Fats can be – enjoyed in moderation – healthy. The best example of this is omega-3 fatty acids. These polyunsaturated fatty acids contribute to heart health, have a positive effect on blood fat values (cholesterol), and also lower blood pressure. Chia seeds, linseed oil, walnuts, but also high-fat fish such as tuna, mackerel, and salmon are rich in omega-3 fatty acids.
Omega-3 fatty acids are not only good for the blood vessels. They can also help to alleviate depressive moods, which often occur in women. About one third of menopausal women report depressive moods and depression due to hormonal changes.
When antidepressants are not a choice
Antidepressant drugs are out of the question for many menopausal women. Omega-3 fatty acids offer a natural and side-effect-free way of countering depressive issues and moods. There have already been significant studies on this subject. American researchers were able to show that depressive symptoms were significantly reduced in women during the menopause who had taken 2 grams of omega-3 fatty acids daily for 8 weeks. Hot flashes also occurred more rarely.
Highly concentrated EPA can reduce signs of depression.
EPA: The “star” among omega-3 fatty acids
The omega-3 fatty acid EPA (eicosapentaenoic acid) is even more effective against depression. The result of a survey (meta-analysis) which evaluated 28 international studies shows that omega-3 preparations with a content of more than 50% EPA can significantly reduce signs of depression.
According to new findings, activation of the messenger substance serotonin in parts of the brain (in the hippocampus) and in the cerebral cortex also appears to be responsible for the antidepressant effects of omega-3 fatty acids. Other studies found that EPA improves blood flow to the brain, which in turn has a positive effect on mood.
