(GoHealthier.com)
Cellular aging –commonly caused by shortening of telomeres – has been shown to speed up the aging process…
May lead to the development of cancer, heart disease, heart failure, and high blood pressure…
And, could also lead to premature death!
Now, there are many reasons for shortened telomere length.
High levels of oxidative stress, increased production of pro-inflammatory cytokines – and now – certain foods in your diet, have all been linked to shortening of your telomeres.
But there may be a new solution to the age-old problem…
Telomere Length
Telomeres – which are little bits of DNA located at the end of your chromosomes – may start to shorten as you get older.
In fact, the older you get, the shorter your telomeres may become.
And this has been linked to a number of different health ailments.
Now, in your body – when conditions are just right – the enzyme telomerase increases, which is the main enzyme responsible for shortening your telomeres.
High oxidative stress (free radical damage) and an increased production of pro-inflammatory cytokines (the kind released from your fat cells), could increase the activity of this enzyme, which could lead to faster shortening of your telomeres.
Now, your diet may be the main issue related to increasing oxidative stress and these nasty cytokines.
You see, Western diets in general are chock full of omega-6 fatty acids and lower in omega-3 fatty acids.
And this is the perfect breeding ground for inflammation and oxidative stress!
But now, a new study provides further evidence that your diet may be responsible for shortening – or lengthening – of your telomeres.
Here’s what the study found:
They found that too much saturated fat (remember you do need certain levels of saturated fat, but too much may be bad for your health), and high total fat intake was inversely associated with telomere length – meaning the more fat they ate, the shorter their telomeres and the less fat, the longer the telomeres.
And this was found in only the elderly men in the study.
When it came to vegetable intake, women who consumed MORE vegetables showed longer telomeres compared to women who ate fewer vegetables.
Now, men who consumed a lot of butter and very little vegetables showed significantly shorter telomere length, compared to men who consumed less butter and more vegetables.
In another study, researchers showed that people who consumed more omega-3 fatty acids – and who positively changed the ratio between omega-3 and omega-6 fats – showed reductions in both pro-inflammatory cytokines and inflammation (from oxidative stress).
And if you remember, both inflammation and pro-inflammatory cytokines may both contribute to shortening of the telomere length.
Steps to Reduce Cellular Aging
Okay, so now you have a little bit of information on telomere length and how it can positively – or negatively – affect your health.
The fact is: shorter telomeres are linked to faster aging, increased risk for heart disease, heart failure, high blood pressure, cancer, and premature death.
Now, if you’re looking for ways to age gracefully (meaning reducing the rate of telomere shortening), then there may be some steps to follow.
First, reduce your intake of harmful nutrients that may cause increased inflammation and more oxidative stress…
This may reduce the amount of free radicals that travel through your body and create damage to your cells.
Secondly, you should eat more vegetables in order to further reduce your risk…
A diet rich in fruits and vegetables may provide your body with the right nutrients (vitamins, minerals, fiber, and antioxidants) it needs to function at optimal levels.
Plus, superfoods – which are foods that carry antioxidants and phytochemicals – are potent foods that may reduce inflammation and associated damage from free radicals.
And last, you should invest in a high-quality omega-3 supplement or eat more fatty fish…
Omega-3 fatty acids have been shown to reduce inflammation and oxidative stress, which could reduce enzyme activity on your telomeres.
This year, if you’re looking to slow down the aging process, then eating more vegetables, including more healthy fats (omega-3 fatty acids), and altering your intake of dietary fats may lead to reduced cellular aging in your body.
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