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FATTY ACIDS: What makes essential fatty acids essential?

As we have learned throughout the Cell Membrane Series, Omega 3 (n-3) fatty acids are important in human nutrition. Specifically, because these are essential fats that the human body cannot make on its own. N-3 fatty acids are integral structural components of the cellular membranes of tissues throughout the human body necessary from conception and throughout the entirety of our lives. 

Most of us have heard the term “good fats” and “bad fats”. Not all fats are created equal and some even have anti-inflammatory properties while others have pro-inflammatory properties. “Bad fats” usually refer to omega-6 fatty acids that promote inflammation in the membrane phospholipids of cells. While inflammation plays a key role in the healing process, chronic inflammation contributes to tissue damage, aging, and disease. 

What makes essential fatty acids essential?

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. While the human body can produce most of the fats it needs, it cannot produce Omega-3 fatty acids. This means that the body must obtain them through the foods we eat. In our last blog, we took a dive into N-3 Fatty acids which are necessary for cell growth and preservation, providing energy and forming important components of cell membranes. 

The three main omega-3s are 

  1. Eicosapentaenoic acid (EPA) 
  2. docosahexaenoic acid (DHA
  3. Alpha-linolenic acid (ALA)

EPA

Primarily found in seafood such as salmon, shrimp, and algae. EPA is used by the body to produce signaling molecules and play a role in anti-inflammatory processes. Prescription EPA is used to reduce triglyceride levels.

DHA

Similarly to EPA, it is also primarily found in seafood. DHA is an integral structural component of your skin and retina. The human retina is well known for its unique lipid profiles and not having sufficient fatty acids results in decreased vision and compromises the integrity of the retina. Additionally, studies have shown the impact that DHA has is protective against retinal diseases. DHA is also important for brain development. The developing brain needs sufficient DHA for optimal visual, cognitive development, and brain function.

ALA

ALA is the most commonly found omega-3 fatty acid in our diet. Several plants contain ALA such as flaxseeds, chia seeds, hemp seeds, flaxseed oil, and walnuts. 

Omega 3s and Disease

Omega 3 fatty acids support and modulate numerous molecular and cellular mechanisms especially in the retina, brain, and in inflammatory reactions. Omega 3 fatty acids support molecules that perform critical signaling between cells. Omega 3 fatty acids modulate membrane fluidity that is essential for the proper functioning of the tissues in the retina, brain, etc. 

Coronary Disease

Large-scale epidemiologic studies suggest that people at risk for coronary heart disease can benefit from adding omega-3 fatty acids to their daily diet. How? 

Omega 3s reduce coronary heart disease by: 

  • decreasing risk for arrhythmias
  • decrease triglyceride and remnant lipoprotein levels.
  • decrease rate of growth of the atherosclerotic plaque.
  • (slightly) lower blood pressure.
  • reduce inflammatory responses
  • And more!

Omega-3s are essential fatty acids that you get from food or supplements that help build and support a healthy body.  Fatty acids play a role in cardiovascular, neurologic, and other diseases due to their mechanisms at a cellular level. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your body working the way they should.

Disclaimer: Talk to your Physician before taking a supplement first. They may have specific recommendations or warnings, depending on your health and the other medicines you take.

More about The Institute for Human Optimization

At the Institute for Human Optimization, we are committed to helping you create a personalized plan for living your longest, healthiest life possible. My team and I leverage the most cutting-edge advances in genetic testing, nutritional analysis, and functional medicine to get to the root biological imbalances that cause aging.

The Institute for Human Optimization was created with the intention of pursuing a highly personalized approach to longevity medicine to help enhance healthspan. Where lifespan is the actual number of years we’re alive, healthspan is how many of those years are spent in health and wellness.

We believe that a long healthspan – not just a long lifespan – is the most important thing you can cultivate. A long healthspan means you don’t miss out on life as you get older. It means remaining independent and having the vitality to travel and see the world.  A long healthspan means that you can be there – in full body and mind – for the people who need you the most and that every day will feel like a gift.

We know that each person is truly unique. From DNA to iris, we all possess a blueprint that is genetically inherited and environmentally influenced. By gaining a deeper appreciation for the person on a molecular level and addressing the root causes driving disease, we can help promote optimized health through our unique scientific, N of 1, approach to individualized care.

The Institute for Human Optimization provides the most comprehensive, data-driven, personalized approach to wellness. It is:

·   Predictive – We use genomics and advanced biomarker testing to risk stratification and empowerment.

·   Personalized – We use data-driven health information to curate actionable change for disease mitigation and prevention.

·   Preventive – We utilize highly individualized programs tailored to your unique genomic blueprint.

·   Participatory – We empower engagement in personal choices, which allows for improved outcomes and enhanced results.

I am so excited about the possibility to support you on this cutting-edge journey to extend your lifespan AND your healthspan. Click here to schedule Your Longevity Equation Epigenetic Consult! Can’t wait to meet you!

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FATTY ACIDS: Building blocks of life

As we continue our Cell Membrane Series, we will be discussions the building blocks of the fat in our bodies – Fatty acids. Fatty acids are necessary for cell growth and preservation, providing energy and forming important components of cell membranes.

