Our chromosomes have protective caps on their ends called telomeres which are shaped like a shoelace. They naturally shorten due to inflammation and stress.
They can also shrink due to an unhealthy diet, lack of exercise, obesity, and bad sleep cycles. Their shrinking causes people to become increasingly sick and vulnerable to many diseases, in worst cases dying young.
If your dietary intake is lacking in proper nutrition, then it’s a cause for concern. Researchers advise using fresh fruits, vegetables, and whole grains for lengthier telomeres and lifespan. Here are some foods that protect your telomeres.
Mushrooms are a great source of vitamin D, which helps a lot with telomere length. These light and versatile fungi have proved to reinforce your chromosomes and drastically increase telomere’s length. Other great sources of vitamin D are fortified soy, non-dairy milk, non-fat dairy milk, and cereals.
This greeny leaf is a superfood packed with tons of nutrients in a low-calorie package. Alongside it being fiber-rich, it contains oxidants that protect telomeres and lowers the risk of cancer.
It’s also a great folate provider which is a B-vitamin that is used in DNA synthesis and stabilizing the metabolism rate within cells.
Folate is essential to maintain low levels of homocysteine which causes inflammation and heart diseases along-with shorter telomeres. Other sources of folate include broccoli, Brussels sprouts, beans, lentils, and asparagus. Fortified cereal and whole-grain are also effective sources of folate. You should take care of your elders at home by proving them with quality organic foods.
Omega 3s are important fatty acids when it comes to reducing the shortening of telomeres, preventing inflammation, and building cells throughout the body. Flax is a rich source of omega 3s which can easily be added into routine consumables such as shakes and salads.
A study conducted by the American Medical Association observed that the higher concentration of Omega 3s they had in their blood, the fewer telomeres shortening occurred over the span of 5 years. Other great sources of omega-3s include leafy vegetables, soy foods, especially fish oils which are organic telomeres supplements.
Oats are gluten-free whole grain which is a great source of vitamins, minerals, and both soluble and insoluble fiber. It can improve blood sugar management and prevents the body’s natural resistance to insulin that damages telomeres.
It can also control your cholesterol levels and protect LDL from damage. Other great sources of fiber include fruits, vegetables, beans, and lentils.
Berries are one of the healthiest and sweetest naturally occurring foods you can eat. They are simply delicious, nutritious, and prove a plethora of health benefits.
Studies show that berries contain high levels of antioxidants such as vitamin C, E, and selenium which results in a longer lifespan of telomeres. Berries are much like natural telomeres supplements that not only taste great but affect you greatly too.
Additionally, fruits and vegetables are also a great source of antioxidants which is why having a plant-based diet is really important for your health.
Tips to Keep you healthy on the outside
Sure, having a healthy diet is most important but adapting certain habits are crucial to reap the max benefit of the diet and substantially delay telomeres shortening.
- Obesity is a big factor in telomeres shortening and should be avoided. Study shows obesity led to increased oxidative and stress levels therefore leading to telomeres shortening. Try to adopt a healthier diet and control oily intake.
- Exercising regularly can help keep you in top shape and preserve DNA. It can have a dramatic impact on telomere’s length.
- Stress management is crucial which many people don’t understand. People are facing adversity in daily life causing their telomeres to shorten quickly. Performing stress-relieving activities such as yoga can help you in this regard.