In the Northeast we just got a blizzard. My area got about 2 feet with snow drifts up to around three feet. It was incredible to watch the 30 knot winds and snow obscure all that was visible outside our warm little home. Hours and hours passed in a wintery state of chaos before everything came to rest and a massive blanket of snow covered everything in its path.
Sometimes the same thing happens in the mind and body. Rapid ideas swirl around each other, jumping from task to task, a feeling of unrest rises within. Then comes the thought about how much time exits to accomplish all the tasks and perhaps fear of the consequences if they are not completed. This is stress.
With stress, our bodies naturally release the hormone cortisol from the adrenals. Ironically this anti-stress hormone can also increase blood pressure, elevate blood sugar levels, and suppress the immune system. This hormone is also released as a result of systemic inflammation. The whirl of information broadens when you ask, where is this systemic inflammation coming from and when does the nice calm blanket come into play?
Let’s back track for a second. The stress in our lives often sends us to find comfort in our favorite foods. What is it for you? Fired chicken? French fries? Bacon? Pasta? Bread? A sugary desert? All of these foods contribute to our body’s systemic inflammation. Many of us know how processed sugar affects our waist lines, but it also triggers inflammation in the body as does an imbalance in essential fatty acids.
What are essential fatty acids? Omega-3 and omega-6. These are polyunsaturated fats that we must obtain from our diet because our bodies don’t naturally produce them. When we are deficient in the essentials illness prevails. Both of these are involved in the inflammatory pathway in the body. Omega 6 tends to promote inflammation, while omega-3 soothes inflammation. For optimal health, we as humans need an omega 6 to omega 3 ratio of 1:1 to 1:4. The typical western diet contains between 11-30 times what we need! Thus, even at a basic level most of us are inflamed.
This imbalance has been linked to many ailments including arthritis, hypertension, cardiovascular disease, mood and cognitive disorders, irritable bowel disorders, neurodegenerative disorders, and hormone imbalances to name a few. Think about it. A constant state of a having high omega-6 :3 ratio means chronic inflammation on a cellular level. These essential fatty acids break down into key players in the game of inflammation, regulating heart and kidney function, blood pressure, allergic response, hormone synthesis and steroid production. While our bodies naturally need omega-6 for an inflammatory response against acute trauma and infection, its continued consumption leads to a pro-inflammatory state. What are we eating that can cause this? Examples include red meats, poultry, eggs, high-sugar foods, vegetable oil and saturated fats.
So, how do we shift the balance from a storm of inflammation to a state of calm and rest within? Start consuming less omega-6’s and more omega-3’s. Omega-3’s are found in fatty and fresh water fish such as salmon, sardines, krill, and mackerel. Plant based dietary sources include flax seed oil, chia and pumpkin seeds, walnuts, hemp, and algae. Note that there is some supporting evidence that the omega-6 in black currant and primrose also have an anti-inflammatory effect.
Know that omega-3 supplements are usually found as EPA and DHA. Make sure your supplements are mercury free and high quality. If your supplements smell fishy or you burp a nasty fish taste or odor, then consider that the supplement may be of poor quality or made of rancid fish oil. Your fish oil should be tasteless and odorless. How much should you take? An average healthy adult needs between 800-1000mg a day. Higher doses may be needed to treat specific medical conditions.
Of course there are many factors that affect our body’s function and aside from dietary adjustments, returning to a state of balance and a feeling of calmness may also involve stress reducing techniques such as taking a nice warm bath, getting a massage, exercise, yoga, or meditation. I encourage you to think about what storm may lie within. What does a state of calm and rest mean to you?
I welcome your comments and questions, and if you would like to discuss your personal situation more, feel free to contact me.
In love and health,
Dr. Heidi
www.drheidiburry.com
[email protected]
References:
Comparative Guide to Nutritional Supplements, Professional edition. By Lyle MacWillam.
