Taking Omega-3 Could Help Slow Biological Aging, New Study Suggests. Doctors Say This Is Why

 Every person has their chronological age and biological age: The former is how many years you’ve been on this planet, while the latter reveals how old your body actually is, based on a bunch of biomarkers. And although you can’t change your chronological age, a growing body of research suggests you may be able to sway your biological one.

Now, a new study suggests that a simple supplement combination—including omega-3 and vitamin D—can help slow your biological age. Here’s what the study found, plus what a neurologist wants you to know. 

What did the study find?

The study, which was published in the journal Nature Aging on February 3, analyzed data from 777 people who participated in the DO-HEALTH trial—which is a large randomized controlled clinical trial that looks at the impact of vitamin D, omega-3 fatty acids, and a home exercise program on healthy aging in older adults—over the course of three years.

The scientists looked at a bunch of biomarkers, and found that people who took one gram of omega-3 fatty acids daily slowed down their biological aging across several areas by up to four months. But people who took 2,000 international units (IU) of vitamin D and did 30 minutes of strength training three times a week (in addition to taking the one gram of omega-3 fatty acids) saw an even greater boost: The combination had the highest effect in lowering cancer risk and preventing frailty.

What is biological age?

Biological age is a measurement of how old your cells are, according to Northwestern Medicine. Biological age can be measured a few different ways, but usually involves a mix of blood biomarkers, DNA tests, and physiological tests. 

Can omega-3 make you live longer?

This is just one study, and it’s hard to draw big conclusions from it. But the findings do suggest that taking an omega-3 supplement may help slow biological aging.

In fact, the researchers said this in the study conclusion: “Our trial indicates a small protective effect of omega-3 treatment on slowing biological aging over three years across several clocks, with an additive protective effect of omega-3, vitamin D, and exercise.”

Omega-3 supplements are usually used by doctors to help manage high cholesterol, which is a more common issue as you get older, says Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, California. High cholesterol is linked to a slew of cardiovascular complications, so getting this under control can help extend your life, he says.

How do vitamin D and strength training affect biological age?

Vitamin D is believed to help with bone density, especially when it’s paired with calcium, Segil says. When you add in exercise, it can create a big boost for your bone health.

“Exercise stops your bones from getting brittle, lubricates your joints, and maintains your muscle mass,” Segil says. “All of these would help with biological aging.”

What are other ways to slow down aging?

There are a few things you can do to age well. Experts previously told Women’s Health that walking for 30 minutes daily, staying on top of regular doctor’s appointments, socializing, focusing on whole foods, and sticking to a consistent sleep routine can help.

 If you're interested in working more omega-3s into your diet, two servings of fatty fish per week will do the trick, doctors previously told Women's Health. However, if you're vegan or just can't stand the taste of fish, a fish oil supplement is a great way to get omega-3s. This softgel, for example, packs in 300 mg of omega-3 and is certified by the National Science Foundation (NSF):

However, it's important to consult with your healthcare provider before taking a new supplement, so be sure to talk with your doctor before starting. 

 

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Plant protein: Know the 7 benefits and its best sources

Many rely on plant protein sources to fulfill their daily requirements. But is it a better option than animal protein? Know all the benefits of plant protein and its sources to improve your overall health.

 

Protein is a crucial macronutrient essential for building and repairing tissues, making enzymes, and boosting immunity. It is fundamental for muscle growth, energy, and overall health. Protein is made up of amino acids and there are two main sources of protein: animal and plant. Animal protein, found in meat, eggs, and dairy, provide all essential amino acids but can be high in saturated fats. Plant protein, such as legumes, nuts, seeds, and grains, offer benefits to your heart health. They are rich in fibre and antioxidants, contributing to a balanced diet and reducing the risk of chronic diseases. Vegetarians looking for a way to make plant protein a part of their diet should know all about it.

 

What is plant protein?

Protein is an essential building block made up of amino acids. They are vital for cell growth, repair, and overall bodily function and are especially important for the growth and development of children, teenagers, and pregnant women. Protein is found in various foods and must be included in your daily diet.

