After yesterday’s discussion on moving your body for powerful stress relief—let’s talk about one more simple solution to help keep you calm through the holiday season and beyond.
Only this time, my recommendation is delicious!
So, let’s make sure you’re getting this “secret of the sea” into your daily routine…
For best results, go long-term and high-dose
Research shows that omega-3 fatty acids can slash anxiety symptoms in patients with a wide range of conditions—from borderline personality disorder to obsessive-compulsive disorder.
This analysis looked at a total of 16 studies on the effects of two polyunsaturated fatty acids (PUFAs)—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—the two omega-3 fatty acids most commonly found in fatty fish and fish oil.
The researchers put a particular focus on noting the symptom changes in patients taking the omega-3 supplements, versus those who didn’t.
Treatment lasted anywhere from three weeks to six months. And in all cases, researchers found that patients supplementing with omega-3s benefited from significant reductions in anxiety compared to untreated patients.
This analysis didn’t tie any of these effects to specific treatment durations. Though I’ve personally found that if you want to use omega-3 fish oil for anxiety relief, you’ll need to take it for at least four to six weeks.
I’ve also found that some patients need relatively high doses—we’re talking four to six grams of EPA/DHA daily—to get the best benefits in this department. (Even though this study uncovered significant anxiety reductions at doses as low as 2,000 mg of EPA/DHA per day.)
You don’t need risky drugs
These findings are encouraging—and make a lot of sense. After all, we now know that mental illness has very physical roots.
Your brain contains the lion’s share of your body’s omega-3s. And research clearly suggests that without them, behavioral and psychiatric issues—including anxiety—are quick to follow.
Of course, inflammation is a big underlying cause of depression and anxiety, too. That’s why antidepressant drugs ultimately fail to work in so many cases—and why naturally anti-inflammatory omega-3s do show so much promise.
Anxiety, depression, and other psychiatric issues are undeniably tough to manage. And yes, sometimes drugs are in order. But it’s my mission to offer you safer alternatives to the pharmaceutical treatment options you’re likely to receive from a conventional doctor.
Because oftentimes, it is possible to do just as well without them. And this is especially true for depression and anxiety. That’s why I always recommend asking your healthcare practitioner about trying natural treatment strategies first… before resorting to potentially dangerous or addictive prescription drugs.
I also encourage you to enjoy at least one to two servings of fish per week. I often recommend opting for oily, dark, lean fishes like salmon, tuna steak, mackerel, herring, and sardines—as these contain the highest levels of EPA and DHA.
For additional guidance—and an in-depth look at another natural, effective alternative— check out the November 2018 issue of my monthly newsletter, Logical Health Alternatives (“Medical marijuana’s not for everyone — but CBD just might be”). Not yet a subscriber? Click here to become one.
“PUFAs for Anxiety: The Evidence to Date.” Medscape Medical News, 09/21/2018. (medscape.com/viewarticle/902306)