FEELING DOWN OR AGGRESIVE DUE TO LACK OF OMEGA 3
OMEGA 3 Benefits l Heart l Brain l Muscles l Weight l Learning l Moods.
FEELING DOWN OR AGGRESIVE DUE TO LACK OF OMEGA 3.
Forgetting more and more things or having to really put your mind to concentrate. Wondering why? Because we miss summer? We didn't sleep enough? Might all be true. But more likely, you are suffering from lack of Omega 3.1
Omega 3 is an essential fatty acid. Actually you have ALA α-linolenic acid (ALA) (found in plant oils), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (both commonly found in marine oils). But you can forget about that again if you want (if you want to know if forgetfulness comes from a lack of Omega 3 do our test!). What you do need to register is this. Our bodies need to get Omega 3 from food. It is able to make DHA from EPA and EPA from ALA. But we can't make enough only from ALA, all three Omega fatty acids need to come from our food.2
And our food has a Omega 3 "deficiency" as you can read in our Nutrional blog. As our society becomes increasinly fast, our food becomes increasingly fast too. But we don't need more fastfood3. We need good mood food. I will tell you why.
Your heart health The European Food Safety Authority, the American Heart Association, and other scientific and regulatory bodies confirm that EPA and DHA are important for cardiovascular health. Studies show that their presence in the diet maintains healthy blood pressure, blood lipids, and heart rate as compared to diets low in n-3 fatty acids. Studies of heart attack victims have found that supplementing the diet or increasing consumption of omega-3 fatty acids daily can reduce the risk of stroke, follow-on heart attacks, and death.2
Your Brain and learning When there is a reduced level of DHA in the brain, many dramatic changes in brain function have been reported including changes in size of neurons, changes in learning & memory, changes in the auditory and olfactory responses to stimuli, and changes in nerve growth factor levels. The increase in DHA status of mother and child is associated, in many but not all studies, with higher scores on tests of cognitive function and vision during infancy and into childhood (245,247,248,249).2, 4, 5
Your mood A recent report described an increase in depression and aggression scores. According to a reseach, where males were given omega 3 supplements for 3 weeks, their stress and anxiety ratings decreased6 and stress relief due to lower cortisol levels.7 A deficiency of DHA causes Seratonin (gives you the feeling of being safe) and Dopamin (gives you the feeling of being happy) levels to drop. But also decreases the level of PS (phosphatidylserine) which helps us from feeling down. Deficiency of Omega 3 acids has shown to decrease blood flow and making nerve cells more rigid, resulting in mood changes.6
Immunity, Respiratory and recovery (including muscles after heavy training) EPA and DHA also maintain healthy immune functions and inflammatory responses8, 9. Sore muscles after training, sore joints, cold, flu, fever, airways, lungs, breathing (in elderly, the immuunsysteem gets deregulated). 15, 16 Omega 3 supports your health.
Fertility, menstrual discomfort, lactating An increased prostacyclin/thromboxane ratio induced by omega-3 FA can facilitate pregnancy in women with infertility problems by increasing uterine blood flow. Supplementation with omega-3 FA during pregnancy lowers the risk of premature birth and can increase the length of pregnancy and birth weight by altering the balance of eicosanoids involved in labor and promote fetal growth by improving placental blood flow.4, 10, 11 A study done with 42 women that took Fish Oil supplements showed a decrease in menstrual discomfort. 4, 10, 12 A study was done to research whether taking supplements during breastfeeding period would benefit the child. And it's result was that taking a very long chain of n-3 PUFA may be favorable for the later mental development of childeren. 5, 11, 13
Do you lack Omega 3
Symptoms of Omega 3 deficiency include fatigue, poor memory, dry skin (skin like goose bumps), heart problems, mood swings or depression, and poor circulation.4 Joint pain and autoimmune disease. problems with attention, thirst, visual problems and nerve system problems.2 Read our 10/2015 Newsletter tips how you can check your Omega 3 levels.
Your Omega 3 fix
And it so simple to fix an Omega 3 deficiency! Eat walnuts14 during the day. Add some spinach14 leaves and tuna in your salad. Have Cheddar cheese or Salmon. And you have the highest sources of Omega 3 (find more sources of Omega 3). Feeling good and being healthy starts with a fix. We might not be able to slow down our society, but we have a fast fix that helps our bodies to stay healthy and our minds to stay fast and to feel good. For a better live.
GOOD MOOD FOODS:
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts -- about 1 ounce, or 7 nuts -- is good anytime, but especially as a post-workout recovery snack.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.