Women have some control over breast cancer risk

My mother has been urging me to go get a test that will tell me I carry a gene that puts me at risk for developing breast cancer. As I’ve written, I’m hesitant to find out if I have this breast cancer gene. What will it mean if I do? I play an anxiety-ridden waiting game until the disease develops? No thanks. I’m too much of a control freak for that. I don’t like the idea that I can’t actively do anything to protect my health.

As it turns out, a group of cancer researchers have stated that one in three breast cancer cases can be prevented by better diet and more exercise. The experts, who gathered this week at a conference in Barcelona this week, announced figures that show that an estimated 25 to 30 per cent of breast cancer cases could be prevented if women were thinner and exercised more, reports the Associated Press.


Cancer researcher Dr. Michelle Holmes from Harvard University told the Associated Press that people may be focusing too much on the role genetics play in cancer risk. Here’s what she said in the article:

"The genes have been there for thousands of years, but if cancer rates are changing in a lifetime, that doesn't have much to do with genes.”

The message: We do have some control over our own health. That's empowering, but the trick here is to balance this information while being careful not to blame or selves or feel guilty if we do get sick. Women already suffer enough guilt when it comes to our bodies, wouldn’t you agree?

So how can you start making healthier choices in order to prevent your breast cancer risk? By making small changes to our diets and activity levels every day. Here are some easy-to-follow tips to get you started:

Walk your way to slimmer, stronger legs




Maximize your toning and weight-loss efforts—and get trimmer, stronger-looking legs—with a regular walking routine. Here's how to do it, indoors or out

You already know that walking improves the muscle tone in your lower body and uses up cal­ories—a 45-minute brisk walk burns 270 calories (based on a 150-lb. woman). You also know it’s safe, low-impact and easily incorporated into your everyday routine, and the Heart and Stroke Foundation of Canada recommends 30 to 60 minutes of brisk walking per day to get in shape. Did you realize, though, that the way you walk—your gait—is key? It’s important for both your balance and stability as you move (therefore helping to keep you injury-free), and good form provides maximum power for minimum effort. Combine the right way of walking with good posture and you’ll also look slimmer. Here’s how.
Best way to hold your body

The key to avoid wasting energy and to maintain your balance is to hold your body upright but relaxed. Leaning too far forward or back while walking can place unnecessary strain on your hips, knees and spine.
Best way to take steps

When you take a step forward, you should naturally land on the outer edge of your heel, rather than flat on the ground. Your foot then rolls inward so that the inner edge of the sole takes more of your body weight. This inward roll—called pronation—absorbs shock and helps you to balance. Without proper pronation, the foot and ankle have problems stabilizing the body. Experts estimate that well over half of the population either under- or over-pronates.
Best ways to get benefits

• Watch stride length
When walking for fitness at a faster pace than normal, a common mistake is to place the front foot too far ahead. This can lead to jarred ankles and knees, and can cause pain along the muscles at the front of the shins. Focus on taking shorter but quicker steps. The power you generate while walking comes from your back leg, so concentrate on pushing off with your back leg and foot with each step.

• Increase difficulty
If you are already an avid walker, you may want to try longer distances. But you don’t necessarily need to walk farther or faster to work your muscles harder—walking up hills or on soft surfaces, such as sand, increases the work that your muscles must do.

• Try it with poles
Nordic walking also ups the intensity. This popular exercise, developed in Scandinavia, involves holding on to two walking poles. As you stride forward with your left foot, you move the right pole forward, and vice versa. The poles encourage you to safely increase the length of your stride so you can burn more calories than during normal walking, and the swinging arm and torso motion means you get more of an upper body workout. These poles can also help reduce the load on your knees and hips.

• Count steps

A great way to stay motivated is to use a pedometer. The ideal number of steps, according to heart experts, is 10,000 (about eight kilometres) a day.
4 steps to using a treadmill

Prefer to do your walking indoors? Get started with this easy-to-follow advice:

1. Stand on the treadmill with your head and chin up and your chest lifted. You can touch the rails for balance, but do not grip them.

