As the year draws to a close, I find that it is a time of reflection. Do you take the time to look back over the year to see what you have accomplished, what hurdles you may have overcome, what losses may have happened or what gains you might have made? As I type this, I am reflecting on two people who have recently passed away. One of whom I have written about before – my friend Jessica – and this December marks the1 year anniversary of her passing. The other is my patient’s husband, who passed away last week from the same type of cancer that Jessica had – colon cancer. Both individuals were too young. Both left behind 2 two young children. Both wanted to live. Both didn’t get that chance. My heart breaks for these families and the many other families that are also going through something similar. It would be nice if life wasn’t so messy. If it came wrapped up in a perfect package with a pretty bow. But, that isn’t reality. Life is messy. Hardships happen to good people. Not everything that happens makes sense. Yet, Christmas is a time to focus on the bows and presents and to cast our worries aside if only for a few hours or days. My hope is that you don’t cast the net to far from remembering what truly matters – giving and receiving love and your health. I am reminded of a quote by the Dalai Lama when he was asked what surprised him the most about humanity:

“Man.
Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”

Remember that the small things matter and can make a big difference in your health. Like, choosing water instead of that 2^nd cup of coffee in the morning or 2^nd glass of wine at night. Or choosing to let go of a grudge that you’ve been hanging on to for too long. Or eating some humble pie and saying sorry to someone you may have hurt.Or holding off on that 2^nd white bun at dinner or better yet, not having any white bread or white flour in your diet over the holidays. If you take that challenge just think of all the cookies you won’t eat. Believe me, your hips will love you on January 1^st. If you find that you are in need of further support in your health – whether it is losing that extra 5, 15 or 20 pounds, a skin condition that won’t go away, chronic back pain or you are plagued by fatigue – we have four NDs ready and willing to help you. This holiday season, give yourself the gift of health by scheduling an appointment with one of us (587-521-3595). We look forward to making 2016 your healthiest year yet!

Happy holidays!

When your mental health is in check it means that you have a sense of wellbeing, are able to function in your daily life and feel confident in your abilities. As with your physical health, there are steps you can take to increase your mental health and boost your wellbeing by following these suggestions.

1. Connect with others. Develop and maintain strong relationships with people who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
2. Take time to enjoy. Set aside time for activities, hobbies, and projects you enjoy. Let yourself be spontaneous and creative if the urge strikes you. Do a crossword, take a walk in the park, read a book, go to the library, start an art project, draw pictures with your kids, play with your pets – whatever takes your fancy.
3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club, a band; an evening walk group, a dance class, a theatre or choir group, a book or car club.
4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and hiking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work, commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals, builds skills and confidence and gives you a sense of progress and achievement.
7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocused time each day to refresh; for example, let our mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do-list!
9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your Naturopathic doctor or Medical doctor. You may need additional counseling support. Instead of worrying, affirm the outcome you want to have happen and focus your attention on that. There are bumps along the road of life for everyone and there are people who can help you. If you don’t get the help you need first off, keep asking until you do.

Step 1 – Food to support your Mood. What we eat affects how we feel. Eating healthy makes us feel healthy. A key nutrient is tryptophan – which is an essential amino acid that goes on to make serotonin. Since our bodies can’t make tryptophan, we need to get it from our diet. Include these foods to ensure you are supplying your body with this important nutrient: cottage cheese, turkey, tuna, salmon (wild), cashews, halibut, shrimp, oatmeal flakes, avocado, wheat germ, eggs, collards, spinach, raisins, yogurt, chicken, sweet potato.

Step 2 – Get moving. It has been said that the “most overutilized prescription for depression and anxiety is pharmaceuticals and the most underutilized is exercise”. Exercise releases chemicals in your brain that help improve your mood. A key to exercise is to make it fun. Here is a list of ideas: walking, tennis, squash, swimming, skiing, snowshoeing, biking, hiking, dancing, yoga, basketball, volleyball, skating. Try something!!

Step 3 – Be yourself. How you feel about yourself can play a big part in your mental well-being. You are unique. Write out three things you like about yourself and remind yourself every hour of your positive qualities.

