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15 Lifelong Health Risks After 30 That Could Be Prevented, Reduced, and Avoided

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If there were one nutrient that, when consumed daily, could significantly help prevent, reduce, and avoid health conditions as you age, would you make it a priority in your nutrition habits?

Omega-3 fatty acids are essential for maintaining optimal health throughout life. However, if your body consistently lacks omega-3s after the age of 30, the long-term consequences can become increasingly apparent as you age.

Here are 15 ways an omega-3 deficiency can impact your health over time and how a DBS (Dried Blood Spot) test can help you understand and address your omega-3 status.

  1. Chronic Inflammation Takes Over

Omega-3s regulate inflammation in the body. Without them, low-grade chronic inflammation becomes a silent driver of conditions like arthritis, heart disease, and autoimmune disorders.

Statistic: Chronic inflammation contributes to approximately 60% of all deaths worldwide due to its role in heart disease, stroke, cancer, and diabetes.

  1. Cardiovascular Health Declines

By age 30, the risk of heart disease starts to climb. Insufficient omega-3 levels can lead to higher triglycerides, stiff blood vessels, and increased risk of heart attack or stroke.

Statistic: Heart disease is the leading cause of death in the United States, accounting for approximately 1 in 5 deaths. The American Heart Association states that individuals with low omega-3 levels are at significantly greater risk of fatal cardiovascular events. Additionally, elevated triglycerides, a key marker of heart health, affect nearly 25% of adults in the U.S., many of whom could benefit from omega-3 supplementation. By age 30, the risk of heart disease starts to climb. Insufficient omega-3 levels can lead to higher triglycerides, stiff blood vessels, and increased risk of heart attack or stroke.

  1. Cognitive Function Diminishes

As DHA (a key omega-3) supports brain structure, its deficiency contributes to memory loss, difficulty concentrating, and an increased risk of dementia and Alzheimer’s disease in later years.

Statistic: An estimated 6.7 million Americans aged 65 and older are living with Alzheimer’s disease, a number expected to double by 2060.

Clinical Insight: Adequate intake of omega-3, particularly DHA, has been shown to reduce the risk of Alzheimer’s disease by up to 50%. Additionally, it’s worth noting that only about 3% of Alzheimer’s cases are genetic, emphasizing the importance of lifestyle and dietary factors like omega-3 intake in reducing risk. As DHA (a key omega-3) supports brain structure, its deficiency contributes to memory loss, difficulty concentrating, and an increased risk of dementia and Alzheimer’s disease in later years.

  1. Depression and Anxiety Increase

Omega-3s regulate neurotransmitters like serotonin and dopamine, which are critical for mood stabilization. Deficiency is linked to higher rates of depression, anxiety, and other mental health disorders.

Statistic: Depression affects approximately 21 million adults in the U.S. annually, with omega-3 supplementation showing promising results in reducing symptoms.

Clinical Insight: Dr. Joseph Hibbeln’s research demonstrates that adequate omega-3 intake can reduce suicidal thoughts by 50% and increase perceived happiness by 30%. These findings highlight the profound impact omega-3s can have on mental health and emotional well-being. Omega-3s regulate neurotransmitters like serotonin and dopamine, which are critical for mood stabilization. Deficiency is linked to higher rates of depression, anxiety, and other mental health disorders.

  1. Vision Problems Develop

DHA is a major component of the retina. Without it, you’re at a greater risk for:

  • Dry eye syndrome.
  • Macular degeneration.
  • Gradual loss of visual acuity.

Statistic: Age-related macular degeneration (AMD) affects nearly 2 million Americans over 50, with omega-3s shown to help slow its progression. DHA is a major component of the retina.

  1. Insulin Resistance Becomes a Problem

In your 30s and beyond, metabolism naturally slows down. Without sufficient omega-3s, insulin sensitivity decreases, contributing to:

  • Type 2 diabetes.
  • Fatty liver disease.
  • Metabolic syndrome.

