Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids

Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids

Tilt the omega fats balance in your favor and turn your body into a powerful anti-inflammatory machine.

Good summary of the importance of a correct Omega 3:6 balance by THE CONCIOUS LIFE to follow on from yesterday’s post on high levels (higher than stated here) of fish oils and benefits to performance

In my last article of chronic inflammation, I mentioned that one of the causes of rogue inflammation is the imbalance levels of omega-6 and omega-3 fatty acids in our diet. This may come as a surprise to some people as we have been brought up to believe that vegetable oils, where most of our omega-6 fats come from, are supposed to be good for health.

If we examine this imbalance closer, it is not hard to see why it is so prevalent. After all, ‘heart-healthy’ vegetable oils such as soybean, safflower, sunflower, corn and cottonseed oil are found in almost every food that we eat, even those served at high-end restaurants and in our own homes. But unknown to many, the high omega-6 and low omega-3 fats profile in these oils (as much as 200:1!) is setting the stage for chronic inflammation to take place.

Even health-conscious individuals can unwittingly tip the omega fats balance against themselves.Even health-conscious individuals can unwittingly tip the omega fats balance against themselves. You can avoid all convenience foods, or even be a strict vegetarian, and yet still have an overwhelming levels of omega-6 fats intake.

The truth is, many healthful foods found in specialty stores are coated with a layer of cheap vegetable oil to enhance their taste and texture. You can be munching on a bag of roasted nuts, thinking that you are supplying your body with potent proteins, minerals and vitamins. But unwittingly, along with the nuts, you are also ingesting a high amount of omega-6 fats that are quietly derailing your best efforts to promote health.

If unchecked, the imbalance between the two omega fats can wreak havoc on our health and pave the way for life-destroying illnesses such as Alzheimer’s, arthritis, cardiovascular disease, cancer and other inflammatory diseases.

Omega-3 and Omega-6 Fats: A Balancing Act

… diet that is high in omega-6 fatty acids disrupts the balance of pro- and anti-inflammatory agents …Why is it so important to strike a balance between the levels of omega-3 and omega-6 fats in our body? Study showed that an out-of-balance diet that is high in omega-6 fatty acids disrupts the balance of pro- and anti-inflammatory agents in the body, promoting chronic inflammation and elevating the risk of health problem such as asthma, allergies, diabetes and arthritis.

It turned out that omega-3 and omega-6 fatty acids both utilize the same enzymes and transport systems to produce biochemicals in our body. When there are more omega-6 fats, greater amounts of inflammatory compounds will be created, and lesser enzymes will be available for omega-3 fats to create chemicals that are anti-inflammatory. What’s even more shocking is that high levels of omega-6 fatty acids can actually replace and reduce omega-3 fats.

In other words, omega-3 and omega-6 fats compete with one another in our body, and the presence of one greatly affects the behavior of the other. Although omega-6 fatty acids are essential for good health, when they cross a certain level, researchers believe that is when they start to edge out omega-3 fats and diminish their benefits.

What does this mean to you? Picture this: If your diet is low in omega-3 fats to begin with, and most of your foods are predominantly prepared with soybean, sunflower, safflower, corn or cottonseed oil, then you are essentially fueling an inflammatory factory even though you may be eating the so-called ‘healthy’ foods!

To win this balancing act, let us first understand more about omega-3 and omega-6 fats.

Continue reading




Different night at the box for some time trials;

Within the hour establish a time for each of the following;

1.3km run
250 du’s
50 burpees
100 ab mat sit ups
1000m row

Post times to comments;

Remember to get yourselves registered following the link below for the Reebok CrossFit Open 2012< where as last year 5 WODs will be posted 1 each week starting 22.2.12 to find the qualifiers for Regionals. We will be running the OPEN WODS at the box. Get involved officially.

All of you get signed up and put your skills and work capacities to the test, measure yourself against the Crossfit World. “what have you got to be scared of?” hopefully we get another good showing and our team goes one step further?!? That could be anyone of you who register!


Remember no open gym this Friday or class Saturday morning as Team CelticCrossFit is representing in the SICFIT London Throwdown at Brunel Athletics centre.

Paolo and Sarah having done really well to come in the top 60 from hundreds of entrants from all over Europe to qualify for the individual competition. Our team of 5 other athletes challenging in the team competition. Some are hitting the road to support/enjoy the weekend! Good Luck all involved- Do us proud!




Today’s burpees and wall balls

Coach carter getting his new CelticCrossFit by Belief, Skin out. Guaranteed to improve your performance- in stock at the box now!!

Back squat
4 x 6

5 min AMRAP
5 front squat
5 overhead squat

5 rounds for time
10 wallballs
10 burpees

Post loads and rounds/times to comments;

A great bouncing box this evening in the run up to the SICFIT LondonThrowdown. 11-12/02/12 with our team and individuals throwing down and many hitting the road to support, are you in?? ROAD TRIP!!!

Oh and any ideas who left their stuff out after WOD class 1 starts with G and rhymes with Eeves?!! I smell a ROW on the horizon!!!


Some pre WOD concentration

Great energy during tonight’s WOD

Some very interesting maths post WOD

3 Rounds
1min on each station
Box jumps
Ab mat sit ups
Calorie Row
Kb swings
Wall balls
Rest 1 min

Post total reps to comments;

Great effort yet again tonight.
Remember to get yourselves down to the throw down @ Funct Fitness in Bridgend on Sunday compete, spectate it’s up to you. See you there at 11.30 for a 12.00 start until about 2!