The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer

by Elizabeth Blackburn

1. Spend five minutes in transition: breathing, meditating, or reading.

2