Fish-tastic – benefits of oily fish

Nowadays with all the marketing and access to information, most people are aware that eating oily fish regularly has many health benefits, including preventing heart disease and lowering cholesterol.  However, a recent news article went a step further and reported that oily fish can significantly cut the risk of prostate cancer death.

In the UK around 11,000 men die from prostate cancer every year.  Therefore, will increasing ones intake of salmon and mackerels really reduce the risk of dying from prostate?

The report came from a study of 525 men with prostate cancer in Sweden.  The study assessed the men’s diets in the year before they were diagnosed with the disease, and they were then followed for 20 years to identify which of them died from the prostate cancer.  The study was published in the American Journal of Epidemiology and was carried out by researchers from the Harvard School of Public Health and other research centres in the US, Iceland and Sweden

The findings illustrated that those men who had a higher consumption of omega-3 fatty acids from fish, had a lower risk of having died from their prostate cancer.  Whereas men whose prostate cancer had not spread at the time of diagnosis and who had a higher rate of consumption of saturated fats (bad fats that raise cholesterol) were more likely to have died from their disease.

Although further research needs to be carried out before a firm conclusion between, oily fish and surviving prostate cancer, can be established, it is nonetheless true that foods high in omega-3 bring many health benefits.

Why is oily fish good for us?

Incorporating oily fish in our diet has been recognised as boosting our health. Not only is oily fish an excellent source of lean protein, it also contains good levels of important nutrients such as selenium, magnesium, vitamins B12, B6 and B3 and are rich in omega-3 fatty acids (EFA’s).  Therefore oily fish has been identified as playing a vital role in helping to reduce the pain of arthritis, lowering blood pressure and warding off cancer and heart disease.

Tracy Parker, heart health dietician at the British Heart Foundation said, “'The omega 3 in oily fish is good for overall heart health as well as improving survival levels after heart attack because of its anti-inflammatory properties, which help keep the heart blood vessels healthy”.

These fatty acids are also recognised as reducing depression, balancing hormones and are important for maintaining healthy skin.

What fish is oily and how much should we consume?

Fish such as anchovies, mackerel, salmon, sardines, trout, tuna and whitebait contain long-chain omega-3 fatty acids 

The Food Standard Agency (FSA) has recommendations for the amount of fish people should consume each week, and this varies for men and women.  The reason is that although oily fish is good for you, it also contains low levels of pollutants that can build up in the body. 

It is advised that men and boys consume up to four portions of oily fish a week, whereas women should have up to two portions.  Each portion is around 140g.

For further information on the benefits of oily fish, please visit the Food Standard Agency website here.  

New Years Resolution - Do More Exercise.....

Exercise keeps the brain from ageing

Research from the University of Florence and other institutions in Italy carried out a study which found that low to moderate exercise can prevent the milder forms of cognitive decline in older age.  The research was published in the Journal of Internal Medicine.

The research pooled the results of fifth teen studies and included the analysis of 33,816 people without dementia, who were followed between one and twelve years.  It revealed that exercise consisting of playing a round of golf once a week or tennis twice a week, was linked to a 35 percent reduction in the risk of cognitive decline.  The researchers believed that physical activity which raises your heartbeat, increases the blood flow to the brain and helps to reduce the mind deteriorating in later years.

The researchers explained that it has been widely acknowledged that physical activity has positive effects on a wide range of health measures, including reducing the risk of heart disease and stroke, diabetes, obesity, hypertension and some cancers.  However, the study demonstrated that attention, memory and concentration (known as cognitive functions) which typically deteriorate with age, can also reap the benefits by maintaining a healthy lifestyle and partaking in regular exercise. 

The analysis of the studies showed that subjects who performed a high level of physical activity were significantly more protected (by 38%) against cognitive decline during the follow up, compared to people who reported being sedentary. 

We all have a responsibility to look after our health and well-being and what a better time than now to include exercise and healthy eating as part of your new years resolutions. 

The Royal Society for Public health through Training Solutions run a Foundation Programme in Health Improvement.  The course offers candidates the opportunity of developing a firm foundation in Health improvement while also making aware the health and lifestyle choices that affect personal and public health.  For more information click here or contact Nicolette Smith.