Monthly Archive for April, 2010

Omega 3 Fish Oil and Healthy Joints

Published on April 30, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:

Fish Oils and Healthy Joints

Flexibility and ease of motion are two characteristics of healthy joints. Due to the effects seen with fish oils on promoting a balance of the chemical messengers produced by the immune system, intake of fish oils has been shown to enhance normal joint flexibility and maintain ease of motion as we age. Fish oils also promote joint lubrication while maintaining joint comfort. In a study published recently in the journal Nutrition, the daily consumption of 3000 mg of fish oils was shown to enhance healthy joint movement and flexibility in a group of middle-aged men.28 The results of this study confirm that healthy joints are simply more of the benefits to be obtained from installing fish oils as one of your cornerstones to Healthy Aging.

Tomorrow’s topic: Vitamin D – More than just a Vitamin

References:
28. Berbert AA, Kondo CR, Almendra CL, Matsuo T, Dichi I. Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition 2005;21:131-136.

Omega 3 Fish Oil and Healthy Skin

Published on April 29, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Fish Oils and Healthy Skin

Skin cells, like other cells throughout the body, have cell membranes composed of lipid bilayers that facilitate cellular communication, leading to an inflow of nutrients and an outflow of toxins. This exchange is necessary for promoting the health of these and all cells. On the skin, the manifestations of dysfunctional or unhealthy cells become obvious since the skin is an area that is exposed to the outside world. Keeping these cells happy, supple, and vibrant means reaping the benefits of healthy skin. Of course, this is everybody’s goal. But whether your skin can function properly while remaining healthy looking and attractive is largely determined by what you eat. Like every other part of your body, your skin will reward you for treating it well. And, like every other part of the body that has been examined, your skin loves, needs, and wants the healthy omega-3 fats that are provided by fish oils.

Your skin is exposed to the harshness of our environment on a daily basis. This exposure poses major challenges. The consumption of fish oils helps maintain your skin’s youthful vibrancy and suppleness while strengthening the protection it provides as the body’s major external organ. Research summarized in an article published in the American Journal of Clinical Nutrition found that daily intakes of several grams of fish oil every day can promote healthy skin.26 Because “healthy skin” promotion by the fish oils depends in part on the natural state of the skin, it is likely that the skin of fair-skinned individuals will benefit the most from supplementation of the diet with fish oils. Fish oil and the omega-3 fats contained within it enhance the functionality of the skin as an immune barrier by facilitating nutrient exchange and toxin removal within cells.

Of course, another mechanism of skin support by omega-3 fats is through modulating the production of chemicals by the immune system in response to certain exposures. As reported in research published in the Journal of Lipid Research decades ago, it is not healthy for the skin to be exposed to increased production of pro-inflammatory triggers.27 However, within the skin, fish oils help to maintain a healthy balance of pro-inflammatory and anti-inflammatory metabolic compounds. You can nurture your skin by ensuring that cold-water ocean fish and fish oils are part of your daily diet.

Tomorrow’s topic: Fish Oils and Healthy Joints

References:
26. Boelsma E, Hendriks HF, Roza L. Nutritional skin care: Health effects of micronutrients and fatty acids. Am J Clin Nutr 2001;73:853-864.
27. Chapkin RS, Ziboh VA, Marcelo CL, Voorhees JJ. Metabolism of essential fatty acids by human epidermal enzyme preparations: Evidence of chain elongation. J Lipid Res 1986;27:945-954.

Omega 3 Fish Oil and the Immune System

Published on April 28, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:

Fish Oils and the Immune System

A huge and ever-expanding body of reliable scientific evidence consistently indicates that the fish oils work to promote a stable immune system. All of the evidence points in the same direction: fish oils promote the optimal balance between the production of compounds that stimulate hyper-reactivity of the human immune system and the production of compounds that ensure optimal effective responses. In other words, this modulating activity of fish oils promotes a normal, healthy immune response. This conclusion was confirmed by the results of a study published recently in the Journal of Clinical Endocrinology and Metabolism. The researchers confirmed that the higher the concentration of fatty acids found in fish oil you consume, the more well-balanced your immune system will become.25

Tomorrow’s topic: Fish Oils and Healthy Skin

References:
25. Ferrucci L, Cherubini A, Bandinelli S, Bartali B, Corsi A, Lauretani F, Martin A, Andres-Lacueva C, Senin U, Guralnik JM. Relationship of plasma polyunsaturated fatty acids to circulating inflammatory markers. J Clin Endocrinol Metab 2006;91:439-446.