2. Start the machine slowly. As you walk, roll your foot from heel to ball and push up with your toes as you swing your other leg forward. Keep your arms slightly bent and swing them naturally.

3. Gradually increase the speed. You should breathe a little harder, but not so hard that you can’t hold a conversation. If you need to hold on to the rails, you are probably working too hard. Depending on your fitness level, walk briskly for 30 to 60 minutes.

4. At the end of your session, slowly decrease your speed until you reach a gentle walking pace. Cool down at this speed for about five minutes.

Walk off 10 pounds




Start the Best Health Walking Plan today to get trim and fit in just eight weeks

Walking works. That’s the message that comes through loud and clear from fitness experts, researchers and everyday Canadian women. Walking is cheap and it can help you lose excess weight—and avoid the health problems that go along with it, such as high blood pressure and high blood sugar. Plus, studies have linked moderate exercise to lower rates of stress and certain cancers.

Our comprehensive walking regimen was developed by Jessica Zapata, a certified personal trainer and co-owner of Infinite Fitness in Edmonton, and vetted by Lynn Kanuka, RunWalk coordinator for SportMedBC, a Vancouver not-for-profit society of sport medical and paramedical practitioners. It focuses on building endurance and burning fat. So if you want to lose weight, ward off disease and have fun while you’re at it, try the Best Health Walking Plan today!
Get ready to move!

What’s the difference between fitness walking and everyday walking? “To lose weight and improve fitness levels, you really have to get your heart rate up,” says Zapata. “A stroll isn’t enough.” If you need to increase the intensity of your workout, consider walking faster, heading uphill or moving your arms more, perhaps with walking poles (available at most sporting goods stores).

For best results, invest in a heart monitor—a commonly used brand, Polar, starts at about $60—to measure your heart rate while you exercise. (You can program the monitor with your age and resting and maximum heart rates to automatically calculate your progress.)

If you find the walking plan a bit complex, or don’t want to buy a monitor, simply walk the recommended total time each day, increasing the speed and intensity of the shorter walks each week, and maintaining a steady but brisk pace for the longer walks.

Talk with your doctor before starting any fitness plan, and remember to rest and recharge every few days, rather than walk five days in a row.

Week one


DAY 1 WALK
5 min at 50% max heart rate (HR)
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 3 WALK
5 min at 50% max HR
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 5 WALK
5 min at 50% max HR
30 min at 60% max HR
10 min at 50% max HR
Total: 45 minutes
Week two


DAY 1 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 3 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
35 min at 60% max HR
10 min at 50% max HR
Total: 50 minutes

Week three


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes


DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
40 min at 60% max HR
10 min at 50% max HR
Total: 55 minutes

Week four


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR.
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 5 WALK
5 min at 50% max HR
45 min at 60% max HR
10 min at 50% max HR
Total: 60 minutes

Week five


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
20 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 60% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
20 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 60% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 5 WALK
5 min at 50% max HR
40 min at 65% max HR
10 min at 50% max HR
Total: 55 min
Week six


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
25 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 45 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
25 min at 70% max HR
10 min at 50% max HR
Total: 45 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 5 WALK
5 min at 50% max HR
45 min at 65% max HR
10 min at 50% max HR
Total: 60 minutes

Week seven


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 5 WALK
5 min at 50% max HR
50 min at 65% max HR
10 min at 50% max HR
Total: 65 minutes
Week eight


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 5 WALK
5 min at 50% max HR
55 min at 65% max HR
10 min at 50% max HR
Total: 70 minutes

7 walking tips

Get the most out of your walking workout with these expert ideas



1# Banish blisters with the Band-Aid Anti-Blister Stick, about $10 at drugstores. Just apply the solid lubricant (it looks like a mini stick of deodorant) to your foot’s trouble spots to eliminate friction and stop blisters before they start.

2#Walk tall Poor posture can lead to injury for fit­ness walkers, explains Linda Dagenais, a physio­therapist in Timmins, Ont. “Some common problems are leaning forward too much, tensing the shoulders and not swinging the arms enough.”

