MAKING THE OMEGA-3 CONNECTION

By Nora T. Gedgaudas

Few are aware that Omega-3 fatty acids, known also as alpha-linolenic acid, EPA and DHA—are easily the single most deficient nutrient in the modern Western diet (second, perhaps, only to water or proper hydration). Insufficient intake of this vital and essential dietary component are linked with virtually every modern disease process, weight problem, affective disorder and learning disability. Unfortunately, more myth, lore and misinformation surround this critical topic (and dietary fats, in general) than almost any other topic in the area of nutritional science. The following is designed to separate fact from fancy, and biochemical theory from living, physiological reality.JUST WHAT IS OMEGA-3 AND WHAT MAKES IT SO IMPORTANT?Deep within the cellular structure (chloroplasts) of leafy green plants (such as grass or plankton) lies a substance known as alpha-linolenic acid—the “parent” form of a class of essential fatty acids (EFA’s) known as omega-3’s. The term “essential” means it cannot be manufactured by the body and MUST be supplied by the diet. When a grass-eating animal or fish comes along and consumes this substance in plant foods a series of enzymatic and metabolic conversions take place to transform alpha-linolenic acid into its derivative forms: EPA (eicosapentanoic acid) and DHA (docosahexanoic acid). Herbivores make these conversions quite readily, though are only able to make limited amounts of DHA. Humans make these conversions much less efficiently and numerous factors may complicate this process. In order to initiate this important metabolic conversion a critical enzyme must be present, known as delta-6-desaturase (D-6-D). It is essential to the process of elongation and desaturation into the active derivative forms of omega-3 (EPA and DHA) from alpha-linolenic acid (found in green, leafy vegetable sources, walnuts and some seeds). Once the body has either consumed or manufactured EPA it can from this manufacture a series of eicosenoids such as Series-3 prostaglandins, thromboxanes and leukotrines. --All are essential to the functioning of the human body as complex hormones functioning on the tissue/cellular-level. DHA, another derivative, makes up a significant portion of the fatty acids in the brain, facilitating visual and cognitive function, forming neuro-receptors for neurotransmitters such as serotonin and dopamine and serving as a storage molecule which the body may re-convert to EPA if needed later on. Omega-3’s also make up a significant portion of all cellular membranes giving them fluidity and helping facilitate all metabolic and bioelectric processes. No one can function optimally without them.Although indispensable for the healthy functioning of the human brain and body, insufficient intake is a nearly unavoidable problem endemic to modern diets and can result in a complex array of symptoms readily contributing to our current national health care crisis.Omega-3 (EPA/DHA) deficiency may be a contributing or causative factor in the following disorders:ADD/HDDyslexiaDepressionWeight gainHeart diseaseAllergiesArthritisViolenceMemory problemsCancerEczemaInflammatory diseasesDiabetesDry skinDandruffPostpartum depressionAlcoholismCrohn’s diseaseIrritable bowel syndromeCirrhosis of the liverPMSHypoglycemia Carbohydrate/sweet cravingsNon-cancerous breast diseaseUlcerative colitisSclerodermaSjogren’s syndromeHypertensionBipolar disorderIrritabilitySoft or brittle nailsLowered immunity/frequent infectionsFrequent urinationFatigueDry, unmanageable hairHyperactivityExcessive thirstDry eyesPoor wound healingLearning problemsAlligator skinPatches of pale skin on cheeksCracked skin on heels or fingertipsThe following illustration shows, in detail, the metabolic pathways and conversions involved in the body’s utilization of Omega 6 and Omega 3: (click on the illustration to enlarge)

