The number of children affected by allergies and asthma is increasing and according to a recent report in the Lancet, so is the number of people that are wheezing in general although no one knows why.

It’s all in the fats

A recent study published in the medical journal Allergy links allergies to the consumption of fat, not just any fats though. Fats in general have always had a bad press however, it’s the type of fats that are important as some fats are actually very good for health.

One of the problems with today’s diets is the amount of Omega 6 fats we are consuming in relation to the amount of Omega 3 fats in the diet. Omega 6 is found in an abundance of foods from meat and dairy products to processed foods and vegetable oils. On the other hand Omega 3 fats which contain important Omega 3 fatty acids are only found in oily fish and fish oil.

Inflammation

Inflammation is the body’s natural response to any sort of irritation and in most cases the inflammation subsides after a short time. In asthma it may be dust, exercise, pet hairs or any other kind of irritant. It is now well known that inflammation of the bronchial tubes occurs during an asthma attack however, in people who suffer from asthma there is already some inflammation in the bronchial tubes even when they feel normal.

Omega 3 fats contain powerful anti inflammatory properties whereas Omega 6 fats tend to promote inflammation. No one really knows what causes the inflammation in asthma but it is believed that chronic inflammation is what makes the bronchial tubes capable of narrowing to the extent that it makes breathing difficult.

USA Study

Now a new study carried out by the Laboratory for Lipid Medicine and Technology in Massachusetts General Hospital and Harvard Medical School suggest that the essential fatty acids in Omega 3 offer some protection against asthma due to the anti-inflammatory properties of these fatty acids. The study is due to be published in the September 2011 issue of Biochemica et Biophysica Acta.

Australian Study

In a previous study, this time from Australia, researchers for the Department of Nutrition, Dietetics and Food Science from Curtin University of Technology, Perth, found that a diet rich in Omega 3 fatty acids and reduced Omega 6 fatty acids offered protection against the symptoms of asthma.

Other studies

It has been found in some studies that Omega 3 can reduce symptoms of exercise induced asthma. Other studies have found that Omega 3 taken during pregnancy reduces allergies and upper respiratory tract infections once the baby is born.

No coincidence

It would appear to be no coincidence that the incidence of asthma is lower in Mediterranean countries where there is a higher consumption of Omega 3 fatty acids in general. It is also lower in countries that eat a lot of fish.

The Omega 6 Omega 3 imbalance

Many previous studies have found that an imbalance between Omega 6 and Omega 3 can result in health problems. For example, people with heart disease, arthritis and depression can all benefit from reducing Omega 6 intake and increasing the amount of Omega 3 in the diet.

This may be easier to understand when we look at what Omega 3 and Omega 6 do in the body.

Both Omega 6 and Omega 3 are essential for health and as our bodies cannot make these fatty acids we have to source them from the diet. At a very basic level Omega 6 in general can promote inflammation Omega 3 reduces inflammation. What we need is a balance between these two fats.

Unfortunately, in many Western countries there is very little Omega 3 consumed as fewer people are eating fish and even those that do are limiting their intake due to the presence of toxins in the fish. At the same time the consumption of processed foods has increased dramatically.

Omega 3 benefits

To date, many of the studies carried out on the positive effect of Omega 3 have focused on heart disease; however, there are many other areas where Omega 3 has been shown to have a beneficial effect. The following represent just a few:

• Heart Disease
• Arthritis
• Eczema, Psoriasis and Acne
• Depression
• Post Natal Depression
• Bipolar Disorder
• Schizophrenia and other forms of dementia
• ADD/ADHD
• Diabetes
• Cancer
• Age related macular degeneration
• Asthma

Although the studies on Omega 3 and asthma to date have been relatively few compared to those carried out on other conditions, and there has been no clear link between Omega 3 deficiency and asthma, it doesn’t mean there isn’t one.

If inflammation is a characteristic of asthma and Omega 3 reduces inflammation then it would make sense that increasing Omega 3 intake may have a beneficial effect on the symptoms of asthma.

Pilot Study

The researchers carried out a pilot study involving 20 autistic children and found that children with autism had cell membranes in their blood that broke down and processed fatty acids faster than other children without autism. This is what led to speculation that fatty acids may play an important role.

“We have already seen a connection between omega levels and schizophrenia and dyslexia” said Dr Gordon Bell, a biochemist at the university.

“If cell function in the brain is changed, the behavior of the brain will change as well” he said.

“In exactly what way we don’t know, but if our hypothesis proves accurate, it could be a first step to uncovering some of the mysteries of autism.”

What is Autism?

