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How Important Are Multibiotics In Your Everyday Life?

When it comes to bacteria, most people’s first reaction is that it is bad for your health. However, did you know that not all kinds of bacteria are bad for you?

Our bodies are wonderfully complex, and inside our guts is a whole ecology of “germs” that greatly influence our health. The “good” ones are called probiotics, prebiotics, and psychobiotics, and in this article, we are discussing what they do for our bodies and why it’s important to keep them replenished and thriving:

In our digestive systems, probiotics live in complex communities of microorganisms in what is almost a whole other organ when it comes to helping our metabolism. Known as the gut flora or microflora, they are made of live bacteria responsible for regulating our digestion and providing us with vital vitamins and minerals. The “good” bacteria in the gut flora are called probiotics.

Probiotics have different strains (1), with Lactobacillus and Bifidobacterium as the two main ones. We find them when we eat probiotic foods like yoghurt and kimchi. However, it’s also possible to lose the balance of good bacteria when we have to take antibiotics. This can lead to diarrhea, irritable bowel syndrome, or other stomach-related illnesses.

But beyond helping us with digestion, probiotics also help lower cholesterol, enhance our immune systems, facilitate weight loss, and even improve skin against disorders and allergies (2). Making sure that we have the right balance of probiotics in our gut flora means that we are stronger against diseases and we are getting the right nourishment.

In order for probiotics to thrive and do its job, it needs prebiotics. Prebiotics are mostly fibre that human beings cannot digest, and they serve as the probiotics’ food. (3)

Because the gut flora is heavily reliant on our diets, it’s important that we feed the right kind of bacteria in our digestive systems. High-sugar and high-fat diets tend to be more beneficial to the “bad” bacteria, causing them to tip over the balance of the gut flora and overgrow. This can lead to obesity, higher risk of stroke and heart attack, and even cancer. (4)

Studies have shown that depression and other mental health issues may be connected to the proliferation of bad bacteria in the gut. In a study published in Trends In Neurosciences in 2016 (5), the idea of psychobiotics is expanded to include prebiotics, as opposed to just probiotics, as responsible for positively manipulating moods and alleviating depression, easing stress-related impact and managing insomnia.

More importantly, a study conducted at the National Yang-Ming University in Taiwan has identified a particular psychobiotic strain that has demonstrated an increase in the production of dopamine and serotonin levels. Psychobiotic PS128 is found to bridge the communication in our gut-axis better, allowing us to cope with stress by triggering a higher production of dopamine and serotonin, also known as the “happy” hormones. (6)

Psychobiotics aid in controlling the hormones in our brains that deal directly with moods and mental health. It helps in concentration and memory retention, as well as in promoting sleep and proper rest.

Synbiotics can be easily found in many food sources, though our fast-paced modern lifestyle sometimes does not account for the right amount in favour of quick, easily accessible but inevitably less nutritious food. Fulfil the right ratio of synbiotics in your diet by taking supplements that focus on your body and lifestyle needs.

To improve digestion and boost overall health, ActivKids Synbiotics makes for the easiest-to-take synbiotic vitamins. These convenient vitamins come in yummy bear form with three flavours: vanilla, orange and strawberry. Each yummy bear is filled with important prebiotic and probiotic strains that help improve digestion and immunity.

For those looking for clinically proven synbiotics, Multibiotics Active and Multibiotics Mind provide synbiotics with the Psychobiotic PS128 that you need to perform tasks better and improve mental health tenacity. Multibiotics Active is also supported with added Metabolic biotic K21 which helps fight inflammation, daytime fatigue and fat accumulation. At the same time, Multibiotics Mind contains Phosphatidylserine which helps improve memory and boosts concentration.

Shop now for your synbiotic and other supplement needs at wellbeingsg.com.

Probiotics: What You Need To Know. (2019, August). Retrieved August 24, 2020, from https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
Gunnars, K. (2018, November 13). Probiotics 101: A Simple Beginner’s Guide. Retrieved August 24, 2020, from https://www.healthline.com/nutrition/probiotics-101
Lewis, S. (2017, June 03). Probiotics and Prebiotics: What’s the Difference? Retrieved August 24, 2020, from https://www.healthline.com/nutrition/probiotics-and-prebiotics
Park, S. H., Kangwan, N., Park, J. M., Kim, E. H., & Hahm, K. B. (2013). Non-microbial approach for Helicobacter pylori as faster track to prevent gastric cancer than simple eradication. World journal of gastroenterology, 19(47), 8986–8995. https://doi.org/10.3748/wjg.v19.i47.8986
Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends in neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002
Liu, W. , Chuang, H. , Huang, Y. , Wu, C. , Chou, G. , Wang, S. , & Tsai, Y. (2015). Alteration of behavior and monoamine levels attributable to Lactobacillus plantarum PS128 in germ-free mice. Behavioural Brain Research, 298 . doi: 10.1016/j.bbr.2015.10.046

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Two Supplements That Can Help You Optimize Your Health

When you’re a 20-something with your whole life in front of you, it’s easy to feel invincible. Young adults tend to push themselves to the limit: working hard, playing harder, and for some, partying hardest. However, running your body too hard too quickly has a comeuppance. Pushing yourself to your limit can open up your body to diseases, later on, so even though you think you’re healthy now, it’s best to arm yourself with supplements as early as possible. Supplements carry a stigma that they are only for the sick, pregnant, or heavily exercising.

However, supplements are helpful even when you’re at the peak of your youth. Now more than ever, the world is understanding the importance of a robust immune system and a healthy lifestyle. Here are two particular supplements that can change the trajectory of how you take care of yourself.

As humans, we primarily get the energy we need from our food. But also as humans, we have learned to take enjoyment from eating, which means that overindulging has become a norm and obesity has become one of the leading causes of heart diseases. While we should be careful of what we eat, helping our stomach break down food can make a huge difference. Enzymes are responsible for cutting up food in our stomach so they can be absorbed in our bodies, and though naturally occurring, we also gain natural enzymes from both animal and plant-based food.

However, as we age, enzyme production in our bodies slows and the food that is not broken down properly becomes a cause for indigestion, bloating, and bowel irregularities. It also means that we are not getting the full nutrition from the food we eat, especially when cooking food lessens the enzymes we naturally get from them. By taking enzyme supplements, we help our stomachs deal with big meals and the occasional cheat-day junk food. Aside from that, studies have also shown that digestive enzymes help ease Irritable Bowel Syndrome, some cases of muscle soreness following exercise, and some symptoms of arthritis.

Not all enzyme formulas are equal though. While adverse effects of digestive enzymes are minimal even when you consume a lot of it, some may still trigger side effects such as diarrhea, vomiting, and allergies. Some enzyme formulas in the market also rely on animal-based supplements which are not advisable for vegans and those with dairy or gluten allergies. Thankfully, Enzymedica Digest can rigorously break down fat, protein, fiber, and carbohydrates as a vegan and kosher supplement, and it is dairy and gluten-free. With its patent Thera-blend technology, Enzymedica Digest also works for a wider range of audiences, regardless of the pH levels found in your digestive system. This means that the enzymes in Enzymedica Digest will not break down even if you have an acidic or basic digestive system, allowing it to work 6 times faster and 3 times more effective than other supplements.

Heart disease is the leading cause of death globally. The key to a healthy lifestyle is a healthy heart, which is why cardio exercises and heart-healthy foods like fish are recommended for anybody who is health-conscious. But fish and its piscine taste may not be for everybody, and unless you’re willing to consume a huge amount of it, the Omega-3 fatty acids are best supplemented by fish oil. Because our bodies can only produce a small amount of Omega-3 fatty acids, we look for it in the food we eat in order to regulate the inflammation of our blood vessels and reduce plaque in the heart. However, a lot of the nutrients that we are supposed to consume are lost in the cooking and digestion of our food. To make sure we get the right amount of Omega-3, fish oil has become a popular choice to supplement the essential fatty acids needed for a healthier lifestyle, not only for those with heart disease but also for active individuals who need to take care of their hearts.

Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) in particular are important to help lower blood pressure and support circulation. But many fish oil supplements in the market today do not meet the required daily intake (RDI) of EPA in your diet. They also often come with a fishy and unpleasant aftertaste. Good thing that there are formulations now that lessen the fishy burps while supplying the right amount of EPA that you need. Wiley’s Finest Alaskan Fish Oil Peak EPA is specially formulated to reduce or eliminate fishy burps altogether. Made from a single species and responsibly caught Wild Alaskan Pollock, these soft gel capsules are tested and certified by NSF International, an independent body that regularly tests food, water, and consumer products for high standards. Each gel capsule also contains 750 mg of EPA to make sure that you get the full benefit of your EPA RDI. Of course regular exercise and eating right can help build your stamina and take care of your body better. Add to that two supplements and you can enjoy a better work-life balance, optimizing your energy for things that matter to you. Find them both at www.wellbeingsg.com.

Carbone S, Canada JM, Billingsley HE, Siddiqui MS, Elagizi A, Lavie CJ. Obesity paradox in cardiovascular disease: where do we stand?. Vasc Health Risk Manag. 2019;15:89-100. Retrieved June 16, 2020, https://doi.org/10.2147/VHRM.S168946
Mótyán, J. A., Tóth, F., & Tőzsér, J. (2013). Research applications of proteolytic enzymes in molecular biology. Biomolecules, 3(4), 923–942. Retrieved June 16, 2020, from https://doi.org/10.3390/biom3040923
Money ME, Walkowiak J, Virgilio C, at a Pilot study: a randomized, double-blind, placebo-controlled trial of pancrelipase for the treatment of postprandial irritable bowel syndrome-diarrhea. Frontline Gastroenterology 2011;2:48-56. Retrieved June 16, 2020, from https://fg.bmj.com/content/2/1/48.info
Vuppala KK, Majeed M, Kumar AS, Majeed S, Vaidyanathan P (2016) Multi-Enzyme Complex for the Management of Delayed Onset Muscle Soreness after Eccentric Exercise: A Randomized, Double-Blind, Placebo-Controlled Study. Sports Nutr Ther 1: 113. DOI: 10.4172/2473-6449.1000113. Retrieved June 16, 2020, from https://www.omicsonline.org/open-access/multienzyme-complex-for-the-management-of-delayed-onset-musclesoreness-after-eccentric-exercise-a-randomized-double-blind-placeboc-2473-6449-1000113.php?aid=81357
Ameye, L.G., Chee, W.S. Osteoarthritis and nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Res Ther 8, R127 (2006). Retrieved June 17, 2020, from https://doi.org/10.1186/ar2016
Edakkanambeth varayil J, Bauer BA, Hurt RT. Over-the-counter enzyme supplements: what a clinician needs to know. Mayo Clin Proc. 2014;89(9):1307-12. Retrieved June 17, 2020, from https://arthritis-research.biomedcentral.com/articles/10.1186/ar2016
Cardiovascular Diseases. Retrieved June 17, 2020, from https://www.who.int/health-topics/cardiovascular-diseases/#tab=tab_1
Omega-3 Fatty Acids Fact Sheet For Consumers. Retrieved June 17, 2020, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Culloch, M., M.S., R.D. 12 Benefits of Docosahexaenoic Acid (DHA). Published September 23, 2018. Healthline.com. Retrieved June 17, 2020, from, https://www.healthline.com/nutrition/dha-benefits#section9

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3 Alasan Mengapa Omega 3 & 6 Dapat Membantu Lansia

Asam lemak omega 3 dan 6 telah menjadi berita utama sebelumnya karena sangat bermanfaat bagi kesehatan jantung. Karena alasan ini, makanan dan suplemen kaya omega sering diresepkan oleh dokter untuk pasien lanjut usia untuk mengurangi risiko serangan jantung yang disebabkan oleh usia dan gaya hidup. Namun, asam lemak Omega 3 & 6 memiliki lebih banyak manfaat bagi lansia selain sistem pembuluh darah yang kuat.

Pasokan asam lemak Omega 3 & 6 yang konsisten sangat penting karena tubuh tidak dapat memproduksi asam lemak esensial ini sendiri. Omega 3, khususnya, diperlukan untuk memproduksi asam alfa-linolenat (ALA) yang merupakan faktor penting untuk pencernaan, mengatur peradangan, dan menciptakan energi bagi tubuh. Di sisi lain, asam linoleat (LA) Omega 6 dibutuhkan untuk menjaga jaringan tetap elastis dan sehat, terutama pada organ-organ tubuh yang menjaga tubuh kita tetap bekerja dengan baik.

Untuk orang dewasa yang lebih tua, asam lemak Omega 3 & 6 sangat penting untuk memerangi kerusakan alami yang disebabkan oleh penuaan. Selain menjaga kesehatan jantung, berikut adalah beberapa alasan bagaimana asam lemak esensial ini mengubah keterbatasan para lansia:

Salah satu keluhan terbesar dari para manula adalah kelemahan yang muncul seiring dengan bertambahnya usia. Tidak nyaman dan membuat frustasi karena tidak dapat melakukan berbagai hal dengan mudah pada saat puncak kesehatan Anda, dan kelemahan menjadi alasan mengapa para lansia menjadi kurang aktif secara fisik, sesuatu yang Anda perlukan untuk menjaga gaya hidup sehat. Selain itu, masalah mobilitas menjadi penanda penurunan kognitif, tetapi hal ini dapat dicegah melalui intervensi sejak dini.

Menurut sebuah makalah penelitian yang didanai oleh ActivHealth, asam lemak Omega 3 seperti asam docosahexaenoic (DHA) membantu menjaga orang dewasa yang lebih tua tetap aktif dan tidak terlalu lemah. Penelitian ini menguji sekelompok wanita berusia rata-rata 67 tahun dan menemukan bahwa mereka yang memiliki tingkat DHA yang lebih tinggi memiliki kecepatan berjalan, memori verbal, dan pemrosesan kognitif yang lebih baik daripada mereka yang menggunakan plasebo. (1)

Karena Omega 3 & 6 membantu menjaga mobilitas Anda bahkan di usia lanjut, Omega 3 & 6 juga membantu menjaga otak Anda dalam kondisi puncak. Asam lemak ini telah terbukti bermanfaat dalam mencegah penurunan kognitif, sebagaimana dibuktikan oleh sebuah penelitian terhadap 246 orang lanjut usia yang sehat dengan kadar DHA dalam darah yang diukur dan dicocokkan dengan kemampuan kognitif mereka selama empat tahun. Studi ini menunjukkan bahwa mereka yang memiliki kadar DHA dan EPA yang lebih tinggi memiliki risiko penurunan kognitif 40% lebih rendah. (2)

Selain itu, mereka yang memiliki tingkat DHA darah yang lebih tinggi menunjukkan risiko demensia 47% lebih rendah, menurut sebuah penelitian terhadap 899 orang lanjut usia yang sehat dengan rata-rata usia 76 tahun dengan asupan porsi ikan per minggu. (3) Studi lain menemukan bahwa mereka yang makan ikan setidaknya sekali seminggu memiliki risiko 60% lebih rendah terkena Penyakit Alzheimer dibandingkan mereka yang jarang makan ikan. Ikan dikenal sebagai sumber asam lemak EPA dan DHA yang sehat, dan penelitian ini mengaitkan asupan DHA yang rendah secara langsung dengan kemungkinan perkembangan Penyakit Alzheimer. (4)

Bahkan jika Anda tidak mengembangkan suatu penyakit, orang yang lebih tua masih menderita kehilangan memori karena fungsi otak menjadi kurang kuat di tahun-tahun lanjut usia. DHA terbukti membantu secara signifikan meningkatkan perhatian dan pengenalan memori yang berkelanjutan karena DHA bermitra dengan fosfatidilserin yang ditemukan dalam ekstrak Gingko Biloba. (5)

Pada tahun 2010, sebuah penelitian oleh Northumbria University dalam kemitraan dengan Efamol Ltd mengeksplorasi keampuhan kombinasi asam lemak tak jenuh ganda Omega dibandingkan dengan asam lemak tak jenuh ganda secara terpisah. Penelitian ini mengeksplorasi efek Efamol Efalex Active 50+ pada kinerja kognitif, kelelahan mental sebagai respons terhadap tugas-tugas yang menuntut kognitif, suasana hati/kesejahteraan yang dilaporkan sendiri, dan respons aliran darah otak yang berhubungan dengan tugas. (6)

Pada saat yang sama, fungsi kognitif yang lebih baik membantu menjaga orang dewasa yang lebih tua lebih stabil secara psikologis. Karena sumber daya ikan membantu kadar DHA dalam darah, ditemukan juga bahwa kadar asam lemak Omega yang cukup dalam tubuh kita membantu menstabilkan suasana hati kita. Mereka yang memiliki asupan asam lemak tak jenuh ganda Omega yang lebih rendah menunjukkan peluang lebih tinggi untuk mengalami depresi dan kecemasan dan menurut penelitian, resep minyak ikan yang kaya akan Omega 3 & 6 dapat membantu mengurangi kemungkinan gangguan yang berhubungan dengan suasana hati. (7)

Untuk memenuhi kebutuhan Omega-3 & 6 yang cukup dalam makanan kita, tidak cukup hanya mengandalkan sumber makanan saja. Melengkapi diet Anda dengan Efamol Efalex Active 50+ dapat membantu Anda mencapai tingkat asam lemak tak jenuh ganda Omega yang tepat dalam diet Anda, sehingga Anda dapat sepenuhnya memanfaatkan manfaat di atas. Efamol Efalex Active 50+ juga telah menambahkan Gingko Biloba yang dapat membantu mencegah demensia dan Alzheimer, serta tambahan folat dan Vitamin B12 yang dapat membantu menghambat produksi homosistein yang merusak materi putih.

