The beneficial properties of Omega-3 in fish oil from depression and neuroses, as well as their effect on mood

Scientists are constantly looking for effective ways to combat severe depressive states.

High life rates, emotional and mental stress, unfavorable social, economic and environmental living conditions, the flow of negative information, &8212; all this provokes serious nervous diseases, including depression, neuroses and asthenic conditions, which are extremely difficult to get rid of even with the use of medications.

And until such radical treatment was required, the load on the brain can be significantly reduced by feeding this organ with substances useful for it, including Omega-3 fatty acids, which are found in excess in fatty marine fish and pharmacy fish oil.

Research confirms that omega-3 fatty acids can indeed help in the fight against depressive disorders, however, further research is needed to understand the mechanism of their effect on the brain.

Recall that earlier we considered 10 best products to improve mood .

Review of the impact on mental health

The main components of fish oil, positively influencing mood and mental state, &8212; these are unsaturated Omega-3 fatty acids. They are found primarily in marine fish, in vegetable oils &8212; not in all.

It is almost impossible to replace them with Omega-6 fatty acids from vegetable oils: that is why they are called essential.

The mechanism of their action is quite complex, but Omega-3 affects mood and nervous system first of all. Is this really the case?

Clinical studies have confirmed what is fish oil:

1. Reduces aggression and irritability;
2. Prevents stress hormones from forming in excess and provoking neurosis, asthenia, panic attacks and other neurotic conditions;
3. Increases the content of serotonin &8212; the hormone of happiness.

Russian and Norwegian scientists, in particular from the University of Bergen and Hockland Hospital in Norway, note that patients who regularly took fish oil for two weeks, such symptoms have disappeared incipient and even chronic depression, like:

1. Depressed mental state and feeling of frustration, including seasonal;
2. Decrease in social activity and development of chronic fatigue syndrome;
3. Mood swings, anxiety and anxiety;
4. Sleep disorders: drowsiness and insomnia;
5. Hormonal disorders that occur, for example, in women, in violation of the cycle;
6. Other manifestations of depression, resulting in an exacerbation of other neurotic disorders.

In their publications, medical scientists note that after the course of treatment, in a group of patients aged 40-75, these signs were observed 30% less often than before treatment.

Other beneficial properties for the brain, memory and attention

Fish oil is not accidentally considered an antidepressant. The effect of omega-3 on the brain , which all mental processes are associated with, is very serious and covers many aspects.

Fats are the main nutrition of the brain. The brain cannot exist without fats. Its cells are made up of about 60% fat. Therefore, when there is a shortage of easily digestible Omega-3 fatty acids, it is simply susceptible to destruction.

Omega-3 is also necessary for the formation of prostaglandins. These are substances that:

1. Fight all anti-inflammatory phenomena, including in the brain;
2. Helps the absorption of fats, without which the brain does not exist;
3. Contribute dilation of coronary blood vessels ;
4. Reduce the likelihood of blood clots.

All these properties of fish oil ensure the normal functioning of the thinking organ. First of all, they establish its smooth functioning and ensure health. Fish oil is vital for those who have suffered from brain diseases, such as vascular stroke. Doctors also advise taking fish oil as a preventive measure for heart attacks and cancer.

Who can fish oil help? This valuable product is necessary not only for the elderly or sick people: at the current pace of life, with the flow of information that a person is forced to assimilate now, fish oil is needed by everyone who is engaged in intellectual work . It is especially important in the children's diet, since:

1. Helps to assimilate new information easier and better;
2. Improves memory , both working and long-term;
3. Increases the reaction rate;
4. Sharpens attention ;
5. Stabilizes the emotional state, relieves the symptoms of neurosis;
6. Reduces the manifestation of attention deficit hyperactivity disorder in children;
7. Helps to restore brain function faster during sleep, etc.

Daily allowance and methods of use

Fish oil is made from the liver or muscle tissue of marine cod fish. The second type is more expensive because much more resources are used to produce it. Sometimes it is also additionally enriched with vitamin complexes, which increases its value as an important therapeutic and preventive supplement.

Infants who are on artificial feeding are prescribed fish oil without fail in order to prevent pathologies of the development of intelligence. In this case, and in general for use by children of any age, the product is chosen, the raw material for which is muscle tissue, and not the liver of fish.

As a pharmaceutical preparation, it is sold in liquid form or capsules. The second form is preferable. But the point is not that the capsule protects against the specific taste and smell of the product: being sealed in edible capsules, fish oil is protected from oxidative processes.

Fish oil may cause individual intolerance . If an allergic reaction is excluded, doctors recommend taking 5-10 g of the product for children under 12 years old, and up to 15 g for adults. The dosage depends on the individual needs, lifestyle, intellectual and physical activity of the person.

Content in food

You can find products rich in Omega-3 polyunsaturated fatty acids (PUFA) on the infographic

You can also enrich your Omega-3 diet by simply eating fatty marine fish 2-3 times a week, 200-300 g per serving. But it can be very uneconomical for an entire family. Therefore, the use of a pharmaceutical preparation becomes more preferable.

4 more important recommendations

The connection between a normal mental state and brain-healthy nutrition is obvious. Fish oil in the diet is a very convenient and useful product. But, besides it and in addition to nutrition in general, there are quite a large number of ways to prevent depressive states.

1. Inclusion in the diet Brain-healthy foods . In addition to fish oil, the prevention of depression is facilitated by the high content of any vegetables, fruits, unpeeled cereals, white meat, low-fat dairy products, eggs, seeds, nuts and greens and leafy vegetables in the diet. They are also useful for the normal state of nerves and psyche bitter chocolate , natural honey , green and herbal teas, moderately strong black tea and coffee , spicy spices, harmful red and fatty meat, alcohol, trans fats, synthetic flavorings and preservatives, sweet soda, confectionery with refined sugar, excess salt, fast food and semi-finished products and snacks that contain a lot of harmful substances and practically have nothing useful in their composition.
2. Full sleep. Without a normal, 7-8-hour continuous sleep, the brain cannot restore its resources. Chronic lack of sleep, moreover, leads to chronic fatigue , in which normal mental activity is impossible. The hormone of joy serotonin is also formed only if a sufficient amount of the sleep hormone melatonin has been synthesized at night.
3. Physical activity. Well prevents and even treats depressive states of physical education and sports. But any work that requires physical action is also useful: it not only distracts from sad thoughts, but also helps with proper hormonal metabolism. Therefore, any movement, movement, work, or even a game where at least fingers are involved will be for the benefit of a depressed person.
4. Communication. In the treatment of severe mental conditions, moderation and caution should be exercised in everything, including in the patient's communication with the outside world. Depending on individual cases, communication with healthy people, caring for the weaker ones can help, even ordinary conversations on the phone can have a therapeutic effect. Communication with nature, starting with pets and ending with staying in nature, is most often beneficial for depression and any nervous disorders.

Interesting video

We suggest viewing these videos for a better understanding of the topic:

There are a lot of ways to treat nervous ailments. But we must not forget that mood is primarily a consequence of chemical processes occurring in the brain. Proper nutrition and blood supply of substances useful for brain cells is the necessary and surest way to combat depression.

Fish oil is one of the most harmless and at the same time effective products that improve the activity of those areas of the brain that are responsible for mood and emotions. Therefore, special attention is paid to it in the fight against depression.