Step 4 – Laughter. This may sound simple, but laughter is a great way to combat stress. Do something silly. Watch a sitcom or funny movie like “Something about Mary”.

Step 5 – Give gratitude. Giving thanks builds stronger relationships and helps make you feel more positive. Everyday, write down three things you are grateful for. I will help you get started: a roof over your head, food on your table, clothes on your back.

Step 6 – Get your groove on. Music has the ability to change our moods and can help pick us up when we’re feeling down. Tune in daily to a song that puts a skip in your step. Dance along. This 3-min break is a great pick me up.

Step 7 – Do something good. Giving is receiving. Showing kindness improves your mood and connects you to others. Is there a random act of kindness that you can do for someone else? Here are a few suggestions: shovel your neighbors front walk, hold the door for the person behind you, call a friend you haven’t spoken to for awhile.

To guide you on the road to mental wellness call 587-521-3595 to schedule an appointment with Dr. Christina Bjorndal or Dr. Candace Haarsma.

1. Practice “thought stopping”. Use your ability to “choose” your thoughts and your feelings will follow. Create a resource of positive affirmations like “I am strong and capable” and positive images that make you smile, for example, I have a picture of my son always in view. When you become aware of an uncomfortable feeling or thought intercept it with the affirmation or image.
2. Eliminate “I can’t” thinking. Henry Ford once said, “Whether you think you can or whether you think you can’t, you’re right”. Replace the word “can’t” with “will” or “won’t” as these words are more empowering. See yourself doing what you choose to do.
3. Focus on being happy rather than your justification to be angry or sad. Holding on to anger or sadness only weakens you. It’s your choice.
4. Think about everything in terms of what you want in your life rather than what you don’t want. For example, thoughts of affluence become “I want to be well-off” as opposed to “I don’t want to be poor”.
5. Stop worrying. Examine the situation objectively. Determine what you will do to influence a positive outcome in the situation and act on it. Affirm a positive outcome for anything you are worrying about and continually refocus your thoughts on the positive solution. Recognize what is out of your control or what you aren’t able to influence and realize that worrying won’t change that.
6. Practice good mental hygiene daily. Take a couple of moments a few times a day to repeat an empowering affirmation or review a loving image. This is a boost to your immune system, a mood lifter and a spiritual reconnection. An affirmation I repeated for years after reading “Living in the light” by Shakti Gawain was “The light within me is creating miracles in my life, here and now”. Feel free to use this one or find an affirmation that resonates with you.
7. Use your spiritual or religious beliefs to your advantage. Within these frameworks exist beliefs or practices to provide strength and encouragement. For example, “what you focus on expands,” or “the Lord helps those who help themselves”. Belief is a very powerful motivator that will help to shape your thoughts. Therefore, foster positive and empowering beliefs.
8. Take responsibility for your reactions to events and stop blaming others or situations. You may not have directly been responsible for an event but you can choose how to react to it. This approach will awaken you to your ability to alter the effects of the situation rather than feeling helpless and victimized.
9. Think health-promoting thoughts. Your body lives everything you think. Whether you are experiencing a temporary or long-term illness, focus on all of the healthy, supporting systems of your body. If you are well then express gratitude to your body.
10. Take time to de-stress daily. Even a couple of ten-minute breaks in the course of the day can have enormous benefits to your mind and body. Deep breathing, short meditations or regular stretching will relax the nervous system, slow down responses, calm the mind and put you back in touch with your body.