Dapatkan Efamol Efalex Efalex Active 50+ Anda dari wellbeingsg.com/ hari ini.

Efek Pengobatan pada Kognisi dan Mobilitas: Activhealth: Pikiran Sehat, Tubuh Sehat. (n.d.). Diperoleh pada 19 November 2020, dari https://activhealth.com.sg/research-papers/omega/effects-of-treatment-on-cognition-and-mobility
Heude B, Ducimetiere P, Berr C, 2003, Penurunan kognitif dan komposisi asam lemak membran eritrosit-Studi EVA, American Journal of Clinical Nutrition, 77:803-808, https://academic.oup.com/ajcn/article/77/4/803/4689750
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA, 2006, Kandungan asam docosahexaenoic fosfatidilkolin plasma dan risiko demensia dan penyakit Alzheimer: Studi Jantung Framingham, JAMA Neurology, 63: 1545-1550, https://www.ncbi.nlm.nih.gov/pubmed/17101822
Morris MC, Evans Dam Bienis JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J, 2003, Konsumsi ikan dan asam lemak N-3 dan risiko kejadian penyakit Alzheimer, JAMA Neurology, 60(7):940-946, https://www.ncbi.nlm.nih.gov/pubmed/12873849
Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD, 2013, Fosfatidilserin yang Mengandung Asam Lemak Omega-3 Dapat Meningkatkan Kemampuan Memori pada Individu Lansia yang Tidak Mengalami Demensia dengan Keluhan Memori: Hasil dari Studi Ekstensi Label Terbuka Demensia dan Gangguan Kognitif Geriatri, 38(1-2):39-45
Kennedy, D. (2010). Efek Efalex Active 50+ pada Kinerja Kognitif, Kesejahteraan dan Hemodinamika Otak pada Orang Dewasa yang Lebih Tua yang Sehat – Tampilan Teks Lengkap. Retrieved November 11, 2020, from https://clinicaltrials.gov/ct2/show/NCT01185379
Larrieu, T., & Layé, S. (2018). Makanan untuk Suasana Hati: Relevansi Nutrisi Asam Lemak Omega-3 untuk Depresi dan Kecemasan. Perbatasan dalam fisiologi, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

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欧米茄 3 和 6 可以帮助老年人的 3 个原因

欧米伽 3 和 6 脂肪酸曾因对心脏健康极为有益而成为头条新闻。因此，医生经常给老年患者开富含欧米伽的食物和补充剂，以降低因年龄和生活方式带来的心脏病发作风险。然而，欧米伽 3 和 6 脂肪酸除了对血管系统有益外，对老年人还有更多好处。

持续供应欧米伽 3 和 6 脂肪酸尤为重要，因为人体无法自行产生这些必需脂肪酸。人体需要欧米伽 3 来产生α-亚麻酸（ALA），这是消化、调节炎症和为身体创造能量的重要因素。另一方面，奥米加 6 的亚油酸（LA）是保持组织弹性和健康所必需的，尤其是保持身体正常运转的器官。

对于老年人来说，奥米加 3 和 6 脂肪酸对于对抗衰老引起的自然退化尤为重要。除了保持心脏健康外，以下是这些必需脂肪酸如何改变老年人局限性的一些原因：

老年人最大的抱怨之一就是年老体弱。在健康最旺盛的时候，不能像以前那样轻松地做事情，这既不方便又令人沮丧，而身体虚弱则成为老年人减少运动量的原因，而这正是保持健康生活方式所需要的。此外，行动不便也是认知能力下降的标志，但这可以通过早期干预加以预防。

根据 ActivHealth 公司资助的一项研究论文，欧米伽 3 脂肪酸（如二十二碳六烯酸，DHA）有助于老年人保持行动自如，减少虚弱。这项研究对一组平均年龄为 67 岁的妇女进行了测试，结果发现，与服用安慰剂的妇女相比，DHA 含量较高的妇女在步态速度、语言记忆和认知处理能力方面更胜一筹。 (1)

奥米加 3 和 6 有助于保持您的行动能力，即使您已步入晚年，它也能帮助您保持大脑的最佳状态。一项针对 246 名健康老年人的研究发现，这些脂肪酸对预防认知能力衰退大有裨益，研究人员测量了他们血液中的 DHA 含量，并与他们的认知能力进行了四年的交叉对比。研究表明，DHA 和 EPA 含量较高的人认知能力下降的风险降低了 40%。 (2)

除此之外，根据一项对 899 名平均年龄 76 岁的健康老年人每周鱼类摄入量的研究，血液中 DHA 含量较高的人患痴呆症的风险降低了 47%。(3）另一项研究发现，每周至少吃一次鱼的人与很少吃鱼的人相比，患老年痴呆症的风险降低了 60%。众所周知，鱼是 EPA 和 DHA 脂肪酸的健康来源，而这项研究将 DHA 摄入量低与阿尔茨海默氏症发病几率直接联系起来。 (4)

即使没有罹患疾病，老年人也会出现记忆力减退的问题，因为人到晚年，大脑的功能会变得越来越弱。事实证明，DHA 与银杏叶提取物中的磷脂酰丝氨酸合作，有助于显著提高持续注意力和记忆识别能力。 (5)

2010 年，诺桑比亚大学与 Efamol 有限公司合作开展了一项研究，探讨欧米伽多元不饱和脂肪酸组合与单独使用欧米伽多元不饱和脂肪酸的功效。这项研究探讨了 Efamol Efalex Active 50+ 对认知能力、认知要求高的任务中的精神疲劳、自我报告的情绪/健康状况以及与任务相关的脑血流反应的影响。 (6)

同时，更好的认知功能有助于老年人保持更稳定的心理状态。由于鱼类资源有助于提高血液中的 DHA 水平，人们还发现，体内充足的欧米伽脂肪酸水平有助于稳定情绪。奥米加不饱和脂肪酸摄入量较低的人患抑郁症和焦虑症的几率较高，而根据研究，处方中富含奥米加 3 和 6 的鱼油可能有助于减少与情绪有关的失调。 (7)

要在饮食中摄入充足的欧米伽 3 和 6，仅靠食物来源是不够的。在饮食中补充 Efamol Efalex Active 50+ 可以帮助您达到适当的欧米伽不饱和脂肪酸水平，让您充分享受上述益处。Efamol Efalex Active 50+ 还添加了银杏叶，可帮助预防痴呆症和阿尔茨海默氏症，以及额外的叶酸和维生素 B12，可帮助阻止产生破坏白质的同型半胱氨酸。

今天就从 wellbeingsg.com/ 购买 Efamol Efalex Efalex Active 50+。

治疗对认知和行动能力的影响：Activhealth：Healthy Mind, Healthy Body.(n.d.).于 2020 年 11 月 19 日从 https://activhealth.com.sg/research-papers/omega/effects-of-treatment-on-cognition-and-mobility 检索。
Heude B、Ducimetiere P、Berr C，2003 年，《认知能力下降与红细胞膜的脂肪酸组成–EVA 研究》，《美国临床营养学杂志》，77:803-808，https://academic.oup.com/ajcn/article/77/4/803/4689750。
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA, 2006, Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study, JAMA Neurology, 63:1545-1550, https://www.ncbi.nlm.nih.gov/pubmed/17101822
Morris MC、Evans Dam Bienis JL、Tangney CC、Bennett DA、Wilson RS、Aggarwal N、Schneider J，2003 年，鱼类和 N-3 脂肪酸摄入量与阿尔茨海默病发病风险，JAMA Neurology，60（7）：940-946，https://www.ncbi.nlm.nih.gov/pubmed/12873849。
Vakhapova V、Cohen T、Richter Y、Herzog Y、Kam Y、Korczyn AD, 2013, 磷脂酰丝氨酸（含欧米茄-3 脂肪酸）可改善有记忆障碍的非痴呆老年人的记忆能力：痴呆与老年认知障碍》，38（1-2）：39-45
Kennedy, D. (2010)。Efalex Active 50+ 对健康老年人认知能力、幸福感和脑血流动力学的影响 – 全文阅读。2020年11月11日，从https://clinicaltrials.gov/ct2/show/NCT01185379
Larrieu, T., & Layé, S. (2018)。情绪的食物：营养 Omega-3 脂肪酸与抑郁和焦虑的相关性》。生理学前沿》，9，1047。 https://doi.org/10.3389/fphys.2018.01047

