What Criminals and Fish Have to Do With Your HealthPosted on June 21st, 2006 |
Categories: Omega-3 Fats
What do criminals have to do with fish?
Well, according to one study, maybe they should be eating more of it.
Researchers gave one group of prisoners recommended daily amounts of vitamins, minerals, and healthy omega-3 fatty acids (as fish oil supplements). Another group of prisoners simply continued to follow their regular prison diet.
The result: There was a 35 percent reduction in violent offenses in the group taking these supplements (British Journal of Psychiatry, July 2002)!
That's impressive evidence -- but what's the link?
In my book Ultrametabolism, I explain that food is information, and that we can influence the function of our genes through the types of foods we eat.
A prime example of this process? Omega-3 fatty acids.
Found in wild fish and certain nuts and seeds like flaxseeds, these healthy fats help determine how well your brain, eyes, heart, and immune system work.
That's because omega-3s affect every cell in your body. They help form the cell membranes of all of your trillions of cells and regulate hormones and inflammation throughout your system.
Think about it: If you're not getting enough omega-3s, your body -- including your brain -- just can't work to its optimum potential!
On the other hand, Americans are getting way too much linoleic acid, which you'll find in oils made from soy and seeds. The problem? All that linoleic acid isn't normal. In fact, our bodies evolved to eat more omega-3 fatty acids, not linoleic acid. For millions of years, humans got most of their fats from seafood, not French fries and donuts.
The Japanese stay true to these genes, getting some 80 percent of their fats from omega-3s. But here in the US-where we're practically swimming in packaged, processed foods--it's exactly the opposite. A whopping 80 percent of our fats are in the form of unhealthy linoleic acid.
But does the balance of fats you eat really make a difference to your health? Absolutely!
I recently attended a nutrition conference where I watched a presentation by Joseph Hibbeln, MD, who studies nutritional neurosciences at the National Institutes of Health. Dr. Hibbeln delivered some startling news.
The flood of soy and seed oils we're currently consuming adds up to big problems, he warned. That's because the linoleic acid they contain not only promotes inflammation, it harms mental health.
That's not just a fish tale. Take a look at some recent research on fats.
Studies across the globe -- from the United States and Canada to the United Kingdom, Australia, and Argentina -- suggest that the more linoleic acid from soy oil people in these countries eat, the more dramatically homicide rates rise.
But here's the kicker. When people eat more omega-3-rich seafood, murder rates go down!
That's not all. Research shows that people who eat fish are less likely to be depressed, and that EPA, a type of omega-3 fat, may even help treat depression that doesn't respond to other approaches. There's also evidence that women whose breast milk is high in another omega-3 fat called DHA have lower rates of postpartum depression.
These healthy fats aren't just for grown-ups. In fact, kids with dyslexia (difficulty reading), dyspraxia (difficulty writing), attention deficit disorder, and other learning disabilities tend to be deficient in omega-3 fatty acids. Studies have found that when kids supplement with fish oil, their reading, spelling, and behavior improve.
It's clear to me: Your nervous system needs omega-3s to function.
Want to reap the benefits of omega-3s? Here's how:
1. Find out the omega-3 content of your body. Just click on http://efaeducation.nih.gov to learn more about omega-3s. You can also download an interactive computer program to that helps you make better food choices.
2. Eat more omega-3 fatty acids. You'll find them in foods like wild salmon, herring, sardines, anchovies, flax seeds and oil, walnuts, pumpkin seeds, and hemp seeds.
3. Eat less linoleic acid. That means cutting way back on soy, safflower, and sunflower seed oils and foods made from them -- that's most processed and prepackaged foods.
4. Consider supplements. Unless you subsist on a diet of wild Alaskan salmon, you may not get optimal levels of omega-3s from food alone. Look for fish oil capsules that are purified and metal- and pesticide-free.
From the research I've mentioned here, it's obvious that omega-3 fatty acids are a crucial part of a healthy diet. Without enough of them -- and with too much linoleic acid -- your brainpower really suffers. Fortunately, fixing the problem, and improving your health, can be as easy as following the steps above.
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re: What Criminals and Fish Have to Do With Your Health
I started taking Omega3 supplements about 2 months ago and I can vouch for everything you're saying. I have very little or no PMS depression and I am thinking clearer.
re: What Criminals and Fish Have to Do With Your Health
I am very allergic to all types of fish. What quantity of seed/nuts should one consume to reach the daily requirement for ultimate health benefits?
