All About Fish Oil & Omega-3 Fatty Acids

I do not recommend that people overdo supplements. In fact, in my own practice, I often help patients reduce their supplement regimens, rather than add to them. That said, there are two supplements that I recommend across the board to just about everyone. One is a basic, whole-food based multi-vitamin. The second is a high-quality fish oil. Why? Because a multitude of reliable studies suggest that unless you are supplementing your diet with fish oil, it is very likely that you are deficient in omega-3 fatty acids. At East Bay Acupuncture & Natural Medicine I recommend that everyone take 1 of 6 different varieties of fish oil. I've spent years finding the highest quality fish oils on the market, and I'm very proud of the brands and types that I carry. This article will serve as an overview of the benefits of fish oil, address safety concerns, and provide some information about the different varieties I routinely recommend in my practice.

Benefits of Omega-3 Fatty Acids:

* Cardiovascular Benefits:

Regular consumption of high-quality fish oil can lower triglycerides and increase good cholesterol, or HDL. High levels of triglycerides have been linked to increased risk of heart disease and stroke. These effects, combined with fish oil╒s ability to slightly thin the blood, reduce risk of heart attack. Fish oil can also help prevent strokes and certain incidences of sudden cardiac death in those who already have heart disease. Finally, it has been shown to aid in slowing hardening of the arteries and decreasing blood pressure.

* Anti-Inflammatory Benefits:

Omega-3 fatty acids found in fish oil reduce inflammation by preventing the body's production of pro-inflammatory molecules. Because inflammation is associated with many serious health problems, including cancer, autoimmune diseases, psoriasis, Alzheimer's, and heart disease this is one of the most significant benefits of fish oil.

* Additional Alzheimer's Protection

In addition to preventing Alzheimer's by reducing the body's inflammatory capacity, omega-3 fatty acids also protect against Alzheimer's another way: by increasing the body's production of a protein called LR11, which helps prevent the accumulation of toxic plaques.

* Mental Health Benefits:

Omega-3 fatty acids also help to regulate the brain╒s dopamine and serotonin signaling systems, offering potential aid to those affected by depression, bipolar disorder, and other mental health concerns.

* Prenatal Benefits:

Fish oil taken before and during pregnancy can be of great help to both mother and child. For the mother, omega-3 fatty acids have been shown to reduce risk of post-natal depression and premature birth. For the child, fish oil has been shown to aid fetal development, and healthy levels of omega-3 fatty acids in utero are associated with benefits including higher cognitive function and improved eyesight.

* Benefits to Hair, Skin and Nails:

Maintaining healthy levels of omega-3 fatty acids provides readily visible benefits: those who consume enough of these essential fatty acids enjoy faster-growing hair and nails, and may notice that their hair looks more lustrous and their nails are harder and less likely to break.

The Problem with Eating Lots of Fish

Before I delve into the safety and potency concerns of fish oils, I'll begin by explaining the problems associated with another source of omega-3 fatty acids: fish. Though our first instinct might lead us to believe it would be best to seek this helpful substance directly from the source, this is not the case. In fact, eating lots of fish in pursuit of omega-3s can be quite harmful due to the heavy metal contamination that is becoming more and more common.

Dangerously high levels of heavy metals such as mercury accumulate primarily in the tissue of the fish (including flesh and skin). It's been shown that there are far fewer heavy metals in the oil of the fish. Studies have shown that the amount of heavy metals in fish oils are consistently within a minimal, safe range, that is generally lower than actually eating the fish. And, unlike the fish on your plate, which may have come from a variety of sources, some more reliably safe than others, the high-quality fish oils I recommend are always rigorously tested for purity.

