Plenty of depressed patients respond using omega-3 fatty acids. Brain cells are coated with fats. And when the fats are omega-3 fatty acids, the cells simply function better. That includes brain cell receptors that process serotonin, the hormone that regulates our sense of well being. I recommend at least two grams per day. I recall reading one studty that suggested one gram of EPA (an omega-3 fatty acid found in fish oil), taken daily, significantly reduced depression symptoms in patients who had been diagnosed with “persistent depression.”
And here’s the best part: Before the study began, all the patients had been unable to control their depression symptoms with SSRI drugs such as Prozac. If depressed patients followed the EPA protocol for 3-4 months — adding at least 2,000 I.U. of vitamin D3 and a good multi-B vitamin (especially B-12) daily –they often feel improvement without any side effects compared to the drugs.
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.
Elevations in CRP suggest increased risk of cardio-vascular disease.
If it is elevated, I would recommend Omega-3 fatty acid (fish oil). his is a natural intervention for the treatment and prevention of coronary artery disease (CAD). Certain omega-3 fatty acids have biochemical properties that promote atherosclerotic plaque stability and thereby decrease the incidence of cardiac ischemia and ischemic cardiac arrhythmias. An ever-increasing body of evidence supports the role for omega-3 fatty acids, i.e. fish oil, in through a role as anti-arrhythmic agents, through anti-thrombotic effect, and through atherosclerotic plaque stabilization, probably as a result of topical anti-inflammatory action.
Dosage requirement is between 2 and 3 grams per day, in divided doses. Generally, the preferred cardiac ratio of 3:2 EPA/DHA, but in inflammatory conditions the EPA/DHA ratio does a bit better at 6:1.
I recommend either EPA-DHA 720 or EPA-DHA 6:1 enteric coated. These can be purchased on the Metagenics link.
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
Tribulus Fruit – a key herb used traditionally to support male libido and healthy sexual function.
Dr. Tucker’s pick: Tribulus Synergy by Metagenics. This provides Tribulus Fruit, Ashwagandha Root & Cowage Seed. This all-in-one herbal formula is used for vigor, vitality & positive mood.
CoQ-10 – can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. CoQ-10 may also improve sperm quality. Japanese researchers found it can increase fat burning during exercise. This is an absolute must supplement if you are taking a statin drug (cholesterol lowering drug).
Dr. Tucker’s pick: NanoCell-Q by Metagenics. This is a highly absorbable form of CoQ10. I also like the orange flavor. Natural sources include meat, fish, eggs, and broccoli.
Vitamin D – is a hormone that helps your bones absorb calcium. Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, less chance of a heart attack, and supports the immune functions.
Dr. Tucker’s pick: Iso D3 by Metagenics. This delivers 2,000 IU of the active form of vitamin D in the body. Natural sources include sunshine and fortified milk.
EPA-DHA Omega 3 Fatty Acids – these are essential! Fish oil can reduce triglycerides, boost HDL cholesterol, lower blood pressure, reduce inflammation, supports healthy brain & nervous system function. Omega 3’s also support optimal joint function. Omega 3’s may lower your risk of colon and prostate cancers as well. I want everyone of my patients, male & female on this supplement!
Dr. Tucker’s pick: OmegaPure 780 by XYMOGEN (call 1-800-647-6100 to order. Use PIN TUC 500) or EPA-DHA 720 by Metagenics. Natural sources include salmon, tuna, or other fatty fish.
Resveratrol – this is a powerful antioxidant.You can’t stop the clock, but you can slow it down. This chemical, found in the skin of grapes, seems to interact directly with genes that regulate aging. Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people’s brains, and halt the growth of prostate-cancer and colon-cancer cells.
Dr. Tucker’s pick: Resveratin by XYMOGEN. (call 1-800-647-6100 to order. Use PIN TUC 500). Natural sources include red wine and red grape juice.
EGCG – this is an anti-oxidant in green tea. Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. It has also been shown to help prevent cancer and can improve heart health.
Dr. Tucker’s pick: Celepro by Metagenics. I love Celepro because it supports healthy cellular aging. It contains green tea leaf extract, D-Limonene, Lycopene & Turmeric. This combination offers protection against free radicals.
Multivitamin/mineral – every guy should be on a comprehensive, high qualty multivitamin/mineral. My recommendation for idiot proofing what you should take is the Wellness Essentials for Men packets by Metagenics. These packets contain the Tribulus, EPA-DHA, zinc, quercetin, E, B’s, etc that all of us guys need. Don’t mess around, start taking a good quality supplement like this one offered by Metagenics.
Bonus – Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. These address problems caused by antibiotics use, chemotherapy, irritable bowel syndrome, and support healthy immune function.
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
Good Sources of Sat Fats
Somethings are worth saying again – fat is good for us.
Two good sources of fat are saturated (animal) fat and omega-3 fats.
