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Posts tagged ‘Omega-3’

沙發馬鈴薯族追連續劇 小心老得快

一心多用會為身體徒增壓力,而許多研究都顯示,壓力會讓身體產生自由基,,會破壞細胞,加速老化。一心多用會為身體徒增壓力,而許多研究都顯示,壓力會讓身體產生自由基,,會破壞細胞,加速老化。

 

你是沙發馬鈴薯族,連續劇追完一檔又一檔?你習慣側睡或趴睡時,把臉埋進枕頭裡?美國健康資訊網站整理出多項不良的生活習慣,容易加速老化,使皮膚顯得蠟黃無光,外表姿勢彎腰駝背,長期下來,小心明明孩子還小,卻被誤認已經當阿公!

美國健康資訊網站《Health.com》整理出多項可能加速老化的壞習慣,包括愛當沙發馬鈴薯族,久坐不動;此外,固定睡眠姿勢、不良的坐姿,以及食物裡缺少優質脂肪,也會對身體造成負面影響,以及一心多用,為身體徒增壓力,都會讓人看起來老扣扣。

愛看馬拉松電視:

《英國運動醫學雜誌》(British Journal of Sports Medicine)引述一份研究了1萬1千名受試者的報告指出,25歲以上的成人每看1個小時的電視,就會減少22分鐘的壽命,每天平均花6小時看電視的人,也比不看電視的人少活5年。雷蒙卡夏里醫師表示,這其實是因為看電視時久坐不動造成的,而且連續坐著30分鐘後,身體開始儲存糖份到細胞裡,也更容易變胖。建議愛看電視的人,至少每坐30分鐘就要起來動一動。

睡覺把臉埋進枕頭裡:

側睡或趴睡時把臉埋進枕頭裡,容易產生皺紋並且加速老化。臉部整形醫師詹姆士馬洛塔(James C. Marotta)指出,長久下來,臉部的結締組織與膠原蛋白會越來越脆弱,支撐力也受影響;所以如果天天朝向同一邊睡,你的臉部皮膚就會變得不光滑,也失去彈性。建議可以試著仰睡,或是換一個緞面的枕頭來保護肌膚。

研究顯示,愛看電視的人,久坐不動會減少壽命,醫師也表示,久坐時身體會儲存糖份到細胞裡,讓你容易變胖。

研究顯示,愛看電視的人,久坐不動會減少壽命,醫師也表示,久坐時身體會儲存糖份到細胞裡,讓你容易變胖。

坐姿不正確導致駝背:

脊椎矯正外科醫師傑洛米史密斯警告,若坐在電腦前工作時不好好坐正,你的脊椎不僅會變形,長期下來,還會形成駝背姿勢,對身體有害。脊椎有個正常的彎曲幅度,可以支撐我們的身體。姿勢不良或長期駝背會使脊椎偏離中軸,造成肌肉、椎間盤和骨頭壓力過大,可能引起疼痛、疲勞、脊椎退化或永久性的變形等。時常檢查自己的姿勢是否正確,確認坐著時耳朵、肩膀與臀部形成一直線。

飲食完全排除脂肪:

紐約營養師暨運動物理師法蘭西柯亨提醒,有些脂肪可以幫助你維持青春的感覺與外觀,例如對心臟很好的Omega-3不飽和脂肪酸,含有此營養素的食物包括富含脂肪的魚,如鮭魚、鯖魚等,以及某些堅果類,如核桃與亞麻籽等。Omega-3不飽和脂肪酸可以幫助肌膚維持豐腴、柔軟,幫助預防皺紋等,而且又可以促進心臟與大腦健康。

一次處理多項任務:

美國加州橙縣聖若瑟醫院醫務長雷蒙卡夏里醫師(Raymond Casciari)指出,很多人以為可以一次處理多項任務的能力是個優點,但是其實一心多用什麼也無法完成,只是徒增壓力罷了。許多研究都顯示,長期處在巨大壓力下,會產生自由基,一種不穩定的分子,會破壞細胞,加速老化。醫師建議,與其忙得一團亂卻一事無成,不如一次專心做一件事就好。

via 沙發馬鈴薯族追連續劇 小心老得快 | 20140805 | 華人健康網.

