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

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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