Autism is indeed a mystery. It is a complex developmental disability that affects brain function and the way a person makes sense of the world, it has an impact on how they communicate with and relate to other people.

The condition affects each individual differently and to different degrees. Some children with autism will go on to live relatively independent lives whereas others may need constant support. There is no known cause and currently no cure.

As it is a neurological disorder, the problem appears to originate in the brain. As the brain is composed largely of fatty acids, particularly Omega 3 fatty acids, it’s no surprise that Omega 3 fatty acids might be of help, indeed countless  studies have now shown that Omega 3 fatty acids are beneficial for the brain and for brain function.

65 percent show signs of fatty acid deficiency

According to a report in the Daily Mail, Dr Bell was inspired to research a link between fatty acids and autism when his young son was diagnosed with autism.

Dr Bell asked the parents of 55 autistic children as well as 55 parents of non autistic children, to look for the signs of a fatty acid deficiency, which include goose bumps on the arms and legs, rough skin, dull hair, dandruff or soft and brittle nails.

Dr Bell revealed his findings at a conference in Oxford University and said 65 percent of autistic children show signs of a fatty acid deficiency compared to only 12 percent of children without autism.

“There is an apparent fatty acid deficiency in two-thirds of individuals with autism” said Dr Bell.

“We are testing blood samples in a large group and we are finding that the omega-3 fatty acids are depleted.

“I think the deficiency may be responsible for some of the behaviours and symptoms of autism.”

Improvements seen with fish oil

After supplementing with fish oils, an improvement was seen in the behaviours and characteristics of autism.

“Their parents report that their children are more attentive, their concentration improves and their sleep patterns stabilize” said Dr Bell.

“My son now gets fish oils and he has better attentiveness, his concentration is better and his sleep pattern, which was previously very poor, has improved”.

Parents should look out for signs

Although there is no miracle cure for autism, Dr Bell says that parents should be on the lookout for signs of a fatty acid deficiency. He believes that there’s a link between the Western diet we eat today compared to what we used to eat, and the rise in the number of cases of autism.

Sources of Omega 3

Oily fish such as salmon, mackerel, trout, tuna, herring and sardines, contain important Omega 3 fatty acids that are not readily available in significant quantities anywhere else, apart from fish oil supplements. Our bodies cannot make these fatty acids so they have to be sourced from the diet.

The thing is, these days we are not eating anywhere near as much fish as we used to, and we are also eating a lot more processed foods that we did before.

Separate study

A separate study from Israel published in 2009 in the Journal of Child and Adolescent Psychopharmacology entitled “Omega 3 fatty acid treatment in autism” also hailed the benefits of fish oil for autism.

Although the study sample was very small involving only 10 autistic children between the ages of 4 and 7, the results were dramatic. Of the 9 children that completed the 12 weeks of Omega 3 supplements at a dose of 1 gram a day, 8 of them showed improvements in the Autism Treatment Evaluation, Checklist scores of approximately 33 percent. There were no side effects reported. That’s one of the advantages of fish oils as a possible treatment, they are safe to use.

Better quality of life

Some nutritionists are blaming a lack of Omega 3 fatty acids in our diet for the rise of a number of health problems including heart disease, obesity, inflammatory conditions, depression, and even cancer.

Studies continue to highlight the importance of having enough Omega 3 in the diet for overall mental and physical health and Omega 3 is now known to be important for a healthy heart and a healthy brain.

Future studies are needed to establish the exact role that Omega 3 fatty acids play in autism but the indications so far are that at the very least, supplementing with fish oil could offer a better quality of life for those affected by the condition.

Omega 3 blood levels compared

In order to find out if an Omega 3 deficiency played a role, scientists from the National Institute on Alcohol Abuse and Alcoholism, and researchers from the Uniformed Services University of Health Sciences in Maryland, compared the blood levels of Omega 3 fatty acids in 800 soldiers who had committed suicide with 800 service personnel who had not and who were a similar match in age, sex and rank.

The results suggest that individuals with low blood levels of Omega 3 are at an increased risk of suicide.

Increased risk with active combat

The sample were all active duty military personnel who had served from 2002 to 2008 and of those that had committed suicide, just under 96 percent were men with a mean age of around 27.3 years. Those who had witnessed active combat were at a higher risk.

“Nutritional deficiencies in n-3 HUFAs may increase vulnerability to combat deployment stress, manifesting as psychiatric symptoms including adjustment disorders, major depression, impulsive violence, and suicide” wrote the researchers.