- Omega-3s – These are great for heart health. They protect against cardiovascular disease. They also helps to burn body fat. For good sources of omega-3s enjoy wild fish, avocado, olives, cod liver oil, Sacha Inchi oil, and nuts. I recommend you take supplements called EPA-DHA 720 by Metagenics www.DrJeffreyTucker.meta-ehealth.com
- Saturated Fats –These fats boost your immune system. They also help you to absorb calcium. Find it in grass-fed beef, raw milk, and raw butter.
You can find healthy sources of fat in these 9 foods:
- Organic butter
- Olive oil
- Raw milk
- Cold water wild fish
- Grass-fed beef
- Free-range chicken
Vegetable oils that you cook with are fats that are highly processed to extend their shelf lives. Saturated fats come from nature, trans fats are almost always man-made. Eliminate the trans fats, they are not essential fats; nor do they promote good health. Margarine is produced at high temperatures which destroys vitamin E, and other nutrients in the oil. The final product contains trans-fatty acids.
Trans-fatty acids increase inflammation in the body (colitis, arthritis, muscle and joint conditions).
I’m OK with butter. It does not contain trans fat. It’s also a good source of fat-soluble vitamins, including vitamin A, D, E and K. None of these essential vitamins are found in significant quantities in margarine.
Fats to Avoid
Bad fats are the omega-6s. They are needed for a balanced diet, but only in small amounts. You need a higher ratio of omega-3s to omega-6s in the foods you eat. You can avoid high levels of omega-6, by not eating grain-fed beef, processed foods, and vegetable oil. Avoid processed, packaged foods like potato chips, cookies, cakes, and bottled salad dressings.
Here’s a short list of foods which contain trans fats:
- Hardened Margarines and shortenings
- Bottled salad dressings
- Fried fast foods
- Corn chips
- French fries
- Fried meats like chicken and fish
- Baked goods including biscuits, breads, cakes, cookies and crackers
Let talk about Fat:
My mother in law has cooked with olive oil her whole life. She was a very heavy lady until she had gastric bypass surgery. But she doesn’t have heart disease. Her kids are healthy& robust. Her family appears to enjoy good health. My mom always cooked with butter instead of margarine. When the fad went to vegetable oils and hydrogenated fats, we tossed out natural saturated fats and embraced trans fats. This was a big, big mistake.
Fat is an important part of diet. The simple truth about fat is: you have to eat fat to lose fat. I just need you to eat the right kind of fat.
Fat fell out of favor at the end of the 70’s. Once the 80’s hit, the government told us that animal fats caused heart disease. The Government Guidelines recommended we limit our saturated fat to less than 10 percent of our daily calories. Americans started buying low-fat products. However, over the next two decades, we have seen an epidemic of obesity and diabetes.
Now in 2010 the latest science is supporting saturated fats again. In the March edition of the American Journal of Clinical Nutrition researchers attribute America’s obesity and bad health to carbs – not saturated fats. I believe cardiovascular disease or coronary heart disease is linked to too much carbs in the diet. Reducing saturated fat in the diet does not prolong life or lower the incidence of coronary heart disease.
The real killer is trans-fatty acids, not saturated fat. Trans fat should be omitted from our diet, period.
I don’t care if my patients get about 50 percent of their fat intake from saturated fat. I want to see “good” cholesterol (HDL) levels, and no problems with insulin resistance. High HDL is the most reliable way to prevent heart disease.
I recommend eating a diet with good-quality protein and good-quality fat.
Most of the nutritionist I talk to, recommend fats and oils for good health. Why?
Fats including the Omega-3 fatty acids (EPA-DHA 720) – a deficiency can lead to depression, dementia, lack of concentration and a host of chronic diseases including heart disease, diabetes, and cancer.
Eat the right fats and you will:
- Burn fat
- Increase weight loss
- Increase your metabolism
- Reduce inflammation
- Become more sensitive to insulin, which will balance your blood sugar
I recommend EPA-DHA 720 by Metagenics as a good source of omega 3 fatty acids
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
How Do I Get Stronger Bones?
Increased intakes of omega-3 fatty acids, DHA (docosahexaenoic acid) in particular, may increase bone mineral content and produce healthier, stronger bones, according to a new study involving rats.
Omega-3 fatty acids, most notably EPA (eicosapentaenoic acid) and DHA, have been linked to a wide range of health benefits, including reduced risk of cardiovascular disease, good development of a baby during pregnancy, joint health and improved behavior and mood.
According to findings of the new study with rats, DHA “appears to be a vital constituent of marrow” and enhances bone mineral content (BMC). The findings did not extend to EPA, however.
Scientists from Purdue University, Indiana University School of Medicine, Korea Maritime University and the U.S. National Institutes of Health (NIH), reported their findings in the British Journal of Nutrition.
For stronger bone development I recommend Ostera (Metagenics), Cal Apatite Plus (Metagenics), Vitamin D3 (2-5 grams daily), and EPA-DHA 720 (Metagenics). Order at www.DrJeffreyTucker.meta-ehealth.com