I learned last winter that increasing my Omega 3 fatty acids in my diet helped with cold tolerance, so I was using supplementation to do that. I really do not like downing supplements and work hard to eat nutrient dense foods so that my nutrients come with all the co-factors that make them function better. If you think about it, when did ancient humans get a huge dose of a single nutrient? Never. I do understand filling in a deficiency and for using supplements to help get you from here to there when getting well or correcting. I get all of that. But when it comes to our day to day nutrition I like to keep supplements on the “as needed” basis and do my best to get what I need from food. Does that make sense?
So when it came to this winter I increased my DHA rich foods like salmon, salmon roe, sardines, other fatty fishes and egg yolks. It also started me into a deep dive into how all of this works.
Want to know what I found? Well, just a simple search in science literature showed me there is a positive connection between DHA and reducing dry eye syndrome, brain health and issues related to brain inflammation, fat metabolism, lowering triglycerides, increased bone mineral density, reduced inflammation, reduced colon cancer risks, reduced kidney cancer risks, and more about diabetes, Alzheimer’s, dementia, and so many other health issues we face.
Wanna know what else I found? Margarine and vegetable/seed oil negate DHA’s effectiveness. Yeah, so margarine and canola oil stop DHA from all the health benefits. Here is the info if you want to read it for yourself: https://www.rejuvenation-science.com/research-news/omega-3-fish-oil-1/n-omega3-omega6
Brain Health
Brains thrive with DHA and it is actually a cornerstone of brain health. How? Well it helps with neurotransmitter function, and reducing neuroinflammation, plus keeps our cells flexible with proper permeability. All of this supports cognitive performance, better moods (YAY), and even helps manage health issues stemming from neuro-inflammation. There are many studies that discuss brain health from Alzheimers and Mental Health benefits. Here is a snippet from this STUDY:
Consumption of larger amounts of DHA appears to reduce the risk of depression, bipolar disorder, schizophrenia and mood disorders. Conversely, it has been shown that loss of DHA from the nerve cell membrane leads to dysfunction of the central nervous system in the form of anxiety, irritability, susceptibility to stress, dyslexia, impaired memory and cognitive functions, and extended reaction times. DHA plays an important role in ensuring a healthy ageing, by thwarting macular degeneration, Alzheimer’s disease, and other brain disorders at the same time as enhancing memory and strengthening neuroprotection in general.
Fat Metabolism Coupled with Exercise
One of the things that I learned is that a diet high in fatty acids like DHA help with fat metabolism – helps our bodies use the stored fat on our bodies especially during exercise. This synergy is especially effective in reducing stubborn fat.
Tips for maximizing fat metabolism:
- Timing matters: Morning exercise in a fasted state can promote fat utilization.
- Strength training: Building muscle increases resting metabolic rate, enhancing fat-burning.
- Choline for fat metabolism: Foods rich in choline, such as egg yolks and beef liver support fat metabolism and protect liver health.
- Here’s more information if you want to read more: STUDY
The Role of DHA in Immunity and Inflammation
DHA’s anti-inflammatory properties are well-documented. It helps modulate the immune system, reducing chronic inflammation linked to autoimmune conditions and supporting overall resilience. For example, DHA can mitigate symptoms of inflammatory skin conditions and contribute to healthier aging by reducing systemic inflammation.
Anti-inflammatory benefits of DHA:
- Improves immune response by supporting cellular signaling.
- Reduces the risk of neurodegenerative diseases by combating neuroinflammation.
- Aids recovery from injuries or inflammatory conditions through cellular repair mechanisms.
- Here’s more reading on this if you’re interested: STUDY
Cold Tolerance and DHA
DHA isn’t just about brain health and immunity; it’s also pretty cool for cold tolerance. Basically when we improve the body’s metabolic efficiency and enhancing the cell membranes, DHA can help maintain warmth and circulation when it is COLD outside. Regular intake of omega-3s can boost your body’s adaptability to temperature changes. I was told that when I first moved to the NE and am finding it to be true. It isn’t a huge difference, but coupled with lifestyle, it makes it better.
How to integrate cold tolerance strategies:
- Pair DHA-rich foods with cold exposure, such as brief ice baths (which are very hard to do in the winter) or winter walks. (I will go outside in the winter without my coat allowing myself to get chilly and I sleep in a very cold room)
- Combine with magnesium and zinc for enhanced mineral balance post-exercise or injury. Personally, I use spring water which has minerals, a mineral rich salt on my food, and use a full spectrum mineral supplement if I need more.
Consolidating a Health Strategy
How to make all this happen:
- Diet: Prioritize DHA-rich foods, healthy fats, and opt for nutrient dense foods. (I include fermented foods)
- Exercise: Strength-based workouts to improve fat metabolism and resilience. Occasionally add in a sprint or three.
- Supplements: Consider targeted supplements like glycine, krill oil, and choline for enhanced metabolic and brain health. I do not particularly care to use supplements, but there are some available if you need to go this route. Talk to your doctor first.
- Lifestyle habits: Cold exposure, managing blue light especially at night and before bed, and reduce stress .
By focusing on the pillars of nutrition, exercise, and lifestyle, you can improve rain health, boost immunity, and optimize fat metabolism. I found it has made me a bit more resilient.
Disclaimer: This is not medical advice. Linda is not a doctor. Please consult with your own healthcare practitioner before making any changes to your diet or lifestyle. Nothing Linda posts is to be taken as medical advice.
Citation from quoted information: Cardoso C, Afonso C, Bandarra NM. Dietary DHA and health: cognitive function ageing. Nutrition Research Reviews. 2016;29(2):281-294. doi:10.1017/S0954422416000184