Protein comes from both plant and animal sources. Animal proteins include meat, fish, and eggs, while plant proteins are found in foods such as pulses, tofu, soy, tempeh, seitan, nuts, seeds, certain grains, and peas. Plant-based proteins are not only rich in protein but also provide additional nutrients like fibre, vitamins, and minerals. Although plant proteins may not contain all essential amino acids in one source, combining different plant-based foods can meet your body’s needs.

Benefits of plant protein

Plant protein, found in foods like beans, nuts, seeds, and grains, offer many benefits for your overall health. Know 7 key reasons to include more plant protein in your diet:

1. Packed with antioxidants

Consuming antioxidant-rich foods can help reduce inflammation and lower the risk of chronic diseases such as heart disease. As per the study published by the journal Antioxidants, most plant-based proteins, such as those found in beans, lentils, and nuts, are often packed with vitamins and phytochemicals like flavonoids and carotenoids that contribute to their antioxidant properties. They can help protect your body from damage caused by harmful free radicals.

2. Boosts gut health

Due to their rich fibre content, plant protein is great for digestion as well. “Foods such as legumes and whole grains are rich in dietary fibre, which may help promote regular bowel movements, support beneficial gut bacteria, and reduce the risk of digestive disorders,” explains nutritionist and holistic wellness coach . Maintaining gut health boosts nutrient absorption, boosting immunity and well-being.

 

3. Good for your heart

Plant-based foods tend to be lower in unhealthy fats and cholesterol compared to animal products, which makes them great for improving heart health. Add foods such as beans, nuts, and seeds that are not only low in unhealthy fats but also rich in heart-healthy nutrients like omega-3 fatty acids, potassium, and magnesium. As per the journal Nutrients, a plant-based protein-rich diet packed with these nutrients can lower blood pressure and reduce inflammation, lowering your risk of heart disease.

 

4. May lower cancer risk

A plant-based protein-rich diet is full of fibre, vitamins, and other essential nutrients that may protect you against certain types of cancer, especially breast cancer, reveals a study published in the BMC Women's Health. For instance, cruciferous vegetables like broccoli and Brussels sprouts, rich in plant protein, are linked to a lower cancer risk. Additionally, plant proteins are typically free from the harmful compounds in some animal products, which may contribute to a reduced cancer risk.

5. Helps with weight management

“Plant proteins can also be beneficial if you are trying to lose weight. They are often more filling than animal proteins, which can help you eat less and stay satisfied for a longer period,” says Wahi. The fibre in plant protein also helps you feel full, reducing the risk of overeating and helping with weight loss.

 

6. Supports muscle health

Both animal and plant-based proteins can help build muscle mass but you have to exercise regularly. Add plant protein foods, such as quinoa, soy, and hemp seeds, to provide all the essential amino acids needed for muscle growth and repair. They also come with other essential nutrients, like more fibre and fewer unhealthy fats, which makes them super healthy for you.

 

7. May reduce type 2 diabetes risk

Eating a plant-based protein diet that includes legumes, nuts, and seeds is associated with better glycemic control and lower insulin resistance. They are also generally lower in unhealthy fats and sugars, which can contribute to better blood sugar control. According to a study published in a journal, increasing vegetarian protein intake may help reduce the risk of type 2 diabetes without causing weight gain.

Plant protein sources

Here are some best plant-based proteins you should include in your regular diet:

• Lentils
• Chickpeas
• Black beans
• Quinoa
• Tofu
• Tempeh
• Edamame
• Hemp seeds
• Chia seeds
• Almonds
• Peas
• Oats
• Sunflower
• Spirulina

Protein supplements

Plant-based protein powders are available from sources such as peas, hemp, rice, and soy, providing a great alternative to animal-based proteins. “These supplements are often easier to digest than some animal proteins and they may also offer additional fibre and essential nutrients,” says Wahi. While they can help you meet your protein needs, the  experts recommend consuming a variety of foods that can help you receive all the essential nutrients, along with protein. If you choose to incorporate protein supplements, it is a good idea to assess your specific needs and consult with your healthcare provider to make a better choice.

How much protein do you need?

Protein is essential for everyone, but the amount you need can vary based on factors like age, weight, and lifestyle. For instance, pregnant or breastfeeding individuals and athletes typically require more protein. According to a journal:

• The general recommendation for protein intake is about 0.8 grams per kilogram of body weight or 0.36 grams per pound. This is the minimum daily amount needed to meet basic nutritional needs.
• Pregnant or breastfeeding women should aim for 75 to 100 grams of protein daily to support fetal development.
• For those over 50 years old and weighing more than 60 kg, the daily protein requirement is approximately 53 grams.

