Your Road to Wellness

Omega-3, fish oil

Can this prevent early mortality? Let’s look at the research.

Posted by on 9:00 am Fish Oil, General Health, Inflammation, Omega-3, fish oil | 0 comments

telomeres

 

Telomeres are structures found at the end of our chromosomes. They help protect genetic
information.
Shorter telomeres have been associated with poor health behaviors, age-related diseases, and
early mortality.
Telomere length can for that reason be one way to estimate how fast we age. As we age
telomeres get shorter. If we can slow down the process that shortens the telomeres or even
better, lengthens them, we should be better off.
Telomere length is regulated by the enzyme telomerase and is linked to exposure to
proinflammatory cytokines and oxidative stress.

 

 

The following study investigated whether omega 3 fatty acid supplementation could affect
telomere length, telomerase, and oxidative stress (Kiecolt-Glaser, JK, et al., 2013).
The participants were 106 healthy sedentary overweight middle-aged and older adults who
received either 2.5g or 1.25g per day of omega 3 supplements, or placebo capsules that had
the proportions of the fatty acids in a typical American diet.
The results showed that the omega 3 fatty acids significantly lowered oxidative stress.
The researchers also found that telomere length increased with decreasing omega 6 fatty
acid to omega 3 fatty acid ratio.
This suggests that a lower omega 6 fatty acid to omega 3 fatty acid ratio can impact cell aging.

Most people in the western world ingest too much omega 6 fat from vegetable oils and too little
omega 3 fatty acids.
It is the ratio that is really important, because omega 6 fat converts to arachidonic acid, a
precursor for inflammation, while the omega 3 fatty acids EPA and DHA reduce inflammation.
The easiest way to increase the intake of EPA and DHA is by taking omega 3 fish oil capsules.
It is however important that the fish oil is processed correctly to remove toxins since all fish is
now more or less contaminated.
Fish oil in the form of triglycerides is more stable and also better absorbed than the more
a common form of ethyl ester which is cheaper to manufacture.

 

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Reference:

Kiecolt-Glaser JK, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS,
Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A
randomized controlled trial.Brain Behav Immun. 2013 Feb;28:16-24.

 

Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acids since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources. Research has shown many health benefits from Omega 3 fat intake. Several studies are showing evidence that the protective benefits of fish oil prevent death from heart disease

The anti-inflammatory effects of Omega 3 fatty acids are well known. Several studies on rheumatoid arthritis using supplements with EPA/DHA, which is found in fish oil, have shown to decrease morning stiffness and reduce the number of painful and swollen joints. Fish oil has also shown to help in the treatment of colitis

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Can fish oil provide protection against air pollution?

Posted by on 9:00 am Fish Oil, Omega-3, fish oil | 0 comments

 

This study evaluated whether dietary fish-oil supplementation can protect the cardiovascular system against damage from exposure to air pollution (Lin Z, et.al., 2019).
It was a randomized, double-blinded, placebo-controlled trial with 65 healthy college students in Shanghai, China.
Blood pressure and 18 biomarkers of systemic inflammation, coagulation, endothelial function, oxidative stress, antioxidant activity, cardiometabolism, and neuroendocrine stress response were measured.

 

 

The participants were given 2.5 g of fish oil daily or a placebo for 4 months.
The researchers observed beneficial effects of fish-oil supplementation on 5 biomarkers of inflammation, coagulation, endothelial function, oxidative stress, and neuroendocrine stress response in the fish-oil group.

Even if you are not exposed to as much air pollution as the participants of this study, taking a high-quality fish oil formula is an easy way to protect yourself from some of the harm of polluted air.
Fish oil in the form of triglycerides is more stable than oil in the form of ethyl esters which is more common.
Fish oil in a triglyceride form is also better absorbed than oil from ethyl esters (Beckerman B, et.al., 1990).

 

References:

Beckermann B, Beneke M, Seitz I. Comparative bioavailability of eicosapentaenoic acid and
docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers .
Arzneimittelforschung. 1990 Jun;40(6):700-4.

 

Lin Z, Chen R, Jiang Y, Xia Y, Niu Y, Wang C, Liu C, Chen C, Ge Y, Wang W, Yin G, Cai J,
Clement V, Xu X, Chen B, Chen H, Kan H. Cardiovascular Benefits of Fish-Oil Supplementation
Against Fine Particulate Air Pollution in China. J Am Coll Cardiol. 2019 Apr
30;73(16):2076-2085.

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce. Fish oil in a triglyceride form is also better absorbed than ethyl esters.

CLICK HERE!

 

 

Do you want to feel less anxious? This has shown to help.

Posted by on 11:00 am Fish Oil, HDL, Omega-3, fish oil, Wellness | 0 comments

No one wants to feel anxious, so what can you do?  The aim of this research was to find out if omega 3 fatty acids would reduce inflammatory markers and symptoms of anxiety in healthy young adults (Kiecolt-Glaser JK, et.al., 2011).

The participants of this double blind placebo controlled study were 68 medical students. The research took 12 weeks.

They provided blood samples during lower-stress periods and also on days before an exam.

The students  received either 2.5 g per day of omega 3 fish oil capsules consisting of 2085 mg of EPA (eicosapentaenoic acid) and 348 mg of DHA (docosahexanoic acid) or placebo capsules. 

Compared to controls, the students who received the omega 3 fatty acids showed a 14% decrease in lipopolysaccharide stimulated interleukin 6 (IL-6) production which is an inflammatory marker, and a 20% reduction in anxiety symptoms.

Because the absorption and metabolism of omega 3 fatty acid supplements can differ, a secondary analysis was also performed. This showed that a lower omega 6 to omega 3 fatty acid ratio led to lower anxiety and reductions in stimulated IL-6 and TNF-alpha production, both inflammatory markers.

Supplementation with omega 3 fatty acids if the dose of EPA is high enough can reduce both inflammation and symptoms of anxiety even in young and healthy people.

Reference

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

One good reason it is important to have a low omega 6 to omega 3 fatty acid ratio

Posted by on 10:00 am BMJ Formula, Fish Oil, Flaxseeds, HDL, HDL Level, Health Risk, Omega-3, fish oil, telomeres, Wellness | 0 comments

Both omega 3 and omega 6 fatty acids are essential which means we have to get them through the diet, since the body cannot make them.  The omega 6 fatty acid intake is quite a bit higher than the omega 3 intake the way most people eat now.

Omega 6 fatty acids are precursors for arachidonic acid which again is a part of the inflammatory cascade which is producing the inflammatory cytokines (substances). The omega 3 fatty acids are more known for reducing inflammation.

Both of these fatty acids are important and they are incorporated into the cell membranes.

The following research is interesting because it measured telomere length as it relates to aging, and how this is affected by the ratio of omega 6 to omega 3 fatty acids (Kiecolt-Glaser JK, et.al., 2013).

Telomeres are the caps at the end of each strand of DNA that protect our chromosomes. If DNA strands become damaged our cells will not function properly.  Longer telomeres are generally related to better health.

This was a double-blind four-month study, and included 106 healthy sedentary overweight middle-aged older adults who received either 2.5g/day, l.25g/day or a placebo capsule for 4 months. Oxidative stress and telomere length were measured.

The researchers found that oxidative stress was reduced, and that telomere length increased with decreasing omega 6 to omega 3 fatty acid ratio.   This data suggests that a lower omega 6 to omega 3 fatty acid ratio can impact cell aging.

Other research has documented that omega 3 fatty acids also reduce inflammation.

The omega 3 fatty acids used in this research were from fish oil and had a high amount of EPA.

Reference

Kiecolt-Glaser JK. Brain Behav Immun. 2013 Feb;28:16-24, Epel ES, Belury MA, Andridge R, Lin J, Glaser R, Malarkey WB, Hwang BS, Blackburn E. Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain Behav Immun. 2013 Feb;28:16-24.

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.

Why is it important to know the immediate effects of your meals?

