Why Omega 3 is so important when living with fibromyalgia?

Omega 3 is crucial for managing fibromyalgia. Read on to find out its hidden benefits, foods that contain it and why flaxseeds in your diet can make a significant difference. 

Omega 3 is an essential fatty acid that cannot be produced by the body so we need to get it from our food. So why is it essential? Scientists named them essential as they found a small amount was essential for normal growth and brain function in children.

OMEGA 3 HAS PROVEN BENEFITS
Omega 3 can reduce inflammation, lessen pain in muscles and joints as proven in controlled trials with sufferers of arthritis and prevent or treat dry eyes.  It has been proven in a small study to help fibromyalgia sufferers as discussed at Fibromyalgia Network.

A scientific study within the Twins UK cohort showed that reduced circulating EPA levels (a type of omega-3 fatty acid) are significantly associated with fatigue in women with fibromyalgia. 

We would be living in a cave in the Himalayas if we had not heard of the benefits of omega 3 and that the suggested best supply of it is fish oil tablets. 

Well, I beg to differ, about the tablet part, as I believe that using a whole food must be better - so why not try flaxseeds. They are a whole food that can easily be crushed and added to many foods such as bread, cakes and cereals and shakes. It is also a lot cheaper than fish oil tablets. Flaxseed is also known as Linseed. I buy it at Aldi and they call it linseed. 

WHY ARE FLAXSEEDS SO GOOD?

Flaxseeds contain omega-3s and omega-6 fatty acids in the form of linoleic acid. (ALA). During digestion, ALA, alpha-lipoic acid, is converted into two different omega-3 fatty acids — called EPA and DHA — that are used to protect cell membranes.

Flaxseeds also contain lignans which are beneficial in helping balance hormones.

As an alternative to flaxseed oil, you can get the same omega-3s by grinding whole flax seeds in a coffee grinder and sprinkling the ground seeds over a salad, adding them to a smoothie or mixing them in fruit juice. If you choose this option, be sure to use the seeds immediately after grinding them to get the full omega-3 benefits.
Popular eye vitamins that contain flaxseed oil include: TheraTears Nutrition (Advanced Vision Research), Dry Eye Formula (EyeScience) and Tears Again Hydrate (Ocusoft). ALL ABOUT VISION

More information on foods that reduce inflammation can be found at Help Autoimmune

FOOD SOURCES OF OMEGA 3

So omega 3 can be found in flaxseeds and also in barramundi (fish), bream (fish), herring, leafy greens, pumpkin seeds, walnuts, salmon, scallops, sardines, soybeans, tuna, organic eggs and grass-fed beef so it is not necessary to take fish oil tablets.

The heart foundation recommends 500 mg every day to reduce heart disease as it has been found to lower triglycerides.

MORE FACTS ABOUT OMEGA 3

Warning

Talk to your doctor before taking omega-3 supplements if you are taking blood-thinning medication or are pregnant or breastfeeding.  If you have a bleeding condition or take medicines that could increase bleeding, including some NSAIDs talk to a doctor before using any omega-3 supplements. - WebMD

What are the symptoms of omega-3 deficiency?
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet.- Mount Sinai Health

What kinds of omega-3 dietary supplements are available?
Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). - NIH

What foods provide omega-3 for vegans?

Flaxseeds, chia seeds, walnuts, pumpkin seeds, broccoli, algae and spinach and other leafy greens all contain omega-3.

What are other health benefits of omega-3?
Including omega-3 as part of a healthy diet may reduce the risk of heart disease and stroke by:

• Reducing Triglycerides (TGs) (an unhealthy fat in the blood)
• Decreasing LDL (bad) cholesterol levels
• Increasing HDL (good) cholesterol levels
• Thinning the blood (which may reduce blood clot formation)
• Reducing inflammation in the body - Baker Heart and Diabetes Institute

Omega-3 may also protect against dementia, arthritis and help reduce symptoms of psoriasis and ADHD.

Are there different types of omega-3? The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body. - NIH 

What is the dosage of ALA?

Alpha-lipoic acid has most often been used by adults in doses of 600-1800 mg by mouth daily for up to 6 months. Speak with a healthcare provider to find out what dose might be best for a specific condition. - WebMD

Visit my Amazon shop to purchase flaxseeds and other supplements. Any purchases made there help support this blog. 

Omega 3 is crucial for managing fibromyalgia. It helps reduce inflammation, relieve pain, and improve overall well-being. Incorporating omega 3-rich foods like fatty fish and flaxseeds in your diet can make a significant difference.

