Fish Oil, It’s What You Want (How much, how often, what kinds…etc)

blog #6 more on omega 3 fatty acid

 

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Fish Oil, It’s What You Want

(How much, how often, what kinds…etc)

It now comes in liquid or capsule form.

Let’s get back to this topic of FISH OIL.

It is very important as there have been over 4,500 STUDIES on Omega 3’s and from those studies, here is a  LIST of some of thehorrible things that are associated with a deficiency in Omega 3 (n3) Fatty Acids (and ALMOST ALL AMERICANS AREDEFICIENT IN n3!!): 

Cancers of all kinds (especially colon, breast and prostate), heart disease and almost all vascular diseases, high blood pressure, high cholesterol, depression, skin disorders, digestive disorders (Crohn’s and ulcerative colitis), chronic pain, hormone problems,  pain syndromes, vision problems, arthritis of all kinds, ADHD, developmental and behavioral disorders, eczema…etc

 We need to pay attention to this. Here are the explanations to some of the questions one may have. What are?

#1 Fish Oil is Omega 3? Not precisely, Fish oil is loaded with two types of Omega 3’s (n3) Docosahexaenoic Acid (DHA) andEcosapentaenoic Acid (EPA) and each have a very important role in our body.  These can be converted from the plant n3 to ALA(alpha-linolenic acid α-Linolenic acid is an organic compound found in many common foods), but not in sufficient quantities, especially for developing children and pregnant mothers! Which is why, to my vegetarian friends, Fish Oil (vegetarians can eat a huge variety of plants that have a lot ofDHA & EPA) is a must to be truly sufficient in all n3’s. Vegetarians must increase the vegetable matter that contains the Omega 3 and DHA/EPA. Contact me as to these foods.

#2 What’s so important about DHA? DHA has a HUGE role in our brain development and maintenance.  DHA makes up over 25% of the essential fatty acids that build our brain. Just as calcium is used to build our bones, and protein is used to build our muscles, fat (especially DHA) is used to build our brain & nerve (“nervous”, our system is not meant to be “nervous”) system (the master regulatory system!).  The reason that this particular n3 has such a huge role in our nerve system lies in its flexibility and fluidity.  For a system that needs to send signals from the bottom of your toe to the top of your head and BACK in less than a second, these qualities are essential.  It also, strengthens our arteries & helps our hearts beat stronger as well as a host of other positive benefits, too many to list or tell. Many books and publications give this information. Ask me and I can give you references.

3# How Do I AVOID FISH BURPS?? - This always comes up almost as soon as the topic is mentioned, and it really has to do with the quality of the fish oil.  Rotten (oxidized) fish oil is the culprit here, but not only does it cause Fish Burps, it is toxic for you and worse than taking no fish oil at all.  Don’t get frustrated, knowledge is power. I am empowering you. Know you know!  TO DETERMINE IF YOUR FISH OIL IS HEALTHY:  1st check the ratios of DHA to EPA, in natural (not synthesized by man) fish oils, they have roughly a 2 to 3 ratio of DHA to EPA.  (i.e. 600mg to 900mg).   2nd Bite the capsule, if it makes you gag, get rid of it.  Although I have not bitten into many capsules my researchers say that they have bitten at least 15 different ones and gagged about 12 times.  *Good fish oil should taste like oil not like fish; it may even have a lemony taste associated with it which is dandy.  One last thing, I believe it’s best to take fish oil with food, that way if you do burp, it will be masked by the other foods (although good, healthy fish oil shouldn’t have a bad burp).  Plus it doesn’t make sense to me to just take oil, our hunter gatherer ancestors would have never been able to do that, so I don’t do it.

#4 What Kind of Fish Oil Should I Take? From #3 you can gather that many of the fish oils out there are poison in pill form (often the way poison is delivered), but here are several types that have passed the oral test as well as the knowledge test.  Both are available in liquid form (great for smoothies) or gel caps.  Some pay $50 for a months supply.  Omega-3 by Nordic Naturals (NN) is an over the counter fish oil that passes the test.  You can find NN in most stores, but definitely a GNC or Whole Foods and it usually runs about $90 for a months supply.  Also important is the type of fish that the oil comes from.  You want your oil to come from small fish like sardines, anchovies, herring…etc because they do not accumulate much in the way of mercury and other toxins. And lastly, you want your oil to be molecularly distilled to make sure if the fish happen to have a tiny bit o’ toxins, that none of them get through into the oil. Side note, YOU SHOULDN’T GO BY THE SERVING SIZE POSTED ON ANY BOTTLES, BECAUSE THEY JUST AREN’T ENOUGH, which brings us to….

