This Friday, February 1st is National Wear Red Day, sponsored by the American Heart Association (www.goredforwomen.org). This effort is designed to remind us that heart disease is still the #1 killer of women. If we learned anything in the last century, we have learned that how we live and what we eat influences our risk for heart disease.
There is one nutrient that undeniably improves heart health and reduces risk for heart disease. It is a nutrient that we need every day and most of us are not getting enough (primarily because our current food supply is inadequate). That nutrient is the Omega-3 fats found in fish oil.
Omega-3s from fish oil have been shown to improve overall mortality (better than statin drugs), reduce triglycerides, normalize blood pressure, improve vascular function (blood vessels), improve overall circulation, reduce inflammation and inflammatory markers, improve immune function, reduce risk of stroke, normalize heart rate and important, if not most important, reduce risk for sudden death. EPA and DHA, the beneficial omega-3s in fish oil, have been proven useful in both the prevention and treatment of heart disease. For more research on any of this, please contact me.
Women who have diabetes have a greater risk for heart disease and clearly benefit from consuming more omega-3s. There are several studies on this, find one here: http://www.pharmaomega.com/shop/library/article.aspx?id=317&catid=1
Women with more DHA in their blood have less plaque build-up. A study here: http://www.pharmaomega.com/shop/library/article.aspx?id=319&catid=1
And finally, if someone is on hormone replacement therapy or not, omega-3s can reduce a woman’s risk for heart disease: http://www.pharmaomega.com/shop/library/article.aspx?id=321&catid=
How we live is as important as how long we live; fish oil improves quality of life as we age. Research findings support this, as well.
Wednesday, January 30, 2008
Monday, January 28, 2008
Is that a therapeutic dose you are taking?
I recently had a conversation with a friend about doses of fish oil. She’s been taking an omega-3 fish oil product that provides less than 400 mg of EPA and DHA in three (3) capsules. “But you get more capsules in a bottle”, she told me, “so it’s a better value”. Now she is a bright person, but in fact, the product was not a good value. Some fish oil supplements provide a lot more EPA and DHA in only ONE capsule.
Fish oil is fish oil, and there are different grades (different quality standards) and different doses of EPA and DHA per gram of oil (concentrations). So, we compared the amount of omega-3 per dollar. The product providing 700 mg omega-3 in one (1) capsule was, by far, a better value. And, she could take only one capsule and stop swallowing 5 capsules a day just to get her omega-3s.
The next question asked, is whether or not she was taking a therapeutic dose. She thought, because she was taking 3 capsules, that she was getting a good dose.
The bottom line on dose is this: We do not have formal recommendations for EPA and DHA intake in the United States, but the estimated Minimum daily intake for adults is 500-650 mg EPA and DHA. That meets basic nutritional needs.
In my opinion, the minimum therapeutic dose of fish oil begins at 1 gram of EPA and DHA per day. That’s the minimum amount recommended by the American Heart Association if you have a family history of heart disease, and that is the minimum recommended for mental health or mood conditions. These are minimum intakes.
Most professionals and researchers, who know about fish oil, take 2-3 grams of EPA and DHA per day.
Fish oil is fish oil, and there are different grades (different quality standards) and different doses of EPA and DHA per gram of oil (concentrations). So, we compared the amount of omega-3 per dollar. The product providing 700 mg omega-3 in one (1) capsule was, by far, a better value. And, she could take only one capsule and stop swallowing 5 capsules a day just to get her omega-3s.
The next question asked, is whether or not she was taking a therapeutic dose. She thought, because she was taking 3 capsules, that she was getting a good dose.
The bottom line on dose is this: We do not have formal recommendations for EPA and DHA intake in the United States, but the estimated Minimum daily intake for adults is 500-650 mg EPA and DHA. That meets basic nutritional needs.
In my opinion, the minimum therapeutic dose of fish oil begins at 1 gram of EPA and DHA per day. That’s the minimum amount recommended by the American Heart Association if you have a family history of heart disease, and that is the minimum recommended for mental health or mood conditions. These are minimum intakes.
Most professionals and researchers, who know about fish oil, take 2-3 grams of EPA and DHA per day.
Monday, January 21, 2008
It's Healthy Weight Week (Jan 20-26, 2008)
This is ‘Healthy Weight Week’, established by the Healthy Weight Network, and a good time to remember that a healthy weight is often not our dream weight. A healthy weight includes mental health and physical health and reduced risk for chronic disease. Today is also called ‘Blue Monday’ as it’s the day when conventionally, people are ‘blue’ from breaking their New Year’s resolutions, getting post-holiday bills and the weather. Yes, the weather in the US is not conducive to many outdoor activities right now.
