Why is brain size important?  It’s an indication of the onset of Alzheimer’s and dementia.  It seems that when researchers analyzed the brains of the participants who had MRIs, those who had more of the vitamins and omega 3 fatty acids in their blood scored better on cognitive tests.

There were 104 participants in all, and while vitamins and omega 3 indicated better memory, it seems that those participants with high levels of trans fast in their blood actually had begun to experience brain shrinkage and the resultant low scores on cognitive tests.

Fish oil brain benefits can be most easily achieved by increasing the overall amount of omega 3 in your diet, either by getting more fatty fish in your weekly menu, or by adding a fish oil supplement to your daily routine.

It’s also important to avoid commercial baked goods, fast foods, and prepared frozen dinners, all of which tend to be very high in trans fats and were seen to have an effect on test scores.

While scientists have not yet found a cure for Alzheimer’s and dementia, following these guidelines is a good idea for general health and also for brain health.

For more information on how the test was done, visit:

http://www.cbc.ca/news/health/story/2011/12/28/fish-brain-study.html

Are there fish oil workout benefits?

I like to change things up with the season.  In the spring, I clean feverishly – both the house, and the fridge and cupboards, which somehow accumulate little jars and strange frozen packets of things, all promises of delights to come or delights long gone.  And in the fall I do the same.  When the seasons change I think we naturally want to make changes with them.

This fall, I started checking youtube for ideas for changing up my workout, and I ran across a very interesting video I thought I’d share with you.  Turns out, taking fish oil before workout will actually help you burn more fat!

Now, I’m a big believer in fish oil helping with weight loss generally, by reducing inflammation and by giving your body fat which makes you feel more satisfied – but I had never thought of timing it with my exercise.  I immediately did some research – is it best to take it before exercising or should you take fish oil post workout?

According to the well-respected American Journal of Clinical Nutrition,

“Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors”

The study divided patients into four groups: one group who took fish oil and made no other changes; one group who took fish oil and performed cardiovascular exercise, one who took sunflower oil, and one who took sunflower oil and performed cardiovascular exercise.

The study took place over 12 weeks, and at the end of 12 weeks, the group who were taking fish oil showed reduced triacylglycerols, and an increase in HDL cholesterol (the “good” cholesterol”).

But the group who did both – the fish oil workout group – showed a reduced body fat, improved cardio health and better metabolic responses. In particular, this combination seemed especially effective at losing belly fat.

Source:
The American Journal of Clinical Nutrition, Vol. 85, No. 5, 1267-1274

So who wouldn’t want to take fish oil post workout? Bodybuilders, who need the inflammation from tearing their muscles in their workouts, in order to rebuild muscle.

For bodybuilders, it’s best to take fish oil well before a workout.

For the rest of us, the anti-inflammatory benefits of fish oil mean you can take it before your workout and work out longer and harder. It helps to increase fat-burning and in effect gives your workout an edge.

If you’re looking for small changes you can make to improve your overall health, why not give this one a try?

Predictably, the first couple of days back are pandemonium and mayhem, but what if your kids don’t settle down after the initial excitement wears off?  For many parents, concern over kids’ seeming lack of attention span is heightened by worries that their children have ADD or ADHD.

So how do you know whether or not to be worried and what can you do about it?

According to the Centre for ADHD Awareness, there are three main symptoms to watch for:  hyperactivity, inattention / difficulty paying attention, and impulsiveness.

Each of these symptoms can be broken down into sub-symptoms, but those are the main three that indicate a potential problem.  If your child exhibits all three, speak to your medical professional to see about testing for ADD or ADHD.

Source: http://www.caddac.ca/cms/page.php?68

If your child isn’t diagnosed but you’re concerned about helping to prevent the problem, or if they have been diagnosed and you’d like to do whatever you can to help them manage their condition without heavy pharmaceuticals, then you may want to consider adding a fish oil for kids to your household’s daily routine.

Although it isn’t an instant stimulant like Rtialin (r) or Dexatrin (r), fish oil is a natural way to increase the amount of Omega 3 in your family’s diet.  Let’s face it: getting more fish into fussy eaters can be next to impossible, unless of course the fish is breaded, fried, and smothered in ketchup!  But a high-quality fish oil supplement can easily be swallowed or broken open and added to morning yogurt or mixed up in salad dressing.

High dose omega-3 therapy has been shown to reduce the symptoms of ADHD in children and adolescents.  By taking doses of fish oil that have significant amounts of DHA (docosahexaenoic acid), researchers have measured improvements in all three symptom areas – without the side effects of prescription drugs.

