Biohacking has become ubiquitous, with wellness influencers raving about all sorts of lifestyle modifications you can make to optimize your health and maximize longevity. Weeding out the legitimate strategies from the not-so-legitimate can be overwhelming, but a recent analysis published in Nature Aging suggests that some of the biggest moves you can make to support healthy aging are a whole lot simpler than investing in an infrared sauna or plunging into an ice-filled bucket each day.
In fact, the research shows that getting your fill of a couple of basic nutrients—vitamin D and omega-3s, specifically—and exercising regularly significantly impacts how you fare as you grow older. Here’s what to know about this latest study, plus expert-backed tips to support your healthspan.
- ABOUT OUR EXPERTS: Kelly Taliaferro, R.D.N., is a Dallas-based registered dietitian and IBS and digestive disorder specialist at Hues Nutrition. Kayleigh Harrison, N.D., is a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences.
What The Study Revealed About Healthy Aging
While no magic bullet can keep you from getting older, a growing body of research has identified a link between omega-3 intake and slowed biological aging. This latest analysis, in particular, not only associated higher omega-3 intake with signs of slower aging but identified that higher vitamin D intake and regular exercise slowed biological aging even more.
The researchers analyzed data from a randomized, double-blind, placebo-controlled trial to evaluate 777 Swiss participants aged 70 and older, who were assigned either a placebo and no exercise routine or a combination of omega-3 supplementation, vitamin D supplementation, and/or an exercise regimen for a period of three years. Participants underwent a yearly physical exam, a check-in call every three months, and blood draws at the beginning of the study and each year following. The researchers also evaluated participants’ biological aging using multiple DNA methylation clocks, which measure chemical changes in DNA that happen as you age.
Read More: How To Slow Down Cellular Aging
The participants who were given supplements took 2,000 IU of vitamin D and/or 1,000 milligrams of omega-3s per day. Their simple exercise routine consisted of three 30-minute basic strength sessions per week.
The results? Upping omega-3s alone led to slight improvements in signs of biological aging—and adding vitamin D supplementation and regular exercise to the equation amplified these benefits.
“Those who completed all three interventions also had a reduced invasive cancer risk and lower risk of becoming frail—an age-related condition that can include mental and physical impairments—as well as nutritional deficiencies,” says Kelly Taliaferro, R.D.N., a Dallas-based registered dietitian and IBS and digestive disorder specialist at Hues Nutrition. The indicators of slowed biological aging identified could also translate to a reduced risk of age-related cognitive disease, better mobility, and longer health span (think time spent with a high degree of health and quality of life).
What the Research Means for You
So, what have we learned here? A few simple lifestyle changes could go a long way in helping you live a longer, healthier life. Here’s how to get started with incorporating them into your daily routine.
How to Get More Omega-3s
Omega-3 fatty acids are known to support a healthy inflammation response while offering additional benefits for heart health, brain function, long-term cognition, and eye health, says Kayleigh Harrison, N.D., a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences. This latest evidence specifically found just one gram of omega-3 fatty acids a day slowed biological aging and was associated with fewer falls in older adults.
Read More: 5 Signs You Need More Omega-3s
The best sources of omega-3 are whole foods like salmon, mackerel, sardines, trout, chia seeds, flaxseed, and walnuts, according to Harrison. She recommends eating at least two servings of fatty fish per week to meet the mark. If that’s not realistic, consider supplementing with one gram of EPA/DHA each day. Fish and algae oil supplements are your best options—and may be particularly important for vegans and vegetarians, or other folks with dietary restrictions, she says.
How to Get Enough Vitamin D
Vitamin D is important for supporting bone health, immunity, and muscle function, which are all necessary for keeping you in tip-top shape as you age, Taliaferro says. “Strong bones and muscles are crucial for maintaining balance and avoiding falls, and a strong immune system is key for health and recovery from illness,” she explains. These factors make getting enough vitamin D, especially as you get older, important for healthy aging and longevity.
The best sources of vitamin D include fatty fish (like salmon, tuna, and herring), mushrooms, egg yolk, cheese, and fortified foods like milk, orange juice, and cereal. Harrison recommends aiming for 2,000 International Units (IU) of vitamin D a day, since research found this to be an active dose for boosting longevity. (For reference, a 3-ounce serving of fatty fish can provide 500 to 600 IU per day). Sun exposure is another great source of vitamin D, so, if possible, it’s recommended to get 15 to 30 minutes of sunshine at least three to four times a week, she adds.
A vitamin D supplement may also be worth adding to your routine to maintain optimal levels, especially for those who avoid fish and milk products or struggle to get a full 2,000 IU per day.
How to Optimize Your Exercise
Your body naturally loses muscle mass and bones become weaker as you age, leading to an increased risk of falls, fractures, and osteoporosis, Taliaferro says. Fortunately, regular exercise helps retain muscle mass, build bone strength, and improve your balance, allowing you to live a safer, more independent life for longer.
Read More: Why Strength Training Is Absolutely Crucial As Women Age
The current Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity physical activity a week such as brisk walking, cycling, or swimming. This latest study found that just 90 minutes of strength training per week, in particular, supports slower cellular aging in older adults.
“When considering an exercise routine, it’s important to look for something with variety,” Taliaferro says. “Cardio is great, but for maximum benefits, be sure to include balance exercises, such as yoga, and strengthening exercises (with weights or your body weight), since those exercises are especially beneficial for increased muscle mass and better balance.” Not sure where to start there? Here’s how to adjust your strength training game as you age.