One Fish, Two Fish, Omega-3 Fish Oil

Up to this point, I have only mentioned that eating well, exercising, and keeping the brain actively engaged are the main ways to keep your brain healthy. However, there are also supplements that can be consumed to prevent diseases, such as Alzheimer’s and dementia, and repair brain damage by promoting neuronal growth. One of the most beneficial supplements to take to lower mental decline is omega-3 fish oil.

Omega 3-fish oil is a supplement that is known to prevent cancer and cardiovascular disease, boost immune function, decrease inflammation, and, most importantly, slow down the rate of mental decline. The supplement includes the polyunsaturated omega-3 fatty acids α-linolenic acid, eicosapentaenoic acid (EPA), which decreases inflammation and has beneficial potential in mental conditions, and docosahexaenoic (DHA), which is derived from EPA. It may also raise levels of an enzyme that protects brain cells from plaque buildup and provide a good supply of DHA which allows for better transport of brain signals.

In a 6-year study by Dr. Martha Clare Morris, 3718 individuals of 65 years and older were analyzed for cognitive change, according to the amount of fish intake in an individual’s diet. According to her study, the rate of mental decline was reduced by 10% for individuals who consumed fish one or more times a week and 13% for individuals who consumed fish two or more times a week. Similarly, the April 2007 Journal of Neuroscience published a study that was done on mice that were genetically modified to have an accumulation of amyloid and tau proteins in the brain. In mice that received a balanced diet of a 1 to 1 ratio of omega-6 and omega-3, there was less accumulation of beta amyloid and tau proteins. From one of my previous blogs, I mentioned that Alzheimer’s disease resulted from a buildup of plaque, which is caused by an accumulation of amyloid and tau proteins. Thus, scientists have concluded that omega-3 fish oil is associated with Alzheimer’s disease.

Nutrition is a life-long preventative measure that is not a quick fix. Therefore, in order to get the most out of the benefits of omega-3 fish oil, it is important to make sure that you are consuming enough of it as soon as possible. You can design your diet to integrate omega-3 by eating fish oil supplements, fish, and vegetables, such as boiled cauliflower, boiled cabbage, romaine lettuce, broccoli, and even tofu.

Resources:
1. http://www.stopagingnow.com/news/news_flashes/5621/The-7-Best-Brain-Boosting-Supplements
2. http://www.aboutomega3.com/
3. http://archneur.ama-assn.org/cgi/reprint/62.12.noc50161v1.pdf
4. http://www.jneurosci.org/cgi/content/abstract/27/52/14299