Fish Oil + Exercise = Fat Loss

A brand new study from our mates in Australia tested the effects of fish oil and exercise on body fat composition.

Overweight to obese adults at heightened risk of coronary disease participated in a 12-week intervention trial that examined the effect of omega-3 fish oil taken daily in combination with moderate aerobic exercise three times a week. These people were compared with three groups taking fish oil, sunflower oil or a combination of sunflower oil and exercise.

As well as being overweight, participants were diagnosed as having metabolic syndrome, a cluster of symptoms associated with obesity that include hypertension, high blood triglycerides and insulin resistance or heightened insulin levels, a precursor to diabetes.

Sounds like quite a sickly bunch they’re testing on — Surely no significant no significant progress can be made with them in only three short months, right?

Using Dual Energy X-ray Absorptiometry (DEXA), which gives an image of the body and shows the different densities of tissue, researchers were able to distinguish between fat, muscle and bone. The results showed that the total proportion of fat in the body, particularly in the abdominal region, was reduced significantly in the FOX (fish oil & exercise) group, but not by fish oil or exercise alone.

Wow. This is the first recent study I’ve found that actually demonstrates that fish oil does indeed produce fat loss. What’s more?

While blood pressure tended to decrease with fish oil alone, the tendency was once again greatest in the FOX group. FOX also had a beneficial effect on heart rate variability, triglyceride levels and artery function.

Amazing results in only 3 months! Dr. Howe also states that “omega-3 protects blood vessel walls by increasing their elasticity and improving endothelial dilation, enabling increased delivery of nutrients to exercising muscles.” This makes me wonder what the effect of fish oil is on building muscle mass when combined with strength training.

If you’re trying to lose weight, don’t just exercise, take fish oil too!

Source: http://www.fishoilblog.com/benefits/fish-oil-exercise-fat-loss.php

Can Fish Oil Help Depression?

In a recent study from the American Journal of Nutrition, taking 1500 mg of fish oil (specifically, 500 mg of EPA three times/day) slightly helped peri-menopausal women with their depression. Now, it didn’t rock anyone’s world, but fish oil is so helpful for so many concerns that women may find improvement with distressed feelings while taking it for overall health balance. When taking a fish oil, make sure that it doesn’t have a lot of filler oil, such as soybean oil. You want a reputable brand that tests its fish oil for toxins, mercury, pesticides and herbicides. If you bite into the capsule and it tastes/smells overwhelmingly fishy, you have a problem bottle. Yes, it is fish oil, but the reputable companies have their oil so screened and cleaned that it’s not repugnant. Don’t leave your fish oil in the heat. Because it’s oil, heat can cause the oil to become rancid, making it taste and smell bad. Also, don’t buy your fish oil from a discount store or overstock store. Yes, it’s cheaper, but you may be swallowing rancid, dirty oil. Who knows how long that bottle has been sitting on shelves? When reading the label, make sure you’re swallowing 300 mg to 500 mg of EPA per capsule. Don’t buy 1000 mg capsules of ‘fish oil’ with only 120 mg of the good stuff inside. What makes up the other 860 mg? Lastly, eat the fish that make up fish oil! Go for wild-caught salmon or anchovies on a regular basis.

Fish Oil

THE SIDE EFFECTS

Omega-3 and Omega-6 fish oils have been promoted not only for dyslexia and ADHD but also heart disease,high blood pressure, rheumatoid arthritis, asthma, bipolar disorder and cancer. In some cases there is good evidence to support fish oils as a treatment and in others the evidence is unclear. But what are the health risks of taking fish oils? Lots of producers of fish-oil capsules promote large dosages of supplements so are there any side effects from fish oils?

The US National Institute of Health classifies low intake of omega-3 fatty acids from fish as “Generally Regarded as Safe”. However they do highlight certain fish oil side effects that may trouble some people. The omega-3 in the fish oil may increase the risk of bleeding when taken in large doses. The bleeding can take the form of strokes, nosebleeds and blood in the urine. As the fish oils seem to decrease platelet aggregation, bleeding times may be longer.

A major worry with fish oils and the fish they are created from is poisoning from heavy metal and other pollutants. Mercury, dioxins and polychlorinated biphenyls (PCBs) are found in some species of fish. However, mostly this fish oil side effect is associated with eating fish directly as the oil, even in contaminated fish, carries little of the pollutants.
Stomach upset are a common side effect of fish oil supplements. Diarrhea may also occur, with potentially severe diarrhea at very high doses. There are also reports of increased burping, acid reflux/heartburn/indigestion, abdominal bloating, and abdominal pain. Fishy aftertaste is a common effect. Gastrointestinal side effects can be minimized if fish oils are taken with meals and if doses are started low and gradually increased.