每天1公克Omega3 保心血管

Omega-3的來源除了魚類之外,日常也可從含有Omega-3的奶粉中取得。

Omega-3的來源除了魚類之外,日常也可從含有Omega-3的奶粉中取得。

 

近來氣溫忽高忽低,對於許多患有心血管疾病的人來說,卻隱藏致命風險。一般人以為冬天才是心血管疾病猝死的高危險季節,但是,醫師表示,其實春天清晨突如其來的低溫,對早起運動的民眾來說,也很容易成為致命危機。根據美國研究發現,每天攝取1公克Omega-3,有助預防心血管疾病。

因為血管疾病導致猝死遺憾的名人包括職棒教頭徐生明、藝人馬兆駿、茂伯、戎祥等,都因此而英年早逝,令人不勝唏噓。書田診所家醫科康宏銘醫師指出,由於國人飲食西化,加上沒有規律運動習慣,以及有家族史等因素影響,容易發生心血管疾病,其中「高血脂」是導致冠心病發生最重要的危險因子,因此積極控制血脂,才能有效降低心血管疾病及併發症。

研究:Omega-3對心血管健康有助益

高居國人十大死因第二位,根據統計,50歲以上熟齡族罹患高血脂比例達27%,也就是平均每4人就有1人血脂過高,成為心血管疾病的高風險群。預防高血脂可以從飲食習慣改變著手,美國心臟學會刊登來自《循環期刊》(Circulation)的研究報告顯示,Omega-3對心血管健康有所助益,研究更指出,每天攝取1公克Omega-3,有助預防心血管疾病,更可降低45%猝死率。

保護心血管從平常的預防、保健做起,飲食方面除了少油、少鹽、避免攝取反式脂肪及飽和脂肪酸之外,也可透過Omega-3不飽和脂肪酸的攝取來保護心血管的健康。Omega-3可以減少低密度膽固醇被氧化後可能發生血管栓塞的現象,且可將體內三酸甘油酯運送至肝臟,與膽汁結合後隨糞便排出。營養師陳湘穎建議,Omega-3的來源除了魚類之外,日常也可從含有Omega-3和葡萄糖胺的奶粉,或營養品當中,定時定量補充,達到預防心血管疾病和強健骨骼的雙重效果。

避免高血脂日常保健飲食很重要,可以多攝取蔬果。

避免高血脂日常保健飲食很重要,可以多攝取蔬果。

 

避免高血脂日常保健

1.控制脂肪攝取量:少吃油炸、油煎、油酥的食物。

2.維持理想體重:體重過重是造成心臟血營疾病之危險因子,若肥胖又有高脂血症,則極易導致動脈粥狀硬化。

3.注意烹調方式:宜多採用清蒸、水煮、涼拌、烤、燒、燉、滷等方式。

4.養成良好生活習慣:例如戒菸、維持固定運動,以及注意壓力調適。

5.按時服用藥物:依據醫生指示按時服用藥物。

心血管疾病非老年人的專利

心血管疾病不再只是老年人的專利,臨床上出現17或18歲的青少年的血管相當於80歲的老化程度等案例屢見不鮮。現代許多上班族因為工作壓力大、長期情緒緊張或抑鬱、大吃大喝又無法定時規律的運動,再加上抽菸、喝酒、熬夜等不良生活習慣,更容易增加罹患心血管疾病的機會。

藉由控制這些外在環境所對健康造成的影響,養成良好的生活習慣,時常保持好心情,避免緊張、焦慮和憂鬱等負面情緒對血管的損害,也可以減少罹患心血管疾病的機會。此外早期偵測心血管疾病也很重要。

via 每天1公克Omega3 保心血管 | 20140516 | 華人健康網.