Remember, exceeding the recommended daily intake of protein is not considered safe. Higher consumption of protein every day can strain the kidneys and liver and may increase the risk of health issues such as osteoporosis and kidney stones.

Are there any side effects of plant protein?

Plant proteins are generally safe and have minimal side effects, but they can cause some issues. Here are a few potential side effects:

1. Digestive issues

Consuming excessive amounts of plant protein can lead to digestive problems such as bloating, constipation, diarrhea, and gas. Some plant protein, like pea protein, might also cause cramping in individuals with irritable bowel syndrome (IBS). This happens because our bodies sometimes struggle to break down plant proteins. If you experience these issues, try limiting your daily intake of plant-based protein.

2. Allergic reactions

Some people may develop allergies or intolerances to certain plant proteins, such as soy. If you suspect you are sensitive to plant protein, consult your doctor for advice on suitable protein powders to meet your daily needs.

3. Kidney function

The body processes protein for nutrition and eliminates waste through the kidneys. Consuming large amounts of plant-based protein could impact kidney function. However, some research, including a 2012 study published in the journal, suggests that plant protein may actually be beneficial for kidney health.

Is animal protein better than plant protein?

Animal proteins, such as meat, eggs, and dairy, are packed with all the essential amino acids and nutrients, like vitamin B12, making them complete proteins that are easy to digest. However, they also come with saturated fats and cholesterol, which can raise your risk of cardiovascular disease.

On the other hand, plant protein from sources like legumes, grains, nuts, and seeds provide fibre, antioxidants, vitamins, and minerals. While they may not always offer a full amino acid profile on their own, combining different plant-based foods can create a complete protein profile.

So, while both are healthy sources, you should consume animal protein occasionally and in moderation to reduce the risk of heart disease. By doing so, you can make the most of both protein sources and enhance your overall well-being.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Benefits of Garlic Milk and How to Make It

Modern medicine and the pharmaceutical industry certainly have proven results in the treatment and prevention of diseases, but they sometimes come with a price in the form of quite a few side effects. Traditional Indian treatment method, offers a solution for these side effects based on herbs, spices and other natural food ingredients that are used wisely to improve body and mind and prevent various diseases and nuisances.
An excellent example of such a solution, which has many good medical virtues, is garlic milk - a mixture of two components known for their health benefits dating back to antiquity. The combination of these two ingredients can certainly have many advantages - and we'll show you 10 of them, along with a recipe that will teach you how to make this wonderful drink.

10 health benefits of garlic milk

1. Treats and prevents acne 

One of the most prominent causes of the appearance of acne on our skin is the presence of bacteria called Propionibacterium acnes, which proliferate when the glands inside the skin are blocked creating an inflammatory response of the skin, which result in the development of those annoying pimples. Garlic contains several sulfur compounds that help prevent the growth of these harmful bacteria, according to a study. Drinking garlic milk can enhance garlic's ability to prevent acne because the various components of the mixture are absorbed by the blood and then excreted from the body through sweating – which is what allows the compounds to harm the bacteria deep in the pores of the skin and destroy it, leaving your skin clean and smooth.

2. Prevents constipation and swelling

According to the Ayurveda method mentioned above, bowel problems such as constipation and bloating result from an imbalance in the physiological and mental component known as Vata, which refers to the space and air that a person has. The same imbalance that exists in Vata is associated with the cold and stiffness that characterizes humans, and therefore foods which are opposite in nature, namely warm and pleasant, can prevent this complication. Garlic milk undoubtedly falls into the category of warm and smooth foods and therefore may help you in the treatment and relief of various stomach nuisances, according to the traditional healing method.

3. Reduces the risk of cold and flu

Winter is approaching in giant steps, and with it, the colds, stuffy noses and the flu; All those infectious diseases that plague us can be prevented with garlic milk. A 2001 study found that garlic helps in reducing the risk of cold, easing the symptoms of various winter diseases, and ensuring a faster recovery from them; combining it with warm milk - a comforting drink that many like to drink in the cold and gray months - makes this treatment much more rewarding for both you and children, who tend to suffer even more from the various colds.

