Omega-3 and struggle with stress: what additives will help?

Omega-3 and struggle with stress: what additives will help?

1. Stress in the modern world: epidemic of the 21st century

Life in the 21st century is characterized by constant timekeeping, information overload and high performance requirements. Chronic stress has become an integral part of everyday life for many people, having a destructive effect on physical and mental health. The constant effect of stressors leads to the depletion of the body’s resources, an increase in the risk of developing various diseases, from cardiovascular to mental disorders. It is important to understand that stress is not just an unpleasant sensation, but a serious problem that requires an integrated approach to managing and minimizing negative consequences.

1.1. Physiological mechanisms of stress: how the body reacts

When we are faced with a stressful situation, the body activates complex physiological mechanisms aimed at mobilizing resources and providing survival. The main role in this process is played by a hypothalamic-pituitary-adrenal (GAG) axis. The hypothalamus, located in the brain, emits corticoliberin (CRH), which stimulates the pituitary gland to the production of adrenocorticotropic hormone (ACTH). ACTH, in turn, affects the bark of the adrenal glands, forcing it to synthesize and release cortisol – the main hormone of stress.

Cortisol has a wide range of effects on the body:

• Increasing blood glucose: It provides the body with the energy necessary to combat stress.
• Strengthening heart activity: Increases blood flow and oxygen delivery to tissues.
• Suppression of the immune system: redirects resources to more important tasks, such as survival.
• Mobilization of fatty acids: Provides an additional source of energy.
• Reducing the activity of the digestive system: Slow down digestion to save energy.

In the short term, such a reaction is useful and helps to cope with the danger. However, with chronic stress, a constant increase in the level of cortisol has a destructive effect on the body:

• Violation of metabolism: leads to insulin resistance, obesity and risk of developing diabetes of the 2nd type.
• Reduced immunity: Increases susceptibility to infections and diseases.
• Damage to the cardiovascular system: Increases the risk of hypertension, atherosclerosis and heart attack.
• Violation of cognitive functions: The memory, concentration of attention and the ability to learning worsen.
• Increasing the risk of developing mental disorders: Depression, anxiety and post -traumatic stress disorder (PTSD).

1.2. Psychological consequences of stress: anxiety, depression and other disorders

Chronic stress has not only a physiological, but also a psychological effect on a person. It can lead to the development of various mental disorders, such as anxiety, depression, panic attacks and post -traumatic stress disorder (PTSR).

• Anxiety: It is characterized by a constant feeling of anxiety, tension and fear. People with anxious disorder often experience difficulties with concentration, sleep and decision making.

• Depression: It is characterized by a constant feeling of sadness, despair and loss of interest in life. People with depression often experience fatigue, sleep and appetite, as well as thoughts of suicide.

• Panic attacks: They are characterized by sudden attacks of intense fear, accompanied by physical symptoms, such as rapid heartbeat, sweating, trembling and shortness of breath.

• Post -traumatic stress disorder (PTSR): It develops after the experience of a traumatic event, such as war, violence or natural disaster. People who suffer from PTSR often experience flashbacks, nightmares, anxiety and avoid situations reminiscent of injury.

Stress can also lead to other psychological problems, such as:

• Irritability and temper: People who are in a state of stress often become more irritable and prone to outbreaks of anger.
• Sleep problems: Stress can cause insomnia, frequent awakening and superficial sleep.
• Problems with concentration: Stress can complicate the concentration of attention and task.
• Reducing self -esteem: Stress can lead to a sense of self -doubt and a decrease in self -esteem.
• Social isolation: People who are in a state of stress often avoid communicating with other people and feel lonely.

1.3. Stress factors: from work to personal problems

Stress can be caused by various factors, both external and internal.

