Constantly hungry? Control hunger with omega 3 fatty acids !

Our body gets used to a level of energy through our nutrition and hunger pangs try to force energy intake back to its original level. However Omega-3 fatty acid contained food items such as fish and flaxseed, walnuts and chia seeds have the ability to control hunger pangs.

A Wellness Expert, list down ways how Omega 3 can control hunger pangs.

* Omega-3 fatty acids consist of three fats- Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). While EPA and DHA are found in fish oils, ALA is found in some vegetable oils, flaxseed and walnuts. All these play an important role in the cognitive function, normal growth, and development of a human body.

* The appetite-suppressing chemical PUFA found in Omega-3 fatty acids have the ability to restrain hunger. It also helps increase leptin levels, which is of relevance for weight maintenance. These fatty acids suppress food intake, thus inducing weight loss.

* Including Omega-3 fatty foods in your daily diet also increases serotonin levels. Serotonin is a powerful brain chemical which brings down your food cravings and makes your stomach feel full without eating too much. Therefore, eating a handful of walnuts could be the key to losing weight as they can make you feel fuller for longer.

* Diets rich in omega-3 fatty acids may also improve insulin sensitivity in people with diabetes. It also aids in burning stored fat for energy, thus helping you shed those extra pounds.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Childhood asthmas risk can be cut by Omega-3 supplements

The would-be-mothers taking certain omega-3 fatty acid supplements during their third trimester of pregnancy can reduce the risk of childhood chronic wheezing problems or asthma by age five, finds a new study.

The research, published in the New England Journal of Medicine found that women who were prescribed 2.4 grams of long-chain omega-3 supplements during the third trimester of pregnancy reduced their children's risk of asthma by 31 percent.

Long-chain omega-3 fatty acids, which include Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are found in cold water fish and key to regulating human immune response.

"We've long suspected there was a link between the anti-inflammatory properties of long-chain omega-3 fats, the low intakes of omega-3 in Western diets and the rising rates of childhood asthma," said Hans Bisgaard of COPSAC at the Copenhagen University Hospital in Denmark.

"This study proves that they are definitively and significantly related," he added. The study used rapid analytical techniques developed and performed at the University of Waterloo in Canada to measure levels of EPA and DHA in pregnant women's blood.
"Measuring the levels of omega-3 fatty acids in blood provides an accurate and precise assessment of nutrient status," said lead researcher Ken Stark.

"Our labs are uniquely equipped to measure fatty acids quickly, extremely precisely and in a cost-efficient manner," he added.
The researchers analysed blood samples of 695 Danish women at 24 weeks' gestation and one week after delivery. They then monitored the health status of each participating child for five years, which is the age asthma symptoms can be clinically established.

The findings revealed that women with low blood levels of EPA and DHA at the beginning of the study benefited the most from the supplements.

For these women, it reduced their children's relative risk of developing asthma by 54 percent. "Identifying these women and providing them with supplements should be considered a front-line defense to reduce and prevent childhood asthma," Stark stated.

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Omega 3 fatty acids

Why They're a Good Fat

Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.

Know the 3 Types of Omega-3s

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

How Omega-3s Fight Disease

Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Heart Disease

The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you've had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3.

Helping Your Heart's Rhythm

Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).

Cutting Triglycerides

Omega-3s DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.

Lowering High Blood Pressure

Omega-3s can help lower blood pressure, a bit. One plan is to replace red meat with fish during some meals. Avoid salty fish, such as smoked salmon. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended.

Prevent Stroke?

Omega-3 foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely; so check with your doctor.

Useful for Rheumatoid Arthritis

Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

May Help With ADHD

Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. Omega-3s may provide some added benefits to traditional treatment, but they don't replace other treatment.

Research on Dementia

The jury is still out, but there's some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer's disease. More research is needed to confirm the link.

Omega-3 Supplements

If you don’t like fish, you can get omega-3 from supplements. One gram per day is recommended for people with heart disease, but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want

Vegetarian Sources of Omega-3s

If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, soy products and spinach -- or products fortified with omega-3s.

Avoid the Omega-3 Hype

Many food products now boast that they have added omega-3 to support various aspects of your health. But be aware that the amount of omega-3 they contain may be minimal. They may contain the ALA form of omega-3, which hasn't yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3, taking fish oil supplements may be more reliable.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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'Right' fat can keep your heart healthy

A new study claims that though excess of fat is not good for your heart, the right type of fat will help keeping it healthy.

Unsaturated dietary fatty acids, such as eicosapentaenoic acid (EPA), are known to protect against cardiovascular diseases. However, the mechanism and the specific fat metabolites responsible for this protection were unknown.

Now, a group of Japanese scientists have shown that mice engineered to produce their own EPA were protected against heart disease and had improved cardiac function, which required a particular EPA metabolite called 18-hydroxyeicosapentaenoic acid (18-HEPE).

18-HEPE was produced by immune cells called macrophages, which dampened inflammation and fibrosis in the heart. Treatment with 18-HEPE confirmed its heart-protective effects.

A diet enriched in 18-HEPE might thus help prevent heart failure in patients with cardiovascular diseases.

The study is published in The Journal of Experimental Medicine.

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