Arthritis Newsletter-Natural Arthritis Solutions

It’s been a while since the last newsletter. I hope to increase the frequency of future editions.

Omega-3 & Omega -6 Fatty Acids

Scientists classify essential fatty acids into two types, omega-3 fatty acids and omega-6 fatty acids, depending on their chemical composition. Technically, the omega-3 fatty acids are ALA (alpha-linolenic acid), SDA (stearidonic acid), and two others called EPA (eicosapentaenoic acid) and DHA (docosapentaenoic acid). ALA acid is found mainly in flaxseed oil, canola oil, soybeans, walnuts, hemp seeds, and dark green leafy vegetables. SDA acid is found in rarer types of seeds and nuts, including black currant seeds. EPA and DHA are present in cold-water fish, including salmon, trout, sardines, mackerel, and cod. Cod liver oil is a popular nutritional supplement for omega-3 EFAs.

Omega-6 fatty acids are more common in the American diet than the omega-3 EFAs. These include linoleic acid, which is found in safflower, olive, almond, sunflower, hemp, soybean, walnut, pumpkin, sesame, and flaxseed oils. Gamma-linolenic acid (GLA) is found in some seeds and evening primrose oil. Arachidonic acid (AA) is present in meat and animal products.

The Omega- 3 to Omega-6 ratio should be in the range of 1:1 to 1:4 for optimal health. The standard American diet of processed foods and refined grains often balloons this ratio to as high as 1:25 in many individuals. This is because our diets are typically too high in Omega-6 fatty acids which come primarily from vegetable oils and too low in Omega-3 fatty acids which come from fish, meat, and many nuts and seeds.

Many nutritionists are concerned that our consumption of the omega-3 and omega-6 fats — is way out of balance these days and that our health may be paying the price.

Neither one is "bad" — in fact, both linoleic acid (an omega-6 fat) and alpha-linolenic acid (an omega-3 fat) are termed essential — you need to eat them because your body can't manufacture them. Though needed only in small amounts, they serve important functions as components of cell membranes, and they support healthful brain function, vision and growth.

But balance is important. When omega-6 fatty acids are metabolized, substances called eicosanoids are produced — chemical messengers that promote inflammation and can affect virtually every system in the body. In acute injury or illness, pro-inflammatory eicosanoids are a necessary signal to the body to start the healing process.

Omega-3 fats result in the production of eicosanoids too, but these tend to have opposing, anti-inflammatory effects.

Trouble comes when an abundance of omega-6 compared with omega-3 is available from the diet, leading to the production of too many pro-inflammatory eicosanoids — and a state of chronic, low-grade inflammation. Left unchecked, damage can occur to DNA, organs and tissues, contributing to common ailments such as heart disease and cancer.

And that is exactly what has been happening with our modern-day diet. It has been estimated that during our long evolutionary history, the plant-rich diet of ancient humans provided a healthful 1 to 1 ratio of

these two fatty acids. But our food supply has changed so much in the last 150 years or so that it's estimated we now eat 14 to 16 times as many omega-6 as omega-3 fats, throwing the ideal balance of 1 to 1 well out of whack.

Nowadays, our main food sources of omega-3 fats are fish, with smaller amounts coming from walnuts, fruits, vegetables and flaxseed. We eat too few of these and too many fried foods, chips, dressings, spreads and sweets made primarily with omega-6-rich corn oil.

Humans are not the only ones consuming too many of these pro-inflammatory fatty acids. Cattle are natural herbivores that prefer grazing on omega-3 rich grasses. But they are fattened for the table on corn — a food they wouldn't normally eat — which ups the omega-6 fatty acids in the steak on your plate. (Grass-fed beef has an omega-6-omega-3 ratio of about 2 to 1 versus at least 4 to 1 for corn-fed beef.)

Although wild fish eat algae and other fish — both excellent sources of omega-3 fatty acids — most farmed salmon are fed salmon-chow rich in omega-6. So although farmed salmon is fattier than its ocean-caught counterpart, it carries a lot more omega-6 in its spare tire.

Chickens eating a natural diet of greens and insects produce eggs with more omega-3 fats than commercially raised birds fed corn and soy.

