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New Study: Omega-3 Promotes Longevity
A comprehensive clinical trial conducted in Switzerland suggests that daily omega-3 supplementation may contribute to a slower rate of biological aging.
Omega-3 and Longevity: The Secret to a Healthier and Longer Life
Study Details: Omega-3 and Longevity
The study, published in Nature Aging, involved nearly 800 healthy adults aged 70 and above. Over three years, participants were divided into eight groups, with each group receiving one gram of omega-3 daily, 2,000 international units of vitamin D, 30 minutes of exercise three days a week, or a combination of these interventions.
Researchers used epigenetic clocks, tools that assess DNA methylation patterns, to measure biological aging. Results showed that participants who took omega-3 aged approximately three months less than those who did not.
When omega-3 supplementation was combined with vitamin D and regular exercise, the effect was even more pronounced, with a reduction in biological aging of nearly four months.
Beyond slowing aging, the Do-Health study observed additional health benefits among participants receiving combined interventions. These included reduced rates of falls, infections, pre-frailty, and invasive cancers.
“While the effects may seem small, with three to four months of rejuvenation in biological age over three years, if sustained, they could have significant impacts on population health,” said study author Heike Bischoff-Ferrari, a professor of geriatric medicine and healthy longevity at the University of Zurich, in an interview with The Guardian.
How to Incorporate More Omega-3 into Your Diet
You can increase your intake of omega-3 fatty acids through diet and supplementation. Here are some effective sources:
Fatty Fish
Fatty fish like salmon, mackerel, sardines, and trout are rich in EPA and DHA, the two primary forms of omega-3. Including these in your diet at least twice a week can significantly boost your omega-3 levels. For more information on the benefits of fatty fish, visit Healthline.
Plant-Based Sources (Vegan Omega-3)
For those following a plant-based diet, flaxseeds, chia seeds, walnuts, and hemp seeds are excellent sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. While ALA is not as potent as EPA and DHA, it still offers significant health benefits. Learn more about plant-based omega-3 sources at Medical News Today.
Algae Oil
Algae oil supplements are a great vegan alternative, providing direct sources of DHA and EPA. They are particularly useful for individuals who avoid fish or animal products.
Supplements
Fish oil capsules are a convenient way to ensure adequate omega-3 intake, especially for those who may not consume enough through diet alone. Always consult a healthcare provider before starting any new supplement to determine the appropriate dosage for your needs.
Other Ways to Support Healthspan
In addition to omega-3 supplementation, adopting the following lifestyle habits can contribute to a healthier and longer life:
Regular Physical Activity
Engaging in consistent exercise, such as walking, swimming, or strength training, has been shown to reduce the risk of chronic diseases and improve overall well-being. Aim for at least 150 minutes of moderate-intensity exercise per week.
Balanced Diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and prevent disease. Focus on variety and moderation to maintain optimal health.
Adequate Sleep
Quality sleep is crucial for cellular repair, cognitive function, and hormonal balance. Adults should aim for 7-9 hours of sleep per night. For tips on improving sleep quality, check out Sleep Foundation.
Stress Management
Chronic stress can negatively impact health. Practices like mindfulness, meditation, and yoga can help manage stress levels and promote mental well-being.
Social Engagement
Maintaining strong social connections has been linked to improved mental health and longevity. Make time for family, friends, and community activities.
Conclusion
The Swiss study adds to the growing body of evidence suggesting that omega-3 fatty acids may play a role in slowing biological aging, especially when combined with other healthy lifestyle practices.
While the observed effects are modest, they highlight the potential of accessible interventions in promoting healthy aging. As research continues to evolve, integrating omega-3-rich foods or supplements, along with other health-supportive habits, may contribute to an extended healthspan and improved quality of life.