People with low blood pressure or those taking blood-pressure reducing medicines should take care. One of the reported side effects of fish oil is a reduction of blood pressure. The impact on blood pressure appears to be dose dependent.

Vitamin E plays a part in metabolizing omega acids so large doses of fish oil place high demands on the body’s vitamin E supply. To avoid this fish oil side effect, vitamin E is added to many commercial fish oil products. As a result, regular use of vitamin E-enriched products may lead to elevated levels of this fat-soluble vitamin. Fish liver oil contains the fat-soluble vitamins A and D, and therefore fish liver oil products (such as cod liver oil) may increase the risk of vitamin A or D toxicity.

One side effect of fish oils and their fatty acids is an increase low-density lipoprotein levels (”bad cholesterol”) by 5-10%. This is dependent on the dose used. The oils have also been noted to have an effect on blood glucose levels in people with Type 2 / Adult Onset Diabetes but this is short-term and no long-term effects have been reported.

Overall omega-3 and 6 rich fish oils have few side effects and can be considered safe the vast majority of the population.

Source: Omega-3 fatty acids, fish oil, alpha-linolenic acid from the NIH.
See also: The Omega-3 Diet, ALA to DHA: The Fish Oil Alphabet and The Incredible Brain: A Miner Recovered.

What are the omega 3 benefits?

1. Mental health booster
The long-chain omega-3 fatty acids are a brain booster because they contain DHA and EPA that are both vital for the proper functioning of the brain. As a result, brain power is increased, which can lead to increase concentration, increase creativity, and improved memory. The person will grow brighter.


2. Promotion of vibrant and youthful skin
Fish oils revitalize aging skin by enhancing the production of youthful-giving collagen and elastin. Anti-inflammatory eicosanoids are responsible for reducing skin inflammation, thus reducing wrinkles that are also produced in high quantity.

3. Decrease in the development of mental illnesses
Chemical imbalance–induced mental disorders result when the brain has low level of EPA and DHA. Mental disorders like Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, dementias, and schizophrenia can develop if the brain cannot regulate mood swings, extreme emotions, and depressions.


4. Reduced risk of breast cancer
Fatty acids from fish oils stop the mutation of healthy cells into cancerous cells, inhibit unwanted cell growth, and kill existing cancer cells. As a result, the formation of three common cancers—breast, colon, and prostate cancers—are prevented.

5. Improve cholesterol level and Prevent heart attack
Fatty acids found in fish oils like DHA, EPA, and DPA help lower bad cholesterol, LDLs, triglycerides, and blood pressure. They prevents heart attack by taking care of your heart, veins, and arteries. According to research, fish oil fatty acids increase good cholesterol, HDL, , and prevent blood clots from forming before they can inflict damage to the body.

6. Supplement for pregnant mothers
According to studies, mothers that take fish oil supplements have lower risk of premature delivery. They promote proper fetus development to avoid growth problems, behavioral disorder, and promote pro-brain development. The fetus develops into a smarter and healthier baby.

7. Reduction in the development of mental illnesses among children
Another example of the fish oil omega 3 benefits is its ability to treat ADD, ADHD, dyspraxia, and dyslexia. Children suffering from these disorders are given a renewed hope in life by the resulting improvement in their behavior.

8. Immune system booster
The enhancement of the immune system is due to the fish oil–induced serotonin production, a hormone that makes people happy. Happiness can deal with emotional issues effectively, thus promoting well-being.

9. Promote calmness and relief stress
Omega-3 fatty acids can reduce stress and the resulting high stress hormone that can do damage to the body, according to some research.

10. Reduced inflammatory pain
Pain from inflammatory arthritis, cystitis, and gastritis, to name a few, is reduced by taking fish oil as supplement or as natural food. Long-chain omega-3 fatty acids help regulate the body’s inflammatory response, thus relieving inflammatory pain.

7 Fish Oil Benefits Proven by Research

Research studies show fish oil benefits are down right amazing.

And knowing this is the second most important thing you can do for your health. (We'll get to #1 in importance soon.)

Studies are published almost daily as the scientific community discovers more and more of the many extraordinary omega 3 fish oil benefits.

If you haven't already been swept up in the net yet, here are 7 proven Fomega 3 benefits you should know about.

1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."

2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.

4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.

5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).

6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.

7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

So you can see why knowing these benefits is the second most important thing you can do for your health. Can you guess what number one is?

That's right! Now it's time to put your knowledge to work. Eat more cold water oily fish and start taking good quality pure omega 3 fish oil supplements regularly.

Copyright by Michael Byrd. All Rights Reserved.

Michael has nearly 20 years experience and education in nutrition and physical therapy. His pursuit of wellness has led him to understand the extraordinary healing power of natural whole foods and the many fish oil health benefits.

To look younger, feel better and stay healthy, visit Michael at the omega 3 web site and request your Free CD on the omega 3 industry secrets..

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