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3 Reasons Why Omega 3 & 6 Can Help Seniors

Omega 3 and 6 fatty acids have made headlines before for being extremely beneficial for a healthy heart. For this reason, omega-rich foods and supplements are often prescribed by doctors to elderly patients in order to lessen the risk of heart attack brought by age and lifestyle. However, Omega 3 & 6 fatty acids have much more benefits for senior citizens besides a robust vascular system.

A consistent supply of Omega 3 & 6 fatty acids is especially important because the body cannot produce these essential fatty acids on their own. Omega 3, in particular, is needed to produce the body’s alpha-linolenic acid (ALA) which is an important factor for digestion, regulating inflammation, and creating energy for the body. Omega 6’s linoleic acid (LA), on the other hand, is required to keep tissues elastic and healthy, particularly that of organs that keep our bodies running properly.

For older adults, Omega 3 & 6 fatty acids are especially important to combat the natural deterioration caused by ageing. Aside from keeping a healthy heart, here are some reasons how these essential fatty acids change the limitations of senior citizens:

One of the biggest complaints of older individuals is the frailty that comes with ageing. It is inconvenient and frustrating to not be able to do things as easily at the peak of your health, and frailty becomes the reason why seniors become less physically active, something that you need to keep a healthy lifestyle. Furthermore, mobility issues serve as markers of cognitive decline, but this can be prevented through an intervention early on.

According to a research paper funded by ActivHealth, Omega 3 fatty acids like docosahexaenoic acid (DHA) help in keeping older adults mobile and less frail. The study tested a group of women averaging 67 years in age and found that those who had a higher level of DHA have better gait speed, verbal memory and cognitive processing than those on placebo. (1)

As Omega 3 & 6 help keep your mobility even in your advanced years, it also helps you keep your brain in peak condition. These fatty acids have been found to be beneficial in preventing cognitive decline, as evidenced by a study on 246 healthy older people with DHA blood levels measured and cross-checked with their cognitive abilities for four years. The study showed that those with higher DHA and EPA levels have a 40% lower risk of cognitive decline. (2)

Aside from that, those with a higher level of blood DHA showed a 47% less risk for dementia, according to a study of a group of 899 healthy older individuals averaging 76 years of age on their intake of fish servings per week. (3) Another study found that those who ate fish at least once a week had a 60% less risk of developing Alzheimer’s Disease versus those who rarely ate fish. Fish is known to be a healthy source of EPA and DHA fatty acids, and the study linked low DHA intake directly with the chance of Alzheimer’s Disease development. (4)

Even if you do not develop a disease, older individuals still suffer from memory loss as the brain’s functions become less robust in the advanced years. DHA is demonstrated to help in significantly improving sustained attention and memory recognition as it is partnered with phosphatidylserine found in Gingko Biloba extracts. (5)

In 2010, a study by the Northumbria University in partnership with Efamol Ltd is exploring the efficacy of a combination of Omega polyunsaturated fatty acids versus those in isolation. This study explored the effects of Efamol Efalex Active 50+ on cognitive performance, mental fatigue in response to cognitively demanding tasks, self-reported mood/well-being, and task-related cerebral blood flow response. (6)

At the same time, better cognitive functions help keep older adults more stable psychologically. As fish resources help with blood DHA levels, it is also found that adequate Omega fatty acid levels in our bodies help stabilize our moods. Those with a lower intake of Omega polyunsaturated fatty acids demonstrate a higher chance to develop depression and anxiety and according to studies, prescriptions of fish oil rich in Omega 3 & 6 may help curtail the chances of mood-related disorders. (7)

When it comes to adequate Omega-3 & 6 in our diets, it is not enough to rely on food sources alone. Supplementing your diet with Efamol Efalex Active 50+ can help you reach the right levels of Omega polyunsaturated fatty acids in your diet, allowing you to fully make use of the benefits above. Efamol Efalex Active 50+ also has added Gingko Biloba that can help keep dementia and Alzheimer’s at bay, as well as additional folate and Vitamin B12 that can help hinder the production of white matter-damaging homocysteine.

Get your Efamol Efalex Efalex Active 50+ from wellbeingsg.com/ today.

Effects of Treatment on Cognition and Mobility: Activhealth: Healthy Mind, Healthy Body. (n.d.). Retrieved November 19, 2020, from https://activhealth.com.sg/research-papers/omega/effects-of-treatment-on-cognition-and-mobility
Heude B, Ducimetiere P, Berr C, 2003, Cognitive decline and fatty acid composition of erythrocyte membranes—The EVA Study, American Journal of Clinical Nutrition, 77:803-808, https://academic.oup.com/ajcn/article/77/4/803/4689750
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA, 2006, Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study, JAMA Neurology, 63:1545-1550, https://www.ncbi.nlm.nih.gov/pubmed/17101822
Morris MC, Evans Dam Bienis JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J, 2003, Consumption of fish and N-3 fatty acids and the risk of incident Alzheimer disease, JAMA Neurology, 60(7):940-946, https://www.ncbi.nlm.nih.gov/pubmed/12873849
Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD, 2013, Phosphatidylserine Containing Omega-3 Fatty Acids May Improve Memory Abilities in Non-demented Elderly Individuals with Memory Complaints: Results from an Open-Label Extension Study Dementia and Geriatric Cognitive Disorders, 38(1-2):39-45
Kennedy, D. (2010). The Effects of Efalex Active 50+ on Cognitive Performance, Well-being and Cerebral Hemodynamics in Healthy Older Adults – Full Text View. Retrieved November 11, 2020, from https://clinicaltrials.gov/ct2/show/NCT01185379
Larrieu, T., & Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in physiology, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

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How Omega 3 & 6 Help Achieve Mental Well-Being

We often think of our mental health and physical health as two separate entities that need to be addressed individually. However, the connection between the two is stronger than you think. When aspiring to be healthier, taking care of one means taking care of the other as well.

There is strong evidence that our mental health is directly affected by factors we put our physical body through. For example, doctors recommend physical exercise to combat depression and those having a better mental disposition is shown to recover from heart surgery much quicker. (1)

Some nutrients are better at taking care of both the mind and body. In this article, we talk about how a healthy dose of Omega-3 and 6 in your diet can help achieve better mental well-being.

Sleeping better is connected with a better mood — with your body well rested and your brain given the time to repair and adjust to everyday stresses. Better sleep also helps in memory retention, allowing children to learn more and make better grades. DHA, a fatty acid processed from Omega-3 ALA, is found to promote sleep in school-aged children, an age when the brain undergoes drastic development. (2)

In an article published by HealthXchange.sg, about 10% of the Singaporean population suffer from anxiety and depressive disorders. (3) While this is lower than US standards and surrounding countries in Southeast Asia, it still translates to at least half a million citizens afflicted with anxiety despite a more advantageous disposition due to the island’s natural protection against natural disasters like earthquakes and tsunamis.

Studies show that anxiety can be caused by the foods we eat. In a paper published in the International Journal of Endocrinology, it says that fats, sugar and processed foods tend to make our anxieties worse. (4) To combat this, we should minimize consumption of these anxiety-triggering foods and eat foods rich in zinc, magnesium, vitamin B and omega 3 fatty acids.

With omega fatty acids’ anti-inflammatory properties, doctors have been prescribing fish oil omega-3 capsules to help manage anxiety. Efamol Efalex Active 50+ is rich with Omega 3 & 6, helping your brain function better by improving the communication between nerves. With its additional ginkgo biloba and vitamin b12 and folic acid, this supplement makes full use of the anti-inflammatory properties of Omega 3 fatty acids, equipping your brain with the necessary functions to combat anxieties.

