How omega-3 can help us to keep new year’s resolutions

 
 
 

A new year begins. We all know what that means: it’s time to make a list of New Year’s resolutions. Without doubt, one of them will be to do exercise in order to stay in shape and omega-3 fatty acids from fish oil can help us, considering that:

Omega-3 supplementation makes easier the adaptation to a new exercise program.

Omega-3 from fish oil supplementation improves the lipid profile (the different kinds of fats in the blood: total cholesterol, bad cholesterol, good cholesterol and triglycerides) of sportspeople.

Consuming omega-3 during intensive training can improve pulmonary function of athletes during and in post-exercise.

Supplementation with DHA improves the heart rate variability  (the variation in the time interval between heartbeats) during exercise.

People with higher tissue levels of omega-3 shows reduced delayed onset of muscle soreness (stiffness) after heavy exercise. Ingestion of omega-3 can be effective in attenuating eccentric exercise-induced inflammation and ameliorating delayed onset muscle soreness induced by eccentric exercise. Omega-3 supplementation decreases muscle soreness that results from strength exercise.

Dietary supplementation with EPA and DHA decreases systemic vascular resistance and can increase oxygen delivery during exercise and this has beneficial implications even for people with cardiovascular disease and reduced exercise tolerance.

Fish oil supplementation reduces exercise-induced airway narrowing in athletes and asthmatics with exercise-induced bronchoconstriction, therefore reducing the bronchodilator use. In asthmatic persons with exercise-induced bronchoconstriction, fish oil diet improves pulmonary function to below the threshold diagnostic of this kind of bronchoconstriction.

EPA and DHA can both reduce existing adiposity and prevent high fat diets induced obesity. Perseverance is important: supplementation with omega-3 has a positive/time dependent effect on weight loss in women.

Omega-3 PUFA consumption may contribute to weight loss. The addition of fish or fish oil supplements to a nutritionally balanced energy-restricted diet may boost weight loss. Oral intake of purified EPA is associated with reductions in abdominal adipose tissue volumes.

Red blood cells levels of EPA and DHA are inversely correlated with body mass index, waist circumference and body fat in women.

According to experts, general guidelines should include EPA and DHA of about 1 to 2 g/day, at a ratio of EPA:DHA of 2:1 for athletes at the leisure level. No ifs, ands and buts… You no longer have an excuse!

 

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