3#Drink up Swig from a chic stain­less steel bottle, available at sporting goods and health food stores for about $18 and up. And keep that water icy cold during your walk with innovative slim “ice sticks” that fit neatly into sports bottles. (They’re available at some kitchen supply stores for about $12 for two trays.)

4# Don’t break the bank According to a recent small study of nine different pairs of shoes, published in the British Journal of Sports Medicine, pricey shoes (around $150) aren’t really any better than less expensive ones (around $85). Look for sneakers that can be firmly laced up, and have a cushioned, smooth interior. Your toes should be able to move freely, with up to one centimetre of space from the tip of your big toe to the end of the shoe. Seamless socks made of cotton, wool or a synthetic fibre such as CoolMax are preferable because they won’t chafe or get soggy with sweat.

5# Walk and learn Taking a vacation this summer? Download a walking tour of cities ranging from Dublin to Shanghai onto your iPod or MP3 player. They’re available at tourcaster.com. Some are free; others cost up to US$25.

6# Set a goal Give your motivation a boost by training for a specific char­ity walk, such as the Super Cities Walk for MS, Joints in Motion or the CIBC Run for the Cure.

7# Walk safe Researchers at the Harvard School of Public Health found that women who felt unsafe in their communities after dark took a thousand fewer steps a day. If you feel your neighbourhood is a little too dicey for a walk after sundown, talk to your local health centre about getting an after-hours walking program started in a local mall or school.

Mindful walking: Could it help you?




Mindful walking, or walking meditation, combines the physical benefits of moving with the mental benefits of meditating. Find out how to get started and how mindful walking can help you gain focus and fight stress

Researchers have long touted the physical benefits of walking, such as increased oxygen intake, revved-up circulation, a healthier heart and calorie burning. But walking can also shed stress and enhance calm energy. “Mindful walking means that you’re living in the moment,” says Laura Farres, a Vancouver sport psychology consultant. So instead of pounding the pavement with your head down and earphones in, enjoy active meditation, time to re-energize and think.

Be deliberate

“Think about every aspect of your foot movement: lifting the heel, the middle of your foot and then the toes,” says JoAnne Hunter, a nurse practitioner at Toronto Western Hospital who teaches walking meditation, in which participants walk very slowly, inhaling with one step and exhaling with the next. “This helps you think about your connection to the earth,” Hunter says. “You feel peaceful and in touch with your body, which reduces stress.”
Walk in circles

Labyrinths are large circular patterns, often painted on the floor or defined with rocks or plants on the ground, which have been used in various cultures—from ancient India to North American Hopi Indians to medieval Europe—for thousands of years to help focus the mind and enhance the spirit. The spiral pattern, which is repeated in nature (think of a seashell, for example), and the act of walking toward a central goal, are thought to play a role. To find one of the more than 150 labyrinths in Canada, go to labyrinthsociety.org and click on “Labyrinth locator.” Repeating a short loop on a nature trail may help you achieve the same calming effect.
Breathe big

“Try visualizing energy with your breathing: You’re breathing in fresh air, a new day, a different attitude; you’re breathing out everything that’s stale, old and tired,” says Scott Kortge. Or think of a colour that represents peace and acceptance to you. Imagine that colour coming into your body when you inhale, and another colour that represents anger or fatigue going out as you exhale.

Are you breathing the right way?

Good breathing is a major component of good health, yet many of us spend our lives taking too-shallow breaths that can increase our stress levels. Find out how to breathe the right way and get some breathing techniques to try



For most of us, breathing is nothing more than an automatic function that keeps us alive, a steady flow that brings in vital oxygen and expels carbon dioxide. But unlike heartbeat or digestion, breath is a bodily function we can consciously control. If you’ve ever taken a deep breath to keep a panic attack at bay, then you already know the wonders breathing can have on your well-being. Not only will paying regular attention to your breath give you a good reading on your mental and emotional state, you’ll also tap into an easy and effective way to manage stress and anxiety.