All had low Omega 3 levels

Interestingly, the results showed there was no difference in the Omega 3 fatty acid levels in women who committed suicide and those that did not. Although women had higher Omega 3 fatty acid levels than men overall, the Omega 3 levels were still low in all 1600 service personnel

“We were surprised to find just how low the levels of omega-3 fatty acids were in the entire sample,” said Army Col. (Dr.) Michael D. Lewis, lead author on the study and assistant professor in the Department of Preventive Medicine and Biometrics at the USU

62 percent increased risk with lowest Omega 3 levels

The researchers found that the suicide risk was highest in those with the lowest Omega 3 levels; in fact, it was 62 percent greater in those with the lowest levels of Omega 3.

“There still was a significant suicide risk when we stratified the population. When we compared the 1,400 samples with the lowest levels of DHA to the remaining 200, there was a 62 percent increased risk that the samples were from a documented suicide” said Dr Lewis.

“We need to continue to evaluate these results with a well-designed interventional study, but this represents a potential simple nutritional intervention that warrants further investigation.”

Better nutrition

“Nearly all US military personnel had low n-3 HUFA status in comparison to North American, Australian, Mediterranean, and Asian populations” wrote the researchers.

Capt. Joseph R. Hibbeln, MD acting chief, Section on Nutritional Neurosciences at the National Institute on Alcohol Abuse and Alcoholism, told Mescape Medical News that the US military go to “great steps” to provide the best nutrition for military personnel, however, Omega 3 levels should be considered when designing military diets in the future.

2 grams Omega 3 a day makes a difference

Dr Hibbeln said that the findings add to previous research highlighting the role that Omega 3 fatty acids play in mental health and suicide risk.

He pointed out that previous trials had shown that 2 grams of Omega 3 fatty acids a day reduced suicidal thinking by 45 percent as well as reduced depression and anxiety in individuals who self harmed.

Largest study of its kind

The researchers claim that to their knowledge this is the largest study of biological factors among suicide deaths. The study has been published online in the Journal of Clinical Psychiatry.

Why we need Omega 3?

Omega 3 fatty acids are vital nutrients that our bodies need for healthy brain development and function, they also help to regulate many other physiological processes and as our bodies cannot produce Omega 3 fatty acids we have to source them directly from our diet. You will sometimes see Omega 3 written as n-3 poly unsaturated fatty acids (PUFAs) or n-3 highly unsaturated fatty acids (HUFAs).

The main source of Omega 3 in the diet is seafood, particularly oily fish such as mackerel, herring, tuna, anchovies, salmon and swordfish. Nowadays we are all eating a lot less fish than we used to and this could be playing havoc with our health.

The Omega 6 versus Omega 3 problem

One of the problems with nutrition and health today is that most of us in the west are consuming too much of another Omega fatty acid, this time Omega 6. Just like Omega 3, our bodies need but cannot produce Omega 6 (n-6 fatty acids) so they too have to be sourced directly from the diet. However, as Omega 6 is abundant in meat and dairy produce, cakes, confectionary, processed foods, and a number of vegetable oils, we have no problem getting enough and in most cases are consuming far too much.

It is now known that a high ratio of n-6 to n-3 omega fatty acids can significantly increase health problems such as heart disease, stroke, high blood pressure, inflammatory problems like arthritis, skin problems and allergies, as well as mental health problems.

Many nutritionists argue that if we could increase our omega 3 consumption and at the same time reduce the amount of Omega 6 in the diet, we could all benefit from significant improvements to health.

Some will go as far as to say the high ratio of Omega 6 to Omega 3 fatty acids is the main cause of the increase in heart disease, stroke, and mental health problems we are seeing today.

Now the results of a new Meta Analysis published by the public Library of Science (PLoS) Genetics, suggests that a low conversion rate of ALA into EPA and DHA may be genetic. So what are the implications for health? To make sense of this, and before we look at what they found, we need to explain a bit about the Omega 3 family chain and how the Omega 3 fatty acids work in the body.

The Omega 3 chain

Our bodies and brains need Omega 3 fatty acids in order to develop and remain healthy but as our bodies are unable to make Omega 3 fatty acids, we have to source them directly from the diet.

The first Omega 3 fatty acid in the chain is known as Alpha Linolenic Acid or ALA. You can find ALA in many seeds and plants including walnuts, hemp seed, and flax seeds as well as in dark green leafy vegetables.

Through a process of elongation and conversion by certain enzymes known as Fatty Acid Desaturases (FADS), the shorter chain ALA is turned into the longer chain Omega 3 fatty acids known as Eicosapentaenoic Acid and Docosahexaenoic Acid or EPA and DHA. EPA and DHA are found in their original form in marine sources.

Once converted, the fatty acids EPA and DHA are incorporated into phospholipids which are important for healthy cell function, and for the immune system.

