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Can Omega 3 Fatty Acids Affect Your Mood?

Posted by on 11:42 am Body fat, Fish Oil, General Health, Omega-3, fish oil, Stay healthy, Stress, Wellness, Womens health | 0 comments

Omega 3 fatty acids have been demonstrated to significantly influence the nervous system and affect brain structures.

Can omega 3 fat also impact the way you feel emotionally?

This was evaluated in young adults with depressive symptoms by giving them 1.4 g of EPA and DHA, the active ingredients of omega 3 fat, or a placebo (Ginty AT, Conclin SM, 2015).

The participants took the omega 3 fatty acids for 21 days, and the results showed a significant difference between the treatment group and the placebo group.

67% of the participant taking the omega 3 fatty acids no longer met the criteria for being depressed, while only 20% in the placebo group were no longer depressed.

 

When medical students were given either 2085 mg of EPA and 348 mg of DHA or a placebo, the ones who received the omega 3 fatty acids experienced a 20% reduction in anxiety symptoms and a 14% reduction in IL-6 and TNF-alpha, both markers of inflammation (Kiecolt-Glaser JK et.al., 2011).

 

The fatty acid composition of the red blood cells in patients with recurrent major depression was found to be significantly lower in the patients compared to the control group without depression ( Assies J, et.al., 2010).

 

According to these studies, just by taking some capsules of a high-quality omega 3 fish oil daily, you should see a positive effect on your mood.

 

References

Assies J, Pouwer F, Lok A, Mocking RJ, Bockting CL, Visser I, Abeling NG, Duran M, Schene AH Plasma and erythrocyte fatty acid patterns in patients with recurrent depression: a matched case-control study. PLoS One. 2010 May 14;5(5):e10635.

Ginty AT, Conklin SM. Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial.
Psychiatry Res. 2015 Sep 30;229(1-2):485-9.

Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34.

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources

Read more.. 

Change The Structure Of Your Brain And Improve Your Memory With This Fat

Posted by on 11:29 am Body fat, Fat, Fish Oil, General Health, Memory, Omega-3, fish oil, Stay healthy | 0 comments

 

You may think it sounds too good to be true to be able to change your brain structure by only eating a certain type of fat.

The following research is however of very high-quality and included structural neuroimaging, cognitive performance testing, vascular markers and additional blood tests (Witte AV, et.al., 2014).

65 healthy participants 50 to 75 years took either fish oil or a placebo for 26 weeks.

 

The results showed a significant increase in executive function after taking the fish oil for 26 weeks when compared to the placebo.

Even more interesting, the fish oil had beneficial effects on white matter microstructural integrity and gray matter volume.

Not only that, it also had beneficial effects on the carotid intima media thickness and diastolic blood pressure.

The carotid intima media is the inner layer of the blood vessel wall.

How much fish oil did they take?

They only took 2.2 g a day to get all those benefits.

 

If you want to add more things which will have a beneficial effect on your brain structure, you can add aerobic exercise and cognitive stimulation.

The participant in this study had mild cognitive impairment.

Compared to the control group, the participants taking an omega-3 fatty acid supplement and participating in aerobic exercise and cognitive stimulation increased or preserved gray matter volume (Kobe T, et.al., 2016).

Gray matter volume decreased in the control group.

Sometimes you don’t have to make a lot of changes to get a lot of benefits.

 

 

References

Köbe T, Witte AV, Schnelle A, Lesemann A, Fabian S, Tesky VA, Pantel J, Flöel A. Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. Neuroimage. 2016 May 1;131:226-38.

Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A,

Long-chain omega-3 fatty acids improve brain function and structure in older adults.
Cereb Cortex. 2014 Nov;24(11):3059-68.

 

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

READ MORE…

 

3 Important Benefits of Flax Seeds

Posted by on 12:26 pm Anti-Aging, Anti-aging, Antioxidents, Blood Pressure, Bloodsugar, Body fat, Bone density, bone loss, Diabetes, Flaxseeds, General Health, General Health, Glucose, Green tea, Happiness, HDL, HDL Level, Health, Health Risk | 0 comments

 

One of the impressive health benefits of flax seeds is the ability to decrease blood pressure (Rodriguez-Leyva D, et.al., 2013).

In a double-blinded, placebo-controlled study, 30 g of flax seeds daily for 6 months reduced the systolic blood pressure of 10 mm Hg and the diastolic blood pressure with 7 mm Hg.

 This is as good as some blood pressure medications, and instead of side-effects, you get even additional benefits.

13 g of flax seeds daily has shown to decrease blood glucose and insulin and improve insulin sensitivity in obese individuals with pre-diabetes (Hutchins AM, et.al., 2013).

Flax seeds can also lower cholesterol. 

In just 7 days a drink made of flax seeds lowered total cholesterol by 12% and LDL cholesterol (the bad cholesterol) 15% (Kristensen M, et.al., 2012).

Even if many people are not aware of these health benefits, it’s been known for a long time that flax seeds can reduce total cholesterol, LDL and decrease the blood glucose after a meal (Cunnane SC, et.al., 1993).

 

It is very important to keep the blood glucose in a good range even after a meal, it is not enough to only have good fasting blood glucose.

I recommend grinding 2 tablespoons of flax seeds in a coffee grinder and put them in a glass with water, stir it and drink it thick. You can of course also sprinkle it on food, like a salad if you prefer.

 

References

Cunnane, S. C., Ganguli, S., Menard, C., Liede, A. C., Hamadeh, M. J., Chen, Z. Y., … & Jenkins, D. J. (1993). High α-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humansBritish Journal of Nutrition69(2), 443-453.

Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research33(5), 367-375.

