Wednesday, February 04, 2009
by Mike Adams, the Health Ranger
Editor of NaturalNews.com (See all articles...)
(NaturalNews) What do the top authors, doctors and health experts have to say about the realtionship between omega-3 fatty acids and inflammation? I asked my Private Research Library that question recently and was overwhelmed with the remarkable wisdom it revealed.
Below, I share the top quotes from noted authors about omega-3 fatty acids and their relationship to inflammation (and the diseases of inflammation). It's an astonishing tour through the highlights of how omega-3s affect the body's response to inflammation, and you'll learn important information about the role of inflammation in diseases like Alzheimer's, cancer, heart disease, diabetes, eczema, asthma and many others. You'll also see why inflammation can easily aggravate autoimmune disorders like Lupus and type-1 diabetes, and you'll find out which low-cost trace mineral boosts the assimilation of omega-3 fatty acids.
With all the interest in marine omega-3s today, you'll find this article fascinating. Keep in mind that most of the text here was written before green-lipped mussels or krill oil became known as available sources of omega-3 fatty acids, so most authors quoted below recommend cold water fish. Fish are a great source of omega-3s, but the mercury content they may contain makes them potentially more dangerous to your health than the benefits their omega-3 oils provide. So check your sources carefully and only buy from trusted companies that can demonstrate low mercury levels through laboratory analysis.
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The ability of omega-3 fatty acids to significantly reduce the risk of sudden cardiac death -- by 45 percent -- was demonstrated in the GISSI Prevention study, in which more than eleven thousand patients participated. A recent review of the use of omega-3 fatty acids in the treatment of hypertension found that omega-3s protect against stroke and reaffirmed that the cardioprotective benefits of omega-3 fatty acids are related to their ability to improve blood pressure, vascular function, lipid metabolism, inflammation, and cardiac function.
- What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease by Steven V. Joyal
- Available on Amazon.com
The omega-3 fatty acid-rich oils have been shown in hundreds of studies to lower cholesterol and triglyceride levels, including many studies in diabetics. The omega-3 fatty acids are being recommended to treat or prevent not only high cholesterol levels, but also high blood pressure, other cardiovascular diseases, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, allergies and inflammation, eczema, psoriasis, and many others.
- Textbook of Natural Medicine 2nd Edition Volume 2 by Michael T. Murray, ND
- Available on Amazon.com
More than two thousand studies on omega-3 fatty acids have been published in medical journals, adding up to a wealth of persuasive data, and many studies have found that supplements and omega-3 rich foods can significantly reduce levels of several inflammation-promoting compounds in people: thromboxane B2, prostaglandin E2, interleukin-1, and C-reactive protein. In a very real sense, fish oils snuff out many of the matches of inflammation.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
Clinical studies have found that increasing the omega-3s in one's diet may reduce the chances of heart attack by a third. What biological mechanism could explain these findings? A couple of theories have emerged. Omega-3s are present in high concentrations in heart tissue where they seem to play a role in regulating heart rhythm and preventing fatal arrhythmias. Omega-3s also dampen the inflammation response, which omega-6s tend to excite.
- In Defense of Food: An Eater's Manifesto by Michael Pollan
- Available on Amazon.com
Since we're eating more grains and foods with omega-6 fatty acids, you likely need more sources of omega-3 in your diet to strike the best nutritional ratio-not only to boost your immunity but for all other health benefits associated with omega-3s. Plus, the right ratio reduces the inflammatory stimulus in the liver, so the appropriate inflammation caused when our immune system defends us against an invader does not age us as much.
- You: Staying Young: The Owner's Manual for Extending Your Warranty by Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
- Available on Amazon.com
The most healthy fatty acids are found in fish oil, flaxseed oil (both have lots of omega-3 fatty acids), and borage oil (which has a type of omega-6 fatty acid, gamma-linolenic acid or GLA, that has many health benefits). These omega-3 and omega-6 fats stimulate the immune system and fight inflammation, a known cause of heart disease and many other chronic diseases. They also support optimal brain function. Fatty fish like salmon, tuna, and mackerel contain the highest concentration of omega-3s.
- Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition by Hyla Cass, M.D.
- Available on Amazon.com
Alpha-linolenic is the precursor omega-3 to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) found in flax and perilla seed oils. DHA and EPA modulate systemic inflammation by increasing the release of anti-inflammatory cytokines and inhibiting the release of proinflammatory cytokines (Venkatraman et al. 1999). DHA extracted from fish oil may be as effective as some prescription medications in reducing inflammation. EPA effectively limits the release of arachidonic acid found largely in meat products and known to increase inflammation (Brock et al. 1999).
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Leukotrienes are the most powerful sources of inflammation yet discovered in the body, and their production can be inhibited by ingestion of omega-3 and GLA fatty acids, recommended as part of the regeneration diets. In clinical trails, a majority of rheumatoid arthritics either stopped or reduced by half their anti-inflammatory medication after using combinations of omega-3 and omega-6 fatty acids.
- Healing with Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford
- Available on Amazon.com
Basically, the omega-3s encourage the body's production of inflammation-suppressing compounds. They help remind the body to turn inflammatory reactions off when they are no longer needed. GLA (gamma-linolenic acid) is technically an omega-6 fatty acid, but it behaves more like an anti-inflammatory omega-3. It enhances the inflammation-suppressing effect of omega-3s.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
Diets rich in omega-3 fats are associated with lower rates of cardiovascular disease. Once we began to refine oils from plants, we switched to a high omega-6 diet, which accounts for the more than 20:1 ratio previously mentioned. As a result of our use of refined vegetable oils, we've changed the way our bodies work. This shift is making our bodies malfunction, causing inflammation, dry skin, and increased oxidation -- some of the side effects of fat deficiency. Today some well-informed doctors have started giving omega-3 fats to heart attack patients to reduce the risk of a second attack.
- Ultraprevention : The 6-Week Plan That Will Make You Healthy for Life by Mark Hyman, M.D.
- Available on Amazon.com
A study reported in the journal Nutrition in 1990 described the significant immune-enhancing effects of omega-3 fatty acids. Subsequent studies have proposed a mechanism for this effect, including suppression of special enzymes (COX-II) known to produce substances (the eicosanoid PGE2) that suppress immunity and promote inflammation. We now know that omega-6 oils profoundly suppress immunity and promote inflammation by stimulating the production of these inflammatory chemicals.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
Fight the triple threat of heart disease with omega-3 fatty acids. They clear clogged arteries, lubricate clumping blood cells, and ease high blood pressure. And that's not all. These polyunsaturated fats also help regulate your heartbeat and combat inflammation. In a recent Danish study, people with low levels of C-reactive protein, an indicator of inflammation, also had high levels of docosahexaenoic acid (DHA), a specific type of omega-3 fatty acid.
- Unleash the Inner Healing Power of Foods by The Editors of FC&A
- Available on Amazon.com
Omega-3 s are helpful for heart health and brain health as well as for inflammation, circulation, memory, thought, and blood sugar control.
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
The omega-3 fatty acids in flax are converted into "good" (series 1 and 3) prostaglandins that may help reduce inflammation, pain, and allergic response in a number of conditions. In a study of patients with eczema (chronic, itchy inflamed skin), researchers fotmd deficient levels of omega-3 EFAs, EPA, and DHA in body tissues, combined with excessive levels of omega-6 EFAs. This study demonstrates the importance of higher omega-3 intake, as well as the need to achieve the correct balance between omega-3 and omega-6.
- The Encyclopedia of Popular Herbs by Robert S. McCaleb, Evelyn Leigh, and Krista Morien
- Available on Amazon.com
When our intake of omega-6 fats greatly exceeds our omega-3 fats, guess what happens? COX-2 enzymes increase. High intakes of omega-6 polyunsaturated fats (coupled with low intakes of omega-3s) equal higher levels of inflammation. If you don't think that's anything to worry about, consider that inflammation was recently the subject of a cover story in Time magazine that called it "The Secret Killer." The subtitle: "The surprising link between inflammation and heart attacks, cancer, Alzheimer's and other diseases."
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
A recent German study highlighted the antiinflammatory benefits of omega-3 fatty acids. These oils quickly reduced inflammation in twenty patients suffering from psoriasis. Omega-3 fatty acids offer yet another benefit to psoriasis sufferers. Ten percent of psoriasis patients also develop a form of arthritis known as psoriatic arthritis. Studies show that 1 to 3 grams daily of omega-3 fish oils can help both conditions.
- Earl Mindell's Secret Remedies by Earl Mindell, R.Ph., Ph.D.
- Available on Amazon.com
THE BENEFITS OF FISH OILS: The omega-3 fish oils, which contain EPA and DHA, have also been shown to reduce risk of heart disease. So too has eating fish. If you've had a heart attack and start eating omega-3-rich fish three times a week, you could halve your risk of a further heart attack. Other trials giving people omega-3 fish oils have found that they do indeed confer protection from heart disease. Exactly how they work is still under investigation. omega-3 fats are antiinflammatory, and artery damage involves inflammation.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
The amount of omega-3 in a pregnant woman's diet helps to determine her child's intelligence, fine-motor skills (such as the ability to manipulate small objects and hand-eye coordination), and also propensity to antisocial behavior.