So there are 3 main Omega 3 fatty acids and these are ALA, EPA and DHA. ALA can be sourced from vegetable sources but the only way to source EPA and DHA directly is through eating fish such as Salmon, Tuna, Sardines, Mackerel and Herring etc. as oily fish contains high amounts of EPA and DHA.

Inefficient conversion

Many people, who don’t like eating fish, are allergic to fish or who are vegetarians, try to source their Omega 3 through vegetables and plants and here is the problem.

According to many researchers, our ability to convert ALA into the more beneficial EPA and DHA is severely limited and in some cases can be less than 5 percent. However, if there is enough EPA in the diet, then the body is able to convert EPA into DHA.

People who don’t eat fish and those who have a reduced ability to convert the shorter chain Omega 3 fatty acid ALA into the longer chain Omega 3 fatty acids EPA and DHA will not be getting enough EPA and DHA to maintain optimum health. If they also eat a diet that is high in Omega 6, then the health risks could be higher. Why?

Competitive Element

There appears to be a competitive element between Omega 6 and Omega 3 for uptake and conversion. Omega 6 is abundant in meat and dairy produce, as well as processed foods and vegetable oils. Omega 6 in large quantities is pro-inflammatory whereas Omega 3 counteracts this as it has anti inflammatory properties. Unfortunately today, the ratio of Omega 6 to Omega 3 is highly in favour of Omega 6 to the rate of up to 30:1 in populations where a large amount of processed foods are consumed.

Could be important for people who don’t eat fish

The researchers in the Meta Analysis study looked for common genetic markers that might influence phospholipid levels of Omega 3 fatty acids in 5 large population studies and pooled the results. Altogether, 8,866 subjects of European descent were involved in the study, as well as samples from people of African, Hispanic and Chinese populations.

The researchers found that Omega 3 levels were associated with genetic markers in known desaturation and elongation genes. They found evidence that conversion of ALA to the longer chain Omega 3 fatty acids is less effective in people with certain desaturation gene markers, which they say “could be important for people who do not eat fish”.

The Meta analysis also showed that a high level of ALA corresponded to a low level EPA and DHA which points to the inefficiency of the body to convert ALA to EPA and DHA. According to the authors, “the results imply that a common variation may result in less efficient conversion of ALA to EPA”.

In their summary, the authors state “overall, these results have implications for how genes and the environment interact to influence circulating levels of fatty acids”.

The Genome Wide Association Study (GWAS) is the largest study carried out so far into fatty acid biomarkers.

Implications for health

In the report the authors stated that a higher level of Omega 3 fatty acids in blood phospholipids and cell membranes is associated with a lower risk of sudden cardiac death, coronary heart disease, thickening of the carotid arteries, metabolic syndrome, breast cancer, chronic obstructive pulmonary disease, depression, and dementia, but it’s important to note that they didn’t actually recommend supplementing with Omega 3.

However, the implications are that if we don’t get enough of the longer chain fatty acids EPA and DHA in our diet, either by eating fish or by taking an Omega 3 supplement, our overall physical and mental health could be compromised.

The Study

The study, which was led by Professor Jaakko Erkkilä and Professor Christian Gold, involved 79 people aged between 18 and 50, each of whom had been diagnosed with depression. Of the 79 participants, 33 were given individual music therapy sessions twice a week as well as their standard treatment, and the rest of the participants just received the standard treatment alone. Standard treatment included anti depressant medication and counselling/psychotherapy sessions.

After a follow up at 3 months, those who had received music therapy showed a greater improvement than the others and had fewer symptoms of depression. There was no statistical difference after six months.

Specific qualities

“Our trial has shown that music therapy, when added to standard care including medication, psychotherapy and counselling, helps people to improve their levels of depression and anxiety” said Professor Gold.

“Music therapy has specific qualities that allow people to express themselves and interact in a non-verbal way – even in situations when they cannot find the words to describe their inner experiences.”

Cathartic experience

According to Professor Erkkilä people were able to express their inner pressure and feelings by drumming and that some described it as “cathartic”.

“Our findings now need to be repeated with a larger sample of people, and further research is needed to assess the cost-effectiveness of such therapy” said professor Erkkilä

Improve mood and general functioning

The findings of the Finnish study have been published in the British Journal of Psychiatry. Dr Mike Crawford, a specialist in Mental Health Services Research, Imperial College, London, wrote in an editorial in the same journal:

“This is a high-quality randomised trial of music therapy specifically for depression, and the results suggest that it can improve the mood and general functioning of people with depression. Music-making is social, pleasurable and meaningful. It has been argued that music making engages people in ways that words may simply not be able to.”

