Is the reversal of cellular aging Dr. Dean Ornish demonstrated with lifestyle changes due to the plant-based diet, the exercise or just to the associated weight loss?
Telomeres: Cap It All Off with Diet
What about exercise for slowing cellular aging? Stress management helps, but we can’t always change our station in life, but we can always go out for a walk. Researchers studied 2400 twins, and those that exercised more pumped up their telomeres along with their muscles.
These were mostly folks in their 40s, does it still work in your 50s? Yes. These “habitual” exercisers were working out three hours a week, better than the younger group. The “heavy” exercise group was only averaging about a half-hour a day. What happens if you study hard-core athletes?
Here’s the telomere lengths of young healthy regular folks at around age 20, and then age 50, which is what we’d expect, our telomeres get eaten away as we age.
But what about the athletes? They start out in the same boat, nice long young healthy telomeres capping all their chromosomes. And then at age 50? They appear to still have the chromosomes of a 20 year old. But these were marathon runners, triathletes running 50 miles a week for, oh, 35 years. That’s worse than the meditation retreat study!
That doesn’t help us with the original question, What was it about the Ornish intervention that so powerfully protected telomeres after just three months? We saw that just stress management seems to help, but what about the diet versus exercise. Was it the plant-based diet, was it the walking 30 minutes a day—or, was it just because of the weight loss? In those three months, participants lost about 20 pounds. Maybe your telomeres are happy if you lose 20 pounds using any method, you know, starting a cocaine habit, getting tuberculosis, whatever.
To answer this critical question—was it the plant-based diet specifically, the exercise, or the weight loss—ideally you’d do a study where you randomized people into at least three groups, a control group that did nothing, sedentary with a typical diet, a group that just exercised, and a group that lost weight eating pretty much the same lousy diet, but just in smaller portions. And I’m happy to report in 2013 just such a study was published.
They took about 400 women and randomized them up into four groups: a portion-controlled diet group, and exercise group, and a portion controlled diet and exercise group for a full year.
And here they are. This is how long their telomeres were at baseline. After a year of doing nothing, there was essentially no change in the control group, which is what we’d expect.
The exercise group was no whimpy Ornish 30 minute stroll, but 45 minutes of moderate-to-vigorous exercise like jogging. After a year of that, how did they do? They did no better. What about just weight loss? Nothin’. And exercise and weight loss? No significant change either.
So as long as you’re eating the same diet, it doesn’t appear to matter how small your portions are, or how much weight you lose, or how hard you exercise, after a year, they saw no benefit. Whereas the Ornish group on the plant-based diet, lost the same amount of weight after just three months, exercising less than half as hard and saw significant telomere protection.
So it wasn’t the weight loss, wasn’t the exercise, it was the food.
What about a plant-based diet is so protective? Higher consumption of vegetables, less butter, and more fruit. From the latest review, foods high in fiber and vitamins, but the key may be avoiding saturated fat. Swapping just 1% of saturated fat calories in our diet for anything else can add nearly a whole year of aging’s worth of length onto our telomeres. Researchers have calculated how much of our telomeres we may shave off per serving of foods like ham or hot dogs, bologna, salami, or other lunch meats. Fish consumption was also significantly associated with shortened telomeres.
Saturated fats like palmitic acid, the primary saturated fat in salmon, and found in meat, eggs, and dairy in general can actually be toxic to cells. This has been demonstrated in heart cells, bone marrow cells, pancreatic cells and brain cells. And the toxic effects on cell death rates happen right around what you’d see in the blood stream of people who eat a lot of animal products. It may not be the saturated fat itself, though saturated fat may just be a marker for the increased oxidative stress and inflammation associated with those foods.
With this link to saturated fat, no wonder lifelong low cholesterol levels have been related to longer telomeres and a smaller proportion of short telomeres—in other words markers of slower biological aging with lower cholesterol.