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
To restore a more normal balance between the omega-6 and omega-3 fatty acids, you must make a concerted effort to emphasize the omega-3 family. You can do this by eating more cold-water fish (such as salmon and herring), as well as leafy green salads (which are high in linolenic acid, the parent omega-3 fat).
- Feed Your Genes Right: Eat to Turn Off Disease-Causing Genes and Slow Down Aging by Jack Challem
- Available on Amazon.com
Omega-3 fatty acids are also very important in producing biochemical substances that reduce inflammation and excessive immune system responses throughout the body. omega-3 fatty acids are the body's most important anti-inflammatory biochemicals.
- Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care by Michael T. Murray
- Available on Amazon.com
The omega-3 family of fatty acids supplies the building blocks of a variety of powerful anti-inflammatory substances. The parent fat of the omega-3s, alpha-linolenic acid, is found in dark green leafy vegetables and flaxseed. More potent omega-3 s, especially EPA (eicosapentaenoic acid), are found in coldwater fish such as salmon and herring.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
High levels of omega-6 are almost always associated with inflammation; omega-3 applies the brakes. Guided by the biochemistry, researchers have found omega-3 fatty acids helpful in the treatment of inflammation-related immune disease across the board. Some areas of focus include... rheumatoid arthritis, an inflammatory joint disease. In a series of studies over the past decade the omega-3 fatty acids have been observed consistently to reduce swelling, irritation, and pain associated with rheumatoid arthritis.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
In numerous studies of animals with lupus-like illness or humans with actual lupus, omega-3 fatty acids have reduced inflammation, kidney problems, and mortality. A New Zealand study of mice found the disease slowed remarkably when omega-3 oils were added to the diet. In a recent U.S. study, patients with active lupus showed significant improvement on supplements of omega-3 oils. In a study in India, investigators found that omega-3 fatty acids could cause an actual remission from lupus.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
A portion of the fat in fish is in the omega-3 form. omega-3 fats are reputed to reduce inflammation and block the formation of blood clots that could lead to heart attacks.
- Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard and Bryanna Clark Grogan
- Available on Amazon.com
The consumption of too much omega-6 fat leads to high levels of arachidonic acid (AA). Higher levels of arachidonic acid can promote inflammation. When we have insufficient omega-3 fat, we do not produce enough DHA, a long-chain omega-3 fat with anti-inflammatory effects. High levels of arachidonic acid and low levels of omega-3 fats can be a contributory cause of heart disease, stroke, autoimmune diseases, skin diseases, depression, and possibly increased cancer incidence.
- Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman
- Available on Amazon.com
Some people eat as much as 25 times more omega-6 than omega-3. But with that 25-to-l ratio, you are just asking for pain. That's because omega-6 promotes inflammation and pain, while omega-3 does just the opposite. "For people suffering from inflammation, the amount of essential fatty acids in the diet may not be as important as the ratio of the two," says Germano. In general, Germano suggests a ratio of between 4-to-l and 10-to-l. But if you are fighting inflammation, he thinks a 2-to-l to 4-to-l ratio may be better.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
There are two types: omega-3 and omega-6. Omega-3 fatty acids are most important, as they bring balance to our hormones, reduce inflammation, regulate our blood sugar, prevent blood clotting, keep our cholesterol and triglycerides in balance, relax our blood vessels, and make our cells healthy and resilient.
- The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow by Phuli Cohan
- Available on Amazon.com
Omega-3 fatty acids from salmon, sardines, mackerel, menhaden, and tuna fight breast cancer by reducing inflammation (blocking eico-sanoid biosynthesis), blocking the growth-enhancing effects of sex hormones, inhibiting metastasis, blocking blood vessel growth in cancer cells, and helping premalignant cells revert to the normal state. omega-3 helps sensitize cancer cells to radiotherapy and chemotherapeutic drugs. One serving of salmon (4 ounces) or three servings of tuna fish each week contains a clinically effective dose of omega-3 fatty acids.
- Permanent Remissions by Robert Hass, M.S.
- Available on Amazon.com
You can thank the omega-3, or linolenic, fatty acids. Omega-3 appears to relieve the symptoms of [rheumatoid arthritis] so well that some people can cut back on NSAIDs. Stick with cold-water, fatty fish, like salmon, mackerel, albacore tuna, and herring, for the biggest boost. Between seafood suppers, try cooking with canola oil and making salad dressings with flaxseed oil. Cut back on omega-6, or linoleic, fatty acids, too. While omega-3 reduces the number of enzymes in your body that promote inflammation, omega-6 encourages your body to make more. This is a tug-of-war you want omega-3 to win.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
There is not much fat in green, leafy vegetables and legumes (beans, peas, and lentils), and the fat that they have is strongly balanced toward anti-inflammatory omega-3 fatty acids, rather than other fats. Omega-3s encourage the production of helpful prostaglandins that inhibit inflammation, rather than those that fan the flames. If your diet is rich in these foods and eliminates meats, dairy products, and added oils, you will get the omega-3s you need. Indeed, women whose diets are balanced in favor of omega-3s rather than other fats tend to have milder menstrual symptoms.
- Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief by Neal Barnard, M.D.
- Available on Amazon.com
The omega-3 fatty acids found in fish and flaxseed oil decrease inflammation, says David Edwards, M.D., a nutritionally oriented physician in Fresno, California. On the other hand, he says, the fatty acids in most polyunsaturated vegetable oils, such as corn and safflower, and in hydrogenated oils, found in margarine and many baked goods, increase inflammation. "A person who gets omega-3 fatty acids in adequate amounts will not get bursitis or tendinitis as readily" he says.
- Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems by Bill Gottlieb
- Available on Amazon.com
There are numerous published reports demonstrating the benefits of supplementation with individual or combination omega-3 EFAs for many of these mental disorders as well as borderline personality disorder, conduct disorder in children, and bipolar disorder. Although it is unclear as to what are the exact mechanisms that explain the benefits of omega-3 EFAs, it is known that they do play an integral role in the functioning of the brain and neurons. Docosahexaenoic acid (DHA) is the predominant omega-3 fatty acid in the brain, and eicosapentaenoic acid (EPA) is involved in reducing inflammation.
- Naturopathic Nutrition: A Guide to Nutrient-rich Food & Nutritional Supplements for Optimum Health by Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
- Available on Amazon.com
There are two families of essential fatty acids, or EFAs: omega-3 and omega-6. High consumption of omega-6 can increase inflammation; in contrast, omega-3 fatty acids have strong anti-inflammatory properties. Omega-3 is most readily available through the consumption of fish and shellfish. Wild salmon, North Atlantic mackerel, sardines, flounder, sole, scallops, shrimp, pollack, red snapper, and tilapia are best because they all have a low mercury content.
- The Autoimmune Epidemic by Donna Jackson Nakazawa
- Available on Amazon.com
In addition, many subjects were diagnosed with an underlying zinc deficiency, a common problem in rheumatoid arthritis that is known to prevent conversion of omega-3 to the good prostaglandins that fight inflammation.
- The Encyclopedia of Popular Herbs by Robert S. McCaleb, Evelyn Leigh, and Krista Morien
- Available on Amazon.com
To reduce inflammation naturally, turn to the omega-3's found in fish and flaxseed oil. "Asthma involves both an acute inflammatory response and a secondary, late-phase inflammatory reaction that can occur up to 24 hours later and lasts for weeks," explains Dr. Firshein. "The late-phase response is now believed to be the cause of chronic asthma and tissue damage, and it can be halted by omega-3 fatty acids." He recommends eating cold-water fish that are rich in omega-3 oils, such as salmon, tuna, and mackerel, three or four times a week.
- Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems by Bill Gottlieb
- Available on Amazon.com
Protein from organically raised, free-range (grass-fed) animals is relatively low in saturated fats and high in healthy omega-3 fats, which help suppress inflammation-promoting genes. Wild game, which is also grass-fed, has levels of omega-3 fats that sometimes rival those of cold-water fish.
Corn-fed beef is often promoted as being healthy and tasty. But when farm animals are raised on corn and other grains, their levels of saturated fat increase while omega-3 concentrations virtually vanish.
- Feed Your Genes Right: Eat to Turn Off Disease-Causing Genes and Slow Down Aging by Jack Challem
- Available on Amazon.com
We have also seen that increasing omega-3 intake can improve blood flow, reduce the risk of heart attack and stroke, improve brain function, reduce inflammation, improve the immune system, and inhibit the formation of cancer.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
A more balanced ratio of omega-6 and omega-3 will help lessen inflammation, which contributes not only to heart disease but also arthritis, headaches, and asthma. Try to cut down on deep-fried foods and other sources of omega-6 while boosting your intake of omega-3. Fish, especially fatty fish, is the best source of this amazing nutrient. In fact, the American Heart Association recommends eating two fatty fish meals a week. You'll get the most omega-3 from mackerel, salmon, tuna, and herring, but all fish have some.
- Unleash the Inner Healing Power of Foods by The Editors of FC&A
- Available on Amazon.com
Fish are the greatest source of omega-3 fatty acids. These fat molecules protect against heart disease and inflammation and may lead the attack against Alzheimer's as well. One of [Alzheimer's] possible causes is beta-amyloid plaque, clumps of protein that build up in the victim's brain. Experts believe beta amyloid might be connected with inflammation of the brain's blood vessels. So it makes sense that anti-inflammatory omega-3 fatty acids could help.
