A healthy lifestyle can affect the length of our telomeres

There is growing evidence that lifestyle factors can affect the length of our telomeres. This is important as the length of a telomere affects the pace of ageing and risk of ‘age associated’ diseases. Telomeres shorten with age but recent studies have found a healthy lifestyle can alter the rate at which the telomeres shorten. New research is now focusing on whether we can not only alter the rate of shortening but if we may also be able to lengthen our telomeres.

Telomeres play an important role in human health and lifespan by protecting the integrity of our chromosomes ensuring that DNA replication happens without mutations and defects that could cause conditions including cancer. DNA replication is essential and occurs continuously throughout our lives and is part of the natural cell cycle. Telomeres protect the end of a chromosome from fraying and deteriorating.

Tips associated with telomere length and health

• Eat a healthful diet

  There have been numerous studies on diet and telomere length including a 2018 study of almost 6,000 U.S. adults from the National Health and Nutritional Examination Survey (NHANES) of Biological Ageing. The study found that eating more fibre was associated with longer telomere length.

• Regular physical activity

  Many studies have shown the importance of exercise and telomere length including a 2017 analysis that again used the data from NHANES of 6,000 U.S. adults. The study found that the individuals who participated in high levels of physical activity had significantly longer telomeres than the individuals who participated in moderate or low amounts of physical activity.

• Manage stress

  There have been many smaller scale studies on managing stress through meditation, mindfulness and therapy including support groups. Previous research has found that when we are stressed we release hormones that can cause oxidative stress, (oxidative stress is defined as an imbalance between the production of free radicals and the body’s ability to counteract the harmful effects with antioxidants) it is widely accepted that this can result in DNA damage and telomere shortening.