In fact there’s a rare congenital birth defect called progeria syndrome, where children essentially age 8-10 times faster than normal. It seems associated with a particular inability to handle animal fats. In this case, they started trying lower her cholesterol levels starting at age 2, but sadly, she died shortly after this picture was taken at age 10.
The good news is that even if you’ve been beating up on your telomeres, despite past accumulated injury leading to shorter telomere lengths, current healthy behaviors might help to decrease a person’s risk of some of the potential consequences, like heart disease. Eating more fruit and vegetables and less meat, and having more support from friends and family to attenuate the association between shorter telomeres and the ravages of aging.
To summarize, here’s a schematic of this constant battle. Inflammation, oxidation, damage and dysfunction are constantly hacking away at our telomeres, at the same time our antioxidant defenses, a healthy diet and exercise, stress reduction are constantly rebuilding them.
Telomere length shortens with age. Progressive shortening of our telomeres leads to cell death or transformation into cancer, affecting the health and lifespan of an individual. But the rate of telomere shortening can be either increased or decreased by specific lifestyle factors. Better choice of diet and activities has great potential to reduce the rate of telomere shortening or at least prevent excessive telomere shrinkage, leading to delayed onset of age-associated diseases and increased lifespan.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.
Please consider volunteering to help out on the site.
- D H Ryan, M A Espeland, G D Foster, S M Haffner, V S Hubbard, K C Johnson, S E Kahn, W C Knowler, S Z Yanovski; Look AHEAD Research Group. 2003. Look AHEAD (Action for Health in Diabetes): design and methods for a clinical trial of weight loss for the prevention of cardiovascular disease in type 2 diabetes. Control Clin Trials. Oct;24(5):610-28.
- K Steczkiewicz, M T Zimmermann, M Kurcinski, B A Lewis, D Dobbs, A Kloczkowski, R L Jernigan, A Kolinski, K Ginalski. 2011. Human telomerase model shows the role of the TEN domain in advancing the double helix for the next polymerization step. Proc Natl Acad Sci U S A. Jun 7;108(23):9443-8.
- D Ornish, J Lin, J Daubenmier, G Weidner, E Epel, C Kemp, M J M Magbanua, R Marlin, L Yglecias, P R Carroll, E H Blackburn. Increased telomerase activity and comprehensive lifestyle changes: a pilot study. Lancet Oncol. 2008 Nov;9(11):1048-57.
- E Skordalakes. Telomerase and the benefits of healthy living. Lancet Oncol. 2008 Nov;9(11):1023-4.
- E S Epel, E H Blackburn, J Lin, F S Dhabhar, N E Adler, J D Morrow, R M Cawthon. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A. 2004 Dec 7;101(49):17312-5.
- E H Blackburn, E S Epel. Telomeres and adversity: Too toxic to ignore. Nature. 2012 Oct 11;490(7419):169-71.
- A K Damjanovic, Y Yang, R Glaser, J K Kiecolt-Glaser, H Nguyen, B Laskowski, Y Zou, D Q Beversdorf, N Weng. Accelerated telomere erosion is associated with declining immune function of caregivers of alzheimer’s disease patients. J Immunol. 2007 Sep 15;179(6):4249-54.
- K Ahola, I Siren, M Kivimaki, S Ripatti, A Aromaa, J Lonnqvist, I Hovatta. Work-Related Exhaustion and Telomere Length: A populated-based study. PLoS One. 2012;7(7):e40186.
- I Shalev, T E Moffitt, K Sugden, B Williams, R M Houts, A Danese, J Mill, L Arsenaeult, A Caspi. Exposure to violence during childhood is associated with telomere erosion from 5-10 years of age: a longitudinal study. Mol Psychiatry. 2013 May;18(5):576-81.
- T L Jacobs, E S Epel, J Lin, E H lackburn, O M Wolkowitz, D A Bridwell, A P Zanesco, S R Aichele, B K Sahdra, K A Maclean, B G King, P R Shaver, E L Rosenberg, E Ferrer, B A Wallace, C D Saron. Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology. 2011 Jun;36(5):664-81.
