If you made New Year’s resolutions for your health, there’s a good chance “eat better” is on the list, including adding more omega-3s to your diet. These fatty acids have a whopping 17 health benefits, such as fighting heart disease and Alzheimer’s — that’s probably why doctors often recommend them. Omega-3s have a ton of functions. For example, they create a phospholipid layer of cell membranes to help give cells structure. There are a lot of these fatty acids in your brain and eyes, and they are critical for the cognitive development of babies, as well. Omega-3s can also improve your heart health by reducing the amount of inflammation you experience. Other Ways to Get Your Omega-3s Don’t Like Fish?
Here are some substitutions to consider.
1. You can add chia seeds, hemp seeds, flaxseeds, and walnuts to your meals to get the needed nutrients. They are great additions to granola, oatmeal, salads, smoothies, or when mixed with milk or yogurt. You can even put them on toast with peanut butter. 2. Edamame and kidney beans are also good substitutions. Boil or steam edamame and put them in your salads or side dishes. Kidney beans are a popular side dish as well and can be used in curries, stews, or rice. 3. If you’re looking for new cooking oil, soybean oil can replace vegetable or olive oil. You can also use it as a salad dressing. 4. Eating mixed greens such as kale and spinach is beneficial as well. These greens can be sauteed with soybean oil for even more benefits. 5. If you need more of an omega-3 boost or are experiencing high levels of inflammation, there are supplements you can explore like krill oil, cod liver oil, fish oil, and algae oil .
Just as omega-3s are important for the
beginning of life, they’re equally important to help you maintain good health throughout your life as well. The most popular source of omega-3s is fish; so what if you don’t like the taste of seafood or have an allergy?
QUALITY SLEEP PROMOTES HEALTHY AGING The Importance of a Good Night’s Rest
Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complications, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue.
dairy foods contain tryptophan, which is a sleep-promoting chemical.
Eliminate unhealthy substances. Limit your caffeine and sugar intake —
especially before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keep the same schedule for sleeping. You will notice increased alertness during waking hours as well as an enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep — right on schedule, too.
As you age, ensure you get enough sleep during the night with these three habits.
Build an active daily routine. Exercise and movement is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels to help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like lean meats and nuts can improve sleep quality, and
2
| www.VisitingAngels.com/CentralCoast
Made with FlippingBook Ebook Creator