Fish oil for kids doesn’t have to be a specialty purchase: gummi-bear omega 3s really just teach your children to develop their sweet tooths more than they already are – and let’s face it, most kids don’t need any help in that area!

Instead, conquer the number one objection kids have to taking fish oil by choosing a high-quality supplement that doesn’t have any fishy burp-up.  You can ensure it’s fresh by understanding the source of the fish oil and the processing methods of the company you are purchasing from.  If they’re not natural supplement specialists, be wary!  Look for the Certificate of Analysis on their websites, and choose a company with a money-back guarantee.  When you get the supplements, break one open.  If it smells rancid, return them to the company promptly and go back to the drawing board.  A high-quality supplement will not have a fishy smell.

If you’re hoping this is a great year for your children at school, take our tip: fish oil for kids helps concentration, focus, and ultimately, grades!

See Related Post:  ADHD: Omega 3

. . .  And What To Do if you Already Have It.

For years, scientists have been researching the effects of supplements on cancer.  One area they have focused a lot of attention is on fish oil and cancer, specifically as it pertains to breast and prostate cancer.  In studies around the globe, the link between omega 3 and cancer is very clear.

Preventing Prostate and Breast Cancer

The most commonly-researched contributing factor to cancer seems to be diet.  It’s not surprising if you’re confused about what’s okay to eat and what isn’t!  We hear all the time to avoid soy, drink soy milk, eat soy tofu, steer clear of soy protein powder, eat red meat, avoid red meat . . . what to do?

One of the most-often studied contributors is fat, specifically dietary fat.

As research becomes more and more focused, it’s clear that not all fat is the same.  When researchers began studying fish oil fat (omega 3s, in the form of EPA and DHA), it became apparent that this was in fact a superstar fat: not only does it not cause cancer, but in fact these poly-unsaturated fats can help to stop the growth of breast and prostate cancer cells.

(See our related article, What Are Healthy Fats?)

How Does it Work for Breast Cancer?

Well, an excess of omega 6, the linoleic acid omega, can decrease the production of 2-hydroxyestrogens, which are anti-carcinogenic.  Omega 3 and cancer don’t get along, however, and supplementing women in test studies has proven that increasing omega 3s in their diets helped them produce more of these 2-hydroxyestrogens, keeping women’s estrogen levels balanced and safe.

Similarly for prostate cancer, the defense mechanism seems to be strengthening your body’s resistance cells by getting enough EPA and DHA omega 3.

Tracking These Results Around the Globe

Scientists have followed this phenomenon around the globe: turns out that places that used to have low incidences of these cancers, such as Japan, have rising incidences that can be attributed almost directly to a more ‘western’ diet: that is, a diet higher in omega 6s, that throws off the ratio of omega 3 to omega 6 in our bodies.

Avoiding the Risk

How can you avoid getting too much of omega 6 in your diet?  Avoid the following foods, which create free radicals in your body and lead to cellular damage:

• Safflower Oil
• Margarine
• Corn Oil
• Mayonnaise
• commercial baked goods, especially those with hydrogenated vegetable oil or shortening

By limiting your exposure to these foods, and increasing your intake of oily fish or fish oil, you can fortify your body against cancer.

The Latest Research

In addition to the latest research on omega 3 and cancer prevention, studies released just last week have found a definitive link between supplementing chemotherapy patients with this fatty acid and helping to prevent muscle loss and weight loss.

One of the most common side effects for chemotherapy patients is a loss of muscle mass and weight, and this can make them even more fatigued than the medications alone.  This prolongs cancer recovery time.

By adding a regular fish oil supplement, patients were able to maintain or increase muscle mass and gave them a better chance at recovery in a timely manner.

Source: http://cancerres.aacrjournals.org/content/early/recent

Why don’t we hear more about omega 3 and cancer?  Simple.  There’s not much money in fish oil, and it can’t be patented.  Pharmaceutical companies are our main source of healthcare information these days because they have the budget to reach us and reach our doctors.  Take some time to educate yourself about other treatments, though, like fish oil, and you’ll see you’re not helpless when it comes to preventing cancer.

You see, when your body identifies a particular substance such as pet dander, pollen, and so on, as an ‘invader’, it reacts by attacking the invader.  It’s an immunological attack, and the result is inflammation.

How can you fight the inflammation?  With fish oil, a natural allergy remedy!

If you’ve been down the path of antihistamines, decongestants, or other pharmaceutical remedies, you know it’s a double-edged sword.  They fight the symptoms of the allergy, but they can leave you feeling . . . well . . . ‘off’ in a lot of ways.  Some make you drowsy, some make you groggy, and some make you absolutely hyper and unable to concentrate.

