Many of us have heard that omega-3s may help with inflammation, but how exactly do these humble fats accomplish this? In this blog article we'll not only answer this question, but also shed light on the under addressed topic of inflammation resolution.
Omega-3s (EPA and DHA) are essential nutrients our body requires to function normally. In the inflammatory process, two specific roles stand out to us. Omega-3s presence in our body can help balance our initial inflammatory response. Each cell in our body is enveloped in a membrane rich in fatty acids, including omega-3s and omega-6s. Our body uses these omegas to create signaling molecules that coordinate the inflammatory process, communication tools that keep all the moving parts working in sync. Omega-3 are in some ways a counterpart to omega-6, and by having adequate omega-3s, we help ensure the signaling molecules our body produces contain the full communication for a healthy inflammatory response.
If we're low or deficient in omega-3s, their "voice" may not be present to help influence the resulting inflammation. This can mean a less healthy inflammatory process, risking slower healing and more time in pain.
Omega-3s specifically can help with something called inflammation resolution, which describes the transition from promoting inflammation to promoting healing. Up until relatively recently, medical professionals thought inflammation resolved itself and naturally "fizzled out". We now know that stopping inflammation requires active management from our body, and without this, the inflammation can persist beyond what's helpful.
Inflammation resolution is the coordinated shutdown of inflammatory signaling loops, clearance of immune cells and cellular debris, and transition to repair and regeneration mode.
Omega-3s again serve as a source of signaling molecules that help encourage inflammation resolution, know as pro-resolving mediators. By having adequate omega-3s, we ensure our body has the tools to help support a more balanced initial inflammation response and inflammation resolution. It's only after the inflammation has been resolved that our body can begin to heal and eventually return to normal health.
If you're looking to support this aspect of your health, we recommend beginning by examining your current omega-3 intake. While plant foods such as chia, flax and walnuts can be helpful, animal sources that contain EPA and DHA are the gold standard. If you're not eating 2+ servings of fish or similar per week, it may be wise to consider changing your diet or including a supplement. A great staring point can be a fish oil supplement with 500-1000mg of combined EPA and DHA per serving.
Always remember to discuss any changes to your health practices with your physician, and be aware that strong fish oil supplements combined with strong anti-inflammatories are associated with the potential for increased bleeding risk.
Support your total health and healthy inflammation by ensuring your body has all the essential nutrients it needs, including omega-3s. This can help stack the odds in your favor and put your in a better position to enjoy a healthy life!
Check out our video on this subject: