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Omega-3, fish oil

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.. 

Can Omega 3 Fatty Acids Reduce Muscle Loss In Older People?

Posted by on 2:36 am Anti-Aging, General Health, Omega-3, fish oil | 0 comments

 

Losing muscle mass is common for most people as they get older, and for some, it leads to disability.

This can, however, be avoided. Exercise is the obvious recommendation to avoid losing muscle, but there is also something else you can do, and this is a lot less strenuous.

If this appeals to you, keep on reading.

I would of course, still recommend exercising since that provides a lot of benefits, and should be a part of a healthy lifestyle.

First, we are not going to build muscles as easy when we are 70 years old as we did when we were 20 years old. It is, however, possible to maintain most of the muscle mass as we get older by exercise effectively and implement some additional strategies.

This is, however, going to show you research you can implement that works even without exercising.

Sixty healthy 60-85-year-old men and women took either omega 3 fatty acids or corn oil as a control for 6 months (Smith GI, et.al., 2015).

They were evaluated for thigh muscle volume, handgrip strength, one-repetition maximum (1-RM), lower- and upper body strength and average power before they started and after 6 months.

 

This is what the researchers found.

When compared with the control group the omega 3 fatty acid group increased thigh muscle volume by 3.6%.

They increased handgrip strength with 2.3 kg.

They increased 1-RM muscle strength by 4%.

They increased average power by 5.6%.

 

This was from only taking 1.86 g of EPA and 1.50 G of DHA from fish oil daily.

 

EPA and DHA are the active ingredients in omega 3 fatty acids.

How easy can it be, I think that is amazing, and there are other studies showing that omega 3 fatty acids increase the rate of muscle protein synthesis (building of muscles) (Di Girolamo FG, et.al., 2014, Smith GI, et.al., 2011).

Another interesting study showed that patients who ingested 3.4 g per day of EPA and DHA from fish oil 2-3 weeks before having heart surgery showed increased mitochondrial respiration in the atrial myocardium (Anderson EJ, et.al., 2014).

The patients that took the omega 3 fatty acids also had a greater activity of key antioxidant/anti-inflammatory enzymes.

 

Sometimes you can get a lot of benefits from doing very little.

 

Just be sure that you take a high-quality fish oil supplement., since the contaminants in fish can prevent the benefits from fish oil.

 

References

 

Anderson EJ, Thayne KA, Harris M, Shaikh SR, Darden TM, Lark DS, Williams JM, Chitwood WR, Kypson AP, Rodriguez E. Do fish oil omega-3 fatty acids enhance antioxidant capacity and mitochondrial fatty acid oxidation in human atrial myocardium via PPARγ activation? Antioxid Redox Signal. 2014 Sep 10;21(8):1156-63.

Di Girolamo FG, Situlin R, Mazzucco S, Valentini R, Toigo G, Biolo G. Omega-3 fatty acids and protein metabolism: enhancement of anabolic interventions for sarcopenia. Curr Opin Clin Nutr Metab Care. 2014 Mar;17(2):145-50.

Smith GI, Julliand S, Reeds DN, Sinacore DR, Klein S, Mittendofer B Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults.  Am J Clin Nutr. 2015 Jul;102(1):115-22.

Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr. 2011 Feb;93(2):402-12. 

 

BETTER FISH OIL – OMEGA 3

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…

 

2 Ways to Increase Your Life Expectancy

Posted by on 10:00 am Anti-Aging, Eating, Health, Health Risk, Nut consumption, Omega-3, fish oil | 0 comments

There are several ways you can increase your life expectancy. I will explain 2 easy ways you can do it based on the research referenced.

 

Often, people overlooked the vascular endothelium when it comes to prevention.

The endothelium is the inner layer of the wall of your blood vessels.

 

Scientists have discovered over the years that the endothelium is much more than just a thin layer of cells. These cells affect and regulate a variety of functions.

 

The endothelium controls the contraction and relaxation of the blood vessels, so it affects the blood circulation.

 

Since good blood flow is important for every tissue in the body, including the heart, it is very important to have healthy endothelial function, especially if you want to increase your life expectancy.

 

The endothelium is directly involved in several serious diseases, stroke, heart disease, diabetes, insulin resistance, kidney failure, tumor growth, metastasis, blood clot formation and severe viral infection (Rajendran P, et.al., 2013).

 

Scientists have known for several years that just a single high fat meal can impair endothelial function for several hours (Vogel RA, et.al., 1997).

 

Increased triglyceride levels (fat) in the blood has shown to decrease vasodilatation from 7.1 to 1.6 (Lundman P, et.al., 1997). This means that the opening up of the blood vessels were decreased significantly.

 

It is interesting and important that not all types of fat will impair endothelial function, it’s mainly saturated fat from animal sources that will do that.

There are also certain fats that will improve the function of your blood vessels.

