Food and Telomeres: Eating for Optimal Cell Health. You can have a whole-foods diet that has fresh vegetables, fruits, whole grains, nuts etc. Consider what you eat before you consume it. Often, we struggle over what sort of food is good for us. It is definitely better to eat fresh as compared to processed foods. The first cellular enemy is inflammation. Glucose and sugary foods are bad because they hit your bloodstream fast and hard. Alcohol also is a carbohydrate and is bad for health. Chronic alcohol use is associated with shorter telomeres. However, light drinking is fine. Foods that are good are like berries, grapes, apples etc. Other inflammatory foods include fish oils, nuts, flax oils and leafy vegetables. These foods are rich in omega-3 fatty acids, which help to keep cell structure fluid and stable. They also help to lower cardiovascular risk. Are fish oil supplements or capsules good? The results are mixed. How well you absorb the nutrients, how well your cells use it are all important factors. Instead of eating omega-3, one can also eat algae. There should be a good balance between the consumption of omega 3 and 6. Vitamin B12 can help to reduce homocysteine. The second enemy is oxidative stress. This is when there are too many free radicals, and they might destroy your DNA. Vitamin C helps protect and gobble up free radicals. One can get vitamins and minerals from a daily intake of fruits and vegetables. Good food items include citrus, berries, apples, plums, carrots etc. Babies who are breast-fed can have longer telomeres. Americans like to drink a lot of soda and they have to watch it. Your pancreas has to work harder to produce more insulin. Liver turns sugar into fat and you want to achieve that sugar high again. People tend to die younger if they consume too much sugar. Avoid sweetened drinks from Starbucks or desserts in general. Instead, focus on foods that are higher in fibre like wholemeal bread, pasta, brown rice, barley, vegetables etc. Higher levels of vitamin D are good too, and is linked to telomere health. The best sources of vitamin D are salmon, tuna, milk, cereal, eggs. You can also consider vitamin D supplements. Fish in general is good for health. The Mediterranean diet is generally known to be more healthy. The Korean diet in good as well. Red meat is a probable cause of cancer, and processed red meat is even worse. It is never too late to start and improve your health. Is coffee good for health? There is not much research in this area but in general, it seems okay to consume. Recent research on telomere has shown that coffee is indeed beneficial. Remember the 3 enemies: inflammation, insulin resistance, and oxidative stress. Healthy snacks which are high in protein are desirable. Make your own homemade trail mix or chia pudding, which can be very healthy indeed. Seaweed is also telomere friendly. If you have a family history of diabetes, focus on your weight gain. Visualize how you want to be like when you grow old, for example: fit and healthy.
In general, antioxidants from food are typically better absorbed by the body and may have more powerful effects than supplements. – Elizabeth Blackburn
Master Tips for Renewal: Science-Based Suggestions for Making Changes that Last. Learning about telomeres is a potent motivator. For a change to be long lasting, it would be good to know why you’re making the change. Study your motivation to make the change. Find one small behaviour that you want to change now. Understand why is this change meaningful to you. Be confident that you can make the change. Get into the self-efficacy positive loop. There are tips for creating new habits. One is to make small incremental changes. Tack a small change onto an activity that’s already a routine part of your day. Schedule the change early in the morning if possible. Don’t decide- just do, as making decisions is exhausting. Celebrate if you managed to practise your new habit. Increase your brain’s ability to execute your plans. Don’t try the change when you are feeling depleted, like when feeling sleepy etc. Shape your surroundings to reduce the number of times you’re tempted by hiding them till there are out of sight. Ask your family and friends to support your new goal. We can all strive to have more days of renewal. The path to permanent change takes time.
Part 4 – Outside In: The Social World Shapes Your Telomeres
Chapter 11: The Places and Faces that Support Our Telomeres. The environment does affect our telomeres. A safe environment certainly helps. Where we live does matter. It would be helpful if you were close to your neighbors as well. Those who live in fear of crime have greater cellular aging. Those who live in an unsafe neighbourhood tend to have shorter telomeres. This is also because they are in a heightened state and may get less sleep at night. Parks and the availability of parks for exercise is also important. The fact that there is a lot of litter in San Francisco is also bad. The people in the city had shorter telomeres in general. Exposure to nature can help in telomere growth. Exposure to green spaces helps to lower stress indeed. Can money buy longer telomeres? Poverty was associated with shorter telomeres as you can’t meet your basic needs. The more educated you are, the longer your telomeres. Carbon monoxide is a bad chemical which should be avoided. Pesticides are bad as well as they increase oxidative stress. Cadmium is detrimental to health and can be found in cigarette smoke and dust, dirt etc. Lead is usually bad as well. Lead in water is extremely bad for health. Avoid polycyclic aromatic hydrocarbons too. Other chemicals to avoid are dioxins, furans, arsenic and benzene. Such chemicals are now also being associated with cancer. Avoid microwaving plastics. Human beings crave for social connection. Rats suffer when they are alone. Good friends are like your nightwatchmen and will watch over you. Having mixed relationships result in shorter telomeres. Happily married people have a lower risk of early mortality. Married people generally have longer telomeres. Physical intimacy also leads to longer telomeres. Racial discrimination is bad for length of telomeres. Discrimination is bad as it is a form of social stress. Policemen can get assaulted etc and all these are very detrimental. Blacks are discriminated more than whites. African Americans tend to develop more chronic disease of aging than other ethic populations. We can learn to create supportive environments and in our neighborhoods. Learn to eat less animal and dairy fat. Think about the air when you turn up the eat with meat. Avoid pesticides in your produce. Find personal-care products. Go green and support urban forestry. Smile and acknowledge those around you. Strengthen your close relationships and do not take things for granted. Show gratitude and appreciation. Be present and give your fullest and sincere attention.
It feels so good to belong to a cohesive group. It feels good to be in connection with others – to give or receive advice, borrow or lend something, work together, or share tears and feel understood. – Elizabeth Blackburn
Pregnancy: Cellular Aging Begins in the Womb. The baby’s telomeres get affect if her mother smokes. Parents have the ability to shape a kid’s telomeres before they are even born. Parents can pass shortened telomeres to their children. The education levels of the parents do matter. Telomeres are trans-generational. Hence, babies can inherit the short telomeres from their mum. Hence, social advantage can actually be passed down through the generations. However, understand that biology is not destiny and we can do things to maintain our telomeres in our lifetime. There is never really a level playing field out there. Protein deprivation is apparently bad for the baby. Folate is an important nutrient during pregnancy. Baby’s telomeres are listening to mom’s stress. A mum must take good steps to care for her baby. Avoid chemical exposure at home at all costs.
Entwined: Our Cellular Legacy. We all hope for a long and good life, with a strong wellbeing. We cannot change our genes. To some extent, we can change our telomeres. They are objective and unbiased. When we protect our telomeres, we also spread the good around for others. Stress and adversity are bad for our telomeres. Policymakers should strive for societal stress reduction. In general, the higher the income inequality, the worst the mental health. We can all share knowledge with one another and try to be better. We are all connected with other organisms and have a natural connection with other creatures. We carry a shared part of the outside world. We are all more connected, more so than ever before. The first step is definitely to take care of yourself.