It is estimated that 85% or more of people in the Western world are deficient in omega-3 fatty acids and most get far too much of the omega-6 fatty acids. Vegetarian diets, for example, tend to be very high in omega-6.

Seemingly minor differences in their molecular structure make the two EFA families act very differently in the body. Although we do need both omega-3s and omega-6s it is becoming increasingly clear that an excess of omega-6 fatty acids can have dire consequences.

Our ancestors evolved on a diet with a ratio of omega-6 to omega-3 of about 1:1. (Most of the omega 3 came from consuming fish) A massive change in dietary habits over the last few centuries has changed this ratio to something closer to 20:1 and this spells trouble.

FISH OIL SUPPLEMENT – QUALTIY

Fish oil supplements tend to vary a lot. It is very important to read all of the information that is presented to you, these days every fish oil supplement makes claims of the purest and strongest omega 3 fish oil on the market, you only need to look on the internet to see that this is the case.

When choosing your fish oil supplement there are two very important factors to watch out for, these are the strength – concentration of the oil and the quantity. This is better explained in the know your oil article.

Fish oil supplements Cod liver oil and fish oils are not the same. Cod liver oil is extracted from cod liver and is an excellent source of vitamins A and D. Fish oils are extracted from the tissues (flesh) of fatty fish like salmon and herring and are good sources of EPA. Fish oils contain very little vitamin A and D, but cod liver oil does contain EPA and DHA. However, the concentration and amounts of essential fatty acids that are found in fish oil supplements like cod liver oil are very very low. You would probably exceed the recommended daily intake of vitamins A and D if you were to try to obtain therapeutic amounts of EPA from cod liver oil.

Supplementing with a fish oil supplement has been found to be entirely safe even for periods as long as 7 years and no significant adverse effects have been reported.

Who needs fish oil?

The simple truth is that most people would probably benefit from taking a fish oil supplement. That’s because as we explained earlier, 85% or more of people, in the West at least, are not getting enough Omega 3 fatty acids in their diet and this is being compounded by a diet that is abundant in Omega 6.

Our need for Omega 3 starts out before we are even born as Omega 3 fatty acids are required for healthy sperm. We then need Omega 3 whilst in the womb as these fatty acids are required for healthy development of the brain and vision.

As young children our requirement for Omega 3 fatty acids continues as we continue to grow and develop rapidly.

In fact we need Omega 3 in order to keep our brain functioning efficiently on a day to day basis right throughout our entire lives from the cradle to the grave.

Omega 3 fatty acids play a role in hormone production and cell regulation, and many other bodily processes too including keeping inflammation at bay, and as the body is unable to make these fatty acids there is no other way to get them other than from our diet.

It’s unfortunate that so called progress and the massive amount of processing that goes into foods these days coupled with a decline in our fish consumption that our diets are now far from ideal.

It is obvious then that if we do not get enough Omega 3 in our diet then the result is inevitably going to be health problems of some sort

This could mean an increased risk of physical conditions like heart disease, arthritis or skin problems, or mental health problems like depression and anxiety.

There are some circumstances in which fish oil may not be appropriate. For example, if you are already taking blood thinning medication like Warfarin or aspirin then you should speak to your doctor first as fish oil also has a blood thinning effect.

If you have existing health problems then you should also seek professional medical advice just to make sure there are no contraindications that might apply to you.

However for the vast majority of people, taking a daily dose of fish oil is probably the safest and most effective way of ensuring that you are getting enough Omega 3 fatty acids in your diet to make a difference to your health.

One study involved over 9,000 adults in the National Health and Nutrition Examination Survey. Each of the subjects was placed into one of 3 different groups depending on the amount of Omega 3 they had consumed in the previous 24 hours.

30 percent less likely

Dental checks then revealed that those had higher levels of Omega 3 in their diet were up to 30 percent less likely to have gum disease than those who included less Omega 3 in their diet.

The researchers had also taken into account any other factors which may have contributed to gum disease such as age, income, education and other factors.

“Eating a very feasible amount of fatty fish seems to have a lot of benefit” said senior study author Dr. Kenneth Mukamal, an associate professor of medicine at Harvard Medical School.

How much?

It wasn’t possible from the study to ascertain just how much Omega 3 should be included in the diet as the study took into account just a single day.

Nonetheless, the indications were that those who had consumed Omega 3 in the previous 24 hours had less gum disease so presumably many of them consumed Omega 3 regularly.

People with gum disease twice as likely to develop heart disease

There are plenty of reasons to up intake of Omega 3 as Omega 3 fatty acids are known to be highly beneficial for the heart amongst other things.