Omega 3 Fish Oil and Healthy Vision

Published on April 27, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Omega 3 Fish Oil and Healthy Vision

None of the parts of your visual system – lens, retina or optic nerve – can function without large amounts of omega-3’s, especially DHA. In fact, even when we’re in a fasting state, the eye retains its DHA at the expense of using other parts of its retina for energy and other chemical functions. Of the fatty acid content of the retina, researchers estimate that 50-60% is in the form of the extremely beneficial DHA. Omega-3 fatty acids may play a major role in maintaining healthy vision and ocular function.

The Oil that Sharpens Vision

It’s been known for years that the highest visual acuity requires the presence of enough DHA to facilitate the chemical reactions of the visual cycle that ultimately result in a message sent through your optic nerve to your brain’s visual image interpretation center. Both the retina and the optic nerve need large amounts of DHA in an uninterrupted supply.

In addition to translating light into visual images, the chemical reactions of the visual cycle generate very large amounts of oxidizing by-products, or free radicals.23

Adequate amounts of DHA, obtained through the circulation from the diet and dietary supplementation, will perform antioxidant functions within the eye and optic nerve and will defend the eye and related structures against uncontrolled free radical oxidation. An interesting study published in Investigative Ophthalmology and Visual Science revealed that supplementing the supply of DHA available to the retina supports the antioxidant activity within retinal neurons and promotes healthy vision.23 The antioxidant actions of DHA benefit the entire eye and protect the function of its vital components.

Further research shows that a high intake of omega-3 fatty acids from fish also supports the health of the macula. The macula of the eye is near the center of the retina and contains a high concentration of cone cells, which play a significant role in central vision. Researchers have conducted a meta-analysis of studies that was published in the journal Archives of Ophthalmology. An evaluation of published studies led scientists to conclude that the consumption of 2 or more servings of fish per week and high intakes of their omega-3 oils seemed to play an important role in protecting macular function.24 Of course, as the authors mentioned, additional randomized controlled trials are needed to fully assess the effects of omega-3 intake on macular health, However, the results of this analysis were extremely promising. Ensuring optimal omega-3 fatty acid intake, with a particular emphasis on DHA, can lead to promotion of healthy visual function as we age.

Tomorrow’s topic: Fish Oils and the Immune System

References:
23. Rotstein NP, Politi LE, German OL, Girotti R. Protective effect of docosahexaenoic acid on oxidative stress-induced apoptosis of retina photoreceptors. Invest Ophthalmol Vis Sci 2003;44:2252-2259.
24. Chong EW, Kreis AJ, Wong TY, Simpson JA, Guymer RH. Dietary omega-3 fatty acid and fish intake in the primary prevention of age related macular degeneration: a systematic review and meta-analysis. Arch Ophthalmol. 2008;126(6):826-33.

Omega 3 Fish Oil and What the Experts Say

Published on April 26, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
What the Experts Say about Omega 3 Fish Oil

The “heart healthy” benefits of fish oils have been shouted from the rooftops. In 2002, the American Heart Association (AHA) concluded that the daily consumption of 500 mg to 1800 mg of EPA + DHA (either as fatty fish or supplements) promoted a healthy heart and cardiovascular system. According to the AHA, daily intakes of 2000 mg to 4000 mg of both EPA and DHA promote healthy plasma triglyceride levels. Further conclusions by the AHA in their 2002 scientific paper include the fact that omega-3 fatty acids support normal heart rhythms and promote healthy blood pressure maintenance. In March of 2004, the U.S. Department of Health and Human Services announced its agreement with the conclusions reached by the AHA.

The Institute of Medicine of the National Academies of Science in its 2005 advisory on macronutrient intakes identified increased heart and cardiovascular health as specific potential health benefits to be derived from increased consumption of coldwater fish and fish oils.12 The US government also has chimed in; on September 8, 2004, the US Food and Drug Administration (FDA) announced that “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.” This “Qualified Health Claim” from the FDA is significant as it was the result of petitions from manufacturers of omega-3 fatty acid products. FDA reviewed published scientific data and based its conclusions on the outcome of the review, which was extremely favorable towards the potential benefits of fish oil consumption for cardiovascular health.

