Telomere Shortening
Aging ProcessProgressive erosion of chromosome caps associated with aging, disease, and diminished longevity
Foods That May Help
Foods linked to Telomere Shortening in the research literature.
- Green TeaProtects against
EGCG in green tea inhibits telomere attrition; Chinese tea consumption associated with longer telomeres in elderly men
Source: How Not to Age
- CoffeeProtects against
Coffee consumption positively associated with longer leukocyte telomere length in Nurses' Health Study
Source: How Not to Age
Compounds That May Help
Bioactive compounds linked to Telomere Shortening in the research.
- Dietary fiberProtects against
10g fiber increase per 1000 cal equates to 4 fewer years of telomere aging; most anti-inflammatory food component
Source: How Not to Age
- Vitamin DProtects against800 IU/day or 60,000 IU once a month
Two double-blind RCTs both showed benefits
Source: How Not to Age
- Omega-3 fatty acidsProtects against
Marine omega-3 fatty acid levels associated with slower telomeric aging; supplementation may attenuate telomere shortening in elderly with cognitive impairment
Source: How Not to Age
- CarotenoidsProtects against
Serum carotenoid levels positively associated with leukocyte telomere length in US adults
Source: How Not to Age
- B vitaminsProtects against
Prospective study showed role of B vitamins supplementation in telomere length maintenance
Source: How Not to Age
Risk Factors
Foods and compounds that may contribute to Telomere Shortening.
- Saturated fat
Increasing milk fat by just 1% correlated with equivalent of more than 4 years of telomere loss; butter diet shortened telomeres more than olive oil diet
Source: How Not to Age
- Processed Meat
Associated with 4.0 extra aging years of telomere loss
Source: How Not to Age
- Soda
20 oz/day associated with 4.6 extra aging years
Source: How Not to Age
- Sugar-sweetened beverages
Soda consumption associated with shorter leukocyte telomere length in healthy adults from NHANES
Source: How Not to Age
- Dairy Milk
Higher milk fat intake associated with shorter telomere length in US women and men
Source: How Not to Age
- Alcohol
Alcohol consumption associated with shorter telomere length in systematic review
Source: How Not to Age
Recipes That May Help
Sources
- How Not to Age
- How Not to Die