#5 How Much Fish Oil Should I Take? From much of my reading I’ve come to the understanding that we really are very deficient in these critical health promoting (normalizing) fats that we need to take a lot of this oil.  Don’t worry, its not like a meal replacement or anything, we just need more than what is out there on the recommended servings.  My recommendations based on my readings (2 major and fantastic sources if you just want more info: Dr. James Chestnut’s book The Innate Diet & Natural Hygiene and Susan Alport’s book The Queen of Fats) recommend roughly 2-6 Grams of n3’s per day.  The bigger you are, the more inflammation in your body (lifestyle maladies – adaptive physiology) and the harder you are on your body (physically, mentally, and chemically), and the more you will want to take.  I feel that a minimum of 2 grams DHA + EPA together is necessary to bring our sufficiency levels to where they should be.  To use me as an example for n3 consumption levels: I weigh roughly 170lbs; I eat clean and am generally low stress (except physical from running the stairs at Capitola 50 times and gym weight lifting. I did cut down the stairs to 20 times though but still working on one arm pull-ups) and I take about 3 grams from fish oil and get another couple grams from my diet each day (grass fed beef, healthy eggs, flax seeds…etc)

***For children the recommended supplemental amount is 1/2 teaspoon in liquid (1 gram Total n3 (DHA + EPA) for every 40lbs of body weight.  Once old enough they can pop the capsules and chew them like gum.

***Oh yeah, I almost forgot, this is something that isn’t used for treatment, so we should take this everyday 4 life, it’s what I do and what my family does, and what my future family will do….got it?!!  Any questions? Let’s dance (Carolina Shag).

Peter Thibodeau, DC, DACAN, CCWP

Diplomate in Chiropractic Neurology

Certified in Wellness Science by the ICA

 

 

 Click on the link below for a mathematical expression of health and an explanation for a neurological mechanism of the stress cycle.

1..    http://www.screencast.com/t/4H1vLwNOK


 2..    http://www.screencast.com/t/6MFpOTxd

 

Posted by Peter Thibodeau DC at 8/29/2009 4:20 PM | Add Comment

welcome

Welcome to my blog. Please check back soon for new entries.

Posted by Peter Thibodeau DC at 5/27/2009 11:56 AM | Add Comment

blog #5 omega 3 fatty acid

blog #5 omega 3 fatty acid

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Blog #5 Essential Fatty Acids (Omega 3, 6, 9)

In my previous 4 blogs, I dealt with glycation [similar to oxidation – antioxidants but involves the glucose (sugar) molecule], exercise, war against inactivity and its toxic affects. Today we will deal with the fish oils.

Fish Oil?? (Omega 3) – What’s this?

Essential Fatty Acid (EFA)

Any essential nutrient is one that the body cannot produce so it must be consumed within the diet or through supplementation. EFAs are comprised of Omega-3, Omega-6, and Omega-9 fatty acids, which are differentiated according to their chemical structures.

Who has not heard about fish oil, Omega 3’s? Why should you or anyone else care to consume this fatty substance that has been pressed and collected from our cold water friends?

Omega-3 fatty acids are known to reduce inflammatory states such as arthritis, allergies, asthma, psoriasis, and eczema. Depression, ADHD, Autism, and bipolar disorder may also improve with EFA supplementation. The benefits of Omega-3 fatty acids are well established, but eating foods high in Omega-3 fatty acids is often difficult. Most people choose to get their Omega-3 fatty acids through supplements.

RATIOS, it all comes down to ratios.

All of you out there are great at math or some say they are not; Kevin Skinner (America’s Got Talent), the chicken catcher says he is not good at math but what a fantastic personality and voice he has.

Here’s a quick explanation:

Our brilliant body is made up of an ecosystem of trillions of cells working together governed by our nerve system. Each cell in our body is able to keep itself separate from its environment by having a semi permeable phospholipid bilayer membrane (kind of like a skin but more porous). This membrane is made of two main molecules, phosphate and fat. They are able to hook together keeping the inside of the cell separate from the outside, allowing pretty much all life to exist.