Northern Dimensions Publishing 2007. pp 13-18
The Core Balance Diet. By Marcelle Peck. Hay House Inc. pp.443-44, 367.
http://cholesterol.about.com/od/cholesterolloweringfoods/a/omega3foods.htm
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
http://en.wikipedia.org/wiki/Omega-3_fatty_acid
http://www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart
Sometimes the same thing happens in the mind and body. Rapid ideas swirl around each other, jumping from task to task, a feeling of unrest rises within. Then comes the thought about how much time exits to accomplish all the tasks and perhaps fear of the consequences if they are not completed. This is stress.
With stress, our bodies naturally release the hormone cortisol from the adrenals. Ironically this anti-stress hormone can also increase blood pressure, elevate blood sugar levels, and suppress the immune system. This hormone is also released as a result of systemic inflammation. The whirl of information broadens when you ask, where is this systemic inflammation coming from and when does the nice calm blanket come into play?
Let’s back track for a second. The stress in our lives often sends us to find comfort in our favorite foods. What is it for you? Fired chicken? French fries? Bacon? Pasta? Bread? A sugary desert? All of these foods contribute to our body’s systemic inflammation. Many of us know how processed sugar affects our waist lines, but it also triggers inflammation in the body as does an imbalance in essential fatty acids.
What are essential fatty acids? Omega-3 and omega-6. These are polyunsaturated fats that we must obtain from our diet because our bodies don’t naturally produce them. When we are deficient in the essentials illness prevails. Both of these are involved in the inflammatory pathway in the body. Omega 6 tends to promote inflammation, while omega-3 soothes inflammation. For optimal health, we as humans need an omega 6 to omega 3 ratio of 1:1 to 1:4. The typical western diet contains between 11-30 times what we need! Thus, even at a basic level most of us are inflamed.
This imbalance has been linked to many ailments including arthritis, hypertension, cardiovascular disease, mood and cognitive disorders, irritable bowel disorders, neurodegenerative disorders, and hormone imbalances to name a few. Think about it. A constant state of a having high omega-6 :3 ratio means chronic inflammation on a cellular level. These essential fatty acids break down into key players in the game of inflammation, regulating heart and kidney function, blood pressure, allergic response, hormone synthesis and steroid production. While our bodies naturally need omega-6 for an inflammatory response against acute trauma and infection, its continued consumption leads to a pro-inflammatory state. What are we eating that can cause this? Examples include red meats, poultry, eggs, high-sugar foods, vegetable oil and saturated fats.
So, how do we shift the balance from a storm of inflammation to a state of calm and rest within? Start consuming less omega-6’s and more omega-3’s. Omega-3’s are found in fatty and fresh water fish such as salmon, sardines, krill, and mackerel. Plant based dietary sources include flax seed oil, chia and pumpkin seeds, walnuts, hemp, and algae. Note that there is some supporting evidence that the omega-6 in black currant and primrose also have an anti-inflammatory effect.
Know that omega-3 supplements are usually found as EPA and DHA. Make sure your supplements are mercury free and high quality. If your supplements smell fishy or you burp a nasty fish taste or odor, then consider that the supplement may be of poor quality or made of rancid fish oil. Your fish oil should be tasteless and odorless. How much should you take? An average healthy adult needs between 800-1000mg a day. Higher doses may be needed to treat specific medical conditions.
Of course there are many factors that affect our body’s function and aside from dietary adjustments, returning to a state of balance and a feeling of calmness may also involve stress reducing techniques such as taking a nice warm bath, getting a massage, exercise, yoga, or meditation. I encourage you to think about what storm may lie within. What does a state of calm and rest mean to you?
I welcome your comments and questions, and if you would like to discuss your personal situation more, feel free to contact me.
In love and health,
Dr. Heidi
www.drheidiburry.com
[email protected]
References:
Comparative Guide to Nutritional Supplements, Professional edition. By Lyle MacWillam.
Northern Dimensions Publishing 2007. pp 13-18
The Core Balance Diet. By Marcelle Peck. Hay House Inc. pp.443-44, 367.
http://cholesterol.about.com/od/cholesterolloweringfoods/a/omega3foods.htm
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
http://en.wikipedia.org/wiki/Omega-3_fatty_acid
http://www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart