Flaxseed Oil And Acne

Whilst there have not been many flaxseed oil and acne studies carried out, flaxseed supplements remains a popular acne treatment, with both natural therapists and acne sufferers.

Flaxseed is traditionally used as a natural laxative, providing bulk to the stool as well as lubrication. But flax oil has many other benefits, which derive from its richness in the omega 3 essential fatty acid. Essential fatty acids are so named because we must get them from our diet - our bodies do not make them. They are important for normal growth and development, brain function, and help prevent chronic illnesses like arthritis and heart disease.

Essential fatty acids come in several forms, the most commonly known being the omega 3 fatty acids and the omega 6 fatty acids. Omega 6 fatty acids are more common in our Western diets, being found in oils like safflower, sunflower, corn, sesame, and other oils. It is possible to have a deficiency of omega 6 fatty acids if relying only on omega 3 fats, like flax and fish oils, as the main type of fat in the diet. Or if taking the omega 3 fatty acids in greater quantities for a period of one and a half, to two years, to restore an omega 3 deficiency. But the more likely scenario is that an excess of omega 6 fatty acids is being consumed in relation to the omega 3's.

Symptoms of omega 3 fatty acid deficiency include dry skin, sticky platelets, and tissue inflammation. Given that inflammation is of particular concern for acne sufferers, it becomes easier to see why increasing the amount of omega 3 fatty acids in the diet remains a popular natural acne treatment.

Omega 3 fatty acids can be found in certain types of fish like salmon and mackerel, and flaxseed oil. And as well as reducing inflammation, omega 3's speed up healing - again, important for acne sufferers - and reduce platelet stickiness. Platelet stickiness becomes important beyond heart health when you consider that the blood cells carry the supply of oxygen to cells, including cells in our skin, and the cells that are involved in healing.

There are 3 types of omega 3 fatty acids that are significant. These are alpha linolenic acid (ALA or LNA), eicosapentaenoic acid (EPA), and docosahexanoic acid (DHA). ALA (or LNA, as it is often abbreviated to) is converted into EPA and DHA by the body. EPA and DHA are the forms in which the omega 3's are most easily used by the body. Supplementation with ALA has been found to reduce inflammation and improve dry skin.

Flaxseed oil is a very good source of ALA, containing an average of 55% and higher. But to carry out the conversions into EPA and DHA, the body needs to have good levels of zinc, magnesium, vitamin C, vitamin B3 and vitamin B6.

The recommended intake of ALA is about 2,220 mg per day. Higher doses are recommended to treat deficiencies, or some conditions. There is no real standard recommendation for acne sufferers simply because not enough studies have been done in relation to acne. But doses of 3000 to 6000 mg per day are used to prevent and treat some chronic conditions.

What Is Cardiovascular Endurance?

What Is Cardiovascular Health?
We all remember our days in gym class of running laps and climbing ropes. We treasured playing dodge ball and running under a giant parachute. Aside from delighting our childlike desire to play, these activities were designed to accomplish an important purpose. Gym class and sports practices were developed to get our hearts pumping and to improve our cardiovascular endurance.

What is cardiovascular endurance?
Cardiovascular training involves exercises that recruit both our cardiovascular and respiratory systems. When you think of activities that cause your heart to beat faster or you to breathe rapidly, these are activities that improve your cardiovascular endurance. Cardiovascular training is often referred to simply as "cardio" or "aerobic" training and includes exercises such as cycling, running, walking, and swimming.

Why is cardiovascular endurance important?
Cardiovascular training engages both your cardiovascular and respiratory systems, or more simply, your heart and your lungs. Stressing these systems and organs through exercising teaches them to become stronger and more efficient. For example, the stroke volume (amount of blood that is ejected in one heart beat) of a trained athlete will be much higher than the stroke volume for an untrained individual. As a result, a trained athlete's heart at rest will be required to beat fewer times per minute than an untrained individual's. Improving the efficiency of these systems allows the body to maintain health with less strain and difficulty.

How do we measure cardiovascular endurance?
While many activities are outstanding methods to improve cardiovascular health, measuring the intensity of these activities is an important way to assess both effectiveness and improvement. The American College of Sports Medicine (ACSM) recommends that individuals train between 64 - 94% of their maximal heart rate to improve health and endurance. The following equation is used to determine individual maximal heart rate:
Maximal HR = 220 - age
Using the maximal heart rate an individual can determine his or heart ideal training rage by multiplying maximal heart rate and target percentage.
Target HR (lower) = [maximal HR] x 0.64
Target HR (upper) = [maximal HR] x 0.94
For example, a 35 year old individual with an estimated heart rate or 185 (220 - 35 = 185) would want to exercise with the range of 118 - 174 beats per minute.

How do we measure our heart rate?
There are several methods for measuring your heart rate. We are all accustomed to the stethoscopes that health professionals utilize to clearly hear our heart beat, but it is unlikely that you will be carrying a stethoscope with you the next time you go out for a walk. Finding your pulse on your neck or on your wrist is an effective way to count your heart beats. After you find your pulse you can watch a clock for 15 seconds as you count the number of times that your heart beats. When you determine the number of beats in 15 seconds you can multiply this number by 4 to establish your heart rate, or beats per minute. You can also purchase a heart rate monitor to wear while exercising to ensure that you are training within the target range.
Improving your cardiovascular health and endurance is a key aspect in developing your overall wellness. A healthy heart will undoubtedly lengthen your life and the types of activity that you are able to enjoy as you grow older. As you fondly recall your days of recess and gym class, remember the activities that you once enjoyed with great enthusiasm, and try those activities again. You will get your heart pumping and improve your health!