深海魚omega-3 降乳癌風險

鮭魚、鮪魚等富含omega-3不飽和脂肪酸的魚類,經研究分析對於降低女性乳癌風險也有幫助。(圖片/取材自美國《生活科學》新聞網)

鮭魚、鮪魚等富含omega-3不飽和脂肪酸的魚類,經研究分析對於降低女性乳癌風險也有幫助。(圖片/取材自美國《生活科學》新聞網)

 

鮭魚、鮪魚等深海魚都含有豐富的DHA及omega-3不飽和脂肪酸,是幫助降低血液黏稠度並預防心血管疾病的重要營養物質,除此之外,近來中國一項國際性研究報告更發現,攝取魚類中的omega-3脂肪酸量平均每增加0.1克,罹患乳癌的機率就可下降約5%,整體而言能降低約14%的乳癌風險。

美國《生活科學》新聞網站引述「英國醫學期刊」(British Medical Journal)關於omega-3不飽和脂肪酸與乳癌之間的關聯性,研究人員分析來自26份共包含90萬女性(其中有2萬名為乳癌患者)的研究資料,結果得出,omega-3與女性罹患乳癌機率有相關性,平均每多攝取0.1克(gram)的omega-3,乳癌機率就可以降低約5%,平均來講有攝取足夠omega-3的人,乳癌機率比不吃深海魚、未攝取到omega-3的人降低了14%。

除此之外,omega-3來源也會對身體有不一樣的影響,從植物中攝取的omega-3就較沒有明顯降低乳癌機率,主要還是飲食中魚類攝取量較多者,才會顯示出乳癌機率較低的情形。

omega-3包括EPA、DHA、ALA3種人體必須脂肪酸,其中DHA更是對眼睛、腦部發育及神經系統的運作有關鍵幫助的營養素,不過由於僅有深海魚類中的omrga-3脂肪酸有助人體健康,因此在挑選魚類上就要更加注意,許多深海魚會受到汞或其他重金屬汙染,可選擇像鮭魚等已知汞含量較少、又有豐富不飽和脂肪酸的魚肉。

omega-3好處

  • 降血壓、三酸甘油脂濃度
  • 預防心臟病、改善心律不整情況
  • 改善骨質密度、防骨質疏鬆
  • 減緩類風濕性關節炎、抗發炎
  • 孕期照護、促進胎兒腦部發育

via 深海魚omega-3 降乳癌風險 | 20130701 | 華人健康網.

Omega-3 consumption linked to better sleep

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Omega-3s have been shown to help improve sleep for some children. — AFP

An early study shows that eating food rich in omega-3 helps to improve sleep in children.

 

A new pilot study from the University of Oxford indicates increasing children’s intake of omega-3 fatty acids may improve their sleep.

The study is said to be the first to analyse the potential link between sleep and fatty acid status in healthy children. Findings will be published in the Journal Of Sleep Research.

Researchers provided 362 children from 74 Oxford primary schools with daily 600mg supplements of algal sources or a placebo over a 16-week period to determine if sleep would improve. Participants were between seven and nine years old. The children weren’t selected based on sleep issues, although all had problems with reading.

Previous research has shown an increase in omega-3 consumption can improve children’s ability to concentrate, read and spell in addition to lowering disruptive behaviour.

At the beginning of the study, parents filled out a questionnaire, with results revealing that four in ten of the children dealt with regular sleep disturbances. The researchers fitted the 43 children rated as poor sleepers with wrist sensors that monitored movements in bed over five nights.

The study found children who took the daily omega-3 supplements enjoyed 58 minutes more sleep and seven fewer awakenings per night than those who took the placebo. Higher blood levels of the long-chain omega-3 DHA was linked to improved sleep, including “less bedtime resistance, parasomnias and total sleep disturbance”.

“Various substances made within the body from omega-3 and omega-6 fatty acids have long been known to play key roles in the regulation of sleep,” said lead study author Professor Paul Montgomery of Oxford University. “For example, lower ratios of DHA have been linked with lower levels of melatonin, and that would fit with our finding that sleep problems are greater in children with lower levels of DHA in their blood.”

While further research is needed given the relatively small number of participants, researchers say that if the study results are confirmed implications will be “profound” for children struggling with behavioral and learning issues.

Omega-3s are associated with a number of other health benefits, including their ability to lower blood pressure. A study announced last week and published in theAmerican Journal Of Hypertension found omega-3 fatty acids EPA and DHA are as effective, if not more so, in lowering blood pressure than commonly recommended lifestyle changes, such as exercising more, consuming less sodium and drinking less alcohol. — AFP Relaxnews

via Omega-3 consumption linked to better sleep – Health | The Star Online.

