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 2. These were mostly folks in their 4. What happens if you study hard- core athletes? Here's the telomere lengths of young healthy regular folks at around age 2. 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 5. They appear to still have the chromosomes of a 2. But these were marathon runners, triathletes running 5. 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 3. Parents Forced to Say Goodbye to Terminally Ill 10-Month-Old Baby as Courts Decide to Take Him Off Life Support. Energy and the Human Journey: Where We Have Been; Where We Can Go. By Wade Frazier. Version 1.2, published May 2015. Version 1.0 published September 2014. What is a Hypothesis Testing? Explained in simple terms with step by step examples. Hundreds of articles, videos and definitions. Statistics made easy! In those three months, participants lost about 2. Maybe your telomeres are happy if you lose 2. 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 2. They took about 4. 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 3. After a year of that, how did they do? They did no better. What about just weight loss? And exercise and weight loss? No significant change either. January 2005 (updated August 2010) by Steven Novella, MD. An obese friend of mine commented on how well his new diet was going, as he absentmindedly devoured an. Most steroid users are not athletes. Between 1 million and 3 million people (1% of the population) are thought to have misused AAS in the United States. Studies in. Observational cohort studies and a secondary prevention trial have shown an inverse association between adherence to the Mediterranean diet and cardiovascular risk. 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- 1. 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 1. 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.
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