Q. I’ve been trying to take fish oil capsules, but I always end up with a bad bellyache and diarrhea. I’ve experimented with different brands and tried taking the capsules at different times of day, with and without food, but so far nothing has helped. I want to use them to help me get enough omega-3s. Any suggestions? – Jan, Louisiana
A. Intestinal discomfort is pretty common when you first start taking fish oil capsules, particularly in the amounts — 3 grams a day — shown to smack down dangerous blood fats, protect your heart and arteries and keep your brain working at “Jeopardy” speed. Those doses also increase your risk of having the breath of a mackerel (fish burps are a common side effect).
Since taking the capsules with food didn’t work, try scaling down the dose. Start with 1 gram a day, divided into two or three doses. Once you can tolerate that amount, up it by another gram and then another until you reach 3 grams. Also, take the DHA form of omega-3 that’s made from algae, not fish oil. (Algae is where fish get their omega-3s.) It’s what we take because DHA is the best omega-3 for your brain and probably for cardiovascular health, too. You also may find algae-based omega-3s easier to digest.
But if your GI system still protests, add a couple of helpings a week of fresh or canned salmon or trout (the only fish with predictable omega-3s). Back them up with foods that directly or indirectly up your omega-3 levels: 12 walnuts a day; omega-3 fortified foods, such as some eggs and orange juice; or a tablespoon of crushed flaxseeds sprinkled on your salad, oatmeal or soup.
Q. I have broken one molar in half and chipped another tooth. I eat a good diet of fruits, vegetables, chicken and fish. Is there anything I can do to strengthen my teeth and prevent any more breaks other than crushing my food with a rolling pin? – Tim, Toronto, Ontario
A. Put away the rolling pin. There are plenty of ways to solve your problem without eating mush or turning into Jaws, the James Bond villain who replaced his pearly whites with shiny metal chompers. For one thing, eating more calcium-rich foods seems to help strengthen teeth, though the proof isn’t there yet. Good sources include sugar-free yogurt, skim milk and low-fat cheeses; sardines and beans; dark-green leafy vegetables, such as spinach and broccoli; calcium-fortified juices and cereals; and even sesame seeds. But you’ll also probably need a supplement: It’s just not that easy to get enough calcium (1,000 mg a day; 1,200 if you’re over 60). Like your bones, your teeth owe their strength to this mineral, which also helps deter decay. If your water isn’t fluoridated, be sure you use fluoride toothpaste. Like calcium, fluoride helps give you teeth of steel. Tension can be a factor, too: You may be grinding your teeth while you sleep, which can cause them to crack and break. Talk to your dentist about a fitted night guard or put a cork in it, literally: Holding a wine-bottle cork lengthwise between your front teeth for a few seconds now and then helps relax your jaw and mouth muscles. Like a glass of wine, it eases any built-up tension.
Q. Is there a treatment for extreme head sweating in warm weather? – Sarah, via e-mail
A. Apply antiperspirant evenly to your forehead and scalp. Sorry, kidding! We know there’s nothing funny about this, which actually has a name: craniofacial hyperhidrosis, or excessive head and face sweating. Basically, what’s going on is that your nervous system in these areas (upper lip, nose, forehead, etc.) is like a hyperactive kid: Almost anything can set it off. When that happens, it opens up your sweat glands like faucets. There are several triggers besides steamy weather: drinking hot liquids or alcohol, being even mildly active or spending 10 seconds with someone you’re trying to impress (a potential boss, a first date). Treatments are limited, and many have iffy side effects. The safest and most successful is a lotion that contains glycopyrrolate 0.5 percent to 2 percent. It’s easy to apply, won’t irritate your skin and doesn’t lose its potency when you wash up. The worst side effects are a possible dry mouth or headache or — in older men — urinary retention. Apply it every two days, and no one will ever see you sweat.
The YOU Docs, Mehmet Oz and Mike Roizen, are authors of “YOU: On a Diet.” To submit questions, visit realage.com.
