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Three simple longevity hacks found to slow down ageing – and two are completely free
The best foods to eat every day revealed
EATING fish can keep you young, according to a study that found Omega-3 has anti-ageing effects.
But combined with two other free hacks, it works even better.
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A trial found that over-70s who consumed at least one gram of Omega-3 per day had a biological age four months lower after three years.
Experts from the University of Zurich believe it protects against DNA damage that accumulates over time.
Omega-3s are fatty acids that help to build and supply energy to cells inside the body, particularly in the brain and eyes.
We cannot make them naturally and must get them from our diet - fish, walnuts and flaxseed are the best sources.
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One gram is about equal to one cod liver oil supplement or a 100g serving of fish like salmon, mackerel or tuna.
The trial analysed its effects on 777 people over the age of 70 in Switzerland.
Writing in the journal Nature Aging, study author Professor Heike Bischoff-Ferrari said: “Our trial indicates a small protective effect of Omega-3 treatment on slowing biological aging over three years.”
The team found that Omega-3 consumption moderately slowed biological aging by up to four months but combining it with vitamin D and exercise, it worked even better.
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Prof Bischoff-Ferrari said Omega-3 reduced biological age on three out of four “body clock” measures.
But it worked on the fourth measure when combined with exercise and vitamin D.
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These three interventions together had the biggest impact on lowering cancer risk and preventing frailty over three years.
Each intervention works through different but related mechanisms, and when combined, they reinforce each other, creating a stronger overall effect, the authors suggest.
Commenting on the findings, Prof Kevin McConway, Emeritus Professor of Applied Statistics, Open University, said there is "no agreed gold-standard measure of biological ageing".
So while the authors concentrated on these four biological clocks, there is so much unknown over how these measures influence how long a person will live (at least, past the three years that were studied).
Vitamin D is made by the body in response to sunlight, and helps to keep bones, teeth and muscles healthy.
Exercise, meanwhile, has long been shown to have longevity purposes, reducing the risk of death from all causes.
The study had trialled an exercise programme of three half-hour home workouts a week.
Vitamin D is easy to obtain by getting outdoors and having skin exposed to sunlight. But it means some people, such as those in residential care homes, are at risk of deficiency.
But nevertheless, the Government advises everyone takes a vitamin D supplement containing 10 micrograms in autumn and winter.
Oily fish like salmon once again come top of the food list - these contain vitamin D.
Other food sources are red meat, egg yolks and some fortified foods like breakfast cereals.
The foods to eat daily to slow down ageing
The study identified Omega-3 and vitamin D can slow the ageing process. Here's a list of foods they are highest in:
- Salmon
- Mackerel
- Herring
- Sardines
- Flaxseeds
- Chia seeds
- Walnuts
- Egg yolks
- Mushrooms
- Fortified foods (e.g. some brands of juice or margarine has added vitamin D)
Dr Mary Ni Lochlann, an ageing expert at King’s College London, was not part of the study but said: “It’s exciting to see these results.
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“While the study was focused on healthy and active older adults, and led to a relatively small improvement, it adds to the growing evidence that these simple and fairly low-cost interventions are beneficial and worthwhile for adults as they get older.”
The study adds to previous research that has found Omega-3 can reduce the risk of some cancers as well as infection, frailty and falls.
Longevity tips from the Blue Zones
The Blue Zones are five regions across the world where people regularly live to the ripe old age of 100, largely thanks to their diets and daily habits.
The term was coined by author and National Geographic fellow Dan Buettner, who made a name for himself studying the world's longest living people.
The Blue Zones include Okinawa in Japan, the Nicoya Peninsula in Costa Rica, Ikaria in Greece, Sardinia in Italy and Loma Linda in California.
According to Dan, inhabitants of these swear by nine lifestyle tips.
Dubbed the 'Power 9', the longevity guru argued that they can provide "instructions and clues for how we can set up our lives to live longer".
They include:
- Moving naturally rather than going to the gym
- Having a purpose in iife
- Keeping stress to minimum with naps and happy hours
- Stopping eating before you're full
- Eating mostly plants
- Drink no more than two glasses of wine a day and never bingeing
- Belonging to a community, faith-based or not
- Putting your loved ones first
- Keeping a social circle that supports healthy behaviours
Read more on the Power 9 tips here.
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