How to live longer: Eating fish twice a week can increase longevity

There are no shortcuts to longevity: it’s your overall approach that matters. However, even small adjustments can have a huge impact, and recent research includes fish consumption among them. An international study by a research team from the University of Wolverhampton and scientists from the UK, Europe, China and the US found that older people who eat more fish have a longer life expectancy.

The effect is no small thing. The study of 4,165 participants aged 60 and older in China, published in the journal Springer Link, found that people who ate fish at least “twice a week” compared with those who “never ate” during the past two years reduced your risk of mortality (death). for any reason) by a whopping 42 percent.

This study was conducted in five provinces of China to find a significant link between fish consumption in old age and all-cause mortality, mainly in people without dementia.

It is not clear if it helps people with dementia in terms of improving prognosis and prolonging life.

Fish consumption is associated with a lower risk of cardiovascular disease and dementia.

READ MORE: How to live longer: Six ‘super’ ingredients that can add a ‘decade to your life’ – doctor

Increased consumption of fish in young and middle-aged populations shows a reduction in all-cause mortality.

However, little is known about the impact of fish consumption in later life on all-cause mortality, while dietary patterns among young, middle-aged and older populations are different, so older people have reduced the fish consumption.

How did the researchers compile their findings?

Professor Ruoling Chen of the University of Wolverhampton, corresponding author and guarantor of the study, and colleagues in China interviewed 4,165 residents over the age of 60 in rural and urban communities in Anhui, Guangdong, Heilongjiang, Hubei, Shanghai, and Shanxi provinces. in China to characterize their fish consumption levels and monitor vital status for up to four years after interviews.

Professor Chen said: “We recommend that older people increase their level of fish consumption to prolong their life, although people with dementia may not benefit from increased fish consumption to survive.”

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Commenting on the findings, The Naked nutritionist Daniel O’Shaughnessy said: “New research from universities in China, the US, UK and Switzerland confirms that eating fish may play a critical role in healthy ageing, reducing mortality risk as much as 42 percent.

“Dishes like sushi contain many ingredients that promote health and support healthy aging, including fatty fish like tuna and salmon.”

According to Mr. O’Shaughnessy, research shows that fish consumption is associated with increased life expectancy through reduced cardiovascular disease and dementia.

“This is because oily fish contains a high level of omega-3 fatty acids, which are necessary for the brain to maintain normal cognitive function and thus support healthy aging,” he explained.

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In addition, omega-3 fatty acids support metabolic health, reducing the risk of cardiovascular disease as we age, the nutritionist noted.

“Fish is also a rich source of antioxidants, particularly astaxanthin, which gives salmon its red color. This helps protect cells from damage, and can even keep wrinkles at bay.”

According to Mr. O’Shaughnessy, the best types of fish are salmon, sardines, mackerel, herring and trout.

“I would recommend eating two servings of oily fish a week to experience the health benefits.”

The expert went on to say that getting into sushi is a “good way” to approach it.

“Choosing the healthy versions combined with vegetables that you find freshly made at places like Sushi Daily increases the load of nutrients and phytochemicals in the diet, which also supports healthy aging in the body.”

Don’t forget the importance of exercise. Given the overwhelming evidence, it seems obvious that all Britons should be physically active.

“It is essential if you want to live a healthy and fulfilling life into old age,” explains the NHS.

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