Essential Fatty Acids and Women's Health

[Guest guest]

Essential Fatty Acids and Women's Health

JoAnn Guest

Sep 14, 2004 21:07 PDT

 

Essential Fatty Acids and Women's Health

By Tori Hudson, N.D.

Source: A Woman's Time Natural Medicine Clinic

Date Published: June 2000

 

Low fat, no fat, bad fat... " Such is the mantra of today's popular

diets. Women, especially, are the disciples of the fat phobic

teachings of modern nutrition. Unfortunately, misinformation and

confusing labeling often lures the consumer into thinking that no

fat pretzels and no fat cookies are healthy foods.

 

To achieve real health, we need to learn a new nutritional

term: " good fat " . (And, yes, there is such a thing!)

 

Quality oils and fats are actually essential in maintaining our

health and in the prevention of certain chronic diseases. Our bodies

need a healthy ratio of saturated, monounsaturated and

polyunsaturated fats.

Some polyunsaturated fats are as essential as vitamins and minerals

for the maintenance of good health - these are the essential fatty

acids (EFAs), or good fats.

 

It is estimated that approximately 80 percent of Americans consume a

diet deficient in EFAs. Popular and convenient processed foods,

which form such a large part of our diets today, are deliberately

stripped of many EFAs to preserve shelf life.

 

At the same time, we tend to consume large amounts of foods heavy in

saturated fats (french fries, potato chips, crackers, baked goods,

ice cream, and other " quick snack " foods).

We also consume a lot of meat and shellfish, which contain a fatty

acid called 'arachidonic' acid, which, in excess, has potentially

harmful effects.

 

The balance of fats in the typical North American diet is

dramatically out of sync with the needs of our bodies.

 

We know we don't get enough EFAs - but does it matter?

 

EFAs play crucial roles in the body on a minute-by-minute basis.

 

They produce hormone-like compounds; maintain cell membrane

function;

regulate pain, inflammation and swelling; dilate and constrict blood

vessels; mediate immune response; regulate smooth muscle responses;

prevent blood clots; regulate blood pressure and nerve transmission;

regulate cholesterol levels; and even much more. Deficiencies of

EFAs,

which are so vital to many of the body's most basic functions, can

lead to many health problems for both men and women.

 

Diseases linked to EFA deficiency include rheumatoid arthritis,

diabetic neuropathy, cardiovascular disease, mental disorders, and

skin conditions such as eczema. For women, however, EFA deficiency

can cause some unique problems that may include:

 

premenstrual syndrome

menstrual cramps

abnormal menstrual bleeding

osteoporosis

breast disease

some symptoms of menopause.

EFAs also have benefits in pregnancy and fetal development. In

addition,

women may be particularly interested in the benefits of EFAs for

reducing the risk of cardiovascular disease - the leading cause of

death of women in North America today.

 

Essential Fatty Acids at work

 

Our bodies cannot make EFAs - they must be obtained from the diet or

through supplementation. That is why they are called " essential

fatty acids " . The most important fatty acids are linoleic acid (LA)

and alpha-linolenic acid (ALA). LA belongs to the " omega-6 " family

of fatty acids while ALA belongs to the " omega-3 " family.

 

We need both omega-6 and omega-3 fatty acids to maintain good

health.

 

Under ideal conditions, the body uses LA to produce GLA (gamma

linolenic acid), another fatty acid with numerous health benefits.

Likewise, the body uses ALA to produce eicosapentaenoic acid (EPA).

 

In turn, GLA and EPA are used to produce beneficial hormone-like

compounds called prostaglandins.

 

Specifically, GLA is used to produce series one prostaglandins such

as prostaglandin E1 (PGE1) while EPA is used to produce

prostaglandin E3 (PGE3).

 

Prostaglandins affect the function of virtually every system in the

body - these molecules are used in the regulation of inflammation,

pain, blood pressure, fluid balance, blood clotting, and affect

hormone production and function.

 

In order to maintain a proper balance of the anti-spasmodic and

anti-inflammatory prostaglandins (PGE1 and PGE3) with

the pro-spasmodic and pro-inflammatory prostaglandins (PGE2), it is

critical to have the proper amount of each fatty acid - particularly

GLA, ALA, and EPA.