I still recommend eating fish 2 to 3 times a week, but please be mindful when choosing the fish you eat. I specifically recommend finding fish that is:

* Not farm-raised

* Lower on the food chain

* From cold-water

* Smaller

* Fatty

Keeping these qualities in mind will help you choose a safer fish to eat. Good varieties of fish include:

* Wild Alaskan Salmon

* Herring

* Sardines

* Mackerel

* Anchovies

Fish Oil Quality & Safety Concerns

It's clear that fish oil has a lot to offer, but I would warn against purchasing just any fish oil. Although most high-quality fish oils will not have contaminants, there may be other potency or quality issues. Heavy metal and other contaminants are not a big issue with most fish oils. Even lower quality fish oil is effectively tested for heavy metals, and since these contaminants tend to not be stored in the fat of the fish there is even less to worry about. A bigger concern, and one that is found in many supposedly ╥high-quality fish oils, is the issue of rancidity.

Rancidity is a serious problem. 2009 tests yielded some disturbing information: many fish oil capsules on the market contained oxidative by-products an indicator that the fish oil was going rancid. Not only does rancid fish oil not offer the benefits of undamaged fish oil, it is actually quite harmful. Rancid fish oil does the opposite of fish oil: it promotes heart disease and other chronic illnesses through its inflammatory effects. Fish oil rancidity commonly begins at the source, with a less than ideal manufacturing process.

The problem with some brands extraction and bottling process is that fish oil begins to oxidize the moment it is extracted from the fish, and can then go rancid within days. If anti-oxidants are added immediately, the oxidation process that leads to rancidity will be avoided. Unfortunately, many manufacturers receive the oil in large tubs weeks after the oil has been extracted, and they wait until then to add the anti-oxidants, directly before encapsulating. At that point, the oxidation process has often already begun. Additionally, many fish oil capsules are labeled with expiration dates up to 4 years from the date of manufacture this is not best practice.

The brands that I recommend guard against fish oil rancidity by fortifying the fish oil with anti-oxidants, directly at the source, immediately after extraction from the fish. Additionally, they use the most effective form of vitamin E as the anti-oxidant (gamma and delta vitamin E), rather than the less effective, and less expensive (alpha-tocopherol) variety that many other companies use.

Once you've purchased a fish oil it is essential that it be stored in a cool, dark place before opening. Although not mentioned on most fish oil bottles, I recommend refrigerating after opening, and using within 3 months. If you purchase fish oil from a company that is aware of these issues, store the capsules properly, and use within a decent amount of time, you'll have nothing to worry about.

Can't I Just Eat Lots of Flax and Walnuts?

It is true that a number of other foods contain this important omega-3 fatty acids, including flax seeds, walnuts and grass-fed beef. However, the form of omega-3 in flax and walnut is alpha linoleic acid (ALA). While this is also a very healthy omega-3, the most important benefits of omega-3s come from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) forms specifically. The body is capable of breaking down the ALA in flax seeds or walnuts to EPA and DHA, but it requires an enzyme that many people stop producing as they age, and there are many others that lack the enzyme altogether. Additionally, the final amount of EPA and DHA is usually minimal. Fish oils contain all three forms: ALA, EPA, and DHA. When choosing a fish oil, I recommend finding one that contains a combined amount EPA/DHA that is equal to at least half the total volume of each capsule. If you look on the shelves, you'll find that even most high-quality fish oils have less than this amount.

The Fish Oils I Recommend:

I routinely recommend one of six different types of fish oils to my patients. After years of practice and research I've found that Designs for Health (DFH) and Green Pasture's make the best quality fish oils on the market. The varieties I recommend are:

* DFH High Potency EPA/DHA Fish Oil

o A basic fish oil.

* DFH High Potency EPA/DHA Fish Oil plus Vitamins D, K1, K2

o The additions are fat-soluble vitamins that people are commonly deficient in, especially those following a low-fat diet.

* DFH High Potency EPA/DHA Fish Oil plus Digestive Enzymes & Enteric Coated

o A good choice for anyone that has a hard time digesting standard fish oils.

* DFH High Potency EPA/DHA Fish Oil plus GLA

o GLA is an omega-6 fatty acid that has a strong anti-inflammatory effect useful for dermatologic and arthritic conditions.

