This November at Remember When Homecare, we want to focus on healthy eating. Your food choices affect every aspect of your life, from your physical and mental health, to your overall wellbeing. Choosing the right foods can make a huge difference in our lives such as boosting our energy levels and immune systems, clear our brain fog, improve our moods, and for some of us even make us feel youthful again.
To put it simply, good nutrition is imperative to our overall physical health and wellness. According to reports by World Health Organization (WHO), a majority of the diseases that older people suffer are as a result of lack of proper diet.
This month we will be posting a number of blogs focusing on certain foods that we should all be eating a little more of. We'll talk about their effects on the body, and we will be providing some easy recipes that our caregivers use when meal prepping during their homecare visits, that you can try with your loved ones at home.
Omega-3 Fatty Acids
By making the right food choices we can lessen our chances of getting certain physical ailments. Studies have shown that by increasing your intake of foods that contain omega-3 fatty acids you can improve your health in a number of ways. Here we will discuss three key benefits to adding omega-3 fatty acids to your diet.
1. Improves Brain Health
Omega-3's have a very positive effect on our brain function particularly our memory and motor skills. Studies have shown that regular intake of omega-3 fatty acids slows cognitive decline in elderly individuals. They also have been shown to have a positive effect on memory, regulating normal brain function, and lessening depression and anxiety in those who take it regularly
2. Reduces Inflammation.
There is an established connection between inflammation and an increased risk of developing chronic disease. Chronic inflammation is the root cause of the process of the onset of chronic disease but, if interfered with by an anti-inflammatory such as omega-3, one can reverse this pathology. Inflammation is measured by the C-reactive protein through a simple blood test. Additional factors that can cause chronic inflammation include oxidative stress, pollution, smoking, processed food, sugar, and refined carbohydrates.
3. Improves Cardio- Vascular function
Omega-3 fatty acids may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.Omega-3 fatty acids may benefit heart health by:
● Decreasing triglycerides
● Lowering blood pressure slightly
● Reducing blood clotting
● Decreasing your risk of strokes and heart failure risk
● Reducing irregular heartbeats
Best foods to eat to get Omega 3s
Good omega-3-rich fish options include:
● Salmon
● Sardine
● Atlantic mackerel
● Cod
● Herring
● Lake trout
● Canned, light tuna
Non-Fish Food Items:
● Flaxseed and flaxseed oil
● Walnuts
● Canola oil
● Soybeans and soybean oil
● Chia seeds
● Green leafy vegetables
● Cereals, pasta, dairy and other food products fortified with omega-3 fatty acids
Recipes:
Sheet Pan Salmon with Sweet Potato's and Broccoli
20 Minute Creamy Tomato Salmon Skillet:
Omega-3 Rich Cookies:
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