Tomorrow’s topic: Omega 3 Fish Oil and Healthy Vision

References:
12. Institute of Medicine. Macronutrients and healthful diets. In: Panel on Macronutrients, Panel on the Definition of Dietary Fiber, Subcommittee on Upper Reference Levels of Nutrients, Subcommittee on Interpretation and Uses of Dietary Reference Intakes, and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). The National Academies Press, Washington, DC, 2005, pp. 769-879.

Omega 3 Fish Oil and Mood

Published on April 25, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Omega 3 Fish Oil and Mood

Diet and mood are intimately interconnected. After all, our guts are also known as our second brain. The guts and brain are formed from the same tissue during embryonic development. In addition, there is a network of nerves and neurotransmitters lining the guts and has direct linkages to the brain. Feelings and moods can have direct effects on digestive function, and foods we eat can have mood and mind-altering properties. Given the extent to which omega-3 fats are involved with cognitive function, it also makes sense that there would be an important link between fish oils, brain chemistry and mood.

The abilities of omega-3 fatty acids from fish to promote a positive outlook have been confirmed in a study published in the American Journal of Clinical Nutrition.20 It was found that men and women over 60 years old with lower long-term intakes of fish oils exhibited more negative emotions than were expressed by others who regularly consumed more fish oils (as fish or as supplements). This result echoes the interesting finding reported in the British Journal of Psychiatry, which showed that across the globe, the likelihood of good mental health and a positive attitude toward life increases with increasing fish (and fish oil) intake.21

Fish oil isn’t just for adults. It also seems to enhance mood in children. According to research published in the American Journal of Psychiatry, the intake of fish oil in the form of approximately 400 mg of EPA and 200 mg of DHA taken daily in a trial lasting for 16 weeks showed significant improvements in mood at eight weeks, continuing on through the end of the study at 16 weeks.22 It certainly seems that fish is good mood food.

Tomorrow’s topic: What the Experts Say about Omega 3 Fish Oil

References:
19. 20. Tiemeier H, van Tuijl HR, Hofman A, Kiliaan AJ, Breteler MM. Plasma fatty acid composition and depression are associated in the elderly: The Rotterdam Study. Am J Clin Nutr 2003;78:40-46.
21. Peet M. International variations in the outcome of schizophrenia and the prevalence of depression in relation to national dietary practices: An ecological analysis. Br J Psychiatry 2004;184:404-408.
22. Nemets H, Nemets B, Apter A, Bracha Z, Belmaker RH. Omega-3 treatment of childhood depression: a controlled, double-blind pilot study. Am J Psychiatry. 2006;163(6):1098-100.

Omega 3 Fish Oil and Brain Health

Published on April 24, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Omega 3 Fish Oil and Brain Health

The brain is 60% fat by weight. Of this, between 25-30% is the omega-3 fat DHA, the most abundant fatty acid in neural tissue.13 This highlights the importance of adequate DHA intake for brain health. The omega-3 polyunsaturated fatty acids of fish oil are incorporated directly into the membranes of brain cells. There, they facilitate cell-to-cell communication. Since communication is an essential aspect of nerve cell function (without which message transmission would be impossible), fish oils enhance your ability to use your noggin.

How do Brain Cells Talk?
Brain cells (“neurons”) are not like chips in a computer – they must pool their information. No one brain cell holds all the pieces – and every decision requires input from thousands of individual cells, communicating chemically through their cell membranes. Those communication channels between brain cells must be composed of the right mix of fatty acids that allows them to correctly interpret the chemical messages (“neurotransmitters”) they exchange.

Published research in humans shows that if you reduce the ease and efficiency of communication between neurons (disrupt cell-to-cell communication), you will reduce your ability to form and retrieve memories, learn and think logically.14 Faulty membranes foster communication breakdowns – manifested, for example, as an inability to remember where those pesky keys are.

Fortunately, help is available. Studies show that facilitating the incorporation of healthy omega-3 fats into neuron cell membranes by increasing their dietary intake supports cell-to-cell communication abilities in the thinking and memory areas of the brain.

Supporting cell-to-cell communication may also increase memory capacity and decision making ability. A study published in the American Journal of Clinical Nutrition showed that in men and women more than 65 years old, as fish consumption and fish oil supplement intake increased, so did IQ, short-term memory ability and hand-eye coordination.15 In other words, the more fish and fish oils in the diet, the longer these subjects retained better mental capacity.

