Omega 3 oils are essential nutrients that are important to many bodily processes, particularly the regulation of inflammation. As an essential nutrient, they are like vitamins in that the body cannot produce them on its own, and hence they must come from the diet. The best source of omega 3 oils is from fish, fish oil, and flax oil.
 

Unfortunately, the modern American diet has very little of this essential nutrient. In Paleolithic times, humans ate wild game that was feeding on grasses and leaves which are relatively high in omega 3 oils. As a result, the meat of these animals was also high in omega 3 oils. Our human ancestors are estimated to have consumed over 40 times the amount of omega 3 oils present in the typical western diet (as well as 4-6 times the fiber, 2-4 times the vitamins, and 69 kg less of refined sugars per year).The human genome consequently evolved with dietary omega 3's. In modern America, most beef and other meats come from animals that are fed on corn, which is low in omega 3 fats.

Omega 3 oils influence the production of cytokines, which are compounds produced by the immune system that control inflammation. Many saturated fats are precursors to cytokines that promote inflammation. Omega 3 oils, however, are precursors to different cytokines that reduce inflammation. Omega 6 oils, which are another kind of essential fat, can be precursors to either the anti-inflammatory or pro-inflammatory cytokines. Omega 3 oils can only be turned into the anti-inflammatory cytokines. Because of this fact, and the fact that American diets are already high in omega 6 fats from nuts, grains, and vegetable oils, I do not recommend supplementing with omega 6 oils such as evening primrose, borage, and black currant seed oils in most circumstances.

Regulating inflammation is key to good health. We are beginning to understand how inflammation promotes many chronic diseases including diabetes, obesity, heart disease, stroke, arthritis, auto-immune disease, and cancer to name a few. Inflammation is promoted by our modern lifestyles that are high stress, high toxic load, and lacking in adequate physical activity; and our diets that are high in sugar, white flour, and food allergens and lacking in fruits and vegetables.

There is evidence that omega 3 oils can help to prevent all of the diseases listed above. This is especially true of heart disease. Numerous studies have now shown that about 1500 mg of daily omega 3 oils can reduce heart attack risk by about 30%. In addition, omega 3's have been found to help depression, immune function, and brain development. They can also be useful in the treatment of eczema and dry skin.

To get adequate omega 3's you can do any combination of the following:

1. Take a fish oil supplement 
2. Use flax oil or flax seeds (these contain a different type of omega 3 fat that is not as potent as the kind found in fish oil, but still offer benefit.
3. Eat fish that is high in omega 3 oils such as salmon, mackerel, herring, and cod
4. Eat grass fed meats and dairy, which are naturally higher in omega 3's than when conventionally farmed

Mediterranean Diet Lowers Diabetes Risk

A study has determined that either of two different versions of the Mediterranean diet (MedDiet) results in a reduced risk of diabetes 2 among those at high risk of cardiovascular disease, compared to a low-fat diet. Researchers divided at-risk patients into three groups: those given an education in low-fat diets; those placed on a Mediterranean diet with high virgin olive oil content; and those given a Mediterranean diet with high nut content. Participants were not limited in their calorie intake and there were no significant changes in body shape or weight. After four years, the team found the incidence of diabetes 2 was 52 percent lower among the MedDiet with nuts group and 51 percent lower among the MedDiet with olive oil group, compared to the low-fat diet group. The amounts of virgin olive oil, or nuts, in the MedDiets were significant: one liter per week, and 30 grams a day, respectively. The team concluded increased adherence to a MedDiet produces a reduced risk of diabetes 2 in patients at high cardiovascular risk. The January 1, 2011 issue of Diabetes Care published this study, which is available online at http://bit.ly/gvRCUa with subscription or fee.

Dash Diet Lowers Cardiovascular Risk among Diabetics

A study has shown that type 2 diabetic patients who follow the DASH diet lower a host of cardiovascular risk factors. (DASH - Dietary Approaches to Stop Hypertension - is an eating plan designed to combat high blood pressure and involves low salt intake, high consumption of fruits and vegetables and low-fat or no-fat dairy; it has been shown to reduce high blood pressure within 14 days.) Researchers measured the specific effects of the DASH diet on 31 type 2 diabetics and found that various metabolic risk factors were altered significantly. In just eight weeks, participants had lower body weights; smaller waist circumferences; lower fasting blood glucose levels; higher HDL (good) cholesterol levels; lower LDL (bad) cholesterol readings; lower systolic (upper) blood pressure readings; and reduced diastolic (lower) blood pressure scores. The journal, Diabetes Care, published this study in its January 1, 2011 issue and it can be read online now at http://bit.ly/g8Se2g with journal subscription or payment of an article access fee.