For further help with managing your emotions, please call 587-521-3595 to schedule an appointment with Dr. Christina Bjorndal

As Naturopathic Doctors, an area that we excel in is balancing our patients hormones (male or female). A common misconception that women have about their menstrual cycle is that the birth control pill (BCP) is prescribed to regulate their cycle. This couldn’t be further from the truth. It is important that medical professionals start referring to the birth control pill for what it is: a suppressive hormonal therapy that overrides the natural production of hormones. Also, women need to be aware that there are side effects to taking the BCP that can be life-threatening. These side effects include blood clots (which can lead to death¹), breast cancer risk and depression. Less serious side effects include: headaches, dizziness, nausea, breast tenderness, break through bleeding and decreased libido. Also, the pill can deplete your nutritional status which ultimately exacerbates these side effects. The table² below shows what nutrients are depleted by the BCP, the symptoms that occur due to nutrient deficiencies and food sources of the nutrient. With some nutrients, such as the B vitamins, Magnesium and vitamin C, supplementation will be necessary to get the number of milligrams required to restore function while you are taking the BCP. If you are using a copper IUD, it is especially important to supplement with zinc in order to offset the copper being absorbed. It is best to see an ND who can help you determine the appropriate doses for your individual needs.

As you can see, there are many nutrients that become imbalanced when taking the BCP. What amazes me about this medication is that women often take it for several years, even decades, without questioning the long term effects it could be having on their health. A case in point is that I had a patient who was 49 years old, and had been taking the BCP for 20 years. She was experiencing hair loss and I suggested going off the pill. The interesting thing is after stopping the medication she never got another period! And now, 6 years later, she remains in menopause with no negative symptoms and her hair loss has stopped. I wonder how many years she took the medication unnecessarily and if she had stopped it sooner what might have happened.

I know that the BCP can and does work for many women, however, if you are using it to put a band-aid over annoying menstrual symptoms, to clear up acne, to address a heavy menstrual flow or because you don’t know what else to do, you should know that there is another more effective option to balancing your hormones. Our approach gets to the underlying causes of all of those symptoms, balancing your hormones and avoiding the dangerous side effects of medication. If you are on the birth control pill, but you aren’t sexually active, maybe now is a perfect time to take a break from unnecessary medications and allow the natural rhythm of your body to be restored.

Always remember, that once you are armed with the right information about how your body works, you can make healthy choices that work for you!  I know you can do this – the science of your hormones is on your side! If you are ready to support your hormonal health, please call 587-521-3595 to schedule an appointment.

1. http://www.cbc.ca/news/canada/british-columbia/yaz-yasmin-birth-control-pills-suspected-in-23-deaths-1.1302473
2. SpectraCell Laboratories, Inc. DOC 303 & 306. 2013 – Do the Prescriptions you take deplete your nutritional status

It was reported recently in People Magazine that Lena Durham was hospitalized due to a ruptured ovarian cyst.¹Unfortunately, her story is all too common. I often say to patients that most health concerns relating to our menstrual cycle – which can range from ovarian cysts, to heavy, difficult or painful periods, to no periods, to fibroids, to fertility issues and all the way to menopause – are not exactly medical conditions that need to be treated with a suppressive therapy such as the birth control pill. Instead, they are signs from your body that your hormones are out of balance. The work that needs to be done is in balancing the hormonal system to alleviate these messages typically referred to as symptoms.

Types of ovarian cysts

Ovarian cysts are fluid filled sacs that develop on the ovaries. In Lena Durham’s case, she developed a type of ovarian cyst called an endometrioma which is secondary to endometriosis.³ In endometriosis, endometrial tissue migrates outside the uterine cavity and attaches to other organs, such as the ovaries. A growth forms which becomes an endometrioma cyst. There are two other common types of ovarian cysts (follicle and corpus luteum cysts) that can form during a normal menstrual cycle and tend to go away on their own.

Follicle cysts. In a normal menstrual cycle, the ovaries release an egg each month. The egg grows inside a tiny sac called a follicle. When the egg matures, the follicle breaks open to release the egg. Follicle cysts form when the follicle doesn’t break open to release the egg. This causes the follicle to continue growing into a cyst. Follicle cysts often have no symptoms and go away in one to three months.²

• Corpus luteum cysts. Once the follicle breaks open and releases the egg, the empty follicle sac shrinks into a mass of cells called the corpus luteum which makes hormones to prepare for the next egg in the menstrual cycle. Corpus luteum cysts form if the sac doesn’t shrink. Instead, the sac reseals itself after the egg is released, and then fluid builds up inside. Most corpus luteum cysts go away after a few weeks^.2

