Why You May Need to Re-Think Taking Those Fish Oil Supplements

iStock
iStock

Long touted as a key to improved cardiovascular health, increased cognition, and other benefits, omega-3 supplements are facing increasing scrutiny over whether they work as advertised. If recent critical investigation is correct, you might be enduring fish burps for little to no benefit.

Reviewing the new book The Omega Principle by Paul Greenberg in Slate, Irineo Cabreros breaks down the dilemma facing the $15 billion omega-3 supplement industry. A recent meta-analysis that looked at 79 studies involving more than 100,000 subjects found that omega-3 consumption had virtually no effect on common heart conditions. An earlier examination of studies compiled in 2012 also found that supplementing with omega-3s had no impact on whether a person died as a result of a cardiac event. Consumption also had no impact on overall mortality. Studies that have looked at fish oil’s benefits when it comes to psychiatric conditions like depression have been similarly inconclusive.

So why do we believe omega-3s are synonymous with better health? The notion originally stemmed from research into an Inuit population in Greenland in the 1970s. The Inuit had low incidences of heart problems and ate a lot of fatty fish. The conclusion was that their oily fish-based diets had protective effects on the heart. Ever since, supplement companies and consumers have associated fish oil, in liquid or capsule form, as having a host of cardiovascular benefits. But more contemporary research illustrates that the Inuit might simply metabolize their fish-heavy diet differently, leading to effects that can’t necessarily be replicated in a general population.

While fish oil may not improve heart health, it’s not likely to do you any harm. Unfortunately, the same may not hold true for the environment. According to Greenberg’s book, supplement companies typically draw the raw material for their products from large quantities of forage fish that are captured for their oil and agricultural value as fertilizer and animal feed—up to 27 tons annually. Forage species like anchovies and krill play a key role in the aquatic ecosystem: As prey species, they transmit solar energy from plankton to larger carnivorous fish. If companies continue to winnow their population, it’s possible their absence could have unintended and unpredictable effects on food chains. Greenberg argues that continuing to weaken fish populations for supplements of dubious value may be something we’ll come to regret.

In the meantime, one thing experts can agree on is that eating actual fish is good for your body. The American Heart Association recommends eating two 3.5-ounce servings of fish like salmon, mackerel, herring, and albacore tuna weekly.

[h/t Slate]

Save Up to 80 Percent on Furniture, Home Decor, and Appliances During Wayfair's Way Day 2020 Sale

Wayfair
Wayfair

From September 23 to September 24, customers can get as much as 80 percent off home decor, furniture, WFH essentials, kitchen appliances, and more during the Wayfair's Way Day 2020 sale. Additionally, when you buy a select Samsung appliance during the sale, you'll also get a $200 Wayfair gift card once the product ships. Make sure to see all that the Way Day 2020 sale has to offer. These prices won’t last long, so we've also compiled a list of the best deals for your home below.

Rugs

AllModern/Wayfair

- Mistana Hillsby Power Loom Beige Saffron/Teal Rug $49 (save $97)

- Wrought Studios Shuff Abstract Blue Area Rug $100 (save $105)

- All Modern Lydia Southwestern Cream/Charcoal Area Rug $49 (save $100)

- Union Rustic Gunter Power Loom Blue/Khaki Rug $22 (save $38)

- Willa Arlo Interiors Omri Oriental Light Gray/Ivory Area Rug $49 (save $149)

Furniture

Langley Street/Wayfair

- Alwyn Home 14-inch Medium Gel Memory Foam King Mattress $580 (save $1420)

- Andover Mills Pascal Upholstered King Bed Frame $318 (save $832)

- Sol 72 Outdoor 8-Piece Sectional Seating Group with Cushions $650 (save $1180)

- Langley Street Darren 68-Inch Tuxedo Arm Sofa $340 (save $1410)

- Three Posts Tyronza Coffee Table $147 (save $193)

Kitchen

NutriBullet/Wayfair

- Cuisinart 11-Piece Aluminum Non Stick Cookware Set $100 (save $200)

- Rachael Ray Cucina 10-Piece Non-Stick Bakeware Set $92 (save $108)

- NutriBullet Rx Smart 45-Ounce Personal Countertop Blender $124 (save $56)

- Henckels Graphite 13-Piece Knife Block Set $160 (save $340)

- DeLonghi ECP3220 15-Bar Pump Espresso Machine $120 (save $90)

Electronics

Samsung/Wayfair

- Samsung 36-Inch French Door Energy Smart Refrigerator $3600 (save $400)

- Cosmo 30-Inch Freestanding Electric Range Oven $1420 (save $1580)

- Whynter 19-Bottle Single Zone Built-In Wine Refrigerator $380 (save $232)

- bObsweep PetHair Robotic Vacuum Cleaner with Mop Attachment $226 (save $443)

- Rowenta Focus 1700 Iron with Burst of Steam $68 (save $47)

Work From Home Essentials

Foundery Select/Wayfair

- Techi Mobili Adjustable Laptop Cart $50 (save $20)

- Foundry Select Arsenault Farmhouse Desk $210 (save $190)

- Symple Stuff Clay Mesh Task Chair $128 (save $121)

- Three Posts Salina Standard Bookcase $183 (save $617)

- Lorell Hard Floor Chairmat $52 (save $39)

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Want to Fall Asleep Faster? Try This Breathing Technique

Andrea Piacquadio, Pexels
Andrea Piacquadio, Pexels

Struggling to fall asleep can feel like a hopeless battle. It often seems like the harder you try turning your brain off, the less likely it is to happen. One way to trick yourself into falling asleep fast is finding something to concentrate on other than how long you've been awake. For nights when your thoughts just won't stay quiet, try the 4-7-8 technique.

According to Simplemost, the 4-7-8 breathing method is meant to combat anxiety, restlessness, and other enemies of a good night's sleep. The actual technique is simple: Just inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Like counting sheep, measuring out your breaths gives your brain something to do that isn't obsessing about your hectic day or the day ahead.

Taking slow, deliberate breaths has also been proven to reduce stress. Neurons that influence calmness have been found in the breathing control centers of mouse brains. In humans, deep breathing has long been central to mindfulness practices like yoga and meditation. The 4-7-8 breathing technique functions as both a distraction from your thoughts and a way to combat any anxious sensations that may be keeping you awake.

The next time you find yourself tossing and turning at night, try anywhere between three and eight rounds of this breathing technique to calm your body and mind. And to get the best rest possible, make sure you're settling into the best sleep position for your health.

[h/t Simplemost]