Omega fatty acids have taken centre stage in recent years, being touted for their many health benefits. And, given that they can help to improve so many aspects of our nutritional upkeep, they are now being touted as a way to live a longer, higher quality of life.
Found in supplements, some multivitamins and certain foods, omega fatty acids, also affectionately known as omega-3s, are linked to overall good health, reduced cellular aging and decreased inflammation, all of which could potentially contribute to a longer lifespan. Studies suggest that omega-3 fatty acids – particularly those found in fish oil – are associated with a reduced risk of death from all causes, and research indicates that individuals who have higher levels of omega-3 fatty acids in their blood tend to live longer as well. Several studies over the last few years have found that those who had higher omega-3 levels were associated with an almost five-year increase in life expectancies.
Let’s break it down even further. Omega-3s, especially EPA and DHA, can help with a host of health-related issues. They can reduce the risk of heart disease – including heart attacks and strokes – and they can improve overall brain function (studies show that higher omega-3 levels are associated with a lower risk of cognitive decline and dementia in older adults). They have anti-inflammatory properties, which can help protect against such chronic conditions as heart disease, cancer and neurodegenerative diseases. They support good eye health. They even have the potential to lower the risk of certain mental health disorders. Therefore, they not only impact our physical health in a positive way, they can also affect our mental wellness.
An analysis published in Nature Aging showed that a single gram of omega-3 daily over three years slowed biological aging by 2.9 to 3.8 months, and the effects on biological aging were even greater when omega-3 was combined with daily vitamin D and exercise.
Other studies are ongoing and are looking at the role which these fatty acids play in regulating the gene expression and cell signaling pathways that are related to aging.
So, it’s time to start incorporating omega-3s into your diet. You can buy supplements (but make sure that you choose a high-quality product and that you follow the recommended dosages on the bottle). Or you can get these fatty acids in foods such as salmon, mackerel, oysters and sardines. Plant-based sources include flaxseed, chia seeds and walnuts. Soybeans, pasture-raised and omega-3-enriched eggs, meats and dairy products from grass-fed animals, hemp seeds and vegetables such as spinach and Brussels sprouts all contain a decent amount of fatty acids that support good health.
Omega-3s are generally safe to take, however high doses can potentially interact with blood-thinning medications or lower blood pressure. It’s always best to consult with a health-care professional before starting any new supplement, especially if you have existing health conditions or are taking medications. It should also be noted that, in general, omega-3s are known to have beneficial properties, but that these can vary based on individual factors such as genetics, lifestyle and overall health status. While some amino acids and fatty acids may offer benefits, it’s important to maintain a balanced diet and avoid deficiencies or excessive intake of any particular nutrients.
All in all, omega fatty acids are a great way to achieve overall good health. Not only do they contribute to our cardiovascular, cognitive and mental well-being, they also help to stave away disease and illness that could result in an earlier demise. Research may still be searching for concrete evidence directly linking omega-3s to longevity, but there’s no denying that those who live an extended period of time and do so with high quality of life generally have some sort of fatty acids integrated into their diets. And that’s proof enough of its benefits.