Omega 3 Fatty Acids

Omega-3 fatty acids are one of the “good” types of fat that blunt inflammatory responses. They may help lower the risk of heart disease, depression, dementia, and arthritis. Omega-3 fatty acids are essential nutrients; like all other essential nutrients, including vitamins, minerals, and amino acids, they are used routinely by the body in critical metabolic functions. In the case of omega-3 fats, they are incorporated into cell membranes and are a major construction material for a large family of hormones known as prostaglandins.   Prostaglandins are, among other things, regulators of the immune system and the body’s inflammatory responses. Some classes of fat, including most omega-6 fats, are used to construct prostaglandins that accentuate inflammatory responses. The prostaglandins manufactured from omega-3s tend to help weaken such responses, and this is why fish oil is often called “anti-inflammatory” because it leads to the manufacture of hormones that blunt inflammatory responses.

Where can you find them?

 FISH & SEAFOOD

  • Salmon (Wild Alaskan Salmon is best)
  • Arctic Char
  • Sardines
  • Halibut
  • Mackerel
  • Tuna
  • Rainbow Trout
  • Anchovies
  • Oysters
  • Shrimp
  • Mussels
  • Crab
  • Cod

Those are the fish and seafood that are highest in Omega 3s.  However, eating any variety of fish that lived in the sea or rivers and lakes that are abundant with a variety of algae will reward you with some Omega 3s.

FISH OIL SUPPLEMENTS

You are looking for at least 500 mg of EPA and DPA per dosage, not the total amount of Omega 3 fish oil used to make the product (which is what the label usually highlights)Fish oil supplements from Nordic waters are noted to be especially high quality.  Single source Cod Liver Oil is also an option. Brands that I recommend:   Carlson’s and Nordic Naturals

SEA PLANTS 

“Seaweed” is the common name for countless species of marine plants and algae that grow in the ocean as well as in rivers, lakes, and other water bodies.

  •  Kelp
  • Kombu
  • Wakame
  • Dulse
  • Nori

NUTS and SEEDS

  • Walnuts
  • Chia seeds
  • Flax seeds (ground or grind the whole seeds yourself)
  • Pumpkin (pepita) seeds

OILS

  • Cod Liver oil
  • Flax Seed oil
  • Walnut oil
  • Mustard oil [can be found in Indian food stores]

 Try mustard oil in salads instead of olive oil; dark leafy greens such as spinach and kale have Omega 3s

VEGETABLES & FRUIT

Dark leafy greens

  •  Spinach
  •  Kale
  • Collards
  • Broccoli rabe

Cruciferous vegetables

  • Cauliflower
  • Broccoli
  • Cabbage
  • Brussels Sprouts

Winter Squash

Berries

  • Blackberries
  • Raspberries
  • Strawberries
  •  Blueberries
  • Mangoes

Honeydew Melon

SPICES & HERBS

Virtually all herbs and spices have a great Omega 3 to Omega 6 ratio; the ones with highest Omega 3s:

  • Oregano
  • Marjoram
  • Tarragon
  • Cloves

Cortisol & Lowering Your Stress Levels

Cortisol is a stress-induced chemical that is produced by the adrenal glands. This “stress hormone” helps regulate blood pressure and the immune system during a sudden crisis, whether a physical attack or an emotional setback. This helps you to tap into your energy reserves and increases your ability to fight off infection.  The trouble is, relentless stress can keep this survival mechanism churning in high gear, subverting the hormone’s good intentions. Chronically high cortisol levels can cause sleep problems, a depressed immune response, blood sugar abnormalities, and weight gain (especially in the abdominal area).  When cortisol spikes, it tells the body to eat something with a lot of calories—a great survival tactic if you need energy to flee a predator but not if you’re fretting over how to pay bills. You don’t have to “feel” stressed out for your body to be stressed.

Fortunately, an antidote to the body’s fight-or-flight mode has evolved:  the relaxation response.  Here are some things to manage stress that can reduce your cortisol levels and get your body (and your mind & spirit) chilled out.

  • Breathing / Mindfulness Meditation
    • Check out the CALM app or Deepak Chopra’s Meditations
  • Sleep
    • Take a Nap
    • Go to bed earlier
    • Improve sleep hygiene practices
  • Laugh
    • Hang out with a funny friend
    • Comedy – watch a movie; head out to a comedy club
    • Read or listen to a “mindlessly” funny book and escape the world for a while
  • Book a Massage

In addition to keeping cortisol under control, massage sessions reduce stress by promoting production of dopamine and serotonin

  • Cut back or eliminate sugary and heavy-duty caffeinated beverages such as energy drinks

These beverages spike cortisol levels almost immediately

  • Reduce the amount of processed foods in your diet
    • White bread and pasta; candy, cookies, snack cakes, etc.

Processed flour & sugary carbs (usually found together) cause a spike in cortisol & increase blood sugar levels which makes you feel anxious

  • Make sure you are drinking enough water

Just a half-liter of dehydration can raise cortisol levels. Stress can cause dehydration, and dehydration can cause stress. If your urine is darker colored, it’s probably a sign that you’re not drinking enough water. Adequately-hydrated individuals have urine that is light, almost water-like, in appearance.

  • Add more Omega 3 fatty acids into your diet
  • Brew up some black tea

The “cup that cheers” has deep associations with comfort and calm—just think of how the English revere their late-afternoon teatime. As it turns out, science confirms the connection: When volunteers at University College London were given a stressful task, the cortisol levels of those who were regular black-tea drinkers fell by 47% within an hour of completing the assignment. Study author Andrew Steptoe, PhD, suspects that naturally occurring chemicals such as polyphenols and flavonoids may be responsible for tea’s calming effects.

  • Low Intensity / Relaxing Exercise
    • Yoga. Pilates. Tai Chi.
  • Listen to Relaxing Music
  • Sit down with a Coloring book and Crayons
  • Head outside and spend some time with Nature
    • Stretch out and relax in a field of daisies and just enjoy the sun and gentle breeze on your face
    • Lie in a hammock under the stars
    • Grab some binoculars and head out for some bird watching