Rheumatoid Arthritis Support Group
Rheumatoid arthritis is a chronic, inflammatory, multisystem, autoimmune disorder. It is a disabling and painful condition which can lead to substantial loss of mobility due to pain and joint destruction. The disease is also systemic in that it often also affects many extra-articular tissues throughout the body including the skin, blood vessels, heart, lungs, and...
On another post, I drifted to a fish oil discussion, so, rather than hijack that thread, I started this one!
Research shows that an imbalance of omega 3s and 6s will cause inflammation. Our food supply has altered over the last 100 years. Cattle, hogs, chickens, etc., are fed a high carb diet which causes them to gain weight more quickly. We've also selected our animals and plants to produce products with more [insert macronutrient-- sugar, fat, etc.] A lot of research done on obesity, diabetes and inflammation used to focus on the fact that rats got obese, developed diabetes, etc., on a high fat diet. However, because they used mostly sat fats and omega 6 fats (corn oil, etc.) you could also say that the rats were fed a diet deficient in Omega 3s!
So, how to correct this imbalance? There are two ways to get into balance, either increase omega 3s or decrease omega 6s. Omega 6s are not bad, but we need to have more omega 3s.
Omega 3: (ALA, EPA, DHA)
many cold water fish- salmon, herring, sardines, tuna
fish oil or krill oil
flax, chia, hemp
walnuts, pecans, hazlenuts
grass fed animals, eggs from chickens fed a high omega 3 diet
Omega 6s-
corn, canola, safflower oils
grain fed animals, including laying hens fed high grain diets
I've been taking a large amount of fish oil capsules and have been reducing my omega 6 in diet and upping my omega 3 in diet. My skin is the best it's been in years, my inflammation is lower, I'm feeling better. I was also dx with low vitamin D and have been taking 50,000 IU per week for six weeks.
I have really come around to thinking about our food supply. (I have a degree in Animal Science and am ashamed I didn't see this coming). In North America, the composition of our food changed and we did not notice. If you look at the USDA tables on food composition, you don't find separate entries on grass-fed v. feedlot fed v. anything else. Ditto on fruit and vegetables. So, basically, I think those of us my age (50) or older, have been eating 'the same' as when we were 15 or 20, but we have fooled ourselves.
Research shows that an imbalance of omega 3s and 6s will cause inflammation. Our food supply has altered over the last 100 years. Cattle, hogs, chickens, etc., are fed a high carb diet which causes them to gain weight more quickly. We've also selected our animals and plants to produce products with more [insert macronutrient-- sugar, fat, etc.] A lot of research done on obesity, diabetes and inflammation used to focus on the fact that rats got obese, developed diabetes, etc., on a high fat diet. However, because they used mostly sat fats and omega 6 fats (corn oil, etc.) you could also say that the rats were fed a diet deficient in Omega 3s!
So, how to correct this imbalance? There are two ways to get into balance, either increase omega 3s or decrease omega 6s. Omega 6s are not bad, but we need to have more omega 3s.
Omega 3: (ALA, EPA, DHA)
many cold water fish- salmon, herring, sardines, tuna
fish oil or krill oil
flax, chia, hemp
walnuts, pecans, hazlenuts
grass fed animals, eggs from chickens fed a high omega 3 diet
Omega 6s-
corn, canola, safflower oils
grain fed animals, including laying hens fed high grain diets
I've been taking a large amount of fish oil capsules and have been reducing my omega 6 in diet and upping my omega 3 in diet. My skin is the best it's been in years, my inflammation is lower, I'm feeling better. I was also dx with low vitamin D and have been taking 50,000 IU per week for six weeks.
I have really come around to thinking about our food supply. (I have a degree in Animal Science and am ashamed I didn't see this coming). In North America, the composition of our food changed and we did not notice. If you look at the USDA tables on food composition, you don't find separate entries on grass-fed v. feedlot fed v. anything else. Ditto on fruit and vegetables. So, basically, I think those of us my age (50) or older, have been eating 'the same' as when we were 15 or 20, but we have fooled ourselves.
hugs sandi
Thanks for a great post!