It's a good idea to eat as much fish as you can net.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
Omega-3 fatty acids appear to reduce PGE2-induced inflammation, inhibit tumor cell proliferation, and enhance immune system function, as demonstrated in a study in which omega-3 fatty acids slowed or delayed the development of metastases in breast cancer patients. Specifically, women who had high fatty tissue content of alpha-linolenic acid (the main omega-3 EFA) were five times less likely to develop metastases than women with a low content.
- Alternative Medicine the Definitive Guide, Second Edition by Larry Trivieri, Jr.
- Available on Amazon.com
Cells regulate inflammation on their surfaces based on the fatty acids that comprise cell membranes; the higher the omega-3 oils in cell membranes the greater the ability to manage inflammation.
- The Leptin Diet: How Fit Is Your Fat? by Byron J. Richards
- Available on Amazon.com
A low dietary intake of omega-3 fatty acids may contribute to or worsen asthma symptoms, most likely due to increased inflammation. The ratio of omega-3 to omega-6 fatty acids has been shown to be low in asthma sufferers. ...Recent research suggests that omega-3 fatty acid deficiency may also be linked to depression and aggression.
- The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs by Nicola Reavley
- Available on Amazon.com
The omega-3 fats EPA and DHA make prostaglandins, which are essential for proper brain function, which affects vision, learning ability, coordination, and mood. Like series 1 prostaglandins, they reduce the stickiness of the blood, as well as control blood cholesterol and fat levels, improve immune function and metabolism, reduce inflammation, and maintain water balance.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
Cod liver oil, the richest source of omega-3 fats, has also been shown to reduce the pain and inflammation of arthritis. A recent study giving osteoarthritis patients scheduled for knee replacement surgery cod liver oil is a case in point. Half the thirty-one patients were given two daily capsules of 1,000 mg extra-high-strength cod liver oil, rich in omega-3 fats (DHA and EPA), and the other half were given placebo oil capsules containing no omega-3 fats for ten to twelve weeks.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
Omega-3 fatty acids are lacking in many diets and are vital to the health of cell membranes. They are helpful in preventing the inflammation associated with autoimmune diseases, such as rheumatoid arthritis, and preventing abnormal blood clots that may lead to stroke. Food sources that are rich in omega-3 fatty acids include fish oil, perilla oil, borage oil, and evening primrose oil. Super GLA/DHA softgels provide a balanced formula of omega-3 and omega-6 fatty acids.
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Some people who have taken omega-3 supplements have been able to eliminate traditional drugs altogether. For example, in a 1995 study, arthritis patients who were taking standard anti-inflammatory drugs were given omega-3 supplements. After several months, the anti-inflammatory drugs were replaced with look-alike placebos. A significant number of the patients were able to stay off their prescription drugs without experiencing a flare-up of the disease. Omega-3 fatty acids can also be used as a topical treatment for inflammation.
- The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete by Artemis P. Simopoulos, M.D., and Jo Robinson
- Available on Amazon.com
In yin-yang fashion, the balance of omega-6 to omega-3 fatty acids strongly influences the immune system. They exert this power through their central role in the physiological process of inflammation, essential for healing injured or infected tissue by engulfing and destroying invading organisms before they can overrun our bodies and cause illness or death.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
Many published studies suggest that marine fish-oil supplements, which are rich in omega-3 fatty acids, may reduce the inflammation associated with ulcerative colitis. Fish oils may exert their antiinflammatory effects by modulating tissue levels of certain immune factors that promote inflammation. In prospective, randomized, and controlled studies, omega-3 fatty acids have been shown to be therapeutically useful (Hillier et al. 1991; Asian et al. 1992). These studies also show that fish oil reduces the doses needed of toxic steroid drugs (Hawthorne et al. 1992; Grimminger et al.
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Fish-oil supplements are particularly rich in an omega-3 fatty acid called eicosapentaenoic acid (EPA), which discourages inflammation, says Priscilla Evans, N.D., a naturopathic doctor at the Community Wholistic Health Center in Chapel Hill, North Carolina. EPA is also available from flaxseed oil. Like throwing a track switch to reroute a train, EPA reroutes the chemicals in your body early in the inflammation process. With the flick of that switch, the chemicals start to fight inflammation.
- Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures by Gale Maleskey
- Available on Amazon.com
One group of unsaturated fats, the omega-3 fatty acids, found in certain nuts and seeds, including walnuts and flaxseed, prevent the development of erratic heart rhythms. Omega-3 fatty acids (which are also found in most fish) may also prevent blood clots, partly by decreasing inflammation, much like aspirin.
- The Okinawa Diet Plan : Get Leaner, Live Longer, and Never Feel Hungry by Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
- Available on Amazon.com
One of the newest pharmaceutical weapons against asthma is a class of drugs called leukotriene inhibitors. They work by halting the actions of compounds produced in the body that cause bronchial constriction and other allergic reactions. In an emergency situation, drugs like these are probably the quickest route to relief, but supplements of omega-3 fatty acids work by a similar anti-inflammatory mechanism. Moreover, they can be nearly as effective for long-term asthma control, says Joseph E. Pizzorno Jr., N.D.
- Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures by Gale Maleskey
- Available on Amazon.com
In addition to their effects on cancer, omega-3 fatty acids may protect against cardiovascular disease by inhibiting platelet aggregation and altering cholesterol levels. They may also lessen the severity of autoimmune diseases by suppressing the immune system and by inhibiting eicosanoid-induced inflammation (Fernandes and Venkatraman, 1992). Three grams daily each of EPA and DHA increased the proportion of omega-3 fatty acids and decreased the proportion of arachidonic acid in platelets from healthy subjects (Sanders and Roshanai, 1983).
- Cancer & Natural Medicine: A Textbook of Basic Science and Clinical Research by John Boik
- Available on Amazon.com
I rarely find a person whose test results indicate normal omega-3 fatty acid components. Most are severely deficient in EPA and DHA, the main components of omega-3 fatty acids. The DHA is primarily responsible for protecting the immune system and inhibiting cancer growth. Many people's tests are also very high in the omega-6 product arachidonic acid, which promotes inflammation and cell degeneration. To benefit from DHA supplementation, it is necessary to decrease omega-6 fatty-acid intake.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
EFAs and especially the omega-3 fatty acids (such as DHA and EPA) regulate the fluidity or softness of the cell membranes. A deficiency is noticeable as a hardening of the skin, as with dry, scaling, and flaking skin, patchy eczema, acne, and skin sensitive to the sun. Most common is phrynoderma, with rough, hard skin on the buttocks, thighs, and arms. The colder the climate, the more omega-3 fatty acids are needed for membrane fluidity.
- The Natural Way to Heal: 65 Ways to Create Superior Health by Walter Last
- Available on Amazon.com
Deep-water fish, such as salmon, sea bass, tuna, trout, and mackerel, are rich sources of the polyunsaturated fats called omega-3 fatty acids and have anti-inflammatory properties. Eliminate the top food allergens from your diet such as wheat, dairy, corn, and soy, as they increase inflammation in the joints. Vegetables from the nightshade family, including tomatoes, aubergine, potatoes, and peppers, also increase inflammation and should be avoided.
- 1000 Cures for 200 Ailments: Integrated Alternative and Conventional Treatments for the Most Common Illnesses by Marshall Editions
- Available on Amazon.com
Numerous studies show that when people increase their intake of dark meat/cold-water fish, they have fewer heart attacks and strokes and fewer deaths from these causes. The omega-3 fats in these fish have always gotten credit for this improved health outcome, but these same dietary sources are also high in vitamin D.
- The Vitamin D Cure by James Dowd and Diane Stafford
- Available on Amazon.com
There are two EFAs -- linoleic acid (LA), more commonly called omega-6 fatty acids, and alpha-linolenic acid (LNA), or omega-3 fatty acids. EFAs are precursors to prostaglandins, hormonelike substances with powerful and pervasive effects in the body. Prostaglandins are involved in keeping platelets from clumping together, in the relaxing and contracting of blood vessels, and in controlling inflammation, fever, and pain. Omega-3 fatty acids have been demonstrated to suppress tumor growth. They protect against most of the degenerative diseases, including arthritis, diabetes, and heart disease.
- Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods by Dianne Onstad
- Available on Amazon.com
The omega-6 series predominantly form prostaglandins that increase inflammation and with this the pain experienced in many diseases. The omega-3 series form anti-inflammatory prostaglandins. Thus, omega-6 fatty acids aggravate allergic reactions, including asthma and rheumatoid arthritis, while omega-3 fatty acids reduce these.
- The Natural Way to Heal: 65 Ways to Create Superior Health by Walter Last
- Available on Amazon.com
DHA, another omega-3 fatty acid from fish oil is important for the normal functioning of the nervous, immune, and cardiovascular systems, and helps regulate inflammation during infection. It is used to treat a wide range of diseases including arthritis and psoriasis, and can help reduce blood pressure. ...Omega-6 fatty acids, found in both olive and corn oil, when consumed in excess amounts, can produce inflammation.
- Viral Immunity by J. E. Williams, O.M.D.
