DR JOANNA
3s . Your eyes require long chain omega- 3s , otherwise your risk of macular degeneration is greater .
The other major effect is that they are anti-inflammatory . High doses of omega- 3s have even been shown to be successful in treating inflammatory conditions such as arthritis and inflammatory bowel diseases . But since inflammation is also involved in atherosclerosis , in the development of many cancers , in dementia and other brain disorders , and even in the development of type 2 diabetes , you start to understand how these fast might be helpful in avoiding and managing all of these conditions .
How much is enough ?
Most health authorities around the world give a rather conservative recommendation of 500mg a day of EPA and DHA .
In Australia , the suggested dietary target is 610mg / day for men and 430mg / day for women . The National Heart Foundation further recommends that those with cardiovascular disease should take 1g of long chain omega-3s a day and for those with high blood triglycerides ( a risk factor for heart disease that is lowered by taking EPA and DHA ) up to 4g a day .
Note : these levels are for total EPA and DHA and not total omega-3s . That ’ s an important differentiation as fish oil supplements give total omega-3s and you need to read the nutrition label to find out how much of the total is actually EPA and DHA .
Should I take a supplement ?
One of the major steps forward is that there is now a simple finger prick blood test analysis that will give you your omega-3 index . You will be able to have this test done at pharmacies , at doctor ’ s surgeries and from dietitians or other health professionals . This will give you a clear indication of whether you are deficient or adequate in your levels . But until that time , this is one supplement I strongly recommend you consider taking – unless you are an ardent fish eater !
The recommendation is to consume at least two meals of oily fish a week plus take a daily supplement of at least 1g of EPA and DHA . Take higher levels if you have cardiovascular disease , arthritis , high cholesterol or triglycerides , depression or anxiety , or as recommended by your doctor , dietitian or other health professional . Unlike drugs there really are no side effects , although those taking blood thinning medications should speak with their doctors as these fats will also have a blood thinning effect ( usually a good thing ).
These really are important nutrients and critical for good health and happiness . They are worthy of our attention and finally just remember you need to up your intake for several months for body cell levels to increase , so stick with the plan . Your body will benefit in the long term and that ’ s what we ’ re all about , right ?
To find out more or to learn about Dr Joanna ’ s fresh , personalised , researchbased approach to getting lean visit www . drjoanna . com . au
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OH ! MAGAZINE ( FEBRUARY 2017 ) 9