 

The body has to receive a constant supply of EFAs and a balanced

supply of each fatty acid in order to produce the right

prostaglandins as they are needed. Without adequate amounts of GLA

and EPA, prostaglandin production will be reduced, and problems will

result.

 

EFAs in women's health

 

Premenstrual syndrome (PMS)

PMS has been linked to " excessive " and " incorrect " prostaglandin

production.

Specifically, women with PMS may have a deficiency of PGE1, at the

central nervous system1 and in other tissue such as breast tissue.

 

Supplementing with EFAs may raise the body's production of PGE1. The

most popular and scientifically documented method is to supplement

with GLA in order to increase production of PGE1. Rigorous

scientific studies

have demonstrated that supplementing with GLA has a significant

effect on symptoms of PMS.

 

The effects of GLA have been shown to improve all symptoms including

premenstrual headaches, depression, irritability, and bloating. GLA

also

dramatically relieves premenstrual breast pain and tenderness, which

I will talk about more in the " breast health " section of this

article.

Oils that contain high quantities of GLA include evening primrose

oil, borage oil and black currant oil.

 

Menstrual Cramps

Foods that are high in arachidonic acid (such as meat and shellfish)

may be a contributing factor to menstrual cramps. The body uses

arachidonic acid to produce the potentially harmful prostaglandin E2

(PGE2).

 

This prostaglandin causes the muscle and uterine contractions of

cramping.

 

The best medicinal foods and oil supplements to relieve menstrual

cramps are those that increase the antispasmodic prostaglandins E1

and E3.

 

Fish like alaskan salmon, no-sodium tuna, halibut, sardines

(water-packed), mackerel and herring contain EPA, which helps to

relax muscles by stimulating the production of these prostaglandins.

 

In one study of fish oil in adolescent girls with menstrual cramps,

as many as 73 percent of the patients rated the fish oil supplement

as

being moderately effective in relieving their menstrual cramps5.

 

Seeds, raw nuts, and oils that contain ALA may also be beneficial -

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

muscle-relaxing prostaglandins.

 

Supplementing with organic flax oil, borage oil, black currant oil,

and evening primrose oil are additional ways to promote the

synthesis of the anti-spasmodic prostaglandins and reduce the

uterine contractions of menstrual cramps.

 

Abnormal menstrual bleeding

 

Flax seeds contain a group of compounds called phytoestrogens. Flax

seeds are particularly high in a specific type of phytoestrogen

called 'lignans'.

 

Flax seed lignans can promote regular ovulation and help to lengthen

the menstrual cycle by one to three days. By promoting regular

ovulation, fertility improves, progesterone levels are normalized

and a more regular bleeding pattern results.

 

Lignans may also reduce the risk of cardiovascular disease and

osteoporosis, and have beneficial effects on symptoms of menopause.

 

They are therefore a highly useful dietary addition for all women.

 

Osteoporosis

Although essential fatty acids have not been talked about much in

relationship to osteoporosis, it appears evident from the research

that has been done that we must expand our use of EFAs to maximize

calcium metabolism and preserve bone health.

 

There is a growing body of evidence and research to warrant advice

about EFAs and calcium metabolism, bone health and the prevention of

osteoporosis.

 

EFAs have been shown to increase calcium absorption from the gut (in

part by enhancing the effects of vitamin D), reduce urinary

excretion of

calcium, increase calcium that is deposited in the bone and improve

the strength of bone.

 

Adults with osteoporosis who are given fish oil show an *increase*

in

calcium levels and an increase in urinary calcium clearance.

 

GLA in particular has been shown to reduce the excretion of

calcium ,

inhibit bone reabsorption and markers of bone turnover while at the

same time increasing the levels of calcium content in the bone.

 

Breast disease

The pain and tenderness of benign breast disease associated with

cyclic

breast pain and fibrocystic breasts has been alleviated with evening

primrose oil in more than one scientific study. , In the course of

treatment, it has been detected that women with breast pain have

unusually low concentrations of GLA and metabolites from GLA.