- Available on Amazon.com
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two fatty acids in this group that have been found to have potentially remarkable preventive and curative properties. BENEFITS OF omega-3 FATTY ACIDS:
- Can reduce harmful cholesterol and triglycerides, and lower the risk of heart attack or stroke.
- Can help to prevent fatal heart rhythm disturbances.
- Can reduce the "stickiness" of blood platelet cells and the amount of fibrin in the blood, reducing the risk of clot formation.
-Help reduce pain and inflammation of rheumatoid arthritis.
- Dr. Earl Mindell's Unsafe at Any Meal: How to Avoid Hidden Toxins in Your Food by Earl Mindell and Hester Mundis
- Available on Amazon.com
It's now believed that unique fatty acids called omega-3's, concentrated in cold-water fish, help block the overproduction of hormonelike substances called prostaglandins and leukotrienes that in excess become overzealous and issue instructions to cells to begin harmful disease processes such as blood clots, inflammation, and immune reactions. Omega-3's have unique chemical structures that seem to throw a monkey wrench into these disease processes at a cellular level, blocking the dangerous metabolic overreactions that prompt prostaglandins to go on their destructive sprees.
- The Food Pharmacy: Dramatic New Evidence That Food Is Your Best Medicine by Jean Carper
- Available on Amazon.com
Blood clots can cause heart attacks and stroke; the omega-3 fatty acids in fish help to prevent dangerous blood clotting by reducing the tendency of blood platelets to clump. Omega-3 EFAs help to keep blood clots from forming in the arteries and can lower cholesterol levels, reducing the chance of heart problems. They are also known to reduce joint inflammation in people with arthritis, and are good for female disorders and breast disease.
- Prescription for Dietary Wellness: Using Foods to Heal by Phyllis A. Balch, CNC
- Available on Amazon.com
Essential fats: omega-3 and omega-6 essential fatty acids. These essential fats are just that -- essential. They fall into the category of polyunsaturated fats and are very good fats when they are not highly processed or heated. Our bodies cannot make them, so we need to get them from our diet. We get plenty of omega-6 fatty acids in the Western diet; however, almost all of us are deficient in the omega-3 fatty acids. Omega-6 fatty acids produce hormones (prostaglandins) that promote inflammation, cell growth, and blood clotting.
- Death By Prescription: The Shocking Truth Behind an Overmedicated Nation by Ray Strand, M.D.
- Available on Amazon.com
Evidence suggests that one of the eicosanoids, PGE2, promotes the development of various cancers by paralyzing certain key parts of the immune system (specifically, the natural killer cells), stimulating inflammatory processes, and promoting the proliferation of tumor cells. Omega-3 fatty acids appear to reduce PGE2-induced inflammation, inhibit tumor cell proliferation, and enhance immune system function, as demonstrated in a study in which omega-3 fatty acids slowed or delayed the development of metastases in breast cancer patients.
- Alternative Medicine the Definitive Guide, Second Edition by Larry Trivieri, Jr.
- Available on Amazon.com
Fish oils, especially those from fatty fish (herring, salmon, mackerel, tuna and sardines) are good sources of omega-3 fatty acids. These fatty acids interfere with the formation of prostaglandins that can lead to inflammation. A daily serving of fresh fish (or fish oil capsules if you don't like fish) should produce positive results.
- Natural Health Secrets From Around the World by Glenn W. Geelhoed, M.D. and Jean Barilla, M.S.
- Available on Amazon.com
I not only encourage my patients to supplement the omega-3 fatty acids but also to decrease their intake of saturated fat. When you combine these two efforts, the inflammation in the body readily comes back under control and your cholesterol levels improve. Several studies have shown significant clinical improvements in patients with rheumatoid arthritis, lupus, heart disease, multiple sclerosis, and almost any disease that involves inflammation when they consume these important essential fats in supplementation.
- What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You by Ray D. Strand
- Available on Amazon.com
Additional research suggests that when people increase their intake of omega-3 and monounsaturated fats and reduce their consumption of omega-6 fatty acids, inflammation is decreased and there is a better clinical outcome.
- Best Choices From the People's Pharmacy by Joe Graedon, M.S. and Teresa Graedon, Ph.D.
- Available on Amazon.com
Although it is unclear as to what are the exact mechanisms that explain the benefits of omega-3 EFAs, it is known that they do play an integral role in the functioning of the brain and neurons. Docosahexaenoic acid (DHA) is the predominant omega-3 fatty acid in the brain, and eicosapentaenoic acid (EPA) is involved in reducing inflammation. Both DHA and EPA are involved in numerous neuronal functions that include proper neurotransmitter function for dopamine and serotonin, normal membrane fluidity, ion channel and enzyme regulation, and gene expression.
- Naturopathic Nutrition: A Guide to Nutrient-rich Food & Nutritional Supplements for Optimum Health by Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
- Available on Amazon.com
High consumption of omega-6 can increase inflammation; in contrast, omega-3 fatty acids have strong anti-inflammatory properties. omega-3 is most readily available through the consumption of fish and shellfish. Wild salmon, North Atlantic mackerel, sardines, flounder, sole, scallops, shrimp, pollack, red snapper, and tilapia are best because they all have a low mercury content. Avoid farmed salmon, which has a high PCB content, and high-mercury fish such as king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and tuna.
- The Autoimmune Epidemic by Donna Jackson Nakazawa
- Available on Amazon.com
Diets rich in fish that contain the omega-3 fatty acids (fish oils), for example, can reduce inflammation. The omega-3 fatty acids themselves, taken in supplementary form, can also be beneficial in the treatment of both osteoarthritis and rheumatoid arthritis.
- The Doctor's Vitamin and Mineral Encyclopedia by Sheldon Saul Hendler
- Available on Amazon.com
Found in flaxseed oil and fish oils, omega-3 fatty acids can't be made in the body but must come from our food. The omega-3 fatty acids are necessary in the manufacture of our hormones, important for our heart, and necessary for the development of our brain. They also play a role in preventing cancer.
- Gary Null's Power Aging by Gary Null
- Available on Amazon.com
As you now know, "green" oils are higher in the essential omega-3 fats, while "beige" oils contain a preponderance of omega-6 fats. Both fats are essential, meaning that although our bodies can't manufacture them, they're necessary for normal cellular function. In general, omega-3 fats reduce inflammation, blood pressure, water and sodium retention, and pain and also relax blood vessels. Omega-6s do just the opposite.
- Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good by Dr. Steven R. Gundry
- Available on Amazon.com
Experts say that the overall ratio of omega-6s to omega-3 s in today's Western diet ranges from 20 or 30 to 1 instead of an evolutionary ratio of 1 or 2 to 1. This dietary shift has created an alarming imbalance that researchers believe may contribute to inflammation, blood clot formation, and blood vessel constriction. A balanced ratio in the diet is essential for normal growth and development. Because the typical American diet contains such an overkill of omega-6 and its major component of linoleic acid, supplementation of omega-6 is not usually needed. But omega-3 is a different story.
- Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late by Stephen Sinatra, M.D., and James C., Roberts, M.D.
- Available on Amazon.com
Natural therapies like antioxidants, the omega-3 and omega-6 oils, and the others I've mentioned don't provide instantaneous pain relief, but they do gradually alter the underlying physiology of inflammation and are safer in the long run. Again, this highlights the fundamental divergence between the conventional medical approach and the holistic approach. Since alternative therapies don't ameliorate pain so quickly, you have to tough it out for a while, but the results are ultimately more gratifying.
- Intelligent Medicine: A Guide to Optimizing Health and Preventing Illness for the Baby-Boomer Generation by Ronald L. Hoffman, M.D.
- Available on Amazon.com
Peter Mayser at Justus Liebig University in Giessen, Germany, treated psoriasis with intravenous omega-3 fatty acids and found that two types of psoriasis responded much better to those infusions than they did to omega-6 fat infusions. A nutritious diet and vitamin D tend to "quiet" your immune system so it doesn't overreact to foreign proteins that come in contact with the skin.
- The Vitamin D Cure by James Dowd and Diane Stafford
- Available on Amazon.com
"...it appears that the active therapeutic agent in green-lipped mussel extract is eicosatetraenoic acid (ETA), a member of the omega-3 family of essential fatty acids (EFAs), found primarily in fish. Although this is a relatively new extract, it seems to have more potent biological activity than either eicosopentaenoic acid (EPA) or docosahexaenoic acid (DHA).
- Healing Pets With Nature's Miracle Cures by Henry Pasternak, D.V.M., C.V.A.
- Available on Amazon.com
A diet high in omega-3 fish oil also reduces inflammation in the colon and in animal studies has been shown to inhibit colon cancer. Researchers have shown that adding a dietary regimen of fish oil, to those taking COX-2 inhibitor anti-inflammatory drugs, synergistically reduces colon cancer in animals. [Cancer Research 65: 8022-27, 2005]. A patient is often prescribed an anti-inflammatory drug after having a non-cancerous polyp removed, meaning the drug will pose a greater threat to life than will the polyp.
- You Don't Have to be Afraid of Cancer Anymore by Bill Sardi
- Available on Amazon.com
Below, I share the top quotes from noted authors about omega-3 fatty acids and their relationship to inflammation (and the diseases of inflammation). It's an astonishing tour through the highlights of how omega-3s affect the body's response to inflammation, and you'll learn important information about the role of inflammation in diseases like Alzheimer's, cancer, heart disease, diabetes, eczema, asthma and many others. You'll also see why inflammation can easily aggravate autoimmune disorders like Lupus and type-1 diabetes, and you'll find out which low-cost trace mineral boosts the assimilation of omega-3 fatty acids.
