Entries in ALA (4)

Wednesday
03Feb2010

Why Flax?

DateWednesday, February 3, 2010 at 5:30PM

What is all the hype about flax seed?  Why do you need it and what is the best way to get incorporate it into your diet?

Flax seed is a small seed rich in the essential omega 3 fat alpha-linolenic acid or ALA.  ALA is called essential because the body cannot manufacture it on its own, and therefore, one has to ingest it.  ALA can be found in other foods but the highest concentration is in flax seeds.                                                                                                                                                                                                                                                                                                                                                                                                                                                        In order to get the health benefit of the flax seed it needs to be ground.  Otherwise it will go through your digestive track undigested, which is helpful for fiber and regularity but without the omega 3 benefit.

Flax seeds are also the richest source of lignans which are plant compounds that help with hormone balance.  When I started using ground flax seeds almost 2 years ago I noticed an immediate increase in energy, and a favorable change in my periods and symptoms related to PMS such as cramps and headaches.  I won’t go without it and travel with it due to the improvement in my health.

Research now shows ground flax seeds are helpful during peri-menopause, and menopause for hormone stability, a great alternative to taking hormones.  For younger women flax seeds can promote normal ovulation and increase fertility.    Flax seeds are also being studied for their health role in the prevention of diseases such as cancer, arthritis, and heart disease.

Ground flax seeds can be bought in vacuum-sealed packages.  After opening, store in the refrigerator and use within 3 months.  You can also buy them whole, and grind with a coffee grinder but that seems a little too much work for my tastes.

Use 1 tablespoon per day to get the recommended amount of ALA.  I like to have it first thing in the morning on my yogurt or cottage cheese with fruit and nuts.  You can also put it in a smoothie, sprinkle it on a salad or use it on top of a tomato much like bread crumbs.  It can make a wonderful substitute for bread crumbs in meatballs, a recipe from my book A Recipe for Life by the Doctor's Dietitian.

Try different brands as they can taste quite different.  I like the Organic Spectrum brand over others which you can purchase at Whole Foods or other health food stores.

Ground flax seeds are an easy addition to your diet and well worth the health benefits.  Remember, it’s prevention not prescription.

AuthorSusan Dopart | Comment2 Comments |
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Thursday
21Jan2010

Telomeres and Omega 3's: Is there a Connection?

DateThursday, January 21, 2010 at 2:24PM

This week researchers at the University of California in San Francisco reported results on patients they had studied over 5 years who had a history of heart attacks and/or heart disease.  They were specifically looking at the effects of omega 3 fats on aging and telomere length.

Telomeres are DNA complexes on the ends of chromosomes.  Researcher Elizabeth Blackburn compares telomeres to the tips at the ends of new shoelaces which preventing unraveling.  As the telomeres shorten the ends unravel and this unraveling has been linked with aging.

Individuals who had higher levels of omega 3 fats in their blood had significantly less shortening of their telomeres than those who who had low levels.  The study did not differentiate between food or supplements.

What is the take home message for us?  Many people take multiple medications and/or supplements to prevent aging.  If you eat fatty fish 3-4 times a week you may be adding years to your life.  If fish is not in your diet I recommend you take a good quality fish oil supplement with at least 500-1000 mg. each of the omega 3 fats DHA and EPA.  By eating 1 tablespoon of ground flax seed you will easily be getting  your needs for the third omega 3 fat – ALA.  Remember it’s prevention, not prescription.

AuthorSusan Dopart | Comment2 Comments |
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Sunday
22Nov2009

Omega-3 Fats versus Statin Drugs?

DateSunday, November 22, 2009 at 3:37PM

You may have heard those four dreaded words from your physician:  “Your cholesterol is elevated." Then the next feared sentence – “I would like you to consider going on a statin drug.”  Statin drugs are ones like Mevacor, Lipitor, and Crestor.  The drug companies prefer most people to be on one.  A few years back the guidelines magically changed for the optimal value for LDL (the lousy cholesterol as I like to call it).  It is now recommended that the LDL value be below 70 versus the old recommendation of 100 mg/dl.

It is almost impossible to have an LDL value below 70 WITHOUT being on a statin drug – presto!  However, are there alternatives to statin drugs and what is the research showing?