Follicle and corpus luteum cysts are referred to as physiological or functional in nature because they form a function in the body.⁴ In addition to endometriomas, there are three other types of ovarian cysts (dermoid, cystadenoma and polycystic ovarian syndrome) which are considered pathological in nature because they don’t serve a function in the body:

• Dermoids come from cells present from birth and do not usually cause symptoms.
• Cystadenomas are filled with watery fluid and can sometimes grow large.
• Polycystic ovaries. These cysts are caused when eggs mature within the “little balloons” but are not released. The cycle then repeats. The sacs continue to grow and many cysts form. This can result In irregular periods and difficulty getting pregnant if not treated.⁴

It is important to note that most ovarian cysts are often not malignant and they are a result of menstruation. If you are postmenopausal and experience the symptoms listed below it is important to visit your doctor as postmenopausal women with ovarian cysts are at higher risk for ovarian cancer.²

What you might experience

With ovarian cysts, you do not always experience symptoms because many cysts are small. If the cysts grow to a larger size, you may experience intermittent pain that is sharp or dull in nature in the lower abdomen on the side of the cyst, as well as pressure and bloating.² Less common symptoms include²:

• Pelvic pain
• Dull ache in the lower back and thighs
• Problems emptying the bladder or bowel completely
• Pain during sex
• Unexplained weight gain
• Pain during your period
• Unusual (not normal) vaginal bleeding
• Breast tenderness
• Needing to urinate more often

In the extreme case of a cyst rupturing, you will experience sudden, severe pain. If a cyst causes twisting of an ovary, you may have pain along with nausea and vomiting.

What you can do about ovarian cysts

If you think you might have ovarian cysts, the first step is to talk to your doctor. If a cyst is found after doing a pelvic exam, your doctor may send you for an ultrasound or hormone level tests. The solution for ovarian cysts from a conventional medical perspective is to manage pain with medication or to prescribe the birth control pill. The National Institute of Health estimates that 5% to 10% of women have surgery to remove an ovarian cyst and this would occur if your cyst:

• Does not go away after several menstrual cycles
• Gets larger
• Looks unusual on the ultrasound
• Causes pain

It is important to understand that there are natural alternatives to taking medication (either pain medication or the birth control pill). It is important to address the underlying causes of hormone imbalances that can lead to ovarian cysts. We have to realize that we need to work with our hormones to do all that we can to avoid surgery. And to truly manage our hormones, we can’t rely on pills. We have to deal with the root causes of food and lifestyle choices that are creating havoc with our hormones. Here are some next steps to take and what you need to be aware of:

1. Xenoestrogens from the environment affect the levels of estrogen in our bodies. When estrogen is too high, it can promote the formation of ovarian cysts. Endocrine disruptors may be found in many everyday products – including plastic bottles, metal food cans, detergents, flame retardants, food, toys, cosmetics and pesticides.⁵ To reduce your exposure to pesticides, start by eating as many of the following foods organic⁶: apples, peaches, nectarines, strawberries, grapes, celery, spinach, bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes (yes, that includes French fries J).
2. Our liver is a key organ involved in the break down and elimination of estrogen from our body.⁷ If our diets are devoid of key nutrients required to break down estrogen, it may build up in our system and stimulate a cyst to grow.⁸ To support your liver and promote the elimination of estrogen from your body, increase the amount of cruciferous vegetables in your diet (ie broccoli, cauliflower, cabbage and Brussel sprouts), decrease refined sugar and limit coffee and alcohol.
3. Your lifestyle affects how your hormones function. It is important to determine whether poor eating habits, lack of sleep, lack of exercise or excessive stress levels may be affecting your hormone balance. Remember that positive change happens in small increments. Pick one area that you can improve on to support your hormonal health.

When your hormonal system is in out of balance, it can cause a domino effect, producing more symptoms, secondary conditions, and even autoimmune issues. Remember to work with your naturopathic doctor to determine what the underlying root causes are for you as an individual.