With all the interest in marine omega-3s today, you'll find this article fascinating. Keep in mind that most of the text here was written before green-lipped mussels or krill oil became known as available sources of omega-3 fatty acids, so most authors quoted below recommend cold water fish. Fish are a great source of omega-3s, but the mercury content they may contain makes them potentially more dangerous to your health than the benefits their omega-3 oils provide. So check your sources carefully and only buy from trusted companies that can demonstrate low mercury levels through laboratory analysis.
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Omega-3 fatty acids and inflammation: What the experts say
The ability of omega-3 fatty acids to significantly reduce the risk of sudden cardiac death -- by 45 percent -- was demonstrated in the GISSI Prevention study, in which more than eleven thousand patients participated. A recent review of the use of omega-3 fatty acids in the treatment of hypertension found that omega-3s protect against stroke and reaffirmed that the cardioprotective benefits of omega-3 fatty acids are related to their ability to improve blood pressure, vascular function, lipid metabolism, inflammation, and cardiac function.
- What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease by Steven V. Joyal
- Available on Amazon.com
The omega-3 fatty acid-rich oils have been shown in hundreds of studies to lower cholesterol and triglyceride levels, including many studies in diabetics. The omega-3 fatty acids are being recommended to treat or prevent not only high cholesterol levels, but also high blood pressure, other cardiovascular diseases, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, allergies and inflammation, eczema, psoriasis, and many others.
- Textbook of Natural Medicine 2nd Edition Volume 2 by Michael T. Murray, ND
- Available on Amazon.com
More than two thousand studies on omega-3 fatty acids have been published in medical journals, adding up to a wealth of persuasive data, and many studies have found that supplements and omega-3 rich foods can significantly reduce levels of several inflammation-promoting compounds in people: thromboxane B2, prostaglandin E2, interleukin-1, and C-reactive protein. In a very real sense, fish oils snuff out many of the matches of inflammation.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
Clinical studies have found that increasing the omega-3s in one's diet may reduce the chances of heart attack by a third. What biological mechanism could explain these findings? A couple of theories have emerged. Omega-3s are present in high concentrations in heart tissue where they seem to play a role in regulating heart rhythm and preventing fatal arrhythmias. Omega-3s also dampen the inflammation response, which omega-6s tend to excite.
- In Defense of Food: An Eater's Manifesto by Michael Pollan
- Available on Amazon.com
Since we're eating more grains and foods with omega-6 fatty acids, you likely need more sources of omega-3 in your diet to strike the best nutritional ratio-not only to boost your immunity but for all other health benefits associated with omega-3s. Plus, the right ratio reduces the inflammatory stimulus in the liver, so the appropriate inflammation caused when our immune system defends us against an invader does not age us as much.
- You: Staying Young: The Owner's Manual for Extending Your Warranty by Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
- Available on Amazon.com
The most healthy fatty acids are found in fish oil, flaxseed oil (both have lots of omega-3 fatty acids), and borage oil (which has a type of omega-6 fatty acid, gamma-linolenic acid or GLA, that has many health benefits). These omega-3 and omega-6 fats stimulate the immune system and fight inflammation, a known cause of heart disease and many other chronic diseases. They also support optimal brain function. Fatty fish like salmon, tuna, and mackerel contain the highest concentration of omega-3s.
- Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition by Hyla Cass, M.D.
- Available on Amazon.com
Alpha-linolenic is the precursor omega-3 to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) found in flax and perilla seed oils. DHA and EPA modulate systemic inflammation by increasing the release of anti-inflammatory cytokines and inhibiting the release of proinflammatory cytokines (Venkatraman et al. 1999). DHA extracted from fish oil may be as effective as some prescription medications in reducing inflammation. EPA effectively limits the release of arachidonic acid found largely in meat products and known to increase inflammation (Brock et al. 1999).
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Leukotrienes are the most powerful sources of inflammation yet discovered in the body, and their production can be inhibited by ingestion of omega-3 and GLA fatty acids, recommended as part of the regeneration diets. In clinical trails, a majority of rheumatoid arthritics either stopped or reduced by half their anti-inflammatory medication after using combinations of omega-3 and omega-6 fatty acids.
- Healing with Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford
- Available on Amazon.com
Basically, the omega-3s encourage the body's production of inflammation-suppressing compounds. They help remind the body to turn inflammatory reactions off when they are no longer needed. GLA (gamma-linolenic acid) is technically an omega-6 fatty acid, but it behaves more like an anti-inflammatory omega-3. It enhances the inflammation-suppressing effect of omega-3s.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
Diets rich in omega-3 fats are associated with lower rates of cardiovascular disease. Once we began to refine oils from plants, we switched to a high omega-6 diet, which accounts for the more than 20:1 ratio previously mentioned. As a result of our use of refined vegetable oils, we've changed the way our bodies work. This shift is making our bodies malfunction, causing inflammation, dry skin, and increased oxidation -- some of the side effects of fat deficiency. Today some well-informed doctors have started giving omega-3 fats to heart attack patients to reduce the risk of a second attack.
- Ultraprevention : The 6-Week Plan That Will Make You Healthy for Life by Mark Hyman, M.D.
- Available on Amazon.com
A study reported in the journal Nutrition in 1990 described the significant immune-enhancing effects of omega-3 fatty acids. Subsequent studies have proposed a mechanism for this effect, including suppression of special enzymes (COX-II) known to produce substances (the eicosanoid PGE2) that suppress immunity and promote inflammation. We now know that omega-6 oils profoundly suppress immunity and promote inflammation by stimulating the production of these inflammatory chemicals.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
Fight the triple threat of heart disease with omega-3 fatty acids. They clear clogged arteries, lubricate clumping blood cells, and ease high blood pressure. And that's not all. These polyunsaturated fats also help regulate your heartbeat and combat inflammation. In a recent Danish study, people with low levels of C-reactive protein, an indicator of inflammation, also had high levels of docosahexaenoic acid (DHA), a specific type of omega-3 fatty acid.
- Unleash the Inner Healing Power of Foods by The Editors of FC&A
- Available on Amazon.com
Omega-3 s are helpful for heart health and brain health as well as for inflammation, circulation, memory, thought, and blood sugar control.
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
The omega-3 fatty acids in flax are converted into "good" (series 1 and 3) prostaglandins that may help reduce inflammation, pain, and allergic response in a number of conditions. In a study of patients with eczema (chronic, itchy inflamed skin), researchers fotmd deficient levels of omega-3 EFAs, EPA, and DHA in body tissues, combined with excessive levels of omega-6 EFAs. This study demonstrates the importance of higher omega-3 intake, as well as the need to achieve the correct balance between omega-3 and omega-6.
- The Encyclopedia of Popular Herbs by Robert S. McCaleb, Evelyn Leigh, and Krista Morien
- Available on Amazon.com
When our intake of omega-6 fats greatly exceeds our omega-3 fats, guess what happens? COX-2 enzymes increase. High intakes of omega-6 polyunsaturated fats (coupled with low intakes of omega-3s) equal higher levels of inflammation. If you don't think that's anything to worry about, consider that inflammation was recently the subject of a cover story in Time magazine that called it "The Secret Killer." The subtitle: "The surprising link between inflammation and heart attacks, cancer, Alzheimer's and other diseases."
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
A recent German study highlighted the antiinflammatory benefits of omega-3 fatty acids. These oils quickly reduced inflammation in twenty patients suffering from psoriasis. Omega-3 fatty acids offer yet another benefit to psoriasis sufferers. Ten percent of psoriasis patients also develop a form of arthritis known as psoriatic arthritis. Studies show that 1 to 3 grams daily of omega-3 fish oils can help both conditions.
- Earl Mindell's Secret Remedies by Earl Mindell, R.Ph., Ph.D.
- Available on Amazon.com
THE BENEFITS OF FISH OILS: The omega-3 fish oils, which contain EPA and DHA, have also been shown to reduce risk of heart disease. So too has eating fish. If you've had a heart attack and start eating omega-3-rich fish three times a week, you could halve your risk of a further heart attack. Other trials giving people omega-3 fish oils have found that they do indeed confer protection from heart disease. Exactly how they work is still under investigation. omega-3 fats are antiinflammatory, and artery damage involves inflammation.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
The amount of omega-3 in a pregnant woman's diet helps to determine her child's intelligence, fine-motor skills (such as the ability to manipulate small objects and hand-eye coordination), and also propensity to antisocial behavior.
- The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why by Jonny Bowden, Ph.D., C.N.S.
- Available on Amazon.com
To restore a more normal balance between the omega-6 and omega-3 fatty acids, you must make a concerted effort to emphasize the omega-3 family. You can do this by eating more cold-water fish (such as salmon and herring), as well as leafy green salads (which are high in linolenic acid, the parent omega-3 fat).
- Feed Your Genes Right: Eat to Turn Off Disease-Causing Genes and Slow Down Aging by Jack Challem
- Available on Amazon.com
Omega-3 fatty acids are also very important in producing biochemical substances that reduce inflammation and excessive immune system responses throughout the body. omega-3 fatty acids are the body's most important anti-inflammatory biochemicals.
- Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care by Michael T. Murray
- Available on Amazon.com
The omega-3 family of fatty acids supplies the building blocks of a variety of powerful anti-inflammatory substances. The parent fat of the omega-3s, alpha-linolenic acid, is found in dark green leafy vegetables and flaxseed. More potent omega-3 s, especially EPA (eicosapentaenoic acid), are found in coldwater fish such as salmon and herring.
- The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem
- Available on Amazon.com
High levels of omega-6 are almost always associated with inflammation; omega-3 applies the brakes. Guided by the biochemistry, researchers have found omega-3 fatty acids helpful in the treatment of inflammation-related immune disease across the board. Some areas of focus include... rheumatoid arthritis, an inflammatory joint disease. In a series of studies over the past decade the omega-3 fatty acids have been observed consistently to reduce swelling, irritation, and pain associated with rheumatoid arthritis.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
In numerous studies of animals with lupus-like illness or humans with actual lupus, omega-3 fatty acids have reduced inflammation, kidney problems, and mortality. A New Zealand study of mice found the disease slowed remarkably when omega-3 oils were added to the diet. In a recent U.S. study, patients with active lupus showed significant improvement on supplements of omega-3 oils. In a study in India, investigators found that omega-3 fatty acids could cause an actual remission from lupus.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
A portion of the fat in fish is in the omega-3 form. omega-3 fats are reputed to reduce inflammation and block the formation of blood clots that could lead to heart attacks.
- Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard and Bryanna Clark Grogan
- Available on Amazon.com
The consumption of too much omega-6 fat leads to high levels of arachidonic acid (AA). Higher levels of arachidonic acid can promote inflammation. When we have insufficient omega-3 fat, we do not produce enough DHA, a long-chain omega-3 fat with anti-inflammatory effects. High levels of arachidonic acid and low levels of omega-3 fats can be a contributory cause of heart disease, stroke, autoimmune diseases, skin diseases, depression, and possibly increased cancer incidence.
- Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman
- Available on Amazon.com
Some people eat as much as 25 times more omega-6 than omega-3. But with that 25-to-l ratio, you are just asking for pain. That's because omega-6 promotes inflammation and pain, while omega-3 does just the opposite. "For people suffering from inflammation, the amount of essential fatty acids in the diet may not be as important as the ratio of the two," says Germano. In general, Germano suggests a ratio of between 4-to-l and 10-to-l. But if you are fighting inflammation, he thinks a 2-to-l to 4-to-l ratio may be better.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
There are two types: omega-3 and omega-6. Omega-3 fatty acids are most important, as they bring balance to our hormones, reduce inflammation, regulate our blood sugar, prevent blood clotting, keep our cholesterol and triglycerides in balance, relax our blood vessels, and make our cells healthy and resilient.
- The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow by Phuli Cohan
- Available on Amazon.com
Omega-3 fatty acids from salmon, sardines, mackerel, menhaden, and tuna fight breast cancer by reducing inflammation (blocking eico-sanoid biosynthesis), blocking the growth-enhancing effects of sex hormones, inhibiting metastasis, blocking blood vessel growth in cancer cells, and helping premalignant cells revert to the normal state. omega-3 helps sensitize cancer cells to radiotherapy and chemotherapeutic drugs. One serving of salmon (4 ounces) or three servings of tuna fish each week contains a clinically effective dose of omega-3 fatty acids.
- Permanent Remissions by Robert Hass, M.S.
- Available on Amazon.com
You can thank the omega-3, or linolenic, fatty acids. Omega-3 appears to relieve the symptoms of [rheumatoid arthritis] so well that some people can cut back on NSAIDs. Stick with cold-water, fatty fish, like salmon, mackerel, albacore tuna, and herring, for the biggest boost. Between seafood suppers, try cooking with canola oil and making salad dressings with flaxseed oil. Cut back on omega-6, or linoleic, fatty acids, too. While omega-3 reduces the number of enzymes in your body that promote inflammation, omega-6 encourages your body to make more. This is a tug-of-war you want omega-3 to win.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
There is not much fat in green, leafy vegetables and legumes (beans, peas, and lentils), and the fat that they have is strongly balanced toward anti-inflammatory omega-3 fatty acids, rather than other fats. Omega-3s encourage the production of helpful prostaglandins that inhibit inflammation, rather than those that fan the flames. If your diet is rich in these foods and eliminates meats, dairy products, and added oils, you will get the omega-3s you need. Indeed, women whose diets are balanced in favor of omega-3s rather than other fats tend to have milder menstrual symptoms.
- Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief by Neal Barnard, M.D.
- Available on Amazon.com
The omega-3 fatty acids found in fish and flaxseed oil decrease inflammation, says David Edwards, M.D., a nutritionally oriented physician in Fresno, California. On the other hand, he says, the fatty acids in most polyunsaturated vegetable oils, such as corn and safflower, and in hydrogenated oils, found in margarine and many baked goods, increase inflammation. "A person who gets omega-3 fatty acids in adequate amounts will not get bursitis or tendinitis as readily" he says.
- Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems by Bill Gottlieb
- Available on Amazon.com
There are numerous published reports demonstrating the benefits of supplementation with individual or combination omega-3 EFAs for many of these mental disorders as well as borderline personality disorder, conduct disorder in children, and bipolar disorder. Although it is unclear as to what are the exact mechanisms that explain the benefits of omega-3 EFAs, it is known that they do play an integral role in the functioning of the brain and neurons. Docosahexaenoic acid (DHA) is the predominant omega-3 fatty acid in the brain, and eicosapentaenoic acid (EPA) is involved in reducing inflammation.
- Naturopathic Nutrition: A Guide to Nutrient-rich Food & Nutritional Supplements for Optimum Health by Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
- Available on Amazon.com
There are two families of essential fatty acids, or EFAs: omega-3 and omega-6. High consumption of omega-6 can increase inflammation; in contrast, omega-3 fatty acids have strong anti-inflammatory properties. Omega-3 is most readily available through the consumption of fish and shellfish. Wild salmon, North Atlantic mackerel, sardines, flounder, sole, scallops, shrimp, pollack, red snapper, and tilapia are best because they all have a low mercury content.
- The Autoimmune Epidemic by Donna Jackson Nakazawa
- Available on Amazon.com
In addition, many subjects were diagnosed with an underlying zinc deficiency, a common problem in rheumatoid arthritis that is known to prevent conversion of omega-3 to the good prostaglandins that fight inflammation.
- The Encyclopedia of Popular Herbs by Robert S. McCaleb, Evelyn Leigh, and Krista Morien
- Available on Amazon.com
To reduce inflammation naturally, turn to the omega-3's found in fish and flaxseed oil. "Asthma involves both an acute inflammatory response and a secondary, late-phase inflammatory reaction that can occur up to 24 hours later and lasts for weeks," explains Dr. Firshein. "The late-phase response is now believed to be the cause of chronic asthma and tissue damage, and it can be halted by omega-3 fatty acids." He recommends eating cold-water fish that are rich in omega-3 oils, such as salmon, tuna, and mackerel, three or four times a week.
- Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems by Bill Gottlieb
- Available on Amazon.com
Protein from organically raised, free-range (grass-fed) animals is relatively low in saturated fats and high in healthy omega-3 fats, which help suppress inflammation-promoting genes. Wild game, which is also grass-fed, has levels of omega-3 fats that sometimes rival those of cold-water fish.
Corn-fed beef is often promoted as being healthy and tasty. But when farm animals are raised on corn and other grains, their levels of saturated fat increase while omega-3 concentrations virtually vanish.
- Feed Your Genes Right: Eat to Turn Off Disease-Causing Genes and Slow Down Aging by Jack Challem
- Available on Amazon.com
We have also seen that increasing omega-3 intake can improve blood flow, reduce the risk of heart attack and stroke, improve brain function, reduce inflammation, improve the immune system, and inhibit the formation of cancer.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
A more balanced ratio of omega-6 and omega-3 will help lessen inflammation, which contributes not only to heart disease but also arthritis, headaches, and asthma. Try to cut down on deep-fried foods and other sources of omega-6 while boosting your intake of omega-3. Fish, especially fatty fish, is the best source of this amazing nutrient. In fact, the American Heart Association recommends eating two fatty fish meals a week. You'll get the most omega-3 from mackerel, salmon, tuna, and herring, but all fish have some.
- Unleash the Inner Healing Power of Foods by The Editors of FC&A
- Available on Amazon.com
Fish are the greatest source of omega-3 fatty acids. These fat molecules protect against heart disease and inflammation and may lead the attack against Alzheimer's as well. One of [Alzheimer's] possible causes is beta-amyloid plaque, clumps of protein that build up in the victim's brain. Experts believe beta amyloid might be connected with inflammation of the brain's blood vessels. So it makes sense that anti-inflammatory omega-3 fatty acids could help.
It's a good idea to eat as much fish as you can net.
- Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) by the Editors of FC&A Medical Publishing
- Available on Amazon.com
Omega-3 fatty acids appear to reduce PGE2-induced inflammation, inhibit tumor cell proliferation, and enhance immune system function, as demonstrated in a study in which omega-3 fatty acids slowed or delayed the development of metastases in breast cancer patients. Specifically, women who had high fatty tissue content of alpha-linolenic acid (the main omega-3 EFA) were five times less likely to develop metastases than women with a low content.
