Simple, Practical, Science-Based Tips for a Long Healthy Life
This post is a tag team effort: Bob Murray, describes the role of omega-3s and exercise and Chris Rosenbloom contributed the nutrition information on choosing omega-3 rich foods and supplements.
As we age, our muscle mass gradually diminishes. In fact, it is estimated that, on average, sedentary adults over age 40 lose 10% of their muscle mass each decade, along with 15% of their muscle strength. The loss of muscle mass and strength can have a devastating effect on our quality of life, our ability to live independently, and on our lifespan. Simply stated, the strong live long.
A poor diet coupled with a sedentary way of life lead to chronic low-level inflammation, sometimes referred to as inflammaging because of its role in speeding the aging process, speeding the deterioration of muscle, and increasing the risk of premature death. Regular strength training has been shown to have an anti-inflammatory effect that helps combat premature aging, with the additional benefits of dramatically slowing the decline in muscle mass and strength. Research shows that omega-3 fatty acids are also anti-inflammatory and may help augment the benefits of strength training.
Omega-3s are a group of three fats with long chemical names so they are usually referred to by their initials: DHA, EPA, and ALA. Two of the three, DHA and EPA are also called “fish oils” because they are found in fatty fish.
Canadian scientists reviewed the results of 16 different studies conducted on 1660 older females and 778 older males and reported that supplementing diets with omega-3 fatty acids (omega-3 intake ranged from 100 to 5,000 mg/day) was associated with improvements in measures such as handgrip strength, thigh muscle volume, maximal isometric strength, and timed get-up-and-go performance. In many cases, studies showed improvements in some strength-related measures but not in others, leading the authors to conclude that “Supplementing with omega-3 fatty acids may improve the lower-body strength and functionality in older adults.” (Click here to read more about the research).
It is well established that omega-3s, either from diet, supplements, or both, have benefits beyond anti-inflammation. They benefit your heart by lowering heart disease risk, lowering triglyceride levels, improving blood vessel function, and lowering blood pressure. Research also shows that omega-3s, especially DHA (one of the omega-3s) is concentrated in the brain and may improve memory and slow age-related cognitive decline.
How much omega-3s do you need? The study with exercise suggested 1000 milligrams a day of omega-3s (combination of DHA + EPA) but there is no recommended dietary allowance or RDA. The International Society for the Study of Fatty Acids and Lipids and the Global Organization for EPA and DHA Omega-3s (GOED) recommend at least 500 milligrams of omega-3s each day.
To get 500 milligrams of omega-3s you need to eat at least two servings of fatty fish (one way to remember which fish fit into the “fatty” category is to remember SMASH for salmon, mackerel, anchovies, sardines, herring) each week. And, while some foods are fortified with omega-3s, the amount is small, ranging from 30-100 milligrams per serving.
To ensure getting sufficient omega-3s, a combination of food and supplements is more practical for many people.
What Does It Mean For You?
- Consume at least 500 mg of omega-3 fatty acids (EPA + DHA) each day. This can be accomplished through foods high in omega-3s, from supplement capsules, or from beverages and foods fortified with omega-3s.
- If taking supplements, learn to read a supplement label. The front of the label tells you the total amount of omega-3s, but the back of the label will tell you how much EPA and DHA is in the product and those are the numbers you should focus on. Add the two numbers to make sure you are getting at least 500 milligrams.
- Engage in some sort of strength training for at least 20 minutes twice each week.
- Additional gains in muscle strength and mass will occur with gradual increases in the amount of weight lifted, the number of receptions accomplished, and in the frequency of training sessions (e.g., going from 2 to 3 or more days each week).
- Simple body-weight exercises such as wall or countertop push-ups, seating knee extensions, toe stands, standing leg lifts, repeatedly standing from a seated position, stair climbing, and getting up from and down to the floor can improve muscle strength and functional capacity.
- Exercising muscles to temporary failure is a good indication that enough has been accomplished to promote improvements in muscle mass and strength.
- For more information, check out Always Omega3s at this link.
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Next up, S is for Snacks, but this time not Exercise Snacks, but food snacks that provide both good taste and nutrition for older adults.