Anyone have any suggestions? Anyone tried Krill Oil? (is it less fishy?)
My DH has wanted us to eat more local foods, just because they are grown in season and with less chemicals / additives, also something to think about. I've looked into the local coop, and aside from the membership fees which are out of my budget, the prices are sky high. I do better shopping at Trader Joes and Smiths and just being choosy about the produce we buy. We also buy few prepared foods and make everything ourselves. Its hard on those nights I just want to crawl into bed, but its got to be healthier for us.
I do believe that the omega 3s are helpful. I started taking them with my prenatals 3 babies ago, and all of my children are extremely bright. My general health is better when I remember to take them. I also take prenatal vits, calcium, vit d, rx folic acid, b vits, glucosamine and chondroitin. I don't know how much of it helps.
Also, remember to reduce Omega 6. Lots of places online with omega 3 amounts in varous foods. Small changes can add up!
It has also helped my hubby's depression. I am vegetarian, but very careful to balance proteins. I also grow an organic garden, but only ins summers, and the fact is, chemicals are all through the ecological chain. But I still think it is difficult to get enough nutrients in my case without this important supplement.
Still waiting to see some weight loss effects. LOL
For those worrying about calories, one gram of fat has nine calories. So,if I take six sofgels, that's 1200 mg time six = 7200 mg = 7.2 g
7.2 times 9 = 65 calories. (the caps are 1200 of which 360 is omega 3)
More than worth it! The way I'm looking at it, I'm slowly replacing the bad fats in my body! I've also felt really well for the last week and have lost weight without being stringent. So that is either due to the satiety of fat or maybe my vitamin D levels are getting back to normal. Or both!
For omega-6, be aware that eating at fast food chains will compromise your omega-6's. Fast food burgers and fries are killers. If you order a soft-drink, you're also liable to get a big dose of HFCS (high fructose corn syrup), which pretty darned inflammatory. Fried foods are generally tough on inflammation.
I used to use flax seed oil (2 slugs a day), but was talked into fish oil by my doctor, for being a better source of omega-3, which was absorbed better. However, I never met a fish oil supplement that didn't cause me indigestion.
I quit taking Omega-3 supplements a couple of years ago, concentrating on diet, mostly lost of fish, strictly olive oil in cooking, grass-fed, lean beef, grass fed (free range) chicken and eggs from grass fed chickens. I eat a low glycemic diet, weighted toward protein, cutting out corn (except polenta), eating few potatoes and only wild or unrefined rice. Lots of leafy greens and lots of fruits. My cholesterol is normal, my blood sugar is usually very good (I produce insufficent insulin) and my ESR is 1, sometimes zero.
An emphatic yes to grass fed animal products. If I'm not mistaken, it's good for B-12, folates and vitamin D, and, of course, inflammation.
I strongly believe that diet will give you everything you need, but it does take some care. Also, sunshine is marvelous for vitamin D. It's a shame that some drugs make this difficult.
I take it anyway b/c I know it's supposed to help. I know how much inflammation my body has. Plus, I do have skin, hair and eye problems with dryness. (eyemailene if you know of anything I can do to help with the styes, I'd love to know.)
I would also love to know if anyone can tell me how to FIND chia seeds to consume. I have read they are a superior source of the good omegas , but nobody , nobody knows what I'm talking about when I try to locate some.
On the subject of HFCS......my pet peeve; OMG, I really get angry when I see processed foods that have claims such as "heart healthy" or other catch phrases they know we are looking for these days, only to find out upon careful reading of labels that the new , improved heart healthy formulation contains high fructose corn syrup or partially hydrogenated oils !
Nowadays I see many things that contain "probiotics" also, that have these bad ingredients. Of course they don't tell you THAT in bold letters on front of package !!!