1. Boost Healthy Fat Intake
There is considerable evidence tying the amount and type of fat you eat to biological processes implicated in accelerated aging. For example, omega-3 fatty acids like those found in fatty fish such as salmon, mackerel, and sardines display beneficial properties and are suggested to protect against premature telomere shortening. Shorter telemeres, quicker aging.
2. Get Adequate Antioxidants and Nutrients
Telomeres are particularly sensitive to oxidative stress; therefore, it is possible that adequate intake of antioxidants and antioxidant-rich foods may provide protection against oxidative stress-induced telomere shortening . In fact, increasing the intake of beta-carotene, folic acid, magnesium, and vitamins A, E, and C are each associated with longer telomere length.
3. Limit Alcohol Use
It’s no secret that alcohol abuse leads to earlier onset of age-related diseases. Consistent with this fact, a case-control study conducted in Italian men reported decreased telomere length in alcohol abusers compared to social drinkers. On the other hand, there is abundant epidemiological evidence suggesting that moderate alcohol consumption (up to one drink per day for a woman and up to two drinks per day for a man) could be beneficial for overall health, particularly for supporting cardiovascular health. Being sensible is the best advice here.
4. Cut The Junk
Shorter telomeres are associated with increased consumption of red and processed meats. Furthermore, consumption of sugar-sweetened soda was associated with shorter telomeres in a large American cohort of over 5,000 adults.
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