行为心理学认为，21天以上的重复会形成习惯， 90天的重复，会形成稳定的习惯，而一个好的健康习惯则可以使你终身受益——比如，坚持每日摄入欧米伽-3。

△我国实际摄入量与推荐量相差甚远，补充欧米伽-3不仅意义重大并且需要坚持

从我国目前情况来看，这对大部分人来说都是办不到的事。而你如果恰巧是健康的少数派，选择了欧淬恩90%欧米伽-3高纯度鱼油，并坚持90天做到每天的适量摄入，形成稳定的健康习惯，那么这些拥有科学依据的健康改变，正在等待着你：

一、拥有更健康的心血管

至今为止，欧米伽-3已经被临床证实对心血管健康有众多好处[1-5]。而坚持足够的每日摄入则能帮助你改善心脏病的危险因素，为你带来更多健康的改变：

你的甘油三酯能得到有效的降低，通常下降范围在15-30%[6-7]；

如果你隶属高血压人群，那么欧米伽-3或许可以帮助你实现血压的下降[8-9];

你身体的好胆固醇-高密度脂蛋白胆固醇（HDL-C）将得到提高[10-11]；

欧米伽-3还将防止血小板聚集，预防血栓的行成[12-13];

同时欧米伽-3还能保持动脉光滑，不受损害，防止斑块破裂伤害血管[14-16];

在炎症反应过程中，欧米伽-3也可以抑制某些炎性物质产生。[17-19]

二、保持“心明眼亮”

DHA是欧米伽-3脂肪酸族中重要的成员，也是脑部和眼部结构中的重要组成成分[20]。当你无法摄入足够的DHA时，你的视觉系统就会出现问题[21]。

而当你摄入足够的欧米伽-3后，不仅为眼部提供了有效的DHA保证，还能减少老年黄斑变性，这是一种会导致眼部永久失明的疾病[22]。

此外，欧米伽-3还能缓解各种原因带来的干眼症症状，如长久使用电脑，长时间佩戴隐形眼镜以及老年人干眼症[23-24]。

三、获得令人惊喜的健康皮肤

除了大家所熟知的心血管以及眼部的作用，欧米伽-3更会带来令人惊喜的皮肤状况的改善。这是因为DHA是皮肤的重要组成成分，它负责皮肤中细胞膜的健康问题。

健康的细胞膜则会使皮肤柔软，滋润光滑。同样的欧米伽-3的另一重要组成部分EPA同样对皮肤好处颇多[25-27]：

无论在控制皮肤出油或是水合作用上，欧米伽-3都有优秀的表现，并且它还能够防止毛囊过度角化与皮肤过早衰老。

同时，由于EPA可以阻止侵蚀皮肤胶原蛋白的物质的释放，欧米伽-3还能帮助肌肤抗击阳光带来的伤害。

四、睡眠获得改善

好的睡眠是健康的关键，研究发现睡眠不足会导致多种疾病，如肥胖，糖尿病以及抑郁。

伴随睡眠问题的儿童以及阻塞性睡眠呼吸暂停的成人血浆中Omega-3含量都偏低[28-29]。

研究还发现较低的DHA水平与较低的褪黑色素水平相关，褪黑色素能助你入眠[30]。 同时研究还发现Omega-3补充能增加睡眠的长度以及质量。[31]

五、远离多种疾病困扰

无论对于困扰年轻人的代谢综合征（即人体的蛋白质、脂肪、碳水化合物等物质发生代谢紊乱的病理状态）[32-35]；

还是针对老年人有着巨大威胁的阿兹海默症[36-39]；

又或者免疫系统类的疾病[40-42],相关的研究都证明欧米伽-3能减轻相关疾病的风险。

 

上述改变，是否让你看到了关于欧米伽-3与健康的更多可能？而实际上欧米伽-3带来的收获可能远不止如此。

△欧米伽-3的相关研究，仍在不断继续

关于欧米伽-3的研究还有很多，而更加真实的欧米伽-3的健康体验，不妨选择与欧淬恩一起，亲身经历体验。

参考文献

[1]A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system. Indian Journal of Endocrinology and Metabolism. 2013;17(3):422-429.

[2] Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events.J Am Coll Cardiol. 2011 Nov 8;58(20):2047-67.

[3] N-3 polyunsaturated fatty acids in coronary heart disease: a meta-analysis of randomized controlled trials The American Journal of Medicine,Volume 112, Issue 4, March 2002, Pages 298–304

[4] Omega-3 fatty acids and cardiac arrhythmias.Curr Opin Clin Nutr Metab Care. 2013

Mar;16(2):168-73.

[5] Association of plasma phospholipid long-chain ω-3 fatty acids with incident atrial fibrillation in older adults: the cardiovascular health study. Circulation. 2012 Mar 6;125(9):1084-93

[6] Clinical Overview of Omacor: A Concentrated Formulation of Omega-3 Polyunsaturated

Fatty Acids Am J Cardiol 2006;98[suppl]:71i–76i

[7] Fish oil supplementation in type 2 diabetes: a quantitative systematic review.Diabetes Care. 2000 Sep;23(9):1407-15

[8] Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction.Nutrition. 2010 Feb;26(2):168-74.

