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by Karlene Karst, B.Sc., R.D.
Healthy Fats for a Healthy You
Flax—A Super Food
Fats Fight Back
In the early 1990s the low-fat message was
everywhere, with the promise to help women
lose weight and feel better. However, that
promise was never fulfilled and the truth
about healthy fats and their importance for
health is now gaining in popularity. This is
because certain fats known as essential fatty
acids (EFAs) must be received from the diet
because the body cannot manufacture them.
Symptoms of an EFA deficiency, including hair
thinning, weak nails, eczema and fatigue, can
often be seen in those consuming a low-fat
diet. Research suggests EFAs are as important
for your health as vitamins and minerals. EFAs
can be classified as omega 6s and 3s. The
omega 6s include linoleic acid (LA) found in
vegetable oils, gamma linolenic acid (GLA)
found in borage, evening primrose and black
currant oil and arachidonic acid (AA) found in
red meat and eggs. The omega 3s include
alpha-linolenic acid (ALA) found in flax, eicosapentaenoic
acid (EPA) found in fatty fish and
docosahexaenoic acid (DHA) found in fatty
fish and algae. In addition to maintaining
general health, EFAs may help women find
relief with health issues including menopause,
PMS and dry skin.
EFAs and Hormonal Health
While research has shown that hormone
replacement therapy (HRT) is effective for
relieving menopausal symptoms, there are
also many known potential health risks and
uncertainties resulting from long term use. In
July 2002, the National Heart, Lung, and
Blood Institute of the National Institute of
Health concluded there were more risks than
benefits for HRT. Currently the National
Center for Complementary and Alternative
Medicine is conducting research on several
natural products (including flax) that have
shown promise for reducing menopausal
symptoms.
Flax is a rich source of lignans, containing
a 100 times greater concentration than other
lignan-containing foods. Lignans are naturally
occurring substances found in plants and
are classified as phytoestrogens, which can
modulate the metabolism and use of estrogen.
They work in cases of estrogen dominance,
characterized by fibroids and fibrocystic
breast disease. They also work when the body
is not producing enough estrogen, as in the
case of menopause. Numerous studies have
examined the role of phytoestrogens in maintaining
health and reducing menopausal
symptoms; phytoestrogens have even been
proposed as an alternative to HRT.
A new study published in September 2002
was the first to examine the effects of natural
therapies such as flax supplementation in
comparison with HRT. The study found that
flax supplementation and HRT were equally
effective in treating hot flashes.
Research has shown the benefits of EFA
supplementation for PMS as well. More than
150 symptoms have been linked to PMS and
studies have shown that up to 90 percent of
women may suffer from PMS. Many symptoms
may be a result of a GLA deficiency.
Research in the last 20 years has shown
that women deficient in GLA are overly sensitive
to the hormone prolactin, causing breast
pain. Supplementing with GLA helps to
“switch off ” some of the effects of prolactin,
resulting in decreased breast pain. GLA deficiency
may also be responsible for other PMS
symptoms such as depression, irritability and
fluid retention.
ALA from flax has been associated with
improving menstrual symptoms. ALA has the
ability to improve blood flow and relieve
symptoms such as cramping, nervous tension
and bloating. The estrogenic activity of flax
lignans provides symptom relief and supplementing
with 10 grams of milled flax seed
may result in significant hormonal changes.
Lignans help reduce hot flashes, cycle changes
and ovarian dysfunction and are proven bene-
ficial for women suffering from PMS.
Lignans and Cancer
The benefits of lignans go far beyond
menopausal and PMS symptoms. Numerous
studies have shown that flax lignans can be
potent anticancer agents for hormonesensitive
cancers. Extensive studies on both
breast and colon cancer indicate that flax lignans
may play an important role in cancer
treatment and prevention.
Dr. Lilian Thompson of the University of
Toronto has performed clinical trials using
flax seed with breast cancer patients. One
study involved 50 women diagnosed with
breast cancer. While waiting for surgery, half
of the women received muffins containing 25
grams of milled flax daily while the other half
received ordinary muffins. The women who
received the flax muffins had slower growth in
their tumors. A more recent study in 2002
compared the effects of flax and soy for their
phytoestrogenic properties on breast cancer
protection. The trial found that 25 grams of
flax given in the form of a muffin was more
effective than soy in exerting an antiestrogenic
effect and therefore may confer
greater protection against breast cancer.
Overall, flax has tremendous potential in the
area of cancer prevention and treatment.
Phytoestrogens are useful in the prevention
and treatment of other hormone
dependent diseases including heart disease
and osteoporosis. Intake of lignans protects
against bone loss, may increase bone density
and reduces the risk of osteoporosis. It also
decreases the so-called “bad” LDL cholesterol,
increases the “good” HDL cholesterol,
decreases blood pressure, suppresses the development
of atherosclerosis and inflammation
and enhances blood vessel tone. In one clinical
trial using flax, significant reductions were
seen in LDL cholesterol and lipoprotein levels
confirming its benefits for cholesterol reduction
in post-menopausal women. A recent
study found a diet high in lignans exerted a
protective effect on the risk of atherosclerosis
and arterial degeneration.
The skin requires EFAs, particularly GLA, to
retain moisture and maintain suppleness and
smoothness. A GLA deficiency may cause skin
scaliness, weakened capillaries, itching and
increased water loss, resulting in dry, wrinkleprone
skin.
GLA is often an ingredient in skin care
products and cosmetics. Unlike regular moisturizers,
which simply coat the skin’s surface,
GLA penetrates it, allowing skin cells to retain
more moisture. The majority of clinical
research for skin conditions such as eczema
and psoriasis involve supplementing with GLA.
Dr. Darren Poncelet, an alternative medicine
practitioner, has had excellent results
using GLA from borage oil with patients suffering
from both psoriasis and eczema.
Eczema patients supplementing with GLA
have shown a 72–97 percent reduction in
symptoms of itching and redness. Many other
studies support the use of GLA for psoriasis
and eczema. The Journal of International
Medical Research reported that GLA supplementation
resulted in a reduction in itching,
inflammation, blistering and skin irritation.
EFAs for Health and Vitality
Health benefits have been clinically documented
in thousands of research studies
showing the importance of EFAs, especially for
women’s health. Now that the low-fat diet
craze is over, women can start to reap the benefits
of healthy fats such as EFAs. TH
For more information on EFAs and women’s
health visit www.fatsforhealth.com
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