Seaweed for Omega-3

Seaweed is the ultimate source of omega-3 in seafood, so why not take a shortcut and skip the fish. There are many different seaweeds that you can buy and they are all good sources of omega-3. The quantity of omega-3 is not as high in seaweed as it is in fish and seafood, but it is the seaweed and algae that are the source of omega-3 in fish and seafood.

There are many different kinds of dried seaweed available and they are often used in Japanese and surprisingly in Irish cooking. They can be used in soups, salads and even baking. In addition to the omega-3 seaweeds and algae are a good source of minerals and iodine.

This link discusses the benefits of omega-3 and the benefits of using seaweeds as a source:
http://www.source-omega.com/files/uploads/52074C10-70F2-4FD1-9118-02565498EF25.pdf

Video on balancing omega-6/3

Here is a link to a video by Dr Bill Lands on the benefits of balancing your omega-6/3 ratio.

http://www.efaeducation.org/wellness-videos-balanceimpacts.html

My book teaches you how to reduce omega-6 and increase your omega-3 to achieve a balance. It has list of the amount of omega-6 and omega-3 in a wide variety of foods, recipes with the % omega-6 they will generate and a month of menus.

Available on Amazon for $2.99 (for a limited time)
http://www.amazon.com/dp/B00L5UTY9W

Print version available at Lulu.com for $10.49
http://www.lulu.com/shop/emile-m-lores-jr-phd/the-oil-change-diet/paperback/product-21755800.html

Book Price Reduced

I have reduced the price of my ebook for a limited time to $2.99 on Amazon and Smashwords.

Here are the links to my ebook: Amazon:http://www.amazon.com/dp/B00L5UTY9W

Smashwords:https://www.smashwords.com/books/view/443506

The printed version is available on Lulu for $10.49, but will soon be going to 14.99 when it goes to retail outlets, Here is the link to Lulu:
http://www.lulu.com/shop/emile-m-lores-jr-phd/the-oil-change-diet/paperback/product-21755800.html

Thanks to all those that have bought my book. I hope the diet helps you as much as it has helped me.

Depression and omega-6/3

I have reblogged several post regarding the benefits of omega-3 on depression. The death of Robin Williams has led me to revisit the topic. Our ratio of omega-6 and omega-3 can have significant effects in our brains. The level of omega-3 in our diet affects the serotonin receptors in the brain and that can have dramatic effects on depression. DHA, the 22 carbon omega-3 is critically important to brain development and health. The best source of DHA is from wild caught Salmon, but we can get lesser amounts from almost all fish and seafood. We cannot get DHA from plants, but we can make it in our bodies from EPA and ALA and we can get ALA from plant sources. The problem is that there are several factors that can limit the conversion of ALA to EPA and then DHA. High insulin levels from a carbohydrates in our diet can inhibit the conversion and in addition, the rate of conversion of ALA to EPA and DHA decreases as we age.

Omega-3 lipids also are important for the health of nerves and the proper functioning of receptors in the brain. There are several articles showing the benefits of omega-3 on Alzheimer’s and autism as well.

High levels of omega-6 are associated with depression and even suicide. The high level of omega-6 in diets and tissues of most people in the US is behind many of our problems including depression and suicide. Omega-6 and omega-3 are competitive. They compete for inclusion in our cell membranes where they are then turned into super hormones. It is difficult to get the ratio of omega-6/3 down to a healthy ratio of 1:1 with the processed foods that are available to us, especially fast foods and snacks.

If you want to find my past articles on brain health, click on “brain health” in the categories list. There is one post there that has a list of several studies related to depression and suicide.

Benefits of Oil-Change Diet

I know that it may seem like a lot of hype to say that The Oil-Change Diet can reduce heart disease, arthritis, Alzheimer’s, cancer, blood pressure, asthma, allergies, pain, depression etc., but the truth is it probably does even more. The benefits of this diet affect so many diseases because the lipids that this diet seeks to control are lipids that control basic cellular functions like clotting, inflammation, allergic response and cellular permeability. I personally know that this diet will reduce arthritis, blood pressure and pain–it has done those things for me. It has also increased my HDL and improved my good/bad cholesterol ratio. It has also helped me lose almost 50 pounds in the past year.