 

The concentration of GLA metabolites increases and the concentration

of

saturated fats in the breast decreases when patients are given

supplements of evening primrose oil. Borage oil, which contains more

than twice as much GLA as evening primrose oil, would be an

additional

consideration for use in cyclic breast pain.

 

Health care practitioners and patients alike may be concerned about

the

relationship between flaxseed oil and breast cancer. Dietary ALA has

been correlated with an increased risk of breast cancer in several

studies. , , A recent study offers comfort however, and actually

suggests a protective effect of ALA.

 

More research is needed to determine the effect of dietary ALA on

the

risk of developing breast cancer. At the present time, it may be

advisable for women with breast cancer to avoid consumption of large

doses of flax oil, or to use flax oil along with either fish oil,

evening primrose oil, or borage oil.

 

However, adding flax *seeds* to the diet, with their high lignan

content and the ability to weakly block the effect of estrogen on

the

breast and lower estrogen levels, as well as provide fiber, is an

excellent breast cancer prevention habit to acquire.

 

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

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

Greenland

Eskimo women who seemed to have a strikingly low rate of breast

cancer.

,

 

These women have a diet that is probably the highest in omega-3 fats

of any population to date. The best diet may be when our diet is a

balance

of ALA and GLA, with the fish fatty acids EPA and DHA.

 

Another important oil that has been associated with a lower

incidence of breast cancer is extra virgin olive oil which contains

76% oleic acid.

 

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

oil (15-20%), black currant oil (10%), and organic canola oil (54%).

 

A study published in 1995 demonstrated that increased olive oil

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

Greek women.

 

Menopause

Evening primrose oil and other oils containing GLA are popularly

consumed by women to decrease the symptoms of menopause. GLA in the

form

of evening primrose oil was found to reduce the maximum number of

nighttime flushing associated with menopause. However, there was no

overall difference between the supplement and the placebo.

 

Many other herbal supplements are available to relieve menopausal

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

benefit.

 

Pregnancy and Fetal development

Essential fatty acids have a unique role during pregnancy because of

the rapid development of new cell growth, new tissues, and new organ

systems in a developing fetus. Fetal development is associated with

a high EFA requirement, and this supply is dependent on the amount

and availability of EFAs from the mother.

 

Prostaglandins are also involved in the development and clinical

expression of pre-eclampsia (the simultaneous occurrence of the

clinical

triad of hypertension, edema and protein in the urine at any time

during the course of the pregnancy).

 

These prostaglandins are modulators of vascular smooth muscle tone

and

platelet aggregation (blood platelets sticking together).

 

Pre-eclampsia

is characterized by increased vasoconstriction, frequently

associated with increased platelet aggregation, reduced

uteroplacental blood flow, and premature delivery.

 

In a placebo-controlled clinical trial, a group of pregnant women

receiving a combination of evening primrose oil and fish had a

significantly lower incidence of edema.

 

Although there is no rigorous clinical research yet in this area,

GLA

supplementation during pregnancy has been found by practitioners of

natural child birth to be an efficacious method to stimulate

cervical

ripening during labor. Since the ripeness of the cervix determines

the

length of time until the onset of labor, naturopathic practitioners

often use evening primrose oil supplements in pregnant women to

decrease

the length of labor and the incidence of postdates pregnancies. PGE1

is

known to stimulate cervical ripening and hasten the progression of

labor.

 

For the fetus, a deficiency of EFAs, particularly EPA and DHA, may

lead

to a poorly developed central nervous system. EFA deficiency may

also

lead to intrauterine growth retardation leading to a lower whole

body

weight and slower growth of the brain.

 

Supplementation with a daily complex of essential fatty acids and

fish

oils during pregnancy provides vital nutrients that supply the

necessary

EFAs for the increased nutritional and metabolic demand throughout

the

nine months of gestation. Although research clearly shows that

moderate

EFA supplementation is beneficial and safe for pregnant women,

caution

should be exercised when consuming large doses.

 

Cardiovascular disease

Although cardiovascular disease affects both sexes, it is the number

one

killer of women in North America today. Prevention and treatment of

cardiovascular disease is therefore a leading health concern for

women

across the continent. Again, cardiovascular disease has a strong

connection to the balance of fats in our diets.