 

Omega 3 fatty acid supplementation

 

Especially what’s called DHA has shown to reduce vascular inflammation in response to inflammatory triggering compounds, even to bacterial endotoxins, and increase circulation measured as flow mediated dilation (De Caterina R, et.al., 2000, Wang Q, et.al., 2012).

 

If you like nuts you can also do this:

 

Daily ingestion of 56 g of walnuts improved endothelium function in overweight adults (Katz DL, et.al., 2012). Adding the walnuts to the diet did not lead to weight gain.

 

It does not have to be more difficult than that.

 

Just small changes to your daily routine can help increase your life expectancy.


References:

Rajendran, P., Rengarajan, T., Thangavel, J., Nishigaki, Y., Sakthisekaran, D., Sethi, G., & Nishigaki, I. (2013). The vascular endothelium and human diseases. International journal of biological sciences, 9(10), 1057.

Katz, D. L., Davidhi, A., Ma, Y., Kavak, Y., Bifulco, L., & Njike, V. Y. (2012). Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. Journal of the American College of Nutrition, 31(6), 415-423.

De Caterina, R., Liao, J. K., & Libby, P. (2000). Fatty acid modulation of endothelial activation. The American journal of clinical nutrition, 71(1), 213S-223S.

Lundman, P., Eriksson, M., Schenck-Gustafsson, K., Karpe, F., & Tornvall, P. (1997). Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation, 96(10), 3266-3268.

Vogel, R. A., Corretti, M. C., & Plotnick, G. D. (1997). Effect of a single high-fat meal on endothelial function in healthy subjects. The American journal of cardiology, 79(3), 350-354.


Better Fish Oil

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

 

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Eating fish is not the best way to get Omega 3.

Posted by on 9:45 am Omega-3, fish oil | 0 comments

For a long time now we have been advised to eat fish at least two times a week because we need omega 3 fatty acids, and since the body can’t make it, we need to eat it.

Cold water fish like salmon is a good source of omega 3 fat, but it does not seem to be a good idea to eat much of it anymore, and this is why.

Polychlorinated biphenyl (PCB) is a toxic chemical found to contaminate the  food supply, and it is a health hazard.

34,591 Swedish women were followed for 12 years to assess the association between dietary PCB exposure from fish consumption and stroke risk (Bergkvist C, et al. 2014).

Dietary exposure to PCBs from fish was associated with an increased risk for stroke, especially hemorrhagic stroke.

Eating fish used to be considered healthy, but the benefits from the omega 3 fatty acids which we need, is canceled out by the contaminants in the fish.

We do need omega 3 fatty acids, so what do we do?

You can grind up 2 tablespoons of flax seeds and eat that twice a day, or you can take high quality omega 3 fish oil capsules.

There is however a difference between these 2 sources of omega 3 fat.

The fat in the flax seeds has to be converted by enzymes to EPA and DHA, which are the active ingredients of omega 3 fatty acids, but not everybody does this with the same efficiency.

The omega 3 fatty acids from fish oil, however, already comes as EPA and DHA, so we know exactly how much we are getting.

A quality manufacturing process removes toxins from the fish oil.

It is also easier to take a couple of capsules a day.

Use a product that has high amount of both EPA and DHA, because we need both.

Bergkvist C1, Kippler M, Larsson SC, Berglund M, Glynn A, Wolk A, Åkesson A. Dietary exposure to polychlorinated biphenyls is associated with increased risk of stroke in women. J Intern Med. 2014 Sep;276(3):248-59. doi: 10.1111/joim.12194. Epub 2014 Mar 17.

Better fish oil transparentBetter Fish Oil

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 (Beckerman B. et al. 1990). 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.

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Research documents an easy way to slow brain shrinkage.

Posted by on 9:03 am Anti-aging, Brain, Dementia, Omega-3, fish oil, Supplements | 0 comments

Human Brain PartsBrain size makes a difference when it comes to memory.

The problem is that the brain shrinks as we age. If we could prevent that, we could also help prevent memory loss as we get older. That is what the reviewed research investigated (Daiello LA, et.al. 2014).

The participants were assessed with neuropsychological tests and brain magnetic resonance imaging every 6 months. The participants that used fish oil supplements during the follow up had a significantly better outcome on the neuropsychological tests which indicated better cognition.

Not only that, but the fish oil use was also associated with less atrophy (brain loss) in one or more brain regions related to memory.

The active ingredients of omega 3 fish oil is EPA and DHA, so if you are going to take fish oil, you want to use a product that has high amounts of EPA, DHA.

 

 

 

Daiello LA1, Gongvatana A2, Dunsiger S3, Cohen RA2, Ott BR4; Alzheimer’s Disease Neuroimaging Initiative. Association of fish oil supplement use with preservation of brain volume and cognitive function. Alzheimer’s Dement. 2014 Jun 18. pii: S1552-5260(14)00079-X. doi: 10.1016/j.jalz.2014.02.005. [Epub ahead of print]