Thank you for your input.
re: What Criminals and Fish Have to Do With Your Health
You say cut back on soy. Isn't soy milk highly recommended in the book "ultrametabolism"
re: What Criminals and Fish Have to Do With Your Health
I can certainly vouch for the effects of Omega-3 on depression. I was diagnosed with clinical depression 6 years ago and took various prescription drugs to help alleviate it, but their efficacy always seemed to wane over time (not to mention the side-effects). The last time (about 2 years ago), I had recently read about the anti-depressive effects of Omega-3 and started taking fish oil in lieu of medication. I have not had any prolonged or severe bouts of depression while taking it regularly (1 tblsp per day). It worked for me!
re: What Criminals and Fish Have to Do With Your Health
I was diagnosed with graves disease but gained weight, the doctor tried several things but it got so severe that I was irradiated to kill my thyroid and will be taking synthroid for the rest of my life. Will your diet help me lose weight even though my thyriod is being regulated artifically?
re: What Criminals and Fish Have to Do With Your Health
Dear Dr. Hyman:
For the past year I have been feeling depressed, tired and anxious. I lost my job over a year ago and it was becoming very difficult for me to focus on anything. I'd figured since I just became 50 that this was part of aging. But to my surprise two months after I started taking Fish Oil pills with Omega-3 fatty acids a sudden change has been taking place. I just started to feel better. I do not feel as tired as before, I do not feel as fatigue as I did before and I can focus better. I have a more positive attitude and finally I feel more positive of myself. I do not know if this is attributed to the vitamins, but definitely something made a different in me these past two months and the only thing I changed was the taking of this vitamin. I take this vitamin three times a day and rest assure I will continue that schedule.
re: What Criminals and Fish Have to Do With Your Health
I'd like to make on comment on eating salmon. The most fat is just under the skin. That dark gray flesh that most people scrape off is where most of the goodness lies. Just like your Thanksgiving turkey, the skin is the best part if you prepare it correctly. Here's how to get crispy salmon skin.
Whether or not you are marinading your salmon, you want to pat it dry with paper towels before it goes in the pan. Wet fish sticks to the pan. Heat up your skillet to medium high. Meanwhile, place the salmon flesh side down on a plate and rub olive oil over the skin. Then salt and pepper it liberally - a lot will just come off in the pan. Add a tablespoon or so of olive or grapeseed oil to the pan and swirl it around. Then lay the fish into the pan skin side down. Let it cook until the opaque color of the flesh reaches about 2/3 of the way up on the sides. This should take three to 6 minutes depending on the thickness of the fish. During the cooking add a little salt and pepper to the flesh side.
Now there are two ways to finish it. One is to put it under the broiler for three minutes so that the flesh side cooks from above. The other way is to just turn the fish over in the pan and go about two minutes on the flesh side. Check to see that the skin is all crispy by tapping it with your spatula. If it isn't turn it back over on the skin side for a little longer. Serve it skin side up so it doesn't get soggy.
Other fish can be prepared this way just adjust the cooking time for the thickness. Trout, striped bass, red snapper and bronzini work really well. I hope that helps some people enjoy their salmon and gets some extra omega 3s.
R
re: What Criminals and Fish Have to Do With Your Health
Two great sources to try: Alaska Wild Salmon...Seabear.com and Shaklee Omega Guard supplements. They both conform to all the recommendations in your newsletter. I am almost 63 and do not have high blood pressure, good cholesterol and take NO medications at all. So I can attest to this valuable information!
re: What Criminals and Fish Have to Do With Your Health
Over a year ago I was desperate for something to help my husband who complained of terrible pain in the soft tissue of his right hip. The doctors did MRI's, etc., and finally gave up. They think it is scar tissue that get irritated when he lifts his grandaughter or walks any short distance. He suffered for several years with no relief, no sleep, no hope. I read everything I could get my hands on regarding inflammation and finally sent for some pharmaceutical grade fish oil and gave it to him morning and night. I took it too. At the same time, he began accupuncture with immediate relief of about 95%. The accupuncture gets blood to the area for healing and the fish oil keeps the inflammation down. Together, they have kept him well for over a year now and he can walk 3-1/2 miles almost daily.
For myself, I found that I could move easily and more freely without any pain which makes me eager to do my exercising and housework. I had been used to extreme pain in my hands and wrists, and lower back throughout the winter months but have now been absolutely pain free for 13 months. I attribute it to the fact that it keeps inflammation in my body under control. I won't miss my fish oil.