These pharmaceuticals are effective at fast relief, and there’s no doubt that is important.  But they only treat the symptoms – they don’t address the core of the problem.

A more natural allergy remedy is to fight the inflammation throughout your body by adding fish oil to your daily regime.  Will it stop a bout of sneezing?  Not immediately, certainly.  But longer-term, by addressing the core issue, you will find your symptoms decreasing. Many naturopaths have been prescribing this remedy for allergies for years.

It Starts In The Womb

The science behind this begins all the way in the womb.  Mothers who regularly consume fish, walnuts, flaxseed and other foods high in omega 3s have children with fewer allergies.

Women taking fish oil during  pregnancy – studies have been conducted from the 25^th week on – also reduce the risk that their children will be born with asthma.  Should children already have asthma after they are born, fish oil seems to calm coughing and encourage good airflow through their lungs.

Children whose mothers started fish oil in the 25^th week were also less likely to react to eggs, which is an early sign that they will have eczema or asthma.

Inflammation Is At The Root

Regardless of whether you’re expecting or whether you are looking for a break from the side effects (and expense!) of pharmaceutical allergie remedies, we urge you to think of taking fish oil as a natural allergy remedy.  Give it some time – no need to go ‘cold turkey’ -  but try to work toward reducing inflammation in your body and reap the benefits of a  more balanced body with fewer illnesses and symptoms.

Source:  http://www.ncbi.nlm.nih.gov/pubmed/21332799

The argument, in a nutshell, has long been that krill are more sustainable than other fish and they have less contamination than fish oils.  Finally, because krill contain the potent antioxidant astaxanthin, an argument is often made that it is a better free-radical scavenger than fish oil.

The argument toward sustainability is at best a weak one.  A lot of high-quality concentrated fish oil comes from species such as tuna. Tuna are not harvested exclusively for their oil, though – it’s a by-product of a food source for humans.  As such there is no impact on the sustainability of the fish, since they’re being harvested anyway.  Krill are exclusively harvested for supplements, though, and being directly removed from the foodchain of large species like whales.  So the idea that they are more sustainable doesn’t seem to bear weight in the decision between krill oil or fish oil.

The argument about contamination is one that we urge you to consider carefully.  In a recent post we made regarding fish oil purity we discussed the 8 well-known brands sued in California for exceeding the recommended safe level of PCBs.  So being aware of the location of the source of your omega 3 oil is very important.  But it is possible for marine life besides krill to be sourced from a pure area of the planet, and several fish oils come from unpolluted waters.  Additionally, molecularly distilled oils that have been carefully handled from ocean-to-bottle are safe.

On the final point, krill are not actually a very potent source of astaxanthin. Although it is an antioxidant that has excellent properties, it’s better to take a product actually fortified with the substance than to rely on getting it from the pressed krill.

We are not opposed to krill oil, but we are aware that money is a factor for most people when choosing their supplements.  Krill oil is more expensive than traditional fish oil and not necessarily better for you - certainly not for the reasons most commonly listed.  Whether you choose krill oil or fish oil, do your research and understand the benefits before you buy.

In a lawsuit recently filed in California, makers of 8 popular fish oils:

• CVS Pharmacy
• Rite Aid
• General Nutrition Corp.
• Solgar
• Twinlab
• Now Health
• Omega Protein
• Pharmavite

- were sued for not disclosing the levels of PCBs in their fish oil to customers.  What’s worse, the lawsuit alleges that the companies deliverately used misleading labelling such as ‘screened for PCBs’ to imply that the PCBs had been removed.

Source:  CBS News

My-Omega-3′s Comments

Although we’re not big believers in lawsuits, we do think it is important that attention is drawn to the potential problems with these supplements and we think it’s critically important that you educate yourself before purchasing an omega 3 supplement.

The Risk In Taking The Wrong Supplement

What’s the risk to you?  Well, side effects of ingesting PCBs for adults include acne and skin rashes.  Children are at a higher risk than adults, and exposure can result in children developing neurological or immune disorders from repeated exposure.  Animals deliberately exposed suffer from liver damage and cancers and a lot of people extrapolate that to indicate a possible cancer risk for humans, as well.

Protecting Your Family With the Best Fish Oil Supplement

So what do you look for in a fish oil supplement to ensure you’re not doing more harm than good?

The International Fish Oil Standards group has set a standard number that fish oil manufacturers must meet in order to carry their logo.  In the case of PCBs, it’s 45 parts per billion.  Look at the Certificate of Analysis provided by your fish oil manufacturer on their website.  If the number is higher than 45, steer clear!

