Good Fats for Health

There is such a thing as "good fat" and most people probably don't get enough of it…

Today's popular diets preach a "low fat, no fat, bad fat" philosophy. But did you know that there is such a thing as "good fat"? Good fats do indeed exist and they are as important to human health as other vitamins and minerals. Some good fats are called "essential fatty acids" - proof that they really are essential!

The discovery of essential fats goes back to 1929 and the work of husband-and-wife research duo George and Mildred Burr. The team's research on animals showed that a lack of essential fats in the diet created skin problems such as dryness, scales and swelling. They also observed damage to internal organs as the deficiency progressed. When these symptoms were left untreated, the animals eventually died.

In 1956, another researcher furthered our understanding of essential fats with an obscure letter published in one of the world's most prestigious medical journals - The Lancet.

The author, Hugh Sinclair, claimed that most of the world's so-called "diseases of civilization" - coronary heart disease, cancer, diabetes, inflammation, strokes, and skin disease - were caused by a disturbance in fat metabolism.

Sinclair, who dedicated his life to the study of nutrition and the role of essential fatty acids in human health, observed that, in spite of improvements in medicine and standard of living, the life expectancy of a 50-year-old man had not changed since the middle of the 19th century. He theorized that the major reason for this was because the typical Western diet was full of processed foods, saturated fats, and trans-fatty acids ("bad fats"), but severely lacking in essential fatty acids ("good fats").

Although Sinclair was ridiculed at the time, modern science has since discovered that his theories were, indeed, correct. We know today that essential fatty acids (EFAs) profoundly influence the health of the human body. Research with essential fatty acid supplementation has shown promise in a number of areas including:

• cardiovascular health
• diabetes
• rheumatoid arthritis
• skin conditions such as eczema and psoriasis
• brain function
• infant development
• immune function
• cancer prevention

Although the recent trend has been towards a more "fat-free" diet we now understand that some fat is actually essential to human well being. The body needs essential fatty acids just like it needs other essential vitamins and minerals to help prevent and treat numerous diseases. Essential fatty acids are also required by the body to control a large number of cellular processes. Since essential fatty acids are not produced naturally in the body, they must be obtained through food and nutritional supplements to maintain good health.

There are four main essential fatty acids which are equally important. EPA and DHA, which is found mainly in Fish Oil, ALA found in Flaxseed oils, and GLA, which is found in Borage, Evening Primrose, and Black Currant oils. EPA, DHA and ALA have been proven to be beneficial in immune system function, cancer prevention, infant brain development and also a number of cardiovascular disorders including high cholesterol, high blood pressure, and irregular heartbeat.

Research has shown GLA to be beneficial for a number of different conditions including arthritis, where its anti-inflammatory effects help reduce stiffness and swelling of joints. GLA also works well to dilate blood vessels and reduce blood clotting. These effects are useful for the treatment of a wide range of diseases:

• the anti-inflammatory effects are useful for the treatment of allergies and skin conditions such as eczema and psoriasis;
• the dilation of blood vessels helps prevent high blood pressure;
• reduced blood clotting helps prevent heart attacks and other associated cardiovascular diseases such as strokes.
• women have also long-used GLA to combat the effects of premenstrual syndrome.

The average North American does get some of the required essential fatty acids through their diet - but the bottom line is they are not getting enough to maintain good health. Daily supplementation is the best way to ensure that a person receives the health-protecting benefits of essential fatty acids. A daily supplement that combines all the essential fats in one convenient capsule is a healthy choice for most people. Similar to a "multivitamin" this supplement should contain a balanced blend of Borage, Flax, and Fish oils.

The "multi-EFA" is available in soft gelatin capsules that are convenient, easy to swallow and keep the oil fresh. Supplementation with high doses of individual EFAs can also have therapeutic benefits. You should consult your health care practitioner before taking EFAs for therapeutic reasons.

Almost 50 years ago, Sinclair was ridiculed for his theory on fats, but with the discoveries of modern science, he is now recognized and praised for insights that were far ahead of his time.

GLA cuts morning stiffness in rheumatoid arthritis

A recent study shows that morning stiffness, associated with rheumatoid arthritis, is greatly reduced when Gamma Linolenic Acid (GLA) is used as a dietary supplement.

