Resiliency

Omega 3 and stress

A previous post discussed Omega 3s and anxiety.

While the role of omega 3’s and inflammation has been studied(1), omega 3’s and stress is not as well studied.

This post discusses a study looking at Omega 3’s and stress reduction.

Who was in the study? (2)

138 sedentary, overweight, middle-aged participants (n = 93 women, n = 45 men) received either 2.5 g/d of omega-3, 1.25 g/d of omega-3, or a placebo for 4 months (2).

What was studied? (2)

  • Before and after the trial, participants underwent the Trier Social Stress Test.
  • Saliva and blood samples were collected once before and repeatedly after the stressor to measure salivary cortisol, telomerase in peripheral blood lymphocytes, and serum anti-inflammatory (interleukin-10; IL-10) and pro-inflammatory (interleukin-6; IL-6, interleukin-12, tumor necrosis factor-alpha) cytokines.

What were the results? (2)

  • Adjusting for pre-supplementation reactivity, age, sagittal abdominal diameter, and sex, omega-3 supplementation altered telomerase (p = 0.05) and IL-10 (p = 0.05) stress reactivity; both supplementation groups were protected from the placebo group’s 24% and 26% post-stress declines in the geometric means of telomerase and IL-10, respectively.
  • Omega-3 reduced overall cortisol (p = 0.03) and IL-6 (p = 0.03) throughout the stressor;
  • The group that received 2.5gram per day of Omega 3’s had had 19% and 33% lower overall cortisol levels (lower stress) and IL-6 geometric mean levels (lowering inflammation), respectively, compared to the placebo group.

The authors (2) conclude that, by lowering overall inflammation and cortisol levels during stress and boosting repair mechanisms during recovery, omega-3 may slow accelerated aging and reduce depression risk.

What are some caveats?

  • This is a small study and further study is needed.
  • The population studied was middle aged, which makes it difficult to generalize to specific populations like college students.
  • Omega 3s may interact with prescription medications and supplements.
  • Omega 3’s have other health benefits (3) as well.
  • Talk to your doctor or prescriber before considering omega 3’s.

What are some sources of omega 3s?
According to the National Institute of Health(3), sources of omega 3’s include:
• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
• Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). They come in a wide range of doses and forms.

How much omega 3s do I need per day?
The U.S. Food and Drug Administration recommends consuming no more than 3 g/day of EPA and DHA combined, including up to 2 g/day from dietary supplements (3).

Where can I learn more about omega 3s?

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

What are some resources to improve nutrition?
• Nutrition coaching with The OSU Student Wellness Center
• Nutritionist at The OSU Wilce Wilce Student Health center
• Nutritionist at The OSU Wexner medical center
• Nutrition books
• Take a nutrition class
• Take a look at the Dietary Guidelines for Americans.
• Harvard’s page on nutritional psychiatry.

What are some resources to improve stress?

To learn more about stress management go here: https://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/

 

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010 May;68(5):280-9. doi: 10.1111/j.1753-4887.2010.00287.x. PMID: 20500789.
  2. Madison, A.A., Belury, M.A., Andridge, R. et al.Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatry (2021). https://doi.org/10.1038/s41380-021-01077-2
  3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Using Systems + Goals to increase success

“You do not rise to the level of your goals. You fall to the level of your systems.  Your goal is your desired outcome. Your system is the collection of daily habits that will get you there.” James Clear (6)

Many people start the new year by setting goals but less than 10 % of people keep their New Year’s resolutions each year (1, 2).

Is there a better way?

First, to set effective goals, consider the following:

  • For goal setting, consider S.M.A.R.T. goals (Specific, Measurable, Achievable, Realistic, Time bound) (4).
  • A goal card (5) may also be helpful.