- E A Hoge, M M Chen, E Orr, C A Metcalf, L E Fischer, M H Pollack, I DeVivo, N M Simon. Loving-Kindness meditation practice associated with longer telomeres in women. Brain Behav Immun. 2013 Aug;32:159-63.
- H Lavretsky, E S Epel, P Siddarth, N Nazarian, N S Cyr, D S Khalsa, J Lin, E Blackburn, M R Irwin. A pilot study of yogic meditation for family dementia caregivers with depressive symptoms: effects on mental health, cognition and telomerase activity. Int J Geriatr Psychiatry. 2013 Jan;28(1):57-65.
- C Werner, T Furster, T Widmann, J Poss, C Roggia, M Hanhoun, J Scharhag, N Buchner, T Meyer, W Kindermann, J Haendeler, M Bohm, U Laufs. Physical exercise prevents cellular senescence in circulating leukocytes in the vessel wall. Circulation. 2009 Dec 15;120(24):2438-47.
- L F Cherkas, J L Hunkin, B S Kato, B Richards, J P Gardner, G L Surdulescu, M Kimura, X Lu, T D Spector, A Aviv. The association between physical activity in leisure time and leukocyte telomere length. Arch Intern Med. 2008 Jan 28;168(2):154-8.
- J Kim, J Ko, D Lee, I Lim, H Bang. Habitual physical exercise has beneficial effects on telomere length in postmenopausal women. Menopause. 2012 Oct;19(10):1109-15.
- C Mason, R Risques, L Xiao, C R Duggan, I Imayama, K L Campbell, A Kong, K E Foster-Schubert, C Y Wang, C M Alfano, G L Blackburn, P S Rabinovitch, A McTiernan. Independent and combined effects of dietary weight loss and exercise on leukoctye telomere length in postmenopausal women. Obesity (Silver Spring). 2013 Dec;21(12):E549-54.
- F Marcon, E Siniscalchi, R Crebelli, C Saieva, F Sera, P Fortini, V Simonelli, D Palli. Diet-related telomere shortening and chromosome stability. Mutagenesis. 2012 Jan;27(1):49-57.
- A Tianen, S Mannisto, P A Blomstedt, E Moltchanova, M-M Perala, N E Kaartinen, E Kajantie, L Kananen, I Hovatta, J G Eriksson. Leukocyte telomere length and its relation to food and nutrient intake in an elderly population. Eur J Clin Nutr. 2012 Dec;66(12):1290-4.
- I Shalev, S Entringer, P D Wadhwa, O M Wolkowitz, E Puterman, J Lin, E S Epel. Stress and telomere biology: a lifespan perspective. Psychoneuroendocrinology. 2013 Sep;38(9):1835-42.
- J H Ford. Saturated fatty acid metabolism is key link between cell division, cancer, and senescence in cellular and whole organism aging. Age (Dordr). 2010 Jun;32(2):231-7.
- Y Song, N-C Y You, Y Song, M K Kang, L Hou, R Wallace, C B Eaton, L F Tinker, S Liu. Intake of small-to-medium-chain saturated fatty acids is associated with peripheral leukocyte telomere length in postmenopausal women. J Nutr. 2013 Jun;143(6):907-14.
- J A Nettleton, A Diez-Roux, N S Jenny, A L Fitzpatrick, D R Jacobs Jr. Dietary patterns, food groups, and telomere length in the multi-ethnic study of atherosclerosis (MESA). Am J Clin Nutr. 2008 Nov;88(5):1405-12.
- T E Strandberg, O Saijonmaa, F Fyhrquist, R S Tilvis, A Y Strandberg, T A Miettinen, K H Pitkala, V Salomaa. Telomere length in old age and cholesterol across the life course. J Am Geriatr Soc. 2011 Oct;59(10):1979-81.