It is also known that gum disease can increase the risk of heart disease, possibly because bacteria can enter the blood stream and lead to clots in the heart arteries.

Also the inflammation and bacteria in the gums could lead to an increase in C reactive proteins high levels of which are a known factor in many health problems.

In fact the link between gum disease and heart disease is so strong that research has shown that people with gum disease are twice as likely so suffer from heart disease.

“There are a lot of benefits of omega-3 fatty acids. We have good evidence they prevent sudden death caused by heart rhythm disturbances. We have some evidence omega-3 fatty acids can reduce the risk of heart attacks and stroke” Mukamal said. “This is a great example of another potential benefit.”

Bleeding gums an early sign

Gum disease or Periodontitis is inflammation of the gums caused by an accumulation of bacteria. After a period of time this can cause the gums to recede leaving little pockets between the gums and the teeth and loss of bone which supports the teeth. One of the early signs of gum disease is bleeding gums.

Good dental hygiene and regular visits to the dentist can help prevent gum disease. However, evidence also suggests that including Omega 3 fatty acids in the diet can go a long way to preventing not only gum disease but heart disease and other conditions too.

Omega 3 and inflammation

The Omega 3 essential fatty acids are believed to have a powerful anti-inflammatory function so can help to reduce the amount of inflammation in the body.

Evidence has shown that taking fish oil supplements can help lower inflammation in people with inflammatory conditions like arthritis and reduce the need for non steroidal anti inflammatory drugs.

The anti-inflammatory effect may be one reason why Omega 3 can help to prevent gum inflammation.

Anti thrombotic effect

Omega 3 fatty acids also have a blood thinning effect so can help the blood to flow more efficiently bringing essential nutrients throughout the body and can help to prevent clots from forming.

They also help to maintain elasticity of the artery walls and so are essential for maintaining heart health.

Brain Health

The brain is composed mostly of Omega 3 fatty acids so it is especially important to get enough in the diet during pregnancy when the baby’s brain is developing and in the first few years of life when the brain is growing rapidly.

You also need a regular amount of Omega 3 for efficient brain function throughout life. It’s interesting to note that many people with mental health problems have been found to have low blood levels of Omega 3.

Other Omega 3 benefits

The recent evidence that suggests that Omega 3 can help prevent gum disease is just the latest in a long line of conditions for which Omega 3 is known to be beneficial. The following are just some of the positive effects on health from increased Omega 3 consumption:

• Heart health – reduces risk of irregular heart rhythms (arrhythmias), lowers levels of triglycerides – a known risk factor in heart disease, can also help to reduce growth of fatty plaques that can fur up arteries

• Blood pressure – Omega 3 can help to lower blood pressure

• Arthritis – can reduce pain and inflammation associated with arthritis

• Cancer – can help reduce risk of cancer including breast, colon, prostate and skin cancer

• Depression – known to be helpful in treating mild to moderate depression

• Bipolar – studies have shown can reduce the symptoms of bipolar disorder (manic depression)

• Schizophrenia

• ADHD (Attention Deficit Hyperactivity Disorder) – some studies from Australia have shown Omega 3 fatty acids to be more effective than Ritalin in treating ADHD

• OCD (Obsessive Compulsive Disorder)

• Cholesterol – can lower so called bad cholesterol levels and help increase good cholesterol

Omega 3 sources

Omega 3 is found in both vegetable sources and marine sources, however it is the marine sources that studies have indicated have the most powerful effects on health.

The vegetable based Omega 3 is in the form of Alpha linolenic acid or ALA, and this can be found for example in Flax seeds, Walnuts and Hemp seeds.

The marine based Omega 3 fatty acids are Eicosapentaenoic acid or EPA and Docosahexaenoic acid or DHA and these can be found in oily fish such as Mackerel, Salmon, Tuna, Herring, Sardines, Trout, Anchovies and Swordfish, or in Fish Oil.

Chinese Population Studies

Two new studies from the Chinese population, one from the Singapore Chinese Health Study and another from the Shanghai Health Studies included data from over 150,000 men and women.

Both studies, which have been published in the American Journal of Clinical Nutrition, found that Omega 3 intake was associated with a reduction in diabetes; however, the Singapore Chinese study suggested that the Omega 3 fatty acid ALA was more effective whereas the Shanghai study found that the fatty acids from fish were more effective.

US Study

One recent study from the Cardiovascular Health Study in the US and also published in the American Journal of Clinical Nutrition included 3,000 older adults and the researchers on this study found that higher blood levels of Omega 3 fatty acids was associated with a lower risk of diabetes.

