Hormone Health (Part 2) – Green Tea & Omega 3
Drink Green Tea
Green Tea is one of the healthiest beverages around.
In addition to metabolism-boosting caffeine, it contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits. It is suggested that consuming green tea may increase insulin sensitivity and also lower insulin levels in both healthy people and those with insulin-resistant conditions like obesity and diabetes.
Since green tea has other health benefits and most studies suggest that it may provide some improvement in insulin response, you may want to consider drinking one to three cups per day. I also love a Pharmanex supplement called Tegreen 97® is a dietary supplement to support the immune system in the presence of pollution, stress and toxins. Tegreen 97® is an exclusive preparation of green tea leaf extract, which may help to support the antioxidant defence in the body. At this basic level, daily supplementation with Tegreen 97® may be considered a first line of dietary defence for health protection. A healthy amount of green tea would be 3-7 cups per day but if you are not a huge fan of green tea then one capsule of Tegreen contains approximately the polyphenols of 7 cups of tea.
It is also good to note that green tea and/or Tegreen helps relieve sleeplessness, and nervous tension, stress and mild anxiety.
- SUMMARY: Green tea has been linked to increased insulin sensitivity and lower insulin levels for people who are overweight, obese or have diabetes. Provides defence against free radicals, supports defence against excess dietary fats, cigarette smoke, alcohol intake pollution, stress and toxins.
Eating Fatty Fish – Omega 3
Fatty fish is by far the best source of long-chain omega 3 fatty acids which have impressive anti-inflammatory properties. Studies suggest they may also have beneficial effects on hormonal health, including reducing levels of the stress hormones cortisol and adrenaline.
A small study observed the effect of consuming omega-3 fats on men’s performance on a mental stress test. The study found that after men consumed a diet rich in omega-3 fats for three weeks, they experienced significantly smaller increases in cortisol and epinephrine during the test than when they followed their regular diet.
Increasing your intake of long-chain omega-3 fatty acids may reduce insulin resistance related to obesity, polycystic ovary syndrome and gestational diabetes (occurs during pregnancy) in women who did not have diabetes prior to becoming pregnant. Like type 2 diabetes, it is characterised by insulin resistance and elevated blood sugars.
It is recommended that for optimal health; include two or more servings per week of fatty fish like salmon, sardines, herring and mackerel or 214mg of Omega-3’s. I like a supplement by Pharmanex call Optimum Omega. The advantage of this is that less than one in five Australians actually meets the above standards of intake. We now know that essential fatty acids found in some food (and/or supplements) are important for preventing and controlling a number of diseases.
- Optimum Omega contains a combination of the finest source of omega-3 fatty acids (including EPA and DHA) and vitamin E necessary for maintaining healthy cells and to support a healthy lifestyle.
- Optimum Omega gives your body healthful nutrition and helps to regulate omega-3 and omega-6 to prevent hardening and thickening of the blood vessels.
- Optimum Omega helps to: Provide a rich and pure source of omega-3 fatty acids of EPA and DHA
- Maintain cardiovascular health for those with low fish intake.
- Assist in blood circulation and provide support for blood flow.
- Provide pure omega-3 fatty acids to balance the typically large amounts of omega-6 fatty acids in our diet.
- Provide natural vitamin E, a potent antioxidant essential for skin, eye and immune system function as an antioxidant for scavenging free radicals.
- Relieve the symptoms of eczema
- Relieve aching legs associated with enlarged or varicose veins*
- Maintain or improve of general wellbeing including combating depression and anxiety, improve vision, brain health (including development in infants and foetuses).
- Decreases chances of cardiovascular problems, helps prevent inflammation.
- SUMMARY: Omega-3 fatty acids may help lower cortisol and epinephrine, increase insulin sensitivity and decrease insulin levels in obese and insulin-resistant individuals. Brain function and inflammation and joint issues.
We will continue in our next article about more things you can do to improve your hormone balance,
in the meantime take care and do not hesitate to contact us if you have any questions.