- B G P Macnamara, K T Farn, A K Mitra, J K Lloyd, A S Forsbrooke. Progeria Case Report with Long-term Studies o f Serum Lipids. Arch Dis Child. 1970 Aug;45(242):553-60.
- V A Diaz, A G Mainous III, C J Everett, U J Schoepf, V Codd, N J Samanii. Effect of healthy lifestyle behaviors on the association between leukocyte telomere length and coronary artery calcium. Am J Cardiol. 2010 Sep 1;106(5):659-63.
- M A Shammas. Telomeres, lifestyle, cancer, and aging. Curr Opin Clin Nutr Metab Care. 2011 Jan;14(1):28-34.
- I Shalev. Early life stress and telomere length: investigating the connection and possible mechanisms. Bioessays. 2012 Nov;34(11):943-52.
Images thanks to Reinhard Stindl via Wikimedia Commons.
- aging
- animal fat
- animal products
- antioxidants
- athletes
- birth defects
- bologna
- butter
- calories
- cancer
- cardiovascular disease
- cholesterol
- dairy
- DNA damage
- Dr. Dean Ornish
- eggs
- exercise
- fiber
- fish
- fruit
- ham
- heart disease
- hot dogs
- inflammation
- LDL cholesterol
- lifespan
- longevity
- meat
- meditation
- mortality
- oxidative stress
- palmitic acid
- phytonutrients
- Plant-Based Diets
- processed foods
- processed meat
- saturated fat
- sports medicine
- stress
- telomeres
- vegetables
- vitamins
- weight loss
What about exercise for slowing cellular aging? Stress management helps, but we can’t always change our station in life, but we can always go out for a walk. Researchers studied 2400 twins, and those that exercised more pumped up their telomeres along with their muscles.
These were mostly folks in their 40s, does it still work in your 50s? Yes. These “habitual” exercisers were working out three hours a week, better than the younger group. The “heavy” exercise group was only averaging about a half-hour a day. What happens if you study hard-core athletes?
Here’s the telomere lengths of young healthy regular folks at around age 20, and then age 50, which is what we’d expect, our telomeres get eaten away as we age.
But what about the athletes? They start out in the same boat, nice long young healthy telomeres capping all their chromosomes. And then at age 50? They appear to still have the chromosomes of a 20 year old. But these were marathon runners, triathletes running 50 miles a week for, oh, 35 years. That’s worse than the meditation retreat study!
That doesn’t help us with the original question, What was it about the Ornish intervention that so powerfully protected telomeres after just three months? We saw that just stress management seems to help, but what about the diet versus exercise. Was it the plant-based diet, was it the walking 30 minutes a day—or, was it just because of the weight loss? In those three months, participants lost about 20 pounds. Maybe your telomeres are happy if you lose 20 pounds using any method, you know, starting a cocaine habit, getting tuberculosis, whatever.
To answer this critical question—was it the plant-based diet specifically, the exercise, or the weight loss—ideally you’d do a study where you randomized people into at least three groups, a control group that did nothing, sedentary with a typical diet, a group that just exercised, and a group that lost weight eating pretty much the same lousy diet, but just in smaller portions. And I’m happy to report in 2013 just such a study was published.
They took about 400 women and randomized them up into four groups: a portion-controlled diet group, and exercise group, and a portion controlled diet and exercise group for a full year.
And here they are. This is how long their telomeres were at baseline. After a year of doing nothing, there was essentially no change in the control group, which is what we’d expect.
The exercise group was no whimpy Ornish 30 minute stroll, but 45 minutes of moderate-to-vigorous exercise like jogging. After a year of that, how did they do? They did no better. What about just weight loss? Nothin’. And exercise and weight loss? No significant change either.
So as long as you’re eating the same diet, it doesn’t appear to matter how small your portions are, or how much weight you lose, or how hard you exercise, after a year, they saw no benefit. Whereas the Ornish group on the plant-based diet, lost the same amount of weight after just three months, exercising less than half as hard and saw significant telomere protection.
