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I’m gazing at a perfectly sweet picture of my granddaughter. All smiles. Face fresh and glowing like a spring flower. Bet she has long telomeres. |
Say again? Telomeres are part of the genetic material within our cells that - believe it or not - are beginning to give scientists clues to how well we age. These genetic “caps” on the end of our chromosomes - much like the plastic tips on shoelaces - help keep our strands of DNA from fraying, say genetic researchers.
Telomeres have also been likened to the fuse of a bomb ... the longer, the better. Longer telomeres are associated with healthy ageing. Shortened telomeres are associated with premature ageing and chronic diseases such as diabetes and heart disease.
Fascinating. But what do these genetic markers have to do with nutrition? Perhaps plenty, according to a recent article in Food and Nutrition, a publication of the US Academy of Nutrition and Dietetics. When our diets are deficient in certain nutrients, when we are stressed, or resort to tobacco or drug use, telomeres tend to become shorter. And that may cause us to age faster, say researchers.
So while the science is still emerging, here are some habits that may have potential to lengthen our telomeres and ward off premature ageing and chronic disease:
♦ Eat a diet rich in plant-based foods. Phytochemicals in vegetables, fruit, whole grains and legumes protect telomeres, say scientists.
♦ Consume nutrients that support “methylation” - a chemical process that supports the health of our genes. B-vitamins such as folate (found in beans and grains) and vitamin B-12 (found primarily in eggs, milk, meat, fish and poultry) are nutrients that support this process within the body.
♦ Consume foods that supply antioxidant nutrients such as vitamin C, vitamin E and selenium. These nutrients protect telomeres from “oxidative stress” and can be found in fruits, vegetables, whole grains and nuts.
♦ Eat fish. Seafood supplies omega-3 fats that guard against the cellular “inflammation” associated with shorter telomeres, say experts.
♦ Get adequate amounts of vitamin D. Higher levels of vitamin D have been associated with longer, healthier telomeres, possibly because of its anti-inflammatory effect, say researchers.
♦ Take a daily multivitamin. Especially if your diet is less than ideal.
♦ Spend leisure time being physically active. Exercise lessens the effects of stress which may also help slow cellular ageing.
Gee, where have we heard this before? A variety of foods balanced with physical activity and stress management to maximise our health and slow the aging process? At the core of our being, this may truly be our path to the fountain of youth.
♦ Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. E-mail her at [email protected]
