March 26, 2007
Omega-3 on brain
Omega-3 fatty acids, found in fatty fish such as salmon, are linked
to increased gray-matter volume in sections of the brain associated with
mood and behavior, according to a University of Pittsburgh study.
Animal research has shown that raising omega-3 intake leads to
brain-structure changes. Pittsburgh researchers earlier reported that
people with lower blood levels of omega-3 fatty acids were more likely to
have a negative outlook and be more impulsive. Conversely, those with
higher blood levels of omega-3s were found to be more agreeable and less
likely to report mild or moderate symptoms of depression.
In the new study, researchers interviewed 55 healthy adults to
determine their average intake of long-chain omega-3 fatty acids.
Gray-matter volume was evaluated using high-resolution structural MRI. The
researchers discovered that participants who had high levels of long-chain
omega-3 fatty acid intake had higher volumes of gray matter in areas of
the brain associated with emotional arousal and regulation.
That may suggest that omega-3s improve structure in brain areas
related to mood and emotion regulation (where gray matter is reduced in
those with mood disorders), but investigators say more research is needed
to see if eating fish actually changes the brain.
http://deseretnews.com/dn/view/0,1249,660205731,00.html
Eating fish boosts mood , drives depression away
By Sade Oguntola
Thurs. 15th March, 2007
A balanced diet is the best.
Intake of fish rich in oils because of its omega-3 fatty acids content has
being said to be helpful to boost mood and cognition by scientists.
Omega-3 fatty acids, found in significant quantities in salmon, swordfish,
and tuna will help relieve depression in people already in maintenance
therapy for depression, the study also discovered.
The finding carried out in Israel supports previous British research which
suggested the anti-depressant properties of fish oils .In a study
involving 20 people with recurrent depression, researchers studied the
effects of a specific omega-3 fatty acid, known as E-EPA.
Patients randomly received either the fish oil capsule or a sugar pill in
addition to the antidepressant medication they were taking. After four
weeks, six out of 10 patients receiving E-EPA, and only one of 10
receiving the placebo, had significantly reduced symptoms of depression.
The study was published in the March issue of American Journal of
Psychiatry.
The effect of E-EPA was significant from week two of treatment. This,the
lead author Boris Nemets, a researcher at Ben Gurian University of the
Negev, Beer-Sheva, Israel noted is helpful with that such symptoms as
depressed mood, guilt feelings, worthlessness, and insomnia. The symptoms
had all improved.
In the past, animal studies have found that raising omega-3 intake leads
to structural brain changes. In humans, a link between omega-3 and mood
has been observed, but no mechanism for this has been identified.
Sarah Conklin, PhD, and colleagues from the University of Pittsburgh's
Cardiovascular Behavioural Medicine Programme assessing 55 healthy adults
found that those who had high levels of omega-3 intake also had higher
levels of grey matter in areas of the brain associated with emotional
arousal and regulation.
An assessment of their grey matter volume using high-resolution structural
Magnectic resonance Imaging (MRI) scan suggests that omega-3 may promote
structural improvement in areas of the brain related to mood and emotions,
the researchers said at the annual meeting of the American Psychosomatic
Society in Budapest, Hungary.
Ability of fish to boost mood and improve mental health, a survey of 200
people carried out in Britain also corroborated.
The researchers that did the survey found 88 per cent of those studied
reporting that changing their diet improved their mental health
significantly. Twenty six per cent said they had seen large improvements
in mood swings, 26 per cent in panic attacks and anxiety and 24 per cent
in depression, according to a report on the study by BBC Health.
The participants said that cutting down on food 'stressors' and increasing
the amount of 'supporters' they ate helped to improve their mood.
Stressors were foods such as sugar (80 per cent), caffeine (79 per cent),
alcohol (55 per cent) and chocolate (53 per cent). Supporters included
water (80 per cent), vegetables (78 per cent), fruit (72 per cent) and
oil-rich fish (52 per cent).
Eating regularly and not skipping breakfast were also highlighted as ways
to boost mental health, noted the report.
Previous trials have shown that omega-3s can help improve memory, mood,
concentration and behaviour in children with learning and behavioural
difficulties as well as significantly reduce the chances of developing
Alzheimer's disease in those who ate fish at least once a week by 60 per
cent compared to those who never or rarely ate fish.
Pregnant women who eat more of fish give their babies better chances of
mature brain development. Omega-3 fatty acid along with another substance,
arachidonic acid (AA), are key building blocks in breast milk that
contribute to healthy brain and eye development.
These new mothers are also at a lower risk of post-natal depression. Low
levels of dietary omega-3 are associated with low levels of a brain
chemical called serotonin, which contributes to depression. Fish fatty
acids have power to destroy cancer, improved bone health by minimising
bone loss and may "partially" reduce heart disease in diabetic patients.
http://www.tribune.com.ng/15032007/hlt2.html
Since mercury is probably in trace amounts in most salt-water fish, it is
prudent to limit intake to not more than 2 oz. per day, or less than l lb.
per week. Nutritionists are recommending that fish be consumed every other
day, not every day.
They also generally agree than wild alaskan salmon, wild alaskan herring,
and fresh water sardines (eck!) are the safest. See --
http://www.howtolearn.com/omega3.html
I started with a lacto-ovo veggie diet but found that something was
lacking in my well being, so I added a small amount of codfish to my diet
every other day, or no more than 4 days per week.
I felt better all around within a week! =) The Omega 3 and 6 benefits in
your diet is, IMO, no ***** -- it does really make a difference in
mood, nerves, thinking processes, sleep, etc. Try it! I think it even
makes one a bit hornier...LOL!
Dr. Bipolar
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