daveb
Trail Wise!
Posts: 589
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Post by daveb on Mar 2, 2016 7:32:44 GMT -8
I was wondering if anyone here takes either fish oil or flaxseed oil for joint inflammation?
I've heard various things about taking fish oil in that it helps with inflammation, that it helps with lubrication of the joints and that it helps with dealing with cold. I think the dealing with the cold part is from some study as to why the inuits can deal with cold weather but I don't know if that is because of a fish diet?
Anyway, I'm thinking about starting to take fish oil or flaxseed oil to get the beneficial omegas just as a preventative to joint problems as I begin my hiking endeavors.
So, if you take either oils as a dietary supplement, why did you begin and what has it done for you? Any suggestions on brands to take or stay away from?
Thanks!
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Deleted
Deleted Member
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Post by Deleted on Mar 2, 2016 8:04:08 GMT -8
I started taking fish oil, from Costco, several years ago for the Omega-3's. During that time none of my annual check ups showed any positive changes in relation to what I was taking the fish oil for. After reading a BBC thing on the benifits of taking fish oil, I switched to eating more fish, eating less red meat, and I stopped taking the fish oils. When my annual test results came in there was a large positive change.
I have stuck with the diet of eating more fish and chicken, eating red meat only twice a month, and meatless lunches.
With joint issues, I remain hydrated and keep my electrolytes up. I regularly drink either Vita or Zico Coco water. I take a quart with me to drink during workouts and I drink coco water after a run. Many times before a run I will take a SaltStick capsule with water.
For me the coco water (hydration and electrolytes) and the saltstick have went a long way towards joint comfort.
The BBC report, from some medical study, on taking fish oils, came to conclude that the way to get the benifits of fish oils was to eat more fish.
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Post by rwtb123 on Mar 2, 2016 10:34:40 GMT -8
The key is to balance your omega3s,6s,and 9s and eliminate transfats(and don't heat oils at high temperatures).Omega6s are pro-inflammatory which in proper balance is a good thing, however the typical American diet has way too much omega6 and not enough 3s and 9s.A major culprit is vegetable oils which should be replaced by olive oil for omega 9s(or perhaps linseed,canola etc for 3s). So,omega 3 is anti-inflammatory in that it is usually lacking in modern diets and bringing the 6/3 ratio down to at least 4/1 (from the more typical 10/1 or higher) will reduce inflammation. Diet is the best way since whole foods have packages of nutrients that work together.The problem is modern farming has removed the omega 3 from beef,fish etc by using a grain diet ,which causes high levels of saturated fat,rather than grass or algae that are sources of omega 3.
So Omega 3 has been added in supplement form to many whole products such as farmed eggs and fish which I use.That means wild caught fish or free roaming animals are the best source of omega 3 which I also use.As far as supplements, I have dollar store fish oil that I use occasionally but not real often.Fish oil contains dha the most bio-available form while flax contains epa which has to be converted to dha which can be a limiting factor for some individuals.I do use flax as one of my fat sources that I rotate in my protein shakes.
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Post by wondermonkey on Mar 2, 2016 14:50:01 GMT -8
The key is to balance your omega3s I agree with the vast majority of what rwtb123 said in his post. The jury argues with the ratios of 3 to 6 but the basic point is there. To expand very slightly... when the fat in beef is analyzed there is a remarkable difference between the grain and grass fed. @rwt123 mentions the difference but I though you may want to know how they know. Grain fed also leads to a naturally sicker animal and when you have large herds they also make each other "more sicker". Therefore now they have to use the various additives to combat this. It's what comes with the supply to meet the demand and most of us go along for the ride. So... if you feel that your ratios and volume of Omega 3's and such are not proper then either modify your diet or supplement with a GOOD QUALITY fish oil and other sources. Not all will get you where you need to go, check your local listings. So really what did I add here? Nothing. Others in this thread had it covered already.