Omega fatty acids are also being utilized to help manage other mood disturbances other than Major Depressive Disorder. Studies have shown its contribution to managing schizophrenia, post-partum depression, and bipolar disorder. (5)

Dr Mischoulon also says that EPA and DHA fatty acids, both found in fish oil, may be just as active as antidepressants in their function as a secondary messenger system in the cell. (6)

With our diets playing a major role in our mental health, it’s also important to boost brain and body functions with supplemental nutrients. Efamol Efalex Active 50+ is not only rife with omega-3 &6, it also contains key nutrients for better brain function. Ginkgo Biloba is known to enhance memory retention, while Phosphatidylserine helps maintain a healthy nervous system to better bring messages to your brain. At the same time, vitamin B12 and folic acid support better cognitive functions to keep you alert and performing at your best.

Efamol Efalex Active 50+ is free from sugar, gluten, wheat, yeast and milk derivatives, and artificial flavours, colours and preservatives. Get yours today at wellbeingsg.com.

Publishing, H. (2008, May). Optimism and your health. Retrieved October 02, 2020, from https://www.health.harvard.edu/heart-health/optimism-and-your-health
University of Oxford. (2014, March 6). Higher levels of omega-3 in diet are associated with better sleep, study shows. ScienceDaily. Retrieved October 1, 2020 from www.sciencedaily.com/releases/2014/03/140306103931.htm
Lim, J. (2016). Mental Health. Retrieved October 21, 2020, from https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
Murphy, M., & Mercer, J. G. (2013). Diet-regulated anxiety. International journal of endocrinology, 2013, 701967. https://doi.org/10.1155/2013/701967
Osher, Y., & Belmaker, R. H. (2009). Omega-3 fatty acids in depression: a review of three studies. CNS neuroscience & therapeutics, 15(2), 128–133. https://doi.org/10.1111/j.1755-5949.2008.00061.x
Harrar, S. (2012, January). Omega-3 Fatty Acids and Mood Disorders. Retrieved October 06, 2020, from https://www.todaysdietitian.com/newarchives/011012p22.shtml

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欧米茄 3 和 6 如何帮助实现心理健康

我们通常认为，心理健康和身体健康是两个独立的个体，需要分别对待。然而，两者之间的联系比你想象的要紧密。当我们渴望变得更健康时，照顾好其中一个就意味着也照顾好了另一个。

有确凿证据表明，我们的心理健康直接受到我们身体所承受的各种因素的影响。例如，医生建议通过体育锻炼来对抗抑郁，而那些精神状态较好的人从心脏手术中恢复得更快。 (1)

有些营养素更能兼顾身心健康。在本文中，我们将讨论在饮食中摄入健康剂量的欧米伽 3 和欧米伽 6 如何有助于获得更好的精神健康。

睡眠质量的提高与情绪的改善息息相关–身体得到充分休息，大脑有时间修复和适应日常压力。更好的睡眠还有助于保持记忆力，让孩子们学得更多，成绩更好。DHA 是一种由 Omega-3 ALA 加工而成的脂肪酸，对学龄儿童的睡眠有促进作用，而学龄儿童正是大脑急剧发育的时期。 (2)

在 HealthXchange.sg 发表的一篇文章中，约有 10% 的新加坡人患有焦虑症和抑郁症。(3) 虽然这一比例低于美国和东南亚周边国家的标准，但由于新加坡在抵御地震和海啸等自然灾害方面具有得天独厚的优势，因此仍有至少 50 万新加坡人患有焦虑症。

研究表明，焦虑可能是由我们吃的食物引起的。国际内分泌学杂志》（International Journal of Endocrinology）发表的一篇论文指出，脂肪、糖和加工食品往往会加重我们的焦虑。(4) 为了解决这个问题，我们应该尽量少吃这些引发焦虑的食物，多吃富含锌、镁、维生素 B 和欧米茄 3 脂肪酸的食物。

由于欧米伽脂肪酸具有抗炎特性，医生一直在处方鱼油欧米伽-3胶囊来帮助控制焦虑。Efamol Efalex Active 50+ 含有丰富的欧米伽 3 和 6，通过改善神经之间的交流，帮助大脑更好地运作。这款保健品还添加了银杏叶、维生素 b12 和叶酸，充分利用了欧米伽 3 脂肪酸的抗炎特性，使大脑具备对抗焦虑的必要功能。

除重度抑郁症外，欧米茄脂肪酸还被用来帮助控制其他情绪障碍。研究表明，它有助于控制精神分裂症、产后抑郁症和躁郁症。 (5)

Mischoulon 博士还说，鱼油中的 EPA 和 DHA 脂肪酸作为细胞中的二级信使系统，可能与抗抑郁药一样活跃。 (6)

饮食对我们的精神健康起着重要作用，因此补充营养素以增强大脑和身体功能也很重要。Efamol Efalex Active 50+ 不仅富含欧米茄-3 和 6，还含有提高大脑功能的关键营养素。众所周知，银杏叶能增强记忆力，而磷脂酰丝氨酸则有助于维持健康的神经系统，从而更好地将信息传递给大脑。同时，维生素 B12 和叶酸有助于提高认知功能，让您保持警觉，发挥最佳状态。

Efamol Efalex Active 50+ 不含糖、麸质、小麦、酵母和牛奶衍生物，也不含人工香料、色素和防腐剂。立即到 wellbeingsg.com 购买。

出版，H.（2008 年 5 月）。乐观与健康》。2020年10月2日，从 https://www.health.harvard.edu/heart-health/optimism-and-your-health
牛津大学检索。(2014年3月6日）。研究显示，饮食中欧米茄-3含量越高，睡眠质量越好。科学日报》。2020年10月1日，从 www.sciencedaily.com/releases/2014/03/140306103931.htm
Lim, J. (2016)。心理健康》。2020年10月21日，从https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
Murphy, M., & Mercer, J. G. (2013)。饮食调节焦虑。International journal of endocrinology, 2013, 701967. https://doi.org/10.1155/2013/701967
Osher, Y., & Belmaker, R. H. (2009).抑郁症中的欧米伽-3 脂肪酸：三项研究综述》。中枢神经系统神经科学与治疗学》，15（2），128-133。 https://doi.org/10.1111/j.1755-5949.2008.00061.x
Harrar, S.（2012 年 1 月）。欧米伽-3 脂肪酸与情绪障碍》。于 2020 年 10 月 06 日从 https://www.todaysdietitian.com/newarchives/011012p22.shtml 检索。

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Bagaimana Omega 3 & 6 Membantu Mencapai Kesejahteraan Mental

Kita sering menganggap kesehatan mental dan kesehatan fisik kita sebagai dua entitas terpisah yang perlu ditangani secara terpisah. Namun, hubungan antara keduanya lebih kuat dari yang Anda pikirkan. Ketika bercita-cita untuk menjadi lebih sehat, menjaga satu hal berarti juga menjaga hal lainnya.

Ada bukti kuat bahwa kesehatan mental kita secara langsung dipengaruhi oleh faktor-faktor yang kita lakukan pada tubuh fisik kita. Sebagai contoh, dokter merekomendasikan latihan fisik untuk memerangi depresi dan mereka yang memiliki disposisi mental yang lebih baik terbukti lebih cepat pulih dari operasi jantung. (1)

Beberapa nutrisi lebih baik dalam menjaga pikiran dan tubuh. Dalam artikel ini, kita akan membahas tentang bagaimana dosis Omega-3 dan 6 yang sehat dalam makanan Anda dapat membantu mencapai kesehatan mental yang lebih baik.

Tidur yang lebih nyenyak berhubungan dengan suasana hati yang lebih baik – dengan tubuh yang cukup istirahat dan otak yang memiliki waktu untuk memperbaiki diri dan menyesuaikan diri dengan tekanan sehari-hari. Tidur yang lebih baik juga membantu dalam retensi memori, sehingga anak-anak dapat belajar lebih banyak dan mendapatkan nilai yang lebih baik. DHA, asam lemak yang diproses dari Omega-3 ALA, terbukti meningkatkan kualitas tidur pada anak usia sekolah, usia ketika otak mengalami perkembangan drastis. (2)

Dalam sebuah artikel yang diterbitkan oleh HealthXchange.sg, sekitar 10% dari populasi Singapura menderita gangguan kecemasan dan depresi. (3) Meskipun angka ini lebih rendah daripada standar Amerika Serikat dan negara-negara sekitarnya di Asia Tenggara, angka ini masih berarti setidaknya setengah juta penduduknya menderita kecemasan meskipun memiliki disposisi yang lebih menguntungkan karena perlindungan alami pulau ini terhadap bencana alam seperti gempa bumi dan tsunami.

