Omega-3 Fatty acid
Obesity, inflammation and nutritional facts.
I want to give you some nutritional information that will be helpful, when obesity and inflammation takes place in our body.
Everybody knows that Omega -3 Fatty acid very famous, it can decrease you bad cholesterol, total cholesterol, thin your blood, normalize your elevated blood pressure, it has prominent anti-inflammatory property, it is good for you.
What is going on when we add Omega-3 Fatty acid to our diet? It “sensitize”cell membrane to insulin.
Insulin receptors located on membrane of every cell, some cell have less, some greater number of insulin receptors, such as liver or fat tissue cells. Omega-3 keeps fragile membrane flexible and insulin receptors become more sensitive to insulin, it prevents such condition as elevated insulin levels and low levels of blood sugar, it prevent development of type II Diabetes. Also, Omega -3 important for energy production in the mitochondria, as a result of this thermogenesis increased.
Omega -3 also responsible for phenomenon called “partitioning”, it direct our body to store fat as a glycogen in the liver or muscles rather fat tissue, that hard to lose and get fuel.. Body can use glycogen for fast release as needed. Also, Omega -3 can decrease level of cortisol, this is very important, because when we live under the stress, it really does not matter -physical or emotional, our adrenal gland produce a lot of stress hormones, such as epinephrine and norepinephrine, also cortisol. Cortisol involved with fat, carbohydrate and protein metabolism, has anti-inflammatory property and needed in time of stress for fight or flight response. With age, production of youth hormones declines, cortisol increases and if produced too much as in long standing stress situations, become pro-inflammatory.
Cortisol stimulates fat and carbohydrate metabolism, stimulates insulin release, we are hungry when we are under the stress, as a result we overate. Excess of cortisol stimulate deposition of fat as a visceral fat in abdomen area, this central obesity sets stage for multiple conditions, such as heart disease, diabetes, strokes. Visceral fat metabolized by the liver goes to the blood stream as “ bad “ cholesterol- LDL which forms plaque- accumulation of calcium, inflammatory cells , some proteins- contributing factor in cardiovascular disease development.
The good thing is that Omega-3 can decrease high cortisol levels and stop this vicious cycle.
Unfortunately, we use a lot a Omega-6 fatty acids in our diet which found in the oils such as corn, sunflower, sufflower, grains, seeds, but Omegas -6 have mostly pro-inflammatory effect , the ratio of omega-3 to Omega-6 not in favor of Omega-3, this may be responsible for growing prevalence cardio-vascular conditions, ADD, ADHD, cancer, asthma, Depression, metabolic syndrome, obesity and premature aging.
As soon you start to take Omega -3 in your diet as a food sources and supplement, it start to manifest its anti-inflammatory effect. It does take time, it will not happen overnight, that is why I recommend to start as soon as possible. The reason that low -calorie diets failed that it was abandoned in Omega-3s, they are essential for healthy, balanced metabolism.
Good sources of Omega-3s are: wild salmon, herring, mackerel, sardines, flax seeds, walnuts and DARK Chocolate. If you eat food rich in Omega-3s 3 times per week, you are in good position, but it is not enough, we have to take good quality supplementation in order to meet real nutritional needs of our body. I recommend to my patients Omega-3 made by Standard Process, this is company making only whole food supplements , using whole foods-fruits, vegetables and some animal products, they do not use any chemicals, hormones, their supplements are not synthetic isolates, like supplements made by many companies, they have beaty of nature 's synergy when one component increases effect of another.
Before you start taking Omega-3 Fatty acid talk to your doctor, it helps to protect against sudden cardiac death and abnormal rhythm, but it can be contradicted in patients with cardiac arrhythmia who has implanted defibrillator.
For weight loss diet, take one capsule -1,000mg tree times per day with the meal. Beside Omega-3 , several other supplements should be taken in order to lose weight and fight inflammation, we will talk about it in the next article.