Omega-3s: The Source Matters

You already know that omega-3 fatty acids are good for you. In the last decade extensive research has verified that omega-3s protect you from heart disease, lower inflammation, and even improve your mood.

New research reported this month in Cardiovascular Research shows that when it comes to getting the most from your omega-3 supplement, the kind of supplement you take matters.

Omega-3 supplements are typically derived from fish oil or from flaxseed oil. Fish oil supplements contain two types of omega-3s (EPA and DHA) that are not found in flaxseed oil supplements.

Researchers took a closer look at the affects of both kinds of omega-3 fatty acids and found that fish oil supplements are far superior to flaxseed oil supplements. The fish oil supplements helped prevent cardiac dysfunction, reduced inflammation, and fought plaque formation in the arteries much better than flaxseed oil supplements did.

If you take an omega-3 supplement, that's great. You're doing a good turn for your heart and your overall health. But make sure you're getting the most benefit by checking to see that your supplement contains DHA and EPA omega-3s.

If you're not taking an omega-3 supplement, you should start today. The benefits to your heart are invaluable.

Stay well,
Heather Robwell

Protect Your Brain—Eat Fish

The debate about whether or not fish is a healthy food rages on. On one side of the argument, supporters of fish say that the omega-3s are very good for your heart and your brain. On the other side, nay-sayers express concern about high levels of mercury in fish that may harm the brain and nervous system.

Those on the side of fish as a healthy food choice scored big this month.

Researchers are discovering just how fish works to enhance your health. They found that people who eat three servings of baked, broiled, or poached fish each week have fewer lesions on their brain.

A lesion is an area of damaged tissue. You don't experience any severe symptoms when a lesion forms, but over time it can affect your memory and your problem-solving abilities. It can also increase your chances of having a stroke.

People who eat plenty of fish—especially tuna, salmon, and other kinds of fish rich in omega-3s—lower their risk of brain lesions by 26%. Their brains also undergo fewer changes as they age.

Mercury is a concern, but it's one that you can control.

Sardines are a good source of omega-3s that aren't high in mercury. Wild Alaskan salmon is also low in mercury. Tuna is higher in mercury, but canned light tuna is safe to eat once or twice a week.

By eating more fish you can give your body benefits that far outweigh the risks… especially if you make smart choices about what kinds of fish you eat.

Stay well,
Heather Robwell

One More Reason to Boost Your Omega-3s

A high intake of omega-6 fatty acids might be putting you at risk of prostate cancer.

UCLA researchers found that mice who were fed a typical American diet high in corn and soybean oil were much more likely to develop prostate cancer than those who ate far less of the omega-6-rich fats.

These findings hold with other studies that show eating a diet too high in omega-6s and too low in omega-3s causes all sorts of health problems from heart disease to depression to different kinds of cancer.

You can correct this problem in your own diet in three simple steps.

First, begin taking an omega-3 supplement. Cod liver oil supplements, fish oil supplements, or flaxseed oil supplements are all good options.

Second, begin cutting down on the number of packaged foods you eat. These invariably contain high levels of omega-6 fatty acids.

These first two steps are often enough to make a big difference, but if you want to go one step further, switch from regular meat to organic, naturally fed meat. Instead of beef, choose grass-fed beef or bison. Instead of your standard chicken, look for chicken that's been fed an organic diet. Instead of regular eggs, choose eggs from free-range chickens fed an omega-3-rich diet.

Getting your omega-3s and omega-6s into balance isn't hard to do and it can provide enormous, long-term health benefits.

Stay well,

Meghan Krohn

Finally, a Real Alternative to Painkillers

If you live with arthritis or any other condition that causes chronic pain, you are probably all-too-familiar with the risks of over-the-counter pain medications. Non-steroidal anti-inflammatory drugs (NSAIDS) like aspirin and ibuprofen effectively relieve the pain and swelling that causes discomfort, but if you take them for more than ten days at a time they begin to damage your stomach. In the worst cases, they can lead to bleeding ulcers, which can be very dangerous.

Many NSAIDs also make your liver work harder. When taken for a day or two, this is not a big deal. Over the long-term, though, it can get to be a problem.

Fortunately, new research shows that omega-3 fatty acids provide an effective alternative to painkilling drugs.

Two hundred fifty patients living with chronic pain began taking a fish oil supplement. Within four weeks, 59 percent of them were able to discontinue their use of over-the-counter painkillers. Other studies have found that an omega-3 supplement works as well as prescription drugs when it comes to relieving arthritis pain.

The easiest way to make sure you get enough omega-3 fatty acids is to take a fish oil or cod liver oil supplement. Make sure the supplement you choose contains at least 400 mg of EPA and 200 mg of DHA. These two forms of omega-3s are critical to good results.

Some people complain that fish oil causes them to burp and leaves a fishy aftertaste. To avoid this, choose a supplement that has an enteric coating. This delays the breakdown of the capsule until it reaches the small intestine, and that eliminates any bad aftertastes for most people.

Omega-3 fatty acids are much safer than NSAIDs. They also provide additional benefits like a healthier heart and better brain function.

Stay well,
Danny Wallace