All Posts tagged fish oils

Brain Fitness

You already know I’m big on physical fitness but I also feel brain health deserves attention too.

Brain health and memory can be positively influenced by simple things we can do physically, mentally and nutritionally:

1. Stay physically active. Regular activity, not necessarily planned exercise, seems to relate to brain fitness. Activities like gardening, dancing and cleaning could increase chances of maintaining brain health.

2. Challenge your brain. Calculate, do word search games and crossword puzzles, and go to lectures, concerts and museums. Learn a foreign language or how to play a musical instrument.

3. Stay socially active. People who are active in clubs and social networks may hold up better cognitively than those who are less socially active.

4. Feed your brain. The brain and nervous system are comprised of 60 percent fat, so ensure your diet is rich in the Omega 3 essential fatty acids found in coldwater fish, fish oil and flax oil. 

 5. Lower brain calcium levels with supplements. Proper levels of calcium within the neurons are required for optimum brain function. As we reach middle age, brain calcium levels begin to rise because our bodies stop producing a protein responsible for regulating calcium concentration within the cells.

By increasing physical activity, proper nutrition, and lowering brain calcium levels, most adults will notice a definite improvement in alertness and cognitive ability within 90 days.

XYMOGEN & METAGENICS have specific formulas for improving brain function. 

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Antioxidants: The Benefits of Certain Foods

As we age our brain suffers damage that causes our mental functions to slow down, lose memory, and our ability to focus weakens. Antioxidants can help reverse this damage. But what is the right combination of nutrients that help prevent memory loss?

An easy answer is that blueberries are a great food choice to help because they are loaded with antioxidants. Add fresh blueberries to your yogurt at breakfast time.

In 1999, Dr. Joseph published a landmark study on the subject in the Journal of Neuroscience. His study revealed that blueberries reversed mental aging. Dr. Joseph took four groups of rats and fed them a normal diet. Three of the groups were given strawberry, spinach, or blueberry extracts. Over the course of 18 weeks, he tested the rats for coordination and mental functioning.

The blueberry group performed best on the coordination tests. This group also showed improved neuron functioning. His research led him to nickname blueberries “brainberries.” He has since released several other studies on the subject.

Blueberries also function as anti-inflammatory agents to protect brain integrity.

Blueberries are also rich in phytochemicals. It’s clear that blueberries are good for you. But they can be even better. The trick is to eat them foods rich in fats. At the top of the list are walnuts and avocado. Walnuts are rich in omega-3 fatty acids. That makes blueberries and walnuts a powerful combination. These foods promote youthful flexibility in brain cell membranes.

“Polyphenols in berries and fatty acids in walnuts fluidize the cell membrane,” says Dr. Joseph. “They make it responsive to a wide array of signals.” This increases the efficiency of those transactions.

Walnuts also block disease-causing inflammation in our cells. Recent research links inflammation to Alzheimer’s disease, so reducing inflammation is important to promote better mental function. It might even reverse Alzheimer’s disease.

The Brain Antioxidant I Recommend

 I recommend two products by Metagenics 1)  EPA-DHA 72o – an omega 3 fish oil 2) Celepro – contains green tea extract.

Otherwise, try a handful of blackberries and mix them with almonds. Wash them down with green tea. All three are packed with antioxidants. Switch it up and go for strawberries and pecans. These are both rich in antioxidants. The best thing is antioxidants don’t just boost brain power. They promote overall good health.

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Fight Depression without Drugs

1. Take vitamin D. Deficiency in this essential vitamin can lead to depression. Supplement with at least 2,000 to 5,000 IU of vitamin D3 a day.
2. Take omega-3 fats. Your brain is made of up this fat, and deficiency can lead to a host of problems. Supplement with 1,000 to 2,000 mg of purified fish oil a day.
3. Take adequate B12 (1,000 micrograms, or mcg, a day), B6 (25 mg) and folic acid (800 mcg). These vitamins are critical for metabolizing homocysteine, which can play a factor in depression.
4. Get checked for mercury. Heavy metal toxicity has been correlated with depression and other mood and neurological problems.
5. Exercise vigorously five times a week for 30 minutes. This increases levels of BDNF, a natural antidepressant in your brain.

