What is Telomere Shortening and How Does It Affect Aging? + 5 Tips to Hack Your Biological Age

These days, we are all focused on trying to slow down the aging process. Although you cannot completely stop it, learning what is telomere shortening and how does it affect aging can help you “hack” your biological age.

What is Telomere Shortening? Telomere shortening is a natural process of the body that comes with age. The good news is that there are things you can do to slow this process down which, in turn, can help slow down the aging process, as well. To maintain the health and length of your telomeres, you should eat the right foods, live a healthier lifestyle, move more, clean up your act, and even take specific supplements.

There is no way to stop the aging process—this is something we all have to deal with and go through as a part of life. Fortunately, you can hack your biological age by learning more about telomere shortening. Before this article, have you ever even heard about telomere shortening? If you haven’t, read on to learn more.

What is telomere shortening and how does it affect aging?

When researchers discovered telomeres, this completely changed how they saw—and studied—the aging process and longevity. In fact, the researchers credited for the discovery of telomeres won the Nobel Prize back in the year 2009.

Telomeres are microscopic bits of DNA found at the ends of each chromosome. Whenever your cells divide, telomeres keep your DNA protected. Each time one of your cells divides, its DNA unravels. Then, the information contained within this cell is duplicated. Because of the process of cell division, the very end of a chromosome—the telomere—can’t be duplicated completely. And each time division and duplication happens, the telomere needs to be shortened a little. This happens again and again until the telomere is completely gone. When this happens, the “real DNA” can no longer be duplicated—and, since the cell cannot be replicated, it simply ages.

We all age on different levels—not just biologically and physically. This is an important fact because if you truly want to delay your aging process, you must address all the things that are causing you to age—on all the different levels. For instance, aging biologically means that your body grows older because it accumulates damage, such as breakage in the cells’ molecular machinery, a buildup of metabolic waste products (that the body isn’t able to break down), and the failure of your biological systems because they are no longer able to cope. As time goes by, aging starts to affect each of your cells in the organs, tissues, and structures of your body.

While it’s impossible to change your chronological age, there are things you can to do change or “hack into” your biological age. For instance, when you reach the chronological age of 50, you can still have a biological age of 40. Conversely—if you don’t care for your body—you can have a biological age of 50 even when, chronologically, you’re only 40 years old. The key to hacking your biological age is found at the very tips of your chromosomes—your telomeres.

These telomeres are responsible for keeping your genetic material protected. Caring for your telomeres means that you are also protecting your cells from aging quickly. Your telomeres can keep doing what they do best, depending on how well you care for your body. This means that if you eat a lot of processed foods, you allow stress to affect you instead of dealing with it, and you practice other unhealthy habits, your telomeres can also hasten the rate by which your cells age. You can determine the health of your telomeres by their length—which is why telomere shortening isn’t ideal.

Scientists and researchers believe that telomere shortening is a primary contributor to the process of aging—and to the development of chronic diseases. However, this process and how it impacts our overall health isn’t fully understood… yet. More research and studies are being conducted to learn more about telomere shortening. For now, here are some important concepts and how they relate to telomeres and telomere shortening:

Aging

Studies have shown that the elderly possess shorter telomeres. Over time, telomere shortening affects more and more cells. This leads to organ, structure, and tissue damage, along with the dreaded signs of aging. Most of our cells are able to replicate for about 50 times before they lose their telomeres or their telomeres become too short for further replication.

Short telomeres don’t just cause you to age faster—they’re also associated with the development of diseases. Both low telomerase activity and short telomeres are associated with chronic—but preventable—diseases.

Oxidative Stress

While the replication of cells and chromosomes shortens your telomeres, experts believe that oxidative stress has the same effect. Oxidative stress causes damage to the DNA and to the other types of biomolecules within the body—and this type of stress comes from reactive oxygen species. These reactive oxygen species are produced by inflammation and by other cellular processes that naturally occur inside the body. It’s also possible to acquire these from the environment through alcohol consumption, smoking, pollution, and more.

To maintain the health of your body, your cells continue dividing over and over again. However, when your telomeres have become too short or they have disappeared altogether, your cells stop dividing. This is when aging takes its toll on your body. When tissues start aging, this causes a release of pro-inflammatory diseases which, in turn, puts you at risk for chronic diseases. The shorter your telomeres are, the more your body ages biologically—and this is when you would start experiencing diseases such as:

Alzheimer’s or Parkinson’s Disease
Autoimmune diseases
Cardiovascular disease
Skin aging
Osteoarthritis or osteoporosis

Surprisingly, telomere shortening doesn’t necessarily happen to everyone. According to research, for some people, the length of their telomeres doesn’t change over time. As a matter of fact, for some people, their telomeres can even grow longer. While researchers don’t know why this variation between individuals exists, they believe such people simply have an incredible mechanism for cellular anti-aging. This also means that telomere shortening is just one aspect of the aging process—an aspect we can actually control.

