Nutrition

My wife recently told me a story about a shopping trip she was on. While waiting in line, she was doing some people-watching and began listening to the conversation of the woman in front of her, who was speaking with the cashier. The customer placed a large bottle of fish oil on the checkout counter, and the cashier responded by saying, "I've heard a lot about fish oil being good for you." The customer responded by saying, "Gosh, I wouldn't know. My vet told me they'd be good for my dog, so they're for him. I don't use them." We had a good laugh as she told me the story, but it presents a good example of how, even though the benefits of fish oil are talked about almost everywhere, not everyone really understands the significance of this important supplement. It was also a good example of how people are willing to invest in the health of "man's best friend," yet often neglect their own health.

An online survey completed by Equation Research showed that only 26 percent of Americans said they take fish oil supplements, even though 63% of the respondents said they felt their diet did not have enough omega-3 fatty acids. Although the effects of omega-3 supplementation are not always immediate, they are quite significant. The following is a very short list of some of the health benefits associated with fish oil intake in research studies:

- Reduced psychological distress

- Improved brain development

- Reduced symptoms of depression

- Enhanced eye health

- Reduced body weight (from overweight/obesity)

- Increased skin health

- Diabetes support

- Reduced inflammation

- Possible reduction in infant allergies if used during pregnancy

- Possible reduction in chest pain (acute coronary syndrome)

- Reduced age-related sight loss

Choosing Your Omega-3s Wisely

Many products in stores are currently being featured as "high in omega-3." Before reaching for products with this label claim, be sure you're looking for the right type of omega-3. Plant sources of omega-3 are usually high in an omega-3 fatty acid called alpha-linolenic acid (ALA). Certain animals are good at converting ALA to two additional omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). It's DHA and EPA that provide many of the benefits omega-3 fats are known for. Unfortunately, humans, are not very good at converting ALA to DHA and EPA, which is why it's best to look to fish oil for your omega-3s. Flax and other plant-based sources of ALA have additional health benefits beyond the omega-3s themselves, so don't eliminate them from the diet. If you avoid all animal foods, flax is the best plant-based source of omega-3s. Just understand that flax is not the best source to meet your omega-3 daily needs - fish oil is.

Wild Alaskan Salmon is one of the best food sources of EPA and DHA, but it is still difficult to take in enough from salmon alone, even if it's eaten every day. Take note of the type of salmon. There is a big difference between Wild Alaskan Salmon, which eat their natural ocean diet, and farmed salmon, which are actually fed grain as part of their diet. Changing the salmon's diet significantly changes the quality of fat in the salmon. A typical salmon steak provides about one gram of combined EPA and DHA, which can be found through supplementation in two high quality softgels. It's best to try to get your omega-3 needs met with both food and supplements.

In the case of supplements, the source of the fish oil is important. The best fish oils come from small fish such as anchovies, mackerel and sardines in the deep, pure, cold waters of the North and South Atlanic Oceans and Pacific Ocean. Like with salmon, sourcing fish from these oceans ensures the oil is higher in quality and than when it comes from a fish farm.

Getting Enough Omega-3

Conservative recommendations for daily DHA and EPA intake range from one to four grams. Omega-3 softgels vary in their DHA and EPA content. Lower-quality fish oil supplements usually have about 300 mg of EPA and DHA per 1 gram softgel. Higher quality softgels often often have 500-600 mg of EPA and DHA per softgel. As mentioned above, a typical salmon steak provides about one gram of EPA and DHA. If your omega-3 fish oil softgel provides 600 grams of total EPA and DHA, two to four capsules are usually recommended, but some people have found additional benefits with even more. It's best to talk with a knowledgeable Health or Fitness Professional for personalized guidance.

Since most people do not eat fatty fish, like Wild Alaskan Salmon every day, supplementation should be a regular part of the diet. Making changes to your diet and taking two to four high quality fish oil softgels like the Life Time Fitness Omega-3 Fish Oil is a great start to meeting your daily omega-3 needs. You can find them at LifeCafe or at the online store.

Summary

If you have a pet, there's certainly nothing wrong with improving its health by giving it some omega-3s each day. However, there is overwhelming evidence to say fish oil should be a regular part of your diet as well. You may not see or feel a difference overnight, but dont' let that stop you. The benefits of omega-3 supplementation are significant. This is one of a small group of nutritional products I won't ever be without. You can expect to see even more benefits of omega-3 fish oil use in the near future as it is studied more with higher doses.

In health,

Tom Nikkola

References:
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Joensen A, Schmidt E, Dethlefsen C, Johnsen S, Tjonneland A, Rasmusssen L, Overvad K. Dietary intake of total marine n-3 polyunstaurated fatty acids, eicosapentaenoic acid, docosahexaenoic acid and docosapentaenoic acid and the risk of acute coronary syndrome - a cohort study. Br J Nutr. 2009 Oct 14:1-6

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This articleis not intended for the treatment or prevention of disease, nor as asubstitute for medical treatment, nor as an alternative tomedicaladvice. Use of recommendations in this and other articles is atthechoice and risk of the reader.

In the first part of this series, we investigated impaired glucose tolerance and its effects on weight loss.

As we saw, taking a systematic and comprehensive approach to the assessment of impaired glucose tolerance is the best way to determine if it is present.

In this second part, we will look at how to use exercise as a means to improving glucose tolerance. In the final part, we will review dietary and supplementation as intervention methods.

Exercise is a great way to improve glucose tolerance and, contrary to what you might believe, it is not all about burning calories. While the old-school approach to weight loss says that burning calories is all that matters, newer research into the long-term effects of different types of exercise reveals that a well-rounded activity program is the best bet.