 

Diets that are high in cholesterol and saturated fats contribute to

an

imbalance of saturated and unsaturated fatty acids that contribute

to

premature coronary heart disease.

 

 

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

associated

with numerous heart-protective effects and have been found to lower

the

risk of developing cardiovascular disease.

 

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

cause vasodilation, and promote a regular heart rhythm. Fish oils

may

also lower blood pressure and triglycerides.

 

Increasing the amount of omega-3 fatty acids with fish oils and/or

organic flax oil can reduce atherosclerosis and blood clot

formation, as

well as lower blood pressure. Numerous studies show that omega-3

fatty

acids lower cholesterol and triglyceride levels.

 

These results are primarily associated with EPA- and DHA-rich fish

oils,

but flaxseed oil supplementation can produce some similar benefits.

Remember, flaxseed oil contains ALA, an omega-3 fatty acid that the

body can use to produce EPA.

 

GLA has been found to reduce some risk factors for cardiovascular

disease, including reducing blood pressure and retarding the

development

of diet-induced atherosclerosis. Borage oil has been shown to

augment

the control of vascular resistance as well which can favorably alter

blood pressure.

 

Another oil, black currant seed oil, also rich in GLA, was tested in

individuals who had borderline hypertension. It had a particularly

significant effect in lowering the diastolic blood pressure.

 

Summary

I hope that this short review will serve to increase your awareness

about the fundamental role of essential fatty acids in some of the

most prominent health concerns women face.

 

Food sources of good fats include

high quality oils such as extra virgin olive, flax and pumpkin oil

in our diets and cold water fish such alaskan salmon, halibut,

sardines,

mackerel and herring in addition to whole grains.

 

Essential fatty acid supplementation provides an important addition

to a whole foods diet and can be particularly beneficial if you are

at higher risk for certain health problems or have a chronic health

problem such as the ones that we have discussed.

 

The best supplements include organic flax oil (containing 50-60%

ALA), borage oil (20-24% GLA), evening

primrose oil (8-10% GLA), black currant oil (15-17% GLA), and the

fish oils rich in EPA and DHA.

 

Borage oil is nature's richest source of GLA - at 20-24% GLA, it

contains twice as much GLA as evening primrose oil. Borage oil is

therefore a compelling potent alternative to evening primrose worth

our

increased attention and use. Many reputable manufacturers offer

" multi-EFA " combinations that include a blend of borage, fish, and

flaxseed oils for convenient daily supplementation.

 

Good nutrition clearly goes hand-in-hand with good fats. Most women

can benefit from increasing the good fats in their diets with daily

supplements of essential fatty acids.

 

About Tori Hudson, ND

 

Dr. Tori Hudson, N.D., is a well-known author and regular

contributor to

the Journal of Naturopathic Medicine and HealthNotes Online. She has

been featured in over 70 magazines including Women's World, McCalls,

Redbook, Prevention, Time, and Healthy Living. Her new book " Women's

Encyclopedia of Natural Medicine, Alternative Therapies and

Integrative

Medicine " , received a five-star rating at the popular website

Amazon.com.

 

She is also a nationally recognized lecturer for both professionals

and

the general public and has appeared on many local and network radio

and

TV programs including appearances on " Good Morning America " , PBS's

" Healthy Living Series " , and Lifetime's " New Attitudes. " She also

serves

as " Naturopath on Call " for Prevention Online.

 

Hudson graduated from the National College of Naturopathic Medicine,

in

Portland, Ore., in 1984. Since that time Hudson has served as

Medical, Associate Academic Dean and Interim Academic Dean as well

as a

professor at the college.

 

In 1999 she was named the " Physician of the Year " by the American

Association of Naturopathic Physicians (AANP) and in 1990 Hudson was

awarded the President's award for research in the field of women's

health by the AANP.

 

Hudson is also the Medical Director at the Institute of Women's

Health &

Integrative Medicine and is part owner of A Woman's Time, a

Menopause

Options and Natural Medicine clinic in Portland.

 

 

 

Jakubowica D. The significance of prostaglandins in the premenstrual

syndrome. In: Taylor R, ed. Premenstrual syndrome. London: Medical

New-Tribune, 1983, p.16.

