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The Eden Springs newsletter for the promotion of healthy habits at work Issue 10 · June 2008

your source of

well being at work

www.edensprings.com1

Keeping Hydrated this Summer

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The Essentials on Fatty Acids:

Omega-6 and Omega-3Dr. Nathalie Jacquelin-RavelSpecialist in Micro-Nutrition.Genolier, Switzerland

FROM THE EXPERT

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How can you reach a goodratio of essential fatty acids?

• Use canola or rapeseed oil with olive oil as dressing in your salad

• Include at least two servings of fish per week, particularly fatty fishlike salmon, sardines, mackerel,herring, and trout.

• Eat some walnuts, flaxseeds

• Decrease the consumption of vegetable oils rich in omega-6 fatty acids.

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Omega-6 and Omega-3 are consideredessential fatty acids (EFA's) which meansthey are essential to human health, butthey cannot be created by the body.Therefore they must come from thefood we eat. They are only 2 among 49known essential nutrients. Sunflower,safflower, corn oil, soybean, cottonseedoil are rich in Omega-6, while fatty fish,canola oil and flaxseed oil are rich inOmega-3 fatty acids.

Omega-6 and Omega-3 fatty acids haveopposing effects - the “yin” and “yang”effect. These fatty acids need to be equalin concentration in body tissues as theycheck each other in a delicate balanceto regulate thousands of metabolicfunctions. Nearly every biologic functionis somehow interconnected with the

delicate balance between Omega-6and Omega-3.

Research suggests that human beingsevolved on a diet with a balanced ratioof Omega-6 to Omega-3, upon whichour genetic patterns were established. Over time, agricultural andtechnological advances have made itpossible to mass-produce vegetableoils and the use of these Omega-6 richoils has become more prevalent in thefood supply. As a result, the modern-day western diet contains levels ofOmega-6 far in excess of Omega-3(studies indicate anywhere from 11:1to 30:1!).

This imbalance has a dramatic effecton human metabolism. An excessivelevel of Omega-6 is known to promotethe pathogens of many diseases,including cardiovascular disease,diabetes, cancer, obesity, auto-immune

With summer approaching it is a goodtime to remind ourselves about theimportance of hydration. It is water thathelps to regulate your body's temperaturethrough sweating, keeping your body fromover-heating.

With warmer temperatures the bodyrequires additional fluids to operateefficiently, especially if you exercise regularlyor carry out strenuous work. Even if youdon't perceive it, your body perspires

more in warmer temperatures, and ifyou are doing any physical labour youcan sweat up to one litre of fluid everyhour. The lost fluid needs to be replacedto maintain your body in peakperformance, whether at work or at play.

Even if you are working indoors in anair-conditioned environment, it isimportant to be conscious of yourhydration. According to research by

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diseases, rheumatoid arthritis andasthma. In contrast, increasedlevels of Omega-3 have beenshown to have a suppressiveeffect on these same diseases.

To keep Omega-6 andOmega-3 in balance, nutritionexperts recommend a“Mediterranean diet”. The traditionalMediterranean diet includes a generousamount of whole grains, fresh fruitsand vegetables, fish, olive oil, and garlic;plus, there is little meat, which is highin Omega-6 fatty acids. Research hasshown that only the diet of Crete andthe traditional diet of Greece resemblesthat of our distant ancestors in terms

Your source of well-being at workThe Eden Springs newsletter for the promotion of healthy habits at work Issue 10 · June 2008

- your source of well-being at workEden water

Energy Health Balance Creativity Focus 2

Well-being at WorkPublication Director: Mark Reimer.Editor: Dr. Nathalie Jacquelin-Ravel.Design & production: www.redcomunicacion.esEDEN SPRINGS (Europe) S.A. - Chemin du Trési 9,CH-1028, Préverenges, SwitzerlandTel: +41 (0) 21 811 25 50 www.edensprings.com

The information in this publication does not provide medical advice forindividual problems.For advice and treatment, consult your doctor or health care professional.

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Omega-6 and Omega-3Keeping Hydratedthis Summer

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Sources:Dr. Cholat. “Temperature, Air-conditioning, Hydration and Comfort atWork”; Service Central d'Appui en Santé au Travail d'EDF - GDF; 2006Healthworks Corporate

Reference :Omega-6/omega-3 Essential Fatty Acid Ration: The scientific Evidence,World Review of Nutrition and DieteticsEditors: A.P.Simopoulos, L.G.Cleland

DID YOU KNOW…

British scientists, dehydration caused byair-conditioning systems can cause stressin office workers, as well as triggerheadaches and fatigues. Air-conditioningcan also have a drying effect on the skin,which is particularly affected bydehydration.

Summer-time

Hydration Hints• Drink a glass of water when you get

up in the morning, since you've hadno fluids for many hours.

• Have a glass of water with each meal.Drinking water at mealtimes aids inthe digestive process.

• Don't wait until you feel thirsty to drink; by the time the body registersthirst, it is already dehydrated.

• Remind yourself to drink continuallythroughout the day by keeping a water glass or bottle on your desk.

• Liven up plain water with a slice of lemon, lime, orange or grapefruit, ora dash of juice.

• Freeze pureed fruit (such as peaches,mangoes, or pears) in ice cube trays,and add a cube or two to plain water.

of fiber, anti-oxidants, saturated fat,monounsaturated fat, and a ratio ofOmega-6 to Omega-3 fatty acids thatis close to 1 to 1.

The Essentials on Fatty Acids:

Your blood is 95% water, whichis what carries the

essential nutrients tothe cells in your body,

and removes thewaste from the cells.

Dehydration can lowerblood pressure, resulting in

less fluid to the brain andleaving you feeling tired andsluggish. Staying hydrated bydrinking plenty of water will

assist your concentration andenergy levels.