用腦過度!醬燒鮪魚排幫大腦加分

鮭魚和鮪魚都是屬於富含Omega-3的深海魚類,多攝取有助於提升腦力,預防老化。

鮭魚和鮪魚都是屬於富含Omega-3的深海魚類,多攝取有助於提升腦力,預防老化。

 

 上班族用腦過度、老年人健忘,常有腦功能退化的情況發生,普遍認為多吃富含Omega-3脂肪酸的深海魚魚類可活化腦力,變得更聰明,但許多魚類也含有可讓腦袋活性化的Omega-6脂肪酸,偏偏兩者存有平衡的問題,營養師認為,依照國人整體的飲食習慣,建議吃魚時優先選擇深海魚,如鮪魚或鮭魚等。

大腦2大必需脂肪酸 失去平衡恐傷身

Omega-3脂肪酸和Omega-6脂肪酸都是構成大腦組織的「必需脂肪酸」,一比一的等量攝取原則有助於活化腦力,維持大腦清晰運動。不過,現代人飲食多偏好雞豬牛等禽肉性食物,或常吃用大豆油、芝麻油、玉米油製成的加工食品,易導致人體內Omega-6脂肪酸大幅增加,甚至超過Omega-3脂肪酸的20至30倍,攝取量不平衡的情況下,破壞均衡飲食的護腦原則,還可能導致心血管疾病或自體免疫性疾病。

大千醫院營養室營養師黃珮茹表示,Omega-6對人體有保護細胞、調節代謝、促進免疫系統等功能,也是大腦營養所需,但Omega-6經人體消化代謝後會產生發炎物質,過量攝取會使身體長期處於發炎狀態,危害健康,而Omega-3卻能抑制這樣的發炎反應,因此基於現代人的整體飲食習慣,建議國人多攝取Omega-3食物,特別是含量豐富的深海魚類。

多吃Omega-3深海魚 補腦強身好處多

黃珮茹營養師表示,Omega-3脂肪酸不但可降低發炎反應,平衡免疫調節,減緩過敏情形;可幫助調整血脂肪,降低三酸甘油脂及低密度脂肪酸,預防慢性疾病;也有研究發現可增加大腦皮質血液的灌注,可能對阿茲海默症的延緩有幫助,是很好的護腦營養素。而Omega-3脂肪酸含量較高的食物以深海魚為主,例如金槍魚、鮭魚、鮪魚、鯖魚、沙丁魚、三紋魚等。

多攝取深海魚中補充Omega-3,可平衡體內的Omega-6,抑制發炎。

多攝取深海魚中補充Omega-3,可平衡體內的Omega-6,抑制發炎。

 

此外,魚類所含脂肪相較於紅肉低,且魚類的肉質也較紅肉或雞肉軟嫩,較易學童或銀髮族咀嚼及吞嚥,是良好的蛋白質來源,但也須注意魚類的來源及新鮮度,避免不新鮮而造成過敏。

深海魚健康吃 熟食更勝生魚片

黃珮茹營養師表示,魚類生吃或熟食的營養價值差不多,但魚類容易腐敗或受病菌污染,建議熟食比較安全;若怕腥味,簡單地加點薑、青蔥、味增等放入鍋內清蒸、煮湯,都可以品嚐到魚肉的鮮甜,也能達到去腥的效果。

相較於個體較小的養殖魚,大型的深海魚常有遭重金屬污染的疑慮,讓民眾裹足不前,營養師建議,吃魚護腦也要避免長期選擇單一魚種或單一漁場的魚,應選擇各式魚類,增加變化,可降低重金屬的攝取風險。

【護腦食譜:醬燒鮪魚排】

  • 材料:鮪魚排、洋蔥、青蔥、黃甜椒、紅甜椒、蒜。

  • 調味料:醬油、鹽、冰糖、米酒、味霖、黑胡椒粒。

  • 做法:

    1. 將全部材料洗淨。鮪魚切成小排狀,洋蔥、黃甜椒、紅甜椒切成絲,蒜切成末,青蔥切成段,備用。

    2. 將鮪魚排用醬油、味霖、黑胡椒粒醃製半個小時,備用。

    3. 熱鍋,加入1匙的沙拉油,將洋蔥絲、黃甜椒絲和紅甜椒絲炒軟後先盛盤鋪底。

    4. 用小火將鮪魚排煎至金黃色,加入蒜末、醬油、米酒、鹽、冰糖和少許的水,煮滾後,再放入蔥段拌炒即可。

via 用腦過度!醬燒鮪魚排幫大腦加分 | 20140215 | 華人健康網.