Penelitian menunjukkan bahwa kecemasan dapat disebabkan oleh makanan yang kita makan. Dalam sebuah makalah yang diterbitkan dalam International Journal of Endocrinology, dikatakan bahwa lemak, gula, dan makanan olahan cenderung memperburuk kecemasan kita. (4) Untuk mengatasi hal ini, kita harus meminimalkan konsumsi makanan yang memicu kecemasan ini dan mengonsumsi makanan yang kaya akan seng, magnesium, vitamin B, dan asam lemak omega 3.

Dengan sifat anti-inflamasi asam lemak omega, para dokter telah meresepkan kapsul omega-3 minyak ikan untuk membantu mengatasi kecemasan. Efamol Efalex Active 50+ kaya akan Omega 3 & 6, membantu otak Anda berfungsi lebih baik dengan meningkatkan komunikasi antar saraf. Dengan tambahan ginkgo biloba dan vitamin b12 serta asam folat, suplemen ini memanfaatkan sepenuhnya sifat anti-inflamasi asam lemak Omega 3, melengkapi otak Anda dengan fungsi-fungsi yang diperlukan untuk memerangi kecemasan.

Asam lemak omega juga digunakan untuk membantu mengatasi gangguan suasana hati lainnya selain Gangguan Depresi Mayor. Penelitian telah menunjukkan kontribusinya dalam menangani skizofrenia, depresi pascapersalinan, dan gangguan bipolar. (5)

Dr Mischoulon juga mengatakan bahwa asam lemak EPA dan DHA, keduanya ditemukan dalam minyak ikan, mungkin sama aktifnya dengan antidepresan dalam fungsinya sebagai sistem pembawa pesan sekunder di dalam sel. (6)

Dengan pola makan yang memainkan peran utama dalam kesehatan mental kita, penting juga untuk meningkatkan fungsi otak dan tubuh dengan nutrisi tambahan. Efamol Efalex Active 50+ tidak hanya kaya akan omega-3 & 6, tetapi juga mengandung nutrisi penting untuk fungsi otak yang lebih baik. Ginkgo Biloba dikenal untuk meningkatkan retensi memori, sementara Phosphatidylserine membantu menjaga sistem saraf yang sehat untuk membawa pesan lebih baik ke otak Anda. Pada saat yang sama, vitamin B12 dan asam folat mendukung fungsi kognitif yang lebih baik untuk membuat Anda tetap waspada dan berkinerja terbaik.

Efamol Efalex Active 50+ bebas dari gula, gluten, gandum, ragi dan turunan susu, serta perasa, pewarna dan pengawet buatan. Dapatkan produk ini hari ini di wellbeingsg.com.

Penerbitan, H. (2008, Mei). Optimisme dan kesehatan Anda. Dipetik Oktober 02, 2020, dari https://www.health.harvard.edu/heart-health/optimism-and-your-health
University of Oxford. (2014, Maret 6). Kadar omega-3 yang lebih tinggi dalam makanan dikaitkan dengan tidur yang lebih baik, studi menunjukkan. ScienceDaily. Diperoleh tanggal 01 Oktober 2020 dari www.sciencedaily.com/releases/2014/03/140306103931.htm
Lim, J. (2016). Kesehatan Mental. Dipetik Oktober 21, 2020, dari https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
Murphy, M., & Mercer, J. G. (2013). Kecemasan yang diatur oleh diet. International journal of endocrinology, 2013, 701967. https://doi.org/10.1155/2013/701967
Osher, Y., & Belmaker, R. H. (2009). Asam lemak omega-3 pada depresi: tinjauan dari tiga penelitian. CNS neuroscience & therapeutics, 15(2), 128-133. https://doi.org/10.1111/j.1755-5949.2008.00061.x
Harrar, S. (2012, Januari). Asam Lemak Omega-3 dan Gangguan Suasana Hati. Dipetik Oktober 06, 2020, dari https://www.todaysdietitian.com/newarchives/011012p22.shtml

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Apa yang Dilakukan Omega 3 dan 6 untuk Tubuh Anda? Apakah Anda Benar-Benar Membutuhkannya?

Selama beberapa waktu terakhir, kita telah mendengar media, keluarga, dan teman-teman menggembar-gemborkan manfaat asam lemak Omega – bagaimana kita harus mengonsumsinya lebih sering untuk mendapatkan manfaat kesehatan.

Namun, apa sebenarnya yang dilakukan oleh asam lemak Omega (khususnya Omega-3 dan Omega-6) terhadap tubuh Anda? Apa saja itu? Dan bagaimana cara kita mendapatkannya? Kami menjawab pertanyaan-pertanyaan ini dan menguraikan misterinya dalam artikel ini.

Asam lemak omega-3 adalah lemak tak jenuh ganda yang tidak dapat diproduksi secara alami oleh tubuh. Namun, asam lemak ini merupakan komponen penting dari membran sel kita (1) yang membantu meningkatkan perilaku sel dan responsif terhadap sinyal. Oleh karena itu, asam lemak Omega-3 memainkan peran pendukung dalam meningkatkan berbagai fungsi tubuh kita, yang akan kami jelaskan nanti dalam artikel ini.

Organisasi Kesehatan Dunia (WHO) merekomendasikan bahwa setiap orang harus mengonsumsi setidaknya dua porsi ikan berminyak per minggu dalam menu makanannya untuk mendapatkan asupan Omega-3 yang cukup (2). Ada tiga bentuk asam lemak Omega-3: asam alfa-linolenat (ALA), asam dokosaheksaenoat (DHA), dan asam eikosapentaenoat (EPA). DHA dan EPA adalah yang paling dibutuhkan oleh tubuh kita dan biasanya ditemukan pada ikan berminyak (3).

Omega-6 juga merupakan bentuk lemak tak jenuh ganda yang tidak dapat diproduksi secara alami oleh tubuh. Namun, tidak seperti Omega-3 yang membantu meningkatkan fungsi sel, asam lemak Omega-6 terutama diubah oleh tubuh kita untuk energi. Asam linoleat (LA) adalah asam lemak Omega-6 utama yang digunakan tubuh kita.

Rasio asam lemak Omega-6 dan Omega-3 yang direkomendasikan untuk Anda konsumsi adalah 4:14.

Asam lemak Omega-3 dan Omega-6 terkait dengan berbagai manfaat kesehatan secara keseluruhan. Mereka membantu:

Penelitian telah menunjukkan bahwa orang yang mengonsumsi asam lemak Omega lebih kecil kemungkinannya untuk mengalami depresi dan merasa tidak terlalu cemas (5,6). Bagi kita yang mencari cara untuk mendukung kesehatan mental kita harus mempertimbangkan suplemen Omega-3 dan Omega-6. Para peneliti mengatakan bahwa penelitian jangka panjang berskala besar masih diperlukan untuk mengeksplorasi korelasi tersebut, tetapi tanda-tanda awal cukup menjanjikan.

Penelitian juga menunjukkan bahwa peningkatan asupan Omega-3 dapat meningkatkan daya ingat pada orang lanjut usia dan menyebabkan penurunan fungsi otak yang lebih lambat selama usia lanjut. Hal ini pada gilirannya dapat membantu mencegah penurunan mental yang berkaitan dengan usia dan penyakit Alzheimer.

Para peneliti telah menemukan bahwa masyarakat yang mengonsumsi ikan memiliki tingkat serangan jantung yang rendah (7). Hal ini kemudian dikaitkan dengan konsumsi Omega-3 yang lebih tinggi, yang telah terbukti membantu menurunkan tekanan darah, trigliserida, dan meningkatkan jumlah kolesterol HDL yang baik dalam tubuh kita. Hal ini menyebabkan arteri yang lebih sedikit tersumbat dan jantung yang lebih sehat dan kuat.

Asam lemak omega juga telah ditemukan untuk mengurangi penumpukan lemak dalam hati kita. Hal ini membantu mencegah penyakit hati dan meningkatkan kemampuan tubuh Anda untuk mengurai limbah.

Peradangan adalah respons alami tubuh Anda untuk melawan infeksi dan kerusakan. Namun, peradangan jangka panjang terkait dengan berbagai penyakit kronis seperti kanker, sindrom metabolik, dan penyakit jantung.

