Healthy Living – Take Your Omega-3s!

Omega-3s, also known as fish oil may very well be one of the most important nutrients that…most people never take. Omega-3s are a combination of docosahexaneoic acid (DHA), and eicosapentaenoic acid (EHA), and are found in fish and marine algae (where the fish get them from). There is a third type of omega-3s found in plants, seeds and nuts - alpha-linolenic acid (ALA). Recent research has shown that the greatest benefits come from the combination of DHA and EPA. Studies have shown that these two acids may reduce your risk of heart disease and stroke, as well as possibly help prevent arthritis, asthma, Alzheimer’s disease, attention deficit / hyperactivity disorder, and autoimmune disorders.

Artemis P. Simopolus, M.D, a physician and the president of the Center for Genetics, Nutrition and Health in Washington D.C. feels that “They’re part of your body’s basic nutrition – they’re involved in the metabolism of each individual cell”. One example of how omega-3s can make a difference is in the case of Randall McCoy. Last year, after the underground coal mine explosion in Sago, West Virginia, Randall was the only survivor. His 12 oxygen-starved colleagues had died, and he was suffering from acute carbon monoxide poisoning. He was in a coma and in deep shock. One of his lungs had collapsed, his liver and kidneys had shut down. It was believed that he would be severely brain damaged if he ever came out of his coma. The carbon monoxide had stripped the protective myelin sheath from most of the neurons in his brain. While going through oxygen treatment in his hospital’s hyperbaric chamber, his doctor ordered that he also be given a daily dose of 15,000 milligrams of DHA and EPA. After several weeks, he emerged from his coma. And, he’s recovered most of his memory, is gradually regaining his ability to walk / talk / see.

Yes, this story sounds miraculous. And, no, fish oil is not a miracle cure. Yet, the omega-3s helped rebuild the damaged gray and white matter in his brain. But, why does fish oil have this impact on us this way?

One theory comes from the director of London’s Institute of Brain Chemistry and Human Nutrition. Michael Crawford, PhD’s theory is that while many mammals evolved as meat-eaters, only humans developed our “megabrains”. Paleontologists have found evidence that early man lived on the coastlines of southern Africa. And, since it’s far easier to catch fish & collect shellfish than it is to hunt down four-legged prey, which fed early human’s brains with DHA.

But, how can you get omega-3’s into your diet? Simple – fish oil supplements! You can choose either fish oil capsules or liquid. They’re equally effective at getting omega-3s into your system, so it’s really a matter of choice. Here’s a couple of things to think about when finding fish oil supplements:

1. ConsumerLab.com tested 41 fish oil supplements, and none were found to contain unsafe levels of mercury, PCB’s or dioxins. (And this is another reason why you should take supplements – as you can’t guarantee that if you ate the quantity of fish you’ll need to get the right level of omega-3s in your diet, that your fish is free of these poisons). To be sure you’re getting “clean” fish oil capsules, look for them to have been “molecularly distilled”.
   
   
2. Dosage – Take a look at the label, and make sure the combination of DHA and EHA totals at least 500 milligrams. You want a 3:2 split as well of EPA to DHA – so you’re looking for at least 300 milligrams of EPA and 200 milligrams of DHA.
   
   
3. Antioxidants – Your body can quickly oxidize omega-3s – so take Vitamin E at the same time to keep this from happening.
   
   
4. Fish Burp – Yes…as your stomach dissolves the fish oil capsule, you can get “fish burp”. You can avoid this by either buying entric coated capsules – or, keep them in the freezer! This way, the fish oil will be released into your small intestine, rather than your stomach, and you’ll avoid the dreaded “fish burp”!

Healthy Living - How Foods Affect Your Moods

by Bob Lachniet
President - Fitness 4 Home Superstore

Did you know your eating habits have a huge effect on your state of mind? If you're like many people, you may find that you feel sleepy after lunch. Or, if you haven't eaten in awhile, you're impatient and angry. When it comes to the food-mood connection, we're just beginning to understand how the quality and quantity of the nutrients available in our food impact our emotional resiliency and stability. Yet, what we eat affects our production of neurotransmitters and hormones, as well as our overall eneregy levels, and the quality of our synaptic connections. Plus, stress boosts levels of epinephrine (adrenaline), and other stimulating neurotransmitters, while suppressing calming ones. Skipping meals, consuming caffeine and sugar for energy, and fast food meals make this effect worse.

How can you make sure that what you eat helps your moods in a postive way? Brain chemicals, called neurotransmitters, regulate your moods. Serotonin and gamma aminobutyric acid (GAMA) calm us, while dopamine stimulate us. Keeping these in balace also balances our mood. And, certain foods can impact this balance. Proteins like those found in meats like chicken, fish, eggs, nuts, and legumes-these provide chemical units known as amino acids. Amino acids form the foundation of your neurotransmitters.

Serotonin: This keeps your mood upbeat. Fish, egs, chicken turkey, and other meats all contain the amino acid tryptophan, which your body makes serotonin from. Iron, zinc, and the vitamins B3, B6 and C help the enzyme reactions for this process.

GABA: This neurotransmitter keeps your mind calm and focused. Halibut, legumes, brown rice, and spinach contain the amino acid glutamine, which your body converts into GABA. Vitamins B3, B6 and B12 help the enzyme reactions for this process.

Dopamine: This is the neurotransmitter that makes you feel like you're full of energy. Your body converts the amino acid tyrosine (found in protein) to dopamine, and you can find extra tyrosine in almonds, avocados, dairy products, and pumpkin & sesame seeds. Vitamin B6, magnesium and zinc help the enzyme reactions for this process.

Norepinephrine: This is also a simulating neurotransmitter, which your body makes from dopamine with the help of the mineral copper, and vitamins B6 and C.

How to fuel your brain

First - eat whole foods that are rich in protein, complex carbohydrates, healthy fats, vitamins and minerals.

Second - eat a protein rich breakfast every day, such as eggs with whole-grain toast or fresh fruit.

Third - cook foods lightly (saute' or stir fry) - overcooking alters foods protein structure, making it harder for your body to process.

Fourth - avoid fast foods.

Fifth - eat regular meals and make sure you get good quality protein.

Lastly - add supplements to your diet. A good quality, high-potency multivitamin or B-complex vitamin. You want to look for 10 times the recommended daily value of vitamins B1, B2, B3, and B6. And, add fish oils (omega-3's) to your diet as well. Omega-3 fats also are essential for normal brain function. Your brain is about 70% fat, and needs omega-3's to help assist brain cells in communicating with each other. Plus, three different studies published in June 2006's issue of the American Journal of Psychiatry found that omega-3 fish oils can ease depression and mood disorders, and lower suicide risk. Just keep in mind that if your using blood thinners and other medications, omega-3 supplements might interfere, so you might want to talk to your doctor first.

Just remember - what you fuel your body with..also is what you're feeding your brain!