Omega-3 fatty acids may improve children's sleep patterns: study

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

The study from the University of Oxford is said to be the first to analyze 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 either daily 600-milligram supplements of algal sources or a placebo over a 16-week period to determine if sleep would improve.

Participants were between 7 and 9 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 were 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 this week and published in the American 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.

Read more at kidtas.com

6 Little-Known Signs You Might Be Vitamin D Deficient (#5 Will Surprise You)

t’s an exceptionally cold winter in the Northern Hemisphere, so with sunlight at a premium, it’s a good time to stop and think if you’re getting enough Vitamin D.

There is no doubt that Vitamin D is crucial for bone health – it doubles as a hormone, and regulates calcium and phosphorous in the bone remodeling process.

It’s a crucial component in preventing fracture, and not surprisingly, a recent study has shown that half of older adults who have sustained a hip fracture had low serum Vitamin D levels.1

Vitamin D is also involved in many other important body processes, including reduction of inflammation, cell growth, and immune and neuromuscular function.

Now let’s take a look at six little-known signs that could mean you are Vitamin D deficient.

1. Chronic Pain And Muscle Weakness

This may sound quite drastic, but it can actually be very subtle, especially in the beginning. With Vitamin D levels registering extremely low among those with chronic pain and fatigue, and symptoms being relieved when Vitamin D is given, doctors are beginning to take notice.

Since Vitamin D is a hormone as well, receptors for it are located all over the body, including the muscles and brain.

Actually, muscle weakness as a result of Vitamin D deficiency makes perfect sense. You see, Vitamin D enters muscle cells when it is metabolized, enhancing muscle contraction, which is vital for, among other things, preventing falls and engaging in bone-building exercise.

So nonspecific pain and weakness may in fact be your body’s cry for more of this important vitamin.

2. Magnesium Deficiency

Magnesium deficiency is, unfortunately, fairly common. It is not so much a symptom of Vitamin D deficiency insomuch as the two affect each other. As Vitamin D is being metabolized in the body, magnesium regulates enzymatic activity that affects Vitamin D uptake.

So if you are not getting enough magnesium, your Vitamin D levels will also suffer.

3. Impaired/Low Immunity

Do you find yourself catching “every cold that comes along”? It might be lack of Vitamin D.

As I mentioned earlier, Vitamin D receptors are found all over the body, including the immune cells. A 2006 study confirms the theory that Vitamin D deficiency is part of the seasonal nature of flu outbreaks – less sunlight means less Vitamin D, which leads to lower immunity and more flu. ²

The research suggests that Vitamin D may be most effective as a flu preventative. A 2010 Japanese study found that flu incidence did indeed decrease when schoolchildren were given Vitamin D3 supplements through the winter.

The study concludes that:

“Vitamin D(3) supplementation during the winter may reduce the incidence of influenza A, especially in specific subgroups of schoolchildren.” ³

A 2012 study found low levels of Vitamin D in those with autoimmune disease, and noted in their conclusion that:

“Cells of the immune system are capable of synthesizing and responding to vitamin D.” ⁴

In addition to Vitamin D supplementation, regular exercise also boosts immune function. Wintertime tends to promote a more indoor, sedentary lifestyle that is low in Vitamin D, so it makes sense to add exercise in with your immune-boosting efforts this winter.

4. High Blood Pressure

High blood pressure may indicate that your Vitamin D levels are low.

Through a complex enzymatic process, your body forms a peptide that is able to increase blood pressure via artery constriction and retaining water and sodium. Vitamin D suppresses this enzymatic process so it does not activate inappropriately, thereby causing high blood pressure.

A meta-analiysis from 2011 clearly showed an inverse relationship between Vitamin D levels in the blood and hypertension.5 In other words, the lower the Vitamin D, the higher the blood pressure.

5. Feeling Sad

Sadness and depression can become worse in the winter, and low levels of sunlight (and subsequently low Vitamin D levels) play a significant role in this cycle.

