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20 Amazing Health Benefits Of Tuna Fish

20 Amazing Health Benefits Of Tuna Fish

How often do you eat tuna fish? What is your favorite recipe?

We all know that consuming fish is healthy and that we should eat it at least twice a week. The benefits of eating tuna are many, and tuna is healthy, we should all eat more tuna. Today we’re having a closer look at them, and bring you the benefits of tuna fish in detail. Let’s dive in.

1. It helps your heart.

The high percentage of omega-3 fatty acids in tuna meat brings the balance into the blood vessels, reducing the cholesterol in the arteries. Lower cholesterol in arteries equals fewer problems in blood flow and heart pump, which brings you the improvement of the heart health.

Healthy tip: Replace the fat-saturated meat like pork (especially processed) with tuna.

2. It reduces your blood pressure.

Tuna is rich in potassium – a mineral that lowers the blood pressure significantly. The combination of this element with omega-3 fats brings anti-inflammatory effect to the cardiovascular system.

That means lower pressure, and lower risk of stroke, heart attacks, and complicated problems, like clogged arteries.

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    Healthy tip: Canned tuna is salted, adding a lot of sodium, which counters the potassium in the system. Try to consume as much of uncanned, fresh tuna fish as you can. 

    3. It improves your immune system.

    The meat of this fish is rich in manganese, zinc, vitamin C, and selenium – the antioxidants that are known as major boosters of the immune system. The antioxidants fight the free radicals, the by-products of metabolism on the cellular level, which can cause multiple serious diseases, like cancer.

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      Healthy tip: A single serving of tuna meat is approximately 200% of daily antioxidant requirements.

      4. It boosts your circulation.

      Iron and Vitamin B are the reasons of this benefit. Your cardiovascular system gets jammed and slowed down with fat, caused by unhealthy eating habits, and your cells start to degenerate. The high intake of iron and vitamin B strengthen the blood cells. Iron boosts the blood circulation, improving the oxidation of the body organs, ensuring the optimal functioning.

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        5. It reduces depression.

        Having tuna three to four times a week is more effective than Prozac. This bold statement is a result of a scientific research on the groups of depressed people where groups were divided into three: the Placebo group (consuming placebo pills), the Prozac group, and tuna group (eating tuna several times a week).

        Surprisingly, the tuna group had the biggest reducing the stress levels.

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          Healthy Tip: Natural treatment of the conditions and diseases removes the side effects of drugs. Tuna is the perfect antioxidant to replace industrialized medicines in some cases.

          6. It lowers triglycerides.

          You probably already know that tuna impacts the cholesterol levels in the organism, but there is a lot behind this. A number of triglycerides in the bloodstream expose the amount of fat circulating your body. They are connected with LDL, or bad cholesterol, and HDL, the good one.

          Healthy tip: Eating tuna at least twice a week to lower the LDL and improves the HDL.

          7. It helps with eye health.

          The condition called macular degeneration lowers the vision of the eye and slowly brings blindness. The all-mighty Omega-3 acids steps in as a prevention of this condition.

          Healthy tip: Regular intake of Omega-3 fatty acids prevent the dry eye syndrome.

          Frying or grilling can reduce the amounts of healthy ingredients in the meat. Try recipes with baking in the oven, using baking paper.

          8. It strengthens your bones.

          Vitamin D is the major building component of the bones. The benefits of this vitamin demonstrate in cancer prevention, strong and healthy bones, and no fractures.

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          healthy meal from tuna and seafood

            Healthy tip: Combined with minerals from tuna meat, vitamin D lowers the risk of multiple sclerosis and autoimmune diseases. 

            9. It improves your skin health.

            Tuna contains trace mineral, which prevents damage to blood cells due to intoxication and heath state of the body. Second, a protein called elastin provides additional tissue repairs and gives the smoothness to the skin.

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              Healthy Tip: To additionally take care of your skin, use the olive oil as a treatment.

