The Healthy Haven

Green Grape Smoothie

abbyiherb — Tue, 24 Jan 2012 21:19:22 +0000

Photo Credit to Jackie of Vegan Yack Attack Blog

The great thing about smoothies is that they are so easy to make. As long as you have quality ingredients and a great blender, the possibilities are endless. There are certain ingredients that are popular when it comes to smoothie making like bananas, pineapple and strawberries. Even vegetables are making more of an appearance like beets and green lettuces. However, grape smoothies aren’t something I run into very often. So when I saw a Green Grape Smoothie recipe created by Jackie, the blogger for Vegan Yack Attack, I knew I had to share it. What I also like is that you get added health benefits from the packaged greens and the healthy fat coming from the avocado. Click here to see the original recipe post.

If you’re looking for vegan (both savory and sweet) as well as raw recipes, the Vegan Yack Attack might be a great resource for you. Some of the dishes I thought looked delicious included the Pumpkin Chili Empanadas, Spicy Mushroom Eggplant Tacos and Carrot Cake Latkes. I bet you’ll find some tasty options on your own as well. Until then, enjoy this Green Grape Smoothie in good health.

Green Grape Smoothie

2 cups red seedless grapes

1 cup packaged greens (kale and spinach are great alternatives to lettuce)

1 medium pear, cored and chopped

1/2 cup frozen pumpkin pureé

2 Tbsp. avocado

3/4 cup coconut water

Optional: ice cubes

Place all ingredients into a blender and pureé until smooth! Makes 1 large smoothie or 2 small ones.

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Exercise for Chronic Disease Relief

abbyiherb — Wed, 18 Jan 2012 19:57:01 +0000

Suffering that comes from chronic disease can sometimes be eased simply by exercising. While being physically active in general can certainly do good, there are actually types of exercises that can be beneficial to those with specific chronic diseases.

Currently, there are three basic categories of exercise:

Aerobic Exercise helps raise your heart rate through repetitive movement of large muscles. (e.g. walking, swimming, etc.)

Strength Training Exercise helps increase the power, tone and efficiency of individual muscles by contracting isolated muscles against resistance (e.g. weight lifting)

Stretching helps improve or maintain the flexibility of your muscles.

One or more of these different types of exercises can help with the following:

Heart Disease (Aerobic)
High Cholesterol (Aerobic)
Diabetes (Aerobic and Strength)
High Blood Pressure (Aerobic and Strength)
Stroke (Aerobic, Strength Training and Stretching)
Cancer (Aerobic and Strength Training)
Lung Disease (Aerobic)

As always, please consult with your doctor before starting any exercise routine.

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Pyruvate for Possible Weight Loss

abbyiherb — Wed, 11 Jan 2012 23:30:52 +0000

Looking for a supplement that may help with weight loss that you can take in conjunction with eating right and exercising? Preliminary studies have shown that Pyruvate may be something to look into. Pyruvate supplies the body with pyruvic acid, which is a natural compound that contributes to the manufacture and use of energy. It isn’t an essential nutrient since your body makes more than enough of its own; however, for weight loss purposes, an additional supplement is needed.

While there are pyruvate-only products on the market, some pyruvate products also contain a related compound called dihydroxyacetone. The body converts dihydroxyacetone to pyruvate and the combination of both products is known as DHAP.

A couple of studies found evidence that pyruvate or DHAP can aid in weight loss and/or improve body composition. When higher dosages of pyruvate are combined with an exercise program, there were significant decreases in fat mass and percentage of body fat as well as an increase in muscle mass. Another study also showed that pyruvate can block a regain of fat weight.

While this news is exciting, large studies with 100 or more participants are still needed to firmly establish pyruvate’s weight loss benefits. Please consult with your doctor before using any supplements or before making any changes in prescribed medications.

To get all the detailed information, please visit the iHerb Health Library by Clicking Here!

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Treatments for High Blood Pressure: More Than Just Taking a Pill

abbyiherb — Thu, 29 Dec 2011 17:54:25 +0000

For some people, hypertension (high blood pressure) can be curable as long as a they are willing to commit to a substantial lifestyle change, which could include the following.