Kristensen, M., Jensen, M. G., Aarestrup, J., Petersen, K. E., Søndergaard, L., Mikkelsen, M. S., & Astrup, A. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of the effect depends on food typeNutrition & Metabolism9(1), 8.

Rodriguez-Leyva, D., Weighell, W., Edel, A. L., LaVallee, R., Dibrov, E., Pinneker, R., … & Pierce, G. N. (2013). Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive PatientsNovelty and Significance. Hypertension62(6), 1081-1089.

Do you have to be in good shape to tolerate high-intensity short interval training?

Posted by on 6:51 pm Body fat, Exercise, General Health, Get in shape, Intensity Training, Muscles, Sports performance, Tennis, Vigorous Activity | 0 comments

Running on treadmillHigh/intensity short/interval training is a type of exercise that stresses the body hard for a very short period of time. In other words, it is hard exercise, but you don’t have to spend much time doing it.
That you don’t have to spend much time exercising appeals to most people, but you may wonder if you can tolerate it. Is it safe to exercise this way if you are not in great shape?

The reviewed research should answer that question, but make up your own mind after reading this.

It may surprise you that anybody would even try this with people in the shape that they were. The researchers took patients with signs of chronic heart failure and had one group do high/intensity short/interval training, and had another group do the regular continuous aerobic exercise training(Koufaki P et al. 2014).

The program lasted for 6 months and the participants were tested for cardiorespiratory fitness at the start and at the end.

Peak oxygen uptake, sit to stand and gait speed improved equality in both groups, no difference in results.

The researchers concluded that the training adaptations were achieved in the high intensity short interval training group despite a significant reduced time commitment  and reduced work volume when compared to continuous aerobic exercise training.

There is really no reason to waist time exercising for a long period of time unless you enjoy the exercise itself. The high intensity training was also tolerated well.

Maybe it should not be a surprise that people with heart failure can exercise like this.
Years ago people were advised not to do any exercise after they had a heart attack, believing exercise would increase their risk for another heart attack. That has been changed because we know better now, that exercise is one of the things that will help prevent heart problems.

 

 

 

 
Koufaki P1, Mercer TH, George KP, Nolan J. Low-volume high-intensity interval training vs continuous aerobic cycling in patients with chronic heart failure: a pragmatic randomised clinical trial of feasibility and effectiveness. J Rehabil Med. 2014 Apr;46(4):348-56. doi: 10.2340/16501977-1278.

Interesting reason why you may gain fat around your waist.

Posted by on 1:35 pm Body fat, Eating, Exercise, Fat, General Health, Inflammation, Intensity Training, Waist circumference, Weight, Weight loss | 0 comments

Woman's fingers measuring her belly fatWhen you notice that you have gained fat around your waist, it usually also means that you have gained visceral fat.

Visceral fat is fat deposited around your inner organs, and is contributing to metabolic dysfunction and inflammation.

The reviewed research is very interesting because it investigated if there was a connection between an increase in waist circumference, visceral fat, and increased intestinal permeability (Gummesson A, et al. 2011). Intestinal permeability is a way to tell if we are absorbing particles into the blood that were not meant to be absorbed. The mucosal membranes of the intestinal tract are supposed to protect us from absorbing pathogens like bacteria’s and also large protein particles that were not meant to be absorbed. Our body will attempt to defend itself by triggering inflammation when we absorb particles that we are not meant to absorb.

 In this study, waist circumference and intestinal permeability were measured, and computed tomography and dual energy X-Ray were also used. A positive correlation was found between waist circumference and intestinal permeability. Visceral fat and liver fat also correlated with increased intestinal permeability.

It is important to have normal intestinal permeability and a well functioning gastrointestinal tract for many reasons, and it may also help you in keeping your waist slim.

Click here to learn how to eat to support a healthy gastrointestinal tract.

Gummesson A1, Carlsson LM, Storlien LH, Bäckhed F, Lundin P, Löfgren L, Stenlöf K, Lam YY, Fagerberg B, Carlsson B. Intestinal permeability is associated with visceral adiposity in healthy women. Obesity (Silver Spring). 2011 Nov;19(11):2280-2. doi: 10.1038/oby.2011.251. Epub 2011 Aug 18.

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Not all exercise burns fat equally.

Posted by on 11:01 am Body fat, Eating, Exercise, General Health, Get in shape, Intensity Training, Weight, Weight loss | 0 comments

Gym CyclingHave you accepted this truism: that the more physically active you are, the less likely you are to gain weight? Here is the catch: not all exercise is equally effective when it comes to burning fat. The good news is you don’t have to exercise for several hours a day to make a difference.

The reviewed research is very interesting and the results may surprise you. Healthy young men were divided into three groups: one control group did not exercise, one group did moderate intensity exercise at 50 percent Vo2peak for 60 minutes, and one group did high intensity exercise, alternating 2 minutes at 90 percent Vo2peak with 2 minutes at 25 percent Vo2peak(Trombold JR, et al. 2013). The energy expenditure was the same for both exercise groups.

The participants were provided a test meal the morning after the exercises. Tests were performed fasting before the meal, and 2, 4, and 6 hours after the meal.

The results showed that even if the participant had similar energy expenditures the high intensity exercise was more effective in lowering triglycerides after the meal. The high intensity was also more effective in increasing fat oxidation which means the high intensity exercise burned more fat.

 

 

 

Trombold JR, Christmas KM, Machin DR, Kim IY, Coyle EF Acute high-intensity endurance exercise is more effective than moderate-intensity exercise for attenuation of postprandial triglyceride elevation. J Appl Physiol (1985). 2013 Mar 15;114(6):792-800. doi: 10.1152/japplphysiol.01028.2012. Epub 2013 Jan 31.