- Alternative Medicine the Definitive Guide, Second Edition by Larry Trivieri, Jr.
- Available on Amazon.com
Cells regulate inflammation on their surfaces based on the fatty acids that comprise cell membranes; the higher the omega-3 oils in cell membranes the greater the ability to manage inflammation.
- The Leptin Diet: How Fit Is Your Fat? by Byron J. Richards
- Available on Amazon.com
A low dietary intake of omega-3 fatty acids may contribute to or worsen asthma symptoms, most likely due to increased inflammation. The ratio of omega-3 to omega-6 fatty acids has been shown to be low in asthma sufferers. ...Recent research suggests that omega-3 fatty acid deficiency may also be linked to depression and aggression.
- The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs by Nicola Reavley
- Available on Amazon.com
The omega-3 fats EPA and DHA make prostaglandins, which are essential for proper brain function, which affects vision, learning ability, coordination, and mood. Like series 1 prostaglandins, they reduce the stickiness of the blood, as well as control blood cholesterol and fat levels, improve immune function and metabolism, reduce inflammation, and maintain water balance.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
Cod liver oil, the richest source of omega-3 fats, has also been shown to reduce the pain and inflammation of arthritis. A recent study giving osteoarthritis patients scheduled for knee replacement surgery cod liver oil is a case in point. Half the thirty-one patients were given two daily capsules of 1,000 mg extra-high-strength cod liver oil, rich in omega-3 fats (DHA and EPA), and the other half were given placebo oil capsules containing no omega-3 fats for ten to twelve weeks.
- The New Optimum Nutrition Bible by Patrick Holford
- Available on Amazon.com
Omega-3 fatty acids are lacking in many diets and are vital to the health of cell membranes. They are helpful in preventing the inflammation associated with autoimmune diseases, such as rheumatoid arthritis, and preventing abnormal blood clots that may lead to stroke. Food sources that are rich in omega-3 fatty acids include fish oil, perilla oil, borage oil, and evening primrose oil. Super GLA/DHA softgels provide a balanced formula of omega-3 and omega-6 fatty acids.
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Some people who have taken omega-3 supplements have been able to eliminate traditional drugs altogether. For example, in a 1995 study, arthritis patients who were taking standard anti-inflammatory drugs were given omega-3 supplements. After several months, the anti-inflammatory drugs were replaced with look-alike placebos. A significant number of the patients were able to stay off their prescription drugs without experiencing a flare-up of the disease. Omega-3 fatty acids can also be used as a topical treatment for inflammation.
- The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete by Artemis P. Simopoulos, M.D., and Jo Robinson
- Available on Amazon.com
In yin-yang fashion, the balance of omega-6 to omega-3 fatty acids strongly influences the immune system. They exert this power through their central role in the physiological process of inflammation, essential for healing injured or infected tissue by engulfing and destroying invading organisms before they can overrun our bodies and cause illness or death.
- The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program by Andrew L. Stoll
- Available on Amazon.com
Many published studies suggest that marine fish-oil supplements, which are rich in omega-3 fatty acids, may reduce the inflammation associated with ulcerative colitis. Fish oils may exert their antiinflammatory effects by modulating tissue levels of certain immune factors that promote inflammation. In prospective, randomized, and controlled studies, omega-3 fatty acids have been shown to be therapeutically useful (Hillier et al. 1991; Asian et al. 1992). These studies also show that fish oil reduces the doses needed of toxic steroid drugs (Hawthorne et al. 1992; Grimminger et al.
- Disease Prevention and Treatment by The Life Extension Editorial Staff
- Available on Amazon.com
Fish-oil supplements are particularly rich in an omega-3 fatty acid called eicosapentaenoic acid (EPA), which discourages inflammation, says Priscilla Evans, N.D., a naturopathic doctor at the Community Wholistic Health Center in Chapel Hill, North Carolina. EPA is also available from flaxseed oil. Like throwing a track switch to reroute a train, EPA reroutes the chemicals in your body early in the inflammation process. With the flick of that switch, the chemicals start to fight inflammation.
- Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures by Gale Maleskey
- Available on Amazon.com
One group of unsaturated fats, the omega-3 fatty acids, found in certain nuts and seeds, including walnuts and flaxseed, prevent the development of erratic heart rhythms. Omega-3 fatty acids (which are also found in most fish) may also prevent blood clots, partly by decreasing inflammation, much like aspirin.
- The Okinawa Diet Plan : Get Leaner, Live Longer, and Never Feel Hungry by Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
- Available on Amazon.com
One of the newest pharmaceutical weapons against asthma is a class of drugs called leukotriene inhibitors. They work by halting the actions of compounds produced in the body that cause bronchial constriction and other allergic reactions. In an emergency situation, drugs like these are probably the quickest route to relief, but supplements of omega-3 fatty acids work by a similar anti-inflammatory mechanism. Moreover, they can be nearly as effective for long-term asthma control, says Joseph E. Pizzorno Jr., N.D.
- Nature's Medicines : From Asthma to Weight Gain, from Colds to High Cholesterol -- The Most Powerful All-Natural Cures by Gale Maleskey
- Available on Amazon.com
In addition to their effects on cancer, omega-3 fatty acids may protect against cardiovascular disease by inhibiting platelet aggregation and altering cholesterol levels. They may also lessen the severity of autoimmune diseases by suppressing the immune system and by inhibiting eicosanoid-induced inflammation (Fernandes and Venkatraman, 1992). Three grams daily each of EPA and DHA increased the proportion of omega-3 fatty acids and decreased the proportion of arachidonic acid in platelets from healthy subjects (Sanders and Roshanai, 1983).
- Cancer & Natural Medicine: A Textbook of Basic Science and Clinical Research by John Boik
- Available on Amazon.com
I rarely find a person whose test results indicate normal omega-3 fatty acid components. Most are severely deficient in EPA and DHA, the main components of omega-3 fatty acids. The DHA is primarily responsible for protecting the immune system and inhibiting cancer growth. Many people's tests are also very high in the omega-6 product arachidonic acid, which promotes inflammation and cell degeneration. To benefit from DHA supplementation, it is necessary to decrease omega-6 fatty-acid intake.
- Health and Nutrition Secrets by Russell L. Blaylock, M.D.
- Available on Amazon.com
EFAs and especially the omega-3 fatty acids (such as DHA and EPA) regulate the fluidity or softness of the cell membranes. A deficiency is noticeable as a hardening of the skin, as with dry, scaling, and flaking skin, patchy eczema, acne, and skin sensitive to the sun. Most common is phrynoderma, with rough, hard skin on the buttocks, thighs, and arms. The colder the climate, the more omega-3 fatty acids are needed for membrane fluidity.
- The Natural Way to Heal: 65 Ways to Create Superior Health by Walter Last
- Available on Amazon.com
Deep-water fish, such as salmon, sea bass, tuna, trout, and mackerel, are rich sources of the polyunsaturated fats called omega-3 fatty acids and have anti-inflammatory properties. Eliminate the top food allergens from your diet such as wheat, dairy, corn, and soy, as they increase inflammation in the joints. Vegetables from the nightshade family, including tomatoes, aubergine, potatoes, and peppers, also increase inflammation and should be avoided.
- 1000 Cures for 200 Ailments: Integrated Alternative and Conventional Treatments for the Most Common Illnesses by Marshall Editions
- Available on Amazon.com
Numerous studies show that when people increase their intake of dark meat/cold-water fish, they have fewer heart attacks and strokes and fewer deaths from these causes. The omega-3 fats in these fish have always gotten credit for this improved health outcome, but these same dietary sources are also high in vitamin D.
- The Vitamin D Cure by James Dowd and Diane Stafford
- Available on Amazon.com
There are two EFAs -- linoleic acid (LA), more commonly called omega-6 fatty acids, and alpha-linolenic acid (LNA), or omega-3 fatty acids. EFAs are precursors to prostaglandins, hormonelike substances with powerful and pervasive effects in the body. Prostaglandins are involved in keeping platelets from clumping together, in the relaxing and contracting of blood vessels, and in controlling inflammation, fever, and pain. Omega-3 fatty acids have been demonstrated to suppress tumor growth. They protect against most of the degenerative diseases, including arthritis, diabetes, and heart disease.
- Whole Foods Companion: A Guide For Adventurous Cooks, Curious Shoppers, and lovers of natural foods by Dianne Onstad
- Available on Amazon.com
The omega-6 series predominantly form prostaglandins that increase inflammation and with this the pain experienced in many diseases. The omega-3 series form anti-inflammatory prostaglandins. Thus, omega-6 fatty acids aggravate allergic reactions, including asthma and rheumatoid arthritis, while omega-3 fatty acids reduce these.
- The Natural Way to Heal: 65 Ways to Create Superior Health by Walter Last
- Available on Amazon.com
DHA, another omega-3 fatty acid from fish oil is important for the normal functioning of the nervous, immune, and cardiovascular systems, and helps regulate inflammation during infection. It is used to treat a wide range of diseases including arthritis and psoriasis, and can help reduce blood pressure. ...Omega-6 fatty acids, found in both olive and corn oil, when consumed in excess amounts, can produce inflammation.
