Aging Vitamin D, Omega-3, and Exercise

 A major study out of Switzerland was recently published reporting that vitamin D, omega-3 fats, and exercise all slow the rate of aging. This three year study found that this combination slowed the aging process by almost four months. The report concluded, "In summary, our trial indicates a small protective effect of omega-3 treatment on slowing biological aging over 3 years across several clocks, with an additive protective effect of omega-3, vitamin D and exercise based on PhenoAge." The effect of omega-3 fats was the key nutrient they looked at, but the observation was made that vitamin D and exercise added benefit in an attempt to slow the aging process.

Over 2,000 individuals were involved in this trial. The researchers had done earlier studies showing the benefits of each of the measures in improving aging. This study looked at each of the factors individually and also all three collectively. The conclusion was that these health measures resulted in epigenetic changes to the genes. In other words, the genes themselves were not altered, but the manner in which they functioned was.

The researchers observed that "omega-3 alone reduced the rate of infections by 13% (ref. 22) and the rate of falls by 10% (ref. 23), and all three interventions combined had a significant additive benefit on reducing prefrailty by 39% (ref. 24) and incident invasive cancer by 61% (ref. 25) over a 3-year follow-up."

Amazing results like these provide a strong motivation to exercise and obtain adequate intake of vitamin D and omega-3 fatty acids. The vitamin D intake was 2,000 IU per day and the daily intake of omega-3 fatty acids was 1,000 mg per day. Exercise was done at home.

Reference:

Link to article of aging and omega-3. Bischoff-Ferrari, Heike A., et al., 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, February 3, 2025.

Bowel Health

    Constipation is a regular problem for many older individuals. Regular elimination can be promoted with intake of fresh fruits and vegetables, whole grains and whole grain cereals, and dried fruit. Low fiber fatty foods can promote constipation.

    One of the most common causes of constipation is chronic dehydration. As we get older, there is a general decline in the sense of thirst. This problem is often aggravated by the use of medications such as diuretics which can dehydrate us. A general rule for fluid intake is 1/2 the body weight in ounces of water.
    Regular exercise is also important for bowel health. Movement promotes the normal motion of the muscles of the digestive tract.
    Suppressing the "urge" can lead to constipation as can overuse of laxatives. Elimination can be promoted by increasing intake of fiber, vitamin C, magnesium, and hydrochloric acid if it is deficient.

    GNLD Neo-Lax can provide quick relief from an episode of sluggish bowel. The herbal formulation provides a complete family of herbal constituents with synergistic effects to promote optimal wellness via healthy elimination. The product contains senna which has been shown to support natural peristaltic action, buckthorn bark which assists with easy stool movement, and licorice which calms and soothes the distressed tissues of the digestive tract. Other synergistic nutrients include prune powder, alfalfa, rhubarb, asparagus, and anise.