fatty acids in our diet. The body is unable to make omega-3 fatty acids, yet they are essential for every cell. In particular, our skin, joints, brain and cardiovascular system all need fatty acids to function properly.

We need EPA and DHA on a daily basis and the main source is seafood, oily fish or fish oil supplements. ALA omega-3s are sourced from plants such as flaxseed, soybeans and nuts, and these can be converted into EPA and DHA. Vegetable oils provide omega-6 fatty acids, but a higher ratio of omega-6 to omega-3 can contribute to inflammation and heart disease.

Related:  Is Krill Fish Oil Dangerous?


Symptoms of Omega-3 Deficiency

Many studies indicate that omega-3 fatty acids are essential for our mental health. Omega-3 deficiency has been linked to depression, poor memory, attention deficit disorder (ADD), schizophrenia and bipolar disorder. Irritability, anxiety and low frustration tolerance may also indicate a lack of fatty acids. Other symptoms include fatigue and poor sleep quality.

More easy to diagnose is the dry itchy skin, cracked fingertips, eczema, hair loss, dandruff and brittle nails that are caused by insufficient omega-3.

Omega-3 eases joint pain by reducing inflammation so omega-3 deficiency may cause an increase in pain for those suffering from stiff joints and rheumatoid arthritis.

We know that omega-3 supports a healthy cardiovascular system, but symptoms of heart disease may not be evident until a heart attack or stroke occurs, which can be far too late.

How Much Omega-3 do we Need?

The FDA does not issue guidelines for recommended daily amounts (RDA) of omega-3 fatty acids but we can look elsewhere for guidance.

The European Food Safety Agency recommends at least 250 mg of combined EPA and DHA daily. The American Heart Foundation suggests 500 mg for healthy adults, but double that amount (1 gram) for those diagnosed with heart disease.

Pregnant and nursing mothers should aim for at least 300 mg per day, according to several advisory groups.

When it comes to DHA, a study by French scientists found that 200 mg DHA per day helped prevent heart disease in healthy men. This figure was reached after healthy male participants aged 53- 65 were given various daily doses of DHA from 200 to 1,600 mg. Blood and urine samples showed biomarkers indicating the effects of each dose. It concluded that 200 mg DHA per day provided the best cardiovascular protection.

By comparison, a 100 g serving of salmon contains up to 1,600 mg of omega-3 (400-1,000 mg DHA and 200-800 mg EPA). However, fish oil supplements are the easiest way to regulate daily fatty acid intake and avoid the symptoms of omega-3 deficiency.





Facial Care Tips: Dos and Don’ts for Naturally Beautiful Skin

by Institute for Vibrant Living

Your skin reflects your lifestyle and health so natural beauty tips for face care are important. Too much sun, too little water, too much alcohol and too little sleep all take their toll on your skin.  However, plying your pores with more chemicals and oily lotions can simply make the problem worse. Here are our top beauty tips for face care naturally.

Top beauty tips for face care include using edible products


Cleanse and Exfoliate

If you wear makeup, always cleanse your face at night. It allows your pores to breathe and prevents clogged pores from turning into blackheads or zits. You don’t need expensive cleansers and tonics; just pour a drop of olive oil onto a cotton pad and gently massage into the skin to loosen and remove makeup, dirt and pollution.

You should exfoliate your skin once a week to remove the dead skin cells that accumulate. Mix powdered walnut with yogurt and apply to the face in gentle circular motions. The paste will loosen and lift layers of dead skin and the antioxidants will help promote a glowing complexion that feels smooth and soft.

Related:  Royal Jelly for Skin: Your Skin's Best Friend


Watch What You Eat

You are what you eat when it comes to skincare, so healthy food means a healthier complexion. One of the best beauty tips for face care is eating fresh green vegetables rich in vitamins, minerals and antioxidants. Salmon oil supplements are excellent for moisturizing the skin from the inside out. Things to avoid are sugary and fatty foods, salt and spicy foods.

Sun Protection Always!

Even on dull days the sun’s harmful UV rays are evident, so you should always wear a moisturizer with sunscreen to avoid wrinkles, age spots and skin cancer. Choose a quality product that is labelled “noncomedogenic” so that it does not block pores and cause acne. Don’t forget the chemical-free alternatives to sunscreen:  a wide-brimmed hat, long sleeved shirts, an umbrella—or sunbrella, and an all-natural moisturizer.

Hydrate Naturally

Your skin quickly shows if you are dehydrated, so drink plenty of water throughout the day. Hydrate your skin with a spritz of rose water to maintain pH balance and reduce puffy eyes in the morning.  Drink a shot or two a day of organic aloe vera juice to help hydrate your skin from the inside out.

Beauty Sleep is the Best

At the end of the day, you can’t beat a restful night’s sleep, one of nature’s basic beauty tips for face care. Pale, tired skin, dark circles and baggy eyes never look attractive so ensure that you wind down each evening with a calming routine that will ensure eight hours’ undisturbed sleep every night.

By following these top beauty tips for face, eyes and skin you really can look as healthy and energetic as you feel!




Ten Home Remedies for Tackling Periodontal Disease

by Institute for Vibrant Living

Periodontal disease is much more serious than many people suspect. Periodontal issues can be either destructive or non-destructive. When plaque forms around teeth, the end result can be inflammation of tissue. In some cases, tissue can be lost, and this weakens the supporting structure for teeth.

The end result of periodontal disease can be a loss of teeth, which, in turn, has a range of its own medical and health issues. Medical studies have conclusively shown that poor oral health can lead to not just dental issues, but also a range of health issues ranging from a weakened immune system and increase in the chances of developing diseases to heart problems.

Gum disease does not have to lead to the loss of teeth. By following these 10 tips you can keep your teeth and gums much healthier!

