Your Road to Wellness

Stress

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.. 

Improve Your Memory By Reducing Oxidative Stress

Posted by on 4:43 pm Brain, Memory, Stress | 0 comments

Oxidative stress occurs when there are too many oxidants and not enough antioxidants to protect the tissue from damage.

Therefore, oxidative stress been recognized as playing a major role in neurodegenerative diseases like Alzheimer’s disease (Manoharan S, et.al., 2016, Hroudova J, et.al., 2014, Chen X, et.al., 2012).

All tissue including nerves are exposed to free radicals from the body’s own metabolism as well as from the outer environment.

It has been found that cognitive function positively correlates with antioxidant levels in patients with mild cognitive impairment (Baldeiras I, et.al., 2008). This research also shows that most of the oxidative changes found in mild Alzheimer’s disease are already present in mild cognitive impairment. The progression of Alzheimer’s disease might be accompanied by antioxidant depletion.

Neurons which are the major cells of the nervous system are susceptible to direct injury from free radicals. But also, they are indirectly susceptible. Oxidative stress activates mechanisms that result in inflammation causing additional damage (Wang JY, et.al., 2006).

I think you agree that it is crucial to have good antioxidant protection to protect your nervous system from injury.

Glutathione is an important antioxidant the body is producing which is present in the brain and other tissue.

Research has demonstrated that increased cellular levels of glutathione protect neurons against damage from oxidation. It also protects the loss of mitochondrial function (Boyd-Kimball D, et.al., 2005). The mitochondria is the energy producing entity of the cell and is very important.

Neuronal death has been associated with glutathione depletion in nerve cells (Abramov AY, et.al., 2003).

Glutathione is a very effective antioxidant. But, there is one problem. The body is producing less of it as we get older. We need more protection as we get older, not less.

There is, however, an effective way to supply glutathione to your cells, and that is by using S-Acetyl Glutathione.

S-Acetyl Glutathione is the only form of glutathione that has been found to get into the cells where it is needed (Caccaiatore I, et.al., 2010). This could provide you with valuable protection.


References:

Manoharan, S., Guillemin, G. J., Abiramasundari, R. S., Essa, M. M., Akbar, M., & Akbar, M. D. (2016). The role of reactive oxygen species in the pathogenesis of Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease: a mini reviewOxidative medicine and cellular longevity2016.

Hroudová, J., Singh, N., & Fišar, Z. (2014). Mitochondrial dysfunctions in neurodegenerative diseases: relevance to Alzheimer’s diseaseBioMed research international2014.

Chen, X., Guo, C., & Kong, J. (2012). Oxidative stress in neurodegenerative diseasesNeural regeneration research7(5), 376.

Baldeiras, I., Santana, I., Proença, M. T., Garrucho, M. H., Pascoal, R., Rodrigues, A., … & Oliveira, C. R. (2008). Peripheral oxidative damage in mild cognitive impairment and mild Alzheimer’s disease. Journal of Alzheimer’s Disease15(1), 117-128.

Wang, J. Y., Wen, L. L., Huang, Y. N., Chen, Y. T., & Ku, M. C. (2006). Dual effects of antioxidants in neurodegeneration: direct neuroprotection against oxidative stress and indirect protection via suppression of gliamediated inflammation. Current pharmaceutical design12(27), 3521-3533.

Boyd‐Kimball, D., Sultana, R., Abdul, H. M., & Butterfield, D. A. (2005). γ‐glutamylcysteine ethyl ester‐induced up‐regulation of glutathione protects neurons against Aβ (1–42)‐mediated oxidative stress and neurotoxicity: Implications for Alzheimer’s disease. Journal of neuroscience research79(5), 700-706.


EFFECTIVE S-ACETYL GLUTATHIONE

Glutathione is your primary defense against aging.

It’s a very effective antioxidant that the body makes to protect itself from free radical damage (oxidative stress). You can take this to help repair cells that are damaged by stress, radiation, pollution, infection, and other illnesses.

Research has established increased oxidative damage from lipid peroxidation as well as protein, DNA and RNA oxidation in areas of the brain has as early events in Alzheimer’s disease (Markesberry WR, Lovell MA, 2007).

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Can Certain Food Cause Stress?

Posted by on 12:55 am Eating, Stress | 0 comments

Some people eat when they get stressed and nervous to calm themselves down, but can certain food cause stress?

That’s what this research investigated (Gibson EL, et.al., 1999).
Cortisol was measured in the saliva which means it was free cortisol, that’s the part of the hormone that will have an effect, since some are protein bound, and is not free to act on the tissue.

The cortisol was measured before and after a high protein (35% of total calories) meal and after a low protein(5% of total calories) meal in healthy participants.

The results showed a significant increase in cortisol after the high protein meal, but not after the low protein meal.

The increase in cortisol also correlated with poor psychological well-being.

Think of food as cell signaling compounds, they do a lot more than only provide energy.

A plant-based, vegan diet is low in protein, and this is one more reason why it makes good sense.

There has never been documented any benefits by eating more protein than we need, and research shows that we don’t need that much.

Reference:

Gibson, E. L., Checkley, S., Papadopoulos, A., Poon, L., Daley, S., & Wardle, J. (1999). Increased salivary cortisol reliably induced by a protein-rich midday meal. Psychosomatic medicine61(2), 214-224.

Learn To Eat Program:

Recommendations that work. Reduce stress with the food you eat. This is not a regular diet program.