Puolakka J, et al. Biochemical and clinical effects of treating the

premenstrual syndrome with prostaglandin synthesis precursors. J Rep

Med

1985;30(3):149-153.

Ocerman P, et al. Evening primrose oil as a treatment of the

premenstrual syndrome. Rec Adv Clin Nutr 1986;2:404-405.

Casper R, A double blind trial of evening primrose oil in

premenstrual

syndrome. 2nd International Symposium on PMS, Kiawah Island, Sept.

1987.

 

Harel L, et al. Supplementation with omega-3 polyunsaturated fatty

acids

in the management of dysmenorrhea in adolescents. Am J Obstet

Gynecol

1996; 174(4):1335-1338.

Horrobin K. Calcium metabolism, osteoporosis and essential fatty

acids:

a review. Prog Lipid Res 1997;36(2-3):131-151

Papendorp D, Coetzer H, Kruger M. Biochemical profile of

osteoporotic

patients on essential fatty acid supplementation. Nutrition Research

1995;15(3):325-334.

Tulloch I, Smellie W, Buck A. Evening primrose oil reduces urinary

calcium excretion oin both normal and hypercalciuric rats. Urol Res

1994;22:227-230.

Claasen N, Potgieter M, Seppa M, et al. Combination of evening

primrose

oil and fish oil influence bone resorption and bone calcium content.

Bone 1995;16(Suppl): 385S-392S.

Pye J, et al. Clinical experience of drug treatment for mastalgia.

Lancet 1985;2:373-377.

Pashby N, et al. A clinical trial of evening primrose oil in

mastalgia.

Br J Surg 1981;68:801-824.

Braden L, Carroll K. Dietary polyunsaturated fat in relation to

mammary

carcinogenesis in rats. Lipids 1986;21:285-288.

Wicha M, Liotta L, Kidwell W. Effects of free fatty acids on the

growth

of normal and neoplastic rat mammary epithelial cells. Cancer Res

1979;39:426-435.

De Stefani E, Deneo-Pellegrini H, Mendilaharsu M, Ronco A. Essential

fatty acids and breast cancer: a case-control study in Uruguay. Int

J

Cancer 1998;76:491-494.

Klein V, Chajes V, Germain E, et al. Low alpha-linolenic acid

content of

adipose breast tissue is associated with an increased risk of breast

cancer. European J of Cancer 2000; 36:335-340.

Bang H, Dyerberg J, Hjorne N. The composition of food consumed by

Greenland Eskimos. Acta Med Scand 1976;200:69-73.

Kromann N, Green A. Epidemiological studies in the Upernavik

District,

Greenland: Incidence of some chronic diseases 1950-1974. Acta Med

Scand

1980;208:401-406.

Trichopoulou A, et al. Consumption of olive oil and specific food

groups

in relation to breast cancer in Greece. J Ntl Cancer Inst

1995;87(2):110-116.

Kenny F, Pinder S, Ellis In, et al. Gamma linolenic acid with

tamoxifen

as primary therapy in breast cancer. Int J cancer 2000;85:643-648.

Chenoy R, Hussain S, Tayob Y, O'Brien PM, Moss MY, Morse PF. Effect

of

oral gamolenic acid from evening primrose oil on menopausal

flushing.

BMJ 1994 Feb 19; 308(6927):501-503.

D'Almeida A, Carter J, Anatol A, Prost C. Women and Health,

1992;19(2/3):117-131.

McFarlin BL, Gibson MH, O'Rear J, Harman P. A national survey of

herbal

preparation use by nurse-midwives for labor stimulation. Review of

the

literature and recommendations for practice. J nurse-Midwifery

44(3):2095. 1999.

Mills D, Mah M, Ward R, Morris B, Floras J. Alteration of baroreflex

control of forearm vascular resistance by dietary fatty acids. Amer

J

Physiology 1990; 259:R1164-1171.

Deferne J, Leeds A. Resting blood pressure and cardiovascular

reactivity

to mental arithmetic in mild hypertensive males supplemented with

black

currant seed oil. J Human Hypertension 1996;10:531-537.

 

http://www.fatsforhealth.com/library/libitems/womenhealth.php

_________________

 

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest