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Myth: Seed oils are bad for you
The myth that has been gaining popularity on social media is that seed oil is bad for you. What's commonly said is that oils like canola, rapeseed, soybean, and grapeseed oils increase inflammation. The reason? These oils have a high amount of omega-6 fatty acids. In some animal studies, rodents that were fed diets high in omega-6 fatty acids showed an increase in inflammation1. However, there are no human studies that show this to be true. In fact, when looking at multiple studies, people consuming these plant-based oils had LESS inflammation and lower “bad” cholesterol, than those that ate more butter or lard. Let us dive a little deeper into this topic.
Understanding Seed Oil Benefits
Are you familiar with omega-3 fatty acids? This is the beneficial polyunsaturated fat found in fish but also found in flax seeds and walnuts. These fatty acids have been shown to be heart healthy, help prevent inflammation, and lower triglycerides, which is a type of fat found in our blood. Omega-6 fatty acids is another type of polyunsaturated fat which is found in safflower oil, sunflower oil, sunflower seeds, walnuts, corn oil, soybean oil, and pumpkin seeds. The fear of these omega-6 fatty acids is that the most prominent one, linoleic acid, changes into another fatty acid, arachidonic acid (ADA), which could increase inflammation. However, science does not support this. Linoleic acid does a poor job in converting to this ADA. There are multiple studies that look at increasing and decreasing amounts of linoleic acid in diets having little to no impact on the total amount of ADA in our blood. On top of that, ADA has both inflammatory AND anti-inflammatory properties, making this argument a very weak one.
Studies show that both omega-3 and omega-6 fatty acids are beneficial to our heart and health. Many studies show that as consumption of omega-6s goes up, the risk of heart disease goes down. When replacing saturated fat with omega-6 fatty acids, the risk of heart disease dropped by 24%1. We know that omega-3 fatty acids are good for us, but most Americans do not eat enough omega-3s to achieve all the cardio-protective benefit. Most of us consume well over the recommendation for omega-6s. Seed oils are used often in highly processed foods like baked goods, chips, salad dressings, mayonnaise and candy. Instead of focusing on removing seed oils from your diet, try to increase your intake of omega-3s and limit the chips, baked goods and candy. Focus on increasing the intake of baked or grilled fish to 1-2 times per week and adding walnuts and flaxseeds into your diet.
The truth of the myth
When oils are heated to high temperatures for a long period of time, as is the case of deep-frying food, the oils break down and convert to trans fats. These fats DO become inflammatory. They also increase our risk for heart disease by increasing the “bad” cholesterol. When we use seed oils for cooking like roasting, sauteing or even pan frying, the oil is not reaching the same hot temperature that convert the oils to trans fats. If you are deep-frying at home, it is important to discard the oil after use, and not reuse that oil.
Takeaways
There is no need to fear seed oils. They are an inexpensive, easily available, heart-protecting unsaturated fat. There are no good studies supporting the claims that they are bad for us. More important than reducing our intake of omega 6s is the need to increase omega 3s and decrease our intake of saturated fats and fried foods.
Eye health is vital for seniors, as poor vision can greatly impact their quality of life. Proper nutrition plays a significant role in maintaining eye healthbut it's not just a matter of eating your carrots! Instead, there are several key things for caregivers to keep in mind when preparing meals for senior loved ones.Nutrients Essential for Eye HealthCertain nutrients are necessary for maintaining good eye health. Vitamins and MineralsKey vitamins and minerals can help keep your eyes in good shape.Vitamin A: Promotes good vision and supports the health of the cornea.Vitamin C: Helps protect the eyes against damage from free radicals.Vitamin E: Prevents age-related macular degeneration.Zinc: Supports the health of the retina and might delay progressive loss of vision.A varied diet with plenty of fruits and vegetables can help get in these essential nutrients. Omega-3 Fatty AcidsOmega-3 fatty acids, found in fish like salmon, help reduce the risk of dry eye syndrome and can also lower the risk of age-related macular degeneration.Easy-to-Prepare Eye-Healthy RecipesThere are plenty of recipes that can help seniors get the nutrients they need to maintain eye health. Spinach and Egg ScrambleIngredients:2 eggsHandful of fresh spinach1 small tomato, dicedSalt and pepper to tasteInstructions: Whisk the eggs in a bowl.Heat a nonstick pan and add the spinach and tomato.Pour the eggs into the pan and scramble until fully cooked.Season with salt and pepper.Berry and Yogurt ParfaitIngredients:1 cup of