Telomeres are sections of genetic material at the end of each chromosome whose primary function is to prevent chromosomal “fraying” when a cell replicates. As a cell ages, its telomeres become shorter. Eventually, the telomeres become too short to allow cell replication, the cell stops dividing and will ultimately die – a normal biological process. Telomere Test can determine the length of a patient’s telomeres in relation to the patient’s age.
What are the nutritional implications on telomere length and repair?
An inflammatory diet, or one that increases oxidative stress, will shorten telomeres faster. This includes refined carbohydrates, fast foods, processed foods, sodas, artificial sweeteners, trans fats and saturated fats. A diet with a large amount and variety of antioxidants that improves oxidative defense and reduces oxidative stress will slow telomere shortening. Consumption of 10 servings of fresh and relatively uncooked fruits and vegetables, mixed fiber, monounsaturated fats, omega-3 fatty acids, cold water fish, and high quality vegetable proteins will help preserve telomere length. In addition, it is advised to reduce total daily caloric intake and implement an exercise program. Fasting for 12 hours each night at least 4 days per week is recommended.