DIET, HEALTH AND OPTIMAL BRAIN FUNCTION

One of the greatest challenges facing anyone concerned with eating a “healthy” diet is sorting out fact from emotional bias, financial or political interests and flat-out misinformation. It’s easy to lose track of logic and common sense.It is important to look at how humans have evolved over the last 2.6 million years to understand the selective pressures that shaped our physiological needs. As a species we are much more alike than unalike and our shared genetic heritage is virtually identical to humans alive more than 40,000 years ago, well before the dawn of agriculture. Regardless of ideologies or wishful thinking, all modern day humans are (physiologically) hunter-gatherers. What this means in terms of diet is a fundamental need for two main things: a foundation of high quality protein and fat from clean, natural sources such as free-range (grass-fed, if possible) meat and fresh fish, as well as a variety of fibrous (not starchy) vegetables and greens, and perhaps some nuts and seeds.Our ancestors consumed fruit only seasonally in most areas and wild fruit isn’t that sweet. What this also means is that human physiology and brain function is not well suited to a diet rich in carbohydrates. Grains, grain products and things like soybeans and corn are very new to the human species and are, as such, a frequent cause of numerous problems that include hypoglycemia, mineral and enzyme deficiencies, food sensitivities, weight problems, cognitive disorders, learning disabilities and chronic ill-health in adults and children alike. As a species we are not even remotely suited to diets also high in sugar, processed foods, vegetable oils, trans-fats and pesticide-laden, irradiated produce (no matter how much the food industry or diet dictocrats want us to believe otherwise).Neurofeedback is a very, very powerful tool and can do much to revolutionize both brain function and well-being. It is important to be aware, however, that the brain (and body) needs certain fundamental nutrients to function optimally and that some substances may significantly impair neurological/physiological function and development. Addressing these issues can be key to outcome.Neurofeedback combined with a sound, quality diet, supplementation (as needed), and elimination of problem foods, chemicals and additives can ensure more rapid progress and the best long-term results!Steps you can take today to ensure a better quality diet for the optimal functioning of your body and brain include:· Become very conscious of food and beverage choices. READ LABELS. Ask yourself whether what you are eating would resemble food to a primitive human.· Save your money! Eliminate junky snack foods, fast foods, pop, conventional milk, soy/rice milk and juice. Try to drink mostly water. Substitute processed snacks with snacks like sliced, unprocessed meats, hard-boiled eggs, veggies with homemade avocado dip, nuts, seeds and small amounts of fruit.· Avoid commercial vegetable oils as most contain trans-fats and excess polyunsaturates prone to rancidity. Never cook with them. Olive oil, sesame oil, coconut oil and organic butter are good choices. DO NOT use margarine or vegetable shortening. Ever.· Start by cutting the amount of carbohydrate you are currently eating by half. Instead of two slices of bread, eat one. Instead of a whole cup of pasta—half (add more sauce—the good part!). The goal should be even less than this but half as much is easy to do and is an excellent start.· Eliminate all refined sugar, including sodas, desserts, candy and cereals in addition to reducing other sources of carbohydrates. Read labels carefully to identify hidden sources. · Begin seeking out more organic produce and better quality meats at natural foods grocery stores and local farms. Avoid the "center aisles" at grocery stores as much as possible. Stick to “perishable” foods.· Begin supplementing with a quality fish oil supplement (Tyler brand ‘Eskimo-3’ and TwinLab’s ‘Total Max EPA’ are best). Omega-3’s (EPA and DHA) are commonly deficient in most individuals—especially those with ADD/HD, learning disabilities, mood instabilities and cognitive disorders. Zinc has also been found to be deficient in these same populations (find an amino acid chelate). In addition to these, a quality vitamin/mineral supplement makes good sense. Try to avoid drug store/supermarket brands like ‘Centrum’ and ‘One-A-Day’ and get a good health store brand. Also, a little cod liver oil (only about a teaspoon a day) can go a long way toward a better immune system and better mineral absorption (‘Carlson’s’ brand is excellent—especially tasty is the lemon flavored).· Read my manuscript. It is informative in great detail and is fully referenced. Use the provided references and web sites to move past any skepticism you may have and educate yourself as much as possible. See information on this blog on how to purchase a copy.Take responsibility for your own health!