#1:  Co-enzyme Q10

Co-enzyme Q10 is extremely important not just for gum health but for overall health. Like other ingredients, such as baking soda, co-enzyme Q10 has made its way into toothpaste for its ability to help fight gum disease and assist in keeping periodontal disease at bay. Co-enzyme Q10 is available in toothpaste and pill forms.

#2:  Honey and Manuka Honey

Honey has amazing all-natural healing properties. One type of honey in particular, manuka honey, is particularly effective at treating wounds of all kinds including gum inflammation. Manuka honey has been well researched and is being used to treat everything from chronic wounds to burns.

Cure periodontal disease with honey and other natural remedies.

#3:  Lemons

Lemons are a power anti-inflammatory and are packed with vitamin C. Try adding lemons to your tea for a one-two punch.

#4:  Baking Soda

It is no accident that baking soda has made its way into toothpaste. Baking soda helps neutralize acid in your mouth and can also help remove stains.

#5:  Tea Tree Oil

Tea tree oil can be found in both toothpastes and dental floss and is very effective in killing bacteria. However, it is important to remember that tea tree oil is extremely powerful, so remember to only use a limited amount.

Related:  Tea Tree Oil for Acne:  A Natural Remedy With Proven Results

#6:  Dental Probiotics

The research is mounting that probiotics are a powerful contributor to overall good health. Dental probiotics containing lactobacillus reuteri are one way to improve your oral health via probiotics. Also, consider adding a probiotic supplement to your diet.

#7:  Consume Fermented Foods

Fermented foods have been shown to improve overall health and boost oral health. Fermented foods can contain lactobacillus reuteri as well as many other immune system boosting probiotics. If you want to fight periodontal disease, then consider boosting your fermented foods. Many researchers also believe that fermented foods can help reduce the chances of developing many different types of diseases.

#8:  Xylitol

Xylitol is one of the best kept secrets in oral health care. Since it works to actually stop the growth of the very bacteria responsible for cavities, xylitol has earned a special place in dental research. Xylitol mouthwashes, toothpastes, mints and even gum are widely available. Not only does xylitol help protect teeth, but it also creates a positive environment for gums and the entire mouth.

#9:  Floss Every Day

Flossing is one of the easiest ways to protect your oral health. In fact, flossing regularly may even protect your heart!

#10:  Brush Regularly and Change Your Toothbrush Often

The foundation of protecting your teeth and gums is to brush often. Also don’t forget to change your toothbrush every three mouths to help you keep periodontal disease at bay!

Follow these ten tips and you will enjoy greater overall oral health. You don’t have to live with gum disease or let gum disease develop. These simple tips can dramatically boost your chances of keeping your gums and teeth healthy and looking great.


The Power of Plants

by Health News

Plants are under constant siege from animals, insects, humans, and the environment.  In addition, being literally rooted to the ground, it can be difficult to protect themselves. Fortunately, Mother Nature has provided for them.

Learn about secondary metabolites that help plants— and people— flourish nutritionally and help defend against viruses and germs.

They grow physical defenses like thorns or thick bark or spines. Or they can create chemical shields…defenses that allow them to fight fungus, battle viruses or bacteria, produce off-putting aromas or taste, or even forming poisonous pathogens to deter insects and animals alike from consuming them. These defenses are made possible, thanks to secondary metabolites.

Secondary metabolites are Darwin’s little secret. In addition to the defenses listed above, other secondary metabolites allow the plant to flourish in low sunlight or little water, to sustain high heats and lots of water, attract more insects to them to promote pollination, or promote quick healing of injuries sustained to the plant.

As it turns out, these secondary metabolites don’t just serve plants. Research has shown us that they can improve heart health (resveratrol), reduce inflammation (saponins, a class of plant steroids), ease pain (codeine and morphine from the opium poppy), treat cancer (glucosinolates), fight infection (erythromycin), and alleviate headaches (salicin from white willow bark). And this just the tip of the iceberg!

Related:  Why Plant-Based Powder Supplements are the Best

Contrary to what the pharmaceutical companies would like us to believe, you cannot simply remove these nutrients and use them in isolation and expect them to perform to their full capacity. The real key to the power of these secondary metabolites is the way they interact with the other metabolites and micronutrients in the plant to provide the best health benefits possible.

Fortunately, there is a simple solution. Eat the foods that contain these powerhouses. These include primarily fruits and vegetables such as cherries, tomatoes, grapes, pineapple, apple, beets, and more.


High Fiber Diet in Youth Linked to Breast Cancer Prevention

by IVL Products

Getting teens to eat a healthy diet is a struggle for most parents. With the ease of fast food and the temptation of sweets and chips in every vending machine, teen diets are often nutrient-poor.  Well, stay vigilant; especially those of you with teen daughters because a recent study showed women who ate high fiber diets in their teens and twenties had a significantly reduced rate of breast cancer later in life.

Breast Cancer Prevention Starts Early

The study that links a high fiber diet as a teen to a reduced risk of breast cancer as an adult was first published in the journal Pediatrics. The 20-year study of the diets of over 90,000 women showed those who consumed the highest quality fiber (i.e. whole grains, fruits and vegetables) had a 19% lower risk of developing breast cancer. Even more importantly, those women who ate more fiber as a teen had a reduced risk of developing premenopausal breast cancer.  The earlier a woman develops breast cancer the more aggressive it tends to be and the mortality rate is higher.

Can you prevent breast cancer by consuming high fiber?

The Fiber Effect

Study researchers at Harvard’s T.H. Chan School of Public Health concluded that the fiber effect was due to the fact that dietary fiber cuts down on circulating estrogen levels. Breast cancer is a hormone-driven cancer that thrives on estrogen, so the women who ate a high fiber diet as teens and into their 20s most likely were able to prevent breast cancer from forming because they had lower levels of circulating estrogen over a very long period of their life. 