• Work: High workload, unrealistic terms, lack of control, conflicts with colleagues, fear of losing work – all this can cause severe stress.
• Finance: Debts, lack of money, an unstable economic situation – all this can create a constant feeling of anxiety and uncertainty.
• Personal relationships: Conflicts in the family, divorce, death of a loved one – all this can be very stressful.
• Health: Chronic diseases, injuries, anxiety about health – all this can cause stress and anxiety.
• Life: Improper nutrition, lack of sleep, lack of physical activity, alcohol abuse and drugs – all this can increase the level of stress.
• Social factors: Discrimination, poverty, political instability – all this can have a negative impact on mental health.
• Internal factors: Perfectionism, low self -esteem, negative thoughts – all this can contribute to the development of stress.

Understanding the factors causing stress is the first step towards its management. It is important to identify your personal stressors and develop strategies to minimize or eliminate them.

2. Omega-3 fatty acids: what is it and why they are needed

Omega-3 fatty acids is a class of polyunsaturated fatty acids (PNS), which play an important role in maintaining human health. They are not synthesized by the body independently and should come with food or additives. There are three main types of omega-3 fatty acids:

• Alpha-linolenic acid (Alk): Contained in vegetable oils (linen, soybean, rapeseed), flax seeds, walnuts and green leafy vegetables. Alc is the predecessor of the other two omega-3 fatty acids, but its transformation into EPA and DHA in the human body is ineffective.

• Eicosapentaenic acid (EPA): Contained in fatty fish (salmon, tuna, mackerel, herring, sardines) and seafood. EPC plays an important role in the regulation of inflammation, maintaining health of the cardiovascular system and improving mood.

• Docosahexaenic acid (DHA): Contained in fatty fish and seafood, as well as in algae. DGC is the main structural component of the brain and retina and plays an important role in cognitive functions, vision and development of the nervous system.

2.1. The benefits of omega-3 for health: from heart to brain

Omega-3 fatty acids have a wide range of healthy health properties:

• Health of the cardiovascular system: Omega-3 reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve the function of the endothelium (inner vascular membrane). Regular use of omega-3 reduces the risk of developing a heart attack, stroke and other cardiovascular diseases.

• Brain function: DGC is the main structural component of the brain and plays an important role in cognitive functions, such as memory, attention and training. Omega-3 can also protect the brain from age-related changes and reduce the risk of developing dementia and Alzheimer’s disease.

• Mental health: Omega-3 has a positive impact on mood and can help in the fight against depression, anxiety and other mental disorders. They can also reduce stress and improve sleep quality.

• Inflammation: Omega-3 has anti-inflammatory properties and can help in the fight against chronic inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases.

• Vision: DGC is the main component of the retina and plays an important role in maintaining normal vision. Omega-3 can reduce the risk of developing age-related macular degeneration (VMD) and other eye diseases.

• Immunity: Omega-3 play an important role in the regulation of the immune system and can help in the fight against infections and diseases.

• Pregnancy and development: Omega-3 is necessary for the normal development of the brain and vision of the fetus and child. Pregnant and lactating women are recommended to use a sufficient amount of omega-3.

2.2. Omega-3 deficiency: causes and symptoms

The omega-3 deficiency is a common problem, especially in the modern world, where the diet is often rich in processed foods and is poor in fat fish and other sources of omega-3.

Causes of omega-3 deficiency:

• Low consumption of oily fish: Most people do not use enough fat fish, which is the main source of EPK and DGK.
• High consumption of processed products: Processed products often contain a large amount of omega-6 fatty acids that compete with omega-3 for the absorption of the body.
• Vegetarianism and veganism: People who adhere to a vegetarian or vegan diet may experience an EPK and DGC, as they are mainly found in animal products.
• Indigestion: Disaders of the digestive system can disrupt the assimilation of omega-3 fatty acids.
• Genetic factors: Some people have a genetic predisposition to omega-3 deficiency.

Symptoms of omega-3 deficiency:

• Dry skin, hair and nails: Omega-3 is necessary to maintain the health of the skin, hair and nails.
• Fatigue and weakness: Omega-3 deficiency can lead to fatigue and weakness.
• Problems with concentration and memory: Omega-3 is important for cognitive functions.
• Depression and anxiety: Omega-3 affect the mood.
• Joint inflammation: Omega-3 has anti-inflammatory properties.
• Poor eyesight: DGK is a component of the retina.
• Heart problems: Omega-3 is important for the health of the cardiovascular system.

