It is not for nothing that it is said that prevention is the best medicine. A healthy lifestyle and regular prevention with a general practitioner are two essential steps that can help prevent the development of several serious diseases or detect them at an early stage. In this context, there is a lot of scientific research that aims to investigate methods that help reduce the risk of cancer. One recent study was able to discover an amazing combination that can reduce this risk by 61%. Explanation.
The work was published in a specialized journal in 2022. April 25 The limits of aging.
A study just found a combination that reduces the risk of cancer by 61 percent.
There are several expert recommendations regarding cancer prevention : from diet to sports, giving up certain bad habits such as smoking. The aim of the aforementioned study was to test the individual and combined benefits of vitamin D, omega-3 fatty acids and a simple muscle strength exercise program on the risk of any type of invasive cancer. A total of 2,157 people from five European countries participated. The volunteers were on average 75 years old and were followed for five years, starting in 2021. December to 2017 December.
For the purpose of the study, the researchers divided the participants into eight different groups to better examine the benefits of two key nutrients and physical activity. Here’s an overview:
- Group 1 consume 2000 IU of vitamin D3 and one gram of omega-3 daily. The volunteers in this group also performed muscle exercises three times a week.
- to the second group received only vitamins.
- Group 3 took vitamin D and did physical training.
- to the fourth group got omega-3 and did exercise.
- to the fifth group used only vitamin D3.
- Group 6 received only omega-3.
- Group 7 practiced only physical education.
- Finally, Group 8 received a placebo.
During the five years of the study, the participants were monitored by phone and underwent various health checks. So which combination proved to be most effective in reducing his cancer risk? According to the researchers, the combination of vitamin D, omega-3 and physical exercise, which is the first group, reduced the risk of cancer by 61%. Groups 2 and 3 also showed modest benefits, but it was the combination of the three that produced the best results.
Before listing the best sources of omega-3 and vitamin D, it is important to first clarify the concept of exercise. As for the elderly, if possible, it is better to walk for at least an hour and keep a steady pace. When it comes to muscle strength exercises, a good example is belly board per minute is quite a tiring activity for the elderly. In order to avoid possible injuries and achieve better results, the editors recommend consulting a physiotherapist.
The best sources of omega-3
Not a secret that benefits of omega-3 affects many aspects of human health. In addition to pampering the heart and cardiovascular system, these essential fatty acids also boost brain function, help reduce cancer risk (as research has shown), improve bone health, and more. The recommended daily allowance is 250-500 mg for healthy adults. Sources and foods rich in omega-3s include:
- Mackerel: 5134 mg 100 g.
- Salmon: 2260 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: 1480 mg 100 g.
- Anchovies: 2113 mg per 100 grams
- Caviar: 1086 mg per tablespoon
- Flaxseed: 2350 mg per tablespoon
- Chia seeds: 5060 mg in 28 g.
- Nuts: 2570 mg in 28 grams
- Soy: 1.443 mg/100 g.
What foods contain vitamin D?
By the way strengthen the immune system, nerves and brain, vitamin D also contributes to good bone and dental health, regulation of insulin levels, improvement of lung function, etc. The recommended daily dose is 800 IU (20 micrograms) with 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 per teaspoon or 4.9 ml
- Canned tuna: 268 IU per serving. Do not consume more than 170g per week.
- Egg yolks: 37 IU per egg.
- Wild mushrooms: up to 2300 IU per 100 grams
The limits of aging