The Stupid Truth About What  Fish Oil You Should Take

The Stupid Truth About What Fish Oil You Should Take

Figuring out vitamins for clients is one of the hardest things I do. The whole “what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.

Are you taking a bunch of junk?

What Fish Oil You Should Take?

what fish oil should you take

I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money?

Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.

There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).

Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements. 

Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.

what fish oil should I take

The Question Of How Much Omega-3 To Eat Depends In Large Part On How Much Omega 6 We Eat

First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.

Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way.  You want more Omega 3’s than 6.

Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.

Sources of Omega 3 Fats:

Cold water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, sardines.

Sources of Omega 6 fats:

Sunflower seeds, seed oils, corn, pumpkin seeds, sesame seeds, nuts, meat, dairy products.

omega 6, omega 3

If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.

There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats

Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.

A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.

What Fish Oil You Should Take?

How Often Can You Eat Fish and It Be A Good Thing?

You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.

How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.

You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.

My choice is fish oil providing the natural triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.

Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. What fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs.

Health Coaching, Debra Arko Novotny

The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.  


Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108
https://www.ncbi.nlm.nih.gov/pubmed/15205217
http://www.ncbi.nlm.nih.gov/pubmed/24844257
http://onlinelibrary.wiley.com/doi/10.1016/S0014-5793(04)00246-7/pdf
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock

Do We Need A High Dose Magnesium?

Do We Need A High Dose Magnesium?

Every time I test my magnesium level, I’m deficient even though I take a huge dose of these horse sized pill nightly. It’s not just me.

Do We Need A High Dose Magnesium?high dose magnesium

Yesterday a patient – mark her the 3rd patient this month who test deficient in magnesium. The month isn’t even half over. Let me first say. I don’t buy into basic blood serum testing. That’s what your medical doctor likely does. When you go to Quest or Lab Corp, they’re testing only your blood. This doesn’t answer the question of how much is getting into your cells! High dose magnesium usually is necessary.

Always Buy Quality Supplements

For me and many others, our vitamins are swimming in our blood but not making it into the cell where our body can use them. So, we’re wasting our money, right?

Maybe or maybe not. It can be the way the supplement is made, and if you’re buying the local bulk store brand, then it’s how it’s made or the quality. This goes for many others found in health stores and online. Quality may be the difference. Even using High Dose Magnesium isn’t going to work with the bargain stuff.

supplementsWhy Are Americans Deficient In Magnesium?

Magnesium deficiency is running rampant among Americans. Many experts estimate that 80% of Americans are magnesium deficient. And, a major contributing factor is the presence of excess calcium in the body mainly coming from the extreme ratio difference in common foods such as: fortified orange juice (27:1), cheese (26:1), yogurt (11:1), dairy (7:1) and the very commonly used antacids (300:1). Other common contributing factors include:

  • Fluoride
  • Processed foods
  • Alcohol
  • Coffee
  • Sugar
  • Stress
  • Medications

Are You Taking Enough?

Magnesium is a vital component of the workings of over 300 enzymes in the human body. Yet many Americans are not getting adequate intakes of this crucial mineral in their daily nutrition. According to the National Institute of Health (NIH), “Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts.”1

What This Supplement Does For Youhigh dose magnesium, supplements

Ongoing research into the role of magnesium suggests it should be doctor recommended. Ample data shows it plays a significant role in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. If you eat a diet high in protein, calcium, or vitamin D, you need to increase magnesium.  I supplement vitamin D in myself because I am so deficient and to counter this I have to be sure to take enough magnesium.  Don’t take these two things at the same time either or you just waste your money as they negate one another.

Take your D vitamin with fatty foods and your magnesium at bedtime. I recommend about 500 mg at bed. There are 9 different types of Magnesium too so knowing which one is right for you can be like walking through the Valley Of Death without water.  I have a few favorites I can help order for you.

Call the office for a free consult.

720-515-4602

 

Wishing you health and Wellness,

Accent On Health Wellness Center

Dr. Debra

Quote By Debra Arko Novotny  Photos by pina messina,  Tyler Nix Marcelo Leal on Unsplash

Can’t Lose Weight? 10 Signs It’s Your Thyroid Stopping You

Can’t Lose Weight? 10 Signs It’s Your Thyroid Stopping You

Is your body driving you nuts? I mean are you trying to lose weight and nothing is working. The doctor said everything is okay, but you have read a lot about thyroid and think it’s the problem stopping you from a slimmer you from showing up in real life.lose weight

I believe you.

I also believe that most medical professionals use outdated normal blood ranges for what is a healthy thyroid. Well, and then many don’t run all the tests that really show the whole picture.

Do You Need Lab Work To Know If Your Thyroid Is Not Up To Speed?

Yes is the quick answer but you can go by symptoms. Some health coaching clients want to get started feeling better right away. They ‘report’ all or most of the symptoms of hypothyroidism. The goal to lose weight is only one of these problems.

Does this list sound like you too?