In the presence of symptoms of omega-3 deficiency, it is recommended to consult a doctor and take a blood test to the level of omega-3 fatty acids.

3. Omega-3 and stress: scientific research and mechanisms of action

Numerous studies show that omega-3 fatty acids can have a positive effect on stress and mental health.

3.1. Omega-3 research and anxiety:

Several studies have shown that Omega-3 additives can reduce anxiety.

• The meta-analysis published in the journal “Jama Psychiatry” combined the results of 19 clinical studies and found that Omega-3 additives significantly reduce the symptoms of anxiety. The effect was more pronounced in people with a clinical diagnosis of anxious disorder.

• The study published in the magazine “Brain, Behavior, and Immunity” showed that Omega-3 additives reduce the level of cortisol (stress hormone) among students experiencing stress during exams.

3.2. Omega-3 research and depression:

Omega-3 additives can also be useful for depression.

• The meta-analysis published in the journal “Translation Psychiatry” showed that Omega-3 additives can reduce the symptoms of depression, especially in people taking antidepressants.

• The study published in the journal “Journal of Affective Disorders” showed that Omega-3 additives improve the mood and cognitive functions in older people with depression.

3.3. Omega-3 action mechanisms for stress:

There are several mechanisms by which Omega-3 can have a positive effect on stress:

• Regulation of neurotransmitters: Omega-3 affect the level of neurotransmitters, such as serotonin and dopamine, which play an important role in regulating mood and emotions.

• Anti -inflammatory action: Omega-3 has anti-inflammatory properties and can reduce the level of inflammation in the brain, which is associated with depression and anxiety.

• Support for the structure and function of the brain: DGC is the main structural component of the brain and plays an important role in cognitive functions and mental health.

• Reducing the level of cortisol: Omega-3 can reduce the level of cortisol (stress hormone), which helps to reduce the negative effects of stress on the body.

• Improving the function of hypothalamic-pituitary-adrenal (GGN) axis: Omega-3 can regulate the activity of the GGN axis, which plays a key role in the reaction to stress.

4. Which additives omega-3 choose: types, dosages and recommendations

On the market there are many different Omega-3 additives, which differ in composition, dosage and form of release. It is important to choose an additive that meets your needs and provides a sufficient amount of EPK and DGK.

4.1. Types of Omega-3 additives:

• Fish oil: The most common type of Omega-3 additives contains EPK and DGK. It is important to choose fish oil from reliable manufacturers that guarantee its purity and lack of toxins.

• Crill oil: Contains EPK and DGK in the form of phospholipids, which are easier to absorb by the body. Croil oil also contains antioxidant Astaxantin.

• Algae oil: It is a vegan source of DGK. Suitable for vegetarians and vegan, as well as for people with allergies to fish.

• Linseed oil: Contains Alk, which is the predecessor of the EPK and DGK. However, the transformation of the ALK into EPC and DGC in the human body is ineffective, so linseed oil is not the best source of omega-3 to maintain mental health.

4.2. Omega-3 dosages:

The recommended daily dose of Omega-3 varies depending on the age, health status and goals of admission.

• To maintain overall health: 250-500 mg EPK and DGK per day.
• With anxiety and depression: 1000-2000 mg EPK and DGK per day.
• With cardiovascular diseases: 1000 mg of EPK and DGK per day.

It is important to read the labels of additives and pay attention to the content of the EPK and DGK, and not just the total amount of omega-3.

4.3. Recommendations for the selection and reception of Omega-3 additives:

• Choose additives from reliable manufacturers: Make sure that the manufacturer has a good reputation and guarantees the purity and quality of its products.

• Pay attention to the content of EPK and DGK: Choose additives with a high content of EPK and DGK.

• Take additives during meals: This will improve the assimilation of omega-3.

