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Whats the Dish on Fish Oil?

With tons of supplements on the market, it can be difficult to determine what you need, the brand, the dose, and how long you should be taking it for. When we usually think of fish oil, the sensory effects like taste and burp back are huge considerations when choosing a fish oil brand.  With all this in mind, why is fish oil so heavily recommended? Whats the Dish on Fish oil?

Fish oil has been a health recommendation for many years. It is often recommended in conditions ranging from skin health such as eczema, psoriasis, and dry skin to brain health, cognitive improvement/development, ADHD and depression as a therapeutic intervention. Our body has anywhere from 30-60 trillion cells, and each cell has a membrane that is composed of fat and protein. The fat composition in our diet has a tremendous influence on the fat in our cell membranes, which in turn has an influence on our skin, eyes, brain, joints and so much more.

In today’s culture, omega 6 fatty acids are in everything we consume. Packaged foods and conventional cooking predominantly utilize grape seed, palm, soy and vegetable oils which are sources of omega 6 fatty acids. The Standard American diet (SAD) is high in animal foods such as beef, eggs, pork and chicken, and low in cold water fish, nuts and seeds. This leaves many people deficient in omega 3 for a variety of reasons. Omega 3 fatty acids are an essential fatty acid, which means that our body is unable to produce it. A diet that is high in omega 6 fatty acids, such as the SAD, means that we are consuming 20X more omega 6 than omega 3. 

Just as with everything in our body, the ratio of fatty acids, proteins, neurotransmitters, and hormones need to be balanced for us to be feeling good and in homeostasis. 

So this does not mean that Omega 6 fatty acids are bad, but it means that our high consumption is changing the ratio of essential fatty acids in our body which can show up as inflammation. This inflammation is not referring to pain inflammation, but inflammation on a cellular level. When we consume nutrients and foods, they need to be processed, assimilated into membranes and, converted to other end products. This requires enzymes, but also messengers called prostaglandins. These messengers on the most basic level, tell our body whether we should induce inflammation or reduce inflammation. Thus, this can show up as dry skin, eczema, dry eyes, stiff and painful joints, trouble focusing, poor cognitive function (memory) and depression. What do all these conditions have in common? They are all inflammatory!

If you were to try and consume enough dietary omega 3 for a therapeutic effect this would mean eating 5 servings of salmon or 27 servings of tuna a week (per 3oz serving.)

If you choose plant sources of omega 3 fatty acids the EPA and DHA omega 3 fatty acids need to be formed in the body from alpha-linolenic acid (ALA). Depending on your diet, and if omega 3’s need to be increased to therapeutic levels, it can be difficult to achieve this from diet alone. This is because the delta-6-desaturase enzyme that converts ALA to SDA which goes on to eventually form the omega 3 fatty acid EPA, is inefficient and is also used in the omega 6 pathway. Thus, a diet high in omega 6 fatty acids, makes it difficult to achieve high omega 3 levels in the body from plant sources that require the conversion of ALA to EPA. 

Remember, your body cannot make omega 3 fatty acids. There are two main forms of omega 3, EPA(eicosapentaenoic acid) and DHA (docosahexanoic acid.) 

They are both omega 3 fatty acids, but they serve different roles in the body. For example the most abundant fatty acid in the brain is DHA, which is why consumption for kids and teens is so important for brain development. EPA alternatively, is typically used for reducing inflammation and may also be used in brain health for inflammatory conditions such as memory and depression. Regular consumption is key, because omega 3’s are not drugs, they are essential nutrients. It takes time for them to assimilate into your body and change the profile of your cells. Understanding how diet may influence your omega 3 fatty acid profile, the type of fatty acid that is best for you and the dose are all conversations you can have with your Naturopathic Doctor. Just as you would consume Vitamin C to prevent scurvy, remember, Omega 3’s are also essential!

Written By: Dr. Mashael Mawji, ND
BSc. FNH (Hon)

9 Ways to Reduce Stress

By Francesca Tomas, Registered Professional Counsellor

Sometimes a little stress can be helpful. However, many of us frequently experience stress overload. Remember, stress puts your health at risk. Stress is linked to the leading causes of death including heart disease, cancer, and lung disease. Stress causes headaches, muscle tension, depression, and anxiety. Stress also takes a big bite out of your productivity, creativity, and motivation. So, what can you do? 