I recommend Wellness Essential For Women or Wellness Essentials for Men by Metagenics to help fight depression. Order @  www.DrJeffreyTucker.meta-ehealth.com

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Tips to Boost Brainpower

“If you want a sharper mind, actively start caring for your brain and acting for its betterment,” says Daniel Amen, M.D., author of Magnificent Mind at Any Age.

Break Up Your Routine

Brush your teeth with your left hand (if you’re a righty),  eat with your non-dominant hand,  jog backward, and pursue anything else that forces you to deviate from your daily patterns. “In so doing, you’ll stimulate new parts of your brain, encouraging it to make new connections,” says Dr. Amen.

Hydrate Your Mind

Your brain is 80 percent water, and if it’s not hydrated, your neurons can’t perform properly,” says Dr. Amen. Drink eight six-ounce glasses of water a day and avoid excessive alcohol and caffeine.

Clock Seven Hours of Shut-eye

“Science shows that people who sleep for seven hours exhibit significantly more brain activity than those who don’t,” says Dr. Amen. Lack of sleep inhibits learning, concentration, and memory.

Meditation

Achieve a calm, clear, stress-free brain through meditative belly breathing: Inhale slowly, allowing your stomach (not your chest) to rise, and then say the word one as you exhale. Repeat for 10 minutes.

Dance, Dance, Dance

“Few activities stimulate as wide a variety of brain systems as dancing does,” says Dr. Amen. “Dancing requires everything from coordination and organization to planning and judgment.”

Join a Reading Group

Watch less TV and read more. “Reading is good for your brain only when it involves storing and retrieving information,” says Dr. Amen. That’s why reading groups are beneficial. “And the social aspect of book groups adds another dynamic that bolsters cognitive functioning.”

Take Omega 3 Fish oils. It is remarkable for brain function. I recommend EPA-DHA 720 by www.DrJeffreyTucker.meta-ehealth.com

Kill the ANTs

“Automatic negative thoughts (ANTs) inflame the areas of the brain responsible for anxiety,” says Dr. Amen. They also increase the production of stress hormones, which kill brain cells. Whenever an ANT enters your mind, write it down and devise a plan to correct it.

Make love often

Men who make love at least twice a week are 50 percent less likely to have a heart attack than those who have sex less often, say scientists. This matters because growing evidence supports a simple fact: What’s good for the heart is good for the brain. “Sex also releases feel-good chemicals that fight stress,” says Dr. Amen.

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Insufficient ALA Could Be Linked to Obesity

A new study, published in the Journal of Lipid Research, describes an increase in fat mass of mice over several generations when fed an “unbalanced western diet.” The authors suggest a deficiency in alpha-linolenic acid (omega-3) coupled with a chronic excess of linoleic acid (omega-6) could lead to “inherited obesity.”

In addition to weight gain,  insulin resistance and the expression of the inflammatory genes may be involved.

“Collectively, our data show that continuous exposure to a high-fat diet combined with a high LA:LNA (omega-6:omega-3) ratio over generations triggers a discrete and steady increase in inflammatory stimuli, accompanied by enhancement of fat mass,” the researchers wrote.

How many times have you heard me say take your fish oils?  Low amounts of omega 3’s  may have serious long-term effects on health.

During the last 40 years we had seen an increase of over 250% in levels of omega-6 intake and a fall in levels of omega-3 of 40%. This change in diet has coincided with a steady rise in obesity levels through the generations.

We may be out of balance between the good omega 3’s to the not as good omega 6’s by as much as 40-to-1 in the United States.

Alpha-linolenic acid (ALA) omega-3 is an essential fatty acid that the body cannot make and therefore must be consumed in the diet. Good sources of ALA include: flaxseed, soybeans, walnuts and olive oil. 