Fiber also improves insulin sensitivity because it reduces insulin-like growth factors, lowering one’s risk of diabetes, too. Diabetic women have a slightly higher risk of developing breast cancer.

It’s long been known that fiber helps keep the pounds from piling on and obesity is directly linked to increasing a woman’s risk of breast cancer, too.

Related:  Supplementing Children's Diets with Fish Oil

Finally, it’s well known within the medical community that carcinogens ingested during childhood and adolescence heavily influences breast tissue.  A diet that consists of lots of fiber rich-foods like most fruits and vegetables also means the body is getting healthy doses of antioxidants, another important way to prevent breast cancer.

Talk To Your Teen

Previous smaller studies have not consistently supported the benefits of a high fiber diet in adolescent girls and breast cancer prevention, but the huge scope of this study for over two decades lends weight to its validity.  It’s certainly a good idea to talk with your teenage daughter about her eating habits and make sure she has access to plenty of high fiber foods like fruits, vegetables and whole grains regularly. This will not only reduce her risk of breast cancer, but offer improved health overall and set her up for a lifetime of healthy eating habits. 


Even Healthy Eating and Supplements Aren’t Enough

by Institute for Vibrant Living

According to the Council for Responsible Nutrition, large national surveys show that even healthy eating habits combined with some supplements, Americans are still not getting the average daily requirements of many key nutrients. In fact, nearly everyone falls short on two critical vitamins—vitamin D and vitamin A.

Healthy eating habits combined with supplementation is the best routine.

More than one third of us are low in calcium, magnesium, and vitamin A, which are critical for bone, heart, and eye health. Plus, nearly half of us are short of our vitamin C intake. 

One of the surveys (the National Health and Nutrition Examination Survey (NHANES) for 2003-2006 found, “Without enrichment and/or fortification and supplementation, many Americans did not achieve the recommended micronutrient intake levels set forth in the Dietary Reference Intakes.”

Related:  Are Supplements Regulated by the FDA?

They go on to say that not everyone uses supplements, so the ability to boost nutrient levels above and beyond food (even fortified food) is limited to those people who actually use supplements.

The takeaway? Be sure that you aren’t going the food-only route. The best way to get all the nutrients you need for optimum health is to eat a healthy diet of organic fruits and vegetables AND use a high-quality, food-based supplement to get the additional nutrients, vitamins and minerals you need.



What You Should Know About Excess Sugar and Yeast Infections

by IVL Products

Three out of four women will get at least one yeast infection in their lifetime. The burning and itching “down there” is unpleasant but not necessarily harmful.  What many women may not realize is the link between too much sugar in their diet and yeast infections.

The connection between excess sugar and yeast infections.

Yeast Infection Causes

Yeast actually grows naturally all over our bodies.  The most common type of yeast found on our bodies and in the vagina is known as Candida albicans, or Candida for short.  This fungus thrives in warm moist places like a woman’s vagina and can be caused by a variety of things like:

  • Low estrogen
  • Wearing synthetic fabric pantyliners
  • Vaginal eczema
  • Spermicidal condoms
  • Synthetic chemicals in feminine hygiene sprays
  • Poor diet

Related:  Fibromyalgia: Ten Possible Underlying Causes

Diet and Yeast Infections

Yeast loves sugar as much as you do. Too much sugar in your diet can give yeast a boost causing it to spread and increase, especially if your immune system is depressed from a lack of sleep or stress.  If you are prone to yeast infections, or feel one coming on, try avoiding the following:

  • Foods with simple sugars
  • Starchy foods like white flour products or rice
  • Foods fermented with yeast like alcohol

Alcohol is very sugary.  A few drinks, some highly refined foods like pretzels or candy at the bar makes for a perfect combination to feed yeast and help it spread.

Probiotics Can Help

Probiotics are living microorganisms very similar to the “good” bacteria in your gut essential for digesting your food. This so-called “good” bacterium is prevalent in your digestive tract and in other places on the body. If you take antibiotics for a bacterial infection, you can inadvertently destroy the good bacteria along with the harmful stuff, paving the way for yeast to overrun your already-battered immune system; and they begin to multiply.

Eating foods that contain probiotics can help keep yeast levels in check.  Yogurt with live and active bacterial cultures, fermented foods like sauerkraut and kimchi, or a daily probiotic supplement can help keep yeast infections at bay.

Avoid Acidic Foods

Candida thrives in an acidic environment. Acidic foods to avoid if you are prone to yeast infections are:

  • Nuts (cashews, peanuts and walnuts)
  • Seeds (pumpkin and sunflower)
  • Acidic fruits like blueberries, cranberries and plums
  • Corn oil
  • Sugar and sweeteners including molasses, maple syrup, honey and especially aspartame
  • Salt
  • Condiments like mayonnaise, soy sauce or vinegar

Once Is Enough

If you have ever endured the painful symptoms of a yeast infection you’ll agree once is enough.  Making a few simple dietary changes can help stave off yeast infections.  Try to consume less sugar and alcohol and eat more probiotic-rich foods—you’ll get a host of other health benefits to boot.


Are Fish Oil Supplements Good For The Skin?

by IVL Products

What you eat may be more important to the look and feel of your skin than what you put on it.  Research shows that what you put into your body in the form of nutrients has a big impact on how your skin looks and feels.  One critical nutrient found in foods like, walnuts, flaxseed, and olive oil but most abundantly in certain fish is omega-3 fatty acids.  More and more research is piling up to support the benefits of omega-3s from fish oil for skin.

