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Selasa, 20 Oktober 2015

PCOS #3: Kebaikan omega-3 (fish oil) terhadap wanita PCOS

Berdasarkan pengalaman peribadi aku, supplement lemak asid omega-3 dari fish oil adalah supplement terbaik untuk pesakit PCOS.

Sebelum aku pegi lebih lanjut, jom berkenalan dulu dengan jenis-jenis lemak omega-3 ni.

Terdapat 3 jenis lemak omega-3:
  • Alpha-linolenic acid (ALA) merupakan omega 3 berasaskan tumbuhan. Ia didapati dalam walnut, flaxseed, hemp dan minyak canola
  • Eicosapentaenoic acid (EPA) dan docosanhexaenoic  acid (DHA) dijumpai di dalam ikan berlemak seperti salmon, tuna, trout dan halibut (Fish Oil).
Badan kita tak dapat menghasilkan omega-3 ini sendiri. Sebab itula ia dinamakan sebagai essential fatty acid (EFA). Kita perlu dapatkan omega-3 dari sumber makanan dan didapati sumber dari minyak ikan adalah yang terbaik berbanding sumber tumbuhan (ALA). Ini adalah kerana ALA perlu ditukar (convert)  perlahan-lahan kepada DHA dan EPA di dalam badan sebelum dapat digunakan oleh badan.

Malangnya, diet kita sekarangni adalah tinggi dengan lemak omega-6. Nisbah omega-6 terhadap omega-3 yang optima adalah 4:1. Tetapi diet sekarang nisbahnya adalah 10:1. Omega-6 boleh dijumpai dalam minyak sayuran seperti minyak soya, jagung, safflower dan bunga matahari.

Diet yang tinggi omega-6 boleh menyebabkan rintangan insulin, meningkatkan hormon androgen dan meningkatkan paras kolesterol. Maka adalah penting untuk mengurangkan pengambilan makanan yang tinggi omega-6 dan meningkatkan pengambilan omega-3 untuk mendapatkan kebaikan maksimum omega-3.

Pernah dengarkan GLA dan EPO? Dua-dua ni mempunyai kandungan omega-6. Jadi wanita PCOS perlu elakkan sebarang supplement yang mempunyai GLA dan EPO.

KEBAIKAN OMEGA-3 TERHADAP WANITA PCOS
  • Mengurangkan rintangan insulin
    • Dalam satu kajian, 12 orang wanita dan lelaki yang berlebihan berat badan dan mempunyai rintangan insulin diberikan DHA untuk 12 minggu. 70% daripada peserta menunjukkan pengurangan resistan insulin.
  • Mengurangkan imflamasi
    • Wanita yang mempunyai PCOS mempunyai paras imflamasi (CRP-C reactive protein (Ujian darah))  96% lebih tinggi dari sepatutnya walaupun mereka tidak mempunyai berat badan berlebihan.
    • Wanita PCOS lebih mudah mengalami imflamasi daripada wanita lain. Imflamasi juga berkait rapat dengan insulin. Makanya dengan pengurangan rintangan insulin, imflamasi juga akan turut berkurang.
  • Mengurangkan tekanan darah
  • Mengurangkan paras kolesterol dan triglycerides
    • Ramai wanita PCOS mempunyai paras triglycerides yang tinggi. Triglycerides merupakan lemak dalam darah yang dapat mengenalpasti masalah insulin.
  • Mengurangkan risiko diabetis
    • Omega-3 dapat mengurangkan risiko diabetis dengan cara mengurangkan paras triglycerides. Ia memperbaiki kadar penyimpanan glikogen dan meningkatkan pengeluaran (secretion) insulin dari sel-sel beta di dalam pankreas. Tindakan ini memperbaiki pengawalan glukosa dan insulin.
  • Mengurangkan depresi dan stress
    • Stress yang kronik boleh menyebabkan pengeluaran berlebihan hormon stress (kortisol) yang seterusnya meningkatkan rintangan insulin.
  • Mengurangkan hormon testosteron dan perbaiki kitaran haid
    • Dalam satu kajian, 78 orang wanita PCOS yang mempunyai kitaran haid tidak regular dibahagikan kepada dua kumpulan. Satu kumpulan diberi omega-3 (3000mg/hari) dan lagi satu kumpulan diberi plasebo selama 8 minggu. Keputusan menunjukkan paras testosteron berkurang dengan mendadak dalam kumpulan omega-3. Kitaran haid menjadi regular terhadap 47.2% wanita dalam kumpulan omega-3 berbanding hanya 22.9% wanita dalam kumpulan plasebo.
    • Dalam lagi satu kajian pada 2013,  45 orang wanita PCOS diberi 1500mg omega-3 selama 6 bulan. Selepas 6 bulan, paras LH dan testosteron berkurang dengan mendadak. Dan seterusnya memperbaiki hirsutism, BMI dan rintangan insulin.
Nampakkan, banyak kesan baik omega-3 ni pada pesakit PCOS. Sejak aku amalkan fish oil secara konsisten, Kitaran haid aku menjadi semakin pendek. Dulu, >6 bulan sekali baru haid datang. Paling teruk, 9 bulan tak datang haid. Tapi sejak makan fish oil, haid datang sekurang-kurangnya 2 bulan sekali.

Pastikan bila beli fish oil, ada label menyatakan toksik sudah disingkirkan (i.e: molecular distilled). Sebabnya, ikan mengandungi toksid yang ikan dapat dari pencemaran laut. Jadi perlu disingkirkan toksik tu dulu. Jenama kegemaran aku untuk fish oil adalah jenama Pristin kerana kandungan EPA dan DHAnya tinggi berbanding jenama lain. Aku pernah juga cuba jenama GnC tetapi tak sesuai dengan aku. Setiap kali makan jenama ni mesti pening.

