Adding omega-3 fatty acids to your diet could potentially reduce aggressive and violent behavior, according to a study conducted at the University of Pennsylvania. These beneficial nutrients can be found in foods like fish, flaxseeds, walnuts, and chia seeds. Poor nutrition has been linked to aggressive and antisocial behavior, and combining cognitive behavioral therapy (CBT) with omega-3 could be beneficial in managing these behaviors.
The study, authored by University of Penn professor Adrian Raine, analyzed 3,918 participants from various studies and laboratories and found that omega-3 can reduce both reactive and proactive aggression. Omega-3s are known to have numerous physical health benefits, such as maintaining cell structures, preventing heart disease, and reducing inflammation in the body. However, since the body cannot produce omega-3s on its own, it is essential to include them in your diet through supplements or food sources like fish and seeds.
Melanie Murphy Richter, a registered dietitian nutritionist, explained that omega-3s can interact with the brain by improving serotonin production and reducing inflammation, which can potentially enhance mood and alleviate aggressive behavior. Incorporating omega-3s into your diet can regulate serotonin and mood, making them a potential solution for managing aggressive outbursts and irritability. Additionally, omega-3 supplementation can be a valuable adjunct therapy to CBT, teaching practical strategies to cope with emotions like anger and rage.
Fatty fish like salmon, sardines, and mackerel, as well as seeds like chia and flaxseeds, are excellent sources of omega-3s. There are also supplements available in stores or online from reputable brands like Nordic Naturals. Dr. Raine emphasized the importance of understanding how omega-3 influences neurophysiology in a specific way to benefit mental health, highlighting the promising results of combining omega-3 supplementation with psychological interventions like CBT. By incorporating omega-3s into your daily diet, you may experience a reduction in aggressive and violent behavior, improving your overall mental and physical well-being.