• Keep additives in a cool, dark place: This will help prevent Omega-3 oxidation.

• Consult a doctor: Before taking Omega-3 additives, especially if you have any diseases or you take medicines.

4.4. Possible side effects and contraindications:

Omega-3 supplements are usually well tolerated, but in some cases side effects can cause side effects, such as:

• Indigestion: Nausea, diarrhea, bloating.
• Fish taste in the mouth: It can be reduced by taking additives during meals or choosing supplements with a coating.
• Blood thinning: Omega-3 can dilute blood, so they should be taken careful for people taking anticoagulants.

Contraindications to the reception of omega-3:

• Allergy to fish or seafood: If you have an allergy to fish or seafood, choose vegan sources Omega-3, such as algae oil.
• Violation of blood coagulation: Omega-3 can increase bleeding, so they should be careful for people with blood coagulation disorders.

5. Omega-3 in the diet: the best sources and methods of increasing consumption

In addition to taking additives, it is important to include products rich in omega-3 fatty acids in your diet.

5.1. The best food sources Omega-3:

• Fat fish: salmon, tuna, mackerel, herring, sardines. It is recommended to consume fatty fish 2-3 times a week.
• Seafood: Shrimp, oysters, mussels.
• Flax-seed: You can add to cereals, yogurts, salads or use to make a smoothie.
• Walnuts: Great snack and source Omega-3.
• Seeds of Chia: You can add to cereals, yogurts, salads or use for cooking puddings.
• Vegetable oils: Flue oil, soy oil, rapeseed oil.
• Eggs enriched omega-3: Chickens, which are fed with food enriched by omega-3, carry eggs with a higher omega-3 content.

5.2. Tips to increase consumption omega-3:

• Include fat fish in your diet 2-3 times a week.
• Add linen seed or chia seeds to cereals, yogurts and salads.
• Use linseed oil to refuel salads.
• Swear with walnuts.
• Choose eggs enriched omega-3.
• Take Omega-3 additives if you can’t get a sufficient amount of omega-3 from food.

6. A comprehensive approach to stress management: Omega-3 and other strategies

Omega-3 fatty acids can be a useful tool in the fight against stress, but they are not a panacea. For effective stress management, an integrated approach is needed, including other strategies.

6.1. Physical activity:

Regular physical exercises have a positive effect on mental health. They reduce stress levels, improve mood, improve self -esteem and improve sleep quality.

• Aerobic exercises: Running, swimming, cycling, walking.
• Power training: Lift weights, exercises with your own weight.
• Yoga and Tai-Chi: help reduce stress and improve flexibility.

6.2. Proper nutrition:

Proper nutrition plays an important role in maintaining mental health.

• Balanced diet: Use enough fruits, vegetables, whole grain products, proteins and healthy fats.
• Limit the consumption of processed products, sugar and caffeine.
• Drink enough water.

6.3. Dream:

A sufficient amount of sleep is necessary to maintain mental and physical health. Try to sleep 7-8 hours a day.

• Create a regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing atmosphere in the bedroom: Darkness, silence and coolness.
• Avoid the use of caffeine and alcohol before bedtime.

6.4. Meditation and awareness:

Meditation and awareness help reduce stress, improve attention concentration and increase self -esteem.

• Practice meditation: Drive several minutes a day of meditation to calm the mind and reduce stress.
• Be conscious: Pay attention to your thoughts, feelings and sensations at the moment.

6.5. Social support:

Communication with friends and family can help reduce stress and improve mood.

• Spend time with people who support and understand you.
• Communicate with friends and family by phone or online.
• Enter support groups.

6.6. Time management:

The ability to effectively manage time can help reduce stress related to lack of time and overloading work.

• Make up lists and place priorities.
• Plan your day.
• Delegate tasks if possible.
• Learn to say no.

6.7. Hobbies and hobbies:

Classes of favorite things can help reduce stress and improve mood.

• Find a hobby that you like and you can devote time.
• Read books, watch movies, listen to music.
• Spend time in nature.

7. Conclusion (do not include)

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