The connection between fish oils and cognitive functions was confirmed in another study published more recently in the Archives of Neurology.16 These medical researchers found that eating cold-water ocean fish just once a week dramatically promoted retention of memory capacity and decision making ability. Other researchers have also reported that the routine long-term daily consumption of at least 1000 mg of combined EPA and DHA successfully maintained thinking and decision making abilities in men and women 45 to 70 years old.17 Furthermore, evidence collected from the landmark Framingham Heart Study suggests that just 180 mg of DHA taken daily (the equivalent of nearly 2.7 servings of fish per week) significantly enhanced and maintained cognitive function and mental acuity in this elderly population.18

Tomorrow’s topic: Omega 3 Fish Oil and Mood

References:
14. Parasuraman R, Greenwood PM, Kumar R, Fossella J. Beyond heritability: Neurotransmitter genes differentially modulate visuospatial attention and working memory. Psychol Sci 2005;16:200- 207.
15. Whalley LJ, Fox HC, Wahle KW, Starr JM, Deary IJ. Cognitive aging, childhood intelligence, and the use of food supplements: Possible involvement of n-3 fatty acids. Am J Clin Nutr 2004;80:1650-1657.
16. Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Fish consumption and cognitive decline with age in a large community study. Arch Neurol 2005;62:1849-1853.
17. Kalmijn S, van Boxtel MP, Ocke M, Verschuren WM, Kromhout D, Launer LJ. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology 2004;62:275-280.
18. Johnson EJ, Schaefer EJ. Potential role of dietary n-3 fatty acids in the prevention of dementia and macular degeneration. Am J Clin Nutr. 2006;83(6 Suppl):1494S-1498S.

Omega 3 Fish Oil and Blood Pressure

Published on April 23, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Omega 3 Fish Oil and Blood Pressure

Variations in blood pressure levels occur throughout the day in healthy individuals. Blood pressure is a measure of how the cardiovascular system compensates to handle the circulatory demands of the body. It’s a mechanism used by the body to ensure adequate flow of nutrients and oxygen to the peripheral organs and tissues. As we age, however, a number of factors can affect the ability of the cardiovascular system to maintain healthy circulation and blood pressure levels. A major factor is the health of the arteries and veins, and their ability to expand and contract with changes in heart rate and circulatory flow. The omega-3 fatty acids EPA and DHA support the health of arteries and veins by maintaining their ability to expand and contract – also known as compliance. Since these fats are incorporated into the cells that make up the linings of blood vessels, they support the healthy function of these vessels and their compliance. Given this ability, it is not surprising that optimal intake of these fatty acids may promote the maintenance of blood pressure levels already within the normal range. Several studies suggest that EPA and DHA do just that. A study published in the journal Circulation showed that dietary supplementation with fish oils (2000 mg of EPA plus 1200 mg of DHA) daily for 12 weeks helped otherwise generally healthy men and women maintain blood pressure levels in the normal range.10

Further research confirms the mechanism of fish oils that we talked about above – namely that they support the compliance of blood vessels. An article published in the American Journal of Clinical Nutrition demonstrated that fish oils relax arterial smooth muscle, producing more flexible blood vessels that are better able to adapt to changing demands11, which can contribute to the maintenance of already normal, healthy levels of blood pressure.

Tomorrow’s topic: Omega 3 Fish Oil and Brain Health

References:
10. Dallongeville J, Yarnell J, Ducimetiere P, Arveiler D, Ferrieres J, Montaye M, Luc G, Evans A, Bingham A, Hass B, Ruidavets JB, Amouyel P. Fish consumption is associated with lower heart rates. Circulation 2003;108:820-825.
11. Nestel P, Shige H, Pomeroy S, Cehun M, Abbey M, Raederstorff D. The n-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid increase systemic arterial compliance in humans. Am J Clin Nutr 2002;76:326-330.

Omega 3 Fish Oil and Maintaining Lipid Levels

Published on April 22, 2010 in healthy aging spotlight and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Maintaining Lipid Levels that are Already in the Normal Range

Maintaining healthy levels of blood lipids, including cholesterol and triglycerides, is important for long-term wellness and plays a major part in the health of the cardiovascular system. We’re all aware of the effects of elevated blood lipid levels. However, lipid levels that are too low can also be detrimental to health. A healthy balance of cholesterol and triglycerides is necessary for optimal cardiovascular function. As is evident from the advice given by the National Cholesterol Education Program of the National Institutes of Health, maintaining healthy plasma triglyceride concentration is one vital component in maintaining cardiovascular health. Dietary supplementation with fish oils has been shown in several studies to support plasma triglyceride concentrations that are already in the normal range. For example, a recent study conducted in healthy men found that daily dietary supplementation with 1200 mg of EPA plus 800 mg of DHA for 4 weeks provided invaluable assistance to the body’s efforts to maintain healthy plasma triglyceride concentrations.9 Several other published trials support this ability of fish oil and specifically the fatty acids DHA and EPA.