After effective goal setting, focus on the system:

In his book Atomic Habits, author James Clear suggests the following strategies to think of systems (6):

  • Goals are good for setting a direction, but systems are best for making sustained progress (6).
  • For example, you might ahave a goal to clean up a messy room (6). But if you maintain the same sloppy, pack-rat habits (system) that led to a messy room in the first place, soon you’ll be looking at a new pile of clutter and hoping for another burst of motivation (6).
  • If you’re a student, instead of getting an A, a better goal could be to become a better student (a system).  This would shift your focus to the daily process:
    • How often and how much you study
    • Improve your study skills
    • With whom and where you study
    • How you address difficult topics
    • Your eating, sleeping, and exercise habits.
    • Your method for tracking progress before grades/exam. This could be in terms of quizzing or testing yourself, etc.

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

 

References:

  1. https://www.iflscience.com/brain/psychology-new-year-s-resolutions/
  2. Norcross, John & Mrykalo, Marci & Blagys, Matthew. (2002). Auld Lang Syne: Success Predictors, Change Processes, and Self-Reported Outcomes of New Year’s Resolvers and Nonresolvers. Journal of clinical psychology. 58. 397-405. 10.1002/jclp.1151.
  3. https://www.healthdirect.gov.au/goal-setting#:~:text=Setting%20goals%20is%20an%20effective,the%20recovery%20from%20mental%20illness.
  4. https://www.cdc.gov/dhdsp/evaluation_resources/guides/writing-smart-objectives.htm
  5. Goal card: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954583/figure/fig1-2055102918774674/
  6. Atomic Habits: Tiny Changes, Remarkable Results by James Clear

Mental Health tips during Covid-19 (Coronavirus)

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Global disease outbreaks can be stressful, especially when it starts to impact your everyday life.

While different people react differently to this type of stress, common reactions can be:

  • Anxiety
  • Fear of the unknown
  • Change in sleep, eating habits and increased use of alcohol or drugs as a way to cope.

The Center for Disease Control (CDC) recommends the following ways to support yourself (1):

  • While it’s important to educate yourself to reduce the fear of unknown, Avoid excessive exposure to media coverage of COVID-19.
    • Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly.
  • Take care of your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep and avoid alcohol and drugs.
  • Make time to unwind and remind yourself that strong feelings will fade. Try to do some other activities you enjoy to return to your normal life.
  • Connect with others.
    • Share your concerns and how you are feeling with a friend or family member. Maintain healthy relationships.
    • Try to plan time to communicate with those in your support system.
      • If in person interaction with others is not possible, a phone call or video chat may be an option to consider.
    • Keep social distancing in mind.  CDC recommendations for social distancing (Remaining out of places where people meet or gather, avoiding local public transportation (e.g., bus, subway, taxi, rideshare), and maintaining distance.
  • Maintain a sense of hope and positive thinking.

The following are adapted from National Library of Medicine (2):

  • Recognize and accept the things you can’t change.  This can help you let go and not get upset. For instance, you might not change rush hour traffic, but you can look for ways to relax during your commute, such as listening to a podcast or book.
  • Avoid stressful triggers when possible. For example, if your family squabbles during the holidays, give yourself a breather and go out for a walk or drive.
  • Exercise. Regular exercise or physical activity most days for about 30 minutes can help your brain release chemicals that make you feel good, and help you release built-up energy or frustration.
  • Change your outlook. Are you being too negative? Work on more positive attitude toward challenges by replacing negative thoughts with more positive ones.
  • Do something you enjoy preferably daily even if it’s just for a few minutes. Examples include reading a good book, listening to music, watching a favorite movie, or having dinner with a friend, a new hobby or class.
  • Get 7 to 9 hours of sleep per night. This can help you think more clearly, and have more energy.
  • Eat enough AND eat healthy foods. This can help fuel your body and mind. Skip the high-sugar snack foods and load up on vegetables, fruits, raw nuts, lean proteins, good fats.
  • Learn to say no. Set limits if you feel over-scheduled, cut back or defer where you can. Ask others for help when you need it.

Consider relaxation techniques:

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://www.cdc.gov/coronavirus/2019-ncov/about/coping.html
  2. https://emergency.cdc.gov/coping/responders.asp