Yahoo Lifestyle Taking These Two Vitamins Could Reduce Cancer Risk by 61%
While there's no such thing as aging backwards like we saw in The Substance, new research uncovered a combination of lifestyle factors and supplements that may produce similar results on a biological level.
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.
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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.
Related: Most Important Vitamins, Per Reproductive Oncologists
What Did the New Biological Aging Study Find?
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.
Omega-3 supplements may help you age more slowly.
Known for helping reduce the risk of type 2 diabetes, omega-3 (or fish oil) supplements are everywhere right now—and it's not hard to see why.
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.
Related: The Most Surprising Benefit of Fish Oil No One's Talking About
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.
While this still had health benefits and positive impacts on biological aging, taking vitamin D and engaging in exercise was most beneficial when combined with omega-3s.
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%.
TL;DR? Take omega-3s and vitamin D, and make sure you're moving, too.
Related: Omega-3 Foods: Best Dietary Sources of Omega-3s
Why Does This Matter For Me?
This is a pretty momentous study, because it proves that small and simple lifestyle changes really do add up over time. (Seriously, we bet you didn't think that adding two daily supplements to your routine and lifting some weights could cut your cancer risk by more than half!)
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.
While the combinations are endless, here are a few Omega-3 and vitamin D-rich ideas to get you going: For breakfast, have scrambled eggs and yogurt with a glass of fortified almond milk. For lunch, try sardine and avocado toast on whole-grain bread, and for dinner, bake salmon or trout and serve it with sides of sautéed mushrooms or cheesy broccoli. Aging backwards has never tasted so good.
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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.