Eating oily fish ‘halves rheumatoid arthritis risk’

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Mackerel is a fatty fish that is rich in omega-3

Oily fish

  • Includes herring, mackerel, pilchard, salmon, sardine, trout and fresh tuna
  • Rich in long-chain omega-3 fatty acids and vitamin D
  • Some white fish and shellfish also contain omega-3 but not as much as oily fish
  • A healthy diet should include at least two portions of fish a week, including one of oily fish
  • A portion of oily fish is around 140g when cooked
  • Pregnant women and those who want to conceive in the future should eat no more than two portions of oily fish a week because it can contain low levels of pollutants that can build up in the body

Source: NHS Choices

Eating at least one portion of oily fish, such as salmon or mackerel, a week can halve the risk of developing rheumatoid arthritis, experts believe.

The findings come from a study of more than 32,000 Swedish women and they offer another reason to follow the established dietary advice of regularly consuming fish for good health.

A fishy diet is beneficial because it is rich in omega-3, say researchers.

Omega-3 is said to protect both the heart and the brain.

It appears to be a good anti-inflammatory agent, which would explain how it might combat arthritis, say researchers in the journal Annals of the Rheumatic Diseases.

In the study, which spanned a decade, women who consistently ate any type of fish at least once a week cut their risk of developing rheumatoid arthritis by nearly a third.

And those who ate at least one portion of oily fish or four servings of other fish each week halved their risk.

‘Substantial changes in diets’

The study did not look at fish oil supplements, but experts say these may also be beneficial.

Prof Alan Silman, medical director of Arthritis Research UK, said: “We’ve known for some time that there is good evidence that, in people with active arthritis, taking fish oils can reduce the level of inflammation.”

He said the study suggests that taking high levels of fish oils can prevent inflammation from starting in the joint. “One of the challenges is that this can mean quite substantial changes in people’s diets.”

Rheumatoid arthritis affects more than 580,000 people in England and Wales. As the disease progresses, the immune system attacks the joints, making them stiff, swollen and painful.

via BBC News – Eating oily fish ‘halves rheumatoid arthritis risk’.

Antioxidant-rich diet offers most benefits to breast cancer survivors

Antioxidants that protect against or repair cell damage are found in colorful fruits and vegetables such as broccoli and red peppers (Jupiter Images)
By Barbara Sadick
Chicago Tribune
POSTED:   10/09/2012 12:01:00 AM MDT

Cheryl McGee has battled breast cancer. Twice. She’s undergone surgery, chemotherapy, radiation and treatments for infection, but dietary management was never part of her treatment protocol.

“I don’t know why nobody ever told me to go to a nutritionist or how important diet is to recurrence,” McGee said. “A nurse once told me in passing to try to stay away from too much sugar,” but that was it.

On her own initiative, she started to eat a healthier diet, loading up on fresh fruits and vegetables. “I’m feeling better than I have in a long time.”

Scientists continue to learn more about the effects dietary changes can have on people with breast cancer, and this year, for the first time, the American Cancer Society is confident enough in the research to issue guidelines encouraging more attention to exercise and diet to help maximize health and reduce breast cancer recurrence.

Past studies have indicated that overweight and obese women have a higher risk of recurrence from breast cancer than women who are slimmer. That’s because carrying around so much extra weight can compromise the immune system, leading to chronic inflammation. This increases levels of estrogen that contribute to cancer formation, said Joseph Sparano, associate chairman of the Department of Oncology at Montefiore Medical Center in New York.