Anne
re: What Criminals and Fish Have to Do With Your Health
I'd like to buy a copy of Ultra-Motabolism, but I can't find a bookstore that carries it. What to do?
re: What Criminals and Fish Have to Do With Your Health
I am concerned about eating salmon, wild or farm raised. I have heard that both types of salmon contain high levels of toxins which then store in our body fat after we eat the fish. Are these claims valid? Is salmon safe to eat, and if so how much is considered safe?
re: What Criminals and Fish Have to Do With Your Health
Hi,
I just bought your book, "Ultra Metabolism" and so far getting a lot of information. However I don't know whether you state in the book or not (I'm just finishing the 6th chapter) about the optimum amount of Omega 3 a person should have? I know I don't get enough from the sources you mentioned but I do take 1,000 mg. of fish oil daily. The label states that you should take one capsule about three times per day but that would add up to a total of three thousand mg. I have hesitated to take that much in case it's too much. What do you think?
re: What Criminals and Fish Have to Do With Your Health
It's funny that this article comes up now. My brother just came across the country to visit and had to share his new health ideas with me. The one I had a problem with was his eating sardines every day to increase his omega-3 intake. It didn't seem so strange until he told me that the only way he could stomach the sardines is if he ate a Hershey bar immediately after. We had a discussion whether I was getting as much good omega-3 by taking a capsule, morning and night. We're still discussing it.
On another note, has anyone found a good website for whole food, high fiber, recipes? I find all sorts of diet websites with recipes but none of them follow the nutritional guidelines we are learning. Let me know if you have come up with anything.
Rick
re: What Criminals and Fish Have to Do With Your Health
Supplements recommended can be very costly for a person on a fixed income, is this a lifetime necessity on this program?
re: What Criminals and Fish Have to Do With Your Health
I also wondered about the use of Soy from your recent article. I recently switched to Soy milk because I thought cow's milk was causing me gastric problems. I drink about two cups a day. Am I getting too much linoleic acid this way?
re: What Criminals and Fish Have to Do With Your Health
I have to stress if one is adding Omega 3's via supplement to make sure it is free of contaminants, mercury, etc. I recently added omega 3 supplement to my regimen and was able to stop taking my antidepressant. Its made a huge difference for me.
Pam
http://glyco.com/prohealthlife
re: What Criminals and Fish Have to Do With Your Health
I just finished reading "I have the perfect lifestyle, why can't I lose weight?" at the end of chapter 14 in your book. I have a lot in common with the woman in this story, although I haven't been dieting and exercising that long yet. However, I don't want to give up my birth control pills. What is your general opinion of them?
re: What Criminals and Fish Have to Do With Your Health
This is in response to the question posted by A'Lisa O regarding soy - if you read this article carefully, you'll see that Dr. Hyman is talking about soy OIL, not soy MILK. I'm assuming there are different properties in each. Dr. Hyman states: "Americans are getting way too much linoleic acid, which you'll find in oils made from soy and seeds." Hope this helps.
re: What Criminals and Fish Have to Do With Your Health
Dr. Hyman,
I just read the newsletter about the omega 3 fish oils and I have a story to share. My 9 year old son has a disease called tuberous sclerosis and suffers from siezures, autism , and behavioral issues. I did alot of reading about omega 3's and decided to try them with him ( a big plus is that they don't interfere with any of his other meds). At first, I tried a DHA supplement but didn't have any improvement. Then I read an excellent book by Dr. Andrew Stoll and he recommends higher EPA oils for behavior and mood enhancement. I ordered his Omegabrite brand oil (90% EPA) and lo and behold there is a big improvement in his behavior and verbal skills. Is it a miracle.......no, but a very significant improvement! His hitting and scratching decresed by 50% within the first month(we've had him on it 6 weeks now) and he tries to verbalize more now. His vocabulary has jumped by at least 15 new words ( this is amazing as he only has a vocabulary of about 80 words to begin with). And he uses what speech he does have more spontaneosly now. I wish we could find out what his eeg would show, but it is too difficult to get one on him these days, but his seizures have remained under control so far. We are going to increase his dose in another 2 weeks. I'll keep you posted.
On a different note, I just wanted to say what a wonderful book you have. This is the second book I have by you (Ultraprevention is the first). Both are extremely informative and fascinating. Thank you for writing them. Oh and by the way, if you know of any thing else for behavior and autism, and ADHD. please let us know. It's hard to find docs who practice medicine the way you do. This is why I do so much research on my own.
re: What Criminals and Fish Have to Do With Your Health
I have been on your diet for about a week and a half. I stayed the same weight for the first few days, then cheated and had 2 glasses of wine, and ate some cheese one night. After that night, I gained 5 pounds. I have lost about 2 of those pounds making me over about 3 pounds since I started the diet. Other than this one night, I have followed the plan. Is this normal?