"We found very firm evidence that GLA is useful in reducing morning stiffness in rheumatoid arthritis patients by a substantial amount of time," said Dr. Marya Zilberberg, who conducted a systematic review of published GLA research. "We saw about a 60-65 per cent reduction in morning stiffness for these patients. In other words if you have two hours of morning stiffness, that goes down to about half an hour."

This is good news for rheumatoid arthritis patients who often see morning stiffness as the most debilitating symptom of their disease. "If you were to ask a Rheumatoid Arthritis patient about morning stiffness you would find that it is an extremely important indicator of how their disease is doing," said Zilberberg.

Dr. Ronald Lawrence, an assistant clinical professor at the UCLA School of Medicine in Los Angeles, is currently working to find a safe treatment for degenerative arthritis. He has begun to use GLA on some of his arthritis patients. "My patients say that they move freer and easier and seem to be more relaxed, sort of lubricated if you will. That's nice to hear because that stiffness is a big problem with all types of arthritis but particularly rheumatoid arthritis."

GLA is an essential fatty acid found naturally in Borage, Evening Primrose and Black Currant oils. In order to gain the reduction in morning stiffness that was seen in the studies, a patient would have to use the equivalent of 3-10g of Borage Oil a day. The effects can be seen in as little as 4-12 weeks.

EFA everyday . . .

For the average person, supplementation with EFAs is required for the maintenance of good health.

GLA: 500 mg daily -
2 grams of Borage Oil

ALA: 500 to 1000 mg daily -
1-2 grams of Flax Oil

EPA/DHA: 400mg daily for both combined -
2 grams of Fish Oil

All of these oils are available in soft gelatin capsules that are convenient, easy to swallow and keep the oil fresh. Supplementation with high doses of individual EFAs can have therapeutic benefits. You should consult your health care practitioner before taking EFAs for therapeutic reasons. For prevention, a smaller "maintenance" dose that combines all the essential fats in one convenient capsule is recomended. Similar to a "multivitamin," this supplement should contain a balanced blend of Borage, Flax and Fish oils.

Back in the swing of things

Study suggests EFA supplementation helps "tennis and golf elbow"

Is your golf bag still in storage from the winter because you find it too painful to swing your clubs? Is your tennis racket hanging in the closet because the thought of hitting a ball makes your elbow cringe with pain?

Essential fatty acids may be the key to unlocking your favourite summer outdoor activities again.

A nutritional supplement containing Borage Oil, Fish oils and vitamins A, B6, C and E plus selenium and zinc has been proven to be an effective treatment for the inflammatory injury commonly known as "tennis elbow" or "golf elbow". These injuries are normally treated with nonsteroidal anti-inflammatory drugs (NSAIDs) but 10-50 per cent of people are unable to take NSAIDs for long periods of time because of side effects, including stomach ulcers, abdominal pain, diarrhea, bloating and heartburn.

Soren Mavrogenis, a physiotherapist with Denmark's Olympic Committee, conducted a study on a group of rowers from Denmark's National Rowing Team to document the anti-inflammatory effects of his treatment. The study will be published in a scientific journal of sports medicine.

"The results of this research confirm our clinical observations and leave us with the clear impression that inflammatory injuries can be treated without the use of NSAIDs," Mavrogenis told Reuters Health. "I see this as a regular breakthrough in modern physiotherapy."

Mavrogenis said he has effectively treated several hundred cases of reoccurring inflammatory conditions with this nutritional supplement treatment with a great deal of success. He said that most of his patients respond favourably to the treatment in as little as two to three weeks, but noted that the severity of the injury plays a role in recovery time.

"In fact, it is our experience that with this new treatment, as opposed to conventional treatment, athletes are able to train actively while receiving treatment.

"The bad cases require the use of intensive ultrasound and certain massage techniques in addition to the antioxidants and essential fatty acids, but in milder cases the use of nutrients alone is adequate."

Dr. Ronald Lawrence, an assistant clinical professor of the UCLA School of Medicine in Los Angeles, has won many awards related to the study of sports injuries and has served on a number of associations related to sports medicine. He is a strong believer in using nutritional supplements to treat inflammatory conditions.