plain yogurt1/2 cup mixed berries (blueberries, strawberries, raspberries)1 tablespoon honey1/4 cup granolaInstructions:Layer the yogurt, berries, and granola in a glass or bowl.Drizzle with honey.Serve immediately.Salmon and Avocado SaladIngredients:1 salmon fillet, grilled1 avocado, slicedMixed greensLemon vinaigretteInstructions:Place mixed greens on a plate.Add grilled salmon and avocado slices.Drizzle with lemon vinaigrette.Quinoa-Stuffed Bell PeppersIngredients:4 bell peppers, tops cut off and seeds removed1 cup cooked quinoa1 tomato, diced1 cup black beans1 teaspoon cuminInstructions:Preheat oven to 375F.Mix quinoa, tomato, black beans, and cumin.Stuff the peppers with the mixture.Bake for 30 minutes.Tips for Batch Cooking and Meal PlanningBatch cooking saves time and ensures that you always have a healthy meal ready to go. It's especially useful for seniors who may not feel like cooking every day. Meal planning and prep help streamline the process of preparing meals and ensure that you have all the ingredients you need for healthy meals and a plan in place for getting them on the table.Involving Seniors in Meal PreparationInvolving seniors in meal preparation can make them feel more engaged and independent. It's also a great way to spend quality time together. Keep the kitchen safe by keeping it well-lit and organized. Ensure that countertops are clutter-free and that essential tools are within easy reach.Get Help with Meal Planning, Prep, and More For SeniorsMaintaining eye health is crucial for seniors and can be easily managed with the right nutrition. Batch cooking and meal planning make it easier to stick to these healthy eating habits.Do you need more help caring for a senior loved one? For personalized senior care services in in Fort Collins, Englewood, Littleton, Lone Tree, and Longmont, contact Senior Helpers Fort Collins.
Being mindful of our dietary choices can result in improved cognitive health and emotional stability. The food we consume significantly contributes to these aspects, helping us to feel better, think clearer, and reduce stress levels. Senior Helpers Overland Park will explore the wonderful world of nutrition and its impact on our brain and emotional health. We've compiled a list of brain-healthy and stress-relieving foods that are beneficial for everyonefrom seniors looking to boost their cognitive abilities to caregivers needing a little help managing stress.Nutrition and Brain HealthCertain nutrients help to enhance memory and cognition and delay brain aging. This is particularly beneficial for seniors, who are often at risk of cognitive decline. Seniors can stimulate brain function and maintain their mental health by incorporating brain-friendly foods in their diet.Nutrition and Stress ManagementJust as foods can boost your brain health, they can also aid in managing stress levels. The body's response to stress can be intensified by inadequate nutrition. A well-balanced diet can promote resilience towards stress and foster feelings of well-being. Caregivers, who often face high stress levels due to their demanding roles, can greatly benefit from this aspect of nutrition.In the same vein, good nutrition can be pivotal in mood regulation. What we eat can impact our brain structure, brain chemistry, and, subsequently, our emotions. Foods rich in certain vitamins, minerals, and fatty acids can help regulate our emotions and reduce the risk of mood disorders. This is significant for everyone, seniors and caregivers alike.Fuel Your Mind and Mood With These FoodsHere are 6 brain-healthy and stress-relieving foods to add to your grocery list:BlueberriesDon't underestimate the power of these tiny fruits! Blueberries are bursting with antioxidants, vitamin C, and fiber. These nutrients work together to delay brain aging, improve memory, and protect your brain cells from damage.Dark ChocolateCraving a sweet treat? Look no further than dark chocolate! This delicious indulgence contains flavonoids, caffeine, and antioxidants. These components not only benefit your brain health but also possess mood-boosting properties, making it a great stress reliever in moderation.BroccoliThis versatile vegetable is a powerhouse of nutrients for your brain. Packed with antioxidants and vitamin K, broccoli is believed to support cognitive function and promote brain health.Pumpkin SeedsThese tiny nutritional powerhouses are a fantastic source of brain-friendly nutrients. Pumpkin seeds are rich in antioxidants, magnesium, iron, zinc, and copper. These minerals are essential for maintaining cognitive function and overall well-being.TurmericThis vibrant spice has gained popularity for its numerous health benefits. The active ingredient in turmeric, curcumin, boasts impressive brain-protective properties. Curcumin can cross the blood-brain barrier and enhance the brain's oxygen intake, keeping you alert and focused.OrangesAs a rich source of vitamin C, oranges are a champion for brain health. Vitamin C plays a vital role in protecting against mental decline and improving overall cognitive function.Adding