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Post by wondermonkey on Mar 2, 2016 14:54:47 GMT -8
In addition to naturally getting my Omega's and supplementing with fish oil, I use AdvoCare's Biotools. I started to use it after I was whining about some arthritis setting in on my pointer fingers and big toes. He told me what he used so I got some and the two things in it did different things and I noticed after three days a reduction. A big thing with arthritis is the inflammation. Calm that down and in addition to reducing your walking around pain you reduce the damage that will occur over time. www.advocare.com/products/well/W2800.aspxI cycle off it here and there to make sure I still need it so when the pain starts to sneak back in I know what changed so I add it back.
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Post by rwtb123 on Mar 6, 2016 23:13:28 GMT -8
The jury argues with the ratios Well,I was going from memory here,so I decided to check up on the most current info.It seems I was still right here, as the benefits seem to start at a 4/1 ratio while it is suggested our hunter/gatherer ancestors evolved on a 1/1 diet which also seems more effective for fighting chronic inflammation related diseases which incidentally more and more modern diseases are being linked to now(including arthritis).The Inuit are said to have had a 1/4 ratio(whale blubber will do that)but what I suggest is research where your ancestors were from and what kinds of traditional diet and ratios they ,specifically, evolved on and go from there. www.ncbi.nlm.nih.gov/pubmed/18408140Fish oil contains dha the most bio-available form while flax contains epa which has to be converted to dh Here is where I ,technically, got some details wrong as in actuality fish oil contains epa(the anti-inflammatory omega 3) and dha the bio-active omega 3s while flax and other non-animal sources contains ala which must be converted into epa and then dha.However,the omega 6, la which is converted into dgla(the mildly anti-inflammatory omega 6) and aa(the inflammatory omega 6)competes with ala for enzymes in the conversion process(actually omega 3 and 6 compete for enzymes in every step of their conversion chains in forming hormone-like byproducts known as eicosanoids) en.wikipedia.org/wiki/EicosanoidSo omega 3 opposes omega 6 in both the functions of the eicosanoids they produce as well as the competition for enzymes in every step of the process.So ,clearly, both plant and animal sources of omega 3 have their role as even though flax has to be converted to epa and dha ,and may at times be inefficient in doing so,it is still opposing and limiting omega 6 conversion in the chain creating aa. This discussion has got me refocusing on fatty acid balance ,so I have upped the amount of ground flax seed I am using,am again taking a fish oil capsule daily with a meal, and plan to refocus on organic,pastured dairy and meat and wild cold-water fish instead of just when they are on sale.Also,it should be noted that omega 6 is not inherently bad just more so when refined and/or heated such as in junk food,fast food,pastries and refined or hydrogenated oils.So, I will continue to use whole nuts,seeds,grains etc. that supply omega 6 along with a large amount of other nutrients that in sum are being shown to not being directly related to the increased incidence of inflammation related diseases. So ,in sum, I don't think the answer is taking mega doses of fish oil supplements to bring omega 3 levels up to omega 6 levels that include a lot of the refined 6s.In fact, I think that approach has been shown to possibly increase the risk of prostrate cancer.Rather I would cut 6s down to only whole, unrefined sources add 3s in whole, unrefined form and make up any deficit with a moderate amount of supplementation.As with most things in nature too much of almost anything can become bad or toxic but most things thrive in balance.
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Post by wondermonkey on Mar 7, 2016 7:04:04 GMT -8
Well,I was going from memory here,so I decided to check up on the most current info.It seems I was still right here, I generally agree, the number falls around there even when others are contesting the number. Regardless of the minute differences if we strive for the ratios you are putting forth all will be well in that area. Are you are Robb Wolf reader?
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Post by rwtb123 on Mar 7, 2016 9:21:52 GMT -8
I generally agree, the number falls around there even when others are contesting the number. I am just going by what the science is saying.If you(or others) think the number might be different then what and why?Taking into account different cultures in different regions likely evolved on different individual ratios and diets based on climate/what food they had available.
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Post by rwtb123 on Mar 7, 2016 10:20:26 GMT -8
Are you are Robb Wolf reader? Not sure who that is or if it's just some type of reader,but then again,I haven't been following nutrition issues as close as I use to.And,I recently had been focusing more on anabolic foods and supplements than fatty acid balance.That is why I said I needed to refocus on this issue as important as it is from a prevention standpoint and due to my diet somewhat slipping in this area. I do plan to start following nutrition more closely again,maybe we need to start a thread on nutrition issues or just morph this thread into one now that the original question seems to have been answered.
