Can Omega 3 Reduce Stress and Improve Moods?

You’re having a bad week, a bad month … a bad year. Every time you turn around, it seems as if a new type of stress is tossed in your direction. There you are, sitting there, thinking you’re never going to have the opportunity to be in a good mood again and you’re on the verge of scheduling a doctor’s appointment to get a bottle of anti-depressants just so you can get through your day. Before you do that, you may want to take a look at Omega-3 and give it a try. Can Omega-3 really help reduce stress and improve moods? Let’s take a look and see …

Omega-3 can help reduce the effects of anxiety, depression and stress, helping to improve your moods.

What is Depression and Anxiety?

Anxiety is common, this is something many of us experience every now and then. During this time, we may feel anxious due to relationship problems, work issues, family troubles, or we simply feel burned out. When anxiety pops up all the time and it has a negative impact on the quality of your life, you’re suffering from an anxiety disorder.

Depression is a common mental health issue. It could be trigged by a major life changing event, such as a job loss, or it could pop up out of nowhere, for no reason. Individuals that suffer from depression have feelings of hopelessness and sadness and find it hard to keep up with daily tasks.

How Does Omega-3 Help the Body and Brain?

Your body needs Omega-3s in order to function normally. There’s two main types of active Omega-3 fats – DHA and EPA. EPA is known for its anti-inflammatory effect. EPA is capable of crossing the blood-brain barrier, making it able to decrease inflammation in the brain. DHA, on the other hand, is found in the cell membranes of our neurons. It is responsible for sending signals faster between the cells in your brain.

Omega-3 is Great for Depression, Anxiety and Mood Disorders

Various studies have indicated that there’s a link between depression, anxiety and low levels of Omega-3s. You see, Omega-3’s, mostly DHA, are in brain cell membranes. When you have a lack of Omega-3s in your brain and body, it will make it difficult for serotonin to pass through the cell membranes.

Studies have shown that by taking Omega-3 supplements, people can improve the symptoms of depression, anxiety and mood disorders. EPA has been found to relieve symptoms of neuro-inflammation.

Resilient to Stress

It has been found that by taking Omega-3 supplements, you will be more resilient to stress, making it easier to regulate your mood.

Taking Omega-3 Supplements

Healthy adults should get around 500 mg of combined DHA and EPA. You can get this by consuming fish at least 2 times per week, and consuming green, leafy vegetables. Those that don’t eat fish may find it hard to get enough EPA and DHA in their diet. If this is the issue, you can turn to Omega-3 supplements to help. 

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Building Better Brains with Omega 3

Consuming fish oil, such as trout and salmon (or taking an Omega-3 supplement) can help improve your memory. A new study has indicated that the fatty acid in fish can boost memory function by at least fifteen percent. With those conclusions, scientists are now expressing how important a fish-rich diet is for preventing dementia and maintaining optimal brain health.

Despite what you may believe, Omega-3 fatty acids are very important when it comes to weight loss, heart health, and yes, even brain health. These fatty acids can have many different powerful benefits to both your body and your brain.

Helps Fight Depression

Many people are diagnosed with depression – this is one of the most common mental disorders. Symptoms of depression include lethargy, sadness, and a loss of interest in things you once loved. 

Anxiety is also another common disorder, and this can be characterized by nervousness and constant worry.

Studies have found that individuals who turn to omega-3 on a regular basis are less likely to be faced with depression. What’s even better is that when individuals who are diagnosed with depression or anxiety turn to omega-3 supplements, their symptoms improve.

Promote Brain Health in Children

Omega-3s are important for brain growth.  Infants that are given DHA-fortified formula have a tendency to have better eyesight than those who are fed normal formula that doesn’t contain it. It is also important that you get enough omega-3 when you’re pregnant, as this will be beneficial to the child.

