Can Omega-3 fats aid performance?

Omega-3 fats are a type of polyunsaturated fat found naturally in fish oils, which have long been thought to be good for general health.  There are claims that it improves everything from brain function, to cardiovascular health, but does it give athletes an edge?

A recent study found that Omega-3 fatty acids may increase physical conditioning by improving the efficiency of the cardiorespiratory system.  Basically, if you supplement your diet with fish oils it can help your heart, lungs and arteries to function better, which means that athletic performance can be improved.

Omega-3 fatty acids:

• may help to reduce inflammation
• lower heart rates while performing at high levels
• decrease blood pressure
• increase blood flow

Participants in the study had significantly reduced heart rates as well as a lowered steady-state submaximal heart rate and oxygen consumption; this means that the athletes taking fish oils had a lower heart rate during exercise.  Experts believe that this is because the fish oils enable the cardiorespiratory system to work more efficiently and deliver oxygen around the body better.

Supplementing your diet with fish oils may help performance but it is generally a good idea to get your nutrients from food.  Mackerel, salmon, trout, herring, sardines and pilchards are particularly good sources. Although these studies seem promising, more is not necessarily better so make sure to do your research and talk to your doctor before supplementing your diet with fish oils.

References from the SIRC Collection: 

1.Brown K. The Manipulated Food Chain: You Are What You Eat, Eats. NSCA's Performance Training Journal. November 2010;9(6):6-7.
2. Cox G. Omega-3 fatty acids : are they important in your diet?. Run For Your Life: R4YL. April 2008;(17):28-30.
3. Omega-3s might enhance the effects of strength training. Tufts University Health & Nutrition Letter. April 2012;30(2):5.
4. Pase M. Fats are your friends: learning the value of omega-3 fats. Running Times. April 2002;(295):12.
5. Seebohar B. PERFORMANCE BENEFITS OF OMEGA-3 FATS. Triathlon Life. Spring2009 2009;12(2):44.
6. Wein D, Riley C. Omega-3 Fatty Acids, Inflammation, and Recovery in Athletes. NSCA's Performance Training Journal. April 2012;11(2):8-9.

Fuel your body for winter

This time of year life gets tends to get a little busier and with all the events during the holiday season it's easy to let good nutrition habits fall to the wayside. The transition to colder, darker days has an impact on our bodies, especially when trying to keep up with work and family, as well as trying to stay healthy and fit. As the weather gets colder it's good to remember that you don't need to eat more, just differently.

Vitamin D - Statistics Canada found that more than 1.1 million Canadians are Vitamin D deficient which is low enough to cause nutritional rickets in children and osteoporosis in adults. While you can get Vitamin D through foods like milk, egg yolks and fish with bones, it's important to spend some time in the sun as well. If you are unable to get the required amount of Vitamin D through the above methods, supplements are an option, although it's a good idea to talk to your doctor first.

Omega 3's - For those Canadians that suffer from Seasonal Affected Disorder (SAD), nutrition experts recommend introducing  Omega-3 fats in your diet since these have been shown to relieve symptoms of mild depression. Salmon, walnuts and flax seeds are all good sources of Omega-3 fats.

Include seasonal vegetables - Seasonal vegetables can be great sources of anti-oxidants, Vitamin C, folic acid, among others.  Some of the super stars include winter squash, red bell peppers, oranges, collard greens and other dark leafy vegetables.

Zinc and Vitamin E - Whole nuts and seeds are rich in Vitamin E which is a strong anti-oxidant and foods like oysters, beef, turkey, ricotta cheese and beans all contain zinc which helps your boost your immune system.

Eating out regularly is very accessible nowadays, especially during the holiday season and when done occasionally, it can be a nice change from eating at home. However, starting from scratch with as many natural and seasonal ingredients as possible is your best option. With a little planning, your winter nutrition should keep you fit, happy and healthy all the way to spring.

