There’s no shortage of research affirming the benefit of omega-3 fatty acids… but until now it hasn’t been all that easy to learn whether you get enough from your diet or should buy the supplements. It’s not a casual question — high-quality fish oil comes with a wince-worthy price tag, and it may be one supplement you can afford to do without if you are an enthusiastic eater of cold-water fish, walnuts or any of the many other foods that are rich in this vitally important nutrient.

So I was intrigued to learn that there is now a home-test kit you can use to determine whether you have sufficient blood levels of these fabulous fats. Called the “HS-Omega-3 Index” blood test, it measures blood levels of the two heart-healthy fats found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

How the Test Works

I did the home test and found that it was actually very easy. All it requires is a quick swab of your fingertip with the enclosed alcohol wipe and then a prick (it didn’t hurt) with the lancet. You have to allow blood to collect on your fingertip until there’s enough to fall as a drop onto the square of blotting paper, and then you send this paper to the lab in the enclosed postage-paid return mailer that you can drop right in a mailbox. It took less than five minutes to prepare my sample, and in less than two weeks, I received my results via e-mail in a special password-protected account.

I spoke with William Harris, PhD, founder of OmegaQuant, LLC, the company that produces the test I tried. He told me that the company’s goal is to provide a standard for assessing omega-3 blood levels because “this is a risk factor you can do something about and, though people are increasingly aware of the need for omega-3 fatty acids, few know what their omega-3 level actually is,” he said. Dr. Harris is director of the Cardiovascular Health Research Center at Sanford Research/USD in Sioux Falls, South Dakota, and is a research professor of medicine at the Sanford School of Medicine.

Is It Worth The Price?

How did I do? On a scale of “undesirable” (4% or less)… through “intermediate” (6%)… to “desirable” (8% or more), my result was a very satisfying 13.1%. This measure reflects the percentage of EPA and DHA fatty acids in my red blood cells — and it’s not altogether surprising that my score was excellent, since I supplement with two teaspoons of fish oil daily.

I do have some concerns about this test kit and other products like it, however. For one thing, Dr. Harris acknowledged that it’s not yet known exactly how much EPA+DHA any particular person should take to achieve the desirable target. At $200, the home-test kit doesn’t come cheap, but Dr. Harris told me that since medical professionals pay a wholesale price, you may be able to get the test done for less by your doctor or at a lab with your doctor’s prescription. However, because the standards of measurement have yet to be clinically validated, it’s unlikely to be covered by your health insurer.

So is this money worth spending? If the decision whether to have this test comes down to dollars and cents, I am not sure it adds up. On the other hand, if it shows that you are in serious need of supplementation and it gets you focused on that, it may turn out to be invaluable.

Source(s):

William S. Harris, PhD, research professor of medicine at the Sanford School of Medicine at the University of South Dakota, Sioux Falls. www.omegaquant.com.

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Reprinted with the permission of:
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Lifestyle change has always been a cornerstone of treatment for people with type 2 diabetes. Beyond that, we don’t hear all that much about natural approaches. So I was heartened to learn that at the March 2009 Diabetes UK’s Annual Professional Conference in Glasgow, scientists presented findings on traditional plant-based remedies to prevent and control diabetes. I set out to gather some information from Mark Stengler, ND, author of Bottom Line’s Natural Healing, about other such treatments — and found out that many date back hundreds, even thousands, of years.

Manage your diabetes easily

Everything Old is New Again

According to Dr. Stengler, type 2 diabetes absolutely can be prevented and, in certain cases, even reversed with diet, exercise and appropriate dietary supplements. He believes the British researchers are on the right track and was happy to share with me some of his own “best practice” advice for prevention, maintenance and symptom management of this lifestyle-related disease.

To Prevent Diabetes

Gymnema Sylvestre to Curb Sugar Cravings

We began by discussing gymnema sylvestre, which British investigators in Glasgow identified as beneficial to both prediabetic and diabetic patients. A staple of Ayurvedic medicine, this herb helps curb cravings for sugary foods that throw your blood glucose levels off balance. Scientists speculate that it works by positively influencing insulin-producing cells in the pancreas.