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. 

Fatty acids are long-chain hydrocarbons that can be separated into the following categories:

  1. saturated
  2. mono-unsaturated
  3. polyunsaturated
  4. trans fats

1) Saturated Fats 

A type of fat in which the fatty acid chains have all or predominantly single bonds between carbon molecules. The chain of carbon atoms are saturated with hydrogen atoms in these fatty acids makes these fats solid at room temperature. Examples include butter, lard, cream, cheese. 

2) Trans Fats

Trans fat are a form of unsaturated fat. While it can be naturally found in some meat and dairy, there is also Artificial Trans Fat. Artificial trans fat is created during hydrogenation, which converts liquid vegetable to make them solid at room temperature and more stable. Many studies have correlated trans fat to increased heart disease. The American Heart Association recommends reducing trans fat from your diet.

3) Monounsaturated Fats 

monounsaturated fats are simply fat molecules have a single carbon-to-carbon double bond, meaning two fewer hydrogen atoms than saturated fat and a bend at the double bond. Oils that contain monounsaturated fats are typically liquid at room temperature. Examples include: olive oil, canola oil, peanut oil, safflower oil and sesame oil. 

4) Polyunsaturated Fats 

Polyunsaturated fatty acids are fatty acids that contain two or more double bonds in its carbon chain. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids which refers to the distance between the beginning of the carbon chain and the first double bond. Examples of Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. Examples of Omega-6 fatty acids are found in vegetable oils, nuts and seeds. Omega 6 fats, when over consumed can be inflammatory to the body so having a balanced ratio between both and avoiding overconsumption of Omega 6 Fatty Acids is optimal. 

How do Fatty Acids work? 

During digestion, the body breaks down fat into fatty acids, this is so that it can then be absorbed into the blood. Fatty acid molecules are then connected together in groups of three, forming a molecule known as Triglycerides. Triglycerides are a type of fat that are the most common type of fat found in your body. They come from foods, such as butters and oils but and also from other fats you eat.

Importance of Fatty Acids to Cell Membrane

Fatty acids have many important functions in the body, stored as triglycerides in an organism, are an important source of energy. If glucose isn’t readily available for energy, the body then uses fatty acids to fuel the cells instead.

If we recall from our earlier Cell Membrane blogs, cell membranes are primarily composed of lipids, specifically phospholipids and a few cholesterol molecules. Phospholipids are the lipids which have phosphate in their molecular structure. It is an important component of cell membrane. It is made up of two hydrophobic fatty acid tails and a hydrophilic head consisting of a phosphate group. The two constituents are joined by a glycerol molecule. Phospholipids are what support the cell membranes unique structure due to their hydrophobic (non-polar) tails and hydrophilic heads (polar). This means that heads of the molecules face outward and are attracted to water whereas the tails face inside away from the water allowing them to arrange themselves in a sphere form in aqueous solutions. 

Fatty acids are part of the lipid class, widespread in food and organisms, being an critical component of the membrane cell. They have important biological functions, structural and functional roles, and stored as triglycerides in an organism, are an important source of energy.

This blog highlights the importance of fatty acids in human health, both regarding on the physiology of human body, especially omega-3 and omega-6 fatty acids become common ground to these pathologies. In the upcoming blog we will discuss how these fatty acids play a role in cardiovascular, neurologic, endocrinological, and other diseases due to their mechanisms at a cellular level.

More about The Institute for Human Optimization

At the Institute for Human Optimization, we are committed to helping you create a personalized plan for living your longest, healthiest life possible. My team and I leverage the most cutting-edge advances in genetic testing, nutritional analysis, and functional medicine to get to the root biological imbalances that cause aging.

The Institute for Human Optimization was created with the intention of pursuing a highly personalized approach to longevity medicine to help enhance healthspan. Where lifespan is the actual number of years we’re alive, healthspan is how many of those years are spent in health and wellness.

We believe that a long healthspan – not just a long lifespan – is the most important thing you can cultivate. A long healthspan means you don’t miss out on life as you get older. It means remaining independent and having the vitality to travel and see the world.  A long healthspan means that you can be there – in full body and mind – for the people who need you the most and that every day will feel like a gift.

We know that each person is truly unique. From DNA to iris, we all possess a blueprint that is genetically inherited and environmentally influenced. By gaining a deeper appreciation for the person on a molecular level and addressing the root causes driving disease, we can help promote optimized health through our unique scientific, N of 1, approach to individualized care.

The Institute for Human Optimization provides the most comprehensive, data-driven, personalized approach to wellness. It is:

·   Predictive – We use genomics and advanced biomarker testing to risk stratification and empowerment.

·   Personalized – We use data-driven health information to curate actionable change for disease mitigation and prevention.

·   Preventive – We utilize highly individualized programs tailored to your unique genomic blueprint.

·   Participatory – We empower engagement in personal choices, which allows for improved outcomes and enhanced results.

I am so excited about the possibility to support you on this cutting-edge journey to extend your lifespan AND your healthspan. Click here to schedule Your Longevity Equation Epigenetic Consult! Can’t wait to meet you!


