Eat fatty fish and high-omega-3 foods reduce stress and lose body fat. The benefits of a balanced omega-3 to omega-6 fat intake are not a new topic and two recent studies provide more reasons for reducing the vegetable fat (it’s high in omega-6 fats) and balancing that with fish and pasture-raised meats.
A recent study of healthy adults showed that taking fish oil for six weeks significantly increased lean mass and reduced body fat, and these subjects weren’t even exercising. Imagine the benefits if you are following a resistance training programming!
Interestingly, subjects had a decrease in cortisol levels after taking fish oil. Researchers suggested that because cortisol has a protein-degrading effect and is thought to result in increases in fat mass, the lower cortisol levels were responsible for the participants’ fat loss and lean tissue development.
Higher cortisol levels are associated with high mortality rates, suggesting that getting adequate omega-3 fats in your diet has significant implications for both body composition and overall health and well being.
Another study of people over age 65 found similar lean muscle benefits from omega-3 fatty acid supplementation. Researchers didn’t test cortisol response to taking fish oil but did find that it increases muscle anabolic signaling activity, for increased protein synthesis, ultimately having a positive effect on lean body mass.
References:
Noreen, E., Sass, M., Crowe, M., Pabon, V., Branauer, J., Averill, L. Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults. 2010. Journal of the International Society of Sports Nutrition. 7(31).
Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., Mittendorfer, B. Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial. 2010. American Journal of Clinical Nutrition. 93(2), 402-412.
Eat fatty fish and high-omega-3 foods reduce stress and lose body fat. The benefits of a balanced omega-3 to omega-6 fat intake are not a new topic and two recent studies provide more reasons for reducing the vegetable fat (it’s high in omega-6 fats) and balancing that with fish and pasture-ra...