"People today in this country are looking for that type of approach. They are worried about taking too many drugs and drugs do cause side effects."

Generalist Dr. Claus Hancke also supports the use of essential fatty acids in treating inflammatory injuries.

"Personally, I see the nutritional approach to inflammation as a big advantage," said Hancke, "and I am convinced that essential fatty acids and antioxidants taken in combination have the same, or maybe even greater, anti-inflammatory potential than NSAIDs."

Good to hear from you

"I have suffered from eczema for approximately 10 years mainly on my face and hands. It was so bad that there were patches of weeping, scaling skin. I had tried everything there was on the market including prescription medications and lotions. Because I also have very sensitive skin, the medicated creams only seemed to make it worse. I was forced to resort to only natural and herbal lotions and vitamins, which helped somewhat, but didn't clear it up completely.

One day a friend suggested I try Borage Oil. She said they were doing studies using Borage Oil in cosmetics and lotions for eczema sufferers. I was willing to try anything. I started taking two 1,000 mg Borage Oil capsules orally every day and using the oil on my face and hands at night.

Within a few days my skin was noticeably better and after three weeks of use, the eczema was pretty well gone. I had no side effects from the oil and it actually made my skin feel relieved. It has been two years since I started taking Borage oil and my symptoms have pretty much cleared up."

C.C.
Saskatchewan

If you have a story about how you have benefitted from essential fatty acids, we would like to hear from you.
Please write c/o:
Testimonials,
102 Melville Street
Saskatoon, Sask., Canada, S7J 0R1

Sunburn? . . . No problem

Regular use of GLA can reduce swelling and other symptoms

Many of us have felt the painful effects sunburn can have on the skin. The redness, swelling, tenderness, and, in some cases, blistering, have caused discomfort for many who have spent too much time in the sun. Symptoms will typically peak after three days, but the skin remains very sensitive to sunlight for several weeks.

Sunburn can be easily prevented. There are many sunscreen formulations available on the market. Even hats and clothing can make a big difference. Yet every year many people suffer from sunburn because they are misled by the false protection of clouds or fog, or underestimate the reflection of the rays from snow, sand, bright sky or water.

A clear association has been established between the maintenance of healthy skin and essential fatty acid intake. The skin needs essential fatty acids, particularly when distressed by the damage that occurs with sunburn. Experiments have shown that UV rays cause a significant release of fatty acids from the cell membranes. The cell uses these fatty acids to regulate redness of the skin, swelling and pain. Gamma Linolenic Acid (GLA), which is the essential fatty acid found Borage, Evening Primrose, and Black Currant oils, has been found to reduce redness, swelling and pain that is caused by ultraviolet injury. In a Scandinavian study, 20 patients who received GLA supplementation for arthritis were also able to significantly reduce ultraviolet light damage to their skin.

GLA is normally taken orally and slowly accumulates in the skin. The process can be significantly accelerated if GLA is also applied topically. In case of a sunburn, take up to 8 capsules (1,000 mg) of Borage oil a day until symptoms subside. In addition apply Borage oil directly to the affected skin two or three times a day. Unlike many other ointments, Borage oil does not contain proteins, so there is no risk of allergic contact dermatitis. If you experience sunburn frequently, consider taking 1-2 capsules (1,000 mg) of Borage oil daily when there is an increase in your exposure to sunlight.

From the Kitchen

Prairie Flax Bread

A simple bread machine recipe that's sure to please.

Measure ingredients and place in bread machine in order listed. Select Whole Wheat Rapid cycle. Remove baked bread from pan and let cool on wire rack.

Broccoli Salad

An excellent, sweet-tasting salad.

In a large bowl, place broccoli, onion, cranberries, pumpkin seeds, and flax seed. In another bowl, combine mayonnaise, vinegar and sugar. Mix well. Pour dressing over salad. Toss well. Chill before serving.

Yield: 6 servings
Serving size: 250 mL (1 cup)

Brought to you by:
June 2000 Bioriginal Food & Science Corp.
This publication is for informational purposes only. Consult your health care practitioner for any medical advice. The statements made in this publication have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent disease.