The Big "O" – Reach the Right Omega Ratio

Increase Your Odds Against Inflammation by 6:1

Neil is a 78-year-old gentleman who is living alone. He first came in with pain in his leg when he walked. He was found to have a blockage in the artery. He had a course of Chelation therapy, which reversed the blockage, but there was an underlying problem, the reason why he had the blockage in the first place: inflammation. On top of the atherosclerosis of his arteries, Neil also has Rosacea, Arthritis, and now, Dementia. All of these illnesses have the same basic cause: inflammation.

The diseases that we associate with aging are caused by inflammation and are therefore preventable. We don’t have to decline in function and waste away in a nursing home during the last years of our lives. We can live to a ripe old age, fully functional until we leave this Earth. One of the most important ways to stay young is by decreasing inflammation.

Inflammation is the body’s reaction to some kind of damage. There are many ways to create this damage. If we use too much energy we create excess “free-radicals” that do damage. If we eat too much, exercise excessively, lack sleep, have allergies, contract an infection, or get an injury then we create inflammation. Inflammation signals the body to fix the problem, whatever it is.

Inflammation turns on certain genes for repair, and in doing so also turns off other genes. The normal processes of the metabolism are disrupted causing changes throughout the body. The hormones, digestion, immune system, and even neurotransmitters in the brain all are affected. Every single cell is changed! These changes cause us to “age” faster as the cells are less efficient. It causes cancer, heart disease, dementia, Parkinson’s disease, depression, anxiety, arthritis, diabetes, and all the most common chronic conditions. It seems, as a result, that it would be wise to have as little inflammation as possible.

Anti-inflammatories

One way to decrease inflammation is to block it with anti-inflammatories. There are a multitude of chemicals that block inflammation.

From a Medical Doctor’s perspective, we have steroid hormones like those related to Cortisone, and non-steroidal anti-inflammatory drugs (NSAID’s). The last ones are abundant such as Ibuprofen, Naproxen, and Aspirin. These really work. There is some evidence that they may prevent not just the immediate local pain and inflammation, but also the long-term effects such as cancer of the colon or Alzheimer’s disease. The problem is that when they shut off inflammation, they affect the body in unwanted ways. The most common side-effect is weakening the protection of the stomach, causing ulcers.

Naturally, there are a myriad of herbs, vitamins and other substances to decrease inflammation. The advantage of these is that they tend to have fewer side-effects. Turmeric, for example, contains a very potent anti-inflammatory called “Curcumin.” Aspirin was taken from an anti-inflammatory found in White Willow Bark. The anti-oxidant vitamins are all anti-inflammatory as well, especially vitamins C, E, and A. Several minerals such as Zinc and Selenium decrease inflammation because they are part of anti-oxidant enzymes. Fish oil is a special case.

Omega-3 oils

Most have heard of the need for omega-3 oils such as flaxseed or fish oil. These are part of the balanced system of inflammation in the body. There are chemicals made from omega-6 oils that induce inflammation and omega-3 that suppress it. This balance needs to be maintained because if there is too much omega-6 you will get too much inflammation with all of its attendant problems. If there is too much omega-3, then you will not be able to take care of damage to the body. Apparently, the body can handle a ratio of omega-6 to omega-3 of 1:1 to 6:1. However, the average American eats a ratio of 30:1. That means we have the ability to make 30 times more inflammatory chemicals than anti-inflammatory ones.

I?m going to let you in on a secret that you will not hear anywhere else: there are two ways to fix this problem. You are told that you should be taking more and more omega-3 supplements to get your ratio back to a reasonable level. What you are not told is that you can avoid omega-6 oils and get even more benefit.

Dietary sources of essential fatty acids
Food	Omega-3 (grams per 100g)	Omega-6 (grams per 100g)
Flax	20.3	4.9
Hemp seeds	7.0	21.0
Pumpkin seeds	3.2	23.4
Salmon	3.2	0.7
Walnuts	3.0	30.6
Canola	2.1	9.0
Herring	2.0	0.4
Soybeans	1.2	8.6
Butter (organic)	1.2	1.8
Olive oil	0.6	7.9
Wheat germ	0.5	5.5
Sunflower seeds	0	30.7
Almond	0	9.2
Spinach	0.13	0.02

Notice that the oils we commonly use have little or no omega-3 with relatively large amounts of omega-6 oils. Even some of the “good” oils such as olive and walnut have a poor omega-6 to omega-3 ratio. It should be noted also that exposure to oxygen, heating or other processing destroys essential fatty acids.

A word about spinach: notice that even though there is little quantity of essential fatty acids the ratio is as good as fish. This is true with all of the leafy-green vegetables. This is important because when we eat these regularly, they also help to avoid excess inflammation.

Here’s how to decrease your inflammation significantly:

1) Avoid fried foods.

2) Take a good quality fish, flaxseed, or Evening Primrose oil supplement.

3) Eat a dark green salad daily.

4) Eat wild fish weekly (farmed fish are fed soy and corn).

5) Eat grass-fed beef and omega-3 eggs.

6) Avoid prepared foods (in boxes, cans, bags).

7) Eat home-cooked meals.

8) Eat lots of raw vegetables.

A word about supplements: It is good to alternate between types such as fish oil for one bottle, then flaxseed oil the next time. Also, it isn’t best to take it every day. Taking any form of supplements 2-4 times per week is better, such as every other day. The dose should be about 5 grams every other day for fish or flaxseed oil.

The benefits of this are tremendous. You will avoid many diseases, as noted above. Moreover, as a bonus, it has been demonstrated that having adequate omega-3 oils also turns on your ability to burn fat for energy and thermogenesis (keeping you warm) which allows easier weight loss. You will be healthier and younger-looking without the diseases of aging. May you live to a ripe old age!

Dr. Scott Saunders, MD