the global quest to extend healthy lifespan has gained notable momentum, with a groundbreaking study offering new insights. The DO-HEALTH study, published in Nature Aging, reveals the potential of Omega-3 fatty acids to slow physiological aging and reduce age-related health risks. Conducted in Europe and lead by the University of Zurich, Switzerland, the study provides compelling evidence for Omega-3 supplementation benefits in older adults.Anti-aging expert Qin Weiyi advocates for a complete anti-aging strategy to improve health, delay aging, and achieve healthy longevity.

DO-HEALTH Study: Omega-3’s impact on the Physiological Clock

The DO-HEALTH study, a large-scale clinical trial in Europe, investigated healthy aging. The three-year randomized controlled trial involved 777 participants over 70. Researchers used epigenetic clocks to assess physiological age. The findings indicated that a daily intake of 1 gram of Omega-3 fatty acids could significantly delay the physiological clock. Specifically, the aging rate of elderly individuals consuming Omega-3 fatty acids slowed by 2.9 to 3.8 months over the three-year period.

Beyond Omega-3s, the study examined the effects of vitamin D supplementation (2,000 IU per day) and simple home exercises (three times a week for 30 minutes each time) on aging. While these interventions alone did not significantly impact the physiological clock, their combination with Omega-3 supplementation showed a notable additive effect. This underscores the importance of multi-faceted interventions in delaying aging.

Qin Weiyi’s 5 Scientific Strategies to Combat aging

Anti-aging medical expert Qin Weiyi highlighted the rapid advancements in aging science as the European research team proposed the “9 major aging characteristics” in 2013. Supported by artificial intelligence and technological advancements, research has expanded from basic science to a highly technical and interdisciplinary field. Many anti-aging strategies are undergoing animal experiments and human clinical trials, offering new possibilities for delaying aging and extending healthy lifespan. Qin Weiyi outlined five anti-aging strategies with proven benefits:

1. Intermittent Fasting

   While calorie restriction has been proven to significantly delay aging, its long-term implementation can be challenging. Intermittent fasting serves as a viable alternative, improving carbohydrate and lipid metabolism, promoting cell autophagy and mitochondrial function, and reducing oxidative stress and inflammation, ultimately delaying aging.

2. Regular Movement

   Engaging in at least 150 minutes of moderate-intensity exercise per week, such as swimming, brisk walking, or moving yoga, can reduce the risk of cardiovascular disease and maintain muscle and bone health. Incorporating moderate or high-intensity muscle training twice a week further enhances health benefits. It’s also crucial to minimize prolonged sitting and increase overall physical activity throughout the day.

3. Mediterranean Diet

   The Mediterranean diet emphasizes plant-based foods and healthy fats, encouraging the consumption of fresh fruits, beans, nuts, and unprocessed grains. Extra virgin olive oil serves as the primary source of fat. The diet also includes fish rich in omega-3 fatty acids, moderate amounts of dairy products and red wine, and limits processed foods, red meat, and sweets. Studies have demonstrated that the Mediterranean diet can improve aging characteristics and slow down cell aging.

   

4. Good Sleep Quality

   Adequate sleep is essential for energy restoration and cell repair. Aim for 7-9 hours of high-quality sleep per night to maintain telomere length and reduce the risk of brain aging. Establishing a regular sleep schedule and ensuring a conducive sleep habitat are crucial.

5. Avoid Smoking and Limit Alcohol Consumption

   Smoking accelerates physiological aging, increases the risk of chronic inflammation and aging-related diseases, and causes premature skin aging. Quitting smoking is highly recommended for maintaining health. While moderate alcohol consumption may offer some cardiovascular benefits, long-term drinking can lead to oxidative stress, DNA damage, and an increased risk of cancer, liver disease, cardiovascular disease, and death. Women should limit their intake to no more than 10 grams of pure alcohol per day (equivalent to 100 ml of red wine with 12% alcohol content), and men should consume no more than 20 grams of pure alcohol per day (equivalent to 200 ml of red wine with 12% alcohol content).

A multi-Pronged Approach to Anti-Aging

While numerous natural ingredients and drugs,such as resveratrol,quercetin,and metformin,are believed to mimic the effects of calorie restriction and extend healthy lifespan,Qin Weiyi cautions against over-reliance on single components for significant anti-aging effects. She advocates for a thorough, multi-pronged approach that includes diet regulation, regular exercise, sleep management, lifestyle adjustments, and the appropriate use of anti-aging ingredients. This holistic strategy can more effectively delay physiological aging, improve overall health, and promote healthy longevity.

Research in aging science is continuously evolving, currently in a phase of both controversy and rapid progress.While further large-scale, long-term clinical trials are needed to validate the sustained impact of various anti-aging strategies on healthy lifespan, the advancements in science and technology offer promising possibilities for longevity medicine. By adopting a scientifically proven healthy lifestyle,individuals can possibly control their physiological age and achieve a healthier,longer life.

Adopting a diverse and integrated anti-aging strategy will help to comprehensively improve the health status, delay the aging process, and thus achieve the goal of healthy and longevity.

Qin Weiyi, Anti-aging Medical Expert