So it wasn’t the weight loss, wasn’t the exercise, it was the food.
What about a plant-based diet is so protective? Higher consumption of vegetables, less butter, and more fruit. From the latest review, foods high in fiber and vitamins, but the key may be avoiding saturated fat. Swapping just 1% of saturated fat calories in our diet for anything else can add nearly a whole year of aging’s worth of length onto our telomeres. Researchers have calculated how much of our telomeres we may shave off per serving of foods like ham or hot dogs, bologna, salami, or other lunch meats. Fish consumption was also significantly associated with shortened telomeres.
Saturated fats like palmitic acid, the primary saturated fat in salmon, and found in meat, eggs, and dairy in general can actually be toxic to cells. This has been demonstrated in heart cells, bone marrow cells, pancreatic cells and brain cells. And the toxic effects on cell death rates happen right around what you’d see in the blood stream of people who eat a lot of animal products. It may not be the saturated fat itself, though saturated fat may just be a marker for the increased oxidative stress and inflammation associated with those foods.
With this link to saturated fat, no wonder lifelong low cholesterol levels have been related to longer telomeres and a smaller proportion of short telomeres—in other words markers of slower biological aging with lower cholesterol.
In fact there’s a rare congenital birth defect called progeria syndrome, where children essentially age 8-10 times faster than normal. It seems associated with a particular inability to handle animal fats. In this case, they started trying lower her cholesterol levels starting at age 2, but sadly, she died shortly after this picture was taken at age 10.
The good news is that even if you’ve been beating up on your telomeres, despite past accumulated injury leading to shorter telomere lengths, current healthy behaviors might help to decrease a person’s risk of some of the potential consequences, like heart disease. Eating more fruit and vegetables and less meat, and having more support from friends and family to attenuate the association between shorter telomeres and the ravages of aging.
To summarize, here’s a schematic of this constant battle. Inflammation, oxidation, damage and dysfunction are constantly hacking away at our telomeres, at the same time our antioxidant defenses, a healthy diet and exercise, stress reduction are constantly rebuilding them.
Telomere length shortens with age. Progressive shortening of our telomeres leads to cell death or transformation into cancer, affecting the health and lifespan of an individual. But the rate of telomere shortening can be either increased or decreased by specific lifestyle factors. Better choice of diet and activities has great potential to reduce the rate of telomere shortening or at least prevent excessive telomere shrinkage, leading to delayed onset of age-associated diseases and increased lifespan.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.
Please consider volunteering to help out on the site.
- D H Ryan, M A Espeland, G D Foster, S M Haffner, V S Hubbard, K C Johnson, S E Kahn, W C Knowler, S Z Yanovski; Look AHEAD Research Group. 2003. Look AHEAD (Action for Health in Diabetes): design and methods for a clinical trial of weight loss for the prevention of cardiovascular disease in type 2 diabetes. Control Clin Trials. Oct;24(5):610-28.
- K Steczkiewicz, M T Zimmermann, M Kurcinski, B A Lewis, D Dobbs, A Kloczkowski, R L Jernigan, A Kolinski, K Ginalski. 2011. Human telomerase model shows the role of the TEN domain in advancing the double helix for the next polymerization step. Proc Natl Acad Sci U S A. Jun 7;108(23):9443-8.
- D Ornish, J Lin, J Daubenmier, G Weidner, E Epel, C Kemp, M J M Magbanua, R Marlin, L Yglecias, P R Carroll, E H Blackburn. Increased telomerase activity and comprehensive lifestyle changes: a pilot study. Lancet Oncol. 2008 Nov;9(11):1048-57.
- E Skordalakes. Telomerase and the benefits of healthy living. Lancet Oncol. 2008 Nov;9(11):1023-4.