Though we usually take it for granted, we use the breath in lots of different ways every day: gasping when we cry, hyperventilating when we’re panicked and breathing deeply when we laugh. But most of us still live day-to-day taking shallow, unconscious breaths—and that’s not good for us. “A lot of people don’t realize they aren’t breathing properly,” says Adam Prinsen, a naturopathic doctor based in Peterborough, Ont. “They are breathing in a way that reflects stress—and by breathing that way, they’re actually sending a message to their nervous system that they are stressed. It’s a vicious circle.”
How to breathe properly

For an example of proper breathing, Prinsen suggests watching an animal or newborn baby while they’re sleeping—they breathe steadily and effortlessly from their bellies. But by the time we’re four or five years old, we’ve already learned improper breathing habits, and they soon become ingrained. “Eventually you’re 40 and you’ve been breathing in an unhealthy way for years,” says Prinsen. “If you want to change your breathing, you have to put effort into changing your habits.”

The first step toward using your breath more effectively is to pay attention to it. “Notice what your breath is doing when you’re stressed, when you’re happy, during sex, and while doing exercise,” says Seth Daley, a Halifax-based yoga teacher, explaining that once you understand the way you breathe, you can start to modify it. Daley says breathing is integral to most forms of yoga—and is ultimately a more important part of the practice than the physical postures. As he explains, the Sanskrit word for breath, prana, also means energy, and it’s a vital indicator of our overall well-being. That’s why practices that incorporate the breath—like yoga, tai chi and Pilates—are good places to start in learning how to use yours more effectively.
Learning good breathing techniques

The key to good technique is learning how to breathe with your diaphragm. That’s the muscle beneath your rib cage, the same one you use for singing or laughing. “If you’re breathing properly, you can feel your diaphragm pushing down into your belly,” says Prinsen, who points out that through it isn’t crucial for the abdomen to go in and out while you’re breathing, it can be a good technique. If you’re guilty of holding in your stomach so that it looks flatter—and many women are—then you definitely aren’t using your diaphragm properly. And utilizing the diaphragm is the key to letting go of stress. “It sends a message to the nervous system that you’re relaxed,” says Prinsen.

Daley says learning to control the breath is as simple as taking long, deliberate inhales at designated times throughout the day. He recommends counting to three as you breathe in, and then again as you exhale, making each inhale and exhale the same length, without pausing. “Not only does it make you aware of your breathing patterns, but it forces you to calm down and it draws your focus inward, like meditation does,” says Daley. He also suggests lying down with a pillow under your upper back as an even easier method to practise calm breathing. Once you get good at it, you can practice calm breathing while you’re walking, doing dishes or sitting in your car at a stoplight.
Finding a daily breathing routine

Though Prinsen recommends deep breathing for 10 to 20 minutes a day, he says even practising for a minute every hour will have noticeable benefits. “It will completely change your mental and emotional state,” he says. As an added bonus, he adds that good breathing has physical benefits for the whole body, as it helps reduce acidity and makes the body more alkaline. “If you have chronic acidity in your body tissue,” he explains, “you’ll have a greater tendency to develop chronic disease.” Isn’t that worth taking a deep breath for?

Don't miss to see more weekly info like this on this site.

Oh-mega!

Make your body a well-oiled machine with heart-healthy, brain-boosting omega-3s



Finally, everything you need to know about omega-3 fatty acids: what they do for you, how much is enough and the best ways to get them into your diet.

The benefit of eating fish isn’t an entirely new discovery. Scientists have known for decades that fish oils have positive health effects. Studies in the 1970s showed that the Inuit had a much lower incidence of cardiovascular disease than most Europeans, as did people who ate a Mediterranean diet. The Japanese, meanwhile, have one of the highest life expectancies. All these diets are particularly rich in omega-3 fatty acids—found in large amounts in most fish. Mounting scientific evidence shows that as well as helping our hearts, a diet rich in omega-3s is beneficial in reducing diabetes, depression, attention-deficit hyperactivity disorder (ADHD), cancer and Alzheimer’s disease. And there’s also strong evidence that omega-3s counter inflammatory diseases such as rheumatoid arthritis and Crohn’s disease.