Statistic: Approximately 1 in 3 adults in the U.S. has prediabetes, with insulin resistance being a key driver.

Clinical Insight: A randomized, placebo-controlled trial demonstrated that participants who consumed 4 grams of omega-3 fatty acids daily experienced a significant reduction in liver fat content compared to those in the placebo group, highlighting the effectiveness of omega-3s in managing fatty liver disease.

Statistic: Approximately 1 in 3 adults in the U.S. has prediabetes, with insulin resistance being a key driver. In your 30s and beyond, metabolism naturally slows down. Without sufficient omega-3s, insulin sensitivity decreases, contributing to the aforementioned.

  1. Joint Pain and Stiffness Worsen

Omega-3s are anti-inflammatory, helping to ease joint pain and stiffness. A deficiency exacerbates arthritis symptoms, making everyday movement more difficult as you age.

  1. Skin Loses Elasticity

After 30, skin elasticity naturally declines. Without omega-3s, skin becomes drier and more prone to wrinkles, eczema, and other signs of premature aging.

  1. Energy Levels Drop

Omega-3s are vital for mitochondrial function, which powers energy production in cells. A deficiency can lead to chronic fatigue and reduced physical stamina.

Statistic: Fatigue is one of the most reported symptoms in nearly 40% of adults dealing with chronic inflammation or metabolic disorders. Omega-3s are vital for mitochondrial function, which powers energy production in cells. A deficiency can lead to chronic fatigue and reduced physical stamina.

  1. Gut Health Declines

Omega-3s support the gut microbiome by promoting healthy bacteria and reducing inflammation in the digestive tract. Deficiency may lead to irritable bowel syndrome (IBS) and other gut-related issues.

  1. Immune Function Weakens

After age 30, immune function gradually declines. Without omega-3s, the immune system struggles to fight infections and regulate inflammation, leaving the body more vulnerable to illnesses.

  1. Bone Density Decreases

Omega-3s help maintain bone health by enhancing calcium absorption and reducing inflammation. A deficiency can accelerate bone density loss, increasing the risk of osteoporosis and fractures.

Statistic: Osteoporosis affects about 10 million Americans, and 44 million have low bone mass, increasing their fracture risk. Omega-3s help maintain bone health by enhancing calcium absorption and reducing inflammation. A deficiency can accelerate bone density loss, increasing the risk of osteoporosis and fractures.

  1. Heart Disease Becomes a Serious Threat

Long-term omega-3 deficiency contributes to hardening of the arteries, elevated blood pressure, and other conditions that increase the risk of cardiovascular disease, the leading cause of death worldwide.

In the United States, the prevalence of heart disease varies by age:

    • Ages 18–44: Approximately 1.0% of adults have been diagnosed with heart disease.
    • Ages 45–54: The prevalence rises to about 3.6%.
    • Ages 55–64: Around 9.0% of individuals are affected.
    • Ages 65–74: The rate increases to 14.3%.
    • Ages 75 and over: Nearly 24.2% of adults have been diagnosed with heart disease.

These statistics highlight the growing risk of heart disease as individuals age, emphasizing the importance of proactive cardiovascular care. Long-term omega-3 deficiency contributes to hardening of the arteries, elevated blood pressure, and other conditions that increase the risk of cardiovascular disease, the leading cause of death worldwide.

  1. Increased Risk of Neurodegenerative Diseases

As the brain ages, omega-3s are critical for maintaining neural connections and clearing harmful plaques. Deficiency significantly raises the likelihood of developing Alzheimer’s disease and other forms of dementia.

  1. Inflammation in Gums and Oral Health

Omega-3s play a critical role in maintaining oral health. Their anti-inflammatory properties help reduce gum inflammation, a major factor in conditions like gingivitis and periodontitis. Chronic gum inflammation is not only a localized issue but is also linked to systemic health problems like cardiovascular disease and diabetes.

