Omega-3 Fatty Acids: Important for Exercisers… and in Cancer Prevention?

Posted by admin on Jul 19, 2010 in EduFit, Health, Nutrition | 4 comments

We would like to introduce guest blogger Megan McNamee, MPH, RD, local Registered Dietitian and author of Nutrition Transitions. Megan practices a blend of intuitive eating and natural wellness that encourages listening to ones body, honoring hunger and fullness signals, while giving oneself satisfying, health promoting foods. Today she will discuss Omega – 3 Fatty Acids, their importance for exercisers and possible cancer prevention.

You may have heard that eating fatty fish like salmon and mackerel may guard against arthritis, depression, and heart disease. Heavy exercisers use fish oil supplementation to reduce inflammation caused by tough workouts. Now research suggests that omega-3 fatty acids, the type of unsaturated fat that comes from these fish, may even prevent breast cancer. According to a recent study out of the Fred Hutchinson Cancer Center in Seattle, Washington, postmenopausal women who regularly supplemented with fish oil had a 32% lower risk of breast cancer. Though this study was not a randomized clinical trial, its findings are certainly compelling and could suggest that omega-3 fatty acid supplementation.

The link between omega-3’s and cancer makes sense, since these fatty acids have an important role in reducing inflammation. Traditionally, humans have had a much higher consumption of omega-3’s because of regular fish intake. Today, however, our diets are dominated by omega-6 fatty acids, found in foods like vegetable oils, which may promote inflammation if not balanced with omega-3 fatty acids.

Most of us need more omega-3 fatty acids, especially if we exercise regularly or are at risk of heart disease or cancer. The easiest way to get more fish oil is to eat, well, fish! Choose 6 ounces of wild (not farm-raised) salmon, mackerel, sardines, halibut, and herring at least three times per week. Tuna is not necessarily the best source of omega-3 fatty acids and may be high in mercury or PCBs, which are toxic chemicals.

Most of my clients struggle with eating fish regularly because of taste preference, expense, or convenience. If this is the case for you, I highly recommend talking to your physician about taking at least 1,000 milligrams of high quality fish oil daily. It’s the one supplement I recommend for almost everyone. I usually prefer Carlson Labs or Nordic Naturals brands, as these companies have good reputations of purifying their fish oils to ensure safety, are easily accessible online or in health food stores, and are relatively inexpensive. If you want an extra bang for your nutritional buck, pick up Carlson Labs cod liver oil, which is a great source of both vitamin D and vitamin A. Don’t worry about the taste or fishy burps; most quality brands are flavored to prevent unpleasant aftertastes, and many of my clients report good tolerance in taking fish or cod liver oils if they have them right after eating.

4 Responsesto “Omega-3 Fatty Acids: Important for Exercisers… and in Cancer Prevention?”

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July 20, 2010 at 2:45 am

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