Asam lemak omega-3 menurunkan produksi zat inflamasi seperti eikosanoid dan cyntokines (8), sehingga mengurangi peradangan di seluruh tubuh dan menurunkan risiko penyakit kronis.

Selama bertahun-tahun, penelitian di kalangan wanita remaja dan dewasa menunjukkan bahwa mereka yang mengonsumsi lebih banyak asam lemak Omega melaporkan nyeri haid yang lebih ringan (9,10). Hal ini membantu membuat siklus menstruasi lebih tertahankan bagi banyak wanita dan meningkatkan kualitas hidup mereka.

Dua bentuk asam lemak Omega-3, DHA dan EPA secara langsung bertanggung jawab atas membran sel yang sehat yang berkontribusi pada kulit yang kenyal dan bebas kerut. EPA secara khusus membantu mengelola produksi minyak dan tingkat hidrasi, mengurangi risiko jerawat dan penuaan dini (11).

Asam lemak Omega-6 relatif lebih mudah diperoleh dalam makanan kita dibandingkan dengan Omega-3. Hal ini karena kehadirannya dalam banyak minyak goreng yang digunakan dalam makanan kita. Ini termasuk minyak bunga matahari, minyak kedelai dan minyak jagung. Ini juga dapat ditemukan dalam biji bunga matahari, biji labu dan kenari.

Di sisi lain, asam lemak omega-3 terutama berasal dari ikan berminyak seperti salmon, herring, makarel, dan sarden. Sumber lainnya termasuk minyak ikan, biji rami dan biji chia. Sumber-sumber makanan ini bisa jadi mahal untuk dimasukkan ke dalam makanan kita, atau bahkan sulit didapat. Karena tidak selalu memungkinkan untuk mendapatkan asam lemak Omega-3 melalui makanan utuh, beberapa orang memilih untuk beralih ke suplemen untuk memastikan mereka memenuhi asupan mingguan yang direkomendasikan.

Kami merekomendasikan Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA) dan Efamol Pure Evening Primrose Oil sebagai pilihan yang tepat untuk memenuhi kebutuhan Omega-3 dan Omega-6 Anda.

Minyak Ikan Alaska Liar Terbaik dari Wiley terbukti secara klinis meningkatkan kadar Omega-3 dalam jaringan otot dan sel darah merah manusia. Produk ini mengandung minyak ikan Pollock Alaska yang dimurnikan dan dipekatkan untuk memberikan dosis puncak 750mg EPA dalam setiap soft gel. Yang diperlukan hanyalah satu gel lembut sehari untuk mendapatkan manfaat penuh.

Efamol Pure Evening Primrose Oil adalah suplemen minyak evening primrose paling ampuh di pasaran yang membantu menjaga keseimbangan hormon dan mempromosikan kulit yang halus dan tampak sehat. Minyak ini menggunakan evening primrose yang dibudidayakan secara khusus dengan biji yang mengandung 33% lebih banyak GLA daripada minyak lainnya. Sangat cocok untuk wanita dari segala usia yang ingin meredakan gejala menopause seperti nyeri haid, rasa panas, dan perubahan suasana hati. Serta wanita yang ingin mencegah kondisi kulit seperti Eksim dan Dermatitis sambil menjaga kulit tetap lembut, kenyal dan sehat.

Surette, ME (2008). Ilmu pengetahuan di balik asam lemak omega-3 makanan. Canadian Medical Association Journal, 178(2), 177-180. https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD. Asupan referensi diet untuk DHA dan EPA. Prostaglandin Asam Lemak Esensial Leukot. 2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong. (n.d.). Omega-3: 5 Alasan Mengapa Wanita Membutuhkannya. Healthxchange. Dipetik Juli 14, 2020, dari https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. (2012, Agustus 2). Cara Mengoptimalkan Rasio Omega-6 ke Omega-3 Anda. Healthline. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Asam Lemak Omega-3 dan Depresi: Bukti Ilmiah dan Mekanisme Biologis. Oxidative Medicine and Cellular Longevity, 2014, 1-16. https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015). Suplementasi jangka pendek asam lemak tak jenuh ganda omega-3 rantai panjang akut dapat mengubah status depresi dan mengurangi gejala di antara orang dewasa muda yang mengalami depresi: Uji coba acak dan terkontrol plasebo awal. Psychiatry Research, 229(1-2), 485-489. https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. Tinjauan historis asam lemak n-3 dan penyakit jantung koroner. Am J Clin Nutr. 2008;87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. asam lemak tak jenuh ganda n-3, peradangan, dan penyakit inflamasi. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. Nyeri haid pada wanita Denmark berkorelasi dengan rendahnya asupan asam lemak tak jenuh ganda n-3. Eur J Clin Nutr. 1995;49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Suplementasi dengan asam lemak tak jenuh ganda omega-3 dalam pengelolaan dismenore pada remaja. Am J Obstet Gynecol. 1996;174(4):1335-1338. doi:10.1016/s0002-9378(96)70681-6
Spencer EH, Ferdowsian HR, Barnard ND. Diet dan jerawat: tinjauan terhadap bukti-bukti yang ada. Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x

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欧米茄 3 和 6 对身体有什么作用？您真的需要它吗？

一段时间以来，我们经常听到媒体、家人和朋友大肆宣扬欧米茄脂肪酸的好处–我们应该多摄入欧米茄脂肪酸，以获得健康益处。

但是，欧米茄脂肪酸（特别是欧米茄-3 和欧米茄-6）对人体到底有什么作用？它们是什么？我们如何获取它们？我们将在本文中回答这些问题并揭开谜底。

奥米加-3 脂肪酸是多不饱和脂肪，人体无法自然产生。不过，它们是细胞膜的重要组成部分(1)，有助于改善细胞行为和对信号的反应。正因为如此，Omega-3 脂肪酸在改善人体各种功能方面发挥着辅助作用，我们将在本文后面详细介绍。

世界卫生组织（WHO）建议，个人每周至少应在饮食中摄入两份油性鱼类，以获得足够的欧米伽-3 摄入量（2）。欧米伽-3 脂肪酸有三种形式：α-亚麻酸（ALA）、二十二碳六烯酸（DHA）和二十碳五烯酸（EPA）。DHA 和 EPA 是人体最需要的，通常存在于油性鱼类中 (3)。

奥米加 6 也是一种多不饱和脂肪，人体无法自然产生。然而，与有助于改善细胞功能的 Omega-3 不同，Omega-6 脂肪酸主要被人体转化为能量。亚油酸（LA）是人体使用的主要 Omega-6 脂肪酸。

建议摄入的 Omega-6 和 Omega-3 脂肪酸比例为 4:14。

欧米茄-3 和欧米茄-6 脂肪酸与多种整体健康益处有关。它们有助于

研究表明，摄入欧米伽脂肪酸的人不太容易抑郁，也不太焦虑（5,6）。正在寻找支持心理健康方法的人应该考虑补充欧米伽-3 和欧米伽-6。研究人员表示，还需要进行更大规模的长期研究来探讨这种相关性，但初步迹象表明这种研究很有前景。

研究还表明，增加欧米伽-3 的摄入量可以改善老年人的记忆力，并减缓老年期大脑功能的衰退。这反过来又有助于预防与年龄有关的智力衰退和阿尔茨海默氏症。

研究人员发现，主要食用鱼类的社区心脏病发作率较低（7）。这与欧米茄-3 的摄入量较高有关，欧米茄-3 有助于降低血压、甘油三酯，并增加人体内良好的高密度脂蛋白胆固醇的含量。这将减少动脉堵塞，使心脏更健康、更强壮。

研究还发现，奥米加脂肪酸能减少肝脏中脂肪的堆积。这有助于预防肝病，提高身体分解废物的能力。

炎症是人体抵御感染和损伤的自然反应。然而，长期炎症与癌症、代谢综合征和心脏病等多种慢性疾病有关。

奥米加-3 脂肪酸能降低类二十酸和细胞因子等炎症物质的产生（8），从而减少全身炎症，降低患慢性病的风险。

多年来，对青少年和成年女性的研究表明，摄入更多欧米茄脂肪酸的女性痛经程度较轻（9,10）。这有助于让许多女性更容易忍受月经周期，并提高她们的生活质量。

DHA 和 EPA 这两种形式的奥米加-3 脂肪酸直接参与细胞膜的健康，使皮肤柔软无皱。EPA 尤其有助于管理油脂分泌和水合水平，降低痤疮和过早衰老的风险 (11)。

