Published in Nature Aging, a new study by aging experts from University of Zurich, Harvard Medical School Columbia University and others investigated whether simple lifestyle changes could slow down biological aging.
The researchers tracked 777 adults (whose average age was 75 years old) over the course of three years. During this time, participants were given either 2,000 IU of vitamin D daily, one gram of omega-3 fatty acids daily, a "simple home exercise program" (SHEP) or a combination of all three, while some received placebos. No one was made aware of which (if any) substances they were being given, nor in which group they placed, making it a placebo-controlled study.
After tracking DNA changes that reveal how fast someone is aging biologically, researchers discovered just how powerful small lifestyle changes can be in slowing aging and improving overall health.
In terms of their solo impacts on aging, the study found that daily omega-3s, which are found in fish oil, fatty fish, flaxseeds and walnuts, were linked to reduced inflammation, better heart health and slower aging at the DNA level.
Vitamin D and exercise help slow biological aging, too.
Daily vitamin D and exercise played an essential role in health improvements, too. But not just any form of exercise: Participants engaged in 30 minutes of the "simple home exercise program" three times a week, which included low-intensity strength training, balance and mobility exercises designed to be safe and manageable for older adults.
Which Two Supplements Can Reduce Cancer Risk by 61%?
As noted above, omega-3s, vitamin D and exercise are the most powerful when combined. In fact, the study found that taking omega-3s and vitamin D daily while doing 90 minutes of gentle exercise weekly reduced the risk of invasive cancer by 61%.
Related: Omega-3 Foods: Best Dietary Sources of Omega-3s
This research also makes a convince case for adding omega-3s and vitamin D into your diet. Try eating more fatty fish, egg yolks, fortified foods and cheese for some delicious anti-aging cuisine.
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Related: 30 Anti-Aging Foods To Add To Your Diet, According To RDs
Sources
"Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial." Nature Aging. Read More Details
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