these brain-boosting and stress-relieving foods to your diet is simple and enjoyable! Explore different ways to incorporate them into your meals and snacks. For instance, sprinkle blueberries and oranges over your morning cereal or yogurt. Enjoy dark chocolate squares in moderation as a delightful treat. Turmeric can be added to soups, stews, or even teas for a subtle flavor boost. Roasted pumpkin seeds are a delicious and healthy snack, and broccoli can be enjoyed in a variety of dishes, from salads to stir-fries. Remember, a balanced diet rich in these power foods nourishes your body, mind, and emotional well-being.Senior Helpers Offers Nutrition Assistance and SupportNutrition is crucial in maintaining our overall health, particularly brain health and emotional stability. By making conscious dietary choices, we can manage our stress levels, enhance cognitive health, and regulate our emotions. Whether you are a senior aiming to boost brain function or a caregiver looking for stress management strategies, incorporating these brain-healthy and stress-relieving foods into your diet can be a game-changer.For those in Overland Park, Olathe, Johnson County, and Prairie Village needing assistance with senior care, a healthy diet, or stress management, contact us at Senior Helpers Overland Park. We proudly provide premium senior care services!
Note: this is not medical advice and should not replace a discussion with your own treating physician. This document was created after compiling helpful over the counter and home remedies from patients and colleagues. Winter is a beautiful time of the year, but it also brings along various illnesses. With the constant change in temperature and dry air, it's easy to catch a cold or flu. However, being sick doesn't have to be miserable. Here are some tips to help you through your winter sickness. First off, make sure you are getting enough rest. Your body needs time to fight off the illness, so getting plenty of sleep is essential. Drinking lots of fluids is also crucial to staying hydrated. Warm liquids such as tea or soup can help soothe your throat and loosen congestion. Second, take over-the-counter medication to relieve your symptoms. Decongestants can help relieve nasal congestion, and pain relievers such as acetaminophen or ibuprofen can help reduce fever and body aches. However, be sure to read the instructions carefully and consult with a doctor if you have any doubts. Lastly, try to avoid spreading your illness to others. Cover your mouth and nose when you cough or sneeze, and wash your hands frequently with soap and water. Stay home if you're feeling unwell to prevent spreading the illness to others, and mask up if you need to leave the house. Reminder that we are fortunate enough to have vaccinations against flu, COVID and RSV which cause significant respiratory illness. In conclusion, being sick during the winter can be tough, but with plenty of rest, hydration, and medication, you can make it through. Ive gathered up some of the most common remedies used by myself, my patients, and my followers on social media and shared them below. Remember to take care of yourself and stay warm during the chilly winter weather.STRAIGHT OFF THE SHELFNote: if you take other medications, its important to talk with your physician or pharmacist about how these over the counter meds may interact with your prescribed meds Cough Vicks Vapo Rub on the chest and bottoms of feet Coricidin (good for those with cough and high blood pressure) Delsym Cough Medicine: dextromethorphan containing cough meds help with cough suppression, for dry coughs Zarbees for kids: these come in a daytime and nighttime forms to help with sleep (chamomile) Mucinex: guaifenesin containing meds help to loosen up mucus in your though to help you cough it up, for wet coughs Sudafed: pseudoephedrine is a decongestant and can make you pretty wired/awake. caution if you have high blood pressure Dimetapp for kiddos 6 and older Congestion/sore throat Afrin nasal spray: temporary congestion relief Flonase nasal spray: great for post nasal drip that causes sore throat Saline nasal rinses General cold/flu symptoms Dayquil/Nyquil: remember, these contain acetaminophen aka Tylenol. so dont mix with additional tylenol unless instructed by your physicianKnow your meds! acetaminophen is also known as Tylenol; ibuprofen is also known as Motrin and is the same class of medications as naproxen aka Aleve HOME/HERBAL REMEDIESNote: if you take other medications, its important to talk with your physician or pharmacist about how these remedies may interact with your prescribed meds Nin Jiom Pei Pa Koa-Chinese herbal throat and cough syrup Green tea Ginger tea Boom boom inhaler stickLemon, honey, and chamomile tea Sleep Epsom salts baths Oscillococcinum Black elderberry syrup Raw garlic with honey Mullein tincture Electrolyte rich drinks like liquid IV, LMNT, pedialyte-- monitor sugar content Fermented foods Reishi Ashwaghanda Foods high in vitamin C (citrus!)SOOTHING TEA RECIPEIn a saucepan, bring the following to a boil, then