              10. It prevents stroke.

              With five servings of tuna a week, adults can lower the risk of the stroke by 30%. The prevention of blood clots and improving the artery walls, thanks to B vitamin complex and folic acids in tuna.

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                Healthy Tip: Cardiovascular strength can be improved with regular daily exercise. 

                11. Tuna fights kidney disease.

                The mentioned potassium mineral helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs.

                tuna sushi

                  Healthy Tip: Make sure you’re staying hydrated during the day. Seven to nine glasses of water are the required amount for optimal kidney function, and body health. 

                  12. It prevents cancer.

                  Antioxidants from the tuna meat fight cancer cells. Many types of cancer withdraw from the elements found in tuna fish, such as breast cancer.

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                  tuna sushi healthy

                    Healthy Tip: Make sure you’re consuming fish every week, and you can mix it up when you get bored of tuna.

                    13.  It provides energy.

                    The components of the tuna fish improve the metabolism and increase energy. The vitamin B complex stands behind this, next to high protein values and omega-3 acids.

                            Healthy Tip: Tuna meat shortens the recovery time in athletes training, and provides energy for demanding exercises. Increase          the daily intake to boost the overall state of well being.

                    14.  It builds muscle.

                    One of the main ingredients of tuna meat is protein. Tuna is among the protein-richest meats, making it the perfect companion in muscle development and fat loss. Muscles grow from proteins, recover faster, and improve the metabolism rate of the body.

                    Healthy Tip: Tuna is cheap, yet great for protein intake. 100 grams of tuna meat contains 30 grams of protein. Use the math and add the tuna into your muscle development diet. 

                    15. It enhances weight loss.

                    Obesity and overweight are the biggest health problems worldwide. Tuna is a low-calorie, high-quality protein food full of healthy nutrients that boost health, metabolism and reduce fat. Increased intake of the omega three fatty acids from tuna meat stimulate a hormone for hunger, called leptin. With this hormone at bay, you won’t crave for food.

                    sushi tuna

                      Healthy Tip: Boost your metabolism with several meals a day, and reduce the carbohydrates in late afternoon to night hours.

                      16. It reduces inflammation.

                      Both illness inflammation and muscle inflammation are suppressed by tuna meat. The anti-inflammatory minerals and healthy cholesterol in this meat help with allocation of resources in the organism. That leads to proper function of the whole body, and prevention of inflammatory diseases like arthritis and gout.

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                        Healthy Tip: Don’t be afraid of inflammation, in muscle-building practice, it is a good thing. 

                        17. It boosts insulin response.

                        People suffering from diabetes can benefit from tuna intake even more. The omega-3 acids helps in keeping the insulin at bay, making the everyday life easier for the diabetes patients.

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                        Healthy Tip: Staying hydrated enhances the effects of tuna consumption. Stay hydrated at all times to keep the insulin from rising.

                        18. It improves your mood.

                        Selenium handles the appetite and mood in humans. Research shows that lack of selenium in the body will cause anxiety. Another benefit of omega-3 acids is mood improvement process that they trigger.

                        tuna sushi

                          Healthy Tip: The starvation caused by effort to lose weight can cause mood changes and unpleasant feelings.

                          19. It affects your brain.

                          Diet rich in tuna meat improves cognitive function of the brain, and the main responsible are the mighty omega-3 acids. That occurs when a healthy blood and cells full of oxygen circulate in a clean bloodstream, arriving in the brain. Brain functions much better, as it has all the resources it needs.

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                            Healthy Tip: To improve the brain functioning consume nuts and berries. They have proven record in maintaining a healthy brain functioning. 

                            20. It prevents cell membrane damage.

                            When you consume cooked tuna, you help your body in multiple ways. Protein in tuna breaks down to the cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier, and resilient to the free radicals.

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                              Healthy Tip: Try to consume boiled tuna as much as possible. It might taste a bit bad, but wih good seasoning and spices, you can make a beautiful meal. 

