I’ve been putting off writing this post for a long time. But when I read that Gordon Ryan is retiring from competition due to stomach problems, it reminded me that I have a responsibility to share what I’ve learned. Stomach problems, even when not life-threatening, can be debilitating, painful, and drag on for years. If I can help even one person recover from gastritis more quickly, it’s worth sharing this post.
Tag: fish oil Page 1 of 2
So, we’re in the midst of a global viral pandemic. Want to survive it? So do I.
Unless you live in New Zealand, Hawaii, or on another island that has successfully managed to contain COVID-19, then it’s up to you to do what you can to prevent getting the virus and passing it on.
But even if you do everything right, there’s a still a good chance you’ll be exposed. So what can you do to mitigate the chance of infection, and the severity of any illness?
Update: I didn’t notice any benefits from discontinuing fish oil, and I feel better on my regular supplemental dose (about 3g/day). My latest thinking is that fish oil may calm down an overactivated immune system via increasing IL-10, and that this may be helpful not only for asthma but for any number of conditions where tissues can get “stuck” in an inflammatory state.
Fish oil has been good to me. It was the first supplement that I noticed reduced my asthma symptoms, over fifteen years ago. Along with dietary changes, supplemental vitamin D, and evening primrose oil, I used 2-4 grams of fish oil per day, and for the most part stayed asthma free.
Over the years I’ve noticed my blood pressure creeping up a few points, on average, each year. Recent readings have been good (around 110/70) but I’ve seen my systolic BP register as high as 130, which is considered prehypertensive, and high(ish) blood pressure runs in my family.
Controlling blood pressure is an important factor in terms of reducing risk of heart attack and stroke. Common sense measures are avoiding excessive salt, exercising daily, limiting alcohol, and losing weight if overweight. But what about food?
Garlic
This study from 2017 found that raw crushed garlic significantly improved several aspects of metabolic syndrome in humans, including systolic and diastolic blood pressure.
In this rat study, hypertensive rats given S-1-propenylcysteine, a compound from aged garlic, had their systolic blood pressure return to baseline values.
Fish Oil
In this study, older adults experienced a drop in blood pressure after taking four grams of fish oil per day for twelve weeks.
This study found that older adults given fish oil for twelve weeks experienced fewer hypertension-related symptoms.
Fish oil is a supplement, not a food, but presumably fatty fish such as salmon and sardines would have a similar effect. And this study suggests that’s the case.
Low-Fat Dairy
This broad review of the literature found associations between consumption of low-fat dairy (especially skim milk) and reduced hypertension, but no association with supplemental calcium, supplemental vitamin D, or whole-milk dairy products.
Whey protein in particular appears to reduce hypertension.
Dark Chocolate (Maybe)
This paper reviewed twenty recent interventional studies using cocoa on both normotensive and hypertensive subjects, and found modest but consistent reductions from high-flavanol chocolate, especially dark chocolate.
On the other hand, this eight-week study found no effect on blood pressure in hypertensive adults from daily consumption of dark chocolate.
This study found very modest reductions in blood pressure, but improved endothelial function after four weeks of adding high-polyphenol dark chocolate to subject’s diets.
Berries/Red Grapes (Maybe)
In one study, blueberries, while improving endothelial function, didn’t appear to reduce blood pressure.
This study found modest improvements in blood pressure and other cardiovascular markers from daily consumption of strawberries, but not enough to warrant a “treatment effect.”
However this meta-analysis found significant reductions in blood pressure from foods rich in anthocyanins, including berries and red grapes/wine.
Summary
Daily exercise (long brisk walks at a minimum) is probably the best defense against (and remedy for) hypertension and metabolic syndrome, even among young people. But diet comes in at a close second. While recent research suggests that reducing sodium may not be effective, adding fresh garlic, fatty fish, skim milk and/or whey protein may be beneficial. And dark chocolate, berries, and red grapes may have additional positive effects on endothelial function.
As part of my daily writing log I also track my mood and energy levels. Over the past few years I’ve noticed a trend — my mood and energy levels are consistently “good” or “very good.” This wasn’t always the case. Though I’ve never suffered from major depression, I know that I’m vulnerable to anxiety and mild depression, especially during times of stress (I wrote about one such time here).
When I’m not under stress my baseline mood is pretty good, but I’ve been wondering what’s going on with my increased resilience over the last few years — feeling steady and optimistic even in the face of big stressors (members of my extended family have weathered some serious illnesses — both physical and mental — during that same time period).
Could be I’m just older and wiser. But I’m not that old, or that wise. I suspect my nutrition and supplement regimen has the greatest effect. This post lists my “core five” substances for mental health and improved disposition.