Dr. HingHau Tsang's Crusade on Nutrition
Dr. HingHau Tsang's Crusade on Nutrition
Newsletter #89
--- Omega 3 Fatty Acid is essential to our Health
All the panelists at the International Congress in Anti-aging Medicine concur the importance of daily consumption of long chain Omega 3 fatty acids (n-3 Polyunsaturated Fatty Acids (PUFA)). Omega 3 fatty acids has been extensively studied and proved to be greatly beneficial to our health - Heart, Brain, Cancer, Pain, inflammation and therefore very much improving our Quality of Life.
Eskimos have extremely low incidence of cardiovascular disease despite 50% of calories from fat. Fish and fish-eating mammals are the main sources of fat. However, these are the good fats - the long chain Omega 3 fatty acids which the Eskimos consumes 7-10 gram/day. Current American intake of Omega 3 fatty acids is only 0.12 gram/day. In contrast, American consumes too much Omega 6 fatty acids - Soybean oil, safflower oil, corn oil etc. Omega 6 fatty acid is the worst of all fats because it increases production of AA (Arachidonic Acid) and eicosanoids which are bad for our health.
The International Congress in Anti-aging Medicine recommends the following omega 3 fatty acids dosage guideline -
Maintaining good health 2.4 gram/day
Improved CV health 2.4 - 4.8 gram/day
Improved Brain function 4.8 - 9.6 gram/day
Inflammation Reduction 4.8 - 9.6 gram/day
Optimal health 4.8 - 9.6 gram/day
Treating Neurological Disease 9.6 gram +/day
4 oz serving of Atlantic Salmon provides approximately 2.1 gram of Long chain omega 3. However, there are increasing reports of organic contamination (PCBs, dioxins, dieldrin and toxaphene) in addition to mercury in fish including farm raised salmons, researchers involved in these studies recommend limiting consumption of farmed salmon to one-half to one meal total per month. Dr. Andrew Weil also strongly recommends the general public stick to wild Alaskan salmon, sardines or distilled pharmaceutical grade fish oil supplements.
Omega 3 fatty acid is essential to our health - demonstrated by the following studies
Omega 3 and the heart
3 major omega 3 studies in spring 2002 published in New England Journal of Medicine, Circulation and JAMA.
1. Alpert C. et al. NEJM, Vol. 346, No. 15, April 11, 2002. 22,000 male physicians followed 17 years. Fatty acid content of blood of men with sudden death as first manifestation of CV disease vs. matched controls. Results Baseline blood levels of long chain n-3 were inversely related to risk of sudden death. The n-3 fatty acids found in fish are strongly associated with a reduced risk of sudden death. Long chain omega fatty acids are responsible for the inverse association between fish consumption and sudden death. Possible mechanisms -Antiarrhythnic and inhibition of thromboxane production.
2. Early Protection Against Sudden Death by n-3 Polyunsaturated Fatty Acids (PUFA) after myocardial infarction. Marchioli, R et al. Circulation. 2002;105:1897-1903. 11323 Survivors of recent (<3 months) MI. Either n-3 PUFA 1gram/day or Vitamin E 300 mg/day or both or neither. Usual pharmacological Rx + Lifestyle - Mediterranean Diet. N-3 PUFA but not Vitamin E improved survival. Decrease in Triglyceride 5% but not in total cholesterol or HDL or LDL
After 3 months - 41% decrease in mortality. After 4 months - 53% derease in sudden death.
After 6 months - 28% decrese in CHD deaths. After 12 months - 30% decrease in CV mortality
3. Fish and Omega 3 fatty acid intake and risk of Coronary Heart Disease in Women. Hu, F et al. JAMA 2002;287:1815-1821
84,688 female nurses followed 16 years
Highest fish intake 34% less CHD
Highest omega 3 intake 33% less CHD
Highest fish or omega 3 intake - 45% less CHD deaths
Improved post Myocardial Infarction Cardiac function
"The n-3 PUFA reduced ischemic markers-acidosis, K+, lactate and creatine kinase - and increased contractile recovery during reperfusion."
