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11 Benefits of Flaxseed Oil You Never Knew

11 Benefits of Flaxseed Oil You Never Knew

I can’t say that I love flaxseed. I mean, it doesn’t really have a memorable taste! What I do love is how good it is for me and how easy it is to incorporate into my day! You can have it whole, ground, or as an oil. Add it to cereal, smoothies, salads, and more! Just don’t heat it up. Heating can destroy the health benefits of this wonderful seed.

King Charlemagne, in the 8th century, required his subjects to consume it. In fact, it was law! He believed in its health benefits that strongly. Some of those benefits include a decrease in heart disease, cancer, stroke, and diabetes. That’s a lot of power for a little seed! But what else might it do?

It is such a tiny seed and some of its benefits come from the oil and others come from ingesting it from a ground-up state. It does have a short shelf life so if you don’t use it very much it will go rancid sooner than you’d like. Flaxseed oil contains vitamins such as B1, B2, C, E, and carotene, a form of vitamin A. The oil also contains omega-6 and omega-9 essential fatty acids, zinc, iron, and trace minerals such as magnesium, phosphorus, potassium, and calcium. It is also a good source of omega-3 fatty acids that promotes heart health .Flaxseed oil does not contain fiber and phytoestrogens (plant-based estrogen-like compounds) like the whole seed does.

The best option is to freshly grind it yourself and add it to your foods. I use a coffee grinder just for seeds and it works perfectly! Another good option is to buy it whole or ground and store it in the freezer. Finally, you can use the whole seeds but chew your food well. You should anyway, right? Whole seeds look really nice in muffins and in salads. Seeing the seeds is a nice reminder that you’re choosing a healthy lifestyle!

And just what are those benefits? Here we go!

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1. Cancer

Two of the most important components of flaxseed that may help protect against cancer are omega-3 fatty acids and lignans. Omega-3 fatty acids found in flaxseed, called ALA (alpha-linolenic acid), have been shown to inhibit tumor incidence and growth.

Lignans (which are phytochemicals such as phytoestrogen) may help protect against hormone-related cancers like breast and prostate cancers by blocking enzymes that are involved in hormone metabolism. This phytoestrogen binds to the cell receptors, blocking the ability of the body’s own hormones to bind. This interferes with the growth and spread of tumor cells.

2. Cardiovascular disease

Cardiovascularly, flaxseed oil is like a blood vessel lubricant. It appears to keep the white blood cells from sticking to the inner walls of the blood vessels. This, in turn, prevents plaque from being deposited thereby preventing hardening of the blood vessels. Apparently, flaxseed oil is also useful in treating an irregular heartbeat (arrhythmia) and heart failure!

3. Diabetes

By using the whole seed, flaxseeds may improve sensitivity to glucose in glucose-intolerant people. This may be related to the antioxidant properties of the seed. In other words, it may modestly improve blood sugar.

4. Inflammation

ALA has been shown to decrease inflammatory reactions in humans. Reducing inflammation associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attacks and strokes.

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5. Lupus

Flaxseed has also been shown to improve kidney function in people with lupus.

6. Stroke

As stated above, by reducing inflammation in the body, you reduce your chances of a stroke. However, there have also been indications that flax may bring on a stroke. You need to talk to your doctor to see if supplementing with flax is right for you.

7. Cholesterol

Again, by lubricating your blood vessels with flaxseed oil, you prevent plaque build-up and lower your risk of high cholesterol.

8. Dry eyes syndrome

According to Jack Greiner, DO, PhD, of Schepens Eye Research Institute in Boston, a high-fat diet is partly responsible for this syndrome. Eating a high-fat diet prevents the oil in the eye glands from moving out. They get too thick! He believes that the omega-3 fat in flaxseed oils soften the glandular secretions so they can flow.

9. Arthritis

Other chemicals as well as ALA, as stated earlier, decrease inflammation in the body. That is why flaxseed oil is useful for rheumatoid arthritis and other inflammatory (swelling) diseases.

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10. Depression

Flaxseed oil and omega-3 contains docosahexaenoic and eicosapentanoic acids. People with significant depression suffer from low levels of these compounds. These compounds are also found in walnuts and fish.

11. Liver disease

The lignans (phytochemicals) in flaxseeds may reduce liver disease risk factors.

The Cons

The omega-3 fatty acids in flaxseeds aren’t taken up as well by the human body as the omega-3 in fish oil, which is why greater levels of flaxseed need to be consumed to meet our omega-3 needs. Flaxseeds have very high fiber content, so it’s best to start slowly and increase the levels gradually to avoid cramping, bloating, or an excessive laxative effect.

Precautions

Interactions

If you take any medicines or other supplements regularly, talk to your doctor before you start using flaxseed. Flaxseed may block the normal absorption of medicines. Flaxseed and flaxseed oil may also interact with drugs like blood thinners, NSAID painkillers, hormone treatments, and medicines for blood pressure, cholesterol, and diabetes. Use caution when taking flaxseed or flaxseed oil with supplements like St. John’s wort and Valerian, which are often used for people with depression.

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Risks

Never eat raw or unripe flaxseed — it could be poisonous. Talk to a doctor before using flaxseed or flaxseed oil if you have diabetes, bipolar disorder, high triglycerides, bleeding disorders, or prostate cancer. Don’t use flaxseed if you have digestive problems (like Crohn’s disease, IBS, or colitis) and women with hormone-sensitive diseases (like endometriosis, PCOS, breast cancer, and uterine cancer) should not use flaxseed.

Storage Tip

Keep it in the freezer.

The best place to store ground flaxseed is the freezer. Freeze ground flaxseed in a plastic sealable bag. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.

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Jennifer Wasylenko

Exercise Physiologist, ACSM

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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