Now here’s where fish oil comes into play. The type of fat that makes up our cell membranes depends largely on what type of fats you consume. Fish oil happens to be particularly high in a fat class called Omega 3 (n3). This Omega 3 fat is also found in green leafy plants. This fat is basically a fluid fat, very smooth and non ridged, keeping our cells very much the same, allowing for different nutrients in and out much easier.

Omega 6 (n6) is another class of fat, found in grains and many processed foods.

Omega 6 is essentially the opposite of Omega 3. It is much more structurally ridged, giving our cells more of their firmness and structure. Both are good for us when the RATIOS are healthy. Here’s the catch: the ratios are supposed to be roughly 1:1 (maybe 1:4) Omega 3 to Omega 6 and IN AMERICA they are typically 1:20 (even as high as 1:40) Omega 3 to Omega 6. THIS IS NOT GOOD!!!

This makes our cells much more ridged; meaning nutrients cannot get in or out of our cells easily (pretty much the definition of DIABETES).

So you can see why these ratios are important, but that is just the beginning.

When we have a ratio of n3 to n6 of 1 to 20 this means that most of the fats that make up our cells are the ridged n6’s. Now when our cells break down, like they are supposed to or from injury, what they are made of has a lot to do with their breakdown reaction in our body.

n3 = anti-inflammatory (leading to health-homeostasis) n6 = Inflammatory (leading to lifestyle diseases-adaptive physiology)

EFAs are crucial for proper cell development. The cells of the body are constantly dividing and forming new cells. Fatty acids, especially Omega-3 fatty acids, are incorporated into the membranes of cells. They lubricate the cell; improve flexibility and communication among cells. Cell membranes allow waste materials to pass out of the cell and allow nutrients to move into the cell. When the body does not have adequate levels of Omega-3 fatty acids, it uses components that look similar to Omega-3 fatty acids. Omega-6 and Omega-9 can be incorporated into cell membranes if Omega-3 levels are inadequate. This substitution disrupts the delicate balance of the cell membrane. The cell membrane can become more rigid and less permeable to the movement of materials through the cell membrane, which can lead to a host of health concerns including increased systemic inflammation, interruption of neural electrical impulses, decreased functionality of organs and poor tissue repair.

side note: NSAID’s or Non-steroidal Anti-Inflammatory Drugs aka aspirin, ibuprofen, Aleve…etc only work if your Omega ratio levels are off because NSAIDS are able to stop the enzyme (Cyclooxygenase II (COX II)) that turns the n6’s into inflammatory molecules called prostaglandins (which is also why they cause so much gastrointestinal bleeding and over 16,000 deaths each year because a different form of the same enzyme COX I helps produce the lining that protects the stomach from the acid that digests our food.)

So, the higher the ratio of n6 to n3 you have, the more inflamed (swelling, painful, sensitized, clotting, sticky and stew-like) your body becomes and the earlier you die. As stated by others “you want your body to be like a soup not a stew!!”). Think about this the next time you have a flare-up of your joints (hands, fingers, elbows, shoulders, etc.)

Fish Oil, It’s What You Want, Fish Oil affects the Nerve System; you just can’t get enough n3’s from plants. Ask me which fish oils are the best.

Peter Thibodeau, DC, DACAN, CCWP

Diplomate in Chiropractic Neurology

Certified in Wellness Science by the ICA

Click on the link below for a mathematical expression of health and an explanation for a neurological mechanism of the stress cycle.

1.. http://www.screencast.com/t/4H1vLwNOK


2.. http://www.screencast.com/t/6MFpOTxd

Stress and dis-ease

blog #4 stress and dis-ease

Blog #4 Stress and Dis-ease

In my previous 3 blogs, I dealt with glycation (similar to oxidation – antioxidants but involves the glucose (sugar) molecule. When one eats a high glycemic (carbohydrate) load and has no way to deal with it effectively, A.G.E’s (advanced glycated end products) can result in huge amounts. These are very toxic and have an affinity for collagenous (joint & artery make up) fibers. Your immune system (macrophages) does it’s best to eliminate these A.G.E’s. This is a major cause of the inflammatory cycle. You now A.G.E. rapidly.

