What are telomeres?
Telomeres are sections of DNA at the end of each chromosome that serve as a cap to your genetic material. Every time a cell replicates, its telomere will become shorter. Shorter telomeres imply a shorter life span for a cell.
What effect does telomere length have on my health and wellness?
Age adjusted telomere length is the best method to date to assess biological age using structural analysis of chromosomal change in the telomere. Serial evaluation of telomere length is an indicator of how rapidly one ages relative to a normal population. Therapies directed at slowing the loss of telomere length may slow aging and age-related diseases.
Does diet have any effect on telomere length and repair?
An inflammatory diet, or one that increases oxidative stress, will shorten telomeres faster. This would include refined carbohydrates, fast foods, processed foods, sodas, artificial sweeteners, trans fats and saturated fats. A diet with a large amount and variety of antioxidants that improves oxidative defense and reduces oxidative stress will slow telomere shortening. Consumption of 10 servings of fresh and relatively uncooked fruits and vegetables, mixed fiber; monounsaturated fats, omega-3 fatty acids, cold water fish and high quality vegetable proteins can prevent premature shortening. In addition, caloric restriction is advised combined with an exercise program. Fasting for 12 hours each night at least 4 days per week may also be protective.
What lifestyle modifications are likely to be helpful?
One should achieve ideal body weight and body composition with low body fat (less than 22% for women and less than 16% for men). Decreasing visceral fat is very important. Regular aerobic and resistance exercise for at least one hour per day, sleeping for at least 8 hours per night, stress reduction, discontinuation of all tobacco products and bioidentical hormone replacement therapy may decrease the rate of telomere loss.
How do you measure telomere length?
The Patient Telomere Score is calculated based on the patient’s telomere length on white blood cells (T-lymphocytes). This is the average compared to telomere length on lymphocytes from a sample of the American population in the same age range. The higher the telomere score, the “younger” the cells. A Telomere Score that is above the average line is desirable.
What can I do to reduce my rate of telomere loss?
Shorter telomeres have been associated with metabolic abnormalities, obesity and several degenerative diseases including cancer, dementia and cardiovascular disease. In vitro studies have shown that telomeres are highly susceptible to oxidative stress, which will shorten telomere length and enhance cellular aging. Minimizing associated risk factors that are linked to shortened telomere activity is recommended and include:
- Reduce oxidative stress
- Correct micronutrient deficiencies, especially vitamin D
- Change sedentary lifestyle/increase physical activity
- Avoid weight gain or obesity
- Correct insulin resistance
Studies have shown that telomere length is strongly associated with CVD risk, nutritional deficiencies (particularly antioxidants) and cancer and testing may be a useful biomarker for risk assessment.
Interested in knowing more? Check out our post, “How Young Are You Really?”