A study analyzed the effects of Vitamin D3 supplementation on participants during the winter months, and the researchers concluded that:

“…vitamin D3 significantly enhanced positive affect and there was some evidence of a reduction in negative affect.” ⁶

Interestingly, when Vitamin D3 supplements were compared to anti-depressants in a 2014 study, the positive effect of Vitamin D3 on mood was comparable to the effects of the anti-depressants. ⁷

6. Being 50 Or Older Affects Your Vitamin D Metabolism

As we age, liver and kidney function tend to decline if not given special attention. The conversion of sunlight to Vitamin D involves both the kidneys and the liver, which are vital for synthesizing Vitamin absorbed in the skin into bioavailable, metabolically active Vitamin D3.

So if your liver and kidneys are not functioning well, your Vitamin D levels (and your bone health) will be compromised.

How Much Vitamin D Is Enough?

When determining the optimal amount of Vitamin D and when sunlight is not an option, the dosage should be 2000 IU daily of oral Vitamin D3.

In previous posts, I recommended starting Vitamin D supplementation with the lowest possible dose based on the “Adequate Intake” guideline of 600 IU, and then increasing your intake as needed based on serum tests. Serum concentration of 25(OH)D is the best indicator of vitamin D levels, since it reflects the vitamin D produced from the sun and from supplements and food.

Blood levels between 40 and 70 ng/mL are associated with decreased risk of disease and healthier immunity, so those are the levels you should aim to get. However, given the importance of Vitamin D on so many body systems, 2000 IU is the ideal daily D3 dosage, especially in cold and dark winters.

A note on sunlight – you can’t overdose on Vitamin D if you get it from sun, so if there is any possible way to get your skin exposed to sunlight during the winter months, I highly recommend that you do. It’s simply the best way to get the Vitamin D you need. But if not, oral doses of Vitamin D3 (cholecalciferol) are a more bioavailable form than straight Vitamin D.

When It Comes To Supplements, The Save Our Bones Program Leaves No Stone Unturned

Chapter 10 of the Save Our Bones Program goes into detail about the function (both for bone health and general health) and recommended dosage of each Foundation Supplement, from B-complex vitamins to zinc.

You see, your bones need specific nutrients to reverse bone loss and for optimal health, so the Program leaves no stone unturned when it comes to key supplements and how much is needed of each.

Everything in the Save Our Bones Program is backed by dozens of scientific studies, and the research continues to confirm the accuracy of its approach. You can rest assured that when you follow the Program, you are following scientific, factual, cutting-edge information that has been proven to rejuvenate bones.

And the best part is, no expensive drugs (with dangerous side effects) are necessary! The Save Our Bones Program is nutrition-based.

5 Healthy Habits for Kids to Prevent Cold and Flu

While it’s not possible to shield your kids completely from catching a cold or the flu, especially if they attend daycare or school, you can teach them healthy habits to boost their immune systems and decrease their chances of picking up an infection. Teach your children these important healthy habits for kids to prevent colds and flu (and protect others when they themselves are sick):

1. Get them into the hand washing habit. Almost 22 million school days are missed due to the common cold alone, according to the Centers for Disease Control and Prevention.

Studies have shown that hand washing can reduce absenteeism from infectious illness among school-aged kids.

Hand washing is one of the most effective ways of preventing the spread of common schoolkid illnesses such as cold, flu, pinkeye, and more. Since children spend so much time together in close quarters during the school year, it’s a good idea to make sure hand washing becomes something they do automatically, as a matter of habit. Teach your child to wash his hands often, especially before eating, after blowing his nose, and after using the bathroom.

2. Teach them how to wash their hands properly. Getting your child to go to the sink won’t matter if she merely splashes her hands in the water for a second and calls it done. She should wash properly for at least 30 seconds with soap and water. Simple soap will do – you don’t need antibacterial products (in fact, studies have shown that antibacterial soaps are not any more effective at killing germs than regular soap, and health experts have expressed concern that increasing use of antibacterial products may in fact be giving rise to antibiotic-resistant bacteria).