Dr. Stengler’s advice: Dr. Stengler believes gymnema sylvestre works best when used in combination with other glucose-balancing herbs, such as bitter melon and fenugreek. Ask your doctor for advice on the best combination and dosage for you.

Chromium to Normalize Sugar Levels

Your body requires adequate levels of chromium to properly control blood glucose levels. This essential trace mineral aids in the uptake of blood sugar into the body’s cells, where it can be used to generate energy more efficiently. It’s also helpful in reducing sweet cravings.

Dr. Stengler’s advice: Under your physician’s supervision, take up to 1,000 micrograms of chromium a day. Dr. Stengler adds that this is a good herb to take with gymnema.

Regulate Blood Sugar with Fiber and Fiber Supplements

Soluble fiber helps prevent or control prediabetes and diabetes by slowing the rate at which intestines release glucose into the bloodstream, thus modulating fluctuations in blood sugar levels. Rich sources of soluble fiber include plant foods, such as legumes, oat bran, rye, barley, broccoli, carrots, artichokes, peas, prunes, berries and bananas. In a small study in Taiwan, scientists found that supplementation with glucomannan (a soluble dietary fiber made from konjac flour) lowered elevated levels of blood lipids, cholesterol and glucose in people with diabetes.

Dr. Stengler’s advice: Most Americans eat too much junk food and too little fiber. For his patients who fall into that category, Dr. Stengler typically prescribes one glucomannan capsule 30 minutes before lunch and dinner, and another before bedtime with a large glass of water.

Managing Symptoms and Minimizing Complications

Boost Antioxidant Levels with Alpha-Lipoic Acid

This powerful antioxidant kills free radicals that damage cells and cause pain, inflammation, burning, tingling and numbness in people who have peripheral neuropathy (nerve damage) caused by diabetes. Studies also suggest that alpha-lipoic acid (ALA) enables the body to utilize glucose more efficiently.

Dr. Stengler’s advice: Take alpha-lipoic acid daily under the supervision of a trained professional.

Decrease Blood Glucose Levels with Chamomile Tea

Drinking chamomile tea, a rich source of antioxidants, may help prevent diabetes complications, such as blindness, nerve damage and kidney problems, say UK and Japanese scientists. In a trial of diabetic rats, those fed chamomile experienced a decrease in blood glucose levels associated with induced stress, leading to fewer degenerative changes in tissue associated with inflammation. These findings were reported online in the August 6, 2008, issue of Journal of Agricultural and Food Chemistry.

Dr. Stengler’s advice: Drink chamomile tea along with antioxidant-rich black, white and green teas.

Take Omega-3 Fatty Acids to Reduce Inflammation

These healthy fats improve the body’s ability to respond to insulin, reduce inflammation, lower blood lipids and prevent excessive blood clotting. Good dietary sources of omega-3 fatty acids include cold-water fish, such as salmon or cod (eat two or three times a week), olive or canola oil, flaxseed and English walnuts.

Dr. Stengler’s advice: Unless you know you are getting sufficient omega-3 fatty acids in your diet, it’s good to take a daily fish oil supplement that contains about 1,000 mg of the omega-3 fatty acid eicosapentaenoic acid (EPA) and about 500 mg of the omega-3 fatty acid docosahexaenoic acid (DHA).

Caution: Because many dietary supplements lower blood sugar, and fish oil supplements may alter the way anticoagulant therapy functions, it is critical to work closely with your doctor before and while taking any of the above supplements. He/she will prescribe the right doses for you and also may suggest that you alter other medications accordingly.

Don’t Neglect the ABC’s of Diabetes Self-Care

When addressing a difficult disease such as diabetes, all the nutrients and vitamins in the world will do no good if you do not also follow the basics of diabetes self-care: Maintain a healthy weight… get 20 to 30 minutes of exercise most days of the week… follow a diet that emphasizes lean proteins and healthy fats and limits simple carbohydrates… monitor blood glucose levels… and take diabetes, blood pressure and cholesterol medicine as prescribed by your physician. Dr. Stengler adds that even as simple a measure as taking a 10-minute walk after each meal can keep blood sugar under control. Start today.

