By: Joan O’Keefe
We received a great question from one of our favorite nurses today and because it’s so unusual, I want to share the answer with you.
Q: Is it safe to take fish oil or omega-3 if you’ve had your gall bladder removed?
A:
The gall bladder helps with the digestion of fats. The organ contracts when the body consumes fat. Following gall bladder removal, patients are often told to be careful of overloading on fat. This means that they should avoid consuming fried foods and other high-fat foods. If the patient is on a NO fat diet (not just fat-restricted, but NO fat), meaning he/she cannot tolerate fat at all – cannot tolerate meats, nuts, olive oil, avocado, cheese, fish, etc.- then the patient may have to avoid fish oils. However, NO fat diets are rare. Restricted and very low fat diets are more common and because omega-3 fish oil softgels contain such small amounts of fat, they should be safe. The key is to start with small doses. Take just one small omega-3 fish oil softgel per day. If you feel any pain or discomfort, stop. If you’re tolerating the fish oil, gradually add more until you reach your recommended dose. I wouldn’t recommend starting with liquid fish oils, but you should be fine with small softgels.
Sleep is a fundamental need that you may take for granted – that is, until you find yourself having trouble sleeping. We spend about one-third of our lives sleeping, and some consider it a waste of time. But we’re sure you don’t need us to tell you that chronic sleep deprivation makes you not just tired, but also generally irritable, unenthusiastic, unable to concentrate, and unhappy. So is sleep a waste of time? Certainly not. Life in general is just more difficult and less fun when you are sleep deprived.
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By Joan and James O’Keefe
A sharper mind, a happier mood, a healthier heart, a leaner body, and less inflammation: Thousands of scientific studies have documented an astounding array of physical, mental, and emotional benefits conferred by omega-3 supplementation. Omega-3 fats nourish the cells of the skin, hair, nerves, brain, heart, and virtually all of the tissues and organs.
You are what you eat. This overused cliché is literally true when we are talking about the type of fats we consume. The membranes of the cells throughout your body are mostly composed of lipids (fats). Omega-3 fats were plentiful in our natural food chain. Countless generations before us ate a high omega-3 diet of wild game, leafy greens, nuts and especially fish. Unfortunately modern food manufacturers have squeezed the omega-3s out of our diet and replaced them with harmful saturated and trans fats.
According to the USDA guidelines, Americans should strive for about 500 mg of DHA plus EPA per day. These two essential fatty acids are found mainly in fish. In order to meet these requirements, an individual must consume at least two oily fish meals per week or use omega-3 fish oil supplements. Since 2002, the American Heart Association has recommended the same dosage for healthy individuals, but 1000 mg daily for those with known heart disease. The USDA diet guidelines also acknowledge the research indicating omega-3’s impact on improved heart and brain functioning as well as other benefits to the body.
You should try to eat fish two to three times weekly, avoiding fried fish and large carnivorous species like shark, swordfish, and fish caught in contaminated waters like most freshwater lakes in America. These fish can contain dangerous contaminants like mercury or pesticides, especially in their skin. To avoid consuming these remove and discard the fish skin, visible fat, and dark flesh before cooking. The best choice for cooking fish is to broil, grill, bake, or boil rather than fry.
Some people complain of a fishy aftertaste or belching after taking fish oil. This is the only real side effect of fish oil and can be minimized by using a more highly concentrated “pharmaceutical-grade” omega-3 supplement, keeping the bottle in the freezer, or using an enteric coated variety, like CardioTabs Omega-3 Fish Oil.
We believe the evidence indicates a more optimal dose of omega-3 to be about 1000 to 1500 mg of DHA + EPA daily. To accomplish this you will need to read the label on your bottle of fish oil. Look for DHA and EPA and add the two numbers to determine how many pills you’ll need to take to reach the desire amount. The capsules can be taken all at one time, generally with a meal, or in two divided doses, such as with breakfast and the evening meal.
For all its benefits, omega-3 fat does have one downside – it is easily oxidized and thus in high doses can deplete your body’s antioxidant levels. To prevent this you should try to use extra virgin olive oil as your primary cooking and salad oil. Extra virgin olive oil is rich in antioxidants, including vitamin E and squalene, which provide protection against oxidation of the omega-3 fat, ensuring that you will get the full benefits without any downside from fish oil supplementation. If you have triglyceride levels over 150 mg/dL, you may need 2000 to 5000 mg of EPA + DHA to normalize your triglycerides and risk of heart disease.
By Joan and James O’Keefe
It is no secret that heart disease is the #1 killer in America
Americans across the country are getting educated about heart disease. Many are taking positive action and are focusing on:
1. What they eat for better nutrition.
2. Exercising more for longevity.
3. Adding supplements for better results.
But what many in Kansas City Missouri do not know is…
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A big thanks to Tricia Carcopa for her insight into this article. She is the Kansas City Senior Care Examiner on Examiner.com, and her 25 years of professional experience and understanding into Kansas City’s health care issues is a great source of information.
