With people wondering what to do in the wake of recent news suggesting fish oil supplements may not be as effective at improving heart health as previously touted, the known benefits of exercise on heart health remain constant. Lets take a look at exactly what has been reported.
In May The New England Journal of Medicine published the Italian Risk and Prevention Study in which 12,513 people had evidence of either atherosclerosis (hardening of the arteries) or multiple cardiovascular risk factors. The participants were given either a one gram/daily dosage of fish oil or placebo. There were no significant differences (0.2%) in the “primary endpoints”- defined as hospital admissions or death from cardiovascular causes. Women did have reduced time in endpoints vs men overall- does this mean fish oil is potentially more harmful to women than men? Some studies have suggested links between fish oil and cancer- but still no hard evidence. The hypothesis is that post-menopausal women are potentially more sensitive to hormonal effects that fish oil is thought to be involved in.
In September of last year, The Journal of the American Medical Association published a report that reviewed numerous studies performed between 1989-2012. Some of the later studies contradicted earlier ones as positive benefits could not be reproduced. This was also true for two studies, one performed earlier and one later, that relied on diet sourced omega-3 oils directly from fish. Dosages were reported to be anywhere between less than one gram/daily to 1.51 grams/daily. Ultimately, the report’s authors recommended individuals look at their own data and dosage to judge the efficacy of fish oil/omega-3 supplementation. What if studies were done on participants who take several grams daily?
For specific heart health benefits from exercise, the Amercian Heart Association says that becoming more active can lower blood pressure as much as four to nine mm Hg, similar to the results patients have from blood pressure medications. The AHA says women can reduce their risk of heart disease by 30-40 percent by staying active. In 2011 the journal Circulation published a report that found a 19 percent reduction in heart disease and stroke and a 15 percent lower risk of death from any cause in people who improved their fitness over a six year period. A lower risk of mortality was also found in those who improved their fitness even if their bodyweight did not change.
What is the right “dosage” of exercise to reap these rewards? The AHA recommends thirty minutes of moderate exercise five days a week. Even splitting up a thirty-minute session into three ten-minute sessions is an effective method. The Centers for Disease Control recommends either 150 minutes of moderate intensity cardio weekly or 75 minutes of vigorous intensity weekly. Two days of full-body resistance training are recommended. For even greater health benefits, double the cardio times, the CDC recommends.
I have personally seen dedicated clients get off their blood pressure medication and cholesterol medication with their doctor’s approval. Some take fish oil and some do not. Whether fish oil supplements have a positive benefit on heart health or not, it is another reminder that there is no magic pill- just hard, smart work.
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