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Home » Blog Page » anti-inflammatory » Cold Water Fish for Fighting Inflammation

Cold Water Fish for Fighting Inflammation

February 19, 2021 By joanna

As many of you know, I do a lot of work on inflammation reduction to help people get out of pain or their chronic health issue.  I offer many food and nutrition related suggestions that are practical with that person’s life.  Last night I was talking to a client who has arthritis now officially diagnosed by their doctor.  They have it in their neck and hands.
In our sessions, we had already done some of the first steps of an anti-inflammatory plan.  The hands are less stiff, but still ache.

I suggested last night to add cold water fish into their diet a few times a week.  The list of cold water fish are herring, mackerel, anchovies, sardines and salmon.  I let those sit with her and after each fish I mentioned, I paused waiting for their reaction.  “Herring…I don’t think I can do that.  Sardines….eew.  Too strong.  Oh, I think I can only do salmon based on that list.”
Adding the cold water fish even once or twice a week will help fight inflammation.

I shared why cold water fish are the ones to include more than others – they have more omega 3 fatty acids which are anti-inflammatory.  But you have to then look deeper at how much EPA each has to really understand the value of why certain cold water fish are beneficial for reducing inflammation.  The omega-3 fatty acids are defined as alpha-linolenic acid (ALA, Eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). 

According to the Natural Institute of Health (nih.org), people who eat high amounts of fatty fish, like those in Greenland, have lower incidence of cardiovascular disease and arthritis.  These conditions as well as chronic pain, eczema, auto-immune issues and other health conditions have significant ‘inflammatory etiologies’.  The EPA is a ‘precursor to bring resolution programming into the body’s inflammatory process’.  The EPA is basically anti-inflammatory and helps to reduce inflammation naturally, often times stopping the inflammatory process.

The question then is – How much EPA do I need to reduce inflammation?
My answer is, it depends on how bad the inflammation is and how long you have had it.
Generally, a therapeutic dose of EPA for inflammatory purposes is generally 2000-4000 mg daily.  For more extreme conditions, some need up to 10,000 mg per day.  That would be a lot of fish!  Which is probably unrealistic for most people.

For overall health, eating 3-5 ounces of cold water fish several times per week is adequate.  For those with inflammatory conditions including GI distress, chronic pain, eczema and auto-immune issues, the recommendations are typically higher and closer to 4000 mg daily, sometimes more.

Here is a list of cold water fish that lists the amount of EPA in a 3 ounce serving. 
Let’s say that you wanted a therapeutic dose of 2-4000 mg every day, then you would want to choose the fish that had the highest amounts of EPA in them.  But could you eat that much fish… every day??  That would be at least 8 ounces of herring per day and 3 times that if you choose salmon.  It is best to get the fish oils raw vs cooked to preserve the integrity of the omega-3 oils.  That would be a lot of mackerel and sardine sushi!

Here is the short list of the cold water fish with the amounts of EPA in them and the total omega 3’s in parenthesis (from nih.gov):

  • herring 770 mg EPA per 3 oz serving (2002 mg)
  • sardines 450 mg EPA per 3 oz serving (1270 mg)
  • mackerel 430 mg EPA per 3 oz serving (3520 mg)
  • salmon (atlantic) 280 mg per 3 oz serving (1937 mg)

This may help you choose your fish wisely!  And if you don’t think you can eat that much fish to help fight inflammation, then choose to eat the cold water fish a few times a week while implementing an anti-inflammatory nutrition protocol.
You can consider adding fish oil capsules, too if you have chronic inflammation.  I will be suggesting those in another post so keep a look out for the 3 best supplements to reduce inflammation!

If you have any questions about fighting inflammation with fish and omega 3 fatty acids and how to incorporate them into your diet, or how to lower your inflammation and resulting pain or health issue, please reach out and schedule a 15 minute chat. Or read the Inflammation Primer here.

Filed Under: pain Tagged With: anti-inflammatory, auto-immune, cold water fish, herring, inflammation, mackeral, omega-3, salmon, sardines

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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
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" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

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'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
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Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

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Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
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“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
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Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

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"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
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