remove from heat and enjoy:8 ox water1 T apple cider vinegar1 T honey1 cinnamon stick1 clove of peeled and smashed garlicsmall piece of peeled gingerTIPS & TRICKS FROM A PCPafter a viral infection, cough can last 4-6 weeks in some cases. if you have fever with the cough or its getting worse, talk with your doctor as it could indicate a bacterial infection never underestimate the power of sleep and resting your body a fever is technically a temperature over 100.4 degrees F the symptoms of COVID, flu, and RSV overlap significantly. getting tested for these infections may be helpful in determining if you need further intervention your gut health is key to your immune system. you may not be able to fully prevent getting sick, but a healthy mind and body will help you with resilience and recovery. focusing on fiber, mindfulness, sleep and regular exercise can help your gut stay strong! most viral infections last about 5-7 days. but if you are experiencing shortness of breath, chest pain, high fevers, difficulty swallowing, dizziness, or wheezing, contact your physician immediately ask your doctor for their recommendation on checking your childs temperature. they may want you to use a rectal thermometer depending on age
Welcome to ArchWell Health, where we believe that the little things change everything. Our mission is simple: to help our members lead healthier lives through superior senior primary care and stronger patient-to-doctor relationships. As an ArchWell Health member, you'll discover numerous reasons to love being a part of our community: More Time with Your Doctor: Enjoy regular check-ups and routine screenings to catch problems early and prevent them from becoming bigger issues down the road. Personalized Wellness Plans: Every aspect of our care is designed to contribute to a healthier and happier you, with personalized wellness plans tailored to your unique needs. Dedicated Care: From same-day appointments to personalized wellness plans, we're dedicated to ensuring that you receive the care and attention you deserve. Our Approach Our approach to primary care revolves around you, the member. We believe that good health starts with a great doctor-patient relationship, and our team of providers is not only highly educated and skilled but also friendly, understanding, and committed to helping you thrive. Comprehensive Services As your primary care provider, we handle a wide range of healthcare needs, including: Routine wellness checks Lab work Acute care when you're feeling unwell On-site referrals to licensed social workers Cardiology telehealth services for comprehensive care Our On-Site Health Services Personalized primary care Convenient cardiology telehealth appointments Preventive health screenings Nutrition education Routine lab work Vaccinations Care management Social work referrals Your Partner in Wellness At ArchWell Health, we're not just your healthcare provider we're your partner in wellness. Join us and experience the difference our personalized, compassionate care can make in your life. Find an ArchWell location near you and become a member today. Your journey to better health starts here.
Welcome to ArchWell Health, where we believe that the little things change everything. Our mission is simple: to help our members lead healthier lives through superior senior primary care and stronger patient-to-doctor relationships. As an ArchWell Health member, you'll discover numerous reasons to love being a part of our community: More Time with Your Doctor: Enjoy regular check-ups and routine screenings to catch problems early and prevent them from becoming bigger issues down the road. Personalized Wellness Plans: Every aspect of our care is designed to contribute to a healthier and happier you, with personalized wellness plans tailored to your unique needs. Dedicated Care: From same-day appointments to personalized wellness plans, we're dedicated to ensuring that you receive the care and attention you deserve. Our Approach Our approach to primary care revolves around you, the member. We believe that good health starts with a great doctor-patient relationship, and our team of providers is not only highly educated and skilled but also friendly, understanding, and committed to helping you thrive. Comprehensive Services As your primary care provider, we handle a wide range of healthcare needs, including: Routine wellness checks Lab work Acute care when you're feeling unwell On-site referrals to licensed social workers Cardiology telehealth services for comprehensive care Our On-Site Health Services Personalized primary care Convenient cardiology telehealth appointments Preventive health screenings Nutrition education Routine lab work Vaccinations Care management Social work referrals Your Partner in Wellness At ArchWell Health, we're not just your healthcare provider we're your partner in wellness. Join us and experience the difference our personalized, compassionate care can make in your life. Find an ArchWell location near you and become a member today. Your journey to better health starts here.