3. Show them how to cough and sneeze properly. Cold and flu viruses can become airbone on droplets of saliva when someone sneezes or coughs. Teach your child to cover a sneeze or a cough with a tissue or with the inside of her elbow. A recent study showed that most people cover their sneezes, but do so with their hands (a bad habit that can spread illness to others).

4. Tell them to avoid touching their eyes.If your child touches something that someone with a cold has touched and then touches his eyes or mouth, the cold virus can enter his body through those points. Infections such asconjunctivitis can also be transmitted through touching eyes after touching an object that has been handled by someone with that infection.

5. Encourage them not to share utensils and cups with friends. Kids naturally love to share (well, sometimes…especially when it’s not a favorite toy), but it’s not a good idea to share eating utensils with friends, especially during cold and flu season. But viruses and bacteria are easily transmitted through saliva, so this is one type of sharing that you should teach your child to avoid.

Read more at kidtas.com

How to live with atherosclerosis?

What are atherosclerosis signs and symptoms?

Atherosclerosis is a dangerous disease that causes heart attack or stroke. According to U.S. National Heart Lung and Blood Institute, you can not find out any signs and symptoms of atherosclerosis until one of your arteries is narrowed or blocked. Some people have signs or symptoms below:

• Chest pain or discomfort because of the deficiency of oxygen in heart muscle. This feeling like pressure or squeezing in chest.
• Shortness of breath and arrhythmia
• Sleep problems, fatigue, lack of energy
• Numbness, pain and dangerous infections if peripheral arteries have plaques
• Changing in urination (more often or less often), swelling in the hands or feet if the plaques builds up in renal arteries

What is atherosclerosis?

Atherosclerosis is a disease of arteries which is built up plaques inside. Plaques is made of fats, cholesterol, calcium, inflammation factors. In the fullness of time, plaques becomes harden and the arteries is narrow. This reduces or blocks the blood flow that need for supplying oxygen and nutrition to brain, heart and other parts of our body.

What causes atherosclerosis?

Until now, the exact causes of atherosclerosis is not known clearly. There are some risk factors that damage the inner layers of the arteries can lead atherosclerosis:

• High blood cholesterols and triglycerides levels: these fatty acids are stick to the artery walls and combine with inflammation factors to build up plaques
• Cigarette smoking and second-hand smoking: the chemicals in cigarettes damage artery walls and build up plaques. Moreover, the toxins in smoke lower HDL-cholesterol levels and raise the LDL-cholesterol levels, increases the risk of atherosclerosis
• High blood pressure: damages the artery walls that causes plaque forming
• Diabetes: the excess glucose in blood can damage the walls of arteries
• Obesity: increases the risk of high blood pressure, type 2 diabetes and has high blood cholesterols levels. All of these factors are the risks of atherosclerosis.

Living with atherosclerosis

The atherosclerosis mortality ratio have reduced by improving treatments. So you can living with atherosclerosis better by some rules below:

• Changes your lifestyle: stop smoking and drinking, restrict sodium and fats intake, increase the vegetables intake, take exercise regularly
• Avoiding serious problems by contacting closely with health professionals
• Following treatment plan strictly
• Let your doctor know about the new symptoms as soon as possible
• Getting the support for changing lifestyle from family and friends

Read more at womega.com.au

5 tips for good eye health in kids

1. Send the kiddies outside

Research suggests that increasing the amount of time children spend outdoors could reduce the risk of them becoming myopic (that is, near-sighted) in the future. A UK study has found that children who spent more time outdoors at age eight to nine years were only about half as likely to become short-sighted by the age of 15.

Melbourne optometrist Tim Fricke* says that for a long time it was thought that kids who read a lot would end up with myopia. “But it’s now thought that maybe these kids who love reading just spend less time outside and so aren’t getting the benefits.”