My following blogs related to “physical inactivity” as being very toxic to our cells. So we eat high carbohydrate loads, sit at the computer and get fat thus leading to inflammatory conditions; very destructive for our health. We then take lots of NSAIDS (non-steroidal anti-inflammatory drugs) to relieve the pain and reduce the inflammation. Believe me ill health does not result from absence of NSAIDS! These chemicals do not make you healthy despite what the T.V. and Internet ads imply. In fact you are likely lose your health as noted by the side effects of these drugs.

Meaney, M, PhD. 2001 Stress and Disease: Who Gets Sick, Who Stays Well. Cortex Educational Seminars.

“Chronic stress affects function at all levels, and what is particularly worth noting as we wind our way through a review of this topic is that regardless of the level of the system under consideration, the basic theme is the same: chronic stress produces a set of adaptive responses and these responses, however necessary, can ultimately serve to impair our own health and well-being.”

“The result of medical research over the past 20 years has clarified precisely how stress can promote various forms of illnesses.” These are heart disease, hypertension, diabetes, obesity, depression and anxiety, and most cancers. The leading killers and producers of disability are all preventable and lifestyle related.

What research is telling us is that although an acute stress response is both healthy and appropriate, if it is maintained in a state of chronicity, it will eventually harm the host. Living organisms as ourselves are meant to be stressed for very short periods of time in order for flight or fight. When stress becomes chronic, and especially when it takes place in the absence of physical exertion, the effects are globally detrimental.

It is also pointed out that physical stressors are regulated subcortically (not necessarily through consciousness as it appears more likely that the startle stimulus acts as an early trigger for subcortically stored prepared movements since movements that are prepared in advance can be initiated at such short latencies (<60>

The literature defines health as “homeostasis” and the stressors to health as the “allostatic load”. Inactivity as noted in my last blog is a monumental stressor on our cells as is the high carbohydrate load with inactivity. Keep track of what you eat and when you find that your knees swell, elbows hurt, wrists hurt, take a look at your recent carbohydrate load. And also keep tract of your exercise regime.

You cannot go wrong with eating lots of fresh organic vegetables and game meats, not the feed lot meats. Stick with the organic grass fed, range fed meats. Our genome (cells) came out of receiving100 grams of fiber per day. Most Americans get 12 to 13 grams per day and if you eat the recommended 5 to 8 servings of fruits and vegetables, you get 20 to 30 grams of fiber per day which is roughly 1/3 of which we need. So you gotta get more. Remember Jack LaLane and his juicer, lots of veggies. Look at him today.

So keep your spine functioning and in line in 09.

We need to eat really well, move really well and think really well!

We can change our lifestyles at the expense of allopathic care.

Let’s do it! It is our choice.

Click this link for a verbal explation of a mathematical expression of the Health Equation.

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http://www.screencast.com/t/4H1vLwNOK

Peter Thibodeau, DC, DACAN, CCWP

Diplomate in Chiropractic Neurology

Certified Chiropractic Wellness Practitioner

Posted by Peter Thibodeau DC at 7/11/2009 9:24 PM | Add Comment

welcome

Welcome to my blog. Please check back soon for new entries.

Posted by Peter Thibodeau DC at 5/27/2009 11:56 AM | Add Comment

blog number 3 - exercise, blood lipids and brain activity Booth et al. Waging war on physical inactivity: using modern molecular ammunition against

Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy J Applied Physiology 93: 3-30, 2002

Physical inactivity, as shown in 61 studies involving 2,200 subjects, decreased blood HDL (remember high-density lipoprotein is the so called good fat) cholesterol by 4.4%, which would be an approximate reduction in risk for coronary heart disease by 4% in men and 6% in women. Physical inactivity was found to accentuate a fall in blood HDL cholesterol when fat content in the diet is decreased compared with physically active group. Physical inactivity in the absence of simultaneous dietary interventions resulted in mean increases in Triglycerides, LDL cholesterol, and total cholesterol of 3.8, and 1.0%, respectively.

“Physical inactivity markedly increases fasting and postprandial (after meal) triglyceride-rich lipoprotein levels.”