* Green Pasture's Cod Liver Oil

o This cod liver oil is the only one on the market that I recommend. Every other brand I've come across is extracted with a method that degrades the natural, fat-soluble vitamins in the oil, and contains synthetic vitamin additives instead. There are numerous problems with this, which I╒ll discuss in a future newsletter article.

* DFH Krill Oil

o A good choice for those who experience PMS and uterine cramps. Its efficacy in treating these conditions has been well documented, and I often recommend it for use in these cases. It's also naturally high in an anti-oxidant called astaxanthin, making it the most stable fish oil.

I recommend each of these varieties for various conditions and constitutional differences. My personal regimen includes 4 capsules of the Fish Oil w/ D, K1 and K2, plus 4 capsules of the Cod Liver Oil daily.

It's Time for a Spring Cleanse!

Spring is here. Time for a Spring Cleanse!!!

Spring is the perfect time of year to aid the body, and especially the liver, in cleansing and detoxification. The cleanse I recommend is very simple and consists of eating a stimulant-free, sugar-free, flour-free, whole foods diet for 10 days. The addition of a liver cleansing drink each morning draws out toxins from the body, and an herbal tea taken throughout the day helps to support the liver and the rest of the body in this process. Happy cleansing!

Foods to Avoid:

1. Alcohol
2. Stimulants (coffee, tea, yerba mate, chocolate)
- If you're a heavy coffee drinker, drinking 1 or 2 cups of green tea a day the first few days instead is okay
3. Sweeteners (sugar, corn syrup, agave, honey, maple syrup)
4. Artificial sweeteners, colors, preservatives, and additives
- Avoid packaged and refined foods completely.
5. Dairy, eggs, and processed meats like sausage and salami
- Processed meats contain nitrates, other additives and higher fat content that makes cleansing difficult.
- Small amounts of natural, lean meats are encouraged, as the protein helps the liver in its detoxification and elimination of toxins.
- I recommend avoiding dairy and eggs for the 10-day period, because they are common allergenic foods. Many people have developed sub-clinical food sensitivities to these foods that inhibit the detoxification process.
6. Wheat and other flour products
- Many people also have sub-clinical food sensitivies to wheat, gluten and yeast, all of which are found in flour products. Simply eliminating these foods helps many to feel better.
7. In case it wasn't clear, avoiding the above foods means no pastries, chocolate, sodas, sweetened drinks, prepared, frozen and canned foods, potato chips, and other similarly processed and refined foods.

Foods to Eat:

Everything else! But best to find organic, fresh, local and in season foods. Your local farmer's market is a GREAT source for these foods. Here is a partial list:

1. Water
- Drink lots of spring or filtered water, adding a touch of lemon or lime will help with detoxification.
2. Vegetables
- Eat lots of organic, fresh vegetables.
- Be sure to eat at least 1 large, meal-sized salad a day.
- Fresh vegetable juicing is highly recommended. Try a blend of cucumber, fennel, carrot, parsley and apple, or any others you can think of.
3. Fruit
- Eat lots of organic, in season, fresh fruit.
- Eat at least 1 or 2 apples a day, as the pectin in apples has a particularly cleansing effect.
4. Sweet potatoes, yams, squash and other starchy vegetables like beets and parsnips.
5. Grains like rice, oats, quinoa, millet, barley
- Brown rice is better than white during a cleanse, as the increased amount of fiber helps to cleanse the GI tract.
6. Meats like lean cuts of high quality chicken, beef, pork, buffalo, lamb.
7. Fish
- Especially fish low on the food chain like salmon, mackeral, and sardines.
- Best to avoid tuna, swordfish, shellfish and shrimp as they can accumulate toxins.
8. Legumes like black beans, lentils, and mung beans.
9. Fresh, raw seeds and nuts
- Best to avoid peanuts and roasted, salted and flavored nuts.
10. Natural condiments and flavoring ingredients like:
sea salt, pepper, spices, herbs, olive oil, coconut oil, sesame oil, vinegars, lemon juice, etc.
11. Fermented foods like:
saurkrauts, kombucha, umeboshi plums, etc.

