Essential Fatty Acids: Their Role in Female Function

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Essential Fatty Acids: Their Role in Female Function JoAnn Guest May 02,

2003 18:01 PDT

Essential Fatty Acids: Their Role in Female Function JoAnn Guest

Apr 30, 2002 09:56 PDT

 

Essential Fatty Acids

 

March 06, 2002

 

 

 

The media and advertising hype surrounding today's popular low-

fat, no-fat, and even " bad " -fat diets is inescapable.

Women are prime targets for the " fat-phobic "

or " fat-friendly " teachings (or ravings)

of modern nutrition " experts. "

 

In addition, many cleverly written labels fool

consumers into thinking that foods

such as no-fat pretzels and cookies are

healthful. In the past, physicians saw

patients who were suffering the consequences

of a high-fat diet; now, they are seeing the

effects of low-fat and bad-fat diets. To achieve

optimal health, both physicians and patients need to learn a new

nutritional term: " good " fat.

 

High-quality fats and oils are necessary for maintaining good

health and preventing certain chronic diseases. The body needs a

specific ratio of saturated to monounsaturated and polyunsaturated

fats. Some polyunsaturated fats--specifically, the " essential fatty

acids " (EFAs), or good fats-are as vital to physical function as are

vitamins and minerals.

 

http://www.udoerasmus.com

 

Approximately 80% of US adults follow a diet

that is deficient in EFAs. Processed " convenience "

foods, which make up a large part of the US diet,

are deliberately stripped of many EFAs to preserve shelf

life.

 

At the same time, people consume large quantities of foods

heavy in saturated fats (eg, french fries, potato chips, crackers,

baked goods, ice cream).

 

This problem is compounded by a high intake

of meat and shellfish containing " arachidonic " fatty acids, which can be

harmful in excess. Thus, fats consumed in the typical US diet are

dramatically out of balance with the body's true needs.

 

EFAS AND PHYSIOLOGY

 

Because of their contribution to *prostaglandin* formation, " EFAs "

play many important roles in human physiology. They help to maintain

cell membrane function; regulate pain, inflammation, and swelling;

dilate and constrict blood vessels; mediate immune response; prevent

blood clots; and regulate smooth-muscle responses, blood pressure

(BP), nerve transmission, and cholesterol levels.

 

EFA deficiency can lead to or aggravate various health problems

in women and men, including rheumatoid arthritis, diabetic

neuropathy, cardiovascular disease (CVD), mood instability, mental

disorders, and skin conditions such as eczema.

 

In women, it can also cause or exacerbate premenstrual syndrome (PMS),

dysmenorrhea, abnormal menstrual bleeding, osteoporosis, breast disease,

and menopausal symptoms.

 

By contrast, an adequate amount of EFAs in the

diet can reduce the risk for CVD, the leading cause of death in

postmenopausal women in the United States. For gravidas, sufficient

EFA intake can help to maintain a healthy pregnancy and to promote

normal fetal development.

 

The body cannot manufacture EFAs;

 

these fatty acids must be obtained from the diet or through

supplementation. The most important EFAs are linoleic acid (LA)

and alpha-linolenic acid (ALA).

LA belongs to the omega-6 family of fatty acids, whereas ALA belongs to

the omega-3 family.

 

Both omega-6 and omega-3 fatty acids are

necessary for maintaining good health.

 

Under ideal conditions, the body uses LA to produce gamma-

linolenic acid (GLA) and ALA to produce eicosapentaenoic acid (EPA).

 

GLA and EPA are then used to manufacture *prostaglandins*.

Specifically, GLA is used to produce prostaglandin E^sub 1^ (PGE^sub

1^) and EPA, prostaglandin E^sub 3^ (PGE^sub 3^).

 

As mentioned above, prostaglandins influence the function of virtually

every system in

the body, regulating inflammation, pain, BP, fluid balance, blood

clotting, and hormone production and function. To maintain a proper

ratio of antispasmodic and anti-inflammatory prostaglandins (PGE^sub

1^ and PGE^sub 3^) to prospasmodic and proinflammatory prostaglandins

(PGE^sub 2^), the body must have an adequate and constant supply of

each fatty acid, particularly GLA, ALA, and EPA.

 

WOMEN'S HEALTH ISSUES Premenstrual Syndrome

 

Although the role of serotonin in the pathophysiology of PMS has

been established, this syndrome has also been linked to excessive and

*unbalanced* prostaglandin production.

 

Specifically, women with PMS may have a deficiency of PGE^sub 1^ in the

central nervous system (CNS)1 and in cells such as breast tissue.