In spite of these modern-day challenges, you can adjust your omega-6-omega-3 ratio. To up your intake of omega-3 fats, try to eat at least three fish meals a week. Canned salmon, for example, is ocean-caught and is an inexpensive and convenient way to eat healthful omega-3 fats. If you don't like fish or can't eat it often enough, ask your healthcare provider if you should consider a fish oil supplement. If you eat red meat, try lean cuts of grass-fed beef.

Fill your plate with fresh fruits and vegetables, which provide a naturally healthful balance of fatty acids. Toss nuts into a salad for flavor, or dress it lightly with lemon and walnut oil. Eat berries, kiwi and pomegranate to get the beneficial balance of fats in their edible seeds.

The food industry has jumped on the omega-3 bandwagon, pumping a host of omega-3-fortified food products into the marketplace. Though this could, theoretically, help tip the balance of fats a bit more favorably, consider what else you are consuming along with the healthful fat. That omega-3-laced ice cream or margarine still has calories and lacks a host of nutrients that are contained in foods naturally rich in omega-3.

Most importantly, aim to reduce your overall fat intake from fried foods, sauces, dressings and baked goods which are usually rich in omega-6 fats. In doing so, you'll save calories — which you can spend more wisely on more healthful fare and improve the overall quality of your diet.

Cutting down on your omega-6 fatty acids will help you make the omega -3s from fish or supplements work better for you.

ARTHRITIS

In a study in Denmark , people who ate 4 ounces of fish every day experienced significant decreases in morning stiffness, swollen joints, and general pain after 6 months. Another study at the University of Washington showed people who ate two or more servings of baked or broiled fish every week were 40% less likely to develop Arthritis than those who ate less fish.

OTHER BENEFITS

Increasing omega-3 fatty acid levels, and decreasing levels of omega-6, could reduce the risk of prostate cancer, if results from an animal study also apply to humans. “We may be able to use EPA and DHA supplements while also reducing omega-6 fatty acids in the diet as a cancer prevention tool or possibly to reduce progression in men with prostate cancer,” said lead researcher Professor William Aronson from the David Geffen School of Medicine at UCLA.

Researchers at Brigham and Women’s Hospital in Boston looked for a link between dry eye syndrome and diet among more than 32,000 women between the ages of 45 to 84. They found those who consumed more omega-3s were 17% less likely to have dry eye syndrome. Women who ate seafood 2 to 4 times a week had a 42% lower risk than rhose who ate seafood less than twice a week. If their diet consisted of higher levels of omega-6s and lower levels of omega-3s, they were 2 ½ times more likely to suffer from dry eyes.

Essential Fatty Acid supplementation is recommended for more than 60 health conditions. EFAs are used therapeutically to treat and prevent cardiovascular problems, including heart disease, high cholesterol, strokes, and high blood pressure. EFAs also have anti-inflammatory effects in the body, and are used in the nutritional treatment of arthritis, asthma, allergies, and skin conditions (e.g., eczema). EFAs are used as support for immune system disorders including AIDS, multiple sclerosis, lupus, and cancer.

Other conditions that may improve with EFA supplementation include acne and other skin problems, diabetes, depression, menopausal problems, nervous conditions, obesity, memory and learning disabilities, eye problems, and digestive disorders. EFAs are recommended for weight loss programs, as they may assist fat metabolism in the body. EFA supplementation is a recommended preventative practice, as well.

OMEGA-3 SOURCES

Fish is obviously the best source but mercury, PCBs, heavy metals, and other pollutants are a concern.

Fish Oils can be “purified” to remove contaminants, but they are unstable and can cause “fishy kickback” (reflux) after ingestion.

Some foods are now fortified with omega-3s but it would take 10 one-cup servings a week of Barilla Plus Spaghetti or four cups of Silk Enhanced soy milk to supply the 2,000 mg a week recommended by the American Heart Association. Omega-3 fortified eggs provide only about 100 to 150 mg per egg. Fortified spreads can deliver omega-3s but at a cost. The price to pay is excessive fat consumption and extra calories.

It is also important to know the source of the omega-3s in fortified foods. Short chain plant sources are not as beneficial as the longer chain fish sources.

The omega-3 content in Neptune Krill Oil is 15 times the amount of omega-6s. Neptune Krill Oil is exceptionally stable and has no reflux properties. It contains an enormous amount of antioxidant properties and the EFAs are combined with phospholipids instead of triglycerides, allowing it to cross the blood brain barrier. Learn more at www.krillbill.com.

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