Sparano and Jennifer Ligibel, a medical oncologist at Dana-Farber Cancer Institute in Boston, have recently conducted trials showing that the relationship between obesity and increased risk of breast cancer recurrence and death is true for patients treated with the most current chemotherapy regimens.

With this in mind, breast cancer survivors can be proactive with their weight and diet. “When women are diagnosed with breast cancer and are scared, they usually will do anything, such as change diet, to prevent another ‘bullet,’ ” said Lillie Shockney, administrative director of Johns Hopkins Breast Center and its Cancer Survivorship Programs. “But the problem is sustaining the changes, which usually last about six months and then wane as the fear subsides.”

Shockney said people are more likely to stick with dietary changes if they make them a little at a time. Looking at labels to determine nutritional content and becoming more informed about what you’re eating is a good start.

What to eat: The American Cancer Society advises survivors to reach a healthy body weight, to exercise and to limit high-calorie foods.

Portion control can help you reach those goals, but what foods, specifically, should you be shunning or embracing?

Doctors and nutritionists versed in the latest research recommend a plant-based diet rich in natural compounds known as phytochemicals, said Amanda Bontempo, oncology dietitian at Montefiore-Einstein Center for Cancer Care.

Phytochemicals have health-promoting properties that work together with vitamins and nutrients to prevent, halt and lessen diseases. They act as antioxidants to protect against or repair damage to cells and are found mostly in colorful fruits and vegetables but also often found in beans, grains, onions, garlic and corn.

Breast cancer survivors “should eat a variety of antioxidant-rich foods every day,” Bontempo said. Her dietary advice follows:

Less of: Red meat, processed meat, trans fats, saturated fats, refined carbohydrates, refined sugars and other “white” foods. The American Cancer Society warns that alcohol could increase the risk of estrogen-receptor-positive breast cancer recurrence and recommends no more than one drink a day. Soda should also be avoided because it interferes with calcium absorption and has absolutely no nutritional value.

More of: Whole foods such as fruits and vegetables, whole grains, nuts, seeds, legumes, olive oil and lean protein such as fish, poultry and beans. Include semolina pasta, whole-grain breads and whole grains themselves like bulgur, barley and quinoa, but do keep portion size in mind. Turmeric, ginger and other healthy herbs and spices contain potent antioxidant and anti-inflammatory properties that may inhibit tumor cell growth and suppress enzymes that activate carcinogens.

Cruciferous vegetables such as broccoli, cauliflower, kale, cabbage and Brussels sprouts, also rich in phytochemicals, help fight breast cancer by converting a cancer-promoting estrogen into a more protective hormone. They’re also a good source of vitamin C and soluble fiber, which helps control weight by slowing down digestion and making you feel full.

Omega 3, the fatty acid found in flaxseed and oily fish such as sardines, salmon, tuna, mackerel and herring, may benefit the immune system by reducing inflammation and the risk of metastatic cancer.

Allium vegetables that include garlic and onion are known to be protective and can be added to almost any dish. Tomatoes, berries, whole grains, apples, legumes and green peas are also rich in anti-cancerous properties.

White and green teas are recommended because they contain antioxidants that may stave off breast-cancer recurrence.

Whole soy, which mimics estrogen, can be eaten in moderation, Bontempo said, but processed soy is high in estrogen and should be avoided. For those being treated with tamoxifen, any soy can interfere with therapy, so consult with your doctor.

Vitamin D can directly or indirectly control carcinogenic genes in the body, studies show. Sun-dried tomatoes, shiitake mushrooms, egg yolk, fortified cow’s milk, fortified soy milk and other foods contain high levels of vitamin D.

“Supplements and sunlight are also sources of vitamin D,” said Bontempo, “but every breast-cancer survivor should consult a physician before taking any supplement, because supplements are not FDA regulated and could contain harmful chemicals.” Vitamin D, required for optimal calcium absorption, can also be found in spinach and white beans.

Water should be a survivor’s go-to drink. It flushes toxins out of vital organs and carries nutrients to cells.

Read more:Antioxidant-rich diet offers most benefits to breast cancer survivors – The Denver Posthttp://www.denverpost.com/lifestyles/ci_21726918/antioxidant-rich-diet-offers-most-benefits-breast-cancer#ixzz290CyySNA
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