It is not for nothing that it is said that prevention is the best cure. A healthy lifestyle and regular prophylaxis with your doctor are two essential actions that can help prevent or detect the onset of several serious diseases at an early stage. In this regard, there are many scientific studies that aim to investigate the methods that help reduce the risk of cancer. One of the most recent studies was able to discover a surprising combination that can reduce this risk by 61%. Explanation.
The work was published on April 25, 2022 in the specialist journal Limits of aging†
A study just discovered the combination that reduces the risk of cancer by 61%
Several are the recommendations of cancer prevention experts: from diet to sports, by eliminating certain bad habits such as smoking. The purpose of the above study was to test the individual and combined benefits of vitamin D, omega-3 fatty acids, and a simple muscle strength training program on the risk of any type of invasive cancer. A total of 2,157 people from five European countries took part. The volunteers were on average 75 years old and were followed for a period of five years, from December 2021 to December 2017.
For their study, the researchers divided the participants into eight different groups to better test the benefits of the two essential nutrients and physical activity. Here’s an overview:
- Group 1 2000 IU of vitamin D3 and one gram of omega-3 taken daily. The volunteers in this group also did the muscle exercises three times a week.
- the second group only vitamins.
- Group 3 took vitamin D and went through physical training.
- the fourth group got the omega-3 and did the exercises.
- the fifth group only taking vitamin D3.
- Group 6 only got omega-3.
- Group 7 only physical training practiced.
- finally, the group 8 received placebo.
Over the five years of the study, the participants were followed through telephone conversations and underwent various health screenings. So, which of the combinations proved to be the most effective in reducing his cancer risk? According to the researchers, the combination of vitamin D, omega-3 and exercise, ie the first group, reduced the risk of cancer by 61%. Group 2 and Group 3 also showed slight benefits, but it was the combination of the three that gave the best results.
Before listing the best sources of omega-3 and vitamin D, it’s important to first clarify the concept of exercise. As for the elderly, if possible, it is better to practice for at least an hour and maintain a constant pace. As for muscle strength exercises, a good example is the abdominal plank for one minute – a rather strenuous activity for older people. In order to prevent possible injuries and to achieve a better result, the editors recommend a consultation with a specialist physiotherapy.
The best sources of omega-3 fatty acids
It’s no secret that the benefits of omega-3 fatty acids affect many aspects of human health. In addition to pampering the heart and cardiovascular system, these essential fatty acids further boost brain activity, help lower cancer risk (as the study proved), promote bone health, and more. The recommended daily allowance is 250-500 mg for healthy adults. Sources and foods rich in omega-3 fatty acids include:
- Mackerel: 5,134 mg per 100 g.
- Salmon: 2,260 mg per 100 grams
- Cod liver oil: 2,682 mg per tablespoon
- Herring: 2,366 mg per 100 g.
- Oysters: 435 mg per 100 grams
- Sardines: 1,480mg per 100g.
- Anchovies: 2.113 mg per 100 grams
- Caviar: 1.086 mg for one tablespoon
- Flaxseed: 2,350 mg for a tablespoon
- Chia seeds: 5,060 mg for 28 g.
- Nuts: 2,570 mg per 28 grams
- Soy: 1,443 mg/100 g.
Which foods contain vitamin D?
In addition to strengthening the immune system, nervous system and brain system, vitamin D also contributes to good bone and tooth health, regulation of insulin levels, improvement of lung function and so on. The recommended daily dose is 800 IU (20 micrograms) from food. Here’s an overview of foods rich in vitamin D:
- Wild Salmon: 988 IU per serving
- Canned sardines: one can (about 100 g) contains 177 IU
- Cod liver oil: 448 IU for one teaspoon, or 4.9 ml
- Canned tuna: 268 IU per serving. Do not exceed 170 g per week.
- Egg yolk: 37 IU for one egg.
- Wild mushrooms: up to 2,300 IU per 100 grams
Limits of aging