2018 shows a direct link between consuming certain foods and the length , strength and longevity of our telomeres . This study cited the emphasis on whole non processed food , as well as eliminating simple refined sugars or enriched flour . We already know that the consumption of processed , simple sugar , as little as 40g ( one can of soda ) is enough to shut down our immune system for up to 24 hours . Specifically our bodies ability to produce NK T , B cells and Lymphocytes that protect us from both viral and cellular diseases , as well as bacterial infection . Refined , processed , simple sugars , high fructose corn syrup and equivalent sugar sources , promote huge inflammatory response and raise acidity , lowering our alkaline ph priority .
Omega fats , fresh vegetables including deep , green colourful veggies and seaweed ( chlorophyll is key ), as well as complete proteins . Our body uses these important amino acids for nearly everything inside our body which is our temple . Pair these with essential fats , essential fatty acid , and omega 3 primarily . These all have a significant effect on the length abs strength of our telomeres but also a huge impact on DNA synthesis repair and metabolism within the cells . There is a profound link between higher levels of omega-3 fatty acids and telomeres , longchain polyunsaturated fatty acids are important but fatty acids are absolutely essential for our bodies cell growth and survival , providing energy and forming important components of cell membranes . These components in cell membrane phospholipid bilayers , with EPA and DHA ( what omega 3 converts to ) are concentrated in Long-chain polyunsaturated fatty acids . These are important structural components in cell membrane phospholipid bilayers . EPA and DHA concentrated in synaptic membrane ‘ s in the brain , ( side note : we need them for snappy brain function ). Also , our cells lipid bi layer is made of phospholipids , if we don ’ t get enough , our cells do not have the materials needed for healing and recovery , these lipid layer fluidity to properly perform the necessary roles set out for them . Phosphatidylcholine as a supplement and foods rich in this phospholipid are a very important part , of the fight to protect and produce healthier more lengthly telomeres . Circling back , everything we can do to lessen prolonged inflammation means slower telomere decline , so our eating patterns are as important as nutrient components and synergy ( more on eating patterns to follow ).
Speaking of nutrient components , antioxidants are a huge part of this equation . The little guys that scavenge free radicals ( reactive atoms with unpaired electron ), reducing inflammation and protecting cell mitochondria . So adding in supplements and foods that that are rich in antioxidants include vitamin C , E , GSH Glutathione are ( one of our most potent antioxidants ) alongside selenium . Selenium helps us to recycle glutathione inside and outside the cell , this prolongs the antioxidants sustainability . Polyphenols and , fibre ( also remember from my previous articles how much actual insoluble fibre we need a day ). Insoluble fibre for anti inflammation , insulin sensitivity , digestion and colon cleansing across the board is yet another essential part , and tantamount to the benefit for telomere length and strength .
Processed foods are the enemy ; our western dietary pattern consists of more processed foods than ever before . Corn and canola fed red meat paired with higher sugar content , shortens and weakens telomeres . We eat inflammation and free radical producing materials ; we drink insulin resistance and fatty liver disease regularly . The whole way we eat is destroying us from the inside out .
Contrary to our western way of eating , if we compare this diet to a Mediterranean diet , the latter correlates with longer telomeres . We see studies done on simple dietary intake from this part of the world and on its population , and the overwhelming evidence shows lower mortality rates from natural causes and significantly less heart disease , atherosclerosis diabetes and metabolic syndrome . The simple fact is , foods rich in omega-3 ‘ s , green leafy vegetables , while effectively balancing omega-3 to six ratio and very little processed food ( Especially no enriched white flour , no high fructose corn syrup or processed simple sugars of any kind ). While incorporating complete proteins from properly sourced materials ; free range protein sources and naturally raised seafood . All of these things we have here in North America are capable of providing the body with the entirety of what it needs . Just put some work in and BOOM ! This is the key to the preservation of telomere length , which in turn enhances lifespan and strength .
Above I mentioned eating patterns and habits , a fundamentally important role in this equation , so
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