Omegas are types of polyunsaturated fatty acids. They are called “essential” fatty acids because the body needs them but can’t manufacture them, so we have to get them from our diet. The ones getting all the attention right now are omega-3s; others include omega-6s and -9s. Researchers believe our contemporary Western diet is unbalanced, because it contains high amounts of omega-6 fatty acids (which come from grains) and not enough omega-3s.

Scientists believe omega-9s, found in fats such as olive oil, are neutral (meaning they are not necessarily good for you, but are better to consume than unhealthy saturated fats). However, most of us don’t consume nearly enough omega-3s. And that imbalance could lie at the root of many modern health problems.

The name omega-3 covers a range of fatty acids, three of which are particularly important for our health: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA)—both found in oily fish—and alpha-linolenic acid (ALA), found in plant sources. These fatty acids form part of the membrane around every cell in our bodies. They control what substances pass in and out of the cells, as well as how cells communicate with each other. Cells with high levels of omega-3s in their membranes are more fluid and work more effectively. Get lots of omega-3 in your diet and you’ll be a well-oiled machine.

Omega fatty acids also modulate the production of powerful hormone-like substances known as eicosanoids. Those produced by omega-3s are anti-inflammatory and reduce blood clotting, and scientists are now certain that omega-3 fats lower the risk of heart attacks for that reason. If an attack does occur, it’s less likely to be fatal. One study of heart attack survivors showed that if they took one gram of omega-3s daily in a capsule, they lowered their risk of dying from heart disease by 25 percent. Omega-3 fats also lower blood triglycerides (a type of stored fat that is associated with increased blood clots), reduce abnormal heart rhythms and the incidence of stroke, slow the buildup of artery-hardening plaques and lower blood pressure.

Other promising research indicates that omega-3s might help to counter depression. But it’s still too early to tell if they can be used to treat clinical depression or bipolar disorder. One study being funded by the National Institutes of Health in the U.S. is looking at whether DHA can slow the progression of Alzheimer’s disease. And a preliminary Canadian study on mice may hold important clues for the prevention of Parkinson’s disease.

Other preliminary research has shown that increasing omega-3 intake in the diet or through supplements can help organ transplant patients, and reduce the risk of developing breast, colon and prostate cancer. Other studies are under way on the effect of omega-3s on asthma, dysmenorrhea, eczema, lupus, preeclampsia, nephrotic syndrome, schizophrenia, stroke prevention and ulcerative colitis. It’s not yet known, however, how effective omega-3s may be in these areas.
How much omega-3 is right?

It’s virtually impossible to get too much omega-3 from your diet. Oily fish is by far the most significant source of omega-3s (and the general principle is the colder the water, the more omega-3 in the fish). The EPA and DHA—or “long-chain” fatty acids—we need for good health are produced by algae, which in turn are eaten by fish such as mackerel, sardines and salmon. Other fish and seafood, including halibut, scallops and shrimp, also contain EPA and DHA. The other form of omega-3, ALA—a “short-chain” fatty acid—comes from nuts and vegetable oils. Our bodies have to convert the short chains into long ones. But because all the fatty acids are competing for the same enzymes, if we have too much omega-6 in our diet (which nearly all of us do), then not much of the ALA gets converted. So if you and your family are not eating enough fish, cut down on sources of omega-6s, such as sunflower margarine and corn oil.

While Health Canada has not established recommended daily intake levels for omega-3s, Canada’s Food Guide suggests eating at least two 75-gram servings of fish per week. “Based on this amount, we’re looking at about 500 mg of EPA plus DHA daily,” explains Karen Graham, a registered dietitian in Portage la Prairie, Man., and author of Meals for Good Health. “The bottom line is that most of us probably aren’t getting enough omega-3s from our diets.” Along with fish, Graham recommends eating other good sources of omega-3s, such as ground flaxseed (whole flax simply passes through our bodies), pumpkin seeds, walnuts and soy nuts, as well as omega-3-fortified eggs and yogurts.
As for recent concerns that some fish are contaminated with mercury, doctors think the health benefits of eating fish far outweigh the potential for harm if you’re eating it only twice a week. If you’re worried, go easy on the swordfish, tuna and catfish. Pregnant women, nursing mothers and young children should especially avoid these fish.

