Seasonal Depression: Fight It With Omega 3
Autumn is just around the corner, as the calendar says and the crisp morning air reminds us. It can be a difficult time of year: returning from vacation, the stress of getting back to work and daily commitments, tight schedules... To face stress and fatigue from returning, Omega 3 are excellent allies.
Studies show that populations who eat more fish and therefore have a diet rich in Omega 3 are less stressed and aggressive than others. Why? The explanation lies in our brain and its structure. The dry matter of the brain consists of 50%-60% lipids. It is the fattiest organ in the body and needs essential fatty acids to function. Among these are the fatty acids Omega 3 DHA and Omega 6 which allow the formation and maintenance of neurons. All studies suggest that Omega 3 fatty acids (especially EPA) affect mood and help limit depression, especially seasonal depression, by activating melatonin secretion.
Nutrition: make the right choices!
So how to get the right amount of Omega 3? Without hesitation, favor fatty fish rich in long-chain Omega 3, meaning rich in “EPA” and “DHA.” These fatty acids act on neurons. Emphasize variety and quality: mackerel, herring, sardines, tuna, and salmon. When possible, choose wild salmon, richer in Omega 3. Fish and seafood also provide high-quality proteins, minerals and trace elements (zinc, copper, phosphorus, calcium...) and vitamin D which helps synthesize calcium. Sun rays, precursors of this precious vitamin, are less available once summer ends, so it’s good to supplement it with diet or supplements.
The right daily amount of Omega 3
Our need is estimated at 2.5 g of Omega 3 ALA (alpha-linolenic acid) per day for men, and 2 g for women. This means eating fatty fish two or three times a week and supplementing the diet with soybean or canola oil, nuts, and dried fruit. And if you want to know your Omega 3 level, try our Omegor Test and trust our supplements.