Achieving and Maintaining a Healthy Weight
Limiting Salt Intake
Eating Plenty of Fruits, Veggies and Non-Fat Dairy
Exercising Regularly
Moderating Alcohol Consumption
Quitting Smoking

Other things you could do include alternative therapies like yoga or tai chi or even taking certain vitamins like Vitamin D, calcium and/or potassium. Always consult with your doctor if you decide to take or do anything in conjunction with any current medications you are taking.

Unfortunately, even with having made these changes, it’s sometimes not enough to get one’s blood pressure to fall in normal changes. Simply, this means that you may have to take medicine for the rest of your life. Those who have a family history of blood pressure or have high blood pressure as a secondary cause for another disease like kidney disease may also not respond well to lifestyle changes and may be required to take medicines as well.

In the end, make a plan with your doctor as to the best course of action or actions to take to help lower your blood pressure for a longer and healthier life.

To get more detailed information, please visit the iHerb Health Library by Clicking Here!

Click here to see iHerb’s selection of products for High Blood Pressure (Hypertension) Support. New to iHerb? Use Coupon Code WOW123 to get $5 off any first time order.

Suggested Uses for Oregano Essential Oil

abbyiherb — Thu, 15 Dec 2011 22:56:09 +0000

Probably best known as a workaholic in the kitchen, oregano also has many valuable therapeutic uses. In fact, it may well have first been used for its curative properties before its seasoning properties were discovered. Ancient Egyptians prized oregano for its ability to disinfect wounds and speed up the healing process. It’s also believed that they used it in mummification. Throughout the centuries, oregano has been used to sooth coughs, calm digestive disorders, relax tension, and relieve insomnia. As far as kitchen use, it was the Roman gourmet Apicius who loudly proclaimed oregano to be an important part of his culinary creations, leading it to play an important part in Mediterranean cuisine. When GIs returned from overseas after World War II, they demanded to have Mediterranean herb staple in their dishes back home. Their insistence on enjoying this herb is what helped to make it popular in the United States. Today, oregano not only reigns in the kitchen, but also rules in the world of aromatherapy.

Therapeutic uses:

Allergies, antiseptic, antiviral, appetite, arthritis, asthma, backache, bronchitis, carpal tunnel syndrome, chronic fatigue syndrome, cellulite, colds, congestion, flu, fungal infections, headaches, immune booster, indigestion, insomnia, lymphatic circulation, menstruation, menstrual cramps, migraines, muscular pain, nervous tension, rheumatism, sprains and swelling.

Essential Oil Applications:

For allergies, asthma, bronchitis, and congestion, use 2-3 drops in 1 ounce of carrier oil and rub on chest and throat. Can also use 2-3 drops in a steam inhalation.

For arthritis, backache, carpal tunnel syndrome, muscular pain, and rheumatism, use 2-3 drops in a carrier oil and massage on affected area.

For chronic fatigue syndrome, insomnia, and nervous tension, use 2-3 drops in a diffuser, or add 8-10 drops in bath water before bedtime.

For cellulite, use 2-3 drops in 1 ounce of carrier oil and massage on affected area regularly.

For fungal infections, mix 2-3 drops in 1 ounce of carrier oil, and massage into affected area. Repeat as needed.

For headaches and migraines, use 2-3 drops in a carrier oil and massage on temples and neck. Can also be used in a hot or cold compress.

For indigestion, use 2-3 drops in 1 ounce of carrier oil and rub on chest and abdomen.

To encourage menstruation or to alleviate premenstrual syndrome, use 2-3 drops in a carrier oil and massage on lower abdomen and lower back. Can also be used as a hot compress, or use 8-10 drops in bath water.

To boost lymphatic circulation, use 2-3 drops in a carrier oil and massage into body.

For sprains and swelling, use 2-3 drops in a cold compress.

To boost immunity after sickness, use 2-3 drops in a diffuser.

Mixes Well With:

Atlas cedarwood, basil, bergamot, citronella, eucalyptus, lavender, lemon, orange, rosemary, tea tree, thyme, and wintergreen.

Extraction Method:

Steam distillation.

Parts Used:

Dried, herb and leaves.

Safety Information:

Avoid if pregnant.