While it may make logical sense to try to burn the most calories in the least amount of time, this approach to weight loss can be very inefficient and can actually make weight loss more difficult.

The confusion stems from the fact the body has two main sources of fuel: sugar and fat. The amount and type of energy being consumed is a function of heart rate. 

Naturally, as heart rate increases, the total number of calories being burned increases. However, the percentage of calories from fat actually decreases, until the body reaches anaerobic threshold (AT).

At that point, the cardiovascular system can no longer deliver oxygen fast enough to meet the energetic demands of the muscles. Since oxygen must be present to burn fat, the body's fat burning ability becomes temporarily shut down.

More important, however, are the changes that occur in the body's physiology after exercise.

As high intensity exercise stimulates a release of sugar into the bloodstream, the blood sugar level of a person also spikes after their exercise routine. For the average person, this is not a problem. However, for somebody with impaired glucose tolerance, the sugar spike sets off a cascade of physiological responses that can result in reactive hypoglycemia.

If this occurs, it will trigger powerful signals from a region of the brain called the hypothalamus that will result in exaggerated levels of hunger. 

This is why some research has found that people who engage in high-intensity cardio exercise for weight loss often eat more calories after their workout than they burned during the routine.

In 1994, a team of researchers from Laval University compared a traditional aerobic workout program — aimed at burning the most amount of calories during the workout sessions — to an interval training program where short bursts of high intensity are alternated with longer recovery periods. The results were striking. 

Even though the traditional group burned twice as many calories during exercise as the interval training group, those who were following the interval training program lost nine times more body fat.

To properly ascertain target heart rates for interval training, it is necessary to perform an O2 stress test. During this test, a gas exchange analyzer is monitoring physiological changes in response to a gradual increase in heart rate. Having an O2 (CardioPoint) test done is essential for anybody who is serious about a weight loss exercise program.

Secondly, it is important not to overlook the value of strength training as a component of a weight loss program, especially if impaired glucose tolerance is present.

Adding some lean muscle mass is one of the best ways to improve glucose tolerance and it also results in a higher resting metabolic rate. Often members are concerned about “bulking up” if they embark on a strength training program.  However, it is actually rather difficult to build muscle mass, so these fears are generally unfounded.

Finally, be sure to include some regular activities —such as yoga or stepping in a sauna — that will help reduce stress levels in the body.

While the topic of how stress affects sugar metabolism would warrant an entire article of its own, suffice it to say that high stress levels are another factor that can impair glucose metabolism. There is also a substantive body of research to support the idea that yoga and tai chi have a direct impact on blood sugar control as well.

Prescribed Exercise for Blood Sugar Control

Cardio: 30 to 45 minutes of interval training for two to three times per week
Resistance: 30 to 45 minutes at 65 to 85 percent max for two to three times per week
Yoga or Tai Chi: 60 minutes for one to two times per week
Sauna: 30 minutes for two to three times per week

Following a well-rounded exercise program is not only more effective at blood sugar control, but it can also be more enjoyable. Getting away from the monotony of hitting the treadmill can help keep your weight loss program interesting as well as effective.

In the next article, we will conclude with some tips on diet as well as nutritional strategies for glucose tolerance using herbs and supplements.

References

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Yang K, Bernardo LM, Sereika SM, Conroy MB, Balk J, Burke LE. Utilization of 3-month Yoga Program for Adults at High Risk for Type 2 Diabetes: A Pilot Study.  Evid Based Complement Alternat Med. 2009 Aug 18. [Epub ahead of print]

Song R, Ahn S, Roberts BL, Lee EO, Ahn YH. Adhering to a t'ai chi program to improve glucose control and quality of life for individuals with type 2 diabetes.  J Altern Complement Med. 2009 Jun;15(6):627-32.

Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.  Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23.

Chaya MS, Ramakrishnan G, Shastry S, Kishore RP, Nagendra H, Nagarathna R, Raj T, Thomas T, Vaz M, Kurpad AV.   Insulin sensitivity and cardiac autonomic function in young male practitioners of yoga.  Natl Med J India. 2008 Sep-Oct;21(5):217-21.

Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?  Exerc Sport Sci Rev. 2008 Apr;36(2):58-63.

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Wang JH. Effects of Tai Chi exercise on patients with type 2 diabetes.  Med Sport Sci. 2008;52:230-8.

Innes KE, Vincent HK. The influence of yoga-based programs on risk profiles in adults with type 2 diabetes mellitus: a systematic review.  Evid Based Complement Alternat Med. 2007 Dec;4(4):469-86.

Yeh SH, Chuang H, Lin LW, Hsiao CY, Wang PW, Yang KD.  Tai chi chuan exercise decreases A1C levels along with increase of regulatory T-cells and decrease of cytotoxic T-cell population in type 2 diabetic patients.  Diabetes Care. 2007 Mar;30(3):716-8.

Burgomaster KA, Heigenhauser GJ, Gibala MJ.  Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance.  J Appl Physiol. 2006 Jun;100(6):2041-7. Epub 2006 Feb 9.

Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ.  Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.

Tremblay A, Simoneau JA, Bouchard C.  Impact of exercise intensity on body fatness and skeletal muscle metabolism.  Metabolism. 1994 Jul;43(7):814-8.

Tatár P, Vigas M, Jurcovicová J, Kvetnanský R, Strec V.   Increased glucagon secretion during hyperthermia in a sauna.  Eur J Appl Physiol Occup Physiol. 1986;55(3):315-7.