10 Signs It’s Your Thyroid Stopping Youhypothyroidism

  1. Feeling Tired
  2. Gaining Weight [it needs to be on the list]
  3. Feeling Cold
  4. Weakness and Aches in Your Muscles and Joints
  5. Hair Loss
  6. Itchy or Dry Skin
  7. Feeling Down or Depressed
  8. Trouble Concentrating or Remembering
  9. Constipation

10, Heavy or Irregular Periods

Can’t Lose Weight?

Shara only had two symptoms from the list. Yet when we started working to optimize her thyroid function, she lost 21 pounds. She noticed that she had more energy and her infrequent bowel movements became what is considered normal self-corrected too.

Because she had more energy Shara began to exercise more regularly which promoted weight loss. Not realizing that daily bowel movements were vital to good health she didn’t think much of not being ‘regular.’

She quickly discovered that if you want to lose weight what goes in must come out!health coach

Health Coaching to Lose Weight

How did we approach Shara’s weight gain problem?  She became a health coaching client. No, I don’t advise you or tell you what to do. You already know what you want to do. A good health coach is more a mentor who works with the idea of helping you find what works for you. I don’t give you a diet or workout plan.

I do help you with the plan you choose. But it’s your body, and you’ll use me to be a mentor or coach – a listening ear who has information that can help you. Now, this isn’t like a high school coach that cheered you on.

Nope if you want to lose weight, you need a coach who respects you know yourself and they help you do what you want and know works best for you.

Find out more about how you can lose weight especially if it due to diagnosed or undiagnosed hypothyroidism by contacting Debra at her office 720-515-4602

 

There’s More To It Than Taking A Pill To Lower High Cholesterol

There’s More To It Than Taking A Pill To Lower High Cholesterol

I had one of those strange new client calls today. She wanted to lower high cholesterol with supplements.  She also has type I Diabetes.

As the conversation went, it was a fantastic complimentary consult. We hit it off. She was ready to make changes in her life and work with a Health Coach. We’ll call this lady Alice.

Naturally lower high cholesterollower high cholesterol

Alice asked about supplements to help lower high cholesterol. She has a cousin who has successfully worked with me for the same health issue. While her cousin doesn’t have Diabetes I, this chronic illness is part of the whole healthcare dynamic. Autoimmune disease is something other qualified health coaches or I can help with. Her cardiovascular issue is part of the health problem too.

You learn a lot about people just on the phone. I do anyway.

The following week, she phoned me before most people are up and moving around. It was the day before her first scheduled appointment with me.

Forming a connectionhealth coach

“I haven’t done my paperwork because I don’t have a printer. I also can’t download it or anything,” Alice said. Every good relationship in health and wellness begins with some information. Paperwork is a conversation starter. It helps a health coach or practitioner create a connection with you.

“I just want you to tell me what supplement will lower high cholesterol, so I don’t think I need to tell you more about me or do paperwork.” she went on.

My reply, “Alice, I need to know what you eat. I would like to know what you ate yesterday and today if possible. It will help me help you feel better.”  I paused and heard her breathing speed up.

“Also, the information lets me know if you have other problems or what all your health symptoms are. I can’t just say take this supplement without knowing more.” I continued.

Lowering LDL is more than taking a supplement

After another pause, Alice said, “I don’t feel that’s necessary, I only want you to fix my LDL which is too high. “My cousin said you can fix that with a supplement. “

I went on to explain to Alice that this problem didn’t happen overnight and knowing more about her helps me to coach her. She didn’t buy it.lower high cholesterol

Alice explained she had a support group for diabetics and didn’t want to make any changes. My goal wasn’t to change your existing support but to add my support to her and her goals!

It was clear Alice was a professional story-teller. She likely wasn’t eating and exercising like she was reporting to her group. Now with me. I presented a threat.

She would need to let me know what she ate for 7 days after her first visit. We’d do some brainstorming around fitness. Discover what she is currently doing which in our first call she told me was a lot. Now she didn’t want to ‘admit’ to doing anything specific.

There’s More To It Than Taking A Pill To Lower High Cholesterol

Alice wasn’t ready to really feel better or lower high cholesterol. It might change any joint pain she was experiencing. It might help her diabetes. Working with a health coach meant she has to take care of herself. “I just thought I could talk with you and you’d give me a supplement to fix the problem. You know like my medical doctor does.” This sounds like I have to do something other than pop a pill. I’m not ready for that!”health coaching, Functional Medicine

How many times have people shied away from taking responsibility for their own health? Many people do. I feel for Alice.

Change is hard. She knows that the solution is more than a pill. Alice isn’t honest with herself and her support group.

From my first conversation with her she talked about how good she ate and the fitness she does. Then when it came down to sharing details is was scary. Was what she doing right or enough?  We’ll never know.

Alice likely called her doctor asking for a ‘pill’ to lower high cholesterol.

 

 

 

Photos by BigStock, Icons8 team  Pavan Trikutam on Unsplash