Posted by on 12:00 pm Bloodsugar, Calories, Diet, Fat, General Health, HDL, Omega-3, fish oil, Tissue Recovery Blog, Wellness | 0 comments

When you have your yearly medical checkup, your doctor usually runs a blood test to see how your biochemistry is when you are in a fasted state.  You should have the blood drawn in the morning before you eat anything.

While this gives both your doctor and you an idea about your health status and certain health risks, is it the most accurate way to collect information to see how well you are doing?

It is certainly a good to have those data, but think about it: we are not in a fasting state during the day. Most people eat several times during the day and may even snack between their meals.

There are several important factors to take into account when it comes to the more immediate after-effect of the meals we eat. We will look specifically at cholesterol here, which is interesting because a new study related to cholesterol and egg consumption was just published.

Let’s, however, look at another paper first.

The authors found the following.

Diet is not just about fasting cholesterol; it is mainly about the after-meal effects of cholesterol, saturated fats, oxidative stress and inflammation (Spence JD, et.al., 2010).  Focusing on fasting cholesterol obscures three key issues:

  • Dietary cholesterol increases the susceptibility of low-density lipoprotein (LDL) to oxidation
  • increases the after-meal effect of excess fat
  • increases the adverse effects of dietary saturated fat

Oxidized LDL is a major risk factor for cardiovascular disease.

These researchers also said dietary cholesterol, including egg yolks, is harmful to the arteries.

Now, let’s look at the more recent study.

29 615 participants were followed for an average of 17.5 years (Zhong VW, et al., 2019).  This is what the researchers concluded.

Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of cardiovascular disease and all-cause mortality in a dose-response manner.

References

Spence JD, Jenkins DJ, Davignon J.Dietary cholesterol and egg yolks: not for patients at risk of vascular disease.Can J Cardiol. 2010 Nov;26(9):e336-9.

Zhong VW, Van Horn L, Cornelis MC, Wilkins JT, Ning H, Carnethon MR, Greenland P, Mentz RJ, Tucker KL, Zhao L, Norwood AF, Lloyd-Jones DM, Allen NB.Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019 Mar 19;321(11):1081-1095.

 

 

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Can a simple thing like this help us stay healthier as we get older?

Posted by on 2:29 pm Anti-Aging, Cholesterol, Fish Oil, Flaxseeds, General Health, Low glycemic meals, Omega-3, fish oil, Research, Stay healthy, Supplements | 0 comments

There is not much point in living a very long life if we don’t feel and function good.  So what can you do to improve your odds of staying healthy? A low glycemic index, high nutrient plant based diet and regular exercise would help you do that, but you probably already know that.

According to this research it can be quite easy to improve your odds of staying healthy as you get older by just adding one simple thing (Lai HT, et.al., 2018).  The study participants were 2622 adults with an average age of 74.4 years. They were healthy at the start of the study and were followed for 15 years.

The phospholipids of omega 3 fatty acids from both plant sources and seafood were measured in the blood.  The results showed that higher levels of long chain omega 3 fatty acids from seafood were associated with an 18% lower risk of unhealthy ageing.  The researchers wrote that the findings support guidelines for increased dietary consumption of omega 3 fatty acids.

You can eat fish a couple of times a week, but fish is getting more and more polluted.  You can, however, decrease your exposure to these pollutants and instead use high quality fish oil capsules which has been verified to contain lower levels of pollutants.

You can raise your blood levels of omega 3 fatty acids by taking capsules as long as it is a product that has high enough levels of these fatty acids, it’s not more difficult than that.

Reference

Lai HT, de Oliveira Otto MC, Lemaitre RN, McKnight B, Song X, King IB, Chaves PH, Odden MC, Newman AB, Siscovick DS, Mozaffarian D. Serial circulating omega 3 polyunsaturated fatty acids and healthy ageing among older adults in the Cardiovascular Health Study: prospective cohort study. BMJ. 2018 Oct 17;363:k4067.

 

 

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. Most fish oils on the market are ethyl esters because that’s cheaper to produce.

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.

Get your bottle here.