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Omega-3 from A to Z
May 2006 Newsletter
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The old adage, “You are what you eat,” couldn’t be more true. The food we put into our bodies determines our mood, brain and body function, and overall health. The articles in this month’s newsletter focus on how you can improve your health by adjusting the foods you eat. Fish is not only the main source of omega-3, but it is also a major part of our food chain. There are tremendous benefits that come from eating fish, but unless you eat fish two to three times a week, you aren’t getting enough. Omega-3 is a vital component of most of our body systems, and so daily supplementation with omega-3 is essential. Omega-3 Brain Booster is an easy-to-use and affordable way to get your daily omega-3. Because the fish oil ingredients used in Omega-3 Brain Booster is pharmaceutical grade, it is also completely safe and has no risk of contaminants. Also, check out our Recipe of the Month after the Article Summaries. Latest
Omega-3 News & Research
- Chicago Tribune – “10 Ways to Improve
Your Health” Article
Summaries
Chicago
Tribune Deardorff lists getting omega-3 in your diet as one of the top 10 ways to improve your health. Other suggestions include getting enough sleep, exercising, avoiding stress, and writing in a journal. Here are two quotations from her article: “Omega-3s work together with omega-6 fatty acids (found in seeds, nuts and vegetable oils) to promote health. But most Americans have an imbalance — too much omega-6 and too little omega-3 — that leads to disease. “Scientists know omega-3s reduce inflammation, decrease the risk of heart disease, lower triglycerides, inhibit the development of plaque and blood clots, and reduce cardiac arrhythmia. But newer research has shown omega-3s can help with diabetes, arthritis, depression, attention-deficit disorder and breast cancer.” Gannett
News Service This article discusses how the foods we eat can significantly impact our mood and emotional balance. When our body is low on fuel, the levels of a brain chemical called serotonin decrease, causing us to be depressed or unhappy. Complex carbohydrates (such as whole grains), foods rich in omega-3, folic acid, and antioxidants increase levels of serotonin and have been shown to improve mood while reducing fatigue and stress. Researchers at the University of Arizona are studying the effects of omega-3 supplements on pregnant women with depression and other women with postpartum depression. Initial findings show that omega-3 appears to have positive effects on serotonin similar to antidepressant medications, but without posing a risk to babies. The babies, who need omega-3 for brain and visual development, also benefit from the mother’s supplementation. Because of mercury concerns in fish, researchers suggest that pregnant women use omega-3 supplements. NutraIngredients
USA A study published in the April issue of Surgical Neurology reports that omega-3 may reduce and/or prevent inflammation, thus reducing pain in the neck and back. The article states that in the United States more than 70 million people receive prescriptions for anti-inflammatory drugs to relieve pain, but taking such medications can lead to stomach ulcers and other dangerous side effects. Joseph Maroon from the University of Pittsburgh Medical Center stated, “It is important for patients to know that safer alternatives to pain medications are available. A fish oil supplement containing EPA and DHA omega-3s is an effective choice with fewer or no side effects.” Recipe
of the Month This month we are featuring two of the easiest and most popular ways to use Omega-3 Brain Booster. Yogurt
or Apple Sauce - Simply add a level teaspoon of Omega-3 Brain Booster to 8 oz. of apple sauce or your favorite flavor of yogurt. - Stir with a spoon until powder is completely mixed in. - Enjoy! Full Articles
Chicago
Tribune