A 2008 study published in The Lancet looked at the difference between statin drugs versus supplements of omega-3 fatty acids on heart failure.  After almost four years of follow-up, the group taking the omega-3 supplements reduced the risk of mortality by 9 percent and admission to the hospital for any cardiovascular cause by 8 percent.

There were no differences seen in lowered risk of mortality or hospital admissions in the group on statin therapy.  Therefore, the omega 3 supplements were more effective than the statin drugs.  What are omega 3 fatty acids and how do they work?

There are 3 types of omega 3 fats:  ALA, DHA and EPA.  I will spare you the long names but will share with you where they are found and how to incorporate them into your diet.  ALA is found in the highest concentration in ground flax seed.  If you incorporate 1 tablespoon per day into your diet you will meet you needs for ALA. 

DHA and EPA are found in fish and fish oils.  If you consume fatty fish on a regular basis (2-3 times per week) you can easily meet your needs.  If you are not a fish lover, there are liquid fish oils that are easy to incorporate into a smoothie, yogurt and just take by themselves.

Omega 3 fats are extremely effective at lowering all kinds of inflammation in the body including cholesterol and heart disease.  Combined with a balanced healthy diet of lean protein sources, fruits, vegetables, and exercise there are many alternatives to going on statin drugs.

So if you ever hear those 4 dreaded words from your physician know you have a choice and omega 3 fats may be one of the answers.  Or better yet, be prepared in advance and make the necessary changes before you have to have a cholesterol conversation with your physician.   And remember – it is prevention not prescription!

AuthorSusan Dopart | Comment2 Comments |
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Sunday
05Jul2009

Omega 3's for Health?

DateSunday, July 5, 2009 at 6:14PM

Why all the hype about Omega-3 fatty acids, and what exactly are they good for? The history of fats is a long complex one we will save for another blog. The important thing to know for now is that Omega-3 fatty acids are a type of polyunsaturated fat or one that is liquid at room temperature. Another type of polyunsaturated fat is known as Omega-6 fatty acids and it is vital to know the difference.

Omega-3 fatty acids are critical to keeping the cells of your body healthy and flexible so good nutrients can get in and waste can get out. They have what is known as an “anti-inflammatory effect” in the body versus the “pro-inflammatory” effect that omega-6 fatty acids have. Think of what happens when you sprain your ankle and it swells – this can happen internally to the body when your diet is out of whack and you are not getting the right types of fats.

The 3 types of omega-3 fatty acids have long chemical names but let’s stick with the abbreviations: ALA, DHA, and EPA. ALA is found in high concentrations in ground flax seeds and DHA and EPA are found in fish and fish oil It is thought that 85% of Americans are deficient in Omega-3 fatty acids which has lead to many types of medical problems including heart disease, arthritis, diabetes, depression, Alzheimer’s, and cancer to name a few.

Olive oil is the main one that contains large amounts of omega-3 fatty acids. Most other oils are high in omega-6: vegetable, corn, sunflower, safflower, soybean. Canola oil is a genetically modified product (see blog 4/9/09) and therefore not recommended.

Multiple research studies in the past year have proven:

Daily intake of DHA and EPA (fish oil) can lower triglyceride levels by 25-30% which can subsequently lower risk of heart disease and diabetes

EPA taken daily by patients with colorectal cancer had suppression of cancer cell growth

After supplementing for 4 weeks with EPA/DHA, subjects displayed significantly lower levels of depression compared to controls

Supplementing with DHA and DPA delayed the onset of Alzheimer’s disease by reducing inflammation in the brain

Patients with Rheumatoid Arthritis taking omega-3 fatty acids had significant reduction of their pain intensity, morning stiffness and joint pain and were able to lower their pain medications

Taking EPA/DHA during the 3rd trimester of pregnancy contributes significantly to both neurological and visual development of the baby besides improved mood of the Mother

The ALA in ground flax seed contains a lignan, a type of phytoestrogen that is thought to have a role in prevention of breast cancer. Since the lignan can bind to estrogen receptors, estrogen related cancers are minimized

The take home message is you can’t afford NOT to take omega-3 fatty acids for health and prevention of disease. To get your omega-3’s I recommend a daily intake of:

1. 1 tablespoon per day of ground flax seed for ALA
2. At least 1000 mg. each of DHA and EPA from fish oil or fatty fish
3. Use olive oil as your main oil and minimize other oils

AuthorSusan Dopart | Comment1 Comment |
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