Health Alert 86
Would you like to protect yourself from a heart attack, stroke, blindness, and depression? Chances are you’ve taken an awful spoonful of cod liver oil at one point in your life. Your mother may have told you as a reluctant child that this fish oil would keep you healthy.
Well once again, mom was right. But you don’t have to suffer through nauseating spoonfuls to reap the benefits of fish oil. In this letter, I’ll tell you how amazing fish oil is for your health. I’ll also tell you easy, inexpensive (and pleasant) methods to take advantage of this fantastic supplement.
* Heart Protector *
Fish oil contains vitally important and often neglected health-boosting elements. Omega-3 fatty acids are some of the most important components. The omega-3 family includes linolenic, eicosapentaenoic (EPA), and docosahexaenoic (DHA) acids.
Omega-3’s play a central role in protecting your cardiovascular system. The May issue of Circulation reported on how the heart uses omega-3’s as protection. Researchers found that the cell membranes of heart cells store omega-3 from fish oil. This storage prevents irregular rhythms, which can lead to sudden cardiac death. Sudden cardiac death is responsible for half of the heart-related deaths in the United Sates.
The American Journal of Clinical Nutrition reported a study that showed that fish oil lowers triglyceride levels. Triglycerides are fats in your blood linked to heart disease. The participants took a fish oil supplement or a placebo. Those taking the fish oil had a decrease in triglycerides which reduced their chance of heart disease by 25%. The subjects taking the placebo showed no significant reduction.
* Fish on the Brain *
We have also found that fish oil can ease the symptoms of depression. Scientists noticed that regions with higher fish consumption have lower rates of depression. In 1999, The Archives of General Psychiatry published an intriguing study, which proved a link.
Depressed patients took a fish oil supplement or a placebo for 4 months. An overwhelming 64% of patients taking the fish oil reported a significant reduction in symptoms.
We think that fish oil works on depression by introducing omega-3’s to brain cells. The higher the level of omega-3’s, the easier it is for the chemical messenger serotonin to carry messages from one brain cell to another. This directly effects symptoms of depression.
* Fish for the Eyes *
The Association for Research in Vision and Ophthalmology recently released two important studies that prove fish’s benefit.
Macular degeneration is a common eye problem related to age. In essence, macular degeneration is a disruption of nerves in the retina. This disruption causes loss of sight. Macular degeneration is one the leading causes of blindness in older people.
Researchers from the National Eye Institute found that docosahexaenoic acid (DHA) supports the nerves in the retina. DHA is an element in fish oil. Over 4,500 people from the ages of 60-80 participated in the National Eye Institutes study. People who ate 2 servings a of fish a week were 50% less likely to develop macular degeneration that those who ate no fish.
Another study performed by Harvard’s Schepens Eye Institute found that fish oils protect from dry eye syndrome. When a person’s eyes do not make enough moisture, the dryness can damage the cornea. Harvard’s Health Study analyzed the diets of over 32,000 participants. Those who ate more fish had up to 66% less chance of developing dry eye syndrome. Eat good quality fish like salmon a couple times a week to keep your heart and eyes in top condition.
* A Fish A Day Keeps the Doctor Away *
As you have probably guessed, one of the best ways to get fish oils is by eating fresh fish. Eating fish a few times a week will provide you with enough fish oil for health benefits. But I understand that some people don’t like fish. Others find fish too expensive, especially is the fish is seasonal.
If you don’t eat fresh fish regularly, fish oil supplements are a wonderful alternative. Fish oil supplements are widely available at health food stores. The only problem with this solution is that you must take several capsules per day. The studies show benefit in the dose range of 3 to 6 grams per day. I usually recommend my patients take 3 capsule with breakfast and 3 with dinner. They are inexpensive and effective; not to mention there is no fishy taste.
Al Sears MD