Your diet makes sense to me, and I actually am under the care of one of the physicians that you recommend on your website, and she has told me similar recommendations. She has done some tests, and has put me on iodine for thyroid, and some supplements for adrenal support.
Do you have any advice for me? I am frustrated because it seems every time I go on a diet, I gain weight or stay the same.
Thank you.
re: What Criminals and Fish Have to Do With Your Health
Vitamins are NOT a waste of money. For the past 20 years, I've been buying the best quality of multivitamins and whatever other supplements I felt could help me feel better ... and IT WORKS !! I'm 58, look and feel 10 years younger and most of all, I'm never sick. To my younger colleagues who often notice my extraordinary energy, I do my best to explain the importance of eating well and taking vitamins. Today, I printed your e-mail and shared it with the "skepticals". Thank you.
re: What Criminals and Fish Have to Do With Your Health
I think that we're allowing big business to kill us. Whatever happened to JFK's goal to improve the physical fitness of all Americans? As long as we have an ass kisser like bush in office most americans will never find out just how much our food is hurting us! Make the food companies come out with healthier foods no matter what.
re: What Criminals and Fish Have to Do With Your Health
After reading your post on HFCS and the effects that fructose has on the body, I am concerned about eating fruit. I consume a LOT of fruit! I would like to hear more about the fructose in fruit and how this affects our bodies,
Thank you,
Samantha
re: What Criminals and Fish Have to Do With Your Health
Those of you who have been successful using Omega-3 fish oil capsules for depression, how much do you take per day? I definitely want to try this...I don't want to go back on an antidepressant. Has anyone had any success with SAM-e for depression? I've heard it works as well.
Thank you!
re: What Criminals and Fish Have to Do With Your Health
The hfcs article is just what I wanted to know. I ordered your book today.
re: What Criminals and Fish Have to Do With Your Health
I have been following the plan, (yes,I have the book) for a few weeks now. I am taking the suppliments too, fish oil, flaxseed meal, etc. I am still eating about 1/4 cup of yogurt everyday and on occassion have a couple of tablespoons of low fat cheese on my bean burritos with corn tortillas. Though I haven't followed the plan to the exact letter, I have noticed big improvements and changes. Many have been listed on this blog by others. The one I want to discuss is about sex. I am a single female who got very fat to avoid life's emotional dangers. I wasn't living at all, of course. I was sexless with no desire. Two years ago, I started to lose weight and have lost 90 pounds so far. I noticed that I started to have small awakening of sex drive during the 90 pound weight loss. Then I pretty much plateaued out for many months. That is when I started the Ulta Plan. As I said I have noticed big changes, and one, well, is that my sex drive has hit overdrive. Since I am still a single female, this can be dangerous but exciting! No I haven't acted on it yet except to express it. I need to learn how to handle it. HAHA! Is this a normal reaction to getting your body's hormones and engines going for a hyped up metabolism? I can't believe that I am the only one! If this is a normal side effect, maybe you should promote it and sell more books. I am not kidding. It is that dramatic for me. I am more open in expressing it and my friends are like, "Wow, what is up with you?"
BTW, I am losing again and from the deep belly fat area. I am excited by that too.
re: What Criminals and Fish Have to Do With Your Health
I'm allergic to almost all seafood and I'm unable to swallow pills. What other sources could I get omega-3 fatty acids from?
re: What Criminals and Fish Have to Do With Your Health
I'm confussed about the following and would greatly appreciate more explanations:
1. Are seeds good or bad? or what seeds are good and what should we avoid. For example, you don't like us to eat peanuts. Why?
2. Is safflower and/or sunflower oils good or bad for us. Most reliable sources claim they are good oils for us (also because they provide the omega 6 and omega 9 that also is needed for our health.
Thanks for your answer. Reading your books is changing my life!
Mario Dantus
re: What Criminals and Fish Have to Do With Your Health
I see lots of questions her and would like to hear some of the answers...One more question--"Does anyone else have trouble with burping tuna-taste all day, after taking fish oil capsules? Is it maybe the brand of capsule I'm taking or is this normal?
re: What Criminals and Fish Have to Do With Your Health
Found the answer to my own questin. In the Guide it says to take fish oil BEFORE your meals not after like the bottle instructions say. This way the capsule doesn't sit on top of your food and get belched back up all afternoon.
re: What Criminals and Fish Have to Do With Your Health
I have just started reading your book, I am not a big fish eater and went out to buy Omega 3 supp. I walked away with out buying anything. For there were so many types, made of all different types of things. I have been on line trying to find what is the best I can take, there is so much trash out there that say's "buy me" can any one help
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