Rev Up Metabolism

Losing weight tops the resolution “to-do” list each year. And while losing weight to fit into your skinny jeans is a noble cause, the health implications go far beyond looking good. Carrying around extra weight increases your risk for diabetes, cardiovascular disease, and even cancer.² Dropping those extra pounds becomes more important when you consider that. Fish oil can help!

A number of studies have shown that the omega-3s in fish oil support weight loss, in part by reducing the proliferation of fat cells, preventing the accumulation of fat, and improving insulin and glucose tolerance.^{3 4} And now, two new studies have discovered that fish oil can prompt fat storage cells to act like fat burning cells. To explain: our bodies have both brown fat cells and white fat cells—brown fat’s job is to burn fat to maintain body temperature, while white fat’s job is to store fat for future energy use. The studies confirmed that fish oil causes white fat to act like brown fat, which may reduce weight gain in middle age.^{5 6}

Maximize Muscle Mass

Building muscle mass is important to looking and feeling good in your body and supporting healthy glucose metabolism, but it is also important in maintaining mobility and the ability to remain active throughout life. Know what can support muscle building? You guessed it! Fish oil! Studies looking specifically at older adults (60 and older) have found that fish oil supplementation increases muscle mass and improves strength, especially when combined with strength training exercise.^{7 8} Much of the research has focused on muscle building in older populations because muscle loss presents such a problem; however, there is also research that shows omega-3s, when taken with protein, increases muscle synthesis in healthy middle-aged men and women too, even when they didn’t engage in regular physical activity.⁹

Boost Brain Health

Okay, so maybe improving brain health wasn’t at the top of your to-do list for 2017, but it should be! What does an unhealthy brain look like? It can manifest as anxiety, depression, addiction, inability to focus, forgetfulness, uncontrollable temper, aggressive behavior, or dementia, to name a few. And the omega-3s have been shown to help with each of these issues. The omega-3 fat DHA comprises up to 30% of fat in the brain, influencing nerve transmission and cellular communication—low levels of DHA can negatively affect brain function. In young and old alike, the omega-3s have proven to improve cognition, learning, attention, focus, and memory. They also have a positive effect on mood and mental health, particularly in depression and stress and anxiety. One study found EPA to be as effective as Prozac in reducing the symptoms of depression.¹⁰ And research has also shown that omega-3 supplements reduce both anxiety and stress-induced inflammation.¹¹ The anti-inflammatory docosanoids produced by DHA are also thought to function as neuroprotectins in the brain, protecting brain cells from inflammation and oxidative damage, which are thought to play a role in the development of dementia, including Alzheimer’s.¹²

As we move further into this new year, don’t feel guilty if you’ve strayed from your resolution! Look forward and focus on improving whole body health, one step at a time. A perfectly easy place to start is with a fish oil supplement. One survey concluded that each year 84,000 deaths are attributable to low-dietary omega-3 fatty acid intake—start your total health makeover with fish oil today!^{13 14}

References

1. http://www.ncbi.nlm.nih.gov/pubmed/?term=omega+3+fatty+acids
2. http://www.cdc.gov/obesity/data/adult.html
3. Cavaliere G, Trinchese G, et al. “Polyunsaturated Fatty Acids Attenuate Diet Induced Obesity and Insulin Resistance, Modulating Mitochondrial Respiratory Uncoupling in Rat Skeletal Muscle.” PLoS ONE 11(2); Feb 2016
4. Liu H, Qiu Y, et al. “A high ratio of dietary n-3/n-6 polyunsaturated fatty acids improves obesity-linked inflammation and insulin resistance through suppressing activation of TLR4 in SD rats.” Nutrition Research 33; July 2013
5. Kim M, Goto T, et al. “Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system.” Scientific Reports 5, Article no: 18013; Dec 2015 http://www.nature.com/articles/srep18013
6. Quesada-Lopez T, Cereijo R, et al. “The lipid sensor GPR120 promotes brown fat activation and FGF21 release from adipocytes.” Nature Communications 7, article no: 13479, Nov 2016
7. Smith G, Juilliand S, et al. “Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults.” Am J Clin Nutr. July 2015;102(1):115-122
8. Rodacki C.L.N., Rodacki A.L.F., Pereira G., Naliwaiko K., Coelho I., Pequito D., Fernandes L.C. Fish-oil supplementation enhances the effects of strength training in elderly women. Am. J. Clin. Nutr. 2012;95:428–436.
9. Smith G, Atherton P, et al. “Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women.” Clin Sci. 2011 Sep;(6):267-78
10. http://www.ncbi.nlm.nih.gov/pubmed/18247193
11. Kiecolt-Glaser J, Belury M, et al. “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial.” Brain Behav Immun. 2011 Nov;25(8): 1725-1734
12. Dyerberg J MD & Passwater R PhD. The Missing Wellness Factors – EPA and DHA. Basic Health Publications, Inc., 2012. Pg. 39
13. Dyerberg J MD & Passwater R PhD. The Missing Wellness Factors – EPA and DHA. Basic Health Publications, Inc., 2012. Pg 34
14. http://www.ncbi.nlm.nih.gov/pubmed/19399161