Those of us with fishermen in the family know that most fish stories consist of a lot of exaggeration with a little bit of truth.  Fishermen have the unique ability to transform an average sunfish into a record-breaking walleye, and it never fails that an extraordinary circumstance prevents any witnesses from verifying. There is also a mix of truth and fiction surrounding another type of fish story; the story of fish oil’s role in personal health. When used correctly fish oil can be a potent ally.

As the name implies, fish oil is fat.  However, despite the name, this is not the same fat associated with cardiovascular disease or poor fitting clothes. The fat contained in fish oil is unique in that it contains omega-3 fatty acids.  There are 3 different kinds of omega-3 fatty acids: EPA, DHA and ALA.  Fish oil contains EPA and DHA, while ALA is found in vegetarian sources like flaxseed oil.  The body can only use ALA if it converts it to EPA or DHA.  Most people will not get enough of  the recommended amount of omega-3 fatty acids through ALA consumption because the body can only convert 1-2% of it.

Many people have heard omega-3 fatty acids are important, but don’t understand why.  The human body is a collection 70 to 90 trillion tiny cells that we recognize, in aggregate,  as a person.  A cell’s health is dependent upon omega-3 fatty acids; they contribute to the cell membrane structure, fluidity and function.  Unfortunately, saturated fats consumed from animal foods replace the omega-3s on the cell membrane which decreases cell fluidity and function, contribute to superficial skin problems, inflammation and disease.

Omega-3 fatty acids play an important role in preventive health and therapy due to their role in the human cell.  Omega-3s are used as an aid to prevent and treat:
 

· Coronary heart disease, heart attack, stroke
· High blood pressure
· High blood lipids
· Bronchial asthma
· Diabetes
· Hyperactivity
· Obesity

· Alzheimer’s, Dementia
· Autoimmune, rheumatic, inflammatory disorders
· Migraine Headaches
· Osteoarthritis
· Cancer
· Skin disorders

 
Historically, humans have eaten cold water marine fish to get sufficient amounts of EPA and DHA in their diets. They have also gotten omega-3 fatty acids from eating land animals that ate grasses or animals who ate those grass eaters. However, with the rising amount of water pollution today fish contain toxins like Mercury, PCBs, dioxin and arsenic.  The FDA now recommends no more than 2 meals per week contain fish.  Fish that are lower on the food chain are generally lower in toxins.  These include small fish such as herring, anchovies, and some medium sized fish like salmon, and some tuna.  Conversely, fish higher on the food chain like shark, swordfish, king mackerel, and tilefish are more toxic. As for meat from land animals, you are better off with grass fed meats and game such as venison, elk, bison.

To supplement deficiency in omega-3 fatty acids the recommended intake of EPA and DHA varies:
1. As a daily supplement in healthy people who rarely eat fish, used to maintain a balanced intake of fats, supplement dosages are usually in the range of 0.5-1.0g/day.
2. People with chronic ailments may benefit from increased omega-3 supplementing 2-4g/day.
3. Acute therapy for serious illness or recovery from injury or major surgery requires a high-dose of fish oil supplements in the range of 3-30g/day.

There are a few contraindications or side effects that may arise with the use of fish oil.  High-doses of omega-3 use can deplete the body of vitamin E and may require additional vitamin E supplementation.  At high-doses omega-3 supplementation also acts as a blood thinner and blood clotting should be monitored.  Individuals with bleeding disorders or taking anticoagulant medication should consult a doctor before supplementing with omega-3.  In diabetics high-doses of omega-3 can sometimes reduce insulin action and elevate blood sugar; a doctor should be consulted prior to use.

While omega-3 supplementation is not an excuse for poor diet or lack of exercise, it can be a great tool in improving individual health.  If you are not currently supplementing your diet with fish oil, take this information and ask your doctor if you can benefit from our underwater friends.

Happy Fishing,
Todd Seidl
Chiropractic Intern  

Thirst for Thought:

On Thursday of last week, journalists around the world were happily reporting on a 16-year-old Haitian girl who had survived many days under an immense pile of rubble created by the devastating January 12th earthquake. She had been isolated in the concrete cavity for 15 days. After being rescued, doctors reported that she was very happy but extremely dehydrated. The brave young woman certainly owes her life to the relentless rescue team. However, if it was not for the bath water that provided Darlene Etienne with a few small drinks, the story might have ended sadly.

The tragedy in Haiti is causing many people to evaluate their own mortality and be thankful for their health and safety. For the 16-year-old girl rescued from the rubble, the difference between life and death was a sip or two of dirty bath water. Most of us are aware of the nourishment that water provides to our bodies; it is the lifeblood that keeps our cells, organs and tissues functioning with success. Yet many of us take for granted the fact that a gulp of healthy, revitalizing water is as close as the nearest faucet. Instead, we choose to drink coffee in the morning, soda with lunch and milk with dinner. We even elect to give our children sippycups filled with sugary juices instead of pure and refreshing water.

Availability of drinkable water is actually a significant global issue.  While 70% of the earth’s surface is covered by water, only 3% is fresh water, and only 1% is considered drinkable.  Not only is water in shorter supply than we might think, but it also plays a significant role in human mortality each year.  A 2006 study indicated that approximately 1.1 billion people lack proper drinking water and that waterborne disease accounts for approximately 1.8 million deaths per year.  The leading cause of death among children is dehydration from diarrhea caused by waterborne disease.  We can be very thankful that we live in an area so blessed with abundant, drinkable water.

Our bodies crave water; at infancy our bodies are comprised of approximately 80% water and that percentage drops slightly to 70% when we reach adulthood. Scientific evidence regarding how much water we should be drinking is surprisingly sparse.  Human needs for water depend upon climate, activity and diet.  What is clear is that you should drink enough water so that you are urinating at least 4 times per day and the color of your urine should be light yellow.  For most adult males this amounts to 2-3 liters per day, and for women it amounts to 1-2 liters per day.  Many people have the misconception that when they drink beverages such as soda, tea and coffee, it counts towards their daily water quota. The truth is that, while these beverages do contain a lot of water, they also contain caffeine, which acts as a diuretic, causing the body to lose total body water and become dehydrated.

One of the reasons why water is so important to our bodies is that it can help reduce the concentration of toxins traveling around in the bloodstream. What happens when sensitive organs, such as your eyes, are exposed to a harmful chemical? The first thing you will do is to rinse your eyes out with water. Why is this? Because the solution to pollution is dilution! Toxins are pollutants in your body and have the capability of causing a lot of damage. When we drink proper amounts of water, we dilute the toxins in our bloodstream and help flush out the dangerous particles.      

A lot of people find water unappealing to the taste buds, and the fact that they have to consume so much (up to 100 oz of water per day depending on your weight) causes many to avoid the task altogether. Instead of ignoring our body’s request for a rinsing, there are things we can do to make drinking water easier and more appealing:

· Add lemon to the liquid for a refreshing citrus kick.
· Keep your water in a larger vessel so you do not have to go for a fill up so often.
· Write notes to remind yourself to refill your refreshment.
· Avoid other beverages options; do not even keep them in the house!

Drinking water is one of the easiest, cheapest and most important things we can do to better our health and function. The tragedy in Haiti reminds many of us of how fortunate we are to have easy access to clean and safe drinking water. So don’t waste any more time. Go to the faucet and pour yourself a cool glass of crisp, refreshing water and enjoy. Cheers!

Yours in Health,

Morgan Pink
Community Relations