There are numerous benefits:

·         Better communication

·         Better social skills

·         Higher intelligence

·         Less behavioral problems

·         Decreased risk of autism

·         Decreased risk of ADHD

Deficiency in Omega-3 is linked to poor eyesight, low intelligence and an increased risk of various health issues, so it is important that you get enough Omega-3s while pregnant and continue this after the child is born.

Anti-Aging Benefits on the Brain

Omega-3 has some pretty nice anti-aging effects on the brain, both structurally and functionally. Omega 3s have been proven to have a direct effect on hippocampus volume and the overall brain. For those of you who aren’t familiar with the hippocampus, this is an area of the brain that is responsible for memory and learning.

Omega-3 is incredibly important for the health of your brain. You can get it from eating fatty fish at least 2 times a week, or simply taking Omega-3 supplements, which are available over the counter in most department stores. If you lack Omega-3 in your diet, this is a highly effective way to improve your brain health, and overall health.

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Omega 3 deficient, Essentials Fatty Acids

The typical North American diet consisting of large amounts of meat and little fish is deficient in omega-3 fatty acids, posing possible risks to infant neurological development, says new research.

This study, published this month in the American Journal of Clinical Nutrition, shows the potential of omega-3 supplementation and fortified foods aimed at pregnant and breastfeeding women.

It is just the latest of many studies showing the health benefits arising from the omega-3, a predominantly marine-sourced unsaturated fatty acid.

"Omega 3 fatty acids are important for the baby's developing eyes and brain," said Sheila Innis, head of the nutrition and metabolism program at the Child & Family Research Institute at BC Children's Hospital, and professor at the University of British Columbia.

"During pregnancy and breastfeeding, fat consumed by the mum is transferred to the developing baby and breastfed infant, and this fat is important for the baby's developing organs."

Study

Women who ate lots of meat and little fish were found to be deficient in omega-3 fatty acids, and their babies did not perform as well on eye tests, reflecting a difference in brain development.

The researchers recruited 135 pregnant women and randomly assigned them to two groups. The first group was given an omega-3 fatty acid supplement, while the second took a placebo. All the women continued to ear their regular diets.

The supplement added the equivalent of two fatty fish meals per week, an amount the researchers estimated would prevent deficiency.

The women's blood samples were taken at 16 and 36 weeks of pregnancy and measured for the amount of docasohexaenoic acid (DHA), a type of omega-3 fatty acids known to be important for brain and eye function.

After the babies were born, the researchers did vision tests to evaluate the infants' ability to distinguish lines of different widths - a method of evaluating neurological maturity in babies who are unable to talk.

According to the researchers, more girls had below average eyesight (visual acuity) in the placebo than in the DHA intervention group. Moreover, increased levels of omega-6 fatty acid status in the mother's red blood cell, using ethanolamine phosphoglyceride docosatetraenoic acid as a measure, were related to reduced visual acuity in both boys and girls.

This appears to be in line with a growing body of evidence linking an increased omega-3 to omega-6 intake ratio to improved health.

The report said that while this contributes to a growing body of knowledge on the dietary needs of pregnant and breastfeeding women, more research is needed to identify recommended daily amounts of omega-3 fatty acids.

Innis added: "For better health, it's important for pregnant and nursing mums - and all of us - to eat a wide variety of fruits, vegetables, whole grains, nuts, eggs, and fish while minimizing consumption of processed and prepared foods."

Popularity of omega-3

Omega-3 has been increasingly linked to a wide range of health benefits, including reduced risk of cardiovascular disease (CVD) and certain cancers, joint health, and improved behavior and moods.

According to market researcher Packaged Facts omega-3 enriched foods make up the strongest sector of the functional foods market in the US - and there is still room there for significant growth.

The market for these goods has grown from approximately $100m to more than $2bn in four years. The firm predicts this category will reach $7bn in sales by 2011.

Source: American Journal of Clinical Nutrition
Volume 87, Number 3, Pages 548-557
"Essential n-3 fatty acids in pregnant women and early visual acuity maturation in term infants"
Authors: Sheila M Innis and Russel W Friesen

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