 

Supplemental EFAs may help to increase PGE^sub 1^ production. The most

popular and scientifically

documented method of increasing PGE^sub 1^ production is through GLA

supplementation, which has been shown to improve PMS symptoms such as

headaches, depression, irritability, and bloating.2-4 GLA also

relieves premenstrual breast pain and tenderness.

 

Although evening primrose oil, borage oil, and black currant oil

contain high

quantities of GLA, only evening primrose oil has been studied for

this purpose at 3000 and 4000 mg per day.

 

Dysmenorrhea

 

Foods that are high in " arachidonic " acid (eg, meat, shellfish)

may contribute to dysmenorrhea.

 

The body uses this acid to produce potentially *harmful* PGE^sub 2^,

which causes muscle and uterine

contractions.

 

Optimal medicinal foods and oil supplements for

relieving menstrual cramps are those that increase the antispasmodics

PGE^sub 1^ and PGE ^sub 3^.

 

Oily fish (eg, salmon, tuna, halibut,

sardines, mackerel, herring) contain EPA, which helps to relax

muscles by stimulating production of these prostaglandins.

 

A study conducted on adolescents with dysmenorrhea showed that up to

73% rated the fish oil supplement " moderately effective " in relieving

menstrual cramps.

 

http://www.spectrumnaturals.com/fatsandoils.html

 

Seeds, nuts, and oils that contain ALA may also be helpful. The

body converts the ALA to EPA, which is then used to produce muscle-

relaxing prostaglandins. Supplementation with udo's oil is another way

to promote synthesis of

antispasmodic prostaglandins and reduce uterine contractions.

This has been borne out in clinical experience.

 

Abnormal Menstrual Bleeding

 

Flaxseeds contain phytoestrogens, particularly lignans. Flaxseed

lignans can promote regular ovulation and help to lengthen the

menstrual cycle by 1 to 3 days.6 Promoting regular ovulation improves

fertility and normalizes progesterone levels, resulting in a more

regular bleeding pattern.

Lignans may also reduce the risk for breast cancer, osteoporosis, and

heart disease and they have favorable effects on selected menopause

symptoms.

 

Osteoporosis

 

Research suggests that increased use of EFAs may help to

optimize calcium metabolism and preserve bone health, thereby

preventing osteoporosis.

 

EFAs have been shown to increase calcium *absorption* from the

intestines (in part by enhancing vitamin D

effects), reduce urinary " calcium excretion " , increase calcium

deposition in bone, and improve bone strength.

 

Adults with osteoporosis who receive fish oil experience an increase in

calcium levels and a reduction in urinary calcium clearance.

GLA in particular has been shown to reduce calcium excretion, inhibit

bone resorption, and increase calcium content in bone.

 

Animal studies have shown that supplementation with large amounts of

evening primrose oil (rich in GLA) and fish oil (rich in EPA and

docosahexaenoic acid [DHA]) are more effective in inhibiting bone

loss than are sunflower oil (rich in LA) and flaxseed oil (rich in ALA).

 

Breast Disease

 

According to studies, taking 3000-4000 mg per day of evening

primrose oil has been found effective in relieving the discomfort of

benign breast disease.

 

Women with breast pain have unusually low

concentrations of GLA and its metabolites.

GLA metabolite levels

increase and saturated fat levels decrease in the breast when

patients receive evening primrose oil supplements.

 

Borage oil, which contains more than twice as much GLA as does evening

primrose oil,

should also be considered for use in cyclic breast pain; however,

without studies, it must be extrapolated that borage oil be used at

1500-2000 mg per day.

 

Physicians and patients may be concerned about the possibility

of an association between flaxseed oil use and breast cancer. In

several studies, high levels of dietary ALA have been correlated with

an increased risk for breast cancer. However, another study

revealed a protective effect of ALA.

 

Until more research findings are available, it may be advisable for

women with breast cancer to

forgo consumption of large amounts of flaxseed oil, or to use

flaxseed oil only in conjunction with fish oil, evening primrose oil, or

borage oil.

 

In contrast, flaxseeds, with their high lignan and fiber content and

their weak ability to block estrogen's effect on the breast, may be a

valuable addition to the diet in preventing

breast cancer.

 

Fish oils also play a role in reducing breast cancer risk. The

protective effect of omega-3 fatty acids was first observed in

Greenland Eskimo women, who seem to have a strikingly low rate of

breast cancer.