The best fish oil supplement manufacturers will be lower than that – some much lower!  Xtend-life, for example, the brand that Dan and I both take, has less than 5 parts!  It’s so low as to almost be immeasurable.  Other brands are also doing a good job of staying pure.  Do your research and get a brand you can take without worrying.

Finding one of these brands is easier if you know a few things to look for:

1. Smaller fish are less susceptible to contamination than larger, predatory fish.  Fish store toxins in their fat, so the smaller the fish, the less fat they have, and the safer oil from these species will be.
2. Fish from the far corners of the earth are less likely to be contaminated than those from heavily trafficked waters used for shipping routes.
3. Fish that are processed promptly at the dock have much less risk of contamination than fish that are left on the wharf for days while their price is being negotiated.

Choosing the best fish oil supplement isn’t hard if you know what you’re looking for.  Take the time to educate yourself about your brand so that you know you and your family are getting all the benefits of omega 3 with none of the risks.

1.  A Cup of Seaweed a Day . . .

I am a compulsive procrastination-eater!  When I’m facing a particularly tough thing to do at work, I immediately find myself ‘ravenously hungry’ and take myself off to the refrigerator to find sustenance.  Of course, there is no need for food at all, and I’m careful to keep junk food out of the house so that I don’t give into temptation in a moment of weakness . . . but one guilt-free snack I enjoy often is a cup of faux-miso soup.

I put a small amount (perhaps half a teaspoon) of miso paste in the bottom of a mug, and mix it with about a tablespoon of water.  This is important!  If you don’t, you’ll just have miso lumps in your mug – decidedly not delicious!!

Then, I take a length of dried wakame (seaweed) and break it up into centimeter-long pieces, add them to the cup, and fill it with hot water.  Let it sit until the seaweed softens, and then eat it from your chinese soup spoon.  It’s surprisingly tasty once you get the miso ratio right, and it’s great for your skin, your digestion, and your omega 3 levels!

2.  Kale Chips

The second easy and tasty way to eat high omega 3 foods that I employ on ‘treat night’ is kale chips.  My husband is always bringing kettle chips (potato chips made in kettles) home to tempt me with, but after a little investigation, I discovered that what I really like about them isn’t the potato part at all!  It’s the crunch and the salt content.  So instead of succumbing to the bowl in front of me, I get up, clean a bunch of kale, break it up as though I were tearing up lettuce for a salad, and then put it in a container with a tight-fitting lid.

I add about half a tablespoon of cold-pressed olive oil, and shake it to distribute it all over the kale.

Then I spread the kale on a baking sheet lined with parchment paper, sprinkle it with sea salt, and pop it in a 375-degree oven.  After about five minutes I flip the kale over and continue cooking it until the kale is crispy and moves freely on the parchment, making a swish-swish sound.  Be careful not to overcook them!

It sounds lengthy but it actually took me more time to type the directions than it does to make it!  Delicious kale chips are a guilt-free treat night indulgence that is rich in omega 3 and other essential nutrients.

3.  Seared Scallops

Okay, this is definitely a treat, not something we eat regularly!  But after sighing enviously in restaurants every time I saw a perfectly seared scallop, this last winter I decided nothing would do but learning how to get that golden brown crust myself.

Unbelievably (at least to this non-cook) it’s not hard at all!  To enjoy this high omega 3 food the way five-star restaurants serve it, start by heating one tablespoon of olive oil and a generous pat of butter in a pan on the stove.  When the butter bubbles and is just starting to brown, add well-drained scallops and sprinkle them with a small amount of sea salt.

Don’t peek!

After 2 minutes exactly, flip the scallops over, dust them with a very light sprinkle of sea salt, and set your timer for 1.5 minutes.  Cut open the largest scallop to be sure they are opaque all the way through, and when they are you are done.

That’s it!  For medium-sized scallops, you’ve just created the perfect seared scallop.  If you are lucky enough to have large scallops, you’ll obviously want to cook them a little longer.

Have you got any tips for easy ways to eat high omega 3 foods?  Share them in the comments below!

Well, we’ve done the homework for you. Most of these are foods that I make sure to include in my diet on a daily basis.

Of course, the best high omega 3 food is fatty fish, the one most of us already know about. But realistically, most of us are simply not going to consume enough of these types of beneficial fish on a weekly basis to get the amount of these fats that we really need for optimal brain function and heart health.

That’s why it’s important to become familiar with this list so the next time you are grocery shopping you can pick up some of these other healthy foods.

