Health benefits of Omega-3 for Women

Author : aakashtalwar

Publish Date : 2021-07-03 10:58:31

What exactly is Omega-3?

Omega-3 fatty acids are a kind of polyunsaturated fatty acid required for various critical activities and advantages in human health. Alpha-linolenic acid (ALA) is required for the development of the eye, nerves, and membranes.

Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are essential for the formation of prostaglandins, a hormone-like substance that helps to control blood pressure, inflammation, neurological processes, hormone production, and other physiological activities in the human body." Because the human body cannot generate critical fats like ALA, EPA, and DHA, these nutrients must be obtained through food.

Plant-based oils (such as flaxseed, canola, and soybean oils), almonds, and flaxseeds all contain ALA. The long-chain fatty acids DHA and EPA can be produced in the human body from ALA, although the process is slow and restricted.

As a result, seafood, particularly oily fish (e.g. salmon, tuna, etc.) and shellfish (e.g. crab, oysters), is suggested as a source of EPA and DHA "Ms. Joey Ho, a dietitian from the Department of Nutrition and Dietetics at KK Women's & Children's Hospital (KKH), a SingHealth member, agrees.

According to several studies, consuming oily fish and other forms of seafood as part of a healthy balanced diet has been shown to enhance heart health, reduce coronary heart disease-related mortality and stroke.

Consuming oily fish at least twice a week as part of a well-balanced diet will provide enough omega-3 fatty acids for healthy people with a low risk of heart disease.

Omega-3 supplementation may reduce the incidence of myocardial infarction, coronary heart disease, and cardiovascular disease mortality, according to a meta-analysis1 published in 2019. Individuals who do not consume fish may benefit from taking 1 g of omega-3 supplements each day, according to research2. For those with high triglyceride levels and a history of cardiovascular disease, research3 shows that taking 4 grams of high-dose omega-3 supplements per day is safe and may help reduce the risk of mortality from heart disease, heart attack, stroke, and chest discomfort. However, before starting any omega-3 supplements, talk to your doctor, especially if you have any other health issues or are on any medicines.

Apart from cardiovascular health, omega-3 fatty acids have several favorable effects on other aspects of women's health.

Omega-3's health advantages for women

Omega-3 has the greatest health advantage when it comes to heart health. You include assisting in maintaining a normal cardiac rhythm, decreasing blood pressure, lowering fat blood levels, and delaying the clogging of our arteries. Apart from these general health advantages, omega-3 is especially beneficial for women for the following reasons:

#1: It can help with menstruation cramps.

Every month, most women may have menstrual cramps and stomach pain, a condition known as dysmenorrhea, which is caused by severe uterine contractions driven by prostaglandins.

Due to its anti-inflammatory characteristics, omega-3 fatty acids may be beneficial in easing menstrual pain, according to two randomized controlled trials published in 2012 and 2018. One of the studies revealed that it also helped reduce ibuprofen, a typical pain reliever.

However, according to two further systematic reviews published in 2016 and 2019, there is presently only little low-quality data to support the efficacy of fish oil for dysmenorrhea.

#2: It helps those with rheumatoid arthritis.

Rheumatoid arthritis (RA) affects two to three times more women than males, which generally strikes in middle life. Rheumatoid arthritis is a condition in which the body's immune system assaults the lining of joints in various locations, causing inflammation and discomfort.

Because of its anti-inflammatory properties and decreased use of NSAIDs, two systematic studies published in 2012 and 2017 show that fish oil supplements may assist in relieving joint swelling, discomfort, and morning stiffness. However, the amount of EPA and DHA required to have such an anti-inflammatory impact is unknown, necessitating additional investigation.

Omega-3 is a kind of fat that you should consume in moderation. Omega-3 fatty acids are essential for your body's function, and the health advantages greatly outweigh the risk of weight gain. Omega-3, on the other hand, cannot be produced by the body.

Therefore you must consume omega-3-rich foods such as salmon, walnuts, and flaxseeds. Omega-3 supplements are available if you don't consume fish or nuts, and seeds. Omega-3 fatty acids, in general, assist in lowering the risk of heart disease and cancer.

On the other hand, women benefit more since omega-3 protects against diseases that only women suffer from, such as menstruation discomfort, osteoporosis, and rheumatoid arthritis.
Here are some more omega-3 advantages:

#3: It aids in the prevention of osteoporosis

Women are more likely than males to develop osteoporosis, especially after menopause, when estrogen levels decline. Two systematic studies published in 2012 and 2019 indicated possible advantages of omega-3 fatty acids on bone mineral density. One of the reviews suggests that this impact might be increased when calcium supplementation is used concurrently.

However, the therapeutic dose of fish oil required to have such an impact is unknown. Therefore a higher-quality, larger-scale study is needed to evaluate the long-term health advantages of omega-3 fatty acids. 4

#4: It maintains you in a positive frame of mind.

Omega-3 can also help to prevent depression. Omega-3 supplements have been proven to be beneficial in treating severe depression in recent studies (but not anxiety disorders). However, experts believe that further large-scale, well-controlled trials are needed to determine the best dosage and long-term advantages of utilizing omega-3 to treat depression.

#5: It has the potential to lower cancer risk.

Globally, the number of persons diagnosed with cancer has risen over time. Breast, colorectal, and lung cancers are the top three malignancies that afflict women in Singapore.

Cervical, ovarian, and endometrial cancers are among the top 10 malignancies diagnosed most frequently among Singaporean women. Before menopause, gynecological malignancies can occur, but the risk increases with age, especially after menopause.

Diet, obesity, alcohol usage, smoking, family history of certain cancers, and other variables have also been identified as common risk factors that may raise an individual's risk of acquiring cancer. Most public health standards advise keeping a healthy weight, exercising regularly, and eating a nutritious diet, all of which help reduce cancer risk in general.

Category : general