Omega-3 May Help Slow Biological Aging

By Olivia Mungal

Omega-3 fatty acids are well-known for a bounty of health benefits ranging from cardiovascular health to healthy joints, but according to a study conducted by researchers from Ohio State University, omega-3s may also help to protect your DNA from the effects of natural aging.

The study, published in the Brain, Behavior, and Immunity Peer Review Journal, found that regular omega supplementation for a period of 4+ months could help to slow the biological effects of aging. In the trial, participants took either 2.5 grams or 1.25 grams of active Omega-3 polyunsaturated fatty acids compared against a third group given a placebo. Each omega-3 supplement contained a 7:1 ratio of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

How do cells biologically age?

During mitosis, enzymes in the nucleus duplicate our DNA continuously, replacing old cells in the body with new ones. As we age, our cells are damaged by oxidation and some of our DNA’s nucleotide sequencing is also damaged during this process. Telomeres are a region of repetitive nucleotide sequences that cap the ends of each chromosome and protect them from deterioration or mutation.

Luckily for the human body, our DNA often comes with backup nucleotide sequences and repair mechanisms our cells use if the primary nucleotide sequences are damaged. However, the more oxidative stress experienced by our bodies, our cells become less able to repair and regenerate during cell division, and our telomeres become shorter and shorter as the years of oxidative stress chips away at our DNA’s protective barrier.

Courtesy of christophertims.com

What the study found:

Professor Kiecolt-Glaser led the study, and confirmed regular supplementation with omega-3 reduced oxidative stress by as much as 15% when compared to the placebo group. The researchers found omega supplementation transformed the natural ratio of omega-6: omega-3 fatty acids and preserved the length of the telomeres in each participant’s DNA. As that ratio became lower, the average length of each participant’s DNA-protective telomeres became significantly longer.

Why does this work?

Human beings naturally produce arachidonic acid (AA), an omega-6 fatty acid which promotes cellular inflammation. EPA inhibits the production and release of AA, lowering the amount of harmful omega-6 fatty acids in the body. Most people simply don’t get enough omega-3 fatty acids in their diet to achieve a low omega-6:omega-3 ratio, leaving the body and DNA especially vulnerable to oxidative damage.

“The telomere finding is provocative in that it suggests the possibility that a nutritional supplement might actually make a difference” says Ohio State’s  Dr. Jan Kiecolt-Glaser.

Natural Sleep Aids

Scientists have conducted specific studies of humans and animals and discovered that sleep plays a critical role in memory and learning, but also immune function and basic metabolism. It seems that sleep plays a role not only in how energetic we feel, but also the way in which we generate energy.

Natural Sleep Aids:

• Chamomile is a traditional herbal remedy that has been used since ancient times to fight insomnia and a wide range of other health complaints. Chamomile is sold in the form of tea, extract, and topical ointment. Chamomile is widely available in health food stores and supermarkets. Chamomile's effectiveness as a sleep aid has not been widely researched in humans, but in animal studies it has been shown to be a safe and mild sleep aid. 

• Melatonin is a naturally occurring hormone that is produced by the brain and is often referred to as the “hormone of darkness” due to its association with secretion rates during light and dark cycles.  The pineal gland controls the timing and release of the hormone depending on light conditions.  Periods of darkness stimulate melatonin release while times of bright light drop the production rate.  This is why being exposed to bright lights in the evening or too little light during the day can disrupt the body’s normal melatonin cycles and cause an internal clock imbalance.
• Passion flower has a long history of use for promoting relaxation. German regulatory authorities cite passion flower as a potential help for “conditions of nervousness.”  Passion flower is a perennial vine, which reaches 30 feet in length. It grows naturally from the southeastern United States to Brazil and Argentina, and is cultivated as a garden plant in Europe. The blossoms are considered symbolic of Christ’s passion, which accounts for its name because the central corona represents the crown of thorns. The medicinal value is found on the above ground parts of the plants. Passion flower is available as an herb for tea and is also an ingredient in some sedative bath additives. 
• Magnesium deficiency is sometimes associated with frequent nocturnal awakenings. Nocturnal instrument monitoring reveals major disorders of sleep organization. The deficiency may be diagnosed on the basis of clearly low blood magnesium levels.  Thus, it may prove helpful to supplement with magnesium for sleep support.  
• L-Tryptophan  An essential amino acid that promotes the normal synthesis and structure of proteins. In the body, L-tryptophan is converted into niacin (vitamin B3) and serotonin, a neurotransmitter which promotes the body’s ability to regulate anger, aggression, mood, and sleep. By supplementing with  L-Tryptophan, serotonin production can be supported, which will promote sleep and enhance mood. 
  There are a few lifestyle changes you can make immediately that can help to improve sleep quality and optimize melatonin production.  Two of the most common factors that can make sleep elusive during the nighttime hours are light and temperature.  Avoid watching television an hour before you go to bed – the blue light tricks your brain into thinking it is daytime, which interrupts your internal clock.  It is also recommended to sleep in complete darkness and keep the temperature in your room no higher than 70 degrees.

When our bodies are operating at their optimal energy levels it affects our mood and overall health.  By now, we all know how important getting a good night’s sleep is and how being rested and alert can benefit our lives.  Supporting your brains ability to produce and release appropriate levels of melatonin through minor lifestyle changes or obtaining the hormone through supplementation is key to maintaining the balance of our internal clocks.  This balance is one of the first steps towards feeling younger, vital, and more energetic.