If you’re not making a deliberate effort to monitor your Omega-3 intake, you might not be getting enough. It’s important to take in Omega-3 in a one-to-one ratio with Omega-6, another essential fatty acid. However, since Omega-6 is in a lot of processed foods, most of us get too much of it compared to the Omega-3 in our diets.

How can you tell if you have a deficiency of Omega-3? Here are 7 signs to look for.

#1: Your Brain Feels Sluggish

You probably grew up hearing that fish is “brain food.” It’s not the fish that helps your brain, though – it’s the Omega-3 in the fish!

It turns out that Omega-3 has neuroprotective qualities. Studies show that mothers who got sufficient Omega-3 during pregnancy had babies who scored higher on intelligence tests than mothers who did not. Its protective benefits continue throughout your lifetime.

#2: Your Body is Inflamed

Pain and inflammation are things most of us must deal with. Omega-3 is a powerful anti-inflammatory, and not getting enough of it might let inflammation take control of your body.

One study looked at the effects of Omega-3 supplementation on subjects with chronic neck and back pain. It found that after 75 days, 60% of participants reported less pain. Almost as many, 59%, said they had stopped taking the non-steroidal anti-inflammatory drugs (NSAIDs) they had been taking before the study.

#3: You’ve Gained Weight

Sometimes, systemic inflammation makes people gain weight. This symptom alone isn’t a sign of Omega-3 deficiency, but if you’ve gained weight, it’s worth adding an Omega-3 supplement to your daily routine.

A benefit here is that getting enough Omega-3 may help you lose weight, especially if you’ve gained it as the result of a deficiency.

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#4: Your Skin is Dry and Unhealthy

Essential fatty acids play several important roles in the human body. One is that they protect and nourish your skin – and without them, you might run into problems with dry skin.

In other words, if you’re experiencing skin problems, from dry skin to acne to psoriasis, it could be an indication that your body has an Omega-3 deficiency. Fortunately, this is an easy problem to fix, and it can make your skin look and feel healthy.

#5: You’re Getting Sick Frequently

Your immune system is responsible for protecting your body from viruses and infections. If you’re getting sick a lot – more than usual – it might indicate that you’re lacking Omega-3 in your diet.

Research indicates that Omega-3 plays a significant role in modulating and boosting the immune system. Adding more to your diet – or taking a supplement – might help you ward off colds and stay healthy most of the time.

#6: You’re Tired

Sometimes, we take sleep for granted. If you work hard and have family and social obligations, getting enough sleep may not be a priority.

That said, if you’re chronically fatigued and don’t feel rested even after a good night of sleep, you might need more Omega-3 in your diet. One study found that patients with chronic fatigue syndrome were prone to Omega-3 deficiency and concluded that Omega-3 supplements might be part of a treatment strategy for that condition.

Related Article: 7 Ways Omega-3's Slow the Effects of Aging

#7: Your Vision Has Worsened

Our eyesight tends to get worse as we age, but getting insufficient Omega-3 may exacerbate vision loss. Omega-3 protects the eyes and keeps them healthy.

It turns out that Omega-3 plays a role in developing healthy vision in embryos. It serves a protective role in adults, shielding our eyes from macular degeneration and other age-related vision problems.

Conclusion

Getting enough Omega-3 in your diet is essential. One of the best sources is krill oil. Krill is a renewable resource, and the Omega-3 in krill has a high degree of bioavailability, meaning that it’s easy for your body to use.

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References:

http://www.allaboutvision.com/nutrition/fatty_acid_1.htm

What you may not know is that not getting sufficient sleep isn’t just a matter of feeling a bit fuzzy in the morning. It can have serious implications for your health. Let’s look at some of the issues that a lack of sleep can cause.

Cognitive Function

Your brain needs sleep to function efficiently. You may recognize that you’re not mentally sharp after a sleepless night. That can affect your work, but it may also put your life in danger.

One study looked at the impact of sleeplessness on driving. It found that the effects of sleeplessness were comparable to intoxication. It impaired reaction times and increased the chances that a driver would have an accident.

Weight Gain

You probably know that obesity is an epidemic in the United States and worldwide. It’s easy to blame the problem on our unhealthy diets, but it turns out, sleep could be a factor, too.

Your sleep cycle is regulated by hormones, and not getting enough can cause a problem with other hormones, including leptin and ghrelin, two hormones that regulate hunger. When you’re overtired, you’re more likely to eat even if you’re not hungry.

Diabetes

Another disease that’s caused by a hormonal problem is diabetes. People who have this disease develop a resistance to insulin, the hormone that signals your cells to use glucose (sugar) as fuel.

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One study found a link between sleep deprivation and insulin resistance. Related issues were involved as well, including sleep apnea. The study concluded that problems with sleep were a risk factor for obesity, insulin resistance, and type 2 diabetes.

Heart Disease

Heart disease is the number one cause of death for both men and women. It’s responsible for fully one-quarter of all deaths in the United States.

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A review of 15 studies into the link between heart disease and sleep deprivation found that three sleep-related issues correlated to a risk of heart attacks and strokes. They included difficulty initiating sleep, difficulty maintaining sleep, and non-restorative sleep.

Respiratory System

Most people take breathing for granted. We don’t think about it unless we have a cold or some other problem that makes it difficult to breathe.

Sleep deprivation has a direct impact on the way you breathe. One study looked at the impact of one sleepless night on patients with chronic obstructive pulmonary disease (COPD) and found that their bodies had trouble processing carbon dioxide properly. Even people with healthy lungs are more susceptible to colds and respiratory infections when they’re sleep deprived.

Immune System

Your immune system protects your body against viruses and bacterial infections. It also plays an important role in healing when you get injured. People with a healthy immune system are less likely to get sick than those with a weak immune system.

A study published in the Open Respiratory Medical Journal found a link between sleep deprivation and a weakened immune response. People who don’t get enough sleep are more likely to get sick. Likewise, inflammation problems were common in people who failed to get sufficient sleep.

Conclusion

Being sleep-deprived is dangerous. Getting sufficient sleep is necessary for good health. Many of us stay up too late, and we disturb our sleep by keeping our cell phones by the bed. Creating and sticking to a sleep schedule can help you get on track – and reap the health benefits that come with being well-rested.

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References:

http://www.medicaldaily.com/nearly-third-americans-are-sleep-deprived-240273

https://www.sciencedirect.com/science/article/pii/S1087079207000202

http://www.physiology.org/doi/abs/10.1152/japplphysiol.00660.2005

https://www.cdc.gov/heartdisease/facts.htm

http://journals.sagepub.com/doi/10.1177/2047487317702043

https://www.sciencedirect.com/science/article/pii/S0012369215428570

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132857/