Protect Your Telomeres and Extend Your Life
What’s a telomere and why should you care? Telomeres are stretches of DNA at the end of our chromosomes and are critical to the preservation of information in our genome. Often compared to the plastic caps on shoelaces that protect our shoelaces from fraying, telomeres act like caps that keep our chromosome ends from fraying and protect our genetic data from damage. They also prevent dangerous cells from replicating. Scientific evidence now points to a connection between telomere length and all aspects of the aging process, including cancer, and with a higher overall risk of death. Research suggests that telomere length is a reliable predictor of heart attack and stroke, independent of other factors. Conditions such as cardiovascular disease and cancer can also contribute to telomere shortening, regardless of age. Exceptionally short telomeres are found in most cancers, suggesting that cells with dysfunctional telomeres can lead to tumor growth.
In 2009, Elizabeth Blackburn and her colleagues won the Nobel Prize in Medicine for unlocking the mysteries of telomeres, the end caps that protect our chromosomes.
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Telomeres have been likened to the plastic tips of a shoelace Telomeres can be damaged or.shortened by an unhealthy lifestyle: poor diet, lack of exercise and sleep, smoking, obesity, and stress. Studies over the past decade also have shown that the length of our telomeres and the state of our health are connected (with regard to chronic diseases such as diabetes, heart disease, Alzheimer’s disease, cancer, depression, and anxiety). Longer telomeres have been associated with longer lives.
A September 2013 issue of The Lancet featured findings of a study the examine the effects that lifestyle has on telomere length. Researchers Dean Ornish, MD, Elizabeth Blackburn, PhD, and colleagues reported that a comprehensive lifestyle shift resulted in elongated telomeres in men with low-risk prostate cancer. The lifestyle changes included a low-fat, plant-based diet, moderate daily exercise, stress management, and social support nutrition. The researchers further shared that nutrition can have a significant impact on the length of telomeres.
They recommend a plant-based approach that includes fresh vegetables, fruit, whole grains, nuts, and legumes. (Other nutrient-rich foods that are high in antioxidants such as seaweed and green tea have also been linked with longer telomeres and increased lifespan).