You may have heard about healthy fats and their ability to help lower cholesterol.  However, did you know that healthy fats may also help to relieve chronic pain associated with obesity?

What are healthy fats?

There are two main types of fats.  Saturated fats are considered unhealthy fats since they have been found to increase risk of cholesterol plaques in blood vessels.  In turn, these plaques can increase risk of heart disease and stroke.  Fatty meats, fried foods, cream, butter, and some baked goods all contain unhealthy fats.

Unsaturated fats are considered healthy fats since consuming them in place of saturated fats have been found to lower risk of heart disease.  Plant-based foods such as nuts, seeds, olive oil, olives, and avocado as well as fatty fish like salmon, lake trout, and sardines contain unsaturated fats.  The Mediterranean diet contains nearly half of all calories consumed coming from such healthy fats. The Mediterranean diet involves not only consumption of healthy fats, but also eating:

• more plant-based foods such as fruits and vegetables
• replacing animal-based fats such as from red meats and butter with plant-based oils such as olive or canola oil
• consuming seafood and poultry at least twice a week
• Using herbs and spices to flavor foods instead of salt

How Do Healthy Fats Help with Pain?

Elevated levels of inflammation have been linked to both body fat and chronic pain.  high levels of inflammation are suspected in those with obesity and chronic pain.  A 2017 study in the journal Pain revealed that those obese adults that consumed a diet full of fish, fruits, vegetables, nuts and beans had significant health benefits such as reduced chronic pain.  This reduction in pain is thought to be a result of the anti-inflammatory properties of such healthy fat-containing foods.

However, further studies will need to be done to determine if the inflammatory markers for this kind of pain is similar in adults of a healthy weight.  It is unclear whether losing weight would further reduce pain in obese individuals. In the mean time, a diet full of healthy fats and plant-based foods can still be a great addition to any heart-healthy regimen.

Another way to relieve pain is to take a high quality supplement like Relocane by Vita Sciences. Relocane contains a powerful blend of ingredients such as turmeric, Holy Basil, Cetyl Myristoleate and MSM.  Such ingredients can modulate a healthy immune inflammatory response in the body.  In turn, minor aches, pains, and muscle cramps have found to have relief with Relocane.

For more information on the latest research and education on pain-related conditions, visit the US Pain Foundation or the International Pain Foundation.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Chiu, S., et al. (2017 Feb 6) “Effects of a Very High Saturated Fat Diet on LDL Particles in Adults with Atherogenic Dyslipidemia: A Randomized Controlled Trial.” PLoS One, 12(2):e0170664.

Hooper, L., et al. (2016 April) “Reduced or Modified Dietary Fat for Preventing Cardiovascular Disease.” Sao Paulo Medical Journal, 134(2): 182-3.

Hooper, L., et al. (2015 June 10). “Reduction in Saturated Fat Intake for Cardiovascular Disease.” The Cochrane Database of Systematic Reviews, (6):CD011737.

Mayo Clinic (2016 May 3) “Mediterranean Diet: A Heart-Healthy Eating Plan.” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Medline Plus (2017 March 10) “Mediterranean Diet May Ease Chronic Pain of Obesity” https://medlineplus.gov/news/fullstory_164033.html

With the recent daylight savings time changes, it can be distressing to hear that you are going to lose an hour of sleep.  Especially if you are already feeling like you do not get enough sleep every night.  According to the National Sleep Foundation, the average adult should get between 7 and 9 hours sleep a night for optimal health.  Most American adults get about 7.5 hours a night according to the most recent Sleep Index Survey.

With the addition of daylight savings time, losing an hour of sleep may put many in the unhealthy range for sleep hours per night. This can have a major impact on well-being since sleep affects many parts of our body. According to the National Institutes of Health, sleep can affect such things as:

• memory
• ability to learn
• mood
• healing and repair of heart and blood vessels
• hormone balance
• immune system response

Therefore, without adequate sleep, a person can be at higher risk for anxiety and depression, high blood pressure, and increased blood glucose levels.

Manage your sleep, manage your health

The National Sleep Foundation recommends that in order to ensure proper sleep each night, to stick to a sleeping schedule.  Without a scheduled bed time each night, you may be at risk for staying up late.  In addition, without a set bed time, you may end up engaging in mindless activities such as playing on the computer or watching television, which could affect your ability to wind down and have restful sleep.

Furthermore, limiting alcohol and caffeine intake can help improve sleep quality. Therefore, try to limit consuming caffeine-containing foods and drinks such as coffee, tea, and chocolate in the later half of your day to prevent over-stimulation.  On a similar note, limit alcohol consumption to improve sleep quality and quantity. Although, you may fall asleep faster after a glass of wine, alcohol actually reduces rapid eye movement (also known as REM). REM sleep is a deep state of sleep, so without it, you may feel tired upon waking.  Therefore, after drinking alcohol, you may fall asleep fast and then wake up earlier and unrested.

Natural supplements such as melatonin, such as that found in Vita Science’s Somnova may also help sleep.  Somnova contains a powerful blend of melatonin, L-Theanine, and magnesium, which work together to promote healthy sleep.  Melatonin is a hormone that helps to maintain a health Circadian rhythm in the body.  Visit Vita Sciences website to check out some other supplements that can help you live a healthier, fuller life.

Also, be sure to visit the National Sleep Foundation website for more tips, research, and information about how you can improve your sleep.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

National Heart, Lung, and Blood Institute (Feb 22, 2012). “Why Is Sleep Important?” https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

National Sleep Foundation (accessed 2017 March 20). “How Much Sleep Do We Really Need?” https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

National Sleep Foundation (accessed 2017 March 20). ” How Alcohol Affects the Quality- and Quantity- of Sleep” https://sleepfoundation.org/sleep-topics/how-alcohol-affects-sleep

University of Maryland Medical Center (Feb 3, 2016). “Melatonin” http://umm.edu/health/medical/altmed/supplement/melatonin.