Trans Fat-Free Labels Hide Harmful Amounts

A study has found substantial amounts of trans fat in many foods labeled trans fat-free. The researchers suggested that the government labeling protocol deceives many consumers who unknowingly exceed the healthy recommended intake of 1.11 grams a day. (Trans fats, even when consumed in small quantities, increase the risks of coronary artery disease, sudden cardiac death and diabetes.) Current FDA regulation requires that fat contents of more than five grams be listed in one gram increments; contents under five grams be listed in 0.5 gram increments; and amounts under 0.5 grams be listed as zero grams of fat. However, zero-fat-labeled foods contain up to 0.49 grams of trans fat. Consumption of just three such food items would total 1.47 grams of trans fat, which is considered a medically harmful daily quantity. While these amounts seem small, research shows that raising daily trans fat consumption from 0.9 to 2.1 percent will increase the risk of cardiovascular disease by 30 percent. This study was published in the January/February 2011 issue of the American Journal of Health Promotion. It is available at http://bit.ly/ijZBoJ but only for online purchase.

Birch Bark Ingredient Has Strong Metabolic Benefits

A component in the bark of birch trees may lower cholesterol, suppress diet-induced obesity, improve insulin sensitivity and slow the development of atherosclerosis (hardening of the arteries), according to a new study. Although the research was conducted on mice, the benefits would be substantial if further work finds the effects hold for humans. For example, betulin decreased cholesterol in the liver, blood and fat to a greater extent than lovastatin, a widely prescribed drug class for treating high cholesterol. The birch ingredient also made the mice more sensitive to insulin, which may help prevent diabetes; caused them to burn more calories and lose weight; and reduced plaque build-up in the arteries. Betulin works by altering the expression of genes involved in the biosynthesis of cholesterol, triglycerides and fatty acids. Although not sold as a supplement, betulin appears to have low toxicity and is a readily available compound, already in use as a precursor in the manufacture of some drugs. This study was published in the January 5, 2011 issue of the journal, Cell Metabolism. The full study is available online now at http://bit.ly/hYelkF without charge.

Rooibos Tea Reduces Cardiovascular Risk

In South Africa, rooibos or redbush is a plant (Aspalathus linearis), traditionally fermented and consumed like a tea. Despite a medicinal reputation, little data have been available from controlled trials. However, a new study has found that a significant daily intake of rooibos improves the status of various factors relevant to heart disease. Volunteers consumed six cups of traditional, fermented rooibos every day for six weeks, followed by a control period with no rooibos consumption, for comparison. After the rooibos phase, blood markers indicated lower levels of lipid peroxidation. (This is a process in which free radicals damage cells by stealing electrons from the fat in the cell membranes.) Also, the level of one form of glutathione (reduced glutathione) was raised relative to another form of glutathione (the disulfide form), which signifies a reduction in oxidative stress. HDL (good) cholesterol levels were higher and LDL (bad) cholesterol levels were reduced, both significantly. These measurements suggest rooibos reduces factors relevant to developing cardiovascular disease. This study was published in the January 7, 2011 issue of the Journal of Ethnopharmacology. It is available online now at http://bit.ly/fXsjTi with subscription or access fee.

DHA May Protect Against Brain Injury

Although results are preliminary, a study to be published in February suggests traumatic brain injury (TBI) might be reduced by pre-treating at-risk individuals, such as military personnel and contact-sport athletes, with docosahexanoic acid (DHA), an omega-3 fatty acid. (TBI is brain damage from a violent blow to the head that launches the brain against the skull, often causing brain bruising, tearing of nerve fibers, and bleeding. According to the CDC, one-third of all injury-related deaths in the US are linked to TBI. So far, science has found no effective way to prevent serious outcomes. The main fatty acid found in the brain, DHA may play several roles protecting the brain.) Researchers induced TBI in rats after 30 days of DHA supplementation in dosages of 3, 12, and 40 mg per kilogram of body weight. Highest-dosage rats experienced less tissue damage, less brain cell death, and reduced memory loss, indicating less behavioral impairment. (Another noteworthy finding was reduced expression of beta amyloid protein - a protein linked to the development of Alzheimer's disease.) This study will appear in the February, 2011 issue of Neurosurgery. It is available online now at http://bit.ly/i1WzZf with subscription or purchase.

Short Breaks from Sitting Benefit Heart

A study has concluded that it is not merely the length of time spent sitting that increases risk factors for heart disease, but also the number of short breaks taken from sitting. Even one-minute breaks proved beneficial. Prolonged periods spent sitting worsened indicators of cardio-metabolic function and inflammation, such as larger waist circumferences, lower levels of HDL (good) cholesterol, higher levels of C-reactive protein (indicating inflammation), and higher triglycerides. However, those who took more breaks during these sedentary periods had smaller waistlines and lower C-reactive protein (inflammation) levels. Researchers stressed that it is not simply the lack of exercise that negatively affects health; it is also the amount of time spent actually sitting during non-exercise periods; and it is the number of brief breaks from sitting that helps reduce the negative effects of being sedentary. The study team recommended that, to significantly reduce heart-related risks, people break up sitting times, stand up once in a while, take phone calls standing up, or walk over to fellow workers rather than emailing. The European Heart Journal published this study in its January 12, 2011 issue. It is available online now at http://bit.ly/hTOktD with subscription or payment.

