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
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
Increased intake of omega-3 fatty acids have been shown to alleviate symptoms of depression. The optimum omega-6 to omega-3 ratio is 1:1. But because omega-6 is abundant in processed foods (while the primary dietary source of omega-3 is fish) the omega-6 to omega-3 ratio of a typical American diet is by some estimates more like 20:1; a ratio that’s been linked to a wide range of chronic health problems.
A Dutch research team out of Rotterdam recruited more than 260 subjects with symptoms of depression, and about 460 randomly selected control subjects. A blood sample was taken from each subject. In their analysis of the samples, researchers found what they called a “direct effect of fatty acid composition on mood.” Subjects with depressive disorders had a significantly higher ratio of omega-6 to omega-3 fatty acids compared to subjects who were not depressed.
Walnuts and flaxseed contain alpha-linolenic acid, which is converted to omega-3 in the body. But only fish contains both omega-3s – eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA). Salmon, tuna, swordfish, lake trout, herring, mackerel, and sardines are all good sources of EPA and DHA . The drawback with fish is the potential for mercury contamination when dark-meat fish (such as tuna and swordfish) is eaten several times each week.
In my opinion, supplements of fish oil (EPA-DHA 720 by Metagenics) provide an easy way to ensure a good intake of omega-3 fatty acids. Mercury content: zero. I recommend at least 2-3 grams per day for depression. When clients are under my direct supervision I add other specific supplements for individual needs.