Imagine what would happen if we could convince people to value eating lots of fiber (100 grams per day), game meats and convincing them to exercise vigorously. The result would be better than any drug study EVER conducted. This is guaranteed and I challenge anyone to conduct the randomized control trial. I will volunteer my time and expertise!

Exercise and Gallbladder Function

“Change et al. demonstrated that low levels of physical activity are associated with gallstone formation. Sedentary behavior, as assessed by the time spent sitting, was positively associated with the risk of cholecystectomy (gall bladder removal) in a prospective study of 60,290 women. In the same study, an average of 2-3 h of recreational exercise per week appeared to reduce the risk of cholecystectomy by ~20%”.

“There are multiple suggestions for the mechanism(s) by which physical inactivity produces gallstones. Leitzmann et al. speculates that there are probably several metabolic pathways by which physical inactivity may increase the risk of gallstone disease, independent of the effect of physical inactivity on body weight”.

“For example, physical inactivity could increase the risk for gallstones by increasing glucose intolerance even in the absence of weight loss, raising billary cholesterol levels, thus preventing cholesterol from precipitating in the bile, increasing serum triglyceride levels, increasing exposure to ovarian hormones, and slowing colonic transient time, all factors related to an increase risk of developing gallstones.” (And a plethora of other illnesses including cancer!)

“Heaton indicated that physical inactivity is a plausible cause of gallstones because its metabolic consequences are similar to those of obesity, including insulin resistance and hyperinsulinemia.” (Insulin resistance is intricately involved with virtually every illness)

Exercise and Brain Function

“There is extensive research documenting the relationship between physical and neuronal activity. Twelve percent of the recorded CA 1 pyramidal cells (an area in the brain called the hippocampus) were selectively active while the rat (experimentations using rats) was wheel running. The discharge frequency of pyramidal cells and interneuron’s was sustained as long as the rat ran continuously in the wheel.”

What this means is that exercise improves brain health and homeostasis (total health) in several ways. There is no doubt that aerobic activity is required for proper cardiovascular health and that cardiovascular health is required for brain health. It is not possible to have proper blood flow to the brain without a healthy cardiovascular system.

There is no doubt that proprioception is required for homeostatic afferent neurology (afferent means going in and in contrast efferent means going out - there is 40 times the amount of information going back into your brain than going out) and that homeostatic afferent neurology is required for homeostatic brain stimulation and health. It is not possible to have proper afferent nerve flow to the brain without a healthy proprioceptive system. It is not possible to have a healthy proprioceptive system without proper spinal movement (exercise and subluxation-free).

Peter Thibodeau, DC

Eat Well, Think Well, Move Well

                                                                Insulin and Glycation

Oxidation and free radicals have become movie stars over the last few years, but sadly glycation has been virtually ignored. Glycation is the same as oxidation except substitute the word glucose. When you glycate something you combine it with glucose. Glucose combines with almost anything; it's a very sticky molecule. 

Glucose especially binds or sticks to proteins. The glycation of proteins is very significant. If these conjugates stick around a while it produces what are called advanced glycated end products. This acronym is very meaningful; it translates to A.G.E.'s.

Glycation damages proteins to the extent that white blood cells will come around and phagocytize it in order to get rid of it. The result of getting rid of this protein is that you are forced to synthesize more and this puts more of a strain on your ability to repair and maintain your body. 

An even worse scenario is that some glycated proteins can't turn over very rapidly, like the proteins in collagen and nerve tissue. These glycated proteins cannot be disposed of, so the protein accumulates, and the A.G.E.'s accumulate and they continue to do cellular damage. Some of the glycated proteins are deposited in the collagen that makes up the matrix of arteries. A.G.E.'s are so toxic that we know that there are hundreds of receptors for A.G.E.'s on every macrophage. The real problem is what happens when these macrophages combine an A.G.E. product. 

It sets up an inflammatory reaction in the arterial collagen and this of course is one of the causes of cardiovascular disease. The same inflammation is also implicated in arthritis, headaches and virtually all other inflammatory diseases. High carbohydrate diets lead to insulin resistance and high blood glucose levels. High blood glucose levels leads to glycated proteins and A.G.E.'s which make the person very pro-inflammatory.  HIGH CARBS AND STRESS!

Peter Thibodeau, DC

www.thibodeauwellnessscience.com