Cardiac membrane fatty acid composition modulates myocardial oxygen consumption and postischemic recovery of contractile function. Circulation 2002 May 14;105(19):
20 lives are expected to be saved per 1,000 pts/year treated with n-3 PUFA.
Compared to:
Lipid trial (5 lives/1,000 pts/yr).
MRC/BHF Heart Protection Study of cholesterol lowering with Simvastatin (3.6 lives / 1,000 pts/yr).
Mechanism of Omega 3 fatty acid
|
Factor |
Function |
Effect of Omega 3 on Factor |
|
Thromboxane A2 |
Vasoconstriction, platelet aggregation |
Decreases formation |
|
Prostacycline |
Vasodilator, prevent platelet aggregation |
Increases formation |
|
Leukotriene B4 |
Promotes inflammation |
Decreases formation |
|
Fibrinogen |
Blood clotting factor |
Decreases formation |
|
Oxygen Free Radical |
Cellular damage, LDLoxidtiion |
Decreases formation |
|
Endothelial Relaxation Factors |
Reduces arterial vasoconstriction |
Increases formation |
N-6/n-3 ratio in US is 20:1 while optimal ratio is 1:1
N-6 (Omega 6 fatty acids when in excess in or diet and our bodies unbalanced by n-3 EPA and DHA may increase coronary atherosclerosis and sudden cardiac arrhythmic deaths. Actions that reduce n-6 PUFAs or increase n-3 PUFAs reduce mortality from CHD
Mediterranean diet uses olive oil (77% monounsaturated oleic oil) in place of n-6 plant seed oils (Corn, sunflower, safflower, cotton seed, soybean)
Omega 3 and Cancer
Highest vs. lowest tertile
DHA (22:6 n-3) Odds ratio 0.31
Ratio Long chain n-3/n-6 Odds ratio 0.33
N-6 positively associated with increase breast ca risk
Consumption of fatty fish, but not other types of fish, may decrease the risk of endothelial cancer by 40%
Terry P. et al. Fatty fish consumption lowers the risk of endometrial cancer: a nationwide case-control study in Sweden. Cancer Epidemiol Biomarkers Prev 2002 Jan;11(1):143-5
Long chain n-3 consistently inhibits the growth of human breast cancer (BC) cells both in culture and in grafts in immunosuppressed mice
EPA and DHA inhibit cyclooxygenase-2 which promotes mammary carcinogenesis
Stoll BA et al. N-3 fatty acids and lipid peroxidation in breast cancer inhibition. Br J Nutr 2002 Mar;87(3):193-8
Omegas 3 increase tumor suppressor gene expression.
Bernad-Gallon D.J. et al. Differentiated effects of n-3 and n-6 polyunsaturated fatty acids on BRCA1 and BRC2 gene expression in breast cell lines. British Journal of Nutrition, April 2002, vol. 87, no.4, pp. 281-289(9)
These data indicated that dietary omega-3 fatty acid prevent colon cancer, at least in part, through inhibition of colonic PKCbetaII signaling and restoration of TGF-beta responsiveness
Murray NR et al. Protein kinase C bettaII and TGFbetaRII in Omega-3 fatty acid-mediated inhibition of colon carcinogenesis. J Cell Bol 2002 Jun 10; 157(6):915-20
Terry P. et al. Fatty fish consumption and risk of prostate cancer. The Lancet Volume 357 Issue 9270 June 2001 Page 1764
Multivariate relative risk analysis: highest fatty fish consumption groups had approx 1/4 rate of death from prostate cancer
Omega 3 and the brain
DHA is essential for the growth and functional development of the brain in infants. DHA is also required for maintenance of normal brain function in adults. The inclusion of plentiful DHA in the diet improves learning ability. DHA is taken up by the brain in preference to other fatty acids. Decreased in DHA in the brain are associated with cognitive decline during aging and with onset of sporadic Alzheimer disease.
DHA Review - Horrocks LA et al. Health benefits of DHA (Docosahexenoic acid) Pharmacol Res 1999 Sep;40(3):211-25
Omega 3 and Dementia
Low Omega 3 in plasma risk factor for all forms of dementia and cognitive impairment.