Good health is not a singular event. It's a lifestyle. But most people don't know how to begin taking care of themselves. Here, in no order of importance, are our 10 favorite ways to live a healthier life. 1. GO FISHING Oily fish are one of the best sources of omega-3 fatty acids, which the body desperately needs to fight disease but can't produce on its own. Omega-3s work together with omega-6 fatty acids (found in seeds, nuts and vegetable oils) to promote health. But most Americans have an imbalance — too much omega-6 and too little omega-3 — that leads to disease. Scientists know omega-3s reduce inflammation, decrease the risk of heart disease, lower triglycerides, inhibit the development of plaque and blood clots, and reduce cardiac arrhythmia. But newer research has shown omega-3s can help with diabetes, arthritis, depression, attention-deficit disorder and breast cancer. To avoid eating fish contaminated with mercury (pregnant women should be especially vigilant), look for wild Alaskan sockeye salmon, which is still relatively pure. The white fish tilapia also is extremely low in mercury, according to neurologist David Perlmutter, author of “The Better Brain Book” (Riverhead, $24.95). Avoid farm-raised fish because they typically are fed hormones, antibiotics and other substances your body doesn't need, Perlmutter said. If you can't get your omega-3s through salmon, sardines, herring, tuna or mackerel, try ground flaxseed and walnuts. 2. EAT YOUR MEDICINE Modern medicine likes to promote pharmaceutical drugs as the answer to everything, but we like Hippocrates' belief that food is medicine. In particular, we're fans of the polymeal, a feast of fish, fruits and vegetables, garlic, almonds, dark chocolate and wine. This nutritious food combination was devised partially as a tongue-in-cheek response to the “polypill,” a cocktail of aspirin, folic acid and cholesterol-lowering and blood-pressure drugs. The polypill, created in 2003, was to be a preventive wonder drug and was touted as a way to cut the risk of heart attack or stroke in people over 55 by as much as 80 percent. But Dutch researchers found that eating a polymeal would achieve roughly the same effect. The scientists discovered that heart disease could be cut by 76 percent and men could expect to live more than six years longer (and women 4.8 years longer) simply by eating a polymeal a day. Two handfuls of almonds alone can reduce low-density lipoproteins (LDL), the notorious “bad” cholesterol, by nearly 5 percent, according to a University of Toronto study. A daily dose of garlic can reduce total cholesterol levels by 17 points, for a 25 percent decrease in heart-disease risk. 3. GET IN BED The Dalai Lama was right on when he said, “Sleep is the best meditation ... not for Nirvana but for survival.” Sleep heals both the mind and the body, but at least three of every four people have trouble getting enough z's a few nights a week. Recent studies show more people are sleeping less than six hours a night. Occasional insomnia is nothing to worry about, but chronic sleep loss can result in weight gain, increased risk of hypertension, increased stress-hormone levels, irregular heartbeat and problems with learning, memory and the immune system. Your sleep deprivation also can affect others; it contributes to medical errors and road accidents. The use of sleep medication is on the rise, but drugs can be physically or mentally addictive. Instead, lay the foundation for a good night's sleep during the day; don't caffeinate, exercise or stimulate the brain by watching television or reading a thriller too close to bedtime. Create a before-bed ritual as you would for a newborn, suggests Ann Dyer in the companion guide for “Z Yoga, the Yoga Sleep Ritual” (www.sleepgarden.com). To soothe the senses, Dyer recommends “taking a hot, fragrant bath, giving yourself a foot massage with scented oil, turning down the lights and lighting a candle, changing into soft sleepwear, having a cup of herbal tea or hot milk, turning off the TV and turning on some quiet music or just enjoying silence.” 4. CHILL OUT The telltale signs of stress — stomachaches, headaches, insomnia, memory loss, exhaustion and eating too much or not enough — are hazardous to your health. Virtually every major disease, including cardiovascular disease, diabetes, arthritis, obesity and even cancer, has been linked to stress through mainstream medical research, says Dr. Vern Cherewatenko, author of “The Stress Cure” (HarperResource, $13.95). Cherewatenko offers seven steps to de-stress, including eating right, exercising, getting enough sleep, building strong relationships and practicing mindful living. Breathing exercises are another handy tool. Breathing and meditation techniques can be learned in yoga (though some types of yoga — like Kundalini — focus on it more than others). 