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Post by wondermonkey on Mar 7, 2016 10:36:23 GMT -8
Not sure who that is or if it's He's a Paleo guy. I like his most popular book because of how he approaches arriving at information. He isn't what you normally read. If you have Amazon's Kindle App I could loan you my digital copy and it wouldn't cost you anything. I think you would really enjoy it. I don't necessarily agree with some of the things he states but at least he is trys to make sure he is as informed as he can be on the things he is presenting. If you are thinking of a place to follow nutrition I would suggest starting with his book, chewing on the information, then exploring more. When he stated something I would then stop reading and go do a bit of research to see if it was generally agreed upon, agreed upon by many, or if the topic was contested hotly by "whomever".
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Post by rwtb123 on Mar 7, 2016 10:48:59 GMT -8
I'll check what I can on the internet.I am familiar with paleo,it is very similar to what I refer to as an anabolic diet.First Gironda,then Atkins,now a bunch of cave men running around.These concepts seem to get recycled and refreshed regularly.
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Post by wondermonkey on Mar 7, 2016 12:03:53 GMT -8
What I thought most interesting was the reasoning behind the approach. I always like to hear actual reasoning that is at least thought out and not based off a very limited sample size. The results may still be wrong but it's right/wrong/other based on more data.
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Post by rwtb123 on Mar 7, 2016 12:32:03 GMT -8
What I thought most interesting was the reasoning behind the approach Well,I have been a member of several paleo related newsgroups in the past, and I am more familiar with the work of Cordain who Wolf apparently was a student of(but I have bookmarked the site for both). Are you familiar with the work of Weston Price,who did a lot of research on the diets of primitive groups? My own approach tends to blend all the research and data I have been able to gather as well as feedback from my own experiences.I tend to adjust my diet with my activity level eating more anabolic when focusing on weight training and add in more carbs when cycling more(than I am now).
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Post by wondermonkey on Mar 7, 2016 12:51:28 GMT -8
Cordain who Wolff apparently He did reference his mentor who I assume (Loren Cordain) quite a bit though I don't recognize the Price name. I do allow how I feel to guide how much of what I eat but I also try and not allow myself to fool myself. If I felt that I needed a whole large bag of peanut M&M's (which are awesome) then we both know that is me fooling myself. I know you aren't saying to go to that extreme of course. What I try to do is continue to learn and then adjust within what I currently believe to be true. If I need more recovery, energy for an upcoming event or whatever it is I could, and have in the past, convince myself that it's ok to do something and in reality I'm cheating and could have gotten there a cleaner way. It's how MY head works. Maybe just my head but I will allow myself to convince myself of many things that are really not the best for me. Going with your own feedback though I do keep a quasi-journal and whenever I make an adjustment in nutrition I track it and how I feel for a while until I get in tune with it and my body. I try to ride the line of recovery to speed up getting to a leaner body. If I get the recovery wrong I dampen results or on the other side I lengthen the process by over recovering. Dialing it in is the key for most people I would imagine. And of course sometimes I'll eat that damn pizza because I want it. With no shame. In the end how I feel, what the mirror tells me, and a bit of the scale for auxiliary information lets me know what's up.
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Post by rwtb123 on Mar 7, 2016 13:45:49 GMT -8
Price was not specifically paleo but a dentist who recommended a diet based on studying the habits of healthy primitive cultures which includes more raw dairy,organ meats and grains than paleo. www.westonaprice.org/In the end how I feel, what the mirror tells me, and a bit of the scale for auxiliary information lets me know what's up. I agree with your approach the key is to not let your mind override what your body is telling you.I am trying to kick energy drinks now as w/o the cycling I just need to lay off them.With this omega 3 push I am eliminating energy drinks as well.As it's more the sugar than caffiene that's a problem, I am still using tea/yerba mate with my various anabolic supplements.And,sugars and proteins interacting is a no no,as the result is AGE's(advanced glycation end products)bad stuff which can lead to inflammation and other degenerative diseases.
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