Conquer JA et al. Fatty acid analysis of blood plasma of patients with Alzheimer's disease, other types of dementia, and cognitive impairment. Lipids 2000 Dec;35(12):1305-12
Omega 3 and Bipolar Disorder
Depletion of omega-3 fatty acid levels in red blood cell membranes of depressive patients
4 month, double-blind, placebo-controlled, Omega 3 fatty acids (9.6 g/d) vs placebo in addition to usual treatment in 30 patients with bipolar disorder. Treatment group improved in every outcome.
Stoll AL et al. Omega 3 fatty acids in bipolar disorder: a preliminary double blind, placebo-controlled trial. Arch Gen Psychiatry 1999 May;56(5):407-12
Omega 3 and Depression
The addition of EPA led to a dramatic and sustained clinical improvement in all the symptoms of depression. Int J Clin Pract 2001 Oct;55(8)
A disturbing percentage of mental and emotional problems are biochemically induced by an inadequate supply of the phytonutrient Vitamin B complex and Omega-3 fats, both of which are nearly non-existent in the typical low-fat diet.
Patients who had been institutionalized for schizophrenia were discharged after 90 days of vitamin B complex and Omega-3 supplementation.
Although both vitamin B and Omega-3 fats are crucial for mental health, the Omega-3 problem in this country has become particularly alarming. Americans consume insufficient quantities of Omega-3. Instead, Americans load up on Omega-6 fats, which are found in vegetable oils. And since processed foods are made with vegetable oil, Americans get tons of Omega-6 oil on a daily basis.
And there's the rub. Omega-6 oil is as bad for your health (both physical and mental) as Omega-3 oil is good. The ratio in your diet should be no more than six parts Omega-6 to one part Omega-3. Unfortunately, in the typical American diet, the ratio is more like 20, 30, or even 100 to 1' And things don't get any better in a low-fat diet.
Omega 3 and ADHD
Significant improvements from baseline on 7 out of 14 scales for active treatment with Omega-3, compared with none for placebo
Omega 3 and MS
There was a significant reduction in the mean annual exacerbation rate and the mean Expanded Disability Status Scale (EDSS) as compared to pre-study values.
Nordvik I et al. Effect of dietary advice and n-3 spplementation in newly diagnosed MS patients. Acta Neurol Scand 2000 Sep;102(3):143-9
Omega 3 and Seizures
5 patients ages 14-26 with profound mental retardation and epilepsy.
5 grams of n-3 PUFA per day for 6 months
Pre treatment 29 grand mal seizures (total) per week per group
Post treatment 3 grand mal seizures (total) per week per group
Schlanger S et al. Diet enriched with Omega-3 fatty acids alleviates convulsion symptoms in epilepsy patients. Epilepsia 2002 JAN;43(1):103-4
Omega 3 and Asthma
Omega 3 - 3 grams/day results in 28% increase in FEV1 (Lung Function)
Omega 3's decrease obesity
Omega 3 and body composition - decrease in fat mass and increase in lean body mass when long chain omega 3 substituted for saturated fat along with diet - lost 0.9 kg vs 0.3 kg.
Omega 3's in surgical patients
Perioperative administration of n-3 fatty acids may have a favourable effect on outcome in patients with severe surgical interventions by lowering the magnitude of inflammatory response and by modulating the immune response and lowering the rates of severe infections.
Weiss G et l. Immunomodulation by perioperative administration of n-3 fatty acids. Br J Nutr 2002 Jan;87 Suppl
Omega 3 and bleeding
No excess of bleeding episodes could be attributed to the use of fish oil, given in addition to either aspirin or warfarin.
10 grams of EPA same bleeding time effect as single 320 mg of ASA.
Omega 3 and Dysmenorrhea
After 2 months of treatment with fish oil (1.8 gram EPA + DHA) there was a marked reduction in the Cox Menstrual Symptom Scale from a baseline value.
Omega 3 and RA (Rheumatoid Arthritis)
Significant improvement with 2.6 grams/ day
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Dr. Tsang wishes to share his knowledge & Opinion with the public regarding the importance of " Nutritional Supplements ". This is for your information only. Drugs have powerful effects on the body, so please don't abruptly stop taking any prescription medication. Always consult your physician or health care provider before you use any nutritional supplement or switch from drugs to natural health products.