Exploring the benefits of omega-3s from fish oil for skin

How Omega-3 Fatty Acids Promote Healthy Skin

Omega-3 fatty acids are called essential acids because the body needs them to maintain the health of the cell membrane, yet cannot produce it naturally.  Our bodies rely on getting essential acids solely from our diet.  Cell membranes not only act as a barrier to keep harmful substances out of the cell, but also to transport nutrients in and waste products out of it.  The membrane is also what enhances the cells ability to retain water so that you have moist, soft supple skin cells that are more resistant to wrinkles.

Another way omega-3 fatty acids, found most abundantly in fish like salmon, mackerel, herring, cod, and tuna (so called “oily” fish) are beneficial is to help reduce inflammation throughout the body.  Insulin spikes from eating sugary, highly processed starchy foods, sun exposure and environmental toxins like cigarette smoke induce inflammation in the skin making it dry, flaky and red.

Related:  Supplementing Children’s' Diets with Fish Oil

Additionally, according to a study published back in 2003 in “Carcinogenesis,” omega-3 fatty acids such as those in fish oil contain properties that protect the skin from the harmful effects of UVA and UVB rays from the sun.  EPA (eicosapentaenoic acid), a compound in omega-3s, was shown to be especially beneficial in reducing sunburn and ultra-violet radiation induced skin breaks.

Best Way to Get the Most Out Of Fish Oil

One of the best ways to keep your skin healthy and glowing is to eat foods rich in the omega-3 compounds EPA, DHA (docosahexaenoic acid) and ALA (alpha-linoleic acid).  A few of the foods that contain the largest amounts of these substances are:

  • Fish –the cold-water or oily kind
  • Flaxseeds and flaxseed oils
  • Chia seeds
  • Walnuts
  • Green leafy vegetables like spinach, kale and broccoli
  • Canola oil

Unfortunately it is difficult to get the amount of omega-3s needed for optimum health through food alone.  Taking a fish oil supplement is an easy way to get the most beneficial amounts of omega-3s into your diet.  

When shopping for a fish oil supplement be sure to read the label carefully and choose one with at least 30% EPA and DHA in it.  Also, look for the kind labeled “non-fishy” aftertaste.

The benefits of omega-3 fish oils for skin are numerous, plus they benefit many other parts of the body reducing your risk of cardiac disease, joint inflammation and can even aid in weigh loss.  Adding a fish oil supplement to your diet is a good idea if you would like to keep your skin looking and feeling younger and healthier. 


How Fish Oil Increases Joint Mobility

by IVL Products

Many Americans take fish oil supplements because they are known to help prevent heart disease, enhance the look and health of skin and hair and even bring relief from the symptoms of depression.  Another good reason to pop those pills is the benefits of omega-3 fish oils for joints.

What are the benefits of omega 3 fish oil for joints?

What Is Omega-3?

Omega-3 fatty acids are called essential fats because the body cannot make them and must rely on getting them from diet. Omega-3 fats are special because they are an integral part of cell membranes throughout the body. They affect the function of cell receptors in these membranes and provide essential compounds for making hormones that regulate blood clotting, the contraction and relaxation of artery walls and help to control inflammation. They are also crucial to the binding of receptors in cells that regulate genetic function.  This is what makes them helpful in preventing heart disease, stroke, keeping your eyes moist, your skin soft and supple and your hair strong and shiny.

The key compounds in omega-3 fatty acids are alpha-linolenic acid (ALA) eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and are found in several types of foods. They are most abundant in fish, specifically cold-water “oily fish” like:

  • Mackerel
  • Salmon
  • Herring
  • Tuna
  • Halibut
  • Cod
  • Trout

Other foods with omega-3 fatty acids include walnuts, flax seeds, olive oil and green leafy vegetables.

Related:  Could Fish Oil One Day Take the Place of Statin Drugs?

The Benefits of Omega-3 Fish Oils for Joints

Joint pain is largely caused by inflammation of the cartilage and tissue in the joint, leading to stiffness and decreased range of motion.  EPA and DHA have been shown in clinical studies to reduce inflammation, and to a lesser degree ALA, by decreasing the presence of inflammatory markers like IL-10 and TGF beta.

In petri dish studies, when omega-3 fatty acids were incorporated into the cartilage cell membranes of joints they appeared to decrease the enzymes that degrade cartilage and inflammatory cytokines. An “over expression of cytokines” by the immune system causes inflammation to the body beyond what is needed, essentially attacking healthy cells and destroying them.

Fish Oil Supplements

It is difficult to get enough omega-3 fatty acids through diet alone. Taking a fish oil supplements is an easy way to incorporate enough into your daily diet so you don’t get burned out eating fish for every meal.

For adults choose a fish oil supplement with 30% or more EPA and DHA in addition to eating fish and plant foods rich in omega-3s. Be sure to consult with your doctor before adding any new supplements to your diet to avoid unfavorable drug interactions.  Then you’ll be on your way to enjoying the benefits of omega 3 fish oil for joints!


The Ultimate Food Guide to Omega-3s

by Health News

Once you’ve discovered the unparalleled health benefits of omega-3, the next logical step is to stock up on foods high in omega-3. Here are some of the foods with omega-3 that you should put on your shopping list every week, and they are far wider than just fish!