1. Nuts - just like with fish, not all nuts are created equal. Walnuts are the highest in omega 3′s. Almonds, on the other hand, are a very poor source. One strategy I like to use is to chunk up walnuts, raw, and put them into a plain yogurt and throw some berries in there, such as strawberries and blueberries. This adds a delicious crunch to a healthy snack.

2. Eggs. Eggs have gotten a really bad rap over the years because of the hysteria about saturated fats. In reality, eggs are one of the healthiest foods you can eat, being very high in protein and basically non-existent in carbs. Most people mistakenly throw the yolks out too thinking the whites are the healthiest part. Not true! The yolks are rich in the vital DHA omega 3 fatty acids that is so important for good brain functioning, heart health, and eyesight. Stick to cage-free, naturally fed hen laid eggs. Preferably, buy from a local farmers market.

3. Flaxseed and flaxseed oil – As I mentioned on a different blog post and in some videos, I personally use a cold-pressed organic flax oil daily…I just take a tablespoon or two a day. I have to admit it doesn’t taste great, but it’s easy to just put some in your mouth and then wash it down with a bit of water, juice, or something else. Also, another great strategy is to mix it into yogurts or salads, and then you almost don’t taste it at all anymore. That’s what I do with my kids and they even ask for it to make sure I’ve given it to them…so it can’t taste that bad!

4. Leafy greens. We all know that veggies like spinach and kale are good for us. But most of us don’t know that one of the reasons they are so good for us is because they are a high omega 3 food. One strategy I use to get more of these is to cook spinach into my scrambled eggs in the morning. It tastes soft and moist and actually very delicious.

5. Seaweed – Seaweed may sound unappealing to some but I assure you it’s quite tasty. It’s also very rich in DHA omega 3 fats. In fact, did you know that the best fish sources of these fats contain DHA because they eat seaweed and algae? If these fish didn’t naturally eat seaweed and algae they wouldn’t be a good source of omega-3. Well, why not go right to the source and eat seaweed directly? How do I do it? When I shop at Whole Foods market, I will make my own salad at their salad bar and they almost always have a fresh seaweed selection and I put some seaweed on top of my salad. It’s actually very tasty.

6. Beans – Some beans are a great source of ALA omega 3, specifically kidney beans.

Omega 3 Food List to Avoid

This is going to sound odd, but we think there are omega 3 foods you should avoid consuming. Primarily, any food that is fortifying omega-3 into it that doesn’t naturally have it should be avoided. This is akin to putting lipstick on a pig, and, in our opinion, is used to justify eating unhealthier foods.

For example, most people take in way too many carbohydrates. Nowadays, grains and breads and cereals are being fortified with omega 3. You should be minimizing your exposure to these foods, and certainly not consuming more just because the manufacturer is trying to jump on the omega 3 crazy by fortifying these foods artificially.

Another is milk and dairy. I know that most people have been brought up to believe milk is good for you. Well, it’s not. I’m not here to make a larger argument, but there are much better sources of calcium…such as greens from broccoli. If you want to drink milk, drink a much healthier choice: coconut milk,which contains no dairy! However, the point is milk and dairy products are now being fortified with omega 3′s and most should be minimized or avoided, with the exception of yogurt which has beneficial probiotics.

Stick to natural sources of foods rich in omega-3 and you’ll probably be feeling the difference in short order.

Source:

http://www.webmd.com/diet/omega-3-dha-11/slideshow-omega-3-shopping?ecd=wnl_chl_071211

If you know someone with Alzheimer’s or dementia like I do, you are probably desperate to find a solution to get them back to their ‘old self’ again.  The difficulty loved ones begin to show with thinking or memory, the mood swings, the apathy . . . it’s upsetting.

Scientists don’t know what causes these diseases of the brain, but research into the minds of people suffering these conditions has found an interesting connection.

Researchers at Tufts University in Massachusetts discovered that those affected with the disease actually have lower levels of DHA (docosahexaenoic acid) in their blood plasmas.

The research found that those who had a lower level of DHA were 53% more likely to develop dementia and 71% more likely to develop Alzheimer’s than those who had higher levels.

The omega 3 alzheimer's connection is becoming clear.

Scientists believe the reason for this is those people tend to eat a more seafood-based diet, including fatty fish that is rich in omega 3, and seaweed which also has high levels.

Getting more omega 3 in your diet helps to lubricate the membranes of your brain cells, which works to preserve cognitive function.

We recommend you start giving your loved ones a fish oil high in DHA in order to preserve and protect their brain function, as scientists continue with their research.