More Info:

The Power of Aromatherapy
Getting Started with Aromatherapy
The Choosing, Blending and the Caring of Your Essential Oils

iHerb sells hundreds of Essential Oils. Click here to see our selection of products. If you’re new to iHerb, use Coupon Code WOW123 to get $5 off your first order.

The Mediterranean Diet and Good Health

abbyiherb — Thu, 08 Dec 2011 00:18:18 +0000

1950’s researchers discovered that people living in the Mediterranean regions which included Crete, Southern Italy and other countries bordering the Mediterranean Sea had an adult life expectancy that was among the highest in the world. It was also found out that coronary heart disease, certain cancers and other diet-related chronic diseases in this region were also the lowest in the world.

With further research, it turns out that all this good health could be attributed to dietary patterns. Traditional Mediterranean diets have these characteristics in common:

Variety of Plant Foods (Fruits, Vegetables, Breads, Beans, Nuts and Seeds)
Olive Oil as the Main Source of Fat
Low to Moderate Amounts of
- Fish and Poultry
- Dairy Products (mostly cheese and yogurt)
- Eggs
- Wine, normally consumed with meals
- Small Amounts of Red Meat
- Primarily Fresh Fruit for Dessert and Low Consumption of Sweets

The health benefits of following the Mediterranean Diet include a reduced rate of heart attack and stroke in people who have heart disease, lowering the risk of developing Type 2 diabetes, aiding in weight loss and so much more.

It is important to remember, though, that other factors can affect these benefits. For example, physical activity could definitely be a huge factor as well.

To get more information about the Mediterranean Diet, please visit the iHerb Health Library by Clicking Here!

Grilled Eggplant, Halloumi and Pesto Burgers

abbyiherb — Thu, 17 Nov 2011 18:52:50 +0000

Photo Credit to Sala of Veggie Belly Blog

I just realized that this is this is the second eggplant recipe I posted in a row with the most recent one being the Garam Masala Eggplant Chips with Cilantro Mint Raita post. But this Grilled Eggplant, Halloumi and Pesto Burger recipe created by Blogger, Sala for her Veggie Belly Blog had me enthralled. All you have to do is take a look at the picture above to see what I mean. It’s “meaty” looking without actually being meaty and I love the pops of color coming from the tomato and lettuce. Don’t you just want to reach through your screen and grab it for a bite? I know I do. Click here to see Sala’s original recipe post.

When you get a chance, you definitely need to explore the Veggie Belly blog. There are so many tasty vegetarian and even some vegan recipes to choose from. A few that intrigued me included recipes for Edamame Walnut Ravioli with Spinach Mushroom Saute, Spaghetti and Spinach Balls and Sweet Potato Samosa Pops! So if you’re looking for a new Meatless Burger option, this one is definitely worth checking out.

Grilled Eggplant, Halloumi and Pesto Burgers

Ingredients

1 medium eggplant, weighing about 1 lb.

3/4 TBS olive oil

3/4 TBS balsamic vinegar

1/4 tsp dry Italian seasoning

salt and pepper

4 oz halloumi cheese

To assemble the grilled eggplant, halloumi and pesto burgers

4 medium sized burger buns

4 tsp pesto

Mayonnaise, according to taste (optional)

2 leaves of lettuce, cut in half

1 large tomato, cut into 4 slices

Cut the eggplant into ½ inch thick rounds, at its widest part. Save the remaining eggplant for another dish. Place the sliced eggplant in a shallow dish. Whisk the olive oil, balsamic vinegar, Italian seasoning salt and pepper together. When adding salt, keep in mind that the halloumi is an already salty cheese. Pour the whisked ingredients over the eggplant rounds, and toss well to coat. Slice the halloumi into ½ inch thick slices.

Heat a grill on medium-high heat. You can use an outdoor grill or a cast iron stove top grill like I did. When the grill is hot, arrange the eggplant slices on the grill, and cook for about 6 minutes on each side or till the eggplant is cooked. Then grill the halloumi slices on both sides till golden grill marks appear, about 2 minutes per side. If you don’t have a grill, you can cook the eggplant and halloumi in batches on a large skillet.