Cold water fish are an excellent example of foods high in omega-3

Top omega-3 fatty acids foods are cold water fish including:

  • Salmon
  • Tuna
  • Trout
  • Mackerel
  • Herring
  • Halibut
  • Sardines

Fortified dairy foods with omega-3:

  • Eggs
  • Milk
  • Margarine
  • Soy milk
  • Yogurt

Grains and nuts that are omega-3 food sources:

  • Bread
  • Cereal
  • Flaxseed
  • Pasta
  • Peanut butter
  • Oatmeal
  • Pumpkin Seeds
  • Walnuts

Fresh produce foods high in omega-3:

  • Spinach
  • Kale
  • Brussels sprouts
  • Watercress
  • Parsley
  • Mint

Vegetables oils and foods with omega-3

  • Canola oil
  • Flaxseed oil
  • Soybean oil

You’ll also find fruit juices, enriched protein powders and weight loss shakes are good omega-3 fatty acids foods to top up your daily omega-3 intake.

Related:  15 Health Benefits of Omega 3 Fats in Vascular Disease

Doctors recommend foods high in omega-3, particularly those that contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The third type of omega-3, ALA (alpha-linolenic acid) can actually be made from DHA and EPA by the body, although it is not an efficient way to obtain it. ALA is a plant-based omega-3, which is high in antioxidants and supports a healthy immune system, muscle mass and memory. Spinach and kale are good sources of omega-3 foods in the diet.

How Much Omega-3 Foods are Required Daily?

As yet there is no official recommended dietary allowance (RDA) for omega-3, but Dr. Andrew Weil suggests eating oily fish 2-3 times a week and topping up with walnuts, ground flaxseed and salads for ALA.

The National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2000 mg for a 2,000-calorie/day diet). Other sources recommend aiming for 500-1000 mg omega-3 daily. As a guideline, a small can of tuna or salmon contains 500mg. If you suspect any shortfall, it’s worth topping up your daily allowance of omega-3 foods with fish oil supplements.



Where Do Omega-3 Fatty Acids Come From?

by IVL Products

Omega-3 fatty acids are essential for the normal functioning of cells and organs in the body. Unfortunately, the human body cannot make these essential fatty acids, so we need a regular supplemental intake in our diet. 

Oily fish is a good source of omega-3 fatty acids

There are three types of omega-3: EPA and DHA, which are found mainly in certain types of fish; and ALA (alpha-linolenic acid) which is found in nuts and seeds. The body needs all three types of omega-3 fatty acids to function properly.

EPA and DHA Fatty Acids

A healthy balanced diet should include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These important omega-3 fatty acids can be found in cold water fish such as salmon (wild salmon has more omega-3 than farmed salmon), mackerel, herring, sardines, herring, tuna, lake trout and anchovies. These fish all contain high concentrations of omega-3 as they feed off green plants and algae which themselves produce omega-3. The American Heart Association recommends eating oily fish at least two times a week to receive sufficient DHA and EPA fatty acids.

ALA Omega-3 Fatty Acids

ALA omega-3 fatty acids are found naturally in plants sources including flax seed, walnuts, canola oil, soybean oil, seeds and nuts. These ALAs have less potent health benefits than the fish-sourced omega-3s but they still play an important part in our health. However, these omega-3 fatty acid sources are high in calories and should therefore only be consumed in moderation.

Related:  Fish Oil: A Miracle Cure for Stress?

Fish Oil Supplements

Most people find it easiest to source omega-3 fatty acids from daily supplements of fish oil. This is the only way to know for sure that you are consuming a measured daily dose of EPA, DHA and ALA fatty acids. Supplements are cheaper than fish, and do not contain the same high calories as nuts and oils.

If you find taking fish oil supplements unpleasant, there are some ways to reduce the risk of suffering fishy burps throughout the day. Keep your fish oil capsules in the refrigerator. If you consume them cold, they pass further through the digestive tract before being broken down, reducing the likelihood of "repeats".

It also helps if you take fish oil supplements with food, preferably not carbs. If you take them at breakfast time, follow them with a bowl of oat cereal rather than a couple of slices of bread or toast. Complex carbs such as cereal take longer to digest than bread and seem to have the same effect on the omega-3 fatty acids in fish oil supplements. If that fails, experiment with different brands as supplement qualities vary. Find one that contains 1000 mg fish oil concentration in a serving of two softgels.

Omega-3 fatty acids are so important to your long-term health, it’s worth persevering. Eventually you will find a fish oil capsule that you can take daily without any side effects providing you with those essential omega-3s.

Healthy Living Starts Here... Free Resource Guide


How to Improve Short-Term Memory – Tips and Tricks

by IVL Products

Many people get frustrated with their increasing forgetfulness as they age. It's quite common to forget names, conversations or where you have put things. If this sounds like you, we'll show you how to improve short term memory with some useful brain-training tips.

Brain games are a good aid to how to improve short term memory

What is Short-term Memory?

Short term memory is the area of the brain that stores small amounts of information for a short time. If you are a computer buff, think of it as the equivalent to your computer's random access memory (RAM). Your brain sorts through your short-term memory and assigns some information to your long-term memory, discarding the remainder.

Unfortunately, the human brain stops growing and starts to shrink in your 20s, so you actually have less active brain cells as you age. This natural aging process usually affects short-term memory primarily. For instance, you are likely to easily recall people and places from back in the past; it’s only more recent encounters that you have problems with i.e. those committed to short-term memory.

Although memory loss can be associated with Alzheimer's disease, stress or depression, it is often the result of the natural aging process. Learning how to improve short term memory will set your mind at rest, as well as that of your family.

Related:  Five Simple Tips to Naturally Improve Brain Health

How to Improve Short Term Memory by Training Your Brain

Studies show that people who keep their mind active can delay the onset of dementia and mental decline. To keep your brain active and your mind alert, read, write your memoir, learn a new language, do puzzles, write poetry or play card games, anything to keep the brain busy and happy.

Lumosity is a popular site for online brain training providing a great answer to how to improve short term memory. It provides cognitive tests in fun games designed by scientists. A 10-week study on 4,714 participants showed that those who did Lumosity puzzles regularly retained better mental agility than those who did regular crossword puzzles – interesting food for thought!

