What if you could slow down or even reverse the biological aging process? You may have more control over this process than you think! The discovery of telomeres completely changed the way researchers study longevity and the process of aging. This is a very new science and there is still much to uncover!
A telomere is the end of a chromosome. They are made of repetitive sequences of non-coding DNA that protect the chromosome from damage. Each time a cell divides, the DNA unwraps, and the information within it is copied. Due to how cells divide, that very last bit of a chromosome, (the telomere), cannot be completely copied, and it becomes shorter and shorter. At this point, the “real” DNA cannot be copied anymore, and the cell simply ages and is no longer able to replicate.
What Research on Telomere Shortening and Aging Says
Researchers have found that older people have shorter telomeres. Eventually, the cells with shorter telomeres can no longer replicate. This affects more and more cells over time, leading to the physical signs of aging.
Most cells can replicate approximately 50 times before the telomeres become too short and die. Researchers believe that telomeres are the secret KEY to longevity and that are ways to reverse the telomere shortening process!
Shorter telomeres are not only associated with age, but with disease too. In fact, shorter telomere length is linked to several chronic preventable diseases. These include hypertension, cardiovascular disease, insulin resistance, type 2 diabetes, depression, osteoporosis, and obesity.
How to slow down telomere shortening
Treatment will vary from person to person. Here are a FEW tips on how to slow down telomere shortening:
-
-
- Maintain a healthy weight with healthy balanced eating (limit sugar, alcohol, and inflammatory fried and processed foods, hydrogenated oils, and trans-fats)
- Exercise regularly and include a variety of modalities (cardio, strength, yoga, calisthenics)
- Quit smoking
- Control blood pressure
- Get enough sleep (7-9 hours nightly)
- Reduce or manage stress
- Reduce chronic inflammation (monitor C-reactive protein levels and homocysteine levels with a blood test)
- Eat a telomere-protective diet full of foods high in vitamin C, polyphenols, and anthocyanins. Consume red peppers, kale, dark chocolate, cold-water fish, and berries for their natural antioxidants that protect DNA from stress.
- Monitor cholesterol and sugar levels regularly to avoid the onset of diabetes or high LDL cholesterol, reduce oxidized and dense particle LDL and increase HDL cholesterol.
- Take supplements (when appropriate). Vitamin D promotes the activity of telomerase, the repair enzyme that steadily adds to telomere length. Vitamins C and E preserve telomere length by reducing the chemical stresses that contribute to telomere shortening. Other nutraceuticals that are associated with supporting telomere structure and function include Ginkgo biloba, Ginger root, folic acid, Vitamin B12, nicotinamide, and omega 3 fatty acids. Even taking a high-quality multivitamin or antioxidant support supplement may be associated with enhanced telomere length or prevention of telomere shortening!
-
**Please remember to always check with your doctor and dietitian before starting supplemental support
If you’d like to learn more about your telomere length, testing is available. It involves examining your chromosomes to uncover the telomere length and uncover the truth about your aging process. The biggest factor that contributes to shortened telomere length is stress. When we expose our bodies to chronic stress, it negatively impacts our health, especially telomere length. If you’re interested in learning more about how to improve your health, including your telomere length, reach out to a holistic registered dietitian or a doctor who can help!
Your Online Dietitian Coach, Ashley Anderson MS, RDN, LDN, CPT, PN1
Your Online Dietitian Coach, Rachel Brown, RD, IBCLC, CDECS, MBA
***Click I’M READY to fill out our coaching application to schedule a complimentary discovery call TODAY! A healthier you is just a call away!***
Resources:
- Telomeres, Aging, & Disease Prevention: Do Telomere-Targeted Treatments Have a Role in Clinical Practice? Holistic Primary Care. Published September 2, 2010. https://holisticprimarycare.net/topics/functional-medicine/telomeres-aging-a-disease-prevention-do-telomere-targeted-treatments-have-a-role-in-clinical-practice-sp-35658052
- Testing and Treating Telomeres: What Clinicians Need to Know. Kara Fitzgerald ND Naturopathic Doctor. Published August 29, 2019. https://www.drkarafitzgerald.com/2019/08/29/episode-69-sponsored-testing-and-treating-telomeres-what-clinicians-need-to-know-with-dr-joseph-raffaele/