References from the SIRC Collection:

1. Burke L. Nutrition for Winter Sports: An Interview with Sports Dietitian Susie Parker-Simmons. International Journal Of Sport Nutrition & Exercise Metabolism. October 2005;15(5):567.
2. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
3. Clark N. Winter Nutrition—Fueling for Cold Weather Exercise. ACSM Fit Society Page. Winter2012 2012;:8-9.
4. Cort M. Nutrition: AVOID TIPPING THE SCALES DURING WINTER. Modern Athlete & Coach. July 2009;47(3):17-18.
5. Meyer N, Manore M, Helle C. Nutrition for winter sports. Journal Of Sports Sciences. December 2, 2011;29:S127-S136.
6. The role of vitamins and dietary-based metabolites of vitamin D in prevention of vitamin D deficiency. Food & Nutrition Research. January 2012;56:1-8.

Diminuer l’inflammation

L’inflammation* n’est pas entièrement mauvaise - en réalité, c’est la façon par laquelle le corps se protège naturellement et permet au processus de guérison de commencer. C’est quand l’inflammation se prolonge et devient chronique qu’elle peut devenir un problème. L’inflammation peut être gérée assez facilement en suivant des exigences diététiques saines et des changements dans le style de vie comme dans les rythmes de sommeil.

Une méthode fréquente pour diminuer ou traiter l’inflammation est l’utilisation de drogues anti-inflammatoire non-stéroïdiennes (DAINS*). Alors que les DAINS (ex. Advil ou Aleve) peuvent être utiles dans la phase critique de la blessure, l’utilisation prolongée peut cause différents problèmes gastro-intestinaux comme les brûlures d’estomac, la douleur à l’estomac, les ulcères et un saignement de l’estomac. Les DAINS sans ordonnance ne doivent pas être pris pendant plus de 10 jours sans en parler d’abord à votre médecin.

Un excès d’inflammation signifie que votre corps n’a pas suffisamment de temps pour se guérir lui-même. Si un athlète recommence à s’entraîner avant que le processus de guérison ne soit complété, les articulations et les muscles ne sont pas à 100% et le risque de blessure augmente.

Certaines substances nutritives et certains aliments peuvent aider à diminuer ou à éviter l’inflammation:

• Les acides gras Omega 3* (maquereau, sardine, saumon et viandes sauvages sont tous des sources de bonne nourriture) 
• Les bleuets, les poivrons rouges, les tomates et le jus de petits fruits*
• Le safran (curcumine*), le gingembre et la cayenne 
• Les légumes foncés et en feuilles 
• La Quercetine* – appartient au groupe des pigments de plantes appelés flavonoïdes qui donnent à plusieurs fruits, fleurs et légumes leur couleur. Cela peut aussi aider à stabiliser les cellules qui libèrent l’histamine* dans le corps et donc qui ont un impact anti-inflammatoire.

Dormez-vous suffisamment?

Le sommeil est essentiel pour gérer l’inflammation et la guérison des blessures. Un sommeil dérangé et pas suffisamment d’heures de sommeil (moins de sept heures par nuit) sont associé à des changements dans les niveaux de cytokines* spécifiques qui sont importants pour régulariser l’inflammation. La perte de sommeil, même pendant une seule nuit, peut avoir un impact négatif sur la capacité du corps de se guérir lui-même. De bonnes habitudes de sommeil incluent pas de télévision au lit, pas de téléphone cellulaire et une absence totale de lumière pour assurer un sommeil de qualité.

Alors qu’une bonne diète et un sommeil adéquat sont des éléments importants pour diminuer l’inflammation, une autre option serait de diminuer les niveaux de stress en effectuant des exercices à faible impact comme le yoga ou la marche et se faire donner un massage.