Memory Chunking

Scientists know that the human memory can easily recall seven random numbers; however, most telephone numbers, bank accounts and even passwords have more than this. The answer is to break down large numbers into easy chunks. If you have a 9-digit telephone number, remember it as three groups of three-digit numbers. Repetition and writing it down a few times should help you recall the number weeks later. Give chunking a try!

Memory Supplements

Many natural supplements and vitamins boost blood supply to the brain or help improve cognitive function. The B vitamins, particularly B6, B12 and B9 (folic acid) are shown to improve verbal ability and help the brain process new data.

Antioxidants such as vitamins C, E and beta-carotene fight the effects of free radicals and help protect the brain from damage. Fruit and vegetables are a good source of these important nutrients.  Avoid artificial sweeteners as well; studies show an alarming connection between them and reduction in brain health.

Finally, omega-3 fish oils support memory and brain function, so enjoy salmon, tuna and mackerel twice a week and keep taking those daily fish oil supplements. Now you know how to improve short term memory, don’t forget to follow it through!

Everyone Ages. Learn How to Do It Better. Free Resource Guide.



Can the Body Produce Essential Fatty Acids?

by Health News

The human body is amazing because it can produce or synthesize most of the different fats it needs from your diet with two exceptions: linolenic (omega-3) and linoleic (omega-6) acids. These essential fatty acids are essential to everyday function and any deficiency can lead to serious health problems.

Fish, fish oil supplements, nuts and seeds all provide omega-3 essential fatty acids

The one thing many health issues have in common is inflammation, according to Joseph C. Maroon M.D., Professor of Neurological Science at the University of Pittsburgh. A deficiency in essential fatty acids causes internal inflammation, which is the cause of many chronic conditions such as arthritis, depression, heart disease, joint pain, liver and kidney disease, decreased immune function and even dry skin.

Good Sources of Essential Fatty Acids

An honest appraisal of your daily diet may quickly show that our modern westernized diet falls well short of providing the essential fatty acids we need. According to the American Heart Association, we need to eat a 3.5 ounce serving of oily fish at least two times a week along with a balanced amount of seeds and nuts to provide those all-important omega-3s and omega-6s.

People with heart disease are advised to consume one gram of EPA and DHA essential fatty acids every day. These can best be sourced from oily fish, or from fish oil supplements.

Related:  How Omega 3 Fatty Acids Could Save Your Hair

Omega-3 vs Omega-6

Without a doubt, we need omega-3 and omega-6 essential fatty acids regularly in our diet, but we need them in the correct 1:1 ratio. Omega-3 is found mainly in a range of shellfish and oily fish such as salmon, mackerel, herring, anchovies, albacore tuna and sardines. It is also found in animal meat, flaxseed, walnuts, eggs and dairy products. Omega-6 comes in the form of linoleic acid from green leafy vegetables, seeds, grains and vegetable oils produced from corn, sunflower and soybean.

Our modern-day diets tend to lean heavily towards omega-6 fatty acids with a ratio of about 10:1. Health scientists now know that omega-6 fatty acids compete with omega-3s for use in the body. Having such an excess omega-6 can actually inhibit the availability of omega-3, so we are then unable to benefit from the intake of omega-3.  

As the body cannot produce either of these essential fatty acids, we need to obtain them in balance, reducing omega-6 oil intake and increasing foods high in omega-3.

The best way to ensure that you reach the required amount of omega-3 essential fatty acids is by taking a daily fish oil supplement. As yet there is no official recommended daily value, but most sources agree that 1000 mg per day provides the required amount. Look on the label for the breakdown of ingredients to ensure you are getting the EPA and DHA you need to provide your body with these essential fatty acids which are the building blocks of good health. 

5 Medications to Avoid at All Costs - Get Your Free Report


Three Little Known Benefits of Fish Oil

by Health News

Fish Oil Benefits Mental Health

People suffering from mild bipolar disorder are often treated for depression, which actually worsens the symptoms of this disorder. Dr. Jim Phelps, a psychiatrist and specialist in mental illness research, found that the symptoms of bipolar disorder were improved when his patients took fish oil supplements.

The benefits of fish oil are indisputable

Other omega 3 fish oil benefits for mental health issues include stabilizing mood swings, reducing post-partum depression in new mothers, and it may even help prevent schizophrenia. Several studies by Dr. Patrick McGorry show a significant correlation between fish oil supplements and the prevention of schizophrenia. In a study of 81 teenagers who had early signs of the disease, only 3% of those taking omega-3 fish oil developed the disease, compared to 28% of the placebo group.

Fish Oil Benefits for Your Puppy

What's good for you is often good for your dog. Dog food manufacturer IAMS recently conducted research into giving puppies fish oil during the first months of their life. They concluded that fish oil benefits produced better behaved, good-tempered dogs and the research was presented at the American Veterinary Medical Association Convention.

The study chose 30 genetically similar puppies which were fed an identical diet, although some of the puppies received additional DHA (omega-3).  Their mothers were also fed on enhanced DHA during pregnancy. The puppies were socialized with the same types of play and human contact. At nine weeks of age, each puppy had one week of training and was then assessed with multiple trials for 30 days.

The study found that the puppies that received the fish oil benefits were consistently smarter and more trainable than the other puppies. IAMS found conclusive proof that omega 3 fish oil benefits extended to improved brain function, vision and trainability in dogs. 

Related:  Reel In Relief:  Include Fish in Your Arthritis Diet

Omega 3 Fish Oil Benefits Extend to Breast Cancer

According to the studies by the American Association of Cancer Research, omega-3 fatty acids have been shown to slow cancerous cell growth, particularly in breast cancer tumors. Studies show there is a correlation between breast cancer risk and high levels of fish oil in a woman's diet; however more research is needed to confirm the results are due to omega 3 fish oil benefits.

