Nutrition Q&A: Omega-3’s
Q: Is all the hype about Omega-3’s just another food fad? A: It’s the real deal! Great question. We have been through many food fads over the years, so it’s understandable to think Omega-3’s are just another fad to add to the list of many. I have good news though, unlike other food fads, Omega-3 fatty acids are true to what the health claims state. Omega-3 fatty acids are an essential fatty acid: Essential because the human body does not make it, but it’s required for good health. For the proper amount of Omega-3’s, we must get what we need via our diet. Unfortunately, the typical American diet includes relatively few foods that are rich in Omega-3’s. Omega-3 fatty acids have a number of health benefits. One of the most beneficial characteristics of Omega-3’s is that it curbs inflammation. While inflammation is a normal part of the body’s immune response, research indicates that it also underlies a host of serious illnesses, including cardiovascular diseases, cancers and autoimmune diseases. The three major fatty-acids found in Omega-3’s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most Omega-3 benefits have been found in EPA and DHA. Fatty fish such as salmon, mackerel, halibut, cod, and tuna are the richest sources of DHA and EPA. If you’re not a fish lover, not to worry, some plant based foods are high in ALA. Once consumed, ALA can be converted to DHA and EPA, so eating a variety of Omega-3 rich plant foods can be just as beneficial. The following list contains alternative sources of Omega-3 fatty acids; some may even surprise you. Flax seeds, Chia seeds, flax oil, walnuts, walnut oil, pumpkin seeds, soybean oil, edamame, wild rice, grass fed beef, winter squash (pumpkin, butternut, acorn, and spaghetti) beans (black and kidney) and canola oil. While there isn’t a clear established recommended intake for Omega 3’s, most health organizations suggest getting around 500 mg of DHA and EPA every day to avoid deficiency. Some physicians prescribe a therapeutic dose of 1-4 grams per day depending on diagnosis.
Evidence Update: Resistance Training Reduces Fatigue and Increases Quality of Life in Breast Cancer Survivors
A recent study examined the benefits of resistance training (as an adjunct to usual care) on quality of life and fatigue in breast cancer survivors. Subjects in the study were 39 breast cancer survivors, with an average age of 52 years and average time since diagnosis of 12 months. Fatigue and quality of life were measured with standard self-report questionnaires. Subjects were divided into two groups, an exercise and control group (usual activity only). The exercise group received supervised resistance training 3 days per week for 16 weeks. Perceptions of fatigue and quality of life improved significantly in the resistance training group compared to controls. The authors concluded that resistance training significantly improves fatigue and quality of life in breast cancer survivors. Hagstrom AD et al. Resistance training improves fatigue and quality of life in previously sedentary breast cancer survivors: a randomised controlled trial. Eur J Cancer Care (Engl). 2015 Nov 23. doi: 10.1111/ecc.12422. [Epub ahead of print] Resistance training (often used interchangeably with “strength training”) is the process of stressing the body (usually with weights, resistance bands, or the bodyweight) to increase a muscle’s size, strength, and/or endurance.
Patient Perspective: Hani Levy
My Breast Cancer Journey I was diagnosed with breast cancer when I was 38 years old. I felt a lump in my breast, but as a mother of 2 girls it was difficult to go to the doctor. I started to feel bad and lose weight. At my ob/gyn appointment I mentioned my symptoms and the lump I felt in my breast. My doctor sent me for lab tests and mammography. I remember feeling that something was wrong and then I got a phone call a few days later from my doctor. My husband and I could not believe that I had breast cancer! I had no family history and I maintain a healthy life style. It was hard to accept. I had so many plans, I passed the CLEP (college credit) test and I was going to study for the NPTE (Physical Therapy) exam. Most importantly I wanted another child. We make plans and God has his own plans for us. I had to put all my plans on hold for at least a year. I came to TurningPoint after my lumpectomy. My friend Claire is a former patient and told me about the clinic. I felt bad both physically and emotionally, https://buyzolpideminsomnia.com. I could not pick up my girls and was about to start chemotherapy. TurningPoint was there for me. The whole staff supported me and my goals. Everyone gave me good advice on how to cope with my situation. I started to go to the Pilates group which is also my support group. Lauren and Anita are like two angels, always there to show me I can do it and even if I can’t that it’s not the end of the world. This group of women is amazing! They gave me strength and reminded me of who I am. The journey did not end when I finished chemotherapy and radiation. This is a journey I will take the rest of my life, and TurningPoint is helping me make this journey! I am so grateful to Claire who introduced me to TurningPoint. The whole staff is always there to give hugs or the advice that I need.
Nutrition Q&A: March is National Nutrition Month
Q: What exactly is National Nutrition Month? A: Education on healthy lifestyle. March is National Nutrition Month is a nutrition education campaign of the Academy of Nutrition and Dietetics (formerly known as The American Dietetic Association). National Nutrition Month takes place annually to educate the public of the importance of a healthy lifestyle. Each year the Academy sets a themed campaign that focuses on the importance of making informed food choices and developing sound eating and exercise habits. This year’s theme, “Savor the Flavor of Eating Right” encourages everyone to enjoy food traditions and appreciate the pleasures, great flavors and social experience that food can add to our lives. This year the Academy encourages adding the different flavors of herbs and spices to our food. By using more herbs/spices we can drastically reduce the use of sodium and fat in our diet. Being mindful of sodium consumption and keeping saturated fats at a minimum are two of ten cancer preventing guidelines from the American Institute for Cancer Research. Adding herb/spices to your food is a quick and easy way to add flavor and hidden health benefits. A number of herbs/spices also have anti-inflammatory properties, which can be beneficial in the fight against cancer and recurrence. The list of anti-inflammatory herbs/spices is quite extensive, and you may be using a number of them currently and not even realizing the benefits they provide. The list includes: Basil, Bay Leaf, Chervil, Chives, Cilantro, Cinnamon, Clove, Dill, Garlic, Ginger, Marjoram, Mustard, Nutmeg, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Tarragon, Thyme, and Turmeric. As always I encourage you to get these in the form of seasonings rather than in supplement form. Happy cooking!
