Posted by Steven McCall

Omega 3 Fatty Acid Benefits in Correlation With Exercise

     Do you know with omega 3 fatty acids there  are many health benefits associated with regular intake that can be helpful in many different ways when combined with regular exercise?


    For starters your heart health is one of the most important factors  that drive your exercize results, the better your heart health the more results you will be able to derive from working out. Omega 3's can help by reducing high blood pressure, increasing HDL ("good") cholesterol, can help reduce blood clots, by helping blood palettes from clumping together,  and reducing plaque build up in the arteries that harden or restrict blood flow. When working out your heart rate increases ( the rate at which your heart pumps blood) and if there's any obstructions in the way, or less leverage of your blood flow,  your risk factors rise too. One of the biggest concerns of personal trainers is your heart health, because of the alarming rate of heart disease in america, the number one on the list of premature deaths! As exercize being one of the best management tools available, besides diet control and managenment, Omega 3 has been one of the best supplements for your heart to get you to be able to start  working out safely, and is recommended by many health professionals.


     Another strong benefit of omega 3's when working out is that they help with inflammation build up, help improve sleep, and ultimately helping the recovery process.  Whether we have inflammation in our bodies  from disease, infection,  bodily ailments, or muscle tears that result from working out. Omega 3 fatty acids help in the release of anti-inflammitory components that help in the recovery process and help you to heal faster, with more ease. Omega 3 fatty acids also help with sleep by helping to regulate the release of the hormone melatonin, helping to sleep more peacefully and thus allowing the body to recover more on its own, and overall decreasing the amount of time the body is in recovery mode.


    On top of all that, Omega 3 fatty acids have been proven to help with bone, joint, brain, eye and skin health. Omega 3 can help boost the amount of calcium that goes into your bones from your diet, and helps reduce lactic acid build up in your joints, as well as improve the appearance of your skin, by strengthening the skin cells membranes. DHA  is a major structural unit (up to 60%) of the retina of the eye, when there is a lack of omega 3 DHA's is when eye problems and loss of vision start to occur. DHA also consists of up to 40% of the polyunsaturated fatty acids in your brain, and regular amounts of omega 3 fatty acids has been associated with, but not limited to, higher intelligence, better communication, and social skills, in addition to  fewer behavioral problems in children.


    The problem with omega 3's is that our bodies do not regularly produce them on their own, so we need to get them from our diet, and it all depends on your diet on how much omega 3's your actually getting, and even if your making an effort to eat lots of avocado, fish and nuts, you might still be falling short of your goals. Many doctors and physicians recommend getting at least 500-1000 mg per-day in supplement form. Omega 3's have 3 types: eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), are both  long-chain fatty acids, which are dietarily found in small amounts in fish, some algea plants, and supplements.  Alpha-linolenic acid (ALA) is a short-chain fatty acid that is found in certain plants like avocado, flax and chia seeds, nuts, and olive oil. Your body can not directly process short-chain fatty acids (ALA) so it converts it into EPA and then DHA, this is not a very efficient process unfortunately though, as only 5% of the ALA consumed converts to EPA and less then 1% of that converts to DHA.