2. Eat an eye-healthy diet

Ask anyone which foods are good for eyes and most will answer ‘carrots’ – and while they are a great food for eyes because of their vitamin A content, a diet high in foods rich in vitamins, omega 3s and antioxidants has been found to help preserve eyesight throughout the years.  

Some great foods for kids to munch today to help preserve their eyesight of tomorrow include leafy greens like spinach and kale, fruit and vegetables high in vitamin C like strawberries and grapefruit, seeds and nuts for their high vitamin E content, turkey and oysters for zinc and lots of oily fish like tuna and salmon, plus eggs, for omega 3 fatty acids. Research has linked all of these with lower risks of cataracts and age-related macular degeneration.

3. Sunglasses are more than cool

Many of us really start wearing sunglasses in our teens and 20s – but scientists believe children’s eyes are much more susceptible to UV damage than adults’. Wearing sunglasses as a tot can help protect against the most common eye conditions that develop later in life, such as cataracts and age-related macular degeneration.

When choosing shades for the kids, ensure they have standard UV 400 lenses or 100 percent UV protection.

4. Get their eyes checked

There doesn’t need to be a problem to get a standard eye check. Ideally, all children should have a comprehensive eye check before starting school as some problems, such as strabismus (turned eye) and amblyopia (lazy eye), are much more successfully treated when children are young. Plus, says Tim, if there are vision issues, it can impact on learning and behaviour significantly.

5. Monitor their use of digital devices

Make sure the space in which they’re using the screens is comfortably lit, they aren’t holding the device too close and they take regular breaks (Tim suggests at least five minutes an hour).

Read more at kidtas.com

Can Too Much Caffeine Give You a Heart Attack?

Caffeine can help you shake off lethargy and boost your attention levels, but using too much can result in some unpleasant side effects. In addition to coffee and tea, caffeine naturally occurs in the cocoa in dark and milk chocolate, and as an additive in soft drinks, energy drinks and coffee-flavored ice cream. The mildly addictive nature of caffeine can result in headaches when habituated users abruptly cut back or eliminate caffeine completely.

Caffeine Effects

Caffeine consumption stimulates neurological activity in your body and brain, and results in constriction of your blood vessels. It also increases your heart rate. The effects can be mild or extreme, depending on the amount of caffeine you ingest and how sensitive you are to the drug. Because your heart beats faster and because the increased blood volume pushes against narrowed blood vessels, you blood pressure goes up temporarily when you drink a caffeinated beverage. In some individuals, caffeine consumption results in a type of excessively fast heartbeat called atrial tachycardia.

Amounts

A moderate amount of caffeine, 200 to 300 mg a day, is about the amount in a 16-oz. coffeehouse brewed beverage. Dark, intense brews from premium coffee vendors can have even more caffeine. High caffeine intake over 600 mg per day might not be sufficient to trigger a heart attack, but the fast heartbeat and the pounding sensation in your chest that accompanies high caffeine intake might lead you to believe you are about to have one. Increased anxiety and restlessness caused by high caffeine consumption worsen symptoms.

Interactions

Some over-the-count pain medications contain caffeine, and other drugs intensify the effect of caffeine you drink or eat. Antibiotics such as ciprofloxacin and norfloxacin impede the breakdown of caffeine in your system, so you feel caffeine’s effects longer when you take the drugs. Bronchodilators used to open up airways in asthmatics or those with breathing problems have similar effects as caffeine on your heart, so the combination can intensify caffeine’s effect. Symptoms might include a pounding heart, and nausea.

Considerations

Continued overuse of caffeine combined with bad diet, high blood pressure and smoking can lead to heart disease. When your heart beats inefficiently due to irregular beats or diminished vigor, blood can pool in the heart, leading to the creation of blood clots, and stroke or heart attack. Moderate amounts of caffeine are likely not harmful, but if you have existing cardiovascular disease or irregular heartbeat, ask your physician if you can consume caffeine or if you should avoid it in all forms.

Read more at womega.com.au