- E S Epel, E H Blackburn, J Lin, F S Dhabhar, N E Adler, J D Morrow, R M Cawthon. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A. 2004 Dec 7;101(49):17312-5.
- E H Blackburn, E S Epel. Telomeres and adversity: Too toxic to ignore. Nature. 2012 Oct 11;490(7419):169-71.
- A K Damjanovic, Y Yang, R Glaser, J K Kiecolt-Glaser, H Nguyen, B Laskowski, Y Zou, D Q Beversdorf, N Weng. Accelerated telomere erosion is associated with declining immune function of caregivers of alzheimer’s disease patients. J Immunol. 2007 Sep 15;179(6):4249-54.
- K Ahola, I Siren, M Kivimaki, S Ripatti, A Aromaa, J Lonnqvist, I Hovatta. Work-Related Exhaustion and Telomere Length: A populated-based study. PLoS One. 2012;7(7):e40186.
- I Shalev, T E Moffitt, K Sugden, B Williams, R M Houts, A Danese, J Mill, L Arsenaeult, A Caspi. Exposure to violence during childhood is associated with telomere erosion from 5-10 years of age: a longitudinal study. Mol Psychiatry. 2013 May;18(5):576-81.
- T L Jacobs, E S Epel, J Lin, E H lackburn, O M Wolkowitz, D A Bridwell, A P Zanesco, S R Aichele, B K Sahdra, K A Maclean, B G King, P R Shaver, E L Rosenberg, E Ferrer, B A Wallace, C D Saron. Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology. 2011 Jun;36(5):664-81.
- E A Hoge, M M Chen, E Orr, C A Metcalf, L E Fischer, M H Pollack, I DeVivo, N M Simon. Loving-Kindness meditation practice associated with longer telomeres in women. Brain Behav Immun. 2013 Aug;32:159-63.
- H Lavretsky, E S Epel, P Siddarth, N Nazarian, N S Cyr, D S Khalsa, J Lin, E Blackburn, M R Irwin. A pilot study of yogic meditation for family dementia caregivers with depressive symptoms: effects on mental health, cognition and telomerase activity. Int J Geriatr Psychiatry. 2013 Jan;28(1):57-65.
- C Werner, T Furster, T Widmann, J Poss, C Roggia, M Hanhoun, J Scharhag, N Buchner, T Meyer, W Kindermann, J Haendeler, M Bohm, U Laufs. Physical exercise prevents cellular senescence in circulating leukocytes in the vessel wall. Circulation. 2009 Dec 15;120(24):2438-47.
- L F Cherkas, J L Hunkin, B S Kato, B Richards, J P Gardner, G L Surdulescu, M Kimura, X Lu, T D Spector, A Aviv. The association between physical activity in leisure time and leukocyte telomere length. Arch Intern Med. 2008 Jan 28;168(2):154-8.
- J Kim, J Ko, D Lee, I Lim, H Bang. Habitual physical exercise has beneficial effects on telomere length in postmenopausal women. Menopause. 2012 Oct;19(10):1109-15.
- C Mason, R Risques, L Xiao, C R Duggan, I Imayama, K L Campbell, A Kong, K E Foster-Schubert, C Y Wang, C M Alfano, G L Blackburn, P S Rabinovitch, A McTiernan. Independent and combined effects of dietary weight loss and exercise on leukoctye telomere length in postmenopausal women. Obesity (Silver Spring). 2013 Dec;21(12):E549-54.
- F Marcon, E Siniscalchi, R Crebelli, C Saieva, F Sera, P Fortini, V Simonelli, D Palli. Diet-related telomere shortening and chromosome stability. Mutagenesis. 2012 Jan;27(1):49-57.
- A Tianen, S Mannisto, P A Blomstedt, E Moltchanova, M-M Perala, N E Kaartinen, E Kajantie, L Kananen, I Hovatta, J G Eriksson. Leukocyte telomere length and its relation to food and nutrient intake in an elderly population. Eur J Clin Nutr. 2012 Dec;66(12):1290-4.
- I Shalev, S Entringer, P D Wadhwa, O M Wolkowitz, E Puterman, J Lin, E S Epel. Stress and telomere biology: a lifespan perspective. Psychoneuroendocrinology. 2013 Sep;38(9):1835-42.
- J H Ford. Saturated fatty acid metabolism is key link between cell division, cancer, and senescence in cellular and whole organism aging. Age (Dordr). 2010 Jun;32(2):231-7.
- Y Song, N-C Y You, Y Song, M K Kang, L Hou, R Wallace, C B Eaton, L F Tinker, S Liu. Intake of small-to-medium-chain saturated fatty acids is associated with peripheral leukocyte telomere length in postmenopausal women. J Nutr. 2013 Jun;143(6):907-14.
- J A Nettleton, A Diez-Roux, N S Jenny, A L Fitzpatrick, D R Jacobs Jr. Dietary patterns, food groups, and telomere length in the multi-ethnic study of atherosclerosis (MESA). Am J Clin Nutr. 2008 Nov;88(5):1405-12.
- T E Strandberg, O Saijonmaa, F Fyhrquist, R S Tilvis, A Y Strandberg, T A Miettinen, K H Pitkala, V Salomaa. Telomere length in old age and cholesterol across the life course. J Am Geriatr Soc. 2011 Oct;59(10):1979-81.
- B G P Macnamara, K T Farn, A K Mitra, J K Lloyd, A S Forsbrooke. Progeria Case Report with Long-term Studies o f Serum Lipids. Arch Dis Child. 1970 Aug;45(242):553-60.
- V A Diaz, A G Mainous III, C J Everett, U J Schoepf, V Codd, N J Samanii. Effect of healthy lifestyle behaviors on the association between leukocyte telomere length and coronary artery calcium. Am J Cardiol. 2010 Sep 1;106(5):659-63.
- M A Shammas. Telomeres, lifestyle, cancer, and aging. Curr Opin Clin Nutr Metab Care. 2011 Jan;14(1):28-34.
- I Shalev. Early life stress and telomere length: investigating the connection and possible mechanisms. Bioessays. 2012 Nov;34(11):943-52.
Images thanks to Reinhard Stindl via Wikimedia Commons.
- aging
- animal fat
- animal products
- antioxidants
- athletes
- birth defects
- bologna
- butter
- calories
- cancer
- cardiovascular disease
- cholesterol
- dairy
- DNA damage
- Dr. Dean Ornish
- eggs
- exercise
- fiber
- fish
- fruit
- ham
- heart disease
- hot dogs
- inflammation
- LDL cholesterol
- lifespan
- longevity
- meat
- meditation
- mortality
- oxidative stress
- palmitic acid
- phytonutrients
- Plant-Based Diets
- processed foods
- processed meat
- saturated fat
- sports medicine
- stress
- telomeres
- vegetables
- vitamins
- weight loss
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Telomeres: Cap It All Off with Diet
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Content URLDoctor's Note
Make sure you see the prequel to this video, Does Meditation Affect Cellular Aging?
2023 Update: I recently released two new videos on telomeres. Check out What to Eat to Prevent Telomere Shortening and Greens, Green Tea, and Nuts Put to the Test for Telomeres.
I’ve asked this diet versus exercise question in a few other contexts. See:
- Arteries of Vegans vs. Runners
- Is It the Diet, the Exercise, or Both?
- How Much Exercise to Sustain Weight Loss?
Though dietary change appears more impactful, I’m a big fan of walking. See Longer Life Within Walking Distance and for my personal favorite exercise, Standing Up for Your Health.
For more on the role saturated fat may play in disease, see, for example, my videos Heart Disease Starts in Childhood and Treating Multiple Sclerosis with the Swank MS Diet.
If you haven’t yet, you can subscribe to my videos for free by clicking here. Read our important information about translations here.