[9] Omega-3 fatty acids and blood pressure British Journal of Nutrition (2012), 107, S195–S200

[10] A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. J Nutr. 2012 Jan;142(1):99-104.

[11] Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. Int J Cardiol. 2009 Jul 24;136(1):4-16.

[12]Effect of an Indo-Mediterranean diet on progression of coronary artery disease in high

risk patients (Indo-Mediterranean Diet Heart Study): a randomised single-blind trial.Lancet. 2002 Nov 9;360(9344):1455-61.

[13] Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of the Gruppo Italiano per lo Studio della Sopravvivenza nell'Infarto Miocardico (GISSI)-Prevenzione. Circulation. 2002 Apr 23;105(16):1897-903.

[14] Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis

of randomized controlled trials.Atherosclerosis. 2012 Apr;221(2):536-43.

[15]Effect of ω-3 fatty acid supplementation on endothelial function, endogenous fibrinolysis

and platelet activation in male cigarette smokers. Heart. 2013 Feb;99(3):168-74

[16] Omega-3 fatty acids improve postprandial lipemia and associated endothelial dysfunction

in healthy individuals - a randomized cross-over trial.Biomed Pharmacother. 2014 Oct;68(8):1071-7.

[17]Fish oil supplementation improves endothelial function in normoglycemic offspring of

patients with type 2 diabetes.Atherosclerosis. 2009 Oct;206(2):569-74.

[18] Effect of fish oil (n-3 polyunsaturated fatty acids) on plasma lipids, lipoproteins and inflammatory markers in HIV-infected patients treated with antiretroviral therapy: a randomized, double-blind, placebo-controlled study. Scand J Infect Dis. 2009;41(10):760-6.

[19] Resolving inflammation: dual anti-inflammatory and pro-resolution lipid mediatorsNat Rev Immunol. 2008 May;8(5):349-61.

[20]. Docosahexaenoic acid is the preferred dietary n-3 fatty acid for the development of the brain and retina. Pediatr Res. 1990 Jan;27(1):89-97.

[21]The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina.Prog Retin Eye Res. 2005 Jan;24(1):87-138.

[22] Circulating omega-3 Fatty acids and neovascular age-related macular degeneration，Invest Ophthalmol Vis Sci. 2014 Mar 28;55(3):2010-9

[23]Oral Omega-3 Fatty Acid Treatment for Dry Eye in Contact Lens Wearers， Cornea _ Volume 34, Number 4, April 2015

[24]Short-term Consumption of Oral Omega-3 and Dry Eye Syndrome，Ophthalmology 2013;120:2191-2196

[25] Diet and acne: a review of the evidence. Int J Dermatol. 2009 Apr;48(4):339-47.

[26]  Dietary polyunsaturated fatty acids and inflammatory mediator production. Am J Clin Nutr. 2000 Jan;71(1 Suppl):343S-8S.

[27] Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty

acids Clinics in Dermatology Volume 28, Issue 4, July–August 2010, Pages 440–451

[28]Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the

DOLAB study--a randomized controlled trial.J Sleep Res. 2014 Aug;23(4):364-88.

[29] Membrane level of omega-3 docosahexaenoic acid is associated with severity of

obstructive sleep apnea J Clin Sleep Med. 2011 Aug 15;7(4):391-6.

[30]Dietary factors and fluctuating levels of melatonin Food Nutr Res. 2012; 56: 10.3402

[31] Fish Consumption, Sleep, Daily Functioning, and Heart Rate VariabilityJ Clin Sleep Med. 2014 May 15; 10(5): 567–575.

[32] Omega-3 fatty acid supplements improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity.Acta Cardiol. 2009

Jun;64(3):321-7.

[33] N-3 polyunsaturated fatty acids: relationship to inflammation in healthy adults and adults exhibiting features of metabolic syndrome Lipids. 2013 Apr;48(4):319-32

[34] Effects of fish oil supplementation on markers of the metabolic syndrome.J Pediatr.2010

Sep;157(3):395-400, 400

[35] Omega-3 fatty acid supplementation improves vascular function and reduces inflammation in obeseadolescents.Atherosclerosis. 2010 Oct;212(2):580-5.

[36] Fish consumption and cognitive decline with age in a large community study. Arch Neurol. 2005 Dec;62(12):1849-53. Epub 2005 Oct 10.

[37] Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or

Alzheimer disease: a complex association. Nat Clin Pract Neurol. 2009 Mar;5(3):140-52.

[38] Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease:

OmegAD study: a randomized double-blind trial.Arch Neurol. 2006 Oct;63(10):1402-8.

[39] Omega-3 fatty acids and dementia.Prostaglandins Leukot Essent Fatty Acids. 2009

Aug-Sep;81(2-3):213-21.

[40] Higher intake of omega-3 polyunsaturated fatty acids is associated with a decreased risk of a first clinical diagnosis of central nervous system demyelination: Results from the Ausimmune Study. Mult Scler. 2016 Jun;22(7):884-92.

[41] Fatty fish consumption and risk of latent autoimmune diabetes in adults Nutr Diabetes. 2014 Oct; 4(10): e139.

[42] Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study. Am J Clin Nutr. 2003 Dec;78(6):1128-34.