If you are interested in other articles about fibromyalgia and food you may also like:

• An anti-inflammatory diet for fibromyalgia
• Fibromyalgia and diet
• Top tips for healthy eating – The Lucky 13
• 6 Foods That Could Be Tied to Fibromyalgia Pain
• So what reduces inflammation?
• Dietary help for Fibromyalgia: Are you trying simple solutions like Magnesium?

Ayurvedic Treatment for Fibromyalgia?

Ayurveda is an ancient Indian system of healing which means "science of life and longevity."

It is one of the most renowned traditional systems of medicine that has survived and flourished since the 2nd Century BC and yes it does have treatments for fibromyalgia! (scroll down to see these) 

Ayurveda has its foundations laid by the ancient schools of Hinduism. The information about the healing properties of the herbs was composed in the form of poems, called “Shlokas”. These were used by sages to describe the use of medicinal plants and passed down through oral tradition.

IMAGE: From Brief history of ayurveda by Assistant Professor 

at Govt. Pharmacy College, Sajong East Sikkim

Ayurveda places great emphasis on prevention and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle and the use of herbs. Just as everyone has a unique fingerprint, each person has a particular pattern of energy—an individual combination of physical, mental and emotional characteristics—which comprises their own constitution. This constitution is determined at conception by a number of factors and remains the same throughout one’s life. THE AYURVEDIC INSTITUTE

Ayurveda is an ancient and complex system but here are some of the basics explained:

• The entire universe is composed of 5 elements: Vayu (Air), Jala (Water), Aakash (Space or ether), Prithvi (Earth) and Teja (Fire). 
• These 5 elements form the three basic humors of human body in varying combinations. The three humors; Vata dosha, Pitta dosha and Kapha dosha and these control the basic functions of the body. 
• Vata dosha maintains the cellular transport, electrolyte balance, elimination of waste products and its effect is increased by dryness. (I have only mentioned vata here as it concerns fibromyalgia)

FIBROMYALGIA and AYURVEDA

In Ayurveda, Fibromyalgia is seen as an imbalance of Vata and accumulated toxins. When Vata is out of balance it creates hypersensitivity that causes tenderness and pain. Vata deals with the nervous system and with movement. The five senses are used to treat conditions in the Ayurvedic system. For fibromyalgia treatment this means warm colours and aromas and foods, calming music, and soothing body activities such as yoga, meditation and massage.

The aggravation of Vata dosha and accumulation of Ama (toxins) are the primary causes and should be treated mainly. Associated weak digestion, constipation, and effects of chronic stress should also be tackled. AYURVEDA FOR YOU

RECOMMENDATIONS FOR FIBROMYALGIA

When treating a Vata disturbance special daily massages are prescribed with specific oils. 

Meditation,Yoga, especially stretching and Pranayama (breathing exercises) are all recommended for healing and relaxation of the mind.

Also certain foods are suggested to eat to re-balance the body such as cooked vegetables and soups and foods to avoid such as tea, coffee and alcohol. Herbs are also recommended such as cumin, ginger, tumeric and garlic. Also recommended to eat are:

• Coconut water and Coconut milk
• Carrot, Cucumber, and Beetroot juice
• Cooked vegetables
• Green salad with a dressing of lemon juice and a little salt

Discover more, in detail, about Ayurvedic Treatment for Fibromyalgia [CFS] from Ayurveda for you

See the food guidelines for Vata

You might enjoy my recommended online class of  Seated Breath-Focused Yoga for Fibromyalgia Class by my friend Melissa. It is a 6 minute video which I personally do sitting in a chair. 

THANKYOU avidads for the photo of the script

So what reduces inflammation? सो वहत रेदुसस इन्फ़्लम्मतिओन?

We would be living in a cave in the Himalayas if we had not heard of the benefits of omega 3 and that the suggested best supply of it is fish oil tablets.

Well I beg to differ as I believe that using a whole food must be better - so why not try flaxseeds. 

Flaxseeds are a wholefood that can easily be crushed and added to many foods such as bread, cakes and cereals and shakes. It is also a lot cheaper than fish oil tablets. Flaxseed is also known as Linseed.

I add it to porridge or yoghurt and try to buy breads that contain it. 

Extraordinary results were reported in a rare example of a double-blind, placebo-controlled, randomized trial of a dietary intervention using flaxseeds to combat high blood pressure, one of our leading killers. https://bit.ly/3k0WbbB

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