“Telomeres – the caps at the end of our chromosomes – protect the DNA within our cells. The longer our telomeres, the less our likelihood of chronic disease and signs of aging.”
“Dr. Blackburn and Dr. Elissa Epel’s research* shows that the length and health of one’s telomeres are a biological underpinning of the long-hypothesized mind-body connection. They and other scientists have found that changes we can make to our daily habits can protect our telomeres and increase our health spans (the number of years we remain healthy, active, and disease-free).”
Lifestyle factors known to modulate aging and age-related diseases might also affect telomerase activity and have all been linked to shorter telomeres.
- Obesity
- Insulin resistance
- Cardio-vascular disease processes (related to oxidative stress and inflammation)
- Smoking
- Exposure to pollution
- Lower physical activity
- Psychological stress
- Unhealthy diet
You can counteract your “biological clock” by reactivating telomerase through diet and lifestyle interventions
With intensive lifestyle modification, a low fat diet, regular physical activity, and mental stress reduction (by yoga and meditation), telomerase activity increases significantly in peripheral blood mononuclear cell.
Specific nutrients provide all the necessary building blocks to support telomere health and extend lifespan like:
- Folate
- Vitamins (B, D, E, C)
- Zinc
- Polyphenol compounds such as resveratrol
- Grape seed extract
- Curcumin
Rich in those vitamins and minerals and a good source of antioxidants are foods like: Tuna, salmon, herring, mackerel, halibut, anchovies, cat-fish, grouper, flounder, flax seeds, sesame seeds, kiwi, black raspberries, green tea, broccoli, sprouts, red grapes, tomatoes and olives. “These, combined with a Mediterranean type of diet containing fruits, vegetables and whole grains would help protect our chromosome ends [62–70].”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761710/
*The Telomere Effect, A Revolutionary Approach to Living Younger, Healthier, Longer by Dr. Elizabeth Blackburn, Dr. Elissa Epel “A groundbreaking book coauthored by the Nobel Prize winner who discovered telomerase and telomeres’ role in the aging process and the health psychologist who has done original research into how specific lifestyle and psychological habits can protect telomeres, slowing disease and improving life.”
Olives for breakfast! I love olives.
OK, seriously – this is a great article. Another way of understanding that what we do all day, especially what we eat and our activity level, impacts how we live and how healthy we can CHOOSE to be. I think the level of our health is most important, no matter the length of our lives.
Elephants have long memories, right?
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Sharon,
Happy for you-olives for breakfast! I like bell pepper and onions and hash browns. Don’t have it everyday though. I will consider olives.
Peggy
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