To understand how Omega-3 fatty acids and plaque help we must first recognize that
our bodies are made up of various types of cells.
These cells consist of standard components including, a lipid bilayer.
These make up the cell wall, and are comprised of phospholipids.
That contain 2 fatty acids. These fatty acids can be liberated and
metabolized to form other substances in the body in our immune system, such as
eicosanoids. Specifically, the fatty acids arachidonic
and eicosapentaenoic acid are used to form eicosanoids, cell signals that
control information and immune response across the body.
So what we eat will dictate the infection of eicosanoids, which then go into the
body causing immune reaction. Inflammation is a normal part of your
body's immune response. But when it occurs in excess, as in
autoimmune diseases, it can cause pain, reduced mobility, tissues damage, delayed
healing or cardiovascular damage. Depending on which fatty acid was used,
to synthesize a given eicosanoid, your body will actually have differing degrees
of inflammation. Let's look at that.
So we could have consumed fatty acids, or fats that provide arachidonic acid, or
eicosapentanoic acid. Arachidonic acids and eicosapentanoic
acids both. Form, eicosanoids.
They are slightly different when you see just the 4-series versus the 5, the E2
versus the E3. So these eicosanoids both do the same
thing overall. In case of arachidonic derived
eicosanoids, they will signal one inflamatory response.
Now we can consider these pro inflammatory but really they're causing
what would be the normal level, and if for you if you have heart disease or
rheumatoid arthritis normal becomes too much.
When someone with one of these conditions can stand entire amounts of
eicosapentanoic acid they form different eicosanoid And these have a diminished
immune signalling response. What's most interesting, as we'll talk
about, is that it's not just a matter of making different elcosanoids.
These fatty acids will also affect inflammation at the genetic Level.
So, as we've mentioned, both sugars and fat have been accused of crimes.
They've been put on trial. Fats make us fat.
The carbs make us fat. They do all kinds of things, but fat is a
good thing. We do need it, and let's talk a little
bit about how fat is important for our diet, and the good fat here, the Omega-3
fatty acid. Earlier studies showed that, indicated
that Eskimos, though they were overweight, consumed high amounts of
omega-3 fatty acids. They had a high-fat diet.
But they were not suffering from significant levels of autoimmune and
inflammatory disease compared to their westernized ethnic out, counterparts.
What does that That means that when individuals left their homeland or
changed their diets to western diet, they did start to have these autoimmune
inflammatory conditions. The benefit of consuming more omega three
fatty acids are wide spread, for various generations, lifestages, peoples,
genders. Benefits have been shown in Inflammatory
and auto immune conditions, which shows in cardiovascular disease, in helping
infancy and pregnancy, in maintaining metabolic syndromes, in maintaining the
eye health and even in preventing cancer, who knows what else.
We know it specifically does have an immunological role, because we do know
that we need those eicosanoids from the fatty acids and the phospholipods of our
cell membrane. We process these different fatty acids,
and when we are using these fatty acids, they are going to be in the longer chain
form. So as we talk about the role,
potentially, of diet in managing inflammation we will probably want to get
the longer chain fat. This means consuming fish, this means
maybe supplementing with EPA or DHA. The Plan Base ones are still useful, but
they are going to need to be converted to the longer chain.
Fatty acid. And how's this working? So I've already
described to you how these different types of fatty acids have a modular
affect of inflammation simply because of what they produce.
But they also have a genetic component. So how so? Even if you don't know much
about genes, I'll give you a simple explanation of your DNA.
Your DNA controls your genetics. These genes program the synthesis of
things like enzymes. Perhaps an enzyme response will form The
inflammation process or maybe even for the synthesis of inflammatory components.
This DNA, this gene, has an area on itself called the promoter region and in
some cases a portion of that promoter region can actually have what's called a
poofa sensitive region. So that polyunsaturated fat of the acid,
that poofah /g, the omega three, actually controls the gene.
So normally if you don't eat as mega, as many omega three fatty acids, you produce
these inflammatory components. Well say.
Now we change our diet and you gotta keep your diet changed it will be a constant
process. That same DNA is differently affected, to
the extent that we do not see symphysis of these inflamed products.
So this is amazing. Not just are we making different
products, we're controlling the degree to which we're making those products.at a
genetic level. And not only do we see reduced
inflammation, but everything that goes with inflammation is reduced.
Pain, stiffness, and even if stiffness and even drug In conditions such as
surgery you would expect to see some inflammation but if there's infection or
excessive inflammation that can increase hospital stay or complications.
And there are research studies that indicate consuming fish oils for example
before during and after surgical procedures help manage inflammation.
Omega 3 fatty acid consumption has been shown to be beneficial in cardiovascular
diseases, stroke. In relation to the inflammatory processes
such as infla, basic inflammation, arrhythmia, or thrombosis and helps
benefit heart health. We've also seen benefits in metabolic
conditions, specifically metabolic syndrome and diabetes, as well as
obesity. Increased consumption of Omega-3's over
other fats and I want to sort of iterate here that it's a matter of replacing one
with the other, it's not add fish and keep eating the steak, it's eat fish
instead of the steak. We've seen imrovements in lipic profile,
that means the fats in your blood. So recall, I mentioned that there's a
genetic component with these PUFA, these PUFA sensitive regions of your DNA.
While there's also PUFA sensitive regions of DNA that controls fatty acid oxidation
and lipid deposition. There is research indicating that,
consuming a diet higher in omega-2 fatty acids, rather than the other fatty acids,
can actually help decrease deposition and increase oxidation of fat, thus aiding in
weight loss. Loss.
What research has indicated is that the change in diet, where we increase our
Omega-3 fatty acid consumption and decrease other fat consumptions, is a
decrease in the synthesis of components responsible for fatty acid synthesis, the
enzymes, triglyceride synthesis and fat storage.
And up regulation of components of fatty acid oxidation, heat production with
reduced fat deposition. So how much should you eat? Well,
certainly if you don't eat a lot of fish, you can increase your fish intake.
Perhaps once to twice a week will show to have benefits.
Supplements might be required if you do actually have a disease condition such as
rheumatoid arthritis or heart disease. And the key here, as I've already
mentioned, is the ratio of one fat to the other.
We're replacing the saturated and mono unsaturated fats, fatty acids with these
Omega-3's. And depending on where you live, you
might want to also reduce the amount of Omega-6.
That you consume. Western diets, or any diet high in quan
for example, is going to much higher in 6 than 3.
And you're always going to see more 6 than 3, but we'd like to bring that ratio
closer together. Eskimos and even our ancestors when we
were living in caves, and chasing our food had a ratio of Omega-6 to Omega-3 of
about 4 to 1. Or even lower in some cases.
Now in a western diet, that ratio is 10 to 1.
10 Omega-6's grow in every 1 Omega-3 fatty acid.
So, again, replace, replace, replace. Balance the diet leading to health.