5. DO THE WRITE THING Deepak Chopra, medical doctor and proponent of alternative medicine, calls journaling “one of the most powerful tools we have to transform our lives,” but don't just take his word for it. Start one. Journaling helps release and process emotions, it provides clarity and can help you find your inner voice. “Your writings, musings and doodles are a way to talk to your soul,” writes Sandy Grason in “Journalution” (New World Library, $14.95). There is no best or right way to journal. Pick a medium — a spiral notebook, a blank book labeled “diary,” drawing paper, a computer — then write whatever you want whenever the mood hits. Don't know where to start? Write what you eat every day. (It could help you lose weight.) Write what you do. Write what you feel. Eventually, journaling will become a natural habit, a conversation with yourself. And although you might not want to go back and re-read some of the darker moments you've chronicled (feel free to rip these pages up), your journal inevitably will preserve precious snapshots of your life. 6. STOP SMOKING If the threat of lung and throat cancer isn't terrifying enough, consider the health of your bank account. The average smoker spends $46 a week and $2,394 annually, a tidy sum that Northwestern University graduates Jeff Schell and Ethan Lipkind felt shouldn't be burned away. So after a miserable road trip to New Orleans with several nicotine-addicted friends, the two non-smokers founded Smokers' Brokers (www.smokersbrokers.com), an online savings plan that allows smokers to invest the money that they would have spent on cigarettes into an interest-bearing mutual fund. Members are encouraged to make deposits with the same frequency as in buying cigarettes. They can make any size deposit at any time using PayPal payments. The only condition is that funds are not withdrawn for a year in order to benefit from a potentially higher-payout mutual fund. Since the two launched the site in October, more than 100 members have signed up. 7. STOP BLUSHING If you wouldn't eat it, don't smear it on your body, which absorbs chemicals like a sponge. Most people don't realize the Food and Drug Administration doesn't evaluate cosmetic products for safety before they're sold. Yet many nail polishes, perfumes and moisturizers contain phthalates (pronounced THAL-ates), which can increase circulating levels of estrogen and testosterone in humans, according to the National Academy of Sciences. In June, a study linked phthalate exposure in pregnant women to abnormal genital development in boys, and the research is mounting. The European Union recently banned more than 1,200 chemicals from personal-care products, but most still are used here. (Though L'Oreal, Revlon and Estee Lauder have promised to reformulate their products using the European standards for the U.S. market.) A single exposure might not be cause for alarm, but the average woman uses 12 personal-care products each day, exposing herself to a total of 168 chemicals, according to a report called “Skin Deep” by the Environmental Working Group. You can look up your favorite products on the Skin Deep database at www.ewg.org/reports/skindeep/ by the Environmental Working Group. For more information, check out The Breast Cancer Fund (breastcancerfund.org),which researches environmental links to the disease, and The Campaign for Safe Cosmetics (www.safecosmetics.com). 8. AVOID THE HOSPITAL The hospital isn't the healthiest place to hang out and not just because some serve fast food in the lobby. Medical errors kill as many as 98,000 Americans each year, according to the Journal of the American Medical Association, more deaths than from AIDS, breast cancer or motor-vehicle accidents combined. Meanwhile, 2 million patients contract an infection from U.S. hospitals or medical centers each year, resulting in 90,000 more deaths, according to estimates by the Centers for Disease Control and Prevention. We know it's awkward, but unless you're unconscious, ask your doctor this simple question: “Have you washed your hands?” Even if he's wearing gloves, be vigilant; they can be contaminated if caregivers have pulled them on without cleaning their hands. If the doctor comes at you with his cold stethoscope, ask him to wipe its flat surface with alcohol. Studies have shown they're often contaminated with Staphylococcus aureus. For answers to important questions such as, “Why do you need an advocate?” and “How do you make sure the surgeon operates on the right body part?' the Chicago Patient Safety Forum recommends watching a short film titled “Things You Should Know Before Entering the Hospital.” It's available on DVD and videotape (www.patientsafetyvideo.com) for $29.95. “Human error is a fact in health care just as in the rest of life,” said Martin J. Hatlie, president of Partnership for Patient Safety. For more information, in addition to the safety forum Web site, visit www.stophospitalinfections.org and www.hospitalinfectionrates.org. 9. PRACTICE YOGA If you still think the 5,000-year-old practice