 

These women follow a diet that may be the highest

in the world in omega-3 fatty acids. The best diet may be one that

balances ALA and GLA with EPA and DHA.

 

Use of extra-virgin olive oil, which contains 76% oleic acid, may also

reduce breast cancer risk. One study demonstrated that increased olive

oil

consumption was associated with a 25% lower risk of breast cancer in

Greek women.

Oleic acid is also found in evening primrose oil (7%), borage oil

(15%-20%), black currant oil (10%).

 

 

 

Menopause

 

Many women consume evening primrose oil or other GLA-containing

oils to decrease menopause symptoms.

One study showed that GLA in evening primrose oil reduced the maximum

number of nighttime flushing episodes associated with menopause.

Many other herbal supplements are available to relieve menopause

symptoms; these may be used in conjunction with EFAs for greater

benefit.

 

 

Cardiovascular Disease

 

CVD prevention and treatment are major health concerns for US

women. Diets that are high in *cholesterol* and saturated fats

contribute to an *imbalance* of saturated and unsaturated fatty

acids,(n-6s and n-3s)

promoting premature coronary heart disease.

 

Fish oils containing the omega-3 fatty acids EPA and DHA are associated

with many

cardioprotective effects, and have been found to lower CVD risk.

 

Fish oils prevent blood clots, inhibit inflammation in vessel walls,

promote vasodilation, and support a regular heart rhythm. They may

also lower BP and triglyceride (TG) levels.

 

Increasing omega-3 fatty acid intake may reduce the risk for

atherosclerosis and blood clot

formation, as well as lower BP. Many studies have shown that omega-3s

can also lower cholesterol and TG.

 

Fish oil intake also appears to protect against stroke in women.

Researchers for the Nurses' Health Study followed 79,839 women aged

34 to 59 for 14 years.

 

Free of documented CVD, cancer, diabetes, and hypercholesterolemia at

baseline, these women completed a food

questionnaire that included fish consumption.

 

Compared with women who ate cold-water fish less than once per month,

women who ate fish 1 to 3 times per month, 2 to 4 times per week, or 5

or more times per week all had a lower risk of stroke (the lattermost

regimen led to the greatest risk reduction).

 

Risk for thrombotic infarction (heart attack) was also

significantly lower among women who ate cold-water fish 2 or more times

per week. No association between fish or omega-3 fatty acid intake and

risk of hemorrhagic stroke was noted.

 

GLA has been shown to reduce CVD risk factors (it lowers BP and

retards development of diet-induced atherosclerosis).

 

Borage oil has been shown to augment control of vascular resistance,

which can favorably alter BP.

 

One study showed that black currant oil, also

rich in GLA, significantly lowered diastolic BP in patients with

borderline hypertension.

 

Flaxseed and flax oil are also implemented in the prevention and

treatment of CVD. Although the best evidence shows flax modestly

improves lipid profile, it also has antiarrythmic, antiplatelet,

antioxidant, and hypoglycemic potential.

 

The majority of the evidence from 9 clinical trials suggests

that flaxseeds or flaxseed powder can modestly reduce total

cholesterol and LDL-C by 5% to 15%.

Flaxseed oil given in large

doses (60 mL) can modestly reduce total TG.

 

CONCLUSION

 

Physicians must educate their female patients about the

fundamental role of EFAs in menstrual, breast, reproductive, and bone

health.

 

Good food sources of EFAs include high-quality cold-pressed oils such as

Extra-virgin olive oil, pumpkin seed oils, and organic whole grains, and

cold-water fish such as low-sodium tuna, alaskan salmon, halibut,

sardines in water, mackerel, and herring.

 

EFAs are an important adjunct to a whole-foods diet, and can be

particularly beneficial in women who are at higher risk for breast

cancer and CVD.

 

Optimal supplements include flaxseed oil (containing 50%-60% ALA),

borage oil (20%-24% GLA), evening primrose oil (8%-10% GLA), black

currant oil (15%-17% GLA), and fish oils (rich in EPA and DHA).

 

Borage oil is nature's richest source of

GLA, containing twice as much as evening primrose oil.

 

Many reputable manufacturers offer " multi-EFA " combinations that

include a blend of borage, fish, and flaxseed oils for convenient daily

supplementation.

 

http://www.udoerasmus.com

 

 

Good nutrition encompasses the intake of " good " fats. Most women

can benefit not only from reducing *saturated* fats in their diet but

also from increasing the intake of " good " fats with daily EFA

supplements.

 

 

 

 

JoAnn Guest

mrsjo-

Friends-

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