Eating fatty acids – fish oils – to support healthy levels of fats in the blood – what a concept! This is just one of the reasons that fish oils are so special. This also illustrates the fact that eating fat is not necessarily bad. What’s more important is the type of fat one consumes. Consuming healthy fats is an important part of eating for health and healthy aging.

Tomorrow’s topic: Omega 3 Fish Oil and Blood Pressure

References:
9. Faeh D, Minehira K, Schwarz JM, Periasamy R, Park S, Tappy L. Effect of fructose overfeeding and fish oil administration on hepatic de novo lipogenesis and insulin sensitivity in healthy men. Diabetes 2005;54:1907-1913.

Pycnogenol

Published on April 21, 2010 in healthy aging spotlight and pycnogenol. 1 Comment

We interrupt the regularly scheduled Best Kept Secrets to Healthy Aging post to highlight the increasingly popular Pycnogenol. Each day, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Pycnogenol – Clinically Tested Breakthrough from France
The phytonutrients in pine bark have a long tradition of use in “folk medicine.” The French explorer Jacques Cartier was introduced to tea made from boiling pine bark when Native Americans saved most of his crew from death by scurvy during the winter of 1534. In particular, the bark of the French maritime pine tree contains a distinct group of potent health-enhancing phytonutrients. These beneficial compounds, which include procyanidins, bioflavonoids and organic acids, are extracted from the bark by an automated, patented, multi-step procedure that avoids the use of potentially toxic solvents. The resulting water extract, patented and available as Pycnogenol, is pure and contains no additives. Because the bark is grown layer by layer over a period of more than 30 years before it is harvested, there are neither seasonal nor annual variations in the composition of its ingredients, in contrast to other herbal extracts. Its purity, potency and consistency is thus unmatched by other phytonutrient-rich extracts. Pycnogenol also has a tremendous amount of published research highlighting its many potential benefits.

The Link between Tree Bark and Human Health
The phytonutrients in Pycnogenol are absorbed into the human bloodstream very rapidly and once there act as a team of very efficient antioxidants. While certain compounds may be absorbed unmodified, several of these nutrients are acted upon by the beneficial bacterial population of the gut and are absorbed into circulation. The antioxidant prowess of Pycnogenol is evident from the fact that the consumption of as little as 50 mg of Pycnogenol three times daily substantially increases the total antioxidant capacity (oxygen radical absorbance capacity; ORAC) of the blood of healthy adults. The measurement of ORAC capacity in human serum is a good indicator of the ability of nutrients to perform antioxidant functions in living systems – meaning the antioxidants are likely to have an effect where they are intended. New research published in BMC Clinical Pharmacology shows that five days of dietary supplementation with 200 mg of Pycnogenol daily will stabilize elevated concentrations of antioxidants in the blood and that this increase in circulating antioxidant capacity can be maintained by continued supplementation with 200 mg daily.1 In addition, research findings published recently in Biomedicine and Pharmacotherapy demonstrate that consuming 300 mg of Pycnogenol even once produces powerful inhibition of cyclooxygenase enzymes in humans2, supporting our normal inflammatory response and providing yet another explanation for the benefits of Pycnogenol.

Pycnogenol also recycles vitamin C and vitamin E after those vitamins have become loaded with stray electrons, preserving their essential antioxidant functions. Vitamin C is a major antioxidant inside and between cells and in the blood, and vitamin E is the single most important lipid-based antioxidant that is present in every membrane in every cell. The ability of Pycnogenol to recharge these antioxidant vitamins gives you a huge advantage in your battle to control and minimize the effects of free radicals. Research also shows that, in addition to replenishing vitamins C and E, Pycnogenol stimulates the production of antioxidant enzymes in cells themselves, which serves as an important first line of defense for them against free radical attack.

References:
1. Grimm T, Skrabala R, Chovanova Z, Muchova J, Sumegova K, Liptakova A, Durackova Z, Hogger P. Single and multiple dose pharmacokinetics of maritime pine bark extract (Pycnogenol®) after oral administration to healthy volunteers. BMC Clin Pharmacol 2006;6(1):4. doi:10.1186/1472-6904-6-4 (http://www. biomedcentral.com/1472-6904/6/4).

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