5 Medications to Avoid at All Costs - Get Your Free Report



What’s Causing Your Memory Loss?

by IVL Products

A forgotten appointment, misplaced keys, or struggling to find the correct word during a conversation…some people might chock these incidents up to simple absentmindedness.  For those in middle age or older however, episodes of forgetfulness can be scary, conjuring worries of Alzheimer's disease or dementia.  Fortunately, according to the National Institute on Aging, memory loss is often treatable once a cause has been established.  Becoming better informed can help people determine whether their forgetfulness is cause for concern. 

A number of factors can contribute to memory loss.

Memory loss can strike at any time in life and is influenced by many factors.  Here are some of the key causes:

Sleep Apnea

Memory loss accompanied by headache and recurrent daytime fatigue may be related to sleep apnea.  This condition causes breathing to stop for brief but frequent periods in the course of a night.  Research shows that untreated sleep apnea can impair spatial navigational memory, which is the type utilized to locate objects like keys.

Related:  Five Natural Supplements for Brain Health


Some medications can impact memory and may need adjustment.  These include:

  • Medications for anxiety
  • Medications for diabetes
  • Medications for pain
  • Medications for reducing cholesterol
  • Antihistamines
  • Antidepressants
  • Sleeping pills

Vitamin B12 Deficiency

Because vitamin B12 is important for healthy nerve function, a deficiency can result in confusion, memory loss, and other dementia-like symptoms.  Good food sources of vitamin B12 include dairy products, poultry, beef, and fish.  To ensure proper daily amounts, people can also obtain vitamin B12 through dietary supplements.

Anxiety, Depression, and Stress

High levels of anxiety or stress can affect attention, focus, and memory, particularly when paired with sleep problems.  Techniques like yoga, meditation, guided imagery, or tai chi can help manage stress and improve sleep.  

If left untreated, chronic anxiety can lead to depression, which can also impact memory.  According to the National Institute on Aging, people can try certain types of medication and/or counseling to ease symptoms of depression.

Silent Stroke

Sometimes people have a stroke without being aware of it.  While a silent stroke doesn't exhibit any of the normal symptoms, it does cause changes in brain function, which can affect cognition and memory.  Vascular cognitive impairment from silent stroke can range from mild to severe.

Tips for Preventing Memory Loss

According to a study from the School of Medicine at UCLA, healthy lifestyle strategies can have a beneficial effect on memory and cognition.  Take advantage of these tips to help prevent memory loss.

  • Don't use tobacco products.
  • Eat a nutritious diet, and drink plenty of water.
  • Get regular physical exercise.
  • Limit alcohol intake to no more than two drinks per day for men and one per day for women.
  • Manage stress levels.
  • Get enough sleep.
  • Exercise the brain with word, number, or jigsaw puzzles.
  • Boost brain power by reading books, learning a new language, or taking up a musical instrument.


People with concerns about forgetfulness should consult with a medical professional for an accurate diagnosis.  Sharing symptoms and submitting to any required testing can help doctors determine what's causing your memory loss.  A few beneficial lifestyle strategies help to promote a healthy brain and a strong memory.


Essential Fatty Acids: Benefits and Sources

by Cindy Gray

With an enthusiasm for better health on the rise in America, many people are making quality nutrition a top priority.  Essential fatty acids (EFAs) play a key role.  They are called "essential" because they are not made naturally by the body, but must be obtained through food or supplements.  Learning more about these important nutrients can help to ensure a nutritious diet and a healthy body.

The only way to obtain essential fatty acids is through foods or supplements.

Omega 3 Fatty Acids

Essential omega 3 fatty acids include alpha-linolenic acid (ALA).  The body converts ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two more essential fatty acids; however, the process isn't very efficient.  Therefore, EPA and DHA are considered "conditionally essential."

Sources of omega 3 fatty acids include green leafy vegetables, beans, nuts, flaxseeds, citrus fruits, melons, and cherries which contain ALA.  Omega 3 sources of EPA and DHA include fatty fish like salmon, tuna, and mackerel, and other marine life, such as algae and krill.  Flax oil (ALA) and fish oil (EPA and DHA) supplements also make good sources of omega 3 fatty acids.

Omega 6 Fatty Acids

Linoleic acid (LA) is an essential fatty acid present in many leafy vegetables, seeds, nuts, and grains.  Oils like sunflower, safflower, corn, peanut, and canola oil also offer linoleic acid.  LA breaks down to gamma-linolenic acid (GLA) within the body or arachidonic acid (AA), two other essential fatty acids.  Natural sources of GLA include oils like black currant, borage, evening primrose, and hemp oils.  You can also obtain AA through consumption of eggs, fish and meat.

Related:  Three Surprising Seafood Sources of EFA’s

Health Benefits of Essential Fatty Acids

Essential fatty acids help promote a variety of functions in the human body including:

  • Cell development
  • Absorption of vitamins and minerals
  • Nourishment of skin, hair, and nails
  • Proper nerve function
  • Hormone production

EFAs and Disease

EFA deficiency has been linked to a number of diseases and disorders including:

  • Atherosclerosis
  • Diabetes
  • Eczema
  • Hypertension
  • Certain mental disorders like depression and bipolar disorder
  • Learning disorders
  • PMS
  • Rheumatoid arthritis

Studies show the consumption of EFAs can help improve these conditions.  For instance, it has been found that diets high in ALA, EPA and DHA can help protect against heart disease by lowering blood pressure, reducing cholesterol, and providing anticoagulant properties.  Research shows that supplementation with GLA can relieve symptoms of rheumatoid arthritis, and subjects with eczema are able to reduce their use of antibiotics and steroids for treatment of the disease.

