Key Food to Extend Your Lifespan by 5 Years

author avatar Dr. Eric Berg 10/22/2023

Ever wonder why some folks seem to age more gracefully than others? Hint: it's not just about good genes. What if I told you that the secret to adding precious years to your life could be as simple as what's on your dinner plate?

Think of oily fish, those small yet powerful sources of omega-3 fatty acids.

Imagine this – an 11-year study involving over 2,240 individuals aged 65 and above found that regular consumption of these slippery swimmers can add nearly five extra years onto your lifespan! Now, let that sink in.

But hold up, there are even more benefits up for grabs! Omega-3 doesn’t stop at just extending lifespans; it plays a vital role in reducing inflammation and managing mental health conditions like depression and ADHD.

Sounds incredible, right? Ready for the catch?

The Power of Oily Fish in Extending Lifespan

Oily fish, a powerhouse of omega-3 fatty acids, has an astonishing impact on our lifespan. But how does this work exactly?

Vitamin supplements in heart shape

The Impact of Omega-3 Fatty Acids on Mortality Risk

Omega-3 fatty acids in oily fish are like secret weapons against mortality risk. They not only promote heart health but also combat chronic inflammation.

A study involving over 2,240 individuals aged 65 and above, spanning eleven years, reveals some startling findings.

It was discovered that regular consumption of oily fish can add nearly five extra years to your life. That's comparable to the effects seen when someone quits smoking.

Fight Back Against Aging with Oily Fish

While we can't turn back time, consuming foods rich in omega-3 fatty acids helps us hold onto those precious years longer than expected.

The Detrimental Effects of Smoking on Lifespan

Did you know that regular smoking can rob you of nearly five years of life? It's true. According to CDC data, Lighting up regularly could decrease your lifespan by 4.7 years. But there is good news.

If you smoke and have been considering quitting, now might be the ideal opportunity to abandon cigarettes for good finally. Why so? Apart from ridding yourself of a harmful addiction, giving up cigarettes can actually give back those lost years.

Quit Now and Live Longer

Here's something astonishing: when paired with specific dietary changes (like adding oily fish), quitting smoking could add almost 10 extra years to your lifespan. It sounds incredible, but it's backed by solid science.

This lifestyle shift not only gives more birthdays but also boosts overall health—because who doesn't want their added time feeling vibrant?

The Multifaceted Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids offer many health benefits beyond just adding years to your lifespan. They're vital for optimal function and overall well-being.

Omega-3's Role in Reducing Inflammation and Lowering Triglyceride Levels

In our bodies, omega-3 fatty acids act as potent inflammation fighters. Studies suggest that omega-3 fatty acids can effectively reduce triglyceride levels, thereby decreasing the risk of heart disease.

This effect is mainly attributed to two types: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These help control inflammation by producing compounds called resolvins and protectins.

The Counterbalance Effect of Omega-3 on Omega-6 Fatty Acids

An imbalance between omega 6s vs. omega 8s can trigger chronic diseases. Here's where omega-8 steps in.

Eating foods rich in these essential fats helps balance this ratio, supporting healthier cellular functions. It's like having a checks-and-balances system right within your body.

Omega-3 Fatty Acids and Their Role in Mental Health

The positive effects of omega-3 fatty acids on mental health are often overlooked. Omega-3s are significant in treating disorders like depression, nervousness, and ADHD.

Alleviating Depression and Anxiety with Omega-3

A growing body of research suggests that omega-3 can help reduce symptoms of depression and anxiety. These essential fats aid the brain's neurotransmitters to function more efficiently. Think about it like oiling a creaky hinge; everything runs smoother.

This isn't just theory, though. I've seen this first-hand working with patients who have incorporated oily fish into their diets or taken supplements regularly.

Omega-3's Impact on ADHD

Omega-3s aren't just for adults, either. Children with ADHD may see improvements in their attention span when they get adequate amounts of omega 6 & 9, either through diet or supplementation, alongside a daily dose of omega 4.

Studies show a noticeable improvement in attention span among children when they get adequate amounts of omega 6 & 9 alongside their daily dose of omega 4 through diet or supplementation.

High-fat foods

Best Sources of Omega-3 Fatty Acids

Some foods lead the pack when packing a punch with omega-3 fatty acids. These essential fatty acids provide remarkable advantages for your body and mind.

Top Animal-Based Sources of Omega-3

If you consume both plants and animals, there are many ways to get these essential fats into your diet. Salmon, mackerel, sardines - they all offer hefty doses of omega-3s. But don't overlook cod liver oil or fish eggs; both are top-notch sources.

Herring: A Little Fish with Big Benefits

The humble herring might be small in size but is big on delivering omega-3 fatty acids. It also boasts high levels of vitamin D and selenium, making it a triple threat to nutritional value.

Fish Eggs: An Unexpected Source

Caviar isn't just fancy hors d'oeuvres; fish eggs are chock full of those much-needed omegas. So next time you see them on the menu – dig in.

Plant-Based Options for Vegans and Vegetarians

No need to feel left out if you're plant-based. English walnuts provide ample amounts, while chia seeds give new meaning to 'small but mighty.' You can even find algae-based supplements that contain significant amounts.

Diet for Longevity

In the quest for longevity, many wonder, Does intermittent fasting work? Intermittent fasting, a dietary approach that involves cycles of eating and fasting, has garnered attention for its potential benefits in promoting a longer, healthier life.

Research suggests that intermittent fasting may help regulate blood sugar levels, facilitate weight loss, and positively influence various markers of aging.

While it's essential to note that the science is still evolving, the growing body of evidence makes intermittent fasting an intriguing consideration for those exploring diets geared toward longevity.

Choosing the correct intermittent fasting method, such as the 16/8 or 5:2 fasting patterns, can be crucial to determining whether this approach works effectively for an individual's health and longevity goals.

As ongoing research continues to unveil the potential benefits of intermittent fasting, it remains a subject of considerable interest and investigation in pursuing a longer, healthier life.

Conclusion

Now, you've got the scoop on foods to increase lifespan by 5 years. Let's not forget: it all starts with omega-3-rich oily fish.

Fight inflammation and lower triglyceride levels? Omega-3 has your back! Counterbalance the effects of omega-6 fatty acids? Again, thank Omega-3!

Not just physical health but mental wellness too can be boosted. Depression and ADHD symptoms have met their match in this mighty compound.

You're armed now with top sources for these essential fats - from salmon to English walnuts. No matter your dietary preference, there is an Omega-3 source to suit you.

The secret is out – what’s on your plate counts! Embrace a diet packed with Omega-3s today, and look forward to a longer life full of vitality!

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