Omega-3 and omega-6 lipids both turn into super hormones called eicosanoids, however, those made from omega-3 are beneficial and those made from omega-6 are the hormones behind many of the most common diseases. Omega-3 eicosanoids  hormones are anti-inflammatory, clot busting, anti-allergic and reduce pain. Omega-6 eicosanoid hormones are inflammatory, clot promoting, allergy stimulating, vaso-constricting and increase pain.

We need some omega-6 lipids, but not the typical omega-6/3 ratio of 10:1 or even 20:1 many people on western diets have developed. My book, The Oil-Change Diet, shows you how to balance your omega-3 and omega-6 lipids. It points out the many common sources of omega-6 that are often called healthy foods. It also shows you how to increase your intake of omega-3, with or without fish and seafood in case you want to maintain a vegan diet. 

My book is also a cookbook with delicious healthy recipes for breakfast, lunch and dinner.  

My Book is Ready

I finally got the format problems solved for my book, The Oil-Change Diet, and it has passed the format check at Smashwords.com.  The price is just $2.99 for now, but will go up to $4.99 when it goes to Amazon.com, so get your copy now at Smashwords.

 www.smashwords.com/books/view/443506

The money this book can save you on medical cost can be a thousand times to cost of the book–it has saved me that much in just one year. You can get the information in my book for free (except for my recipes and menus), but it will take quite a bit of time and unless you are a chemist, some of it may be hard to understand. I hope that I have made the chemistry more understandable and that you will enjoy the recipes.

If you value your health, research the benefits of a balanced omega-6/3 ratio and how to achieve a balanced ratio or buy my book. I promise you it really did help me eliminate 9 prescription pills a day–arthritis medication I had been taking for almost 40 years, blood pressure medication, heart rhythm medication and pain medication, 

Link

Oil-Change Diet Book

My book is finally available on Smashwords. I am still working on formatting problems to get it into other distribution channels, but at least it is available now. Please check it out at the link (in blue) above. It is priced at just $2.99, which I think is a real bargain and will pay for itself many time over in what it can save you in health cost! (I will need to sell several hundred copies just to recover my actual cost).

Omega-3 helps depression, may prevent suicide

The following 3 abstracts of journal articles are just a few of the articles that show how increasing our intake of omega-3 fatty acids can improve brain health, mood, and even suicidal tendencies. It may be hard to believe that fat (omega-3 or omega-6) can effect so many different aspects of our health, but when you realize that it is part of the cell membrane of every cell in our body and affects the function and permeability of those cells it is understandable that it affects the way our cells send and receive chemical signals. Then add to that the fact that omega-3 or omega-6 fatty acids are the precursors to a variety of super hormones and you really begin to understand why it is so important to maintain the proper intake and balance of these important fats.

 

Associations between cod liver oil use and symptoms of depression: the Hordaland Health Study.

BACKGROUND: Clinical trials suggest that omega-3 fatty acids improve the outcome of depression. This study aimed to evaluate the association between intake of cod liver oil, rich in omega-3 fatty acids, and high levels of symptoms of depression and anxiety in the general population. METHODS: We used data from the “The Hordaland Health Study ‘97-’99” (HUSK), a population based cross-sectional health survey from Norway including 21,835 subjects aged 40-49 and 70-74 years. Symptoms of depression and anxiety were measured by The Hospital Anxiety and Depression Scale (HADS). We used logistic regression to study associations. RESULTS: Among the participants, 8.9% used cod liver oil daily. A total of 3.6% had high levels of depressive symptoms. The prevalence of such depressive symptoms among the subjects who used cod liver oil daily was 2.5%, as compared to 3.8% in the rest of the population. The users of cod liver oil were significantly less likely to have depressive symptoms than non-users after adjusting for multiple possible confounding factors (odds ratio=0.71, 95% confidence interval 0.52 to 0.97). These factors included age, gender, smoking habits, coffee consumption, alcohol consumption, physical activity, and education. In addition, we found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0-12 months) of cod liver oil use (multivariate adjusted test for trend, P=0.04). We were only able to study this latter association in a subset of the population aged 40-46 years. LIMITATIONS: Data are cross sectional. CONCLUSIONS: The findings indicate that regular use of cod liver oil is negatively associated with high levels of depressive symptoms in the general population.

J Affect Disord. 2007 Aug;101(1-3):245-9

 

Omega-3 fatty acid supplementation in patients with recurrent self-harm. Single-centre double-blind randomised controlled trial.