People can consume large amounts of essential fatty acids with few side effects.  Occasionally some experience stomach upset, gas, or diarrhea, but these effects typically diminish over time.  Individuals on anticoagulant or blood thinning medications should check with their doctor before taking fish oil supplements as they can thin the blood.

While scientists continue to study how EFAs affect the health, it is clear they offer many benefits.  Whether consumed through a meal or taken as a supplement, EFAs are safe and well tolerated by the body. 



Where Do Omega-3 Fatty Acids Come From?

by Institute for Vibrant Living

According to studies published in the American Journal of Clinical Nutrition, omega-3 fatty acids are among the most important nutrients we need for a healthy body and sharp mind. Not only do omega-3s lower the risk of heart disease and stroke, they also regulate cholesterol triglyceride levels, ease joint pain and support brain health. Let’s look at where these essential fatty acids come from.

Oily fish is a good source of Omega 3 fatty acids

Sources of Omega-3 Fatty Acids

Although there is no official recommended daily amount (RDA) of omega-3 fatty acids, the American Heart Association recommends 1gram per day for people with heart disease, and 2-4 grams per day for those using Omega-3 to lower triglyceride levels. Sources of omega-3 fatty acids include:


Fish and krill are the best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main omega-3 fatty acids we need for top health benefits. Enjoy fish in your diet two to three times a week to top up your levels of omega-3 fatty acids naturally. Sources include:

  • Salmon
  • Mackerel
  • Herring
  • Anchovies
  • Sturgeon
  • Sardines
  • Tuna
  • Freshwater trout

Unfortunately, many sources of fresh fish are polluted and contain traces of industrial toxins, poisons, heavy metals and polychlorinated biphenyls (PCBs). Tuna, sea bass and marlin are known to have levels of mercury that exceed the amounts approved by the Environmental Protection Agency. The exceptions to this potential health hazard are wild-caught Alaskan salmon and small fish such as sardines and krill that are lower down the food chain.

Even farmed salmon does not escape the problem of toxic pollution. In addition, the levels of omega 3 fatty acids it contains are only about half of that found in wild-caught fish.

Related:  Omega 3, 6 and 9: the Basics

Fish Oil

Fish oil supplements are an easy way to source omega-3 fatty acids. However, you need to check the source to avoid the same contaminants as fresh fish. In addition, fish oil supplements generally have lower levels of antioxidants than fresh fish.

Krill Oil

Krill are small marine creatures that have 48 times more potency for omega-3 fatty acids than fish oil. Krill naturally contains astaxanthin, which metabolizes with the EPA and DHA to make them more bioavailable in the body. In addition, krill fishing is completely sustainable and eco-friendly, making it a recommended source of those essential omega-3 fatty acids. 

What about Plant-Sourced Omega-3 Fatty Acids?

Plant-sourced omega-3 fatty acids come from flaxseed, hemp and chia which all produce alpha-linoleic acid (ALA). This is converted into EPA and DHA in the body, but it is a much less efficient way of obtaining the required amounts of omega-3 fatty acids.

Although plant-based omega-3 does not have the possible dangers of metal toxins found in marine animals, you need sufficient enzymes for the body to convert the ALAs for use in the body.

The best source of omega-3 fatty acids is to choose a high quality fish oil supplements from a reputable company who source their omega-3 from certified, sustainable Alaskan fisheries. 


What’s Causing Your Memory Loss

by Health News

Although memory loss is a normal part of growing older, we don’t have to accept this as inevitable. Understanding the causes of memory loss and taking action are the first steps to minimize memory problems before they escalate. As well as allowing you to enjoy a full life, preventing memory loss can also save on medical costs and worry down the road.

Word games can help reduce memory loss

Causes of Memory Loss

Age-related memory loss is commonly attributed to early stage Alzheimer’s and dementia, but it can be caused by other social choices and medical problems such as:

Memory Loss Symptoms

Memory loss is defined as becoming more forgetful than normal. The aging process means that older people may take longer to remember things, particularly names of people and places. You may become more forgetful and absentminded, starting off to get something and forgetting what it was you needed. This is very different from dementia and Alzheimer’s disease, which are a form of brain disease.

Related:  Sleep Plays a Vital Role in Brain Health

Reducing the Risk of Memory Loss

Although dementia is currently irreversible, there are plenty of ways to help you improve your memory and reduce forgetfulness. First of all, ensure you are eating a healthy diet and sleeping well. Saturated fat is known to impair memory and concentration, while fresh fruit and vegetables are high in antioxidants to protect the brain cells from damaging free radicals.

If you feel your memory loss is caused by certain medications, consult your doctor about substitutes. Keep a record of the days you feel particularly woolly headed and see if it improves with a change of medication or activity. Treating depression can be helpful if depression is the root cause of your poor memory, although antidepressants may contribute to memory loss.

Taking daily supplements can ensure that your memory loss is not caused by a vitamin deficiency. A lack of vitamin B12, for example, can lead to pernicious anemia. Symptoms include tiredness, a yellowish skin tone, numbness or tingling in the hands and feet, difficulty maintaining balance and poor memory. Other health supplements are formulated to support brain health, cognitive function and memory.

Although our frenetic lifestyle means we have to remember far more in terms of passwords, multiple phone numbers and PINs, our brains are capable of far more than we ever require of them. Keep your brain active and alert with puzzles such as Sudoku or crosswords. Reading is another way to continually make use of words which can exercise and improve your memory.

Finally, try using mnemonics tricks using word association, rhymes, acronyms, colors and other devices to recall a word, name or information. It’s fun and with a little practice it can counter your memory loss.