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CELL MEMBRANE: Where optimal health begins

What we eat applies on the cellular level directly to cell membranes. Proper nutrients provide the inputs so that our trillions of cells and cell membranes that are constantly signaling each other can properly function. Lacking these critical nutrients overwhelms our cells and their functions leaking material out of our bodies, this is also known as “leaky cells”.

This week, we are continuing our series on Cell Membrane. If you have followed along, you know that the Cell membrane creates a protective barrier that shields the outside elements from the internal components of the cell, organelles.

Cell membrane provides vital functions in the maintenance of cell activities including:

• They protect from toxic substance out of the cell

• Contain pathways that allow specific molecules to enter and leave the cell such as ions, nutrients, waste via transmembrane proteins.

• Separate vital metabolic processes conducted within little organs known as organelles.

• Communication

• Signal generation

Importance of Proper Nutrients

As we learned last week, all our cells have a cell membrane. Cell membrane creates a protective barrier that shields the outside elements from the internal components of the cell, organelles. Organelles have specific functions such as producing energy and controlling cell growth. For our organs and body systems to work at a functional level, that requires to have proper nutrients for optimal cellular performance. This means we need to consume an adequate number of phospholipids, cholesterol, amino acids, to support our cell membranes. Unfortunately, when we do not have enough of the necessary nutrients, our cells become “leaky”.

Leaky Cells

We have heard the term “leaky gut” which is caused by increased intestinal permeability when the gaps in the walls of your intestines loosen. This condition invites bacteria, toxins, and more to pass through your intestinal walls. This condition is linked to several health conditions and triggers inflammation, autoimmune disorders, and more.

Similarly, this can occur in our cell membranes too. When we are not consuming the adequate amount of phospholipids, cholesterol, amino acids that make proteins that deficit in conjunction with oxidative stress burdens our cell membrane on a cell level. This results in our cell membranes being unable to perform properly and making them unable to detoxify our cells. Luckily, we can take steps to optimize our cell membrane health.

How to Optimize Cell Membrane Health

Supporting our cell membrane health requires a nutrient-dense diet. A diet that is rich in processed oils, genetically modified foods, conventional high-fat dairy products will result in your cell membranes being composed of unhealthy fatty acids from those foods. Why isn’t this ideal?

All cells are contained by a cell membrane that is selective to desired components but protects it and acts as a protective barrier to undesired components, known as cell membrane permeability. When your cells are less permeable that reduces the ability for nutrients to reach our cells and for our cell membranes to properly function.

What foods will optimize cell membrane health?

-High-quality fats such as Coconut Oil, Olive Oil, and Avocado Oil

-Cruciferous vegetables

-Root Vegetables: Yams, Carrots, Turnips, Squash

-Fruit

-Whole Grains: Buckwheat, Brown Rice, Gluten Free Oats are great examples.

-Bioavailable animal protein: a protein that is easy for the body to digest, absorb, and make into other proteins

Ultimately, what you put into your body has a direct impact on your cellular function. However, so does the toxins and stressors we are exposed to daily. Other tips you can try at home include

Optimized Sleep: Making sure your sleep area is dark and cool. The best bedroom temperature for sleep varies from person to person but studies have shown it is around 60-67 degrees Fahrenheit. Limiting your blue light exposure before bedtime also helps with sleep rhythms.

Stress Management: Stress is a part of everyday life but there are things we can do individually to manage it including daily exercise and relaxation techniques such as yoga, stretching, and meditation.

More about The Institute for Human Optimization

At the Institute for Human Optimization, we are committed to helping you create a personalized plan for living your longest, healthiest life possible. My team and I leverage the most cutting-edge advances in genetic testing, nutritional analysis, and functional medicine to get to the root biological imbalances that cause aging.

The Institute for Human Optimization was created with the intention of pursuing a highly personalized approach to longevity medicine to help enhance healthspan. Where lifespan is the actual number of years we’re alive, healthspan is how many of those years are spent in health and wellness.

We believe that a long healthspan – not just a long lifespan – is the most important thing you can cultivate. A long healthspan means you don’t miss out on life as you get older. It means remaining independent and having the vitality to travel and see the world.  A long healthspan means that you can be there – in full body and mind – for the people who need you the most and that every day will feel like a gift.

We know that each person is truly unique. From DNA to iris, we all possess a blueprint that is genetically inherited and environmentally influenced. By gaining a deeper appreciation for the person on a molecular level and addressing the root causes driving disease, we can help promote optimized health through our unique scientific, N of 1, approach to individualized care.

The Institute for Human Optimization provides the most comprehensive, data-driven, personalized approach to wellness. It is:

·   Predictive – We use genomics and advanced biomarker testing to risk stratification and empowerment.

·   Personalized – We use data-driven health information to curate actionable change for disease mitigation and prevention.

·   Preventive – We utilize highly individualized programs tailored to your unique genomic blueprint.

·   Participatory – We empower engagement in personal choices, which allows for improved outcomes and enhanced results.

I am so excited about the possibility to support you on this cutting-edge journey to extend your lifespan AND your healthspan. Click here to schedule Your Longevity Equation Epigenetic Consult! Can’t wait to meet you!

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