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11 Benefits of Fish Oil That You Might Not Know About

11 Benefits of Fish Oil That You Might Not Know About

The benefits of fish oil are seemingly repetitive and constantly played through your heads. During your research about its health benefits, you might have already stumbled about its helpful effects on one’s digestion, but have you read about the other advantages? Did your research tell you about the other benefits of fish oil such as its contribution to the improvement of your memory, of your weight, and of your heart as well?

What’s the big deal with fish oil?

Before we focus on its benefits, let’s talk a little something about its background first. Simply put, fish oil (or omega-3 fatty acids) is the term called to the fatty acids present in the fish that we consume. Back in the day, fish oil could only be obtained from ingesting the flesh of the fish directly, but because of advancement in today’s modern technology, fish oil supplements are generally made available to the public. Now, more and more people are taking it with their meals.

This means that more folks are also taking advantage of the benefits that fish oil has to offer!

The Benefits of Fish Oil

1. Heart: Fish oil reduces your risk for heart complications.

If you need to control your high blood pressure and lower the triglyceride counts in your body, take omega-3 fatty acids. You see, omega-3 makes your vessels more elastic and relaxed—this means that your blood can pass through them more easily. The US Department of Health and Human Services even stated that increased fish oil intake reduces one’s risk of stroke and coronary heart disease.

Dosage needed: 3,000 to 4,000 mg of omega-3 per day can reduce your triglyceride levels by 30%

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2. Skin and complexion: Fish oil gives your skin a make-over.

Beauty gurus, listen up: fish oil reduces acne, protects you from sunburn and even reduces skin flaking. You don’t even need to wear that much make-up anymore to conceal your blemishes.

Dosage needed: 3,000 mg per day. Also, cut down on omega-6 fatty acids such as whole milk, fatty snacks, and oily foods to really see the difference.

3. Pain: Fish oil lessens symptoms of osteoarthritis.

Fish oil works in a two-pronged approach: it is known to reduce cellular inflammation, and to protect your joints from pain by inhibiting pain-causing chemicals in your body. Say goodbye to pharmaceutical pain relievers!

Dosage as needed: 2,000 mg per day.

4. General Appearance: Fish oil inhibits signs of unhealthy aging.

Telomeres are the extreme ends of chromosomal DNA. Basically, to look younger, you need longer telomeres. A study by The Heart and Soul Society found that patients with lower levels of fish oil in their blood also had shorter telomeres. So, load up on fish oil, have longer telomeres and look younger.

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Dosage as needed: 1,000 mg per day.

5. Mood: Fish oil prevents depression.

You might be shocked to know that among the benefits of fish oil, this one is actually the least known. The University of Montreal scientist found out that patients with moderate depression who took 1,200 mg of fish oil everyday had significantly reduced depression.

Dosage as needed: 1,200 mg per day.

6. Weight: Fish oil burns your fat effectively.

Omega-3 fatty acids are immediately used as energy, so they actually help reduce body fat. Be sure to exercise regularly as well to really see improvements!

Dosage needed: 3,000 mg per day.

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7. Cognitive: Fish oil improves your memory.

Fish oil supplements help you think more clearly, and can also prevent brain shrinkage.

Dosage needed: 1,000 mg per day.

8. Immunity: It fights breast cancer.

Among the benefits of fish oil, this one’s the most controversial. That said, research studies show that intake of fish oil makes you 14% less susceptible to breast cancer.

Dosage needed: 1,000 mg per day.

9. Muscle: It preserves your muscle tone and muscle mass.

In a study done to cancer patients who underwent chemotherapy, fish oil helps preserve muscle and prevent muscle loss.

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Dosage needed: 2,200 mg per day.

10. Protection: Fish oil protects you from air pollution.

Omega-3 fatty acids help shield you from the damaging cardiac effects that you will experience if you were exposed to air pollution.

Dosage needed: 3,000 mg per day.

11. Bones: It optimizes your bones.

Omega-3 is a vital component for a healthy bone and a maintained bone density.

Dosage needed: 1,000 mg to 3,000 mg per day.

So, which of these benefits is most relevant to you? I don’t know about you, but for me, when I found out about its effect to alleviate depression, I immediately ordered a year’s supply of fish oil and am looking forward to reaping its benefits soon!

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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