1. http://www.people.com/article/lena-dunham-hospitalized-for-endometriosis-complications
2. http://www.womenshealth.gov/publications/our-publications/fact-sheet/ovarian-cysts.htm
3. http://www.huffingtonpost.com/entry/lena-dunham-endometriosis_us_56ddc24ce4b0000de4054fd1
4. http://www.cmdrc.com/womens-health/ovarian-cysts/http://www.cmdrc.com/womens-health/ovarian-cysts/
5. http://www.niehs.nih.gov/health/topics/agents/endocrine/
6. http://www.ewg.org/foodnews/summary.php
7. http://jncimono.oxfordjournals.org/content/2000/27/113.full

http://www.womensinternational.com/connecti

What is ADHD?

ADHD stands for Attention Deficit/Hyperactivity disorder. It is the most common neurological condition in children and it is becoming more prevalent¹. ADHD is a cluster of symptoms that fall into three main categories: inattention, hyperactivity and impulsivity. It is usually diagnosed in childhood and can continue through adolescence and adulthood. Some children affected may be hyperactive, have more trouble being patient or be more impulsive with their behaviour than other children their age. What this means is that a child with ADHD can have more difficulty doing well in school or integrating in their community². Approximately 3-7% of children in Canada are affected by ADHD, though the percentage is increasing. In a classroom of 25-30 children, at least one is likely affected³. There is no clear causation pathway to the development of ADHD. The causal factors are likely a combination of genetic and environmental factors as ADHD tends to run in families and also follows environmental distribution patterns.

When a disorder is said to be genetically determined, it is often thought there is nothing one can do to address it because genetic information is fixed at birth. However, there is much we can do with our lifestyles that does in fact make a large impact on the expression of the genetic material we inherit. In other words, things we do during our lives (ie diet, substance use, exercise, exposure to chemicals, etc) can modify the way our DNA behaves.

Due to this reason, as well as the fact that ADHD is also affected by environmental factors, there is great opportunity for the treatment of this disorder ^1,4.

What are Omega 3 fatty acids/oils?

Omega 3 oils are a specific kind of fat that is present in our cell membranes. They are essential because we are not able to make them ourselves, we must obtain them from our diet. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables. Not only is Omega 3 an important part of our cell membranes, they also play a role in the cell signaling between cells, they are the building blocks for blood clotting factors and they affect the contraction and relaxation of blood vessel walls. These are the direct effects of Omega 3 fats, but they also have indirect effects through their binding to receptors that regulate gene function, thereby modifying gene expression of our DNA. These are the cellular-level effects of Omega 3 fats. But what does supplementing with the oils do for our overall health? Omega 3 fats have been shown to:

• prevent heart disease and stroke⁵
• treat depression and other mood disorders⁶
• prevent and mediate the progress of type 2 diabetes^{7, 8}
• improve memory and cognitive function⁹
• reduce inflammation¹⁰

Omega 3 fats make a difference in our health. It is helpful to have a good dietary intake, but the benefits and preventive effect of Omega 3 fat is maximized when supplemented above our dietary intake, with dosage according to the presenting concern. There are a few types of Omega 3 fatty acids, with the two most well-known and celebrated being eicosapentaenoic acid (EPA) and docosahexaenoic (DHA). EPA and DHA are mostly found in fish and are often commercially called ‘fish oils’.

Omega 3 supplementation and ADHD

Two facts point to the impact that Omega 3 supplementation may have on ADHD:

• Omega 3 supplementation is effective in other neurological disorders such as cognitive decline, poor memory and depression^6,9
• Children with ADHD have altered fatty acid profiles when compared to unaffected children, suggesting a correlation between poor fatty acid profiles and development of the condition. In other words, children with ADHD have a lower proportion of EPA and DHA in their cell membranes than other children. As such, investigators have begun to look at the use of EPA and DHA on children with attention deficit/hyperactivity disorder¹

In a recent study with high-dose DHA and EPA supplements given to children with ADHD for 8 weeks, there was significant improvement in the biological and psychosocial markers of the condition. The study measured both the fatty acid content of their cell membranes (as a biological marker) and child behaviour (as a psychosocial marker). The starting dose was 30 g/d of combined EPA and DHA and this was adjusted mid-way through the intervention (week 4) based on the changes occurring in the fatty acid profiles.

