Renew You Challenge

Let’s start this week off right!

Here is your newest weekly challenge (I mean opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar.  Join us! 

Fish has long been known as “brain food” because it contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both brain-healthy nutrients that must be obtained from the diet. Certain fish contain more heart-healthy omega-3s than others. Be sure you’re eating the right kind. Cold-water oily fish, like salmon, mackerel, sardines, and tuna contain high amounts of omega-3s.

A recent study from the University of Pittsburg found that people who eat baked or broiled fish at least once a week are at decreased risk of developing Alzheimer’s disease or mild cognitive impairment (less-severe memory loss that may lead to Alzheimer’s). The decreased risk was associated with increases in grey matter in certain areas of the brain associated with memory—the hippocampus, posterior cingulate, and the orbital frontal cortex.

A previous study, presented at the American Heart Association’s Scientific Sessions in 2009 found that eating baked or boiled fish gave better heart-healthy omega-3 benefits than eating fried, salted or dried fish. So how you cook the fish makes a difference.

One thing I always caution, however, is to be careful of the mercury content of certain fish. Take for example albacore tuna—yes, it contains a lot of omega-3s, but it’s also high in mercury. Not the best option, especially on a regular basis! Sardines and salmon tend to be some of the best sources of omega-3s low in mercury.

If you want to be sure to get the heart healthy omega-3s, but don’t want to eat so much fish, or risk consuming too much mercury, take a high-quality, purified, concentrated fish oil supplement. Look for the International Fish Oils Standard (IFOS) icon to be sure the product is certified to exceed world standards for fish oil purity.

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The benefits of omega-3 oils from fish were first noticed in Inuit populations of Greenland. Researchers noticed that these people consumed high amounts of fat, yet did not develop heart disease or experience heart attacks like people in the Western world. Thus began studies of the Inuit diet in which beneficial omega-3 fatty acids from fish—EPA and DHA—were found to be the heart-protective components.

Many thousands of studies later, the benefits of omega-3 fish oil are still being found in many different areas of health. In a new study of Yup’ik Eskimos in Alaska, researchers evaluated the effects of a high-fat fish-based diet on disease markers in obese Eskimos. The rate of obesity in these people is similar to that in the lower US—the difference is the source of dietary fat. In the US, saturated and trans fats are high in the diet, and healthy polyunsaturated fats, like omega-3s, are low.  

In obese Yup’ik Eskimos with the highest blood levels of EPA and DHA, blood triglyceride and C-reactive protein (a measure of overall inflammation) were the same as normal weight people. In those Eskimos with the lowest EPA and DHA levels, however, blood triglyceride and CRP levels were high. High triglycerides and CRP levels are risk factors for the development of cardiovascular disease and possibly diabetes.

Results of this study suggest that omega-3 fatty acids EPA and DHA found in fish may have health protecting effects even in obese people. More studies are needed to confirm these results, but this study is promising.

Now, don’t get carried away and think you can eat all the fatty foods you want and just pop a fish oil supplement. Instead choose healthy fats as part of your diet with plenty of fish on the menu, and supplement that with omega-3s from fish oil to be sure you’re getting enough of these great fats. Just be sure to look for a fish oil that meets International Fish Oil Standards (IFOS—look for the IFOS seal on the bottle).

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Omega-3 fatty acids from fish oil are high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have been associated with heart health, joint health, brain health, gut health… the list goes on and on. The two often go hand in hand, and for most conditions, researchers don’t know the perfect ratio of EPA to DHA. But for infant health, DHA is the fatty acid that shines.

DHA is most concentrated in the brain and the retina, which is why it’s been found to be helpful in these areas of the body. In infants, DHA has been found to help improve brain development when pregnant mothers get high amounts, and when infants receive it from breast milk or supplemented formula.

Two new studies add to the science behind DHA for new mothers. One study in preterm infants found that high doses of DHA in baby formula or breast milk resulted in greater growth rate of the head, which was associated with increased mental development—both important factors when considering pre-term infants who are at a developmental disadvantage.

The second study found that pregnant women who took fish oil high in DHA had fewer symptoms common to postpartum depression. Considering 25 percent of new mothers experience postpartum depression, this is good news. More studies will be done to determine just how and why DHA works in this way, but the results are promising. Fish oil supplements are a great source of DHA, but look for a formula that has IFOS (International Fish Oil Standards) certification to ensure that you’re getting the purest fish oil.