Here’s my suggestion: Avoid falling into the ‘blue’ trap by staying active and making good choices in your diet. Also, be realistic about a healthy weight. Making good choices is not perfection or idealism. Making good choices is making a ‘better’ choice, perhaps with only one or 2 foods, one meal at a time.
In regards to omega-3 fish oil, just by virtue of how omega-3 fats work, if you choose to consume them (reminder: your body can’t make them), they can improve your mood (help prevent the ‘blues’), strengthen your immune system (in the cold weather), support healthy metabolism (while exercising) and reduce inflammation (after exercising or too much celebration).
Here’s my suggestion: Avoid falling into the ‘blue’ trap by staying active and making good choices in your diet. Also, be realistic about a healthy weight. Making good choices is not perfection or idealism. Making good choices is making a ‘better’ choice, perhaps with only one or 2 foods, one meal at a time.
In regards to omega-3 fish oil, just by virtue of how omega-3 fats work, if you choose to consume them (reminder: your body can’t make them), they can improve your mood (help prevent the ‘blues’), strengthen your immune system (in the cold weather), support healthy metabolism (while exercising) and reduce inflammation (after exercising or too much celebration).
Monday, January 14, 2008
Sex differences with Omega-3 marine fats
Published today in the scientific literature is a study reporting that women have more DHA than men, as measured in blood (measuring blood is one way to get an idea of how much total omega-3 one has in the body). This study also reported that men have more EPA than women, but the difference was not as pronounced. You can read the research abstract at: http://www.pharmaomega.com/shop/library/article.aspx?id=314&catid=7
Now, I read a lot of research, and most of it is technical and serious. This study has serious implications, but it also touches my funny bone. It’s been shown that, in general, women are better multi-taskers than men. Women also tend to do better on tests. DHA is an omega-3 fat that is stored in the brain, is critical for optimal development of the brain in infants, and research is suggesting that the more DHA we have as we age, the better our brains will function as we age.
In all seriousness, part of the reason women have more DHA is related to reproduction and survival of the species. Nonetheless, here’s a fun thought to ponder: If women have more DHA than men, does that mean women are smarter?
Now, I read a lot of research, and most of it is technical and serious. This study has serious implications, but it also touches my funny bone. It’s been shown that, in general, women are better multi-taskers than men. Women also tend to do better on tests. DHA is an omega-3 fat that is stored in the brain, is critical for optimal development of the brain in infants, and research is suggesting that the more DHA we have as we age, the better our brains will function as we age.
In all seriousness, part of the reason women have more DHA is related to reproduction and survival of the species. Nonetheless, here’s a fun thought to ponder: If women have more DHA than men, does that mean women are smarter?
Thursday, January 3, 2008
Make it great in 2008
Happy New Year
Ah, the time of year when we begin with a fresh page, transition from the past into the future. Is there another more universal time that this happens in the world? Exciting. It is up to us. And it's up to all of us.
I encourage you to set (at least) one goal for your personal health. We all have the capacity to take one new step. We are learning that health is not something that you are good at or bad at, and it's not something you take on or put away. It's a way of living. We have control and choice over the greatest part of our health status. Research is even showing that how we live impacts our genetic
Omega-3s from fish oil are an integral part of healthy living. I've stated before the need of getting them through diet and supplements. High quality fish oil, such as PharmaOmega LIFE (pharmaomega.com) is an excellent, simple and easy way to get your daily dose in one capsule, or take more for specific health conditions.
This is also the time of year when a strong immune system is your best friend. The fats in fish oil have been shown to promote healthy immune functioning in adults, seniors and children. From the back-to-work-and-school colds and flu to more chronic conditions these essential ‘good for you’ fats support good immune health.
Ah, the time of year when we begin with a fresh page, transition from the past into the future. Is there another more universal time that this happens in the world? Exciting. It is up to us. And it's up to all of us.
I encourage you to set (at least) one goal for your personal health. We all have the capacity to take one new step. We are learning that health is not something that you are good at or bad at, and it's not something you take on or put away. It's a way of living. We have control and choice over the greatest part of our health status. Research is even showing that how we live impacts our genetic
Omega-3s from fish oil are an integral part of healthy living. I've stated before the need of getting them through diet and supplements. High quality fish oil, such as PharmaOmega LIFE (pharmaomega.com) is an excellent, simple and easy way to get your daily dose in one capsule, or take more for specific health conditions.
This is also the time of year when a strong immune system is your best friend. The fats in fish oil have been shown to promote healthy immune functioning in adults, seniors and children. From the back-to-work-and-school colds and flu to more chronic conditions these essential ‘good for you’ fats support good immune health.
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