Fatty Acids Unveiled

In a recent podcast interview, I sat down with Michaela Morrell, Swedish Nutritionist, to unpack the underrated benefits of the super nutrient, Omega 3 fatty acids. As a body biohacker, Michaela specializes in cellular health, gut health, and inflammation. She is the founder of Food Changes Lives and is helping people worldwide to improve their cellular health with fatty acids.

Fatty acids play a crucial role in maintaining cellular health. Cellular health is important during menopause for several reasons. During menopause, the body undergoes significant hormonal changes, particularly a decline in estrogen production, which can lead to a loss of bone density, increasing the risk of osteoporosis and fractures. Cellular health is essential for the maintenance and repair of bone tissue.

Maintaining healthy cells within the cardiovascular system is crucial for heart health. Incorporating the right types of fats into your diet is also beneficial for maintianing balance in the gut microbiome and supports brain function.

Fatty acids

Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have anti-inflammatory properties and help improve cellular membrane function. You can find Omega-3s in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts.

If you have difficulty getting enough omega-3 fatty acids through your diet, consider fish oil supplements but you have to be very careful about the quality. Over-oxidized fish oil supplements may not be as effective in delivering the intended health benefits. Oxidation can break down these fatty acids, reducing their bioavailability and efficacy. How can you tell if it is over-oxidized? Have a listen to podcast eposide but here's a hint. If it smells like fish, it's not right.

Omega-6 fatty acids is beneficial for its pro-inflammatory properties, which is necessary at times such as to stop bleeding after an injury. However, an excessive intake can promote unhealthy inflammation when not balanced with omega-3s. In our podcast interview, Michaela emphasizes why it is important to maintain a proper balance between omega-3 and omega-6 fatty acids., as well as how best to achieve it. Sources of omega-6 fatty acids that are often promoted as good include vegetable oils like soybean, corn, and sunflower oil but these products are doing more harm. Reducing the consumption of these oils and processed foods that contain these oils can help maintain a healthier balance.

Polyphenols

Polyphenols are a class of naturally occurring compounds found in many plant-based foods, such as fruits, vegetables, tea, and red wine. They are known for their potential health benefits, including antioxidant and anti-inflammatory properties. Polyphenols play a role in cellular health by enhancing the bioavailability, absorption,utilization, and effectiveness of omega-3 fatty acids. The potential interaction between polyphenols and omega-3 fatty acids is a growing area of interest, however, more research is still needed to truly understand the realtionship. Some specific polyphenols that have been studied in relation to omega-3 absorption include resveratrol (found in red wine), quercetin (found in apples, onions, and tea), and epicatechin (found in chocolate and tea).

To learn more about the role of omega-3 fatty acids and polyphenols, check out All Things MenopausalEpisode 3, Omega 3 Unveiled with Michaela Morrell, Swedish Nutritionist.

Another area of particular importance in in maintaining cellular health is stress managment. Chronic stress can be harmful to the health of our cells. Stress can trigger the release of pro-inflammatory cytokines and other molecules in the body and this chronic inflammation will contribute to the damage of cells and tissues over time, leading to a variety of health issues, including chronic diseases.

Stress triggers the release of stress hormones, such as cortisol and adrenaline. Prolonged exposure to elevated levels of these hormones can disrupt various bodily functions, including metabolism, immune response, and the regulation of inflammation.

Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises to support overall well-being. These are among the clinically tested and recommended approaches to help lower cortisol levels that can be compromising the health of the cellular membrane.

The podcast "All Things Menopausal," hosted by Emme Elle Coaching, brings you weekly episodes featuring expert guests who specialize in women's health and programs for managing menopause symptoms.

*This article is an accumulation of information gathered from many sources and is for information purposes only. It does not constitute medical advice nor does it replace professional medical diagnosis. Always consult with your family doctor or a healthcare professional about your menopause symptoms, digestive health and any prolonged abdominal pain you may be suffering from.

• Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA)-Molecular and Cell Biology of Lipids, 1851(4), 469-484.

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