You can’t stop time, but you can slow down the aging process. Physical fitness and diet play a central role. Omega-3 fatty acids DHA and EPA, which among other positive effects, appear to be able to slow down the aging of cells.
Your biological age – a matter of fitness and nutrition
We have two ages – the age according to our biology, and the other determined by the date of birth. Biologically, one can be years or even decades younger or older than the age according to our birth certificate.
Even greater than genetic predisposition, the aging process is determined by environmental influences and our lifestyle. The most important factors are physical and mental fitness and a healthy diet.
Cell aging is determined by the length of the ends of the chromosome, called the telomeres.
Telomeres effect on aging
Aging shows itself in both the obvious changes of the external appearance and also in the condition of the organs, including signs of wear such as atherosclerosis. It also appears through the length of the ends of the chromosomes – telomeres.
With every cell division, a little bit of the telomere is lost. If the telomeres fall below a certain length, then there is a high probability that the cell will die. The length of telomeres is therefore a measure of cell aging, which is integral to the entire bodily aging process.
Omega-3 fatty acids can protect telomeres
It is well known that omega-3 fatty acids have a beneficial effect on the aging process. Now, there is evidence that a high intake of omega-3 fatty acids can increase the life expectancy of those with coronary heart disease. Several effects of omega-3 fatty acids work together. They have a positive effect on blood lipids, counteract blood clots, halt inflammatory processes, and counteract cardiac arrhythmias. Further information on the important omega-3 fatty acids can be found in the review article here.
The study participants with the highest omega-3 levels had the least amount of telomere shortening.
A study by the University of California in San Francisco now gives reason to believe that omega-3 fatty acids also have a positive effect on cell aging. Blood levels of omega-3 fatty acids DHA and EPA were determined in 600 patients with coronary heart disease every five to eight years. If this was low, then the telomeres also appeared to be shorter.
In the segment with the highest levels of omega-3 fatty acids, telomeres shortened the least. This observation suggests that DHA and EPA also provide some protection against cell ageing.
Omega-3 fatty acids DHA and EPA are also part of a healthy diet such as a plant-based mixed diet or the Mediterranean diet. They are found in large quantities in linseed, rapeseed, or walnut oil as well as in fatty fish such as mackerel, salmon, or char.
Linseed itself is also a suitable source, whereby two tablespoons are recommended daily. However, it is not easy to eat a sufficient amount of the valuable omega-3 fatty acids through food alone. It is therefore advisable to gain suitable supplementation.
However the supplemental range is wide, as the quality is not the same for every product. One should pay attention to the quality of the ingredients and the contained dose of omega-3 fatty acids. In general, a preventive intake of about 1 to 1.5 grams per day is considered sensible.
