What dietary interventions can help prevent telomere shortening?

Several dietary interventions have been suggested to help prevent telomere shortening.

One of the most studied dietary interventions is caloric restriction. Studies have shown that restricting calorie intake can increase the activity of telomerase, the enzyme responsible for maintaining telomere length, and slow down telomere shortening. However, caloric restriction should be implemented under the guidance of a healthcare professional, as it may cause malnutrition if not done properly.

Another dietary intervention that has been linked to longer telomeres is the Mediterranean diet. This diet is high in fruits, vegetables, whole grains, nuts, legumes, fish, and olive oil, and low in red and processed meats, dairy, and sugar. One study found that adherence to the Mediterranean diet was associated with longer telomere length in women.

Consumption of antioxidants, such as vitamins C and E, and carotenoids, found in fruits and vegetables, has also been associated with longer telomere length. These compounds may help reduce oxidative stress and inflammation, which are major contributors to telomere shortening.

In contrast, diets high in processed foods, sugar, and saturated and trans fats have been linked to shorter telomeres. These diets may promote inflammation and oxidative stress, which can accelerate telomere shortening.

Overall, a healthy and balanced diet that emphasizes whole foods and limits processed and sugary foods may help prevent telomere shortening and promote healthy aging.