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Here is your newest weekly challenge (I mean, opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar. Join us!

With the new release of the Dietary Guidelines for Americans comes the recommendation to eat more fish. This is not surprising, as it reflects the recommendations by the American Heart Association. Americans consume about 3 ½ ounces of seafood each week, but are encouraged to more than double that to 8 ounces.

Why the recommendation? Because research shows it reduces the risk of cardiovascular disease and stroke. Fish is rich in nutrients, especially omega-3 fatty acids thought to be the main contributor to heart health. Just how much fish to consume has been debated due to the presence of toxins—especially methyl mercury—in certain fish. However, the dietary guidelines say the health benefits of eating a variety of seafood outweigh the risks associated with methyl mercury.

Any more than two servings of fish per week (and it depends on the fish—some are much higher in mercury than others), and you’re better off with a fish oil supplement that has been purified to meet purity standards set by International Fish Oil Standards (IFOS). IFOS standards meet or exceed world standards for purity, potency and freshness of fish oil.

This week, try to eat at least two servings of fish high in omega-3s, like salmon, sardines, anchovies, herring or light canned tuna (not albacore). Can’t stand to eat that much fish, or want to get even more heart healthy omega-3s? Look for a fish oil that is tested by IFOS. Look for the IFOS seal on the box.

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It is well-known that fish is a healthy food. Even the American Heart Association recommends at least two servings of fish every week for heart health. Unfortunately, not everyone is aware of the differences in omega-3 levels in fish.

For example, a woman who eats tilapia three times per week may think she is getting plenty of omega-3s, when in reality tilapia is much higher in omega-6 than omega-3! Or a man who eats a large portion of fried fish twice a week may think he is in the clear, but fish used for frying tends to be lower in omega-3s and high in fat.

On the other hand, eating spicy tuna sushi rolls a few times a week may give you plenty of omega-3s, but what about the mercury content of that tuna? Fish that are higher up on the food chain (especially albacore tuna) concentrate toxins like mercury, and those toxins end up on your plate.  

What’s a person to do? How can you protect your heart by eating the right fish in the right ways? It’s not easy, but it can be done. Honestly, your best bet is probably sardines, as it is a small fish (low in toxicity) with a high omega-3 level. But let’s face it, sardines aren’t exactly high on the list of big cravings. Another good option is wild salmon, baked or grilled. Try it sprinkled with lemon and laced with dill. Yum!

But if you have more serious heart concerns and need more than the minimum recommended two servings of fish per week (which is equal to about 500 mg daily of the combined omega-3s EPA and DHA), then you’ll probably have to eat far more fish than you can stomach. This is where a good fish oil supplement comes in. A high-potency, concentrated fish oil can give you plenty of omega-3 in one softgel. Look for a fish oil that has the IFOS seal (International Fish Oil Standards), which exceeds world standards for purity. This ensures you are getting a pure fish oil, without all the toxins. Not all fish oil meets these standards.

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Notable News – I love fish. It’s one of those great sources of lean protein that you can eat and really feel like you’re doing something healthy for your body, but when I heard the results of a recent U.S. Geological Survey, the first word that came to mind was “Yikes!”

USGS experts tested fish from freshwater streams across the entire country, and what did they find? Mercury in every single fish—and a quarter of all those fish contained mercury levels above the recommended limit for safe consumption (0.33 parts per million). Holy mackerel!

What really caught my attention though was that the highest levels of mercury were found in the southeast, where I live. North Carolina, South Carolina, Georgia, Florida and Louisiana were the states with the highest mercury amounts in their freshwater fish.

But fish is so important in our diets, and studies show that the healthy Omega-3 fatty acids EPA and DHA found in fish oil are highly reduced in the Standard American Diet (SAD), so what do we do when we hear reports like this? Should we eat fish or not? The answer is yes, but we just have to make sure we’re eating the right kinds of fish.  

Smaller, cold-water fish like sardines are best because they don’t stay in the food chain as long as some larger types of fish like grouper. That means they don’t have a very long time to build up large amounts of mercury in their bodies. If you don’t like sardines, try wild salmon, which is high in beneficial Omega-3s and relatively lower in mercury.

Still not convinced? A high-quality fish oil supplement can help you get your Omega-3s without the worry. High-potency, purified fish oils are sourced from smaller fish like anchovies and sardines—just remember to look for a fish oil that uses the International Fish Oil Standards (IFOS) certification to ensure freshness, purity and potency.

