If you find that everyone else has warmer hands than you, this suggests that you may have less-than-ideal circulation to these extremities. Although several factors can contribute to the issue, such as smoking, stress or thyroid problems, the level of omega-3 and omega-6 in your diet can play an important role.
Omega-3
Charles Poliquin, the Canadian who has coached 16 Olympic medal-winning athletes, explains that most individuals that initially come to see him require more omega-3s. You will find these polyunsaturated oils concentrated in plant form in flaxseed oil and, to a lesser extent, walnuts and pumpkin seeds. Oily fish, such as salmon, mackerel and herring, provide the more potent EPA and DHA, also known as eicosapentaenoic acid and docosahexaenoic acid. These two compounds take responsibility for the health benefits associated with omega-3 oils, such as reduced inflammation, improved mental function and better circulation. The body can convert plant omega-3s into this more potent variety following consumption.
Omega-6
Like their omega-3 cousins, omega-6 oils cannot be produced in the body and must be consumed regularly for optimum health. However, Dr. Joseph Mercola points out that most individuals already get plenty of omega-6s from the vegetable and soy oil added into processed goods, but that these damaged oils offer little nutritional benefits. Nuts and seeds represent a good source of natural omega-6 oils.
Polyunsaturated Fat Properties
Udo Erasmus, Ph.D., the nutritional researcher who wrote "Fats that Heal, Fats that Kill," explains that polyunsaturated oils have a much more liquid nature than their saturated counterparts, which include fats from beef and butter. Highlighting this as the reason these oils remain liquid at room temperature, he explains that supplying more polyunsaturated oils to the body can increase the permeability and flexibility of cell membranes. Omega-3s appear particularly affective in this regard.
Effects on Circulation
Erasmus notes that polyunsaturated oils can improve circulation to the extremities by increasing the flexibility of the membranes in the red blood cells that carry oxygen through capillaries. These specialized cells must stay flexible, because the diameter of a capillary measures just 6 microns wide and a red blood cell normally takes up 8 microns. Red blood cells must fold to reach their destination, which requires a high degree of flexibility and therefore polyunsaturated oils. To put the measurements in perspective, the width of a human hair amounts to just 30 microns.
Expert Insight
Mercola believes you should concentrate on your omega-3 intake, pointing out that most of the population receives adequate amounts of omega-6 already. He highlights how humans evolved on an omega-3:omega-6 ratio of around 1:1, a world away from the current level of 20:1. He suggests that your intake match this older standard more closely.
References
- "Fats that Heal, Fats that Kill"; Udo Erasmus, Ph.D.; 1986
- Charles Poliquin: Fish Oil
- Mercola.com: Omega 3 Oils
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