of yoga is about leotards and pretzel poses, you're not stretching your imagination. During the last year alone, studies have shown that yoga is an effective stress-reduction therapy for cardiac patients and more beneficial than conventional exercise for low back pain. A mind-body discipline that improves self-awareness, yoga can help with both weight loss and eating disorders. And because it promotes relaxation, it aids sleep and digestion. Yoga classes have different personalities, depending on the style or instructor, but all types can improve strength, flexibility, coordination and range of motion. Try different ones until you find the one that fits. 10. EXERCISE Don't go down this path alone. While men join pickup basketball games or assemble a foursome for a round of golf, women tend to have more trouble finding a partner on their fitness journey. This prompted Kim Murphy and Kris Carpenter, two formerly out-of-shape women, to write the “The Best Friends Guide to Getting Fit” (Capital, $18.95), a guide to using friendships as the foundation for establishing a consistent exercise routine. But really, it's not that complicated. If you're a swimmer, join a master's group. These take swimmers of all levels, help break up the monotony of lap swimming and provide camaraderie (www.usms.org to find a local group). Runners can join group workouts at local shops and cyclists can check with local bike shops to find group rides. Or find some company at the gym, but make sure it's the right kind of gym for you. The all-female Curves caters to the exercise-inhibited, while other clubs offer classes. Gannett
News Service
http://www.theithacajournal.com/apps/pbcs.dll/article?AID=/20060501/LIFESTYLE03/605010301/1027 It's not by accident that we turn to certain foods for comfort, and understanding why that happens might lead to more effective and more healthful choices when we're feeling blue, tired or burdened by stress. Foods high in carbohydrates, like bedtime cookies or a midafternoon Snickers, raise levels of the brain chemical serotonin, dietitian Elizabeth Somer says. “When serotonin is low, we tend to be depressed or grumpy, have a low tolerance for pain and not sleep as well,” says Somer, author of “Food & Mood: The Complete Guide to Eating Well and Feeling Your Best” (Owl Books, $18). “Lo and behold, that's when we tend to crave carbohydrate-rich foods, so we end up unintentionally self-medicating with food.” The strategy works with slower-to-digest complex carbohydrates such as whole-grain bagels, but it backfires when sugary, processed carbs are chosen instead. “Your blood sugar level spikes high, then drops low, and you feel more crabby,” Somer says. “Then you go back for more sugar. You're setting up a cycle where you're eating the foods that temporarily make you feel good but in the long run make you feel worse.” Somer also is the author of “10 Habits That Mess Up a Woman's Diet” (McGraw-Hill, $16.95). Eating for emotional comfort is one of those habits. Dietitian E. Kresent Thuringer says the link between food and mental health was illustrated for her when she worked with a man grieving after the death of his wife and becoming undernourished as a result. “He basically had lost his mojo,” she says. She couldn't undo the cause of his grief, but she tried to find ways to improve his nutrition and lift his spirits in the process. Analyzing his diet, she discovered he had been getting 60 to 70 percent of his calories in added sugars since his wife's death. Thuringer designed menus for the man, including healthful takeout foods, and reduced the sugar in his diet. “He's taking it to heart and perking right along now,” she says. In addition to complex carbohydrates, foods rich in omega-3 fatty acids, folic acid and antioxidants have been shown to healthfully elevate mood and reduce fatigue and stress. At the University of Arizona, a team led by physician Marlene Freeman is investigating the effects of omega-3 supplements on pregnant women with depression and mothers with postpartum depression. “We've done two pilot studies and have a study ongoing now, and the supplementation looks promising,” says Freeman, director of the Women's Mental Health Program at the UA Health Sciences Center. She also is chair of an American Psychiatric Association subcommittee studying the use of omega-3 fatty acids. “They appear to increase neurotransmitters like serotonin that some of the antidepressant medications increase,” she says, but without posing the risks to babies that medications can. As a bonus, she says, “babies need omega-3 acids for optimal brain and visual development,” and