- Viral Immunity by J. E. Williams, O.M.D.
- Available on Amazon.com
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two fatty acids in this group that have been found to have potentially remarkable preventive and curative properties. BENEFITS OF omega-3 FATTY ACIDS:
- Can reduce harmful cholesterol and triglycerides, and lower the risk of heart attack or stroke.
- Can help to prevent fatal heart rhythm disturbances.
- Can reduce the "stickiness" of blood platelet cells and the amount of fibrin in the blood, reducing the risk of clot formation.
-Help reduce pain and inflammation of rheumatoid arthritis.
- Dr. Earl Mindell's Unsafe at Any Meal: How to Avoid Hidden Toxins in Your Food by Earl Mindell and Hester Mundis
- Available on Amazon.com
It's now believed that unique fatty acids called omega-3's, concentrated in cold-water fish, help block the overproduction of hormonelike substances called prostaglandins and leukotrienes that in excess become overzealous and issue instructions to cells to begin harmful disease processes such as blood clots, inflammation, and immune reactions. Omega-3's have unique chemical structures that seem to throw a monkey wrench into these disease processes at a cellular level, blocking the dangerous metabolic overreactions that prompt prostaglandins to go on their destructive sprees.
- The Food Pharmacy: Dramatic New Evidence That Food Is Your Best Medicine by Jean Carper
- Available on Amazon.com
Blood clots can cause heart attacks and stroke; the omega-3 fatty acids in fish help to prevent dangerous blood clotting by reducing the tendency of blood platelets to clump. Omega-3 EFAs help to keep blood clots from forming in the arteries and can lower cholesterol levels, reducing the chance of heart problems. They are also known to reduce joint inflammation in people with arthritis, and are good for female disorders and breast disease.
- Prescription for Dietary Wellness: Using Foods to Heal by Phyllis A. Balch, CNC
- Available on Amazon.com
Essential fats: omega-3 and omega-6 essential fatty acids. These essential fats are just that -- essential. They fall into the category of polyunsaturated fats and are very good fats when they are not highly processed or heated. Our bodies cannot make them, so we need to get them from our diet. We get plenty of omega-6 fatty acids in the Western diet; however, almost all of us are deficient in the omega-3 fatty acids. Omega-6 fatty acids produce hormones (prostaglandins) that promote inflammation, cell growth, and blood clotting.
- Death By Prescription: The Shocking Truth Behind an Overmedicated Nation by Ray Strand, M.D.
- Available on Amazon.com
Evidence suggests that one of the eicosanoids, PGE2, promotes the development of various cancers by paralyzing certain key parts of the immune system (specifically, the natural killer cells), stimulating inflammatory processes, and promoting the proliferation of tumor cells. Omega-3 fatty acids appear to reduce PGE2-induced inflammation, inhibit tumor cell proliferation, and enhance immune system function, as demonstrated in a study in which omega-3 fatty acids slowed or delayed the development of metastases in breast cancer patients.
- Alternative Medicine the Definitive Guide, Second Edition by Larry Trivieri, Jr.
- Available on Amazon.com
Fish oils, especially those from fatty fish (herring, salmon, mackerel, tuna and sardines) are good sources of omega-3 fatty acids. These fatty acids interfere with the formation of prostaglandins that can lead to inflammation. A daily serving of fresh fish (or fish oil capsules if you don't like fish) should produce positive results.
- Natural Health Secrets From Around the World by Glenn W. Geelhoed, M.D. and Jean Barilla, M.S.
- Available on Amazon.com
I not only encourage my patients to supplement the omega-3 fatty acids but also to decrease their intake of saturated fat. When you combine these two efforts, the inflammation in the body readily comes back under control and your cholesterol levels improve. Several studies have shown significant clinical improvements in patients with rheumatoid arthritis, lupus, heart disease, multiple sclerosis, and almost any disease that involves inflammation when they consume these important essential fats in supplementation.
- What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You by Ray D. Strand
- Available on Amazon.com
Additional research suggests that when people increase their intake of omega-3 and monounsaturated fats and reduce their consumption of omega-6 fatty acids, inflammation is decreased and there is a better clinical outcome.
- Best Choices From the People's Pharmacy by Joe Graedon, M.S. and Teresa Graedon, Ph.D.
- Available on Amazon.com
Although it is unclear as to what are the exact mechanisms that explain the benefits of omega-3 EFAs, it is known that they do play an integral role in the functioning of the brain and neurons. Docosahexaenoic acid (DHA) is the predominant omega-3 fatty acid in the brain, and eicosapentaenoic acid (EPA) is involved in reducing inflammation. Both DHA and EPA are involved in numerous neuronal functions that include proper neurotransmitter function for dopamine and serotonin, normal membrane fluidity, ion channel and enzyme regulation, and gene expression.
- Naturopathic Nutrition: A Guide to Nutrient-rich Food & Nutritional Supplements for Optimum Health by Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
- Available on Amazon.com
High consumption of omega-6 can increase inflammation; in contrast, omega-3 fatty acids have strong anti-inflammatory properties. omega-3 is most readily available through the consumption of fish and shellfish. Wild salmon, North Atlantic mackerel, sardines, flounder, sole, scallops, shrimp, pollack, red snapper, and tilapia are best because they all have a low mercury content. Avoid farmed salmon, which has a high PCB content, and high-mercury fish such as king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and tuna.
- The Autoimmune Epidemic by Donna Jackson Nakazawa
- Available on Amazon.com
Diets rich in fish that contain the omega-3 fatty acids (fish oils), for example, can reduce inflammation. The omega-3 fatty acids themselves, taken in supplementary form, can also be beneficial in the treatment of both osteoarthritis and rheumatoid arthritis.
- The Doctor's Vitamin and Mineral Encyclopedia by Sheldon Saul Hendler
- Available on Amazon.com
Found in flaxseed oil and fish oils, omega-3 fatty acids can't be made in the body but must come from our food. The omega-3 fatty acids are necessary in the manufacture of our hormones, important for our heart, and necessary for the development of our brain. They also play a role in preventing cancer.
- Gary Null's Power Aging by Gary Null
- Available on Amazon.com
As you now know, "green" oils are higher in the essential omega-3 fats, while "beige" oils contain a preponderance of omega-6 fats. Both fats are essential, meaning that although our bodies can't manufacture them, they're necessary for normal cellular function. In general, omega-3 fats reduce inflammation, blood pressure, water and sodium retention, and pain and also relax blood vessels. Omega-6s do just the opposite.
- Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good by Dr. Steven R. Gundry
- Available on Amazon.com
Experts say that the overall ratio of omega-6s to omega-3 s in today's Western diet ranges from 20 or 30 to 1 instead of an evolutionary ratio of 1 or 2 to 1. This dietary shift has created an alarming imbalance that researchers believe may contribute to inflammation, blood clot formation, and blood vessel constriction. A balanced ratio in the diet is essential for normal growth and development. Because the typical American diet contains such an overkill of omega-6 and its major component of linoleic acid, supplementation of omega-6 is not usually needed. But omega-3 is a different story.
- Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late by Stephen Sinatra, M.D., and James C., Roberts, M.D.
- Available on Amazon.com
Natural therapies like antioxidants, the omega-3 and omega-6 oils, and the others I've mentioned don't provide instantaneous pain relief, but they do gradually alter the underlying physiology of inflammation and are safer in the long run. Again, this highlights the fundamental divergence between the conventional medical approach and the holistic approach. Since alternative therapies don't ameliorate pain so quickly, you have to tough it out for a while, but the results are ultimately more gratifying.
- Intelligent Medicine: A Guide to Optimizing Health and Preventing Illness for the Baby-Boomer Generation by Ronald L. Hoffman, M.D.
- Available on Amazon.com
Peter Mayser at Justus Liebig University in Giessen, Germany, treated psoriasis with intravenous omega-3 fatty acids and found that two types of psoriasis responded much better to those infusions than they did to omega-6 fat infusions. A nutritious diet and vitamin D tend to "quiet" your immune system so it doesn't overreact to foreign proteins that come in contact with the skin.
- The Vitamin D Cure by James Dowd and Diane Stafford
- Available on Amazon.com
"...it appears that the active therapeutic agent in green-lipped mussel extract is eicosatetraenoic acid (ETA), a member of the omega-3 family of essential fatty acids (EFAs), found primarily in fish. Although this is a relatively new extract, it seems to have more potent biological activity than either eicosopentaenoic acid (EPA) or docosahexaenoic acid (DHA).
- Healing Pets With Nature's Miracle Cures by Henry Pasternak, D.V.M., C.V.A.
- Available on Amazon.com
A diet high in omega-3 fish oil also reduces inflammation in the colon and in animal studies has been shown to inhibit colon cancer. Researchers have shown that adding a dietary regimen of fish oil, to those taking COX-2 inhibitor anti-inflammatory drugs, synergistically reduces colon cancer in animals. [Cancer Research 65: 8022-27, 2005]. A patient is often prescribed an anti-inflammatory drug after having a non-cancerous polyp removed, meaning the drug will pose a greater threat to life than will the polyp.
- You Don't Have to be Afraid of Cancer Anymore by Bill Sardi
- Available on Amazon.com
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