4. Boosts libido

Researchers already know to tell us that garlic is a natural and efficient stimulant of sexual desire - but we all know that the smell of the mouth created after eating garlic in its natural form will keep even the most loving human beings away. But know that you can gain the health benefits of garlic without suffering the same unpleasant smell - when the solution is actually in garlic milk. In a study, it was found that milk has a neutralizing effect on those components of garlic that are responsible for its strong aroma. This means that you can drink garlic milk every day and enjoy its stimulating and healthy effect, without worrying about smelling.

5. Protects the heart

Heart health is without a doubt one of the most important health concerns for all of us - without the proper functioning of this huge pump, our body simply cannot survive. Therefore, it is important to know that allicin, a compound that exists in generous doses in garlic, has been proven in many studies as a sedative, relaxing and preventing various heart diseases and health conditions such as hyperglycemia, hyperlipidemia, and hypertrophic cardiomyopathy. In order to gain this important advantage of garlic in the supply of allicin to the heart, it is recommended that you drink garlic milk on a regular basis and enjoy its benefits.

6. May help reduce the risk of cancer

The various components of garlic have been found in studies as powerful antioxidants that can break down and destroy the free radicals that harm the composition of human DNA and lead to the development of cancer. For example, a study found that fresh garlic over a long period (up to 20 months) contains compounds that prevent oxidative destruction and can purify the body of free radicals. In light of all this, it is certainly possible to estimate that garlic milk may have positive effects on the prevention of the development of dangerous cancerous tumors throughout our bodies.

7. Helps control diabetes

Apart from being an excellent component of heart health, garlic has also been found to be good for maintaining blood glucose levels, controlling diabetes, and preventing long-term complications associated with this disease. Thus, a study published in 2013 found that garlic increases and strengthens the effect of metformin, the world's most widely used drug for treating diabetes. Not only does consuming garlic help reduce blood sugar levels, but it also leads to a decrease in the level of cholesterol and harmful triglyceride along with it. In other words, drinking garlic milk can help you when it comes to correct regulation of substances like sugars and cholesterol in your body.

8. Helps in breastfeeding

For experienced mothers, raising children can seem like a walk in the park, but for new mothers, who have just recently given birth to their first or even second child, motherhood can be a little daunting. The need and desire to care for and nurture a newborn baby changes the life of the new parents - especially the mother's life - from one extreme to the other. One of the most important aspects of caring for a baby during its first years of life is breastfeeding, and the consumption of garlic milk is especially important here since this healthy drink helps to increase breast milk production in the woman's body.

9. Treats joint pain

Have joint pain? This is definitely a very unpleasant thing that even bothers and limits many of us in our daily lives, so why not treat the problem by drinking healthy and tasty garlic milk? The two components that form the mixture have anti-inflammatory properties, which can be of great help in reducing joint inflammation and relieving the pain associated with it. In addition, calcium content found in milk is a significant contributor to bone health and body strengthening, two effects that make it easier to deal with problems such as arthritis.

10. Prevents premature aging of cells

A young soul in a healthy body - this is one of the goals many of us are aiming for in our lives, and without a doubt, the sense of vitality that accompanies a healthy and well-functioning body is a blessing. In order to keep our bodies in good shape and rejuvenate our cells, it is recommended to drink garlic milk, since the many healthy ingredients we’ve already found in this drink also help strengthen the body's various tissues and cells by keeping them properly nourished, thus preventing premature aging.

How to prepare garlic milk

Ingredients:

• 2 cups milk 
• 10 cloves of garlic peeled and finely diced
• 1 cup water
• 2-3 teaspoons of sugar

Directions:
1. Mix the water, garlic, and milk in a small pot and bring to a boil.
2. After boiling, keep the mixture on a medium flame and don’t mix the ingredients.
3. Check the contents of the pot occasionally. Remove from the fire when the mixture is reduced to half of the original amount of liquid you put into the pot.
4. Now strain the mixture and add the sugar while it’s still hot.
5. Mix and drink the garlic milk.
ps- I add turmeric powder 1/2 tsp. to my milk, and rest of the procedure is the same, except, I don't add water, nor do I strain it, drink it along with garlic and I found it helps to lessen my bouts of cough and reduce my phlegm too ! 

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