Health - Tip of the Month

Essential Fatty Acids (EFA's)

Essential fatty acids are the main structure of the cells membranes. The membrane is essentially the outside of the cell. This membrane needs to be flexible and fluid in order to allow nutrients to enter the cell and waste products to leave. The health of the membrane directly equates to the health of your entire body. If the membranes become rigid, from lack of EFA's or too much intake of trans fatty acids, the cells are unable to do their job and disease will occur.

The human body therefore needs fatty acids and can manufacture all but two of them - linoleic acid, one of the Omega-6 family and linolenic acid, the primary member of the Omega-3 family¹. The word essential means that the body cannot manufacture these or make in sufficient quantities to meet its physiological needs. They therefore must come from food sources.

A diet rich in omega fatty acids should include the following fish as these are high in EPA and DHA:

• Atlantic salmon, farmed and wild
• Tuna
• Alaskan King Crab
• Sardines
• Mackerel
• Herring
• Wild Catfish

The American Heart Association recommends the person with Coronary Heart Disease (CHD) to eat one serving of fish per day. For the person without CHD, they recommend two servings per week.

In addition to fish, the diet should be high in oils and foods rich in alpha-linolenic acid including:

• Flaxseed
• Walnuts
• Spinach
• Tofu

If your diet does not contain enough of the aforementioned foods, it is wise to add a nutritional supplement to your daily routine. There are many out there. One in particular that I like is Omega-3 First by Doctors for Nutrition. Visit their website for more information on their product: http://www.greensfirst.com/5050/gf_content2.asp?node=17

In addition, EFA's can offer many health benefits including the following:

• Foods rich in omega 3 fatty acids have an effect of lowering blood pressure in people with high blood pressure²
• Omega 3 fatty acids have anti-inflammatory properties and, therefore, might be useful in the management of inflammatory and autoimmune diseases³
• It's anti-inflammatory properties can also aid joints in being less stiff, especially in the morning
• Omega 3, specifically EPA and DHA, lower triglyceride levels by inhibiting the synthesis of LDL and triglycerides in the liver⁴
• Omega 3 fatty acids improve learning and memory and help fight against mental disorders such as depression and mood disorders, schizophrenia and dementia⁵
• Omega 3 can provide you with healthier hair and skin
• Diets rich in DHA, an Omega 3, is associated with reduced risk of Alzheimer's disease (AD)⁶

I had the fortune of asking Dr. Elizabeth Yurth, MD, Boulder, CO about her use of EFA's. Below is her response:

Q: What made you decide to start recommending Omegas to your patients?

A: As most of the prescription anti inflammatory medications are wrought with side effects, I have often researched better methods to treat symptoms. I have been pursuing fellowship training in longevity medicine and the benefits of fish oil became very apparent. After trying it myself with good success, I recommended it to patients and have found it to be of tremendous benefit!

Q: What specific conditions do you recommend them for?

A: In my orthopedic practice, for all types of inflammatory pain and arthritis. I recommend high dose DHAs for patients with nerve injuries to aid in recovery. In my longevity patients, I recommend them for treating cholesterol as well as simply overall health.

Q: Can you tell me a bit about the results you've seen?

A: Results are great for both pain as well as a potent cholesterol lowering agent.

Q: Do you have a minimal amount that you recommend to the average person? For specific conditions?

A: I recommend very high doses! For inflammation and high cholesterol, I recommend getting EPA content up to 2-4 grams. So depending on the brand and type this could be 6-8 capsules daily. For nerve recovery, I recommend DHAs up at that same level.

Q: What sources of Omegas do you suggest? Cold water fish? Borage? Flax Seed?

A: Typically I will recommend cold water fish and possibly some flax as well. Borage seems to be less effective for inflammation.

Dr. Yurth is a board certified physiatrist with specialty fellowship training in Spine and Sports Medicine. With additional training in longevity medicine, she evaluates all types of injuries and works together with patients to devise a comprehensive plan of treatment utilizing the latest developments in spine and musculoskeletal care.

If you have additional questions for Dr. Yurth, she can be contacted at: http://www.mapletonhillorthopedics.com

¹ Understanding Normal and Clinical Nutrition, Seventh Edition

² According to the American Heart Association

³ According to the Journal of the American College of Nutrition

⁴ American Academy of Family Physicians - http://www.aafp.org/afp/20040701/133.html

⁵ According to Gomez-Pinilla, a member of UCLA's Brain Research Institute and Brain Injury Research Center

⁶ According to scientists at UC Irvine