Italian Study

A study from the University of Pavia in Italy has recently found that a higher intake of Omega 3 fatty acids results in a decrease in insulin resistance and also improved lipid profiles and Adiponectin levels.

The researchers analysed the data relating to 167 patients who over a period of 6 months received a placebo 3 times a day with meals or Omega 3 fatty acids. What they found was that the group who had received Omega 3 fatty acids had positive changes in cholesterol and triglyceride levels, whereas there was no change seen in the group receiving a placebo.

The results have been published in the European Journal of Lipid Science and Technology.

Who develops Type 2 diabetes?

Unlike Type 1 Diabetes which you cannot prevent, you can do a lot to reduce your risk of developing Type 2 diabetes which is a condition that results when the body has a problem producing enough insulin or the insulin it is producing isn’t working properly.

You are more likely to develop diabetes type 2 if you are overweight, if you are inactive, if you have a close relative with the condition, if you have high blood pressure or if you have glucose intolerance or impaired fasting glycaemia.

You are also at an increased risk if you have heart disease or have suffered a stroke or for women, if you had gestational diabetes. The risk also increases with age

Interestingly, you are also more at risk of diabetes if you have severe mental health problems, particularly schizophrenia or a major mood disorder although the reason why this is the case is unclear. On saying that, many studies have found that people with mental health problems have a lower than normal level of Omega 3 fatty acids in their blood.

How do I know?

According to the charity Diabetes UK, there are over 2.3 million people with diabetes in the UK and a further 750,000 estimated to be unaware they are suffering from diabetes.

The most common symptoms include:

• Frequent urination
• Excessive thirst
• Irritability
• Fatigue
• Poor wound healing
• Frequent infections
• Tingling in the hands and feet
• Blurred vision
• Increased appetite
• Nausea

Some people may have no obvious symptoms at all so speak to your doctor if you are overweight or obese or in any way concerned that you may have diabetes as the sooner you start dealing with it the less likely you are to develop further health problems.

Treating type 2 diabetes

First and foremost you must tackle diet and weight and make sure you get enough exercise. This alone can in many cases be enough to get your blood sugar levels back to normal. However, many people will be prescribed medication to control blood sugar levels.

• Stick to regular meals
• Avoid saturated fats
• Increase consumption of Omega 3 in the diet
• Include plenty of fresh fruit and vegetables
• Avoid sugary foods
• Reduce salt intake
• Drink alcohol only in moderation

When you exercise your blood glucose level lowers so it’s important to make sure you get enough exercise on a regular basis. This is beneficial for everyone but especially so for people with Type 2 diabetes.

Diabetes increases your risk of heart disease and stroke so it’s important to stop smoking which also increases your risk.

It’s also important to have regular eye checks as diabetes can increase the risk of developing a condition known as Retinopathy where the tiny blood vessels in the eye can become damaged by blood glucose levels remaining high for a long period of time. Without treatment, Retinopathy can lead to blindness.

Should I be taking Omega 3 supplements?

If you have already been diagnosed with Type 2 diabetes then speak to your doctor for advice before taking Omega 3 supplements to make sure it is the right course of action for you. According to a research review published in the Journal of Applied Nutrition in 2004, some people with type 2 Diabetes have slight increases in fasting blood sugar when taking fish oil along with medication designed to reduce blood sugar levels.

For everyone else, if you want to reduce your risk of developing type 2 Diabetes, or heart disease, inflammatory conditions like arthritis, or even mental health problems for that matter, then increasing the amount of Omega 3 fatty acids in your diet will certainly help.

Cheap option

The Telegraph reports that mental health groups say the figures suggest that doctors are too reliant on the “cheap” option of prescribing drugs rather than addressing the psychological issues behind the mental health problems through counselling or therapy.

The statistics show that in 1991 doctors issued 9 million prescriptions for antidepressant medication and in 2009 this figure had jumped to over 39 million, four times higher than 18 years before.

If we compare that to the number of people diagnosed with depression the Office for National Statistics say the figures rose only just over 2 percent from 15.5 percent in 1993 to 17.6 percent in 2007.

Why?

The rising number of prescriptions could be because there are more people suffering from depression, or people are more willing to seek help and doctors are getting better at recognising depression Bridget O’Connell, head of information at the mental health charity ‘Mind’ told the Telegraph.

Drugs shouldn’t be “first port of call”

Although drugs are necessary for some people, particularly those with severe depression, they shouldn’t be the first option for people with mild to moderate depression.

“We welcome the fact that people are seeking help and hope that it is a sign that stigma is reducing” said O’Connell.

“However, antidepressants are not recommended as the first port of call for mild to moderate depression – watchful waiting and ‘talking therapies’ are

“Unfortunately, we know that in many cases a lack of access to talking treatments, such as counselling, means that doctors are left with little choice but to prescribe medication.”