I recommend ALAMax CR by XYMOGEN  (order by calling 1-800-647-6100 use PIN # TUC500.) I also recommend OmegaPure 780 fish oils by XYMOGEN

An unbalanced diet can lead to changes in the expression of genes that control growth and immune factions.

Journal of Lipid Research 51(8):2352-2361, 2010

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August 31, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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August 31, 2010 

 
In This Issue
Cholesterol article
Exercise Column
Headaches update
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List of Upcoming Seminars

 
Dr. Tucker’s teaching schedule 

Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?
 
To learn more, please visit www.RehabDiplomate.com

 

 

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Dear Dr. Jeff,
Dr. Jeffrey Tucker

BJ Palmer said, “You never know how far reaching something you may think say or do today, can affect the lives of countless millions tomorrow.” In this issue, I’m sharing two articles that give you practical tips for lowering high cholesterol and decreasing body fat. These are two fequently asked questions that I receive in my practice. I hope I can help you make a firmer commitment to your overal health. 
 
Keep checking www.DrJeffreyTucker.com so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 

Supplements used to lower cholesterol
 

I’ve been upset about cholesterol lowering drugs for years. I want what’s best  for you. My practice and the techniques I use are based on enhancing the nervous system through more natural alternative therapies. Cholesterol is integral to your cell membranes and is critical for nerve function. Every nerve in the body is covered in fat (cholesterol). Sixty percent of the brain is composed of fat (cholesterol). And cholesterol is vital for the production of sex hormones. Lowering cholesterol levels too much can have a very dangerous effect on brain and nerve function. From everything I read I believe that a healthy cholesterol level is less than 200 mg/dl and greater than 110 mg/dl. Some studies even suggest a cholesterol of 230 mg/dl is healthy. Strive for LDL less than 100 mg/dl; HDL for males – greater than 50 mg/dl, HDL for females greater than 60 mg/dl. I am now actually  seeing patients on cholesterol lowering drugs with levels too low. Cholesterol is so important that your body does not rely on food sources alone.

 

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Order UltraMeal Plus

Nutrition + Weight training + Cardio

In my practice, I educate clients that every intelligent weight loss program needs three core elements: Nutrition, resistance training (bodyweight, free-weight &/or kettlebells), and cardiovascular training.  Lean, muscular, flexible, pain-free, healthy and vital are the goals. The weight training helps us build strength and increase muscle mass (see my 20 minute workouts); the cardiovascular training increases endurance and improves the function of our cardivascular system (see my 20 minute workouts). The nutrition is as important as any. When intelligent nutrition is combined with intelligent training, results are amplified. The results have been exceeding realistic expectations: lean muscle mass is dramatically increased, body fat is dramatically decreased. Every health goal can be enhanced by increasing muscle mass and by decreasing body fat percentiles. Want to fit into your favorite pair of jeans again?  Increase muscle and decrease body fat. Want to run faster? Increase muscle and decrease body fat. Want to look better and feel better? Increase muscle and decrease body fat.
 
I don’t have all the answers but I am certain that to elevate our health we need to utilize nutrition, resistance weight training, and cardio. You cannot overemphasis one aspect of the three elements to the near exclusion of the other two. Realistically and empirically, the dramatic progress comes from concentrating on weak points and not continually playing to our strengths. 

 

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Headaches Update

Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Research has shown that subjects who suffer from migraine headaches have blood sugar level problems (reactive hypoglycemia). A diet free of sugar, and eating six small meals per day improved headaches. 
 
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720 by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.

Read more…

Feel free to forward our newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 

Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911

 
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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Headache Update – which supplements to take

Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Some people that suffer from migraine headaches have blood sugar level problems (reactive  hypoglycemia).  A diet free of sugar, and eating six small meals per day is one strategy to improves headaches. 
 
