Below is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photographs, and quotes to which Dr. Greger could also be referring, watch the above video.
Telomere size is taken into account a biomarker of growing old; shorter telomeres are related to a decreased life expectancy and elevated charges of age-related continual illnesses. Telomere shortening has been proven to be accelerated by oxidative stress and inflammation. So, since plant meals include loads of compounds with antioxidant and anti-inflammatory properties, it’s believable that their sustained consumption would possibly assist counteract telomere attrition. And certainly, for those who pull all the finest research on the impression of nutrition on telomere health, the consumption of greens, fruits, beans, and nuts has been related to optimistic results on markers of irritation and oxidative stress, in parallel with longer telomeres. By distinction, processed meats, alcoholic and sugar-sweetened drinks, and different meals wealthy in saturated fat, alcohol, and sugar are linked to a rise in irritation and oxidative stress, in parallel with shorter telomeres.
In my final video on telomeres, I featured a randomized managed trial displaying a complete food, plant-based food plan and life-style program might truly lengthen telomeres. Is it as a result of they reduce out the junk? Those eating the most ultra-processed meals have been discovered to have virtually twice the odds of getting quick telomeres. Maybe it’s as a result of they reduce out the processed meat, like bacon, ham, sizzling canines, lunchmeat, sausage––which has been related to not solely most cancers and diabetes danger, however shorter telomeres as effectively, which means accelerated mobile growing old. Though simply having one thing like a steak was not equally related to telomere size. TITLE: “Processed Meat, however Not Unprocessed Red Meat, Is Associated with shorter telomere size. This is maybe due to the notably high concentrations of glycotoxins, the superior glycation finish merchandise, in addition to carcinogenic nitrosamines that will promote irritation and oxidative stress. The solely unprocessed meat related to shorter telomeres was poultry.
For dairy, it seems to be the milk fats. A nationwide survey of 1000’s of Americans discovered an affiliation between elevated organic growing old and the consumption of high-fat milk. Even individuals simply going up like one p.c milk fats, from like one p.c milk to two p.c milk, low-fat milk to lowered fats milk, appeared to have greater than 4 years of extra organic growing old. We suppose it’s due to the saturated fats, on condition that saturated fat set off an inflammatory response.
Not all plant meals are good for you, although. French fries and potato chip consumption is related to shorter telomeres. Yes, fiber consumption goes hand-in-hand with longer telomeres, as does larger vegetable and fruit consumption, however that could be trumped by a deep fryer.
What about the consumption of a high-fat complete plant food, like nuts? We know larger telomere-building enzyme exercise is related to the next dietary antioxidant rating, and botanically, seeds are full of antioxidants. And by seeds, they imply any food you place into the floor and sprout a complete plant—like complete grains, beans, chickpeas, lentils, nuts. They are naturally enriched in antioxidant compounds that defend the seed DNA from harm.
Four weeks of Navy beans didn’t appear to have an effect on telomere size, although. What about nuts? Well, based mostly on how a lot your telomeres shorten yearly, you may estimate the charge of growing old. In different phrases, two individuals can have the identical chronological age, identical calendar age, however endure kind of efficient mobile growing old. So, for instance, for those who smoke a pack a day for a decade, your cells might age about three years sooner. Or, for those who drink soda daily, it’s like virtually two years of extra growing old. So, what about nuts? U.S. adults of the identical age would expertise virtually two years much less biologic growing old per ounce of nuts and seeds consumed per day––the quantity I like to recommend in my free Daily Dozen app. The estimated biologic growing old benefit could be practically one yr for every 100 energy of nuts and seeds consumed per day. The researchers conclude that clearly, consumption of nuts and seeds accounts for meaningfully decrease ranges of biologic growing old in U.S. males and women. But that’s simply an affiliation. You don’t know if nuts can sluggish telomere shortening, till you place it to the take a look at.
A randomized managed trial investigating whether or not the inclusion of 1 to two ounces of walnuts a day for two years would assist keep telomere size, which usually shortens with age. In the management group, their telomeres shortened as anticipated over these two years, whereas the walnut group telomeres maintained their size––although the distinction didn’t attain statistical significance. Now, that was measuring common telomere size, and it’s in all probability extra telling to take a look at how lengthy the shortest telomeres are, reasonably than the common. And for those who do this––take a look at the share of telomeres which can be notably quick, the walnut group does edge out over the management group. It is well-established that the size of the shortest telomere is a key biomarker of the onset of senescence. The researchers conclude that the inclusion of walnuts in the common food plan for two years tends to delay leukocyte telomere shortening in older people.
A examine on pistachio consumption, two ounces a day for 4 months, lowered indicators of DNA harm, however didn’t considerably sluggish the charge of telomere shortening. And this examine, which randomized individuals to eat extra combined nuts, discovered the next danger of telomere shortening in the nut group, for which the researchers might provide no rationalization. So, it’s not clear whether or not nuts assist with telomeres or not.
Most complement intervention research noticed null results on telomere size as effectively, with the exception of inexperienced tea. Thirty-six aged women have been randomly divided into two teams: exercise alone, or exercise with inexperienced tea consumption, for 5 months, and, a major increase in telomere size in the inexperienced tea group, with no change from the placebo.
Green tea is actually a inexperienced leafy vegetable we dip in sizzling water. How about eating inexperienced leafy greens—the truth is the healthiest sort, cruciferous greens, like broccoli, cabbage, collards, and kale? They pitted uncooked versus cooked, and discovered that cooked was higher than uncooked for decreasing DNA harm from a carcinogen, however uncooked was extra anti-inflammatory. Consequently, to absolutely exploit the complexity of the health-promoting potential of Ethiopian kale—and by extension possibly different cruciferous—a mixture of each uncooked and cooked greens ought to be a part of the food plan. Okay, however what about for boosting the telomere-lengthening aging-reversal enzyme? Raw or cooked, which do you suppose?
A brief-term dietary intervention confirmed that cooked however not uncooked boosted telomerase exercise in as quick as 5 days, eating one and 1 / 4 cup of this kale a day. It was thought that you simply’d want like 4 months of a change to have an effect on telomeres, however this examine supplies, for the first time, proof that telomerase exercise can reply in a matter of days to a food intervention––however not simply any food, however the healthiest food on the market, cruciferous darkish inexperienced leafy greens.
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