Red Mountain Spa
Twenty years ago, many of us caught on to the idea that eating fish was good for the heart – and, for good reason. One of the two fatty acids comprising fish oil, DHA (docasahexaenoic acid), does remarkably well in lowering serum triglycerides and preventing clots.
In the mid-80’s, health and lifestyle publications formally introduced us to prostaglandins, neurotransmitters produced in vivo and influenced by diet. Since omega-3 fat promotes the synthesis of a group of prostaglandins known as series 1; and, since these series 1 neurotransmitters have been proven to reduce swelling in the joints; fish oil became the supplement of choice for treating sports injuries and inflammation due to osteoarthrits.
Over the past 2 years, we’ve learned that omega-3 fat also helps to retard the age-related decline in respiratory capacity – good news for aging athletes. And, in a few encouraging studies, fish oil has reduced the symptoms in some asthmatics, inhibited the growth of some cancer cells (in the lab), and is being tested as a possible adjunct in the treatment of cystic fibrosis. To date, however, the most promising benefits of omega-3 fat may be in the treatment of mood disorders and obesity . . .
Last year, as a result of a brainstorming session (with myself), I asked (what I thought was) a very straight-forward question: Why do so many people fail at dieting? Is it strictly the prolonged discomfort of dealing with a limited number of calories; or, could there be mood changes, inherent to calorie restriction, that potentially may sabotage a dieter’s success? It’s no big secret that people are usually wired at the start of a diet (“can-do” attitude) but generally transgress into their most non-enthusiastic, just-surviving personality within a few weeks to a few months. In an attempt to clarify, I checked if any research had been conducted over the past decade on diet and mood. Going online, I surfed over to www.medscape.com to perform a Medline search. (Medline is a huge database of biological research encompassing over 4000 journals, 8,000,000+ research articles for over 4 decades). Typing in “diet” and “depression”, I fully expected to generate 1-2 studies, max. What I did not anticipate was an information tidal wave - over 20,000 hits. After perusing a few dozen abstracts, it became apparent that omega-3 fat is a key player (for some) in the prevention and treatment of depression, schizophrenia, and other mood disorders; and, there are strong implications it may be helpful to dieters. Specifically, fat oxidation (which occurs during caloric deprivation and/or exercise) is a selective process. Omega-3’s from the body’s fat stores are mobilized and burned first in preference to other types of stored fat – a process that is well-documented, but unfortunately is not explained. Since the only mechanism for replacing oxidized omega-3 is by food intake, the consequence of dieting (and particularly repeat dieting) while consuming little or no fish or flaxseed oil, is a significant lowering of omega-3 in the fat stores and serum.
The plot thickens . . . Over the past 6 years, several studies have reported a strong association between low blood levels of omega-3 fat and mood disorders. Follow-up intervention research has demonstrated reduced incidence of depression, anxiety, etc. in many clinically confirmed cases that have been treated with fish oil or DHA/EPA supplements.
Putting 2 and 2 together, it’s likely that some dieters are putting themselves at risk for mood changes by consuming little or no fish, shellfish, or flaxseed oil - certainly not conducive to losing weight. (Who is going to sustain anything if our emotional energy is low?) So, as a precaution for dieters, consider having fish 3-4 times per week. Your best choices are the smaller fresh- and salt-water species since they have the lowest levels of mercury (and other heavy metals) and pesticides. Or, if you do not eat fish and you are a woman*, take 1 tbsp of flaxseed oil per day; or, better yet, sprinkle 3 tbsp of ground flaxseed over your food every day – you’ll derive the benefits of the oil while gaining the benefit of lignin (reported to reduce the risk of heart disease and some cancers). Other viable alternatives include fish oil supplements (1 tsp / day) or purified DHA/EPA mixtures in gelatin capsules (approx. 4 grams/day).
* Taking flaxseed oil as a supplement is currently not recommended for men. Current research has demonstrated a rapid proliferation of prostate cancer cells in the presence of alpha-linolenic acid – a major component of flaxseed oil. In addition, some epidemiological studies have established a positive correlation between flaxseed oil supplementation in men, elevated PSA levels, and incidence of prostrate cancer. Granted, the jury is still out. But until the issue is fully resolved, some experts, like Dr. Dean Ornish, are currently advising their male patients to avoid flaxseed oil.
