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Long-chain omega-3 polyunsaturated fatty acids have various health benefits for postmenopausal women including reducing triglycerides and improving depression and psychotic symptoms.
A panel of experienced experts from the Spanish Menopause Society embarked to establish a comprehensive set of recommendations for the intake of long-chain omega-3 polyunsaturated fatty acids by postmenopausal women. This was steered based on the best available evidence and research. It was especially noted that the consumption of these fatty acids, at doses higher than 3 grams per day, proved to significantly decrease the levels of triglycerides in the body.
The results obtained from this study are promising and underline the potential health benefits of long-chain omega-3 polyunsaturated fatty acids for postmenopausal women. Alongside reducing triglyceride levels, they also contribute to antiarrhythmic effects, reduction in blood pressure, and improvements in depressive and psychotic symptoms. Furthermore, it was noted that their consumption does not increase the risk of cancer in these women. The potential of these fatty acids in providing relief from menopause symptoms and osteoporosis was also explored, yielding positive indications.
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Sardines, being an affordable source of Omega-3 and other cardioprotective nutrients, can potentially reduce the need for Omega-3 supplementation and manage cardiometabolic diseases.
2023 Frontiers in Nutrition Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits Santos HO, May TL, Bueno AA
Review Article Cardiovascular Disease Cholesterol High Blood Pressure
The abstract primarily acknowledges the importance of Omega-3 polyunsaturated fatty acids with respect to managing diseases related to heart health and metabolism, for instance, type 2 diabetes, hypertension, hypertriglyceridaemia, and fatty liver disease. However, these fatty acids are not the sole beneficial component of sardines. Minerals including but not limited to calcium, potassium, and magnesium as well as substances like taurine and arginine found in sardines have a significant role in controlling mild inflammation and oxidative stress which are usually present in cardiovascular diseases and hemodynamic dysfunction.
The results discussed in the abstract suggest a positive correlation between consumption of sardines and potential cardiometabolic benefits. By considering the dose-response relationship effects, a pragmatic approach towards consumption of nutrients was suggested. The intake of sardines was seen not only as a means of Omega-3 supplementation but also as a comprehensive approach to enhancing cardiovascular health. The abstract concludes with an emphasis on the many beneficial nutrients found in sardines besides Omega-3, underlining the need to shift the focus from synthetic supplementation to natural dietary improvement.
Sardines are highly proven to be able to effectively prevent type 2 diabetes, prevent hypertension, and lower blood pressure, especially for senior citizens.
2021 Muhammadiyah International Public Health and Medicine Proceeding The Benefits of Consuming Sardines to Prevent Hypertension and Type 2 Diabetes Mellitus for Senior Citizens Nurdiana Febriyanti V
Cohort Study High Blood Pressure Omega-3 Fatty Acids Sardine
Sardines contain anti-inflammatory, and antioxidant roles, boost cell membrane fluidity, boost the number of insulin receptors and insulin action, and also contain hypotensive and hypoglycemic effects.
Consumption of sardines can effectively prevent type 2 diabetes mellitus and hypertension, particularly in senior citizens, due to their high omega 3, EPA, and DHA content.
2021 Muhammadiyah International Public Health and Medicine Proceeding The Benefits of Consuming Sardines to Prevent Hypertension and Type 2 Diabetes Mellitus for Senior Citizens Nurdiana Febriyanti V
Cohort Study High Blood Pressure Omega-3 Fatty Acids Sardine
For the methodology, the researchers carried out a literature study to delve into the research topic. They exclusively used already available research and data for their study rather than new, hands-on investigations. They explored extensively into the health benefits and properties of sardines and how it contributes to preventing type 2 diabetes and hypertension.
In their discussion of the results, it was determined that sardines have multiple beneficial properties. They discovered that sardines have anti-inflammatory and antioxidant roles, they enhance membrane fluidity and increase insulin receptors and action. Furthermore, sardines also possess hypoglycemic and hypotensive qualities. The multitude of these properties thus shows the capability of sardines to effectively prevent and lower hypertension and type 2 diabetes, especially among senior citizens.
Omega-3 polyunsaturated fatty acids supplementation during the prenatal and perinatal period could have a protective effect on neurodevelopmental disorders including ADHD, ASD, and MDD in youth.
2020 Clinical Psychopharmacology and Neuroscience Nutritional Neuroscience as Mainstream of Psychiatry: The Evidence- Based Treatment Guidelines for Using Omega-3 Fatty Acids as a New Treatment for Psychiatric Disorders in Children and Adolescents Chang JPC, Su KP
Review Article ADHD Autism Depression
The research implemented supplementation of omega-3 polyunsaturated fatty acids also known as Omega-3 PUFAs, in different quantities and durations to youth with attention deficit hyperactivity disorder (ADHD), major depressive disorder (MDD) and autism spectrum disorder (ASD). This was carried out based on suggested dosage and duration from various randomized controlled trials and systemic literature reviews. It was observed that omega-3 PUFAs were essential nutrients not just for physical health but also for mental health, more so during the prenatal and perinatal stages of development.
The results demonstrated that clinical symptoms improved in youth with ADHD, MDD and ASD after they were supplemented with Omega-3 PUFAs, especially in cases where there was high inflammation or low baseline Omega-3 index present. The research showed very promising evidence that Omega-3 PUFAs had positive effects on lethargy and hyperactivity symptoms in ASD. There was also an inclination that Omega-3 PUFAs levels and inflammation could be potential markers for treatment response in ADHD and MDD.
Drinking certain types of mineral water can positively influence metabolic syndrome factors like blood pressure, cholesterol, and blood sugar levels.
2019 Nutrients Metabolic Syndrome Features: Is There a Modulation Role by Mineral Water Consumption? A Review Costa-Vieira D, Monteiro R, Martins MJ
Systematic Review Blood Sugar HDL-C High Blood Pressure
This review examined 20 studies sourced from PubMed, Scopus, and Google Scholar on how mineral water consumption affects metabolic syndrome (MetSyn) features. The studies varied in their approach, including the type and composition of mineral water, the amount consumed, dietary factors, and study duration. Both human and animal studies were included, with diverse population sizes and characteristics. The research focused on several MetSyn aspects: blood pressure (BP), total triglycerides, HDL-cholesterol, glucose levels, and waist circumference (WC).
The review found that certain types of mineral water had beneficial effects on blood pressure, total triglycerides, HDL-cholesterol, and glucose levels, although no significant influence on waist circumference was reported. The presence of specific minerals, elements, and active ions or molecules in the water, along with their pH levels, appeared crucial in counteracting metabolic dysfunctions and the increased acid load in diets associated with MetSyn. The studies discussed various molecular and physiological mechanisms behind these effects. However, further research is needed to fully understand the mechanisms by which mineral water consumption might protect against MetSyn features.
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