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The March of Dimes is a not-for-profit organization whose mission it is to improve the health of babies by preventing birth defects, premature birth and infant mortality.  Through research, community services, education and advocacy, they strive to carry out this mission.  March of Dimes might be best known for their recommendations that women of childbearing age to take 400 mcg of folic acid daily to help prevent birth defects of the brain and spinal cord.  Because of their far reaching efforts, most women are now aware of the importance of taking this vital nutrient for a healthy pregnancy.

Recently, the March of Dimes has made a new recommendation for pregnant women – the consumption of omega-3 fatty acids.  Specifically, they are recommending that women should get at least 200 mg of DHA daily.  For women concerned about the presence of mercury in fish, or who do not eat fish, they recommend obtaining the DHA from a supplement containing at least 200 mg.

The March of Dimes has added this important nutrient to its recommendations only after careful examination of the existing science.  That science is hard to ignore when it comes to DHA and infant brain development.  Kudos to March of Dimes for their recognition of this essential nutrient. Not only is DHA important for baby, but it is also important for mother.  The baby takes what nutrients she needs from her mother, often depleting the mother’s own stores.  So during pregnancy and throughout breastfeeding, nutrients are funneled to the baby first.  Mom gets whatever is leftover.  Proper diet and supplementation of pregnant and breastfeeding women is crucial for the health of both mom and baby.

Renew Life’s Norwegian Gold Critical Omega contains a balance of EPA and DHA, with 240 mg of DHA.  For those looking for more DHA, Critical DHA contains 500 mg.  Ultimate Fish Oils are third-party tested and certified by the International Fish Oil Standards (IFOS) for freshness, purity and potency.  The IFOS program is a world leader in Omega-3 testing, ensuring Norwegian Gold oils meet or surpass all world pharmaceutical standards – including the Norwegian Medicinal Standard.

So if you’re considering pregnancy, consider taking a DHA supplement – healthy oils have great benefits.

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We all know that mercury is found in higher concentrations in fatty fish, right? But do we know how it gets there? And do we know how to avoid it without having to avoid the health benefits of the healthy omega-3 oils that are found in some fatty fish? What’s more, do we know how to help rid the body of the mercury that we may have already unknowingly consumed? These are all important questions that I will address here.

A recent study from the United States Geological Survey looked at mercury contamination from a different point of view. Instead of studying atmospheric pollution emissions, they looked at how ocean currents carry pollution. They discovered that algae at the surface, which carried mercury, would sink to greater depths as it died. At these depths, bacteria in the water decomposed the algae, and in the process methylmercury was formed (this is a particularly dangerous form of mercury). From there, the methlymercury moves up the food chain from tiny phytoplankton that are eaten by small fish who then store the mercury in their fat. The small fish are then eaten by bigger fish who further concentrate the mercury, and so on up to the largest fattiest fish, which contain the highest amounts of mercury.

In fact, one of the authors mentioned that up to 40 percent of all human exposure to mercury is from tuna harvested in the Pacific Ocean (where the study took place). Through this modeling of ocean currents, it was discovered that the mercury had traveled very far distances from the coast of Asia.

So now we have an idea of the far reaching effects of pollution. What can we do to avoid the ill health effects of mercury, but still be able to get the beneficial marine omega-3s EPA and DHA? Well, look for fish oil supplements that are highly purified. The purification process removes mercury and other pollutants. The best standards out there are the International Fish Oil Standards (IFOS). IFOS standards are even higher than Norwegian Standards! Make sure the fish oils you take are IFOS certified. Renew Life’s Norwegian Gold Ultimate Fish Oils are IFOS certified and provide concentrated amounts of EPA and DHA.

But what can you do if you suspect that you may have eaten one too many sushi rolls or tuna fish sandwiches? Cleansing and natural detox formulas that target the seven channels of elimination can help support the body’s natural detoxification process. But first, it is important that you are having regular elimination (2-3 bowel movements per day!). A total body cleanse that addresses constipation is the first step to detox your body and eliminate toxins. Renew Life’s First Cleanse and Total Body Rapid Cleanse are great body cleansing formulas. After this cleanse, you can target the mercury with a detox that is specific for heavy metals. Heavy Metal Cleanse was formulated for just this purpose.

Always remember that they more you know, the more you can empower yourself to take better care of your health.

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