I am asked everyday a version of the same question: “Do you have any great anti-aging advice?” The answer is a bold YES! However, I am not a fan of the word “anti-aging” when it implies stopping aging, because as an expert in the aging process, I know for true that nothing exists which can do this, short of calling it a day and hanging with the angels. However, in my quiver are many arrows available to drastically slooooow down the aging of our minds, bodies, and spirit.
Today, I pull the arrow marked telomeres and aging as it relates to what we decide to put into our mouths. Once again, my favorite girl gang (G.G.), Dr. Elizabeth Blackburn and Dr. Elisa Epel and their team have looked at how proper diet can strengthen and lengthen our telomeres. A little refresher to define telomere: telomeres are the protective endcaps on the threads of our DNA, like those on the tips on our favorite lace-ups, and are found in the brain, where they affect all our cognitive function, as well as in every cell of our bodies. So, they are well worth preserving in any way we can.
My G.G. looks at the three key factors affecting telomeres:
- Oxidative Stress
- Insulin Resistance
Excess weight on our bodies, and thus on telomeres, results in shorter telomeres, which allow cells to become easily damaged when reproducing. Not only does reproduction slow down but also our brains and memory can malfunction, and we experience greater cellular aging which makes us look and feel older.
A direct correlation exists between insulin resistance and diabetes, and shorter telomeres. The greater our waist-to-hip ratio is—the classic “apple” shape, with extra belly fat and love handles– the higher our insulin resistance will be. A damaging cycle forms with this situation: people with belly fat develop shorter telomeres over the years, and these shorter telomeres may worsen the insulin resistance problem. Researchers tell us abdominal fat causes more inflammation in our bodies than thigh fat. As the GG says, “The pathway from belly fat to diabetes may also be traveled via chronic inflammation.” Inflammation and telomere damage go together, one causing the other in a continual feedback loop.
Even more important than losing weight, improving one’s metabolic health keeps telomeres longer and stronger. Good metabolic health includes having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without using medications. How do we perk up our metabolic health? Exercise. Weight cycling, something so many of us are too familiar with—the gaining and losing of those same bloody ten pounds– shortens our precious telomeres. Blackburn and Epel also think being physically active and eating nutritious, low Glycemic Index foods are better choices than “dieting” by restricting calories. In fact, they found that “calorie restriction has no positive effect on human telomeres.”
Well, that’s good news. Not good news: A study at the University of California at San Francisco found shorter telomeres in the cells of folks who had restricted their calories for long periods of time. Even worse, the telomeres in their immune cells and vital T-cells were also affected. The findings suggest a link between our immune systems and aging. I have more to say on this important topic, so stay tuned!
Until next time…Be vibrant!