与欧米茄-3 相比，欧米茄-6 脂肪酸更容易从我们的饮食中获取。这是因为它们存在于我们饮食中使用的许多食用油中。这包括葵花籽油、大豆油和玉米油。葵花籽、南瓜籽和核桃中也含有这种脂肪酸。

另一方面，奥米加-3 脂肪酸主要来自三文鱼、鲱鱼、鲭鱼和沙丁鱼等油性鱼类。其他来源包括鱼油、亚麻籽和奇亚籽。在我们的饮食中摄入这些食物可能成本较高，甚至难以获得。由于并不总能从整个食物中获取欧米伽-3 脂肪酸，一些人选择服用补充剂来确保达到每周的建议摄入量。

我们推荐 Wiley’s Finest 野生阿拉斯加鱼油（峰值 EPA）和 Efamol 纯月见草油，它们是满足您对 Omega-3 和 Omega-6 需求的最佳选择。

Wiley’s Finest 野生阿拉斯加鱼油经临床验证可提高人体肌肉组织和红血球中的欧米伽-3 含量。它含有经过纯化和浓缩的阿拉斯加鳕鱼油，每支软胶囊可提供 750 毫克 EPA 的最高剂量。每天只需一支软胶囊，就能获得全部益处。

Efamol 纯月见草油是市场上最有效的月见草油补充剂，有助于保持荷尔蒙平衡，促进皮肤光滑健康。它采用特别培育的月见草种子，其 GLA 含量比其他油类高出 33%。非常适合希望缓解痛经、潮热和情绪波动等更年期症状的各年龄段女性。也适合希望预防湿疹和皮炎等皮肤病，同时保持皮肤柔软、细腻和健康的女性。

Surette, M. E. (2008)。膳食欧米伽-3 脂肪酸背后的科学。https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD.DHA 和 EPA 的膳食参考摄入量。Prostaglandins Leukot Essent Fatty Acids.2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong.(n.d.).欧米茄-3：女性需要它的 5 个原因》。Healthxchange。2020年7月14日，从 https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. （2012年，8月2日）。如何优化 Omega-6 与 Omega-3 的比例。https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014)。欧米茄-3 脂肪酸与抑郁症：科学证据与生物机制》。氧化医学与细胞长寿》，2014 年，1-16。 https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015)。短期补充急性长链欧米伽-3 多不饱和脂肪酸可改变抑郁症患者的抑郁状态并减轻症状：一项初步的随机和安慰剂对照试验。精神病学研究》，229（1-2），485-489。 https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. n-3 脂肪酸与冠心病的历史概述。Am J Clin Nutr. 2008; 87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. n-3 多不饱和脂肪酸、炎症和炎症性疾病。Am J Clin Nutr. 2006; 83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. 丹麦妇女的痛经与低 n-3 多不饱和脂肪酸摄入相关。Eur J Clin Nutr. 1995; 49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL.补充欧米伽-3 多不饱和脂肪酸治疗青少年痛经。Am J Obstet Gynecol.1996；174（4）：1335-1338。DOI：10.1016/s0002-9378（96）70681-6
Spencer EH、Ferdowsian HR、Barnard ND。饮食与痤疮：证据综述。Int J Dermatol.2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x

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What Does Omega 3 and 6 Do for Your Body? Do You Really Need It?

For some time now, we’ve heard the media, family and friends tout the benefits of Omega fatty acids — how we should consume them more often for their health benefits.

But what exactly do Omega fatty acids (specifically Omega-3 and Omega-6) do to your body? What are they? And how do we get them? We answer these questions and break down the mystery in this article.

Omega-3 fatty acids are polyunsaturated fats that cannot be produced naturally by the body. However, they are an important component of our cell membranes (1) that help to improve cellular behaviour and responsive to signals. Because of this, Omega-3 fatty acids play a supporting role in improving various functions of our body, which we will detail later in this article.

The World Health Organization (WHO) recommends that individuals should consume at least two portions of oily fish per week into their diet to get enough Omega-3 intake (2). There are three forms of Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are what our bodies need the most and are typically found in oily fish (3).

Omega-6 are also a form of polyunsaturated fats that cannot be produced naturally by the body. However, unlike Omega-3 which aid in improving cellular function, Omega-6 fatty acids are primarily converted by our body for energy. Linoleic acid (LA) is the main Omega-6 fatty acid our body uses.

The recommended ratio of Omega-6 to Omega-3 fatty acids you should consume is 4:14.

Omega-3 and Omega-6 fatty acids are linked to a variety of overall health benefits. They help:

Studies have shown that people who consume Omega fatty acids are less likely to be depressed and feel less anxious (5,6). Those of us who are looking for ways to support our mental health should consider Omega-3 and Omega-6 supplements. Researchers say that more large-scale, long-term studies are needed to explore the correlation, but the initial signs are promising.

Studies have also shown that increased intake of Omega-3 can improve memory in older people and leads to a slower decline in brain function during old age. This in turn can help prevent age-related mental decline and Alzheimer’s disease.

Researchers have found that communities who primarily consume fish have low rates of heart attacks (7). This has since been linked to higher Omega-3 consumption, which has be shown to help reduce blood pressure, triglycerides and increase the amount of good HDL cholesterol in our bodies. This leads to less clogged arteries and a healthier, stronger heart.

Omega fatty acids has also been found to reduce fat build-up in our liver. This helps prevent liver disease and improves your body’s ability to break down waste.

Inflammation is your body’s natural response to fight off infections and damage. However, long-term inflammation is linked to a variety of chronic illnesses like cancer, metabolic syndrome and heart disease.

Omega-3 fatty acids lowers the production of inflammatory substances like eicosanoids and cyntokines (8), thereby reducing inflammation throughout the body and lowering your risk of chronic illness.

Over the years, studies amongst adolescent and adult women have shown that those who consumed more Omega fatty acids report milder menstrual pain (9,10). This helps make the menstrual cycle more bearable for many women and improves their quality of life.

The two forms of Omega-3 fatty acids, DHA and EPA are directly responsible for healthy cell membranes that contribute to supple and wrinkle-free skin. EPA in particular helps to manage oil production and hydration levels, reducing the risk of acne and premature aging (11).

Omega-6 fatty acids are relatively easier to obtain in our diet as compared to Omega-3. This is because of their presence in many of the cooking oils used in our diet. This includes sunflower oil, soybean oil and corn oil. It can also be found in sunflower seeds, pumpkin seeds and walnuts.

Omega-3 fatty acids on the other hand, mainly come from oily fish like salmon, herring, mackerel and sardines. Other sources include fish oil, flaxseeds and chia seeds. These food sources can be costly to incorporate into our diet, or even hard to source. As it is not always possible to obtain Omega-3 fatty acids via whole foods, some people choose to turn to supplements to ensure they meet their recommended weekly intake.

We recommend Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA) and Efamol Pure Evening Primrose Oil as great choices to meet your Omega-3 and Omega-6 needs.

Wiley’s Finest Wild Alaskan Fish Oil is clinically proven to increase Omega-3 levels in human muscle tissue and red blood cells. It contains purified and concentrated Alaskan Pollock fish oil to provide a peak dose of 750mg of EPA in each soft gel. All it takes is just one soft gel a day to get the full benefits.

Efamol Pure Evening Primrose Oil is the most potent evening primrose oil supplement on the market that helps to maintain hormonal balance and promote smooth, healthy-looking skin. It uses a specially cultivated evening primrose with seeds that contain 33% more GLA than other oils. Great for women of all ages looking to relieve menopausal symptoms such as menstrual pain, hot flushes and mood swings. As well as women looking to prevent skin conditions like Eczema and Dermatitis while maintaining soft, supple and healthy skin.

Surette, M. E. (2008). The science behind dietary omega-3 fatty acids. Canadian Medical Association Journal, 178(2), 177–180. https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD. Dietary reference intakes for DHA and EPA. Prostaglandins Leukot Essent Fatty Acids. 2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong. (n.d.). Omega-3: ​5 Reasons Why Women Need It. Healthxchange. Retrieved July 14, 2020, from https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. (2012, August 2). How to Optimize Your Omega-6 to Omega-3 Ratio. Healthline. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 1–16. https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Research, 229(1–2), 485–489. https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr. 2008;87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995;49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338. doi:10.1016/s0002-9378(96)70681-6
Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x