Source(s):

Mark A. Stengler, NMD, a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. He is author of Bottom Line’s Natural Healing newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California, and adjunct clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com and www.lajollawholehealth.com.

Get involved with the Medifast Diet and make drastic changes to your health. Make sure that you include one of the Medifast Coupons so that you can get a great discounted price with the latest Medifast Coupon Code.

Reprinted with the permission of:
Bottom Line Publications/Daily Health News
Boardroom Inc.
281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com

Which is better, walnuts or fish oil? Actually, the answer is both, according to new research. In a clinical trial to compare the two types of omega-3s, researchers at Loma Linda University in California found that plant-derived omega-3 oil in walnuts offers different heart-health benefits than the marine-derived omega-3 in salmon.

Are walnuts the better Omega 3?

Their study, published recently in The American Journal of Clinical Nutrition, found that the omega-3 fats in walnuts significantly lowered total and LDL (bad) cholesterol more than the omega-3 fats in fatty fish, whereas fish lowered triglyceride levels more than walnuts. Interestingly, walnuts had no impact on triglyceride levels, compared with the control (no walnuts or fish) diet, while fatty fish raised HDL (good) and LDL cholesterol. I talked with the study’s lead author, Sujatha Rajaram, PhD, associate professor of nutrition at Loma Linda, to learn more about the findings.

The Study

The researchers recruited 25 healthy men and women, aged 23 to 65, whose heart lipid levels (cholesterol and triglycerides) were within normal range and who agreed to eat only food prepared by the university for the entire study period. Beginning with a one-week standard diet (30% total fat, 10% of which was saturated fat), the study participants each went through three four-week cycles of different diets — a control diet with no fish or walnuts… a walnut diet with the FDA-recommended amount of 1.5 ounces of walnuts a day but no marine sources of omega-3… and a fish diet with a four-ounce serving of cooked salmon twice a week but no walnuts nor any other plant source of omega-3. Blood samples were drawn at the end of each four-week cycle.

Walnuts were chosen as the plant source of omega-3 fatty acids because the FDA advises a daily intake of 1.5 ounces (about 14 whole walnuts) as part of a low-fat, low-cholesterol, calorie-stable diet for people who want to reduce their risk for heart disease. Salmon was chosen as the fish source because it is seen as a particularly rich source of marine omega-3, and the American Heart Association advises consumption of two servings of fatty fish per week for prevention of heart disease.

Note: The study was underwritten by the California Walnut Growers Association.

The Results

The results, said Dr. Rajaram, are quite convincing. “We expected that diets following current recommendations would offer good results — but we were amazed at the impact of those serving sizes.” Here’s how it played out…

Nuts decrease LDL: After four weeks of eating walnuts, the volunteers had a noteworthy 9% drop in LDL compared with the control group. Every 1% decrease in LDL results in a 2% decrease in risk for coronary heart disease, Dr. Rajaram told me, noting that this means an overall reduction in heart disease risk of 18% for this group.

Fish decreases triglycerides: Four weeks of eating salmon brought an 11% drop in triglycerides, which also lowers the risk for heart disease. The fish diet also brought about a slight (4%) rise in both LDL (bad) and HDL (good) cholesterol — the rise in LDL while eating fish was more pronounced in those whose blood cholesterol was already on the high side.

What This Means

The real take-home advice here is that there is no either/or when it comes to omega-3s. For optimal heart health, you need to include both plant and marine sources in your diet. Unfortunately, a number of fatty fish contain mercury and so do some of the over-the-counter supplements made from them. Dr. Rajaram suggests that those concerned about this consider taking microalgae-oil supplements and/or using eggs enriched with omega-3, both of which may be helpful in meeting your health needs.

Source(s):

Sujatha Rajaram, PhD, assistant professor, department of nutrition, Loma Linda University, School of Public Health.

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Reprinted with the permission of:
Bottom Line Publications/Daily Health News
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281 Tresser Blvd., 8th Floor
Stamford, CT 06901
www.BottomLineSecrets.com