The Morning Liver Cleanse*

1. Mix any fresh-squeezed citrus juices together to make 1 cup of liquid. Orange and grapefruit are great, but be sure to mix in some lemon and/or lime. The more sour the final mix is, the more cleansing. This mixture can be diluted with water if needed.

2. Add 1-2 cloves freshly crushed and chopped garlic, plus 1 tsp. of freshly grated ginger.

3. Add 1 Tbsp. high quality, olive oil.

4. Mix and drink each morning. Follow with 1 or 2 cups of the liver detox tea described below.

*taken from Christopher Hobb's book "Foundations of Health"

Liver Detox Tea (parts by volume)

Ingredients:
- Burdock Root - 1 part
- Dandelion Root - 1 part
- Yellow Dock Root - 1/2 part
- Oregon Grape Root - 1/2 part
- Sarsaparilla Root - 1/2 part
- Fennel Seed - 1/4 part
- Fenugreek Seed - 1/4 part
-------------
- Nettle Leaf - 1 part
- Peppermint or Spearmint - 1 part

Directions:
1. Simmer 1 part herbs (Burdock through Fenugreek) in 6 parts water, covered, for 20 minutes.
2. Turn off heat, add Nettles and Mint, then let steep for an additional 10 minutes.
3. Strain herbs and refrigerate. I usually make enough for 2-3 days each batch.
4. Drink 3-6 cups, hot or cold, throughout the day

These herbs can be found locally at Lhasa Kharnak herbs (2482 Telegraph Ave, 510 548-0380) or at most Whole Foods locations.

An Optional, Integrated 3 Day Juice Fast

If you feel ready to do a stronger cleanse, and if you have the space in your life to do so, I recommend integrating this 3 day juice fast into the cleanse. Days 1 to 3 of the cleanse are exactly the same. On Day 4 however, eliminate all meats and starchy foods like potatoes and white rice. On Days 5-7 eliminate all solid foods except for fresh vegetable and fruit juices. On Day 8, break the fast with a salad, then slowly, over the course of the day, add in any other foods from the list above, except for meats and starchy foods. Days 9 and 10 are exactly the same as the cleanse described above. Be sure to continue the liver cleanse drink each morning, and the liver detox tea throughout the day for each of the 10 days.

Juicing yourself is the best method. I particularly enjoy juicing combinations of beet, carrot, celery, cucumber, apple, parsley or any other greens, fennel, purple cabbage and radishes. Very small amounts of ginger or garlic can also be tasty. Choose 3 or 4 from the list, making sure that at least 1 or 2 are sweet, like apple or beet, and add small amounts of these. Get creative!

Additional Recommendations:

1. I also recommend going off all vitamins, supplements, fish oils and herbs for the 10 days of your cleanse. Your liver works hard to break these things down, so unless your supplements are doctor prescribed I would recommend taking a 10 day break.

2. Moderate, daily exercise for the 10 days of the cleanse is recommended. Yoga is especially detoxifying and comes highly recommended. Please be mindful though, and listen to your body. If you are feeling shaky or fatigued, honor your body and rest. There may be days when exercise doesn't feel appropriate and that is okay.

3. A dry-brush massage, followed by a sauna or steam will greatly aid elimination of toxins through the skin. I recommend doing this a minimum of 3 times throughout the 10 day period. Natural bristle brushes for the skin can be found at most natural food stores. Use small circular motions over the entire body, then rinse and follow with some sort of sweating therapy.

4. Cleansing, detoxifying and fasting can be a very cathartic experience. Setting aside 15-20 minutes each day for meditation or breathing practice can be very helpful in bringing awareness to this process. As we cleanse our physical bodies, a cleansing also happens emotionally and psychically. Please give yourself plenty of time and space for rest and introspection to honor and support this process.

Please email questions to: sean@ebacupuncture.com

"Learn something new every day"

I remember, as a young boy, my father sharing that time tested piece of advise. Well, I've certainly taken it to heart. I've chosen a profession that not only requires, but inspires one to learn and relearn constantly. I easily learn 10 things or more every single day. Not only do I learn from my patients and yoga students, but I learn through active study.

