PCOS Review Newsletter #102

A free health newsletter for women with polycystic ovary syndrome or polycystic ovaries.   Issue #102      March 21, 2010

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TABLE OF CONTENTS

1) Does Fish Oil Improve Mind and Mood?

2) Berries May Reduce Hidden PCOS Symptom

3) 11 Quick Tips for a Better Life

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1) Does Fish Oil Improve Mind and Mood?

We can't say enough good things about fish oil! It has multiple health benefits.

Fish oil contains two important omega-3 fats: eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA). These fats are also the most common ones in your brain. In your brain, these fats perform a multitude of critical functions.

An increasing number of medical studies are suggesting that adequate levels of EPA and DHA (as found in fish oil), is necessary for optimal brain function, and possibly for helping to prevent or relieve depression or other forms of psychological distress.

For example, researchers at the University of Cincinnati performed a postmortem examination of the brains of 15 people who had "major depressive disorder" as compared to 27 normal people. The brains of the depressed women had a 32% lower level of DHA as compared to non-depressed women. Conversely, the non-depressed women had the highest levels of DHA.

A Canadian study of native women showed those with the highest levels of EPA and DHA had a 68% reduction in risk of having psychological distress. (This was not true for the men).

A University of Pittsburgh study of middle-aged people showed that those individuals with higher levels of DHA had better nonverbal reasoning, mental flexibility, working memory and vocabulary.

Based on these and other research studies, we think supplementation with a marine oil such as fish oil is an important component of your personal health rebuilding program. The essential fats found in fish oil appear to have life-long health benefits.

You can get a pure, high-quality fish oil here.

Sources:
Liperoti R et al, Omega-3 polyunsaturated fatty acids and depression: a review of the evidence, Curr Pharm Des. 2009;15(36):4165-72
McNamara RK et al, Selective deficits in the omega-3 fatty acid docosahexaenoic acid in the postmortem orbitofrontal cortex of patients with major depressive disorder, Biol Psychiatry. 2007 Jul 1;62(1):17-24
Muldoon, MF et al, Serum Phospholipid Docosahexaenonic Acid Is Associated with Cognitive Functioning during Middle Adulthood, J Nutr. 2010 Feb 24. [Epub ahead of print]
Lucas M et al, Plasma omega-3 and psychological distress among Nunavik Inuit (Canada), Psychiatry Res. 2009 May 30;167(3):266-78

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2) Berries May Reduce Hidden PCOS Symptom

One of the "hidden" symptoms of polycystic ovary syndrome is fatty liver degeneration, also called "non-alcoholic fatty liver disease". Your doctor is unlikely to be looking for this problem, even though there's a possible 50-50 chance you have this condition if you have PCOS.

We've given you several tips in previous newsletters for reducing or preventing fatty liver disease. Here's another one: eat berries!

The University of Turku in Finland divided 61 women into two groups: one group ate 1/3 pound of berries daily, the other did not.

The group who ate berries had a 23% reduction in the marker for liver damage. In other words, berries were found to have a significant protective effect on their livers.

For improved liver and general health, we suggest you consume a variety of berries. Examples are: blackberry, lingonberry, blueberry, boysenberry, raspberry, gooseberry, dewberry, elderberry, youngberry, loganberry and strawberry.

Source:
Lehtonen HM et al, Berry meals and risk factors associated with metabolic syndrome, Eur J Clin Nutr. 2010 Mar 3. [Epub ahead of print]

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3) 11 Quick Tips for a Better Life

1) Take a 10-30 minute walk every day and leave your cares behind. Have a spring in your step and smile. If you encounter someone, smile or say hello.

2) Sit in silence for at least 10 minutes each day. Talk to your God about what is going on in your life.

3) When you wake up in the morning complete these statements: 'My purpose is to__________ today. I am thankful for______________'

4) Don't compare your life to others. In spite of appearances, you have no idea what their journey is all about.

5) However good or bad your situation is, it will change.

6) No one is in charge of your happiness except you.

7) Make peace with your past so it won't spoil your present.

8) You don't have to win every argument. Agree to disagree, or simply accept the other person's perspective for what it is and move on.

9) Remember that you are too blessed to be stressed.

10) Life isn't fair, but it's still good.

11) Your job won't take care of you when you are sick. But your friends will. So stay in touch!

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Thought for Today: "Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense." -- Ralph Waldo Emerson