Statistic: Studies show that 47% of adults aged 30 years and older in the U.S. have some form of periodontal disease, with prevalence increasing to 70% in adults over 65. Omega-3 supplementation has been shown to reduce gum bleeding and inflammation, promoting healthier gums and teeth. Omega-3s play a critical role in maintaining oral health. Their anti-inflammatory properties help reduce gum inflammation, a major factor in conditions like gingivitis and periodontitis. Chronic gum inflammation is not only a localized issue but is also linked to systemic health problems like cardiovascular disease and diabetes.

Statistic: Studies have shown that individuals with higher omega-3 intake have a significantly lower risk of periodontal disease progression. Supplementing omega-3s can reduce gum bleeding and inflammation, promoting healthier gums and teeth.

The Importance of Knowing Your Omega-3 Status with a DBS Test

One of the most effective ways to understand your omega-3 status is through a DBS (Dried Blood Spot) test. This simple at-home test provides crucial insights into your body’s fatty acid profile, including:

    • Omega-6 to Omega-3 Ratio: A healthy ratio is around 3:1, but most modern diets result in a ratio of 20:1 or higher, which drives inflammation.
    • Omega-3 Index Percentage: This measures the percentage of EPA and DHA in your blood. A healthy Omega-3 Index is between 8-12%. Many people fall below 4%, leaving them at greater risk for chronic diseases.
    • Personalized Action Plan: With test results, you can tailor your diet and supplementation to address deficiencies and restore balance.

Why the DBS Test Matters

The DBS test is more than just a diagnostic tool—it’s a roadmap to better health. By identifying imbalances, you can:

    • Assess Arachidonic Acid Levels: The test provides results on Arachidonic Acid (AA), a key omega-6 fatty acid. Knowing your AA levels can help identify inflammation risks, as elevated AA is associated with pro-inflammatory conditions. Balanced AA levels are essential for optimal cellular function and overall health. The DBS test is more than just a diagnostic tool—it’s a roadmap to better health. By identifying imbalances, you can:
    • Take targeted steps to reduce inflammation.
    • Prevent the long-term effects of omega-3 deficiency.
    • Monitor progress as you improve your omega-3 intake.

The Role of BalanceOil+ in Prevention

Addressing an omega-3 deficiency doesn’t have to be complicated. Supplementing with a high-quality product like BalanceOil+ ensures:

    • A healthier Omega-6 to Omega-3 ratio.
    • Improved absorption of omega-3s into tissues and cell membranes.
    • Protection against oxidation thanks to polyphenols derived from unripe olives.

Unlike generic fish oil supplements, BalanceOil+ is uniquely formulated to:

    • Include Polyphenols: Derived from unripe olives, these protect omega-3 fatty acids from oxidation and enhance their stability and bioavailability.
    • Deliver Results: Clinical studies have demonstrated its effectiveness in normalizing Omega-6 to Omega-3 ratios within 120 days.
    • Support Cellular Health: The combination of omega-3s and polyphenols ensures superior integration into cell membranes, promoting optimal nutrient delivery and waste removal.

    Take Action Now

    If you’re over 30 years of age and want to reduce your risk of these health challenges, start by assessing your Omega-6 to Omega-3 ratios, Arachidonic Acid levels, and Omega-3 Index percentage through tools like the DBS Test. Combine a nutrient-rich diet with supplementation to ensure you’re getting the omega-3s your body needs for long-term health and vitality.