False Economy

According to Philip Hodson, a Fellow of the British Association for Counselling and Psychotherapy, the rise in prescriptions reflects “poor medical practice” reports the Telegraph.

“There is a role for anti depressant therapy in conjunction with talking therapy” said Hodson.

“But the fact remains that probably a third of all patients get nothing from antidepressants. It is a cheap alternative to prescribe but in the long term it is a false economy”.

We’ve heard many times that Omega 3 can be beneficial for heart disease, arthritis and also mental health problems but now there is an increasing amount of evidence that a diet rich inlong chain Omega 3 fatty acids can also lower the risk of developing dementia later in life.

A five year study involving more than 2,000 older adults, none who had dementia at the start of the trial, found that the higher the level of Omega 3 fatty acids in the diet the lower the risk of developing dementia.

Omega 3 fatty acids can be found in fresh oily fish like Salmon, Sardines, Tuna, Mackerel, Trout and Anchovies. .

Saturated fats risk

At the same time the study found that a diet rich in foods such as meat and dairy products, which tend to be high in saturated fats, was linked to an increased risk of dementia said researcher Deborah Gustafson, PhD, of the University of Gothenburg’s Institute for Neuroscience and Physiology, in Sweden. Gustafson is a visiting scientist at State University of New York-Downstate Medical Center in Brooklyn, N.Y.

The study was based on a 61 item questionnaire where the participants listed what foods they ate, how much they ate of it and how often they consumed it.

The researchers then estimated the amount of fatty acids in the diet, looking specifically at Omega 3 fatty acids EPA and DHA as well as Palmitic acid which is a saturated fatty acid found in animal and plant sources, and Stearic acid, another saturated fatty acid commonly found in animal fats but also in some vegetable fats too.

30 percent reduced risk

Over the following four and half years, neurological tests were conducted every 18 months. A total of 406 people developed dementia in that time.

After taking into account other risk factors, the results showed that increasing the amount of Omega 3 fatty acids was associated with up to a 30 percent reduced risk of dementia. A diet rich in Palmitic acid was associated with a higher risk of developing dementia. The researchers didn’t identify an association with other fatty acids.

It’s important to note that the study only highlights an association between various fatty acids and a higher or lower risk of dementia, it doesn’t highlight a cause.

However, WebMD spoke to William Thies, PhD, Chief Medical and Scientific Officer of the Alzheimer’s Association, who was not involved in the study.

“it seems pretty clear that if you’re picking a diet to prevent Alzheimer’s disease with the knowledge we have today, you would pick a diet rich in fish, fruits, and vegetables and low in saturated fat” Thies told WebMD.

The findings of this study were presented at the Alzheimer’s Association International Conference (AAIC) and should be considered preliminary as they haven’t yet been peer reviewed.

Another study

Yet another study has identified a link between diet and Alzheimer’s, this time involving more than 2,100 people over the age of 65 from New York City, all of whom had no signs of dementia at the start of the study. The results are to be published in the Archives of Neurology.

Out of the 749 subjects who ate a diet rich in saturated fats, 16 percent developed Alzheimer’s disease compared to only 7 percent of the 682 who ate a diet rich in polyunsaturated fatty acids like those found in fish, and monounsaturated fats like olive oil.

Yian gu, a researcher at Columbia University in New York and colleagues found that those who ate a diet rich in fish, nuts, fruits and vegetables, and olive oil, had a 40 percent reduced risk of developing Alzheimer’s disease and other forms of dementia.

Fish oil option

Although no one knows the exact cause of Alzheimer’s as there are many factors that play a role, a diet rich in Omega 3 fatty acids does seem to play a major part in helping to prevent the development of dementia. However, it may not be advisable to eat too much fresh fish as fish is known to contain contaminants like mercury and other industrial pollutants. However, fish oil may be an option.

In particular, it would appear important to reduce the amount of saturated fats, red meats, and dairy products.

Alzheimer’s research

More than 5,000 scientists from all corners of the globe were in Paris in July 2011 for the AAIC to report the latest advances in Alzheimer’s research.

“Alzheimer’s is growing at an alarming rate in the United States and around the world,” said Thies in a press release.

“The good news out of the Alzheimer’s Association International Conference this year is that we are making advances toward earlier detection of Alzheimer’s, often as a result innovative global scientific collaborations.”

“These advances are critical to helping people live longer, healthy lives free of the disability and death caused by Alzheimer’s. Identifying the disease early in its process – even before symptoms start to become evident – and treating it early is how we will accomplish that”.