When you take care of yourself, your telomeres are lengthened or telomere shortening doesn’t occur. In such a case, you would have a healthy renewal of cells allowing you to enjoy better overall health. While genetics play a role in telomere degradation and length, the good news is that there are things you can do to care for your telomeres. To guide you, here are some of the most effective ways to prevent telomere shortening and basically hack your biological age:

1. Eat the right foods

Obesity is related to elevated levels of oxidative stress. This dangerous condition may cause damage to the DNA—and it also hastens the process of telomere shortening. When your body has a high percentage of body fat, this activates adipocytokines which, in turn, generate oxidative stress on your body’s cells. When this happens, the telomeres found within the nucleus of your cells get damaged. Therefore, eating the right foods is essential so that you can maintain a healthy weight. A healthy diet also promotes the health of your immune system, while protecting the length of your telomeres. In particular, foods that contain high levels of antioxidants can protect you from oxidative stress.

A healthy diet can have a significant positive effect on telomere length. Researchers have suggested that a plant-based diet focused on fruits, vegetables, whole grains, legumes, and nuts can help prevent—or delay—telomere shortening, to help delay the aging process, as well. Here are some of the best foods to maintain the length of your telomeres and the safety of your chromosomes:

Berries

These sweet, nutrient-rich finger foods contain high levels of antioxidants that combat free radicals. Studies have shown that consuming berries that contain high levels of antioxidants like selenium, vitamin C, and vitamin E can help maintain the length of your telomeres. Fruits and veggies are high in antioxidants, too—which is why experts recommend a plant-based diet.

Flax

These seeds are a healthy and easy addition to smoothies, salads, soups, and meals. Flax is an excellent source of omega-3 fatty acids, which prevent inflammation and build the cell membranes throughout your body. According to research, omega-3s have the potential to prevent a fast rate of telomere shortening. Other foods that contain high levels of omega-3 fatty acids are green leafy veggies, soy, and fish oil or algae-based supplements.

Mushrooms

These versatile, light and earthy fungi contain high levels of vitamin D—a nutrient that’s commonly associated with long telomeres. Studies have shown that people who have low levels of vitamin D possessed shorter telomeres compared to those who had adequate levels of the essential vitamins. Other great vitamin D sources are fortified foods such as soy products, cereals, and milk.

Oats

The insoluble and soluble fiber found in oats prevents insulin resistance and helps in the management of blood sugar levels. The former tends to shorten and cause damage to the telomeres. Other excellent fiber sources are lentils, beans, fruits, vegetables, and different types of whole grains.

Spinach

This crunchy green veggie is healthy and delicious, whether cooked or raw. It also happens to be the most important type of food that promotes the health of the telomeres. Aside from containing a lot of antioxidants and fiber that promote the health of your telomeres, spinach also contains folate. This is a type of B-vitamin that’s essential for the metabolism, synthesis, and repair of the DNA within cells. Folate also maintains low homocysteine levels. When your body has high homocysteine levels, this can damage the linings of the artery and cause inflammation—both of which promote heart disease. Studies have also linked high homocysteine levels with short telomeres. Other excellent folate sources include Brussels sprouts, beans, lentils, asparagus, broccoli, and fortified foods.

2. Live a healthier lifestyle

Another way to stay younger by keeping your telomeres protected is by embracing a healthier lifestyle. And for this tip, there’s no time like the present—remember, your telomeres are shortening even as you’re reading this article! Several studies have indicated that a healthy lifestyle may maintain the length of your telomeres and prevent them from shortening at a high rate. This means that the healthier your lifestyle is, the slower your aging process will be. Isn’t that incredible? Here are some tips to help you out:

Make sure that you’re getting enough sleep each night. Irregular sleeping hours or not getting enough rest can lead to oxidative stress and inflammation—and these promote telomere shortening. Therefore, you must make sure that you get enough sleep and that you’re always sleeping well.
Avoid harmful habits like alcohol consumption and smoking. Drinking excessive amounts of alcohol may lead to thiamine deficiency. When this happens, your body won’t be as efficient in taking energy from the food you eat and converting it into fuel for your nerves, heart, and brain. This may also lead to oxidative stress. As for smoking, this destructive habit contributes significantly to inflammation and oxidative stress. It causes shortening of leukocyte telomeres by promoting replicative senescence and an excess of cell turnover.
Learn how to manage your stress more effectively, as stress is a definite telomere shortener. There are several ways to deal with stress that can help you feel happier, younger, and healthier.
Make sure that you’re maintaining a healthy weight. If you know that you’re obese or overweight, you must find ways to shed those extra pounds. This promotes the health of your telomeres.
Make sure that you engage in low-level physical movements and activities throughout your day. Also, try to interact with others on a regular basis—human-to-human interaction, not the digital kind.