    References

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      2. Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067.
      3. McNamara, R. K., & Carlson, S. E. (2006). Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology. Prostaglandins, Leukotrienes and Essential Fatty Acids, 75(4–5), 329–3349.
      4. Bazan, N. G. (2009). Omega-3 fatty acids, pro-inflammatory signaling and neuroprotection. Current Opinion in Clinical Nutrition & Metabolic Care, 12(2), 151–157.
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      23. Lavie, C. J., Milani, R. V., Mehra, M. R., & Ventura, H. O. (2009). Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54(7), 585–594.
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      30. Hibbeln, J. R., & Salem, N. (1995). Dietary polyunsaturated fatty acids and depression: When cholesterol is not the villain. Journal of Clinical Psychiatry, 56(5), 178–185.
      31. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.
      32. Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067.
      33. McNamara, R. K., & Carlson, S. E. (2006). Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology. Prostaglandins, Leukotrienes and Essential Fatty Acids, 75(4–5), 329–3349.
      34. Bazan, N. G. (2009). Omega-3 fatty acids, pro-inflammatory signaling and neuroprotection. Current Opinion in Clinical Nutrition & Metabolic Care, 12(2), 151–157.
      35. Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 227(10), 865–877.
      36. Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–587.
      37. Lavie, C. J., Milani, R. V., Mehra, M. R., & Ventura, H. O. (2009). Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54(7), 585–594.
      38. National Institute on Aging. (2023). Alzheimer’s Disease Fact Sheet. S. Department of Health and Human Services.
      39. Centers for Disease Control and Prevention (CDC). (2023). Heart Disease Facts. gov.
      40. American Academy of Ophthalmology. (2023). Age-Related Macular Degeneration. org.
      41. Scorletti, E., & Byrne, C. D. (2013). Omega-3 fatty acids and non-alcoholic fatty liver disease: Evidence of efficacy and mechanism of action. Oxford Academic Journal of Clinical Endocrinology and Metabolism, 94(10), 3842–3852.
      42. Kalmijn, S. (2000). Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Annals of Neurology, 48(3), 379–387.
      43. Quinn, J. F., Raman, R., Thomas, R. G., Yurko-Mauro, K., Nelson, E. B., Van Dyck, C., & Aisen, P. S. (2010). Docosahexaenoic acid supplementation and cognitive decline in Alzheimer disease: A randomized trial. JAMA, 304(17), 1903–1911.
      44. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.
      45. Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067.
      46. McNamara, R. K., & Carlson, S. E. (2006). Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology. Prostaglandins, Leukotrienes and Essential Fatty Acids, 75(4–5), 329–3349.
      47. Bazan, N. G. (2009). Omega-3 fatty acids, pro-inflammatory signaling and neuroprotection. Current Opinion in Clinical Nutrition & Metabolic Care, 12(2), 151–157.
      48. Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 227(10), 865–877.
      49. Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–587.
      50. Lavie, C. J., Milani, R. V., Mehra, M. R., & Ventura, H. O. (2009). Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54(7), 585–594.
      51. National Institute on Aging. (2023). Alzheimer’s Disease Fact Sheet. S. Department of Health and Human Services.
      52. Centers for Disease Control and Prevention (CDC). (2023). Heart Disease Facts. gov.
      53. American Academy of Ophthalmology. (2023). Age-Related Macular Degeneration. org.
      54. Scorletti, E., & Byrne, C. D. (2013). Omega-3 fatty acids and non-alcoholic fatty liver disease: Evidence of efficacy and mechanism of action. Oxford Academic Journal of Clinical Endocrinology and Metabolism, 94(10), 3842–3852.
      55. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.
      56. Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067.
      57. McNamara, R. K., & Carlson, S. E. (2006). Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology. Prostaglandins, Leukotrienes and Essential Fatty Acids, 75(4–5), 329–3349.
      58. Bazan, N. G. (2009). Omega-3 fatty acids, pro-inflammatory signaling and neuroprotection. Current Opinion in Clinical Nutrition & Metabolic Care, 12(2), 151–157.
      59. Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 227(10), 865–877.
      60. Burdge, G. C., & Calder, P. C. (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–587.
      61. Lavie, C. J., Milani, R. V., Mehra, M. R., & Ventura, H. O. (2009). Omega-3 polyunsaturated fatty acids and cardiovascular diseases. Journal of the American College of Cardiology, 54(7), 585–594.
      62. National Institute on Aging. (2023). Alzheimer’s Disease Fact Sheet. S. Department of Health and Human Services.
      63. Centers for Disease Control and Prevention (CDC). (2023). Heart Disease Facts. gov.
      64. American Academy of Ophthalmology. (2023). Age-Related Macular Degeneration. org.

    _______________
    Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.

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