In my previous blog, I discussed the importance of telomeres to the ageing process and our bodies. Naturally, telomere length, and their impressive health benefits are now gathering more and more interest… the race is on! How do we preserve telomere length in normal cells, which in turn, sustain healthy cellular youth and functionality?
The Answer? Vitamin Supplementation
Over the last few years, scientists have gathered a tremendous and convincing amount of evidence, demonstrating that one way of supporting telomere health and length is to include a daily regime of certain vitamins in adequate amounts including, B vitamins (including vitamin B12, vitamin B6, and folic acid), vitamin D3, vitamin C, and vitamin E (in particular Gamma-tocotrienol which prevent, and may even reverse telomere shortening), and the vegetable carotenoids, such as lutein and zeaxanthin, high levels of which have been seen to promote significantly longer telomeres.
Fish oils have also demonstrated they can significantly impact telomere length. One study showed that by reducing blood levels of omega-6 fats, and increasing omega-3s (from fish oil), the outcome was increased telomere length. This was due to a reduction of inflammatory molecules (cytokines) and oxidative stress, which was brought on by higher levels of omega-3s in relation to the pro-inflammatory omega-6s. There is a specific ratio between omega-6s and omega-3s that has to adhered to, to help prevent excess inflammation and for us to remain healthy. It is important to have both these omegas present in the body, so long as they are in the correct ratios.
An Important Note for Women
Women who consume a diet lacking in antioxidants tend to have shorter telomeres and present a moderate risk of developing breast cancer. On the other hand, a diet rich in antioxidants such as vitamin E, vitamin C, and beta-carotene have been linked to longer telomeres and a lower risk of breast cancer.
I mentioned previously about hormone deficiencies and decline, and the influence they have on the shortening of telomeres. Hormones decline with age, but supplementing with bioidentical hormones can aid telomere length. Oestrogen – 17 beta oestradiol – and testosterone activate telomerase which plays a key role in telomere length. However, estrogen blockers such as those given to women who have been found to have cancer, turn off or inhibit telomerase, as do androgen (synthetic male hormone) blockers.
So to help maintain telomere length… remember to take your antioxidants and vitamins, and for an even better outcome… bioidentical hormones as well!
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