* Seulement disponible en anglais

Références de la collection de SIRC: 

1. A. S. BUT ISN'T INFLAMMATION GOOD?. Bicycling. July 2012;53(6):78.
2. Bacchus H. MANAGING PAIN, INFLAMMATION AND TISSUE REPAIR FOR ATHLETES THROUGH SIMPLE DIETARY AND LIFESTYLE MODIFICATIONS. Sportex Dynamics. October 2012;(34):7-9.
3. Exercise Reduces Inflammation Long-Term. IDEA Fitness Journal. November 2012;9(10):13.
4. Lofshult D. inflammation & vitamins D & K. IDEA Fitness Journal. November 2008;5(10):58.
5. Marchewka R. INFLAME ON MORE. Volleyball. August 2013;24(7):22-23.
6. SALEEBY J. INFLAMMATION. American Fitness. January 2011;29(1):60-61.
7. Sleep Duration and Biomarkers of Inflammation. Sleep, Feb 1, 2009
8. Vitamin K May Fight Inflammation Linked to Chronic Diseases. Tufts University Health & Nutrition Letter. March 2008;26(1):1-2.

Reducing inflammation

Inflammation is not all bad - in fact it's the body's way of naturally protecting itself and enabling the healing process to begin. It's when inflammation persists and becomes chronic that it can cause issues. Inflammation can be managed quite easily by following simple dietary requirements and lifestyle changes such as sleeping patterns.

A common practice for reducing or treating inflammation is the use of non-steroidal anti-inflammatory drugs (NSAIDs). While NSAIDs (e.g. Advil or Aleve) can be useful in the acute stage of injury, prolonged use can cause a variety of gastrointestinal problems such as heartburn, stomach pain, ulcers and bleeding from the stomach. Nonprescription NSAIDs should not be taken for longer than 10 days without talking to your physician first.

An excess of inflammation means your body hasn't had enough time to repair itself. If an athlete begins training again before the healing process is complete, the joints and muscles won't be at 100% and the risk of injury increases. 

Some nutrients and foods can help reduce or prevent inflammation:

• Omega 3 fatty acids (mackerel, sardines, salmon, and wild game meats are all good food sources)
• Blueberries, red peppers, tomatoes and tart cherry juice
• Tumeric (curcumin), ginger and cayenne
• Dark and leafy vegetables
• Quercetin - belongs to a group of plant pigments called flavonoids that give many fruits, flowers, and vegetables their color. It can also help stabilize the cells that release histamine in the body and thereby have an anti-inflammatory effect.

Are you getting enough sleep?

Sleep is essential in inflammation management and injury recovery. Disrupted sleep and not enough sleeping hours (less than seven hours a night) is associated with changes in the levels of specific cytokines that are important in regulating inflammation. The loss of sleep, even for a single night can have a negative effect on the body's ability to heal itself. Good sleeping practices include: no TV in bed, no cell phones and a complete black out of light to ensure quality sleep.

While a proper diet and adequate sleep are important factors for reducing inflammation another option would be to reduce stress levels by performing low impact exercises such as yoga or walking and treating yourself to a massage. 

 References from the SIRC Collection:

1. A. S. BUT ISN'T INFLAMMATION GOOD?. Bicycling. July 2012;53(6):78.
2. Bacchus H. MANAGING PAIN, INFLAMMATION AND TISSUE REPAIR FOR ATHLETES THROUGH SIMPLE DIETARY AND LIFESTYLE MODIFICATIONS. Sportex Dynamics. October 2012;(34):7-9. 
3. Exercise Reduces Inflammation Long-Term. IDEA Fitness Journal. November 2012;9(10):13.
4. Lofshult D. inflammation & vitamins D & K. IDEA Fitness Journal. November 2008;5(10):58.
5. Marchewka R. INFLAME ON MORE. Volleyball. August 2013;24(7):22-23.
6. SALEEBY J. INFLAMMATION. American Fitness. January 2011;29(1):60-61.
7. Sleep Duration and Biomarkers of Inflammation. Sleep, Feb 1, 2009
8. Vitamin K May Fight Inflammation Linked to Chronic Diseases. Tufts University Health & Nutrition Letter. March 2008;26(1):1-2.