                              That ends our list of benefits of eating tuna fish. Now you have more than a dozen reasons to eat tuna every single day, and enjoy all of these benefits. Bon appetit!

                              Let us know your favorite tuna recipe in the comments below.

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                              Dejan Kvrgic

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                              Published on November 14, 2018

                              Why You Suffer from Constant Fatigue and How to Deal with It

                              Why You Suffer from Constant Fatigue and How to Deal with It

                              With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                              For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                              In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                              Why Am I Feeling Fatigued?

                              Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                              It can affect anyone, and most adults will experience fatigue at some point in their life. 

                              For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                              Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                              Symptoms of Fatigue

                              Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                              • chronic tiredness, exhaustion or sleepiness
                              • mental blocks
                              • lack of motivation
                              • headache
                              • dizziness
                              • muscle weakness
                              • slowed reflexes and responses
                              • impaired decision-making and judgement
                              • moodiness, such as irritability
                              • impaired hand-to-eye coordination
                              • reduced immune system function
                              • blurry vision
                              • short-term memory problems
                              • poor concentration
                              • reduced ability to pay attention to the situation at hand

                              Causes of Fatigue

                              The wide range of causes that can trigger fatigue include:

                              • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                              • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                              • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                              • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                              Fatigue can also be caused by a number of factors working in combination.

                              Medical Causes of Fatigue

                              If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                              Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                              Anemia

                              Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                              Having anemia may make you feel tired and weak.

                              There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                              Chronic Fatigue Syndrome (CFS)

                              Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                              This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                              Diabetes

                              Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                              Sleep Apnea

                              Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                              Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                              Thyroid disease

                              An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                              Common lifestyle factors that can cause fatigue include:

                              • Lack of sleep
                              • Too much sleep 
                              • Alcohol and drugs 
                              • Sleep disturbances 
                              • Lack of regular exercise and sedentary behaviour 
                              • Poor diet 

                              Common workplace issues that can cause fatigue include:

                              • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                              • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                              • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                              • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                              Psychological Causes of Fatigue

                              Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                              • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                              • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                              • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                              How to Tackle Constant Fatigue

                              Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                              1. Tell The Truth

                              Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                              To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                              Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                              The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                              One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                              • How you feel
                              • What time of day it is
                              • What may have contributed to your fatigue
                              • How your mind and body reacts

                              This analysis may help you identify, understand and then eliminate very specific causes.

                              2. Reduce Your Commitments

                              When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                              If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                              When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                              Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                              3. Get Clear On Your Priorities

                              If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                              Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                              If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                              Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                              Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                              4. Express More Gratitude

                              Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                              It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                              Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                              5. Focus On Yourself

                              Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                              There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                              But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                              We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                              6. Set Aside Rest and Recovery Time

                              Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                              Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                              The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                              Can you free yourself up completely from work and personal obligations to just rest and recover?

                              7. Take a Power Nap

                              When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                              Napping can improve learning, memory and boost your energy levels quickly.

                              This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                              8. Take More Exercise

                              The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                              Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                              The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                              You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                              9. Get More Quality Sleep

                              To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                              Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                              My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                              10. Improve Your Diet

                              Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                              Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                              On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                              To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                              Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                              Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                              11. Manage Your Stress Levels

                              Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                              When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                              Identifying the causes of stress and then tackling the problems should be a priority. 

                              My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                              12. Get Hydrated

                              Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                              Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                              If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                              The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                              The Bottom Line

                              These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                              If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                              Featured photo credit: Annie Spratt via unsplash.com

                              Reference

                              [1]Oxford English Dictionary: Definition of fatigue
                              [2]NHS Choices: 10 Reasons for feeling tired
                              [3]Verywellhealth: What is chronic fatigue syndrome
                              [4]Everyday Health: Why does type 2 diabetes make you feel tired
                              [5]Mayo Clinic: Sleep apnea
                              [6]Harvard Health: The lowdown on thyroid slowdown

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