That leaves supplements of fish oil, which come in capsule form. There’s virtually no mercury in these supplements, because the purification process removes heavy metals. Supplements are no substitute for eating right, but are especially good for those who don’t like fish. To avoid a fishy aftertaste, take the capsules with meals.

People with diabetes and those at risk of bleeding should seek medical advice before taking supplements, as omega-3s may increase blood sugar and reduce blood clotting. In theory, omega-3 products may interact with drugs that also have a “blood-thinning” effect, such as ASA and anticoagulants (warfarin, heparin), and non-steroidal anti-inflammatories such as ibuprofen. So if you are taking any medicines, ask your doctor before increasing your omega-3 intake.
GET YOUR OMEGA-3s

MARINE SOURCES
LEVEL OF OMEGA-3s (MG PER 100 G)*

Atlantic salmon, farmed 2,153
Sardines, canned 2,000
Chinook salmon, wild 1,741
Halibut 1,176
Tuna, white, canned in water 859
Shrimp 317
Haddock 235
Tilapia 100

*NOTE: Levels are approximate, as they can differ due to seasonal and feeding variations.

PLANT SOURCES
LEVEL OF OMEGA-3s (MG)

Canola oil, 1 tbsp (15 mL) 2,000
Ground flaxseeds,
1 tbsp (15 mL) 900
Walnuts, 1 tbsp (15 mL) 750
Soybeans, 1/4 cup (50 mL) 500
Canola spread, 2 tsp (10 mL) 500
Baked beans, small tin 340
Omega-enriched egg, 1 250
Broccoli, 1/2 cup (125 mL) 100
NEGOTIATING THE SHELVES

All sorts of grocery products—from eggs, milk and yogurt to orange juice and even chocolate—now contain added omega-3s. So how do you decide what to buy?

* Keep in mind that you should be getting around 500 mg of EPA and DHA omega-3s a day. Many of the products that claim to be good sources contain less than one-tenth of that. “Consumers also need to look at what kinds of omega-3s have been added,” says dietitian Karen Graham. “Many foods contain added ALA, which is not as effective as EPA and DHA.”
* Check the nutrition label on fortified foods to ensure they contain EPA and DHA from marine sources and not just ALA from plants. While you’re reading the label, determine the overall nutritional value. Your choice may be high in calories or sodium, which may outweigh the benefits of the omega-3s.

Pregnant women, eat omega-3s

Pregnant women who eat a diet rich in omega-3 fatty acids late in pregnancy may enhance their babies’ brain development, according to new research in the Journal of Pediatrics. Scientists studied 109 Inuit infants from the northern tip of Quebec and found that babies whose umbilical-cord blood was higher in the omega-3 fatty acid docosahexaenoic (DHA) at birth did better in tests of eye and brain development at the ages of 6 and 11 months.

While their traditional diet is rich in fish, many Inuit people have adopted a more Western style of eating; as a result, mothers’ DHA levels at delivery ranged from the low levels typically seen in southern Canada to relatively high concentrations.

A major omega-3 fatty acid, DHA is found in oily fish like salmon and sardines, and plant sources including walnuts and canola oil. Because of DHA’s key role in brain development, experts recommend that pregnant women get an average of 300 milligrams daily. Other sources include fish oil supplements and algae-derived DHA, which is included in some prenatal vitamins. (Check with your obstetrician before taking any supplements.)

Health Canada recommends that pregnant and breast-feeding women avoid some fish, however, due to potentially high mercury levels. These include shark, swordfish, king mackerel and tilefish.

Looking for some omega-3 rich recipes? We love Baked Trout with Cucumber Sauce and Sesame shrimp and crab toast.

For more on the role of omega-3 fatty acids, how much is enough and the best ways to add them into your diet, see our article in the launch issue of Best Health, on newsstands now.