02/02/2025
Telomeres cap the ends of our chromosomes to keep our DNA from fraying, like the plastic tips on the ends of our shoelaces. Every time our cells divide, a bit of the telomere is lost, and once they get too short, the cell can die. That’s why telomeres are sometimes called the molecular clock of cells. Every year they get shorter and shorter, kind of like life’s fuse.
People eating more anti-inflammatory diets tend to have longer telomeres, and the greater the anti-inflammatory potential of the diet over time, the greater the potential to significantly slow down the rate of telomere shortening. Those with the most pro-inflammatory diets had almost twice the risk of accelerated telomere shortening.
The most pro-inflammatory food component is saturated fat, which is found in meat, dairy, eggs, and junk, along with cholesterol, trans fat, and other pro-inflammatory food components.
Fiber is the most anti-inflammatory food component. It appears that an increase of just 10 grams of fiber per 1,000 calories would equate to four fewer years of cellular aging. Now, of course, diets high in fiber and diets with significant amounts of fruits, vegetables, and whole grains go hand in hand. So, fiber just may be a marker of eating a lot of whole, healthy plant foods.
In How Not to Age, I cover every possible angle for developing the optimal diet and lifestyle for the longest, healthiest lifespan based on the best available balance of evidence.
Watch the videos “What to Eat to Prevent Telomere Shortening” at https://buff.ly/4ctCFQA and “Which Foods Are Anti-Inflammatory?” at https://buff.ly/33YvZLW.
How Not to Age is out now! Borrow a copy from your local library or order one today: https://buff.ly/48XNwiN
PMIDs: 23941862, 32103672, 29570620, 26354530
