Friday, April 11, 2014

Where Did I Put That?


As we move from our youthful years of the 20’s we see changes in all aspects of life. I look at things I do now, things I would have smiled at my mother for doing 20 years ago.  I remember my mom’s grocery store visits becoming more frequent in one week because she forgot something. Or my mom would forget a really important birthday, like mine.  Well, here’s the irony of aging….I’m doing the same things. I am just a little more forgetful than I was in my 20’s and find myself saying “Hmmm, where did I put that?” There are years of scientific study on a particular natural supplement that can alter our memory destiny and slow down some of the expected signs of aging. 


DHA (docosahexaenoic acid) is a fatty acid found in the meat of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, and seal blubber.  The omega-3 fatty acid docosahexaenoic acid (DHA) is crucial for the healthy structure, function and the signaling system of the brain. DHA helps promote nervous system development and optimal memory function. DHA plays a key role in the development of eye and nerve tissues and may also reduce the risk of heart and circulatory disease by decreasing the thickness of the blood and lowering blood levels of triglycerides.


Low levels of DHA have been linked with:
Memory loss               
Autism
Mood swings               
Dyslexia
ADHD                        
Anger/ hostility
Night vision/ peripheral vision
Depression and suicidal behavior

These days, most Americans are getting less DHA into their diets than ever before, mostly due a recent change in the cattle industry--cattle are now fed on grain rather than grass, which lower the levels of DHA in the meat. Because your body can't adequately synthesize this nutrient, you need to make sure you get plenty of DHA in your diet. Unfortunately, may dieters cut these very foods out of their diets as part of a weight control plan. Vegans and vegetarians are also at risk for severely low DHA levels.
Fish contains large amounts of DHA, but you'd need to eat it several times a week if you're not eating red meat, poultry, milk or eggs. However, a daily fish oil or cod liver oil supplement can supply adequate amounts of DHA fatty acid.

There has been particular recent interest in the beneficial effects of omega-3 oils on neurological function and brain protection. For instance, a number of studies have shown that higher intakes of omega-3 oils significantly reduce the incidence of Alzheimer’s disease as well as vascular dementia, and improve quality of life and memory in those affected by dementia. Evidence suggests that adequate DHA intake may help prevent age-related memory decline and Alzheimer’s disease

In 2 studies, (Chicago and Rotterdam) researchers found a 60% reduction in the incidence of Alzheimer’s disease in those eating at least one fish-containing meal a week.
People with Alzheimer’s disease have dramatically lower levels of DHA in the neurons of their hippocampus, an area of the brain severely affected in the disease. This area is vital to creating recent memories (so-called working memory or declarative memory).
DHA supplementation not only improves memory in cases of Alzheimer’s disease but has also been shown to improve age-related memory loss as well.

What is the difference between EPA’s and DHA?  Most Omega 3’s have much higher concentrations of EPA, mainly because it is less expensive to manufacture and has a less fishy odor than DHA. Yet, studies have shown that most of the neurological benefits of omega-3 oils are derived from the DHA component rather than the EPA component.

DHA in combination with EPA are both essential for healthy hearts and brains.  This combination is helpful for a variety of conditions, including heart disease, asthma, cancer, painful menstruation, hay fever, lung disease, lupus and certain kidney diseases. EPA and DHA are also used in combination for high cholesterol, high blood pressure, psoriasis, rheumatoid arthritis, bipolar disorder, certain inflammations of the digestive system (ulcerative colitis) and preventing migraine headaches in teenagers.

How much DHA should I take? Healthy adults should consume 240-1,000 mg of DHA daily to protect their cognitive and neurological health. While many adults already consume omega-3 oil supplements containing both DHA and EPA, DHA standalone products allow those seeking higher DHA/EPA ratios to customize their intake according to their unique health concerns.

How do you get more omega-3 fatty acids in your diet? The best sources of DHA are lean red meats, poultry, milk, fish, tuna salad and eggs. For example, three ounces of Atlantic farmed salmon has1230 mg of DHA. One cup of tuna salad has 113 mg of DHA and one large egg has 19 mg of DHA. Oily fish, such as mackerel, herring, salmon, trout, sardines, pilchards, are the richest dietary source of EFAs, containing 10 to 100 times more DHA than non-marine food sources such as nuts, seeds, whole grains and dark green, leafy vegetables. Those who follow a strict vegetarian diet are most likely to have a low DHA level. The only rich vegetable source of DHA is algae. 

I’ve put together this quick DHA shopping list to help you remember the next time you visit The Healthy Grocer.
Salmon                         Kale                 
Flaxseed                       Sardines                      
Parsley                         Pumpkin Seeds
Tuna (fresh)                  Spinach                       
Walnut Oils                  Grape Seed Oil           
Walnuts                        Cod Liver Oil  
Brussels sprouts            Supplements                            

I know I’ll be increasing my DHA intake.  I look forward to remembering all the little things again!  Just think how much time I’ll save looking for my eyeglasses or car keysJ

- Mona Claypoole, Director of Marketing and Wellness Support