they benefit from their mothers' supplement use. Oily fish such as salmon are rich natural sources of the nutrient, but women who are pregnant or nursing are advised to limit consumption to avoid mercury and other contaminants. The supplements are contaminant-free. “Because of the federal mercury advisories,” Freeman says, “this population of women eats almost no fish now.” Researchers at the University of South Alabama found that people with clinical depression could be helped by changes in diet, Somer says. Study subjects had not responded to conventional therapies, but they reported having more energy within weeks of eliminating sugar and caffeine from their diet. Eventually, almost 60 percent also experienced improvements in mood. “I can't promise the right foods will erase depression for everyone,” Somer says, “but in all cases they will at least help, and in some cases they will actually cure the problem.” NutraIngredients
USA
http://www.nutraingredients-usa.com/news/ng.asp?n=67420-nordic-naturals-omega-inflammation 5/2/2006- Supplements of omega-3 fatty acids could reduce the incidence of neck and back pain and eliminate the need for medication, says a small US study. In the US alone, over 70m people receive prescriptions for nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation and relieve pain, but taking such drugs can lead to stomach ulcers, and are the leading cause of morbidity and mortality related to drugs, according to the FDA. “It is important for patients to know that safer alternatives to pain medications are available,” said Joseph Maroon from the University of Pittsburgh Medical Center. “A fish oil supplement containing EPA and DHA omega-3s is an effective choice with fewer or no side effects.” Previous studies have reported that omega-3 fatty acids, from both fish and supplemental sources, could reduce and/or prevent inflammation. The new study, published in the April issue of Surgical Neurology (Vol. 65, pp. 326-331), adds to this body of evidence. The researchers supplemented the diets of 125 people with non-surgical spine pain, and who were taking NSAIDs. The volunteers were given daily supplements of 2400 milligrams omega-3 fatty acids for two weeks and then 1200 mg per day thereafter. The supplements (ProEPA) were manufactured by Nordic Naturals and contained 200 mg DHA, 850 mg EPA, and 180 mg other omega-3s. After two weeks, the volunteers were asked to stop their NSAIDs and after one month a questionnaire was sent to the participants to ask about joint and spine pain, side effects and level of NSAID discontinuation. Fifty-nine per cent of the participants reported that they had stopped completely the NSAIDs medication, and 60 per cent said that their overall level of pain had improved since starting the omega-3 supplements. “Eighty per cent of the respondents stated they were satisfied with their improvement and 88 per cent stated they would continue to take the omega-3 essential fatty acids,” reported the researchers. The mechanism of anti-inflammatory action of omega-3 fatty acids, say the authors, is well established and involves the conversion of the fatty acids into the anti-inflammatory prostaglandins (PGs) of the PGE3 series. The study has several obvious weaknesses including being a retrospective, non-placebo controlled. As such, the placebo effect cannot be eliminated. In addition, the survey was very short-term and longer term follow-up is clearly needed. However, the positive preliminary results and the lack of side effects led the researchers to propose that as many as two-thirds of people currently taking NSAIDs could discontinue this use and benefit from omega-3 fatty acids to alleviate pain from inflammation. “People should be careful to choose a pharmaceutical-grade fish oil supplement that is fresh and free of potentially harmful heavy metals, such as the mercury, PCBs, and dioxins that can be found in fish,” said Maroon. The risk of such pollutants from oily fish have led to some to advocate a reduction in fresh fish intake, despite others advising that the benefits of fish consumption outweigh the risks. Such conflicting views on fish intake have seen the number of omega-3 enriched or fortified products on the market increase as consumers seek omega-3s from ‘safer’ sources. Most extracted fish oil are molecularly distilled and steam deodorised to remove contaminants. But fears about dwindling fish stocks have pushed some industries to start extracting omega-3s from algae. Indeed, companies such as Martek Biosciences and Lonza are already offering algae-derived omega-3 DHA as a dietary supplement. |
