stress

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/

Elections and Mental health

In the months leading up to the election, a 2019 survey of 3,617 participants showed that 45% of U.S. adults identified the 2020 presidential election as a significant stressor vs. 52% of adults who reported the 2016 presidential election as a significant source of stress (1).

As of summer, 2020, 77% Democrat and 62% of Republican survey participants identified the current political climate as a significant source of stress in their life. (2)

As the presidential election nears, it is possible this number is even higher.

What are some strategies to manage election related stress?

The American Psychological Association (3) offers the following strategies:

  • Stay informed, but know your limits (3):
    • Monitor how you feel after news consumption. Preoccupation with national events, interference with your daily life, may be a sign to cut back on your news intake and limit social media discussions.
    • Consider scheduling a short block of time in the morning and one in the evening to catch up on news without checking for every new update during the day.
    • During “digital breaks,” take time to focus on something enjoyable, such as a hobby, exercising, or spending time with family and friends.
  • Find commonalities with others (3):
    • If political differences arise with others, instead of heated discussions, consider hearing the other person’s story and look for commonalties within your views.
    • (Respectfully validating someone else does not mean you have to agree with them).
    • If calm and constructive conversation is difficult, it may be best to disengage from the conversation.
  • Find meaningful ways to get involved in your community (3):
    • This could be through local organizations, city council or town hall meetings, local politics, etc. Sometimes, taking active steps to address your concerns can lessen feelings of stress.
  • Seek solace (3):
  • Take care of yourself (3):
    • Exercise
    • Listen to your favorite music.
    • Spend time with close family and friends.
    • Prioritize getting enough sleep, eating healthy foods.
    • Avoid ineffective coping mechanisms such as alcohol and substances use.

Other thoughts:

  • Consider implementing healthy coping strategies that helped you cope with past stressful times in your life.
  • Try new healthy coping strategies mentioned above.
  • If you have difficulties despite these strategies: Go to our mental health support options page: https://ccs.osu.edu/mental-health-support-options/

By R. Ryan 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. American Psychological Association (2019). Stress in America: Stress and Current Events. Stress in America™ Survey. Accessed August 2019.
  2. https://www.apa.org/news/press/releases/stress/2020/stress-in-america-covid-july.pdf
  3. https://www.apa.org/topics/stress-political-change

Meditation for attention, stress, and anxiety

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

Life transitions can be times of increased stress and anxiety; which can also impact your attention and focus.  One of those transitions includes moving to campus, preparing for the beginning of the fall semester, adjusting to new routines, campus life, etc.

While there are many strategies to help with the transition process, meditation may be the 1 thing to consider because it can be quick, easy, and has low potential for side effects; and has the potential to benefit everyone.  It is practiced by some of the most successful people in the world.

A review of 13 studies showed improvement in ADHD symptoms with mindfulness meditation (1).

41 trials show mindfulness meditation helped improve stress related outcomes such as anxiety, depression, stress, positive mood, etc. (2)

A review of 14 clinical trials shows meditation being more effective than relaxation techniques for anxiety (3).

What are come caveats?

  • While there are many types of mediation techniques, mindfulness-based meditation is the most studied.
  • Different people may benefit from different types of meditation, and this area is being further researched.
  • Practicing regularly may lead to improved benefits.

How to learn meditation?

  • Various apps, books, videos, classes, and guides may be a useful introduction to meditation.

What else might help improve attention, anxiety, and stress related to the beginning of the semester?

What are some helpful resources?

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. Poissant, H., Mendrek, A., Talbot, N., Khoury, B., & Nolan, J. (2019). Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behavioural neurology, 2019, 5682050. doi:10.1155/2019/5682050
  2. Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-Being [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2014 Jan. (Comparative Effectiveness Reviews, No. 124.)Available from: https://www.ncbi.nlm.nih.gov/books/NBK180102/
  3. Montero-Marin, J., Garcia-Campayo, J., Pérez-Yus, M., Zabaleta-del-Olmo, E., & Cuijpers, P. (n.d.). Meditation techniques v. relaxation therapies when treating anxiety: A meta-analytic review. Psychological Medicine,1-16. doi:10.1017/S0033291719001600