These 3 Habits Could Help Improve Your Longevity, According to a New Study

When it comes to aging, we use all kinds of tricks to look younger in coloring to botox injections and anti-aging creams. But is there any way to slow down the aging of the inside? In short, the answer is yes. Although how quickly we are aging, it is partly determined by our genetics, the lifestyle also plays a large role.

The great news is that there are many useful habits that you can raise from the preparation of proteins. And in a new study published in The aging of natureResearchers studied how three of these Comega-3 habits, vitamin D additives and a simple home exercise program can influence aging at the cellular level. Let’s look at what they found.

How was this study conducted?

To understand the current study, we must begin with some previous studies that this team of scientists published back in 2020. Their study, called the healthcare test, lasted three years and included more than 2000, as a rule, healthy adults aged 70 years and older. As part of the study, the participants were randomly assigned by vitamin D additives, Omega-3 additives, strength training and three combinations.

Participants made bloodshed at the original level and annually during a three -year test. DNA was extracted from their blood and biobats so that researchers could look at aging at the cellular level. For this, researchers use epigenetic hours, which are tools that evaluate the biological age of a person based on DNA methylation models. Epigenetics refers to how your environment and behavior affect how well your genes work, including the inclusion and off of genes. Epigenetic watches are used to predict the expectant life expectancy and risk of mortality, as well as measuring “health” – the number of years that can live in good health.

Researchers used DNAM data and samples from the Do -GEALTH test for this new study. The new study included 777 participants, all of whom were Swiss. About 59% of the participants were women, and they had an average age of 75 years when the study began. This smaller group of participants was slightly different from a larger original group, three of them had the level of vitamin D in the blood below the average, and in general the smaller group had lower basic omega-3 levels in the blood compared to the full cohort.

Using DNAM samples from the very beginning and end of the study, the researchers used several different epigenetic hours to determine whether it seemed to be any of the interventions and combinations of interventions, biological aging at the cellular level was slow.

What showed this study?

According to these researchers, the participants who took the supplements of Omega-3 seemed to show the greatest answer for the Dnam. In other words, their cells did not age as quickly as they expected in their chronological age. They also claim that those who started a study with lower levels of Omega-3 showed large epigenetic shifts. This suggests that Omega-3 can have the ability not only slowly, but also to turn the process of aging at the cellular level.

In addition, some of the epigenetic hours used in this study confirmed additional improvements when all three Comega-3 and vitamin D and a simple home exercises program were used. One of the hours showed a decrease in the rate of aging by 1%, while the other two showed a decrease in aging by about three or four months.

In other words, over three years of research, the participants added three or four months to their life, complementing Omega-3 and Vitamin D and took up physical exercises.

How does this relate to real life?

Epigenetics is still a rather new area of ​​science, but it is fascinating. While we are inclined to focus on the external effects of aging, what we see outside begins inside.

This study had convincing evidence of the Omega-3 additive, since it is associated with cell aging. And even more convincing evidence of the combination of the additives Omega-3 and vitamin D plus regular exercises. Does this mean that everyone should supplement these nutrients? Not necessarily.

The authors of the study claim that their results confirm personalized approaches to help slow down aging and improve health. In other words, recommendations for general nutrition do not work for everyone. Although we all need omega-3 and vitamin D, the way we get these nutrients differs for everyone. Some people may not need additives for any of these nutrients, because they receive enough omega-3 in their diets and live in the climate, where they receive enough exposure to sunlight so that their body can produce vitamin D.

Omega-3 is found in fatty fish, such as salmon, tuna, sardines and mackerels, as well as nuts and seeds, such as walnuts, chia seeds and flax seeds. And vitamin D is in egg yolks, mushrooms, fortified dose and fortified orange juice. It is also in a salmon, so you can get your omega-3 and vitamin D in one delicate dinner.

Everyone also needs physical activity, but similarly to nutrition, as you understand it, and what you do will depend on your current level of fitness, lifestyle, physical abilities and preferences. For this study, participants trained for 30 minutes three times a week. If this goal seems inaccessible, start small with a walk around the surroundings in the morning and accumulate from there.

If you are concerned about the satisfaction of your nutrition needs, you can request blood from your supplier of medical services to check the levels of nutrients in the blood. Then ask for a referral to a registered nutritionist who can get your blood results and help adapt the power strategy that suits you. RD can also help determine whether an additive is needed.

The essence

This study suggests that omega-3, vitamin D and physical exercises affect cell aging, providing some level of protection, thereby slowing down the aging process. It is important to note that many other things can help or prevent you from this front, whether it enjoys the morning cup of coffee or getting rid of mold in your house.

Take a whole approach to health and choose one area to start work. If you want to start with nutrients in this study, begin to include more fat fish, nuts and seeds in your diet. Since the exercises also played a role, start moving more. If you are currently not an ordinary exercise, start with traffic breaks during the day. Make a set of stairs, pass the knees to the house or make push -ups from the kitchen rack. Start with something and gradually add to this. Remember that it is better than nothing, and over time, all this develops.