Oily Fish Protects Against Strokes & Dementia

The study, published in Neurology - the medical journal of the American Academy of Neurology - is one of the first to look at the effect of eating fish on the development of small lesions in the brain called silent brain infarcts, which can cause a loss of cognitive skills, stroke or dementia.

The research team scanned the brains of 3,660 people aged 65 and over to detect the presence of silent infarcts. The volunteers had two brain scans, five years apart.

After completing a survey about how much fish they ate, the researchers discovered that the volunteers who ate oily fish three or more times a week were almost 26 percent less likely to have silent infarcts than those who didn't eat much fish.  One portion of oily fish a week, on the other hand, was linked to a 13 percent lower risk.

The researchers also found that the way the fish is cooked is significant too.  According to the researchers, fried fish doesn't offer the same protective benefits as fish that's been steamed or baked - so that portion of fish and chips won't count!  Tinned tuna or salmon also doesn't count, because the beneficial omega-3s are lost in the canning process. 

But why does fish offer such protection against stroke and cognitive decline? According to the researchers, the elements found in fish that may offer the protective effect are omega-3 fatty acids, including eicosapentaenoic acid (EPA). Fish high in EPA and other fatty acids include fresh tuna, salmon, mackerel, herring, sardines, pilchards and anchovies.

Why Essential Fatty Acids?

It may be one of the first studies to suggest that omega-3 essential fatty acids help prevent silent brain infarcts, but it's certainly not the first time experts have recommended eating oily fish to help prevent memory problems.

The Alzheimer's Society recommends eating a portion of oily fish at least once a week to help prevent the changes in the brain that are associated with dementia. 

Omega-3 and omega-6 fatty acids are crucial for maintaining the correct structure of every cell membrane in the body, and are crucial for efficient cell messaging in the brain. Without enough of them, communications between our cells stop working correctly - and this degeneration of cell messaging is a primary symptom of dementia. 

Should I Supplement?

If you do not have the recommended amount of oily fish in your diet, then you should take a supplement.  When choosing a supplement, do not opt for the cheapest one on the shelf - because not all omega-3 supplements are created equal.   

Make sure the omega-3s you are buying are natural, not synthetic - and that they are from renewable fish stocks - not only for ethical reasons but to ensure the omega-3s you are buying are not tainted with dioxins or PCBs which the fish ingest and can pass onto us.  Opt for a formulated omega-3 supplement too, because the ratio of omega-3 will be easily assimilated by the body, offering you maximum protection.

Good manufacturers include www.equazen.com, and dailyVegEPA from www.vegepa.com - a patented and highly concentrated formulation of ultra-pure EPA from marine fish oil and GLA - gamma-linolenic acid, an omega-6 fatty acid - from organic virgin evening primrose oil.

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