You are now ready to assemble the burgers. Spread some mayonnaise, if using, on 2 halves of a burger bun. Take one half of a bun, and stack the grilled eggplant, halloumi and spread 1 teaspoon of pesto. Top it with tomato and lettuce. Place the other half of the burger bun on top. Serve with fries or a chilled cucumber salad tossed with a little olive oil, balsamic vinegar, salt and pepper. Makes 4 burgers.

These burgers will go great with blueberry lemonade or jalapeno lemonade.

What’s the Best Time to Exercise?

abbyiherb — Wed, 09 Nov 2011 22:16:32 +0000

Exercise physiologists have found some differences between athletic performance in the morning and later in the day. Many of these differences are attributed to the body’s circadian rhythms—24-hour cycles that control physical and behavioral factors such as sleep, mood, metabolism, and body temperature. These cycles are driven by signals from the brain and other organs in the body.

Improving Fitness and Mood

If you are looking to improve your fitness, lose weight, enhance your mood, and/or just have fun, the best time to exercise is the time that you will consistently do it. The differences measured in research labs will likely have little bearing on your enjoyment and fitness level. In fact, researchers who looked at decreased anxiety and improved mood found that exercise at any time of day was equally as effective.

In addition, researchers from England observed seven men riding a stationary bicycle at a “submaximal” exertion level. The men’s performance was not affected by the time of day. Findings were reported in the Ergonomics journal.

Shaving Seconds

For more competitive athletes, the time of day you do your most vigorous workouts does appear to have an effect. In a study published in the Journal of Sports Science, researchers studied nine male runners who ran at lactate threshold (the maximum intensity at which steady-state exercise can be maintained). The run lasted for 30 minutes at two different times—between 7:00 am and 9:00 am, and between 6:00 pm and 9:00 pm. Body temperature was lower in the morning. In addition, perceived exertion (the runner’s assessment of how hard the exercise felt to them) was higher during the morning run. This study and others have identified body temperature as an influential factor.

Researchers believe that workouts are most productive when body temperature is at its highest, which is between 2:00 pm and 6:00 pm. Body temperature is at its lowest 1-3 hours before waking up in the morning, and gradually increases throughout the day. This increase is small—only about 1-2 degrees—but appears to be enough to boost muscle flexibility and strength. Researchers have also associated the higher temperature with an easier feeling workout (a lower perceived exertion score).

The difference between morning and afternoon exercise bouts are not all due to body temperature, according to a study in the Journal of Strength and Conditioning Research. In this study, researchers from the University of Arizona at Tucson engaged 10 competitive swimmers in four different swim tests, in the morning and in the afternoon, and with a short or long warm-up. The longer morning warm-up was successful in raising body temperatures to match those measured in the afternoon. But even with equal body temperatures, performances were still better in the afternoon.

The Best Time for You

How does all this research relate to the average athletic person? If you do anaerobic or speed workouts (on the track, in the pool, or in the gym; and usually do so just once per week), you will likely get more out of them if you do them in the afternoon. But for less strenuous workouts, the time of day has no effect on performance.

Therefore, the best time is:

When you can fit it in—Strive for at least 30 minutes of exercise on most days of the week. People who exercise in the morning are typically more faithful to their exercise routine. Often as the day goes on, responsibilities mount up, time gets short, and exercise drops off the list.
When your partner can do it—People who workout with a partner are more likely to stick with their routines. Knowing that someone is depending on you makes you more accountable. And having someone to talk to makes it more enjoyable.
When you will be racing—If you are training for a marathon that starts at 7:00 am, begin all your long training runs at 7:00 to help your body become accustomed to exertion at that time of day. A study in the International Journal of Sports Medicine suggested that consistent training at a particular time of day can lead to adaptations in circadian rhythms.
When you need an energy boost—Morning exercisers enjoy a jump start to their morning, while those who work up a sweat in the afternoon can avoid the post-lunch slump. Keep in mind that working out too close to bedtime can make it difficult to fall asleep.
When weather permits—If you exercise outside, be careful in extreme weather. In the summer, exercise in the morning or evening to avoid the mid-day heat and humidity. In the winter, heed wind chill advisories.