3. Make exercise and physical activity part of your life

Various research and studies have shown that people who exercise regularly and lead active lifestyles have significantly longer telomeres than those who are only moderately active—or worse, sedentary. When you exercise, this increases your telomerase levels which, in turn, makes your telomeres healthier and longer. But don’t stick to a single routine. Switch it up to keep things interesting and to make sure that your body is getting all of the benefits exercises has to offer. Whether you’re cycling, jogging, walking, doing yoga, strength training, or even HIIT, there are so many different types of exercise activities and routines you can incorporate into your life.

One important type of workout you should consider is yoga—this offers the benefit of physical exercise while providing mental and emotional benefits, as well. When you suffer from chronic stress, this increases the deterioration rate of your telomeres. But for those who practice yoga—even for just a few minutes each day—their telomerase activity increases. This is important because it lengthens the telomeres and prevents them from shortening.

4. Clean up your act

To slow down your aging process and to prevent the shortening of your telomeres, it’s time to clean up your act—both physically and emotionally. If you live in the city and you commute every day, you might be placing your telomeres at risk from air pollution exposure. People who work outdoors frequently, such as traffic officers, may experience a heightened telomere shortening rate. This is because they are constantly exposed to poor air quality and other pollutants in the environment. If your job requires you to stay outdoors, make sure to take a shower when you get home to cleanse your body. Also, close all of your windows at night and consider investing in a high-quality air filter.

As for your emotional state—being pessimistic can shorten your telomeres, too. If you notice that you always look at the dark side or the negative side of things, it’s time to make a conscious attitude change. Studies have shown that optimists have longer telomeres than pessimists. So when faced with difficult situations, try to look at the bright side. Make a conscious effort to look for the “silver lining,” and you may notice that you’re feeling a lot younger, too. This may take some practice, but the more you do it, the easier it will get.

Also, don’t take things too seriously—learn how to chill out! We’ve already mentioned how stress isn’t good for your health. This is why you should learn how to manage your stress in healthy ways. Chronic stress may lead to health problems, and it might even shorten your lifespan. The good news is, chilling out once in a while can significantly counteract these adverse effects. Give mindfulness and meditation a try. These can help reduce your stress levels to keep you—and your telomeres—healthy!

5. Supplements may help, too

The vitamins, minerals, and nutrients that run through your veins are also important. For instance, not having enough vitamin D tends to shorten your telomeres, while high levels of vitamin C and vitamin E help maintain the length of your telomeres. If you think that you’re not getting enough of these essential nutrients from your diet, you may want to try taking supplements—the right kinds of supplements.

Some types of supplements can help maintain the health of your telomeres and decrease the impacts of aging on your body. Some examples of these supplements that promote the health of your telomeres include:

N-acetyl-cysteine or NAC, which has powerful antioxidant properties.
Vitamin C and vitamin E help reduce oxidative damage that causes telomere shortening.
Magnesium helps decrease oxidative stress while promoting essential catalytic activity for various enzymes in the body.
Zinc helps reduce the risk of infection. This is also important as it’s a factor that results in telomere attrition caused by a high cell turnover.
Omega-3 supplements with DHA and EPA help reduce inflammation to prevent telomere shortening.
Vitamin D is essential for your overall health—and for the maintenance and regeneration of telomeres. However, you must have your vitamin D levels checked with your doctor first before taking supplements, so as not to overdo it.
Resveratrol has a rejuvenating effect on the aging process of chromosomes and cells. While you can take this in supplement form, you can also get this nutrient from dark chocolate, blueberries, red grapes, and red wine.

No matter what type of supplement you plan to take, it’s best to check with your doctor first. This ensures your safety at all times. After all, one of your goals for taking supplements is to slow down your aging process and prevent telomere shortening. But if you take the wrong supplements—or the wrong amounts—you might end up putting your body in harm’s way. So if you’re not sure… ask!