| A new study shows that higher neuroticism | | | | even Alzheimer's dementia. |
| scores are associated with lower omega-3s and | | | | On the flip side of that, if you over-do the |
| higher omega-6s in the blood of healthy adults. | | | | omega-3s and cut out all the 6s (tough to do in |
| Copyright (c) 2007 BrainFit For Life | | | | the western diet) then your blood may get too |
| It seems like every time I turn around there's | | | | thin, unable to coagulate and lead to bleeding |
| another cool study on omega-3s, this time linking | | | | disorders. |
| neurotic behavior to low levels of omega-3s in the | | | | So like I said....balance is key. Since omega-6s are |
| blood. Researchers looked at measures of | | | | found in high amounts in corn oil and many other |
| anxiety, angry hostility, depression, | | | | common vegetable oils, we get plenty of those. |
| self-consciousness, impulsivity and vulnerability. | | | | Omega-3s on the other hand are found mostly in |
| Amazingly, all but 'vulnerability' correlated with | | | | fish and fish oil supplements, as well as a few |
| omega-3 and omega-6 concentrations in the blood. | | | | uncommon oils, like flaxseed. So, it's still wise to |
| Folks that had more of a specific omega-3, called | | | | try to increase your omega-3s and reduce your |
| EPA, had better scores (less neurotic) and those | | | | 6s because of the foods we typically eat. |
| with higher levels of an omega-6, called AA, had | | | | Personally, I take a fish oil supplement and plan to |
| worse scores (more neurotic). The studies, | | | | continue that. |
| published by Conklin et al. in Psychosomatic | | | | The Long and Short of It. |
| Medicine, are the first to link the omega fats to | | | | One other point needs addressing regarding |
| neuroticism in otherwise healthy adults. | | | | omega-3s. You see them everywhere: on cereal |
| It's all in the Balancing Act. | | | | boxes, crackers, and all kinds of processed foods. |
| I have written several articles in the past talking | | | | But, this isn't really what you want. Omega-3s |
| about the importance of maintaining a good | | | | come in different forms, from short to long. |
| omega-3 to omega-6 balance in your diet. In light | | | | The short forms are what you get out of |
| of the new data associating both types of | | | | flaxseed and other vegetable oils that have good |
| omegas with neuroticism, in opposite directions, a | | | | amounts of omega-3s (some of these are also |
| few more details seem pertinent. | | | | high in 6s, which the products don't advertise). |
| First off, you can't really label omega-3s as 'good' | | | | However, it's the long forms that are required for |
| and omega-6s as 'bad'. We need them both, but | | | | brain health and that seem to be protective |
| we need them in balance. Nutritionists believe that | | | | against depression and neuroticism in recent |
| the perfect balance lies somewhere between 1:1 | | | | studies. |
| and 1:5 of 3s to 6s, and this is probably what we | | | | Some animals can eat the short forms and |
| ate throughout most of history, up to about 100 | | | | convert them to long forms, but humans aren't |
| years ago. | | | | very good at that. Cows and chickens, on the |
| Today, the average western diet is about 1:20 in | | | | other hand, do okay, which is another health |
| favor of omega-6s. This has created an imbalance | | | | reason for eating free-range beef and poultry. |
| and a need for more 3s and less 6s, which has | | | | Their meats are higher in omega-3s. If the cows |
| earned the 6s a reputation as 'bad'. But like I said, | | | | and chickens eat grain feed (mostly corn) they |
| you need them both. | | | | load up on omega-6s. If they eat grasses they |
| For one example, omega-6s help turn the immune | | | | load up on omega-3s. |
| system on. Without them, you can't mount much | | | | Still, the best source of long chain omega-3s are |
| of a defense against bacterial invaders. But, too | | | | fish or fish oil supplements. Fish are great at |
| much of them and the immune system may get | | | | converting short chain to long chain AND they eat |
| out of control and lead to excessive inflammation. | | | | a lot of long chain omega-3s as well. The other |
| Unfortunately, this seems to be exactly what is | | | | alternative is to eat the stuff that fish eat, like |
| happening in many westerners and may underlie a | | | | marine algae or insects, but I think I'll stick to the |
| lot of things, like heart disease, some cancers and | | | | fish source. |