You will reap many physical, emotional, and social benefits no matter what time you exercise. Find a time that works for you and make it a habit. Start every session with several minutes of warm-up—fast walking or jogging and light stretching—regardless of the time of day.

Click here to see iHerb’s selection of sports, fitness and athletic supplements! New to iHerb? Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

American College of Sports Medicine

American Council on Exercise

CANADIAN RESOURCES:

Canadian Society of Exercise Physiology

Health Canada

REFERENCES:

Arnett MG. Effects of prolonged and reduced warm-ups on diurnal variation in body temperature and swim performance. J Strength Cond Res. 2002;16:256-261.

Bernard T, Giacomoni M, Gavarry O, et al. Time-of-day effects in maximal anaerobic leg exercise. Eur J Appl Physiol Occup Physiol. 1998;77:133-138.

Dalton B, McNaughton L, Davoren B. Circadian rhythms have no effect on cycling performance. Int J Sports Med . 1997;18:538-542.

Koltyn KF, Lynch NA, Hill DW. Psychological responses to brief exhaustive cycling exercise in the morning and the evening. Int J Sport Psychol . 1998;29:145-156.

Martin L, Doggart AL, Whyte GP. Comparison of physiological responses to morning and evening submaximal running. J Sports Sci . 2001;19:969-976.

Martin L, Thompson K. Reproducibility of diurnal variation in sub-maximal swimming. Int J Sports Med. 2000;21:387-392.

Reilly T, Garrett R. Investigation of diurnal variation in sustained exercise performance. Ergonomics. 1998;41:1085-1094.

Trine MR, Morgan WP. Influence of time of day on the anxiolytic effects of exercise. Int J Sports Med. 1997;18:161-168.

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Fast Food Salads: Making Smart and Healthy Choices

abbyiherb — Tue, 08 Nov 2011 21:24:09 +0000

While most people think that the salads offered at fast food restaurants are healthy, nutritious choices, the truth may be quite different. Fast food salads vary widely in the nutrition category. While some salads are reasonable choices, some fast food restaurants soup up their salads with a variety of less-healthy, fat- and sodium-laden items, such as fried chicken, creamy full-fat dressings, sour cream, and lots of cheese, bacon, fried croutons, and taco chips or shells. Less prevalent or completely absent are the nutritious, high-fiber salad items such as beans, chick peas, and a wide variety of fresh vegetables.

But with a busy work schedule, family responsibilities, and the chaos of life in general, sometimes fast food restaurants are the only option. So, what is a hungry person to do? Here is some food for thought the next time you are at the drive-thru ready to order a fast food salad:

Beware of Deceptive Information

While all of the fast food restaurants have nutritional information available on all of their menu offerings, some of the information can be a bit misleading. For example, some of the information only gives nutritional statistics on the actual salad, leaving off the information about dressing, croutons, cheese, or other packets of ingredients that are included with your salad. Make sure you read the information carefully.

Remember: An Iceberg Sank the Titanic

Choose more complex greens than plain old iceberg lettuce. Iceberg lettuce is calorie-free, but it is also nearly nutrition- and fiber-free. Worst of all, it is essentially flavor-free, leading you down the path to high-fat temptation by encouraging you to add more flavorful (and higher fat, sodium, and calorie) ingredients to your salad to make it more palatable and satisfying.

Paint With a Broad Palette of Color

The greater the variety of colors in the vegetables in your salad, the greater the variety of nutrients. Go for a wide variety of greens (including different types of lettuces, spinach, peppers), oranges (carrots), and reds (tomatoes and red peppers).

Skip the Meat

Try ordering your salad without meat. Or, if you really want the meat, choose to have it grilled (not fried) and consider eating only half of what is included with your salad.

Remember: Dynamite Comes in Small Packages

So if you want to avoid exploding your healthy eating plan, say no to those little packets of Parmesan cheese, croutons, or Chinese noodles. They may look innocent (and yummy), but these extras are a serious source of fat, calories, and sodium. Ask your server to leave them off of your order—once you get them to your table, they are just going to tempt you.

Do Not Douse, Dress

Ask if there is a low- or no-fat dressing available, and substitute that for the one that comes with the salad you have ordered. Use the smallest amount possible to flavor (not drench!) your salad. Some restaurants have plain packets of vinegar or lemon juice available; consider sprinkling these on your greens instead of dressing.

Inquiring Minds Want to Know

All of the major fast food restaurants have websites that detail the nutritional stats on each of their menu items. Read the available nutritional information about various fast food salads and other offerings. If you read about the choices in advance, and plan your attack, you might be more successful at making healthy choices.

RESOURCES:

American Dietetic Association

United States Department of Agriculture

CANADIAN RESOURCES:

Canadian Council on Food and Nutrition

Dietitians of Canada

REFERENCES:

Fast food: 5 ways to healthier meals. Mayo Clinic.com website. Available at: http://www.mayoclinic.com/health/fast-food/MY01268. Updated May 2010. Accessed February 3, 2011.

Fast-food and quick serve salad entrees. Physicians Committee for Responsible Medicine website. Available at: http://www.pcrm.org/news/health030508_2.pdf. Accessed March 4, 2007.

Healthy food: healthy restaurant eating. Helpguide.org website. Available at: http://www.helpguide.org/life/fast_food_nutrition.htm. Reviewed September 2010.Accessed February 3, 2011.

How to make fast food friendlier. American Heart Association website. Available at: http://www.americanheart.org/presenter.jhtml?identifier=3033900. Accessed March 4, 2007.

Reprint from iHerb Health Library

Omega-3 Fatty Acids and Mental Health

abbyiherb — Mon, 31 Oct 2011 21:35:12 +0000

You have probably heard reports that omega-3 fatty acids may offer cardiovascular benefits, especially for people with high triglyceride levels. But can they affect mental health conditions? Can omega-3s ease psychological symptoms?

What Are Omega-3 Fatty Acids?

Omega-3s are a kind of polyunsaturated (“good”) fat that come in different forms:

Docosahexaenoic acid (DHA)—from fish and fish oil
Eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA)—from plants and plant oil

Omega-3 supplements are easy to find in supermarkets and pharmacies, but you can also get these fatty acids by changing your diet to include more:

Fatty fish (eg, salmon, tuna, mackerel, and herring)
Plant foods (eg, wheat germ, oat germ, walnuts, spinach, and tofu)

If you or someone you know has a mental health condition, you may be wondering if omega-3s have been successful as a natural treatment.

What Does the Research Say?

Researchers have studied omega-3s as a potential treatment for a range of mental health conditions. The overall evidence is mixed, though.

Depression

Depression is a mood disorder that is marked by feelings of profound sadness and a lack of interest in activities. Treatment typically involves antidepressant medicines and therapy.

The Findings

Some studies do support the use of omega-3s in people with depression. A review of 35 trials found that these fatty acids may improve symptoms (like feelings of sadness or worthlessness), and people with severe symptoms may experience a greater benefit.

Three small studies found that EPA might help improve symptoms in people not having success with antidepressants.

Also, organizations like the American Psychological Association suggest that omega-3s may be useful as an addition to antidepressant therapy. In one small trial, people who took both antidepressants and omega-3s experienced more of an improvement compared to those who took their medicine and a placebo.

Not all of the findings have been positive, though. A large study involving 432 people found that omega-3s do not appear to reduce symptoms in people who have depression. Researchers also looked at people with both depression and heart disease. Those that took the antidepressant sertraline (Zoloft) and omega-3s did not experience a greater improvement than those that took sertraline and placebo; and a smaller study of 36 people found that DHA did not help improve depressive symptoms.

With these mixed results, it is difficult to say that omega-3s are clearly helpful in relieving depression.

Bipolar Disorder

A person who has bipolar disorder experiences extreme swings in mood (from mania to depression), as well as changes in energy, and the ability to function. Along with counseling, various medications are used to treat this condition.

The Findings

Not as many studies have been done on bipolar disorder and omega-3s. A review of five trials found that there is not enough evidence to determine the effectiveness of these fatty acids for treating bipolar disorder. One trial, though, involving 75 people did find that EPA might reduce the symptoms of bipolar depression.