Jika mengalami senggugut, bolehlah ambil minyak ikan yang mengandungi 1080 mg EPA dan 720 mg DHA. Ternyata dapat mengurangkan kesakitan senggugut.

Pastikan juga tidak mengambil lebih daripada 3000mg sehari.

p/s: fish oil juga bagus untuk pesakit endometriosis.

Bersambung...

Rujukan:
Fish oil may be an important addition to your diet.
It contains essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.
EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.
The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 and not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.
Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory. Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
- See more at: http://www.ovarian-cysts-pcos.com/fish-oil.html#sthash.VVtHVQRV.dpuf
Fish oil may be an important addition to your diet.
It contains essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.
EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.
The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 and not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.
Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory. Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
- See more at: http://www.ovarian-cysts-pcos.com/fish-oil.html#sthash.VVtHVQRV.dpuf
Fish oil may be an important addition to your diet.
It contains essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.
EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.
The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 and not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.
Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory. Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
- See more at: http://www.ovarian-cysts-pcos.com/fish-oil.html#sthash.VVtHVQRV.dpu
http://www.pcosnutrition.com/
http://www.ovarian-cysts-pcos.com/
http://www.ncbi.nlm.nih.gov/
http://www.whitelotusclinic.ca/
http://www.bellaonline.com/
http://myemail.constantcontact.com/


Eating the wrong types of dietary fat can make your
PCOS worse. Diets high in omega-6 fats and saturated and trans fats contribute to
insulin resistance and are the main contributors to high triglycerides and cholesterol.
This article tells you what you need to know about getting the right balance of dietary fat
to improve your PCOS and your health. - See more at: http://www.pcosnutrition.com/index.php?pID=41#sthash.pHsHX3Qv.dpuf
There's no question that women with PCOS suffer from more mood problems such as depression and anxiety than those without the syndrome. For some women, mood issues can be a result of dealing with all the problems PCOS brings: dramatic body image issues, fluctuations in blood sugar, loss of control over weight, difficulty managing the syndrome, infertility, and lack of support. Mood problems can also be brought on by hormone imbalances. There is some good news for the millions of women who struggle with mood problems: omega-3 fatty acids, particularly the kind that come from fish, may help manage mood.

About Fish Oil

The two main types of fish oils are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of us need these omega-3 fats from our diets as our bodies can't make them. That's why they are referred as essential fatty acids. Fish oil is preferred to plant-based omega-3's (flaxseed, canola oil) because our bodies use them best. Women with PCOS benefit from fish oil as it has been found to be effective at improving ovulation, triglycerides, insulin resistance and inflammation. Click here to read more about fish oil's important role in PCOS.
- See more at: http://www.pcosnutrition.com/links/blogs/fish-oil-improves-mood.html#sthash.zLeTAWWE.dpuf
There's no question that women with PCOS suffer from more mood problems such as depression and anxiety than those without the syndrome. For some women, mood issues can be a result of dealing with all the problems PCOS brings: dramatic body image issues, fluctuations in blood sugar, loss of control over weight, difficulty managing the syndrome, infertility, and lack of support. Mood problems can also be brought on by hormone imbalances. There is some good news for the millions of women who struggle with mood problems: omega-3 fatty acids, particularly the kind that come from fish, may help manage mood.

About Fish Oil

The two main types of fish oils are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of us need these omega-3 fats from our diets as our bodies can't make them. That's why they are referred as essential fatty acids. Fish oil is preferred to plant-based omega-3's (flaxseed, canola oil) because our bodies use them best. Women with PCOS benefit from fish oil as it has been found to be effective at improving ovulation, triglycerides, insulin resistance and inflammation. Click here to read more about fish oil's important role in PCOS.
- See more at: http://www.pcosnutrition.com/links/blogs/fish-oil-improves-mood.html#sthash.zLeTAWWE.dpuf
There's no question that women with PCOS suffer from more mood problems such as depression and anxiety than those without the syndrome. For some women, mood issues can be a result of dealing with all the problems PCOS brings: dramatic body image issues, fluctuations in blood sugar, loss of control over weight, difficulty managing the syndrome, infertility, and lack of support. Mood problems can also be brought on by hormone imbalances. There is some good news for the millions of women who struggle with mood problems: omega-3 fatty acids, particularly the kind that come from fish, may help manage mood.

About Fish Oil

The two main types of fish oils are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of us need these omega-3 fats from our diets as our bodies can't make them. That's why they are referred as essential fatty acids. Fish oil is preferred to plant-based omega-3's (flaxseed, canola oil) because our bodies use them best. Women with PCOS benefit from fish oil as it has been found to be effective at improving ovulation, triglycerides, insulin resistance and inflammation. Click here to read more about fish oil's important role in PCOS.
- See more at: http://www.pcosnutrition.com/links/blogs/fish-oil-improves-mood.html#sthash.zLeTAWWE.dpuf

4 ulasan:

  1. EPO dan GLA? Alamak!!
    Yani dulu pernah makan EPO beberapa bulan lepas tu abis stok x restok balik. GLA so far tak pernah consume...tak sangka plak EPO tak elok untuk pesakit pcos mcm yani....

    BalasPadam
    Balasan
    1. Samalah Yani. Dulu saya makan GLA konon nak bagi period regular. Sekali hamek kau, 9 bulan lebih tak period.

      Padam
  2. Tq dear for this info. Baru stat fish oil today. Hope boleh betulkn cycle period

    BalasPadam
    Balasan
    1. sama-sama..
      insyaALLAH makesure konsisten makan selama 3 bulan.

      Padam

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