March 7, 2006 [Volume 7, Issue 6]
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In this issue of To Your Health:
Eat Fish, Be Happy
For years, scientists have known that omega-3 fatty acids are good for your heart; in fact, the American Heart Association recommends eating at least two servings of fatty fish per week to help reduce the risk of cardiovascular disease. New research is showing that omega-3s do more than protect the heart; they may also put you in a better mood.
In a paper delivered at a recent meeting of the American Psychosomatic Society, scientists took blood samples of 106 people who had no history of depression or any other diagnosed mood disorder. Overall, subjects with low blood levels of omega-3s scored worse on tests designed to assess mood, personality and behavior than those with high levels of omega-3s. People with low levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) were more likely to report symptoms of mild to moderate depression or be in a negative mood, while low levels of alpha-linolenic acid (ALA) were associated with higher levels of impulsive behavior.
High levels of EPA and DHA are found in fatty fish such as salmon, mackerel and sardines, while ALA is found in plant foods such as flaxseed, soybean oil and canola oil. Omega-3s are also sold as dietary supplements. Talk to your doctor of chiropractic about what types of omega-3s may be best for you. For more information, visit www.chiroweb.com/find/tellmeabout/nutrients.html.
Conklin S, Harris JI, Manuck SB, et al. Plasma fatty acids are associated with normative variation in mood, personality and behavior. Abstract #1411. Presented at the 64th Annual Scientific Meeting of the American Psychosomatic Society, Denver, CO, March 1-4, 2006.
Lifting Weights Puts the Hurt on Deep Fat
Just as there are good and bad kinds of food, there are good and bad types of fat. Intra-abdominal fat, or "deep fat," is considered the most unhealthy type of fat because it wraps itself around the body's internal organs, which can increase the risk of high blood pressure, diabetes and cardiovascular disease. A new study has shown that strengthening exercises such as lifting weights can help contain intra-abdominal fat levels, without changing a person's diet.
In the study, 164 overweight and obese women (ages 24 to 44) were divided into two groups. One group participated in a two-year weight training program, using free weights and machines twice per week for approximately one hour. The other group was given a brochure that recommended between 30 minutes and 60 minutes of exercise on most days of the week. Both groups were told not to change their existing diets in a way that might lead to changes in weight.
At the end of the study period, women who performed weight training had a 7 percent increase in intra-abdominal fat, but their overall body fat levels decreased by 4 percent. In the group that was just given the brochure, body fat percentage remained the same, while intra-abdominal fat increased 21 percent.
If exercise by itself can help keep deep fat levels at bay, imagine what a combination of exercise and a healthy diet can do! If you are concerned about your weight and are looking to reduce body fat levels, talk to doctor of chiropractic about drawing up a comprehensive program that combines exercise, a balanced diet, and other lifestyle changes to improve your health. For more information, visit www.chiroweb.com/find/archives/sports/exercise/index.html.
Schmitz KH, Jensen MD, Hannan P. Strength training prevents increase in visceral fat among women. Presented at the American Heart Association's 46th Annual Conference on Cardiovascular Disease Epidemiology and Prevention in association with the Council on Nutrition, Physical Activity, and Metabolism, Phoenix, AZ, March 2-5, 2006.
Stressed Out? Try a Mantra
A mantra is a word or phrase that carries spiritual meaning to the person who repeats it. Originating in India centuries ago, the practice is now used by people the world over. A recent study indicates that learning mantras can prove useful in helping people cope with a wide range of conditions, and is particularly helpful in reducing stress and anxiety.
Researchers studied 66 people who participated in a five-week program, during which the subjects chose a mantra and learned how to use it to manage stress. Participants chose their own mantra, then were taught how to repeat it silently during the day or evening to interrupt unwanted thoughts or create a state of relaxation. Approximately three months after the program ended, they were interviewed and asked whether the mantra was helpful; if so, they were asked to provide examples of when they used the mantra to reduce stress.
Fifty-five people (83.3 percent) reported using mantras to help them cope with difficult situations. A majority of the participants said they practiced mantras to deal with anxiety. Other situations where mantras proved useful were managing stress from work or traffic, insomnia, and unwanted thoughts.
While practicing a mantra is often associated with certain faiths or traditions, the technique itself is nonpartisan. In addition, mantra use is inexpensive, portable, and produces no negative side-effects, making it an excellent form of stress relief for people with busy lifestyles. To learn more about mantras and other ways to reduce stress, visit www.chiroweb.com/find/archives/general/wellness/index.html.
Bormann JE, Oman D, Kemppainen JK, et al. Mantram repetition for stress management in veterans and employees: a critical incident study. Journal of Advanced Nursing March 2006;53(5):502-512.
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