BACKGROUND: Trials have demonstrated benefits of long-chain omega-3 essential fatty acid (n-3 EFA) supplementation in a variety of psychiatric disorders. AIMS: To assess the efficacy of n-3 EFAs in improving psychological well-being in patients with recurrent self-harm. METHOD: Patients (n=49) presenting after an act of repeated self-harm were randomised to receive 1.2 g eicosapentaenoic acid plus 0.9 g decosahexaenoic acid (n=22) or placebo (n=27) for 12 weeks in addition to standard psychiatric care. Six psychological domains were measured at baseline and end point. RESULTS: At 12 weeks, the n-3 EFA group had significantly greater improvements in scores for depression, suicidality and daily stresses. Scores for impulsivity, aggression and hostility did not differ. CONCLUSIONS: Supplementation achieved substantial reductions in surrogate markers of suicidal behaviour and improvements in well-being. Larger studies are warranted to determine if insufficient dietary intake of n-3 EFAs is a reversible risk factor for self-harm.

Br J Psychiatry. 2007 Feb;190:118-22

 

 

Relationship between omega-3 fatty acids and plasma neuroactive steroids in alcoholism, depression and controls.

Deficiency in the long-chain omega-3 fatty acid, docosahexaenoic acid (DHA) has been associated with increased corticotropin releasing hormone and may contribute to hypothalamic pituitary axis (HPA) hyperactivity. Elevated levels of the neuroactive steroids, allopregnanolone (3alpha,5alpha-THP) and 3alpha,5alpha-tetrahydrodeoxycorticosterone (THDOC) appear to counter-regulate HPA hyperactivity. Plasma essential fatty acids and neurosteroids were assessed among 18 male healthy controls and among 34 male psychiatric patients with DSM-III alcoholism, depression, or both. Among all subjects, lower plasma DHA was correlated with higher plasma THDOC (r = -0.3, P < 0.05) and dihydroprogesterone (DHP) (r = -0.52, P < 0.05). Among psychiatric patients lower DHA was correlated with higher DHP (r = -0.60, P < 0.01), and among healthy controls lower plasma DHA was correlated with higher THDOC (r = -0.83, P < 0.01) and higher isopregnanolone (3beta,5alpha-THP) (r = -0.55, P < 0.05). In this pilot observational study, lower long-chain omega-3 essential fatty acid status was associated with higher neuroactive steroid concentrations, possibly indicating increased feedback inhibition of the HPA axis.

Prostaglandins Leukot Essent Fatty Acids. 2006 Oct-Nov;75(4-5):309-14

Study suggests higher levels of omega-3 in diet are associated with better sleep

Omega-3 (DHA) helps kids go to sleep and sleep longer.

ClinicalNews.Org

PUBLIC RELEASE DATE:
6-Mar-2014
– The researchers explored whether 16 weeks of daily 600 mg supplements of algal sources would improve the sleep of 362 children.
– The study finds that higher blood levels of the long-chain omega-3 DHA (the main omega-3 fatty acid found in the brain) are significantly associated with better sleep, including less bedtime resistance, parasomnias and total sleep disturbance.
 

DHA Molecule DHA Molecule (Photo credit: Wikipedia)

A randomized placebo-controlled study by the University of Oxford

A randomised placebo-controlled study by the University of Oxford suggests that higher levels of omega-3 DHA, the group of long-chain fatty acids found in algae and seafood, are associated with better sleep. The researchers explored whether 16 weeks of daily 600 mg supplements of algal sources would improve the sleep of 362 children. The children who took part in the study were not selected for sleep problems, but were all struggling readers…

View original post 783 more words

Medium Chain Triglycerides like Coconut Oil can improve function in Alzheimer’s patients.

When I attended the lecture on the ketogenic diet by Dr D’Agostino he mentioned that medium chain triglycerides (MCTs) could reduce the symptoms in Alzheimer’s. Coconut oil is one of the few sources of MCTs available in our diet. The article provides some details on the amount of coconut oil required to reverse Alzheimer’s symptoms. The good news is that the benefits of coconut oil do not require a ketogenic diet. Just 5 tablespoons of coconut oil per day was shown to regress a case of severe Alzheimer's back to a state of mild Alzheime’s. A dose of 2 to 3 tablespoons a day will help prevent Alzheimer’s.