You can't just walk away from your job or responsibilities. But you can put into action a personal stress reduction plan, and I am here to help you do just that.  

Here's my short list of 9 easy ways to reduce stress.

Healthy Diet

Stick to a healthy diet. Eat more leafy greens, fruits, and vegetables. Eliminate or cut back on refined carbohydrates, like sugary cereals, chips, and desserts. Read labels on cans and packages. Avoid saturated fats and trans fats. If you have emotional eating issues, get these under control to feel the rewards of a balanced diet. 

Exercise

Exercise 20 minutes daily to brighten your mood and relieve your stress. For optimal health benefits, try to raise your heart rate while you exercise. Do something you enjoy like brisk walking, playing tennis, or swimming. An indoor treadmill, elliptical, or stationary bike can be handy in cold weather.

Sleep

Yes, sleep. The sweet spot is 7.5 to 8 hours per night. Sleep lets your body rest and repair, and helps reboot you for the next day. Not enough sleep can make you irritable and slow your thinking.

Take Care of Your Emotions

Be present in the moment. Check your body several times a day. How do you feel? Is your neck tight? Are your shoulders tense?

If you feel tense, take a break or a short walk. Breathe deeply and exhale slowly to help release the tension. Be concious of your feelings and work with someone to better understand how they are affecting your life in the big picture.

Write a Daily To-Do List

Trying to remember everything you need to do each day increases your stress. Writing a list simplifies the process and helps you prioritize your tasks. This avoids stress. 

Laugh 

Laughter releases feel-good hormones that help you release stress. Watch a comedy, read funny books or get together and share funny stories with a friend or family member. 

Pay Attention to Your Self-Talk.  

What are you saying to yourself? Is your self-talk negative? 

If it is, you will feel worse if you listen. It will also ramp up your stress. Practice stopping the negative self-talk when it begins and finding positive things to say to yourself instead.

Keep a Journal. 

Before you go to bed at night, write down anything that comes to your mind.

How was your day? Debriefing at night helps you get a better night's sleep. It's therapeutic to clear your mind of stressors and put in on paper. Once out of your head, negative thoughts no longer have a place to expand. 

Write Five Things You are Grateful For

This could be a daily gratitude journal or a once a week practice. Writing gratitude statements has been closely linked to increased happiness and contentment. Statements can range from someone holding the door open for you to someone taking the time to listen to your story. 

Implement these 9 strategies for reducing your stress, and be sure to be honest with yourself. If you are consistently overwhelmed by life, perhaps you need to work with someone to target the root of your troubles. It is always good to get in touch with your feelings and thoughts, which itself can reduce a lot of stress.

This has been one entry in our detox series. See our 7 pillars of detox, of which "rest" and living stress-free is one pillar. You might also like to read: eliminate, and sweat.

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The Benefits of Colon Hydrotherapy

Susan Kinross, one of our Certified Colon Hydrotherapists, would love to talk with you about how amazing Colon Hydrotherapy is. And it is an integral part of your detox process. Have you been following along as we talk through the 7 pillars of a healthy detox? We've talked about the importance of being prepared, and the foods you need to eliminate to be successful in this process.

Now Susan is here to share with us the benefits of Colon Hydrotherapy. We'll include a link to more information on our site, and of course to book - because you'll feel inspired!

Hello Detoxers and Cleansers!

In my experience for myself and in working with others, colon hydrotherapy is a fantastic aid to cleansing - before, during or after a cleansing diet.  It’s a gentle yet powerful detoxification treatment.  So as your body is going through a time of detox with your cleansing diet – your organs and cells are letting go of toxins through the various channels of elimination from the body.  The colon is a major channel of elimination.  Although ideally the colon would always move all of its toxic waste out of the body, the reality is that it is very common for fecal material and toxins to become stuck and congested, accumulating in the pockets of the colon.

Having a colonic (short term for colon hydrotherapy session), or a series of them, during your cleansing diet helps to ensure that those toxins that you are eliminating from your organs and cells are getting out of your body!

Of course you can only know the benefits if you try it for yourself!  Once you try a colonic and experience the results, you will know what a gift this is to you.

 

Susan Kinross

Certified Colon Hydrotherapist

 

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