Fatty acid profiles: the average EPA and DHA levels in the cell membranes of the supplemented children significantly increased by a factor of 9.5 and 2.4 respectively, meaning that their fatty acid profiles responded to the supplementation. With just 8 weeks of intervention their profiles were significantly changed. This allows us to see, biologically, that the supplementation is having an effect at the cellular level and reaching its goal of improving fatty acid profiles.

Behaviour: All categories of the behavioural scale used (ADHD SC-4) were improved by week 8, specifically inattention, hyperactivity, oppositional/defiant behaviour, cognitive problems/inattention and conduct disorder. This allows us to appreciate the psychosocial impact of supplementation.

What does this mean? It means that supplementation with Omega 3 oils at the correct dose has significant impact on the altered biology and behaviors exhibited in ADHD. It also gives us an understanding of how to track the biological impact of the supplementation, allowing us to study correlations between fatty acid profiles and ADHD presentation¹. In short, we can observe the clinical benefit of supplementation at not just a cellular level, but at a ‘life’ level too.

What can you do?

Addressing ADHD in children requires a multi-factorial approach. There is much we can do with lifestyle to modify our genes and therefore modify expression of some conditions. It is an important discovery that supplementing children who have ADHD with high-dose EPA and DHA is a safe and effective way to treat their condition.

How do you take action with this new knowledge to help your children? Talk to your health care provider. Omega 3 supplementation is generally safe, but using it at high doses for medical intervention means it must be monitored. Note that excessive unregulated supplementation affects blood clotting and could dangerously increase bleeding time. Using Omega 3 supplements is an effective way to address ADHD, but proper supplementation dosages and protocol is determined by working with your health care professional/Naturopathic doctor.

References

1. Sorgi et. al., 2007. Effects of an open-label pilot study with high-dose EPA/DHA concentrates on plasma phospholipids and behavior in children with attention deficit hyperactivity disorder. Nutrition Journal 2007. 6. 16. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1971271/.
2. NIH, National Institute of Mental Health, Attention Deficit Hyperactivity Disorder. http://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder-easy-to-read/index.shtml
3. Mental Health Canada, http://www.mentalhealthcanada.com/ConditionsandDisordersDetail.asp?lang%20=e&category=60
4. Burgess et. al., Long-chain polyunsaturated fatty acids in children with attention-deficit hyperactivity disorder. American Journal of Clinical Nutrition.2000 Jan;71(1 Suppl):327S-30S. http://www.ncbi.nlm.nih.gov/pubmed/10617991
5. Harvard School of Public Health, Omega-3 Fatty Acids: An Essential Contribution http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
6. Mocking et. al., Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Transl Psychiatry.2016 Mar 15;6:e756. doi: 10.1038/tp.2016.29. http://www.ncbi.nlm.nih.gov/pubmed/26978738
7. Kim et. al., Intake of fish and long-chainomega-3 polyunsaturated fatty acids and incidence of metabolic syndrome among American young adults: a 25-year follow-up study. European Journal of Nutrition. 2016 Jan 27 http://www.ncbi.nlm.nih.gov/pubmed/26816031
8. Tørris et. al., Fish consumption and its possible preventive role on the development and prevalence of metabolic syndrome – a systematic review. Diabetol Metab Syndr.2014 Oct 17;6(1):112. doi: 10.1186/1758-5996-6-112. eCollection 2014. http://www.ncbi.nlm.nih.gov/pubmed/25352919
9. Külzow et. al., Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults. Journal of Alzheimers Disease.2016 Feb 10;51(3):713-25. doi: 10.3233/JAD-150886. http://www.ncbi.nlm.nih.gov/pubmed/26890759
10. Siriwardhana et. al., Health benefits of n-3 polyunsaturatedfatty acids: eicosapentaenoic acid and docosahexaenoic acid.Adv Food Nutr Res. 2012;65:211-22. doi: 10.1016/B978-0-12-416003-3.00013-5 http://www.ncbi.nlm.nih.gov/pubmed/22361189