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720  by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.
B-vitamins may be of value for migraine patients in the same way that bringing blood sugar under control is helpful. Also, there is some research to show that a high dose of riboflavin can help migraine patients. Taking 400 mg/day of riboflavin helped subjects with migraine headaches. Compared to taking aspirin, they did no better than the group receiving ribof lavin alone. Riboflavin also reduced the frequency of headaches and use of medication. Metagenics has a great B-complex vitamin that has extra riboflavin in the more biologically available phosphorylated form.
Research has shown that patients with both migraine and tension headaches had lower salivary and serum magnesium levels than  age-matched controls. In addition, serum magnesium tended to be even lower during migraine attacks. Magnesium, may also help relieve symptoms like nausea and photophobia. (Look for 100 mg of magnesium per tablet).
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DHA & Pain Relief

Antinociceptive effects of docosahexaenoic acid against various pain stimuli in mice.

Nakamoto K, Nishinaka T, Mankura M, Fujita-Hamabe W, Tokuyama S.

Department of Clinical Pharmacy, Kobe Gakuin University, School of Pharmaceutical Sciences, Kobe, Japan.
Abstract

Docosahexaenoic acid (DHA), an omega-3 polyunsaturated fatty acid (n-3 PUFAs), is an essential polyunsaturated fatty acid in the central nervous system, and possesses many physiological functions in neurodegenerative diseases. Previously, there are some reports that n-3 PUFAs contribute to pain relief. As the antinociceptive effect of DHA alone has not been reported, this study examined the antinociceptive effect of DHA on various pain stimuli. To evaluate the antinociceptive effect of DHA on thermal and chemical nociception, we employed the tail flick test, acetic acid writhing test and formalin test in mice. DHA was orally administrated at 5, 15 and 25 mmol/kg at 30 min before measurement. DHA administration dose-dependently exerted an antinociceptive effect against thermal and chemical stimulation in comparison to the control olive oil administration. These effects of DHA were abolished when mice were pretreated with naloxone, an opioid receptor antagonist. These findings suggest that DHA has opiod receptor-mediated pain control activities, and may provide valuable information towards an advanced therapeutic approach for pain control.

OmegaPure 820 from XYMOGEN (phone # to order 1-800-647-6100) has independent third party assays that document freshness and purity of every DHA batch.

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More on Heart Disease Prevention

If you truly want to protect yourself from heart disease, stop smoking and reduce your stress levels. At least the medical authorities have gotten those two right. And when it comes to your diet, forget about saturated fat and cholesterol.  Concentrate on these habits:

• Consume more monounsaturated fats from sources like olive oil, nuts, avocados and avocado oil

• Cut out the sugar and refined carbohydrates

• Consume more omega-3 fatty acids, from wild game, grass-fed beef and bison, sardines and wild (not farm-raised) salmon. And take an omega-3 fish oil supplement daily. I recommend Metagenics EPA-DHA 720. Take at least 2-4 grams per day.

• And reduce as much as possible omega-6 fatty acids in your diet. These come primarily from conventionally raised meats, processed foods, fried foods and vegetable and seed oils (corn, soybean, sunflower, cottonseed, etc.)

Start your day off with a protein shake. I recommend UltraMeal by Metagenics – 2 scoops. Order at www.DrJeffreyTucker.meta-ehealth.com

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Omega 3’s and breast cancer

In a British Journal of Cancer study, a French research team notes that cells in breast tumors can be made more sensitive to chemotherapy when lipids in the membrane are enriched with DHA, an omega-3 fatty acid.

To test this claim, researchers recruited 25 breast cancer patients whose cancer had spread to other parts of the body. At this stage, prognosis is not good, so treatments are aimed at delay of death and symptom relief. In nearly two-thirds of the subjects, cancer had spread to the liver. Expected survival time in these cases was about 14 months. After receiving a 1.8-gram DHA supplement daily for two to six months, the average survival time for the entire group was 22 months.

But this result was most impressive: Among 12 subjects who achieved the highest blood levels of DHA, average survival time was nearly three full years. That’s a lot of extra time when you’re expecting just 14 months.

Of course, we can’t assume that DHA supplementation would prompt even greater survival rates in women whose cancer had not spread beyond the breast. But for most patients there are many plusses with virtually no negatives in taking omega-3 supplements.

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