Omega-6 is another polyunsaturated fatty acid, found in vegetable oils like corn, cottonseed, soybean, safflower, and sunflower.  Studies indicate that reducing consumption of omega-6 while increasing omega-3 produces health benefits, however.  A 1:1 ratio of omega-6 to omega-3 would be excellent, but even a 2-4:1 ratio is better than the average American's diet. To improve your ratio, eat more fish and less fried fast foods, potato chips, cookies, donuts, etc. Choosing the right kind of fish is the first step.  Preparing it in a way that preserves omega-3 amounts without introducing excessive unhealthy fats or sodium (while also tasting delicious) is an important next step for regular fish consumption.  Bake or grill your fish instead of frying, which adds undesirable omega-6 to your omega-3. To reduce amounts of mercury and other toxins, remove the skin and outer fat of your fish, where such toxins tend to reside in higher concentrations.  If you intend to drain your canned tuna, choose tuna packed in water.  Omega-3 adheres to oils far better than water, so less of it will go down the drain when you empty the can. Maybe you've never been much of a fish person, or maybe you can't get your kids to eat any fish that isn't in the form of a frozen, fried stick.  Get creative and you can slip more omega-3-rich fish into your dinner menu.  Try replacing meat in dishes with fish.  Grilled kebabs, for instance, can easily be switched from beef or chicken to salmon or tuna. Many people recoil at the thought of anchovies, but they are very high in omega-3 and blend easily into many dishes.  Finely chopped anchovies practically melt into sauces, for instance, and impart a savory and umami -- not fishy -- flavor.  Try adding them to your pasta sauce next time. Algae isn't fish, but it is where much of the omega-3 in fish comes from.  Edible algae like seaweed or kelp are high in DHA, one of the component parts of omega-3.  Cut out the middleman every once in a while, or better yet, pair a high omega-3 fish with its favorite food on your plate. Fish-based omega-3 contains DHA and EPA, both of which have demonstrated health benefits.  The benefits of non-fish based omega-3 foods, which contain ALA, are less definitive but strongly indicative. 2.2-4.4 g of ALA is recommended for a 2,000 kcal/day diet. Good sources of ALA-based omega-3 include soybeans, canola, walnuts, flaxseeds, and ALA-enriched foods like eggs and occasionally peanut butter (among other foods). If you have difficulty consuming enough omega-3 rich foods, have medical conditions that would benefit from higher omega-3 consumption, are pregnant, or are just interested in increasing your omega-3, talk to your healthcare professional about supplements.  Omega-3 supplements most often come in the form of fish oil caplets.  Some people complain that these have an unpleasant, fishy aftertaste, but there are a wide variety of fish oil options (with a wide variation in quality control), so do some research and find one that works for you.  Most people have to worry about too little omega-3, but overconsumption of omega-3 can be a problem for some, as it can cause bleeding problems.  Do not consume an average of more than 3 grams per day without consulting your physician.

Summary: Bring your omega-3 and omega-6 into better balance. Prepare fish wisely. Sneak more fish into your diet. Eat other high omega-3 foods as well. Consider omega-3 supplements.


A coccyx cushion (sometimes called a wedge cushion) is a U-or V-shaped pillow that protects the coccyx from uncomfortable pressure. Some cushions are also formed as a wedge. The U- or V-shape, in comparison with the circular doughnut cushions, often provide more comfort for people with tailbone pain. These cushions can also be used to provide comfort for those with hemorrhoids (piles) pain, prostate disorders, pilonidal cysts or degenerative bone disease.  Doctors frequently recommend that patients use a coccyx cushion after back surgery to reduce pressure on the spinal column and tailbone. Coccyx cushions are also often used to help relieve pain from other chronic pain conditions and inflammatory pain or to relieve pressure on the back and pelvic area during pregnancy. Coccyx cushions differ from ring or doughnut cushions, which have a hole in the middle, and help reduce pressure on the anal and prostate region in cases of hemorrhoids and swollen prostate. You can buy a coccyx cushion at a local surgical supply store or pharmacy.  You can also search online using terms like “coccyx cushion”, “tailbone cushion” and “tailbone wedge cushion”. Online sources can be less expensive, but the advantage to using a local dealer is that you can try different cushions to see which might work best for you. Do some research in advance. There are multiple things to consider when buying a coccyx cushion. Some are softer and thicker than others, some are inflatable, and others have washable covers. There are also cushions using different materials as padding and some may be more comfortable for you than others. Some of the materials used are memory foams, gels, semi-liquid gels, or other materials. Talk to your physician or orthopedic specialist to see if they have specific recommendations. If you cannot find a comfortable option in stores, then you can try making your own coccyx cushion. Most coccyx cushions are just regular cushions with a small opening on one side. You can get a large piece of memory foam or a memory foam pillow and cut out a small wedge on one side. Other creative options include duct taping together segments of a pool noodle, using a neck pillow, or filling a long sock with rice and bending it into a "U" shape. Coccyx cushions are made in varying levels of thickness and firmness and it’s important that you select a coccyx cushion that’s comfortable for you. Squeeze the cushion in your hand to feel how firm it is. This will give you an idea of how it will feel to sit on the cushion and how much support it will give you. Coccyx cushions are also made with gel inserts. Gel inserts can help provide a softer form of cushioning and will conform better to the particular contours of your body. Some gel inserts in coccyx cushions can be removed to be warmed or frozen for hot or cold therapy. Some coccyx cushions are U-shaped and have a cut-out area to help relieve pressure on the spine and tailbone. Many people find more relief with these cushions, so try the solid ring cushions and the cut-out version to determine which kind is better for your needs. Coccyx cushions can be anywhere from 3 to 7 inches (7.6 to 17.8 cm) thick. Most people use the 3-inch thickness, but a thicker cushion can be beneficial to heavier users. Ask your physician or the local dealer about what size thickness is ideal for you, given your particular body type.

Summary: Know what a coccyx cushion is and does. Buy a coccyx cushion. Consider making your own coccyx cushion. Choose a cushion that feels comfortable. Try coccyx cushions with and without the cut-out. Make sure your coccyx cushion is the appropriate thickness.


Any round object will work. You can use a round glass, the bottom of a candle, or a circular piece of paper. Just make sure the rounded edge is smooth. Take the round part of the object and place it flat on the paper where you want to draw your circle. Use the hand you don’t draw with to hold it in place so it doesn’t move when you’re tracing it. Take a pencil and follow along the round edge of the object until you’ve completed the circle. When you’re finished, take the object off the piece of paper and you’ll have a perfect circle! If there are any gaps in the circle after you move the round object, fill them in with the pencil.
Summary: Find something round that you can trace. Hold the round object on a piece of paper. Trace around the edge of the object.