Schizophrenia

Schizophrenia is a severe brain disorder that includes symptoms like hallucinations, delusions and paranoia. Antipsychotics and supportive therapy are common treatments.

The Findings

In a review of eight trials involving 517 people, researchers did not find enough evidence to support the use of omega-3s to treat schizophrenia. One trial in this review did show some improvement in the mental state of patients.

Researchers have discovered, though, some promising news in the area of prevention. Teens and young adults who are at an extremely high risk of having a psychotic disorder, including schizophrenia, may be able to delay its onset by taking omega-3 supplements. One downside is that since this study focused on a very specific group, it is hard to apply the results to a larger population.

Borderline Personality Disorder

Borderline personality disorder (BPD) is a challenging condition that can involve emotional issues, including impulsivity and severe interpersonal problems. Behavioral therapy and antidepressants are often used to improve symptoms.

The Findings

A review of 28 trials involving 1,742 people with BPD found that medicines and supplements, including omega-3s, might not be helpful in improving symptoms. In one small study, though, 30 women with moderate to severe BPD experienced an improvement in their feelings of depression and aggression while taking EPA.

Attention Deficit Hyperactivity Disorder

People who have attention deficit hyperactivity disorder (ADHD) may be hyperactive, impulsive, and inattentive. These symptoms often interfere with school and work. In addition to behavioral therapy, there are many medicines available to treat ADHD.

The Findings

There is some evidence that omega-3 and omega-6 (another type of fatty acid) might help some children and teens with ADHD. Seventy-five kids were randomized to receive the fatty acids or a placebo for three months. Those who took omega-3 and omega-6 supplements had an improvement in their symptoms.

Other studies have not been as positive. A larger study involving 92 children did not find any association between EPA and an improvement in ADHD symptoms. Along the same line, DHA supplementation may not offer any benefits for children with ADHD.

If You Are Thinking About Taking Omega 3s…

Researchers continue to study the effects of omega-3s for the treatment of mental health conditions. While this area is still being explored, you may be interested in adding more omega-3 rich foods to your diet and possibly taking a daily supplement.

If you do take omega-3s, keep these things in mind:

In general, omega-3 supplements are safe. But there is a possibility that they can increase bleeding, especially in people who are taking blood-thinning medications (such as warfarin). So, it is important that you talk to your doctor before taking omega-3s.
Make sure that the supplements that you buy do not have toxic contaminants, like mercury.
Also, be aware that sometimes omega-3s are paired with vitamins A and D. Since these are fat-soluble vitamins, they can reach toxic levels in your body when taken in excess. You may want to buy omega-3s that do not include these vitamins.
Never use omega-3s as a replacement for psychiatric medicines. There are conventional treatments that have shown success, like antidepressants and behavioral therapy. Be sure that you work with your doctor to get the best care possible. Do not try to treat any mental health condition on your own.

If you’d like to see iHerb’s selection of Omega-3 products, click here. Use Coupon Code WOW123 to get $5 off any first time order.

RESOURCES:

Depression and Bipolar Support Alliance

Mental Health America

CANADIAN RESOURCES:

Canadian Mental Health Association

Canadian Psychiatric Association

REFERENCES:

Amminger GP, Schäfer MR, Papageorgiou K, et al. Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial. Arch Gen Psychiatry. 2010;67(2):146-154.

Berger GE, Proffitt TM, McConchie M, et al. Ethyl-eicosapentaenoic acid in first-episode psychosis: a randomized, placebo-controlled trial. J Clin Psychiatry. 2007;68(12):1867-1875.

DynaMed Editorial Team. Attention deficit hyperactivity disorder. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 9, 2011. Accessed March 21, 2011.

DynaMed Editorial Team. Bipolar disorder. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 10, 2011. Accessed March 21, 2011.

DynaMed Editorial Team. Borderline personality disorders. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated January 5, 2011. Accessed March 21, 2011.

DynaMed Editorial Team. Depression alternative treatments. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated January 2, 2011. Accessed March 21, 2011.

DynaMed Editorial Team. Schizophrenia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 10, 2011. Accessed March 21, 2011.

Fish oil. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/thisTopic.php?marketID=15topicID=114. Updated February 1, 2011. Accessed March 21, 2011.

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