Low Vitamin D in Pregnancy Affects Children's Insulin Resistance

A study has found that low blood levels of vitamin D during pregnancy may result in less muscle mass and higher insulin resistance in children. (An effect on musculoskeletal development had long been suspected but metabolic effect was not known.) Researchers measured vitamin D status at the 28-32 week period of pregnancy. Later, they examined various blood, insulin and strength factors in the children born to these mothers at the ages of five and 9.5 years. At both ages measured, children born to mothers who had shown a distinct vitamin D deficiency had smaller arm-muscle area. Also, at 9.5 years of age, children of D-deficient mothers showed higher fasting insulin resistance. (In insulin-resistant individuals, the hormone insulin becomes less effective at lowering blood sugars and raises the risk of diabetes and early heart disease.) The American Journal of Clinical Nutrition released this study on January 12, 2011, although it will not be published until a future issue. It is available online now at http://bit.ly/eEYzbx with subscription or payment of an article access fee.

Blueberries Reduce Risk of High Blood Pressure

A study has found that a compound in blueberries and strawberries lowers the risk of hypertension (high blood pressure). Thanks to the anthocyanins (a flavonoid) in blueberries, researchers found, those eating at least one serving a week reduced their risk of developing the condition by 10 percent, compared with those who rarely or never eat blueberries. Those consuming strawberries weekly showed an eight percent lower risk. Over 14 years, researchers studied 134,000 women and 47,000 men who did not have hypertension at the start of the study, assessing their health every two years and their diets every four. Newly diagnosed cases of high blood pressure were analyzed in relation to the dietary intake of anthocyanins and the reduced risk was found. The study team concluded that an anthocyanin intake level that is achievable by diet alone could serve to prevent this condition, which leads to stroke and heart disease. The team suggested raspberries, aubergines and blood orange juice as equivalent alternatives. This study was released recently but will not appear in print until the February, 2011 issue of the American Journal of Clinical Nutrition. It is online now at http://bit.ly/ft6gVu with subscription or fee.

Living Near Busy Roadways Increases Risks of Allergies, Asthma

A study conducted by an international team of lung experts has found that living immediately next to a bust roadway increases the risk of developing allergies by 30 percent and raises the risk of acquiring asthma by 100 percent. The allergies linked to traffic-related pollution included allergies to dust mites, pet hairs and mold. The risks of developing asthma or allergies were increased most nearest to roads where a steady stream of traffic flowed down several lanes unimpeded all day long. Although previous studies have linked traffic pollution to self-reported asthma symptoms, this is the first study known to establish a connection between traffic pollution and the actual origins of asthma. People who do not outgrow their asthma by their early teens are twice as likely to remain asthmatic throughout adulthood. The study included home visits to measure environmental pollutants and lung function. The team plans to study the biological effect of specific traffic pollutants. This study was released January 18, 2011 but will not appear in print until a future issue of the Journal of Allergy and Clinical Immunology. It can be read online at http://bit.ly/f47cSi with subscription or fee.

Mindfulness Meditation Increases Brain Regions in Eight Weeks

A study has found that an eight-week program of mindfulness meditation increases the concentration of grey matter in regions of the brain associated with memory, sense of self, empathy and stress. Researchers found reductions in grey matter in an area linked with stress and anxiety. This is the first study to report meditation-produced changes in the brain's grey matter. (Previous work showed, in those who meditate, a thickening of the cerebral cortex in areas linked to attention and emotional integration but it could not be determined whether those changes resulted from the meditation.) The new results suggest, according to researchers, that the physical relaxation and sense of peace reported by those who meditate might be caused by structural changes in the brain, and not simply by the immediate benefit of physical relaxation. Magnetic resonance (MR) scans were used on subjects who meditated for an average of 27 minutes daily. This study was released early, but will not appear in print until the January 30, 2011 issue of the journal, Psychiatry Research: Neuroimaging. It is available online now at http://bit.ly/eEDJER without subscription or fee.

Vitamin D Deficiency Harms Lung Growth and Function

A study has found the first, concrete, cause-and-effect evidence linking a deficiency of vitamin D with a deficit in lung function, as well as with altered lung structure itself. (Previous research had shown that a vitamin D deficiency may increase the severity of asthma and chronic obstructive pulmonary disease, or COPD, among people already afflicted; but the new study specifically shows that vitamin D deficiency causes diminished lung function and development among otherwise healthy subjects.) The deficiency was introduced to both pregnant mouse mothers and to their offspring, in whom the lung function and structure later were found to be damaged. Among D-deficient mice, lung volume was found to be lower and airway resistance was determined to be greater. Physical activity did not differ between the study and control groups. However, it was not possible to determine whether impairment of lung function and altered lung structure stemmed from the mothers' vitamin D deficiencies, or from the deficiencies in the newborn mice. Further study may help identify what population groups may be able to improve lung health by vitamin D supplementation. This study was released January 28, 2011 but will not be available until a future issue of the American Journal of Respiratory and Critical Care Medicine.

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