We have recently been discussing Omega-3 fatty acids and the effects this important dietary fat has on your health.
This handy Omega-3 cheat sheet can help you learn the what, where, and why of Omega-3s and how they’re a part of a healthy and well body.
Here are some helpful tips and tricks we use here to get our daily dose.
5 Tips & Tricks That Help You Add Omega-3 to Your Day
1. Create a Plan
Review the list of omega-3-rich foods and identify 1-3 you want to try incorporating – don’t be afraid to start small. You can always expand the list for yourself later.
2. Make it a Habit
If it’s something you’re hoping to incorporate, create strategy around it in order to make it something that you can learn to do effortlessly. Save yourself some decision-making fatigue. A few folks in our office incorporated some habit creation work via BJ Fogg, a renowned behavioral psychology researcher psychologist, who focuses on habit creation, via his Tiny Habits work. The approach: Find something you’re already doing and build on it to form a new habit. It’s a “When + after” approach.
In our case, we incorporated a spoonful of cod liver oil after lunch.
5 Steps to Build a Powerful Habit might be a helpful read.
3. Meet Yourself Where You Are
We know that having the tools is only part of the solution – changes have to be engaging and easy to incorporate. Having the food is step one, but if you’re not engaged with it in a way that’s meaningful to you, all the mackerel in your fridge won’t make a difference. If weekly meal prepping on Sundays is efficient for you, do that. If it’s easier to buy smoked salmon and eat it on your way out the door, do that. Do what works for your lifestyle.
4. Reimagine Your Meals
Don’t be afraid to step outside conventional mindset. Breakfast food doesn’t have to be what it’s always been or what advertisers tell you it should be – it can be leftover salmon cooked into a delicious omelet. Your lunchtime protein can be sardines. Ever heard of a breakfast salad? Get creative and have fun with it.
5. Supplement as Needed
When it comes to building an overall healthy body, It’s highly recommended to get your nutrients from eating whole, fresh foods because of the greater nutritional value, fiber, and phytochemicals, according to the Mayo Clinic. When unable to obtain enough through food, adding an omega-3 supplement to your diet can be a great vehicle to get those nutrients in the case that they would otherwise go passed over.
To read more about dietary fat, we recommend these blog posts:
- Why Fat Doesn’t Make You Fat (and What Kinds to Eat)
- Should We Eat Low Fat?
- Low Carb vs. Low Fat for Weight Loss – Which is Better?
How WellnessFX Can Help
Consult your doctor before embarking on a diet high in EPA or DHA.
Test your Omega levels to see where you stand, first. WellnessFX offers this as an a la carte option, so you can either test the panel as a stand alone or as a panel already included in our Premium panel. This test measures your fatty acid levels, identifies the percentage of EPA, DHA. It also measures arachidonic acid (Omega-6), and calculates the ratio of arachidonic acid to omega-3s, which can help determine the level of inflammation in the body.
There are a few different biomarkers to monitor if you are interested in monitoring your health with regards to dietary fat overall. For starters, you’ll want to test your LDL, HDL, Total Cholesterol, and Triglycerides – these markers are found in our e-Check up, Baseline, Performance or Premium packages.
Your blood cells regenerate every 120 days, so we recommend re-assessment every 4-6 months, after instituting new habits.
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.