Lately, I've been going even deeper into my study of human reproduction and fertility. Both women's and men's reproductive and hormonal systems are infinitely complex, and absolutely fascinating to me. Add to that the complexities of Chinese medicine and it's approach to treating these systems, and you've got enough to study for a lifetime or more. I also love learning more about the myofascial, neurologic system, and I especially love and am great at treating pain problems, but lately, my passion has really been drawn to hormonal function. It is so fascinating, and affected by everything from emotion, relationship and phermones, to the moon, light/dark, and the seasons. It's too complex to ever rationally "figure out", and that is where the beauty of Chinese and natural medicine comes in. It recognizes these relationships, and sees everything as part of the whole.

I could spend a lifetime studying the human body and the way it relates to nature and others without ever fully understanding it. Thankfully, this exploration is a passion of mine, and one that I will continue my entire life. I feel so grateful to have found a profession that I know will never bore me!

http://www.ebacupuncture.com

Ashwagandha-Goji-Oats... Nighttime Bliss!

Generally speaking, it is true that we don't want to go to sleep with a full belly. However, for those that feel ungrounded in the evening, or have a propensity towards restless nights, the right food in moderation, a half-hour or hour before bed can really help. This recipe won't be right for everyone, but for the yin-deficient, vata-disturbed types out there, it can really do the trick! And it only takes 5 minutes. Quick and easy.

Introducing, my favorite late-night recipe: Ashwagandha-Goji-Oats

Ingredients:
1. quick-cut baby oats
2. Ashwagandha powder (found online, at my clinic, or other herb shops)
3. Goji Berries (organic ones now in bulk at Whole Foods!)
4. spices (cardamom, cinnamon, ginger, fennel powder, others? - choose 1-3, be creative!)
5. celtic sea salt (to taste)
6. honey (find the raw, unfiltered, really dark kind!! yum)
7. whole milk (grass-fed, raw - Clarevale Farms or Organic Pastures), or almond milk
8. optional: black sesame seeds or walnuts

Step 1 - Simmer 1 cup quick-cut baby oats, 1 tsp Ashwagandha, spices, goji berries, and salt in 3 cups water for a few minutes. The amount of water may need to be adjusted for the right consistency. Don't get hung up on amounts... be creative!

Step 2 - Add honey and milk to taste

Step 3 - Eat and Enjoy....

Step 4 - Sleep like a baby!

This food is medicine. From a Chinese medicine perspective, it nourishes Kidney and Liver Yin, and from an Ayurvedic perspective it reduces Vata. From a biomedical perspective the oats have a mild sedative effect, and the goji berries and ashwagandha are potent adaptogens, meaning (in part) they support and regulate adrenal function.

For more info about my practice please visit http://www.ebacupuncture.com

Tulsi Tea... Simply Divine

Tulsi, or Holy Basil, is by far one of my favorite herbs. Its light flavor makes it an ideal tea to sip, hot or cold, throughout the day. The herb is much revered in India, and is known as one of the most sacred plants. It's energy is considered to be pure Sattva and it is said to open the heart and mind, and clear the aura.

Medicinally, Tulsi has been used in Ayurvedic medicine, for centuries, to support a healthy response to stress, promote longevity, nourish the mind, and elevate the spirit. And now, many modern studies support this use. Studies show tulsi does lower blood glucose levels. It also is a natural COX-2 enzyme modulator, which means it has an inflammatory-cascade normalizing action. Many studies now show it supports immune system health, and it is a potent anti-oxidant.

For those dealing with a lot of stress in their lives I recommend steeping a few tablespoons in a quart of water, and drinking room-temperature throughout the day. Or, my favorite, mix 1-part Tulsi, with 1-part Yerba Mate, and drink hot in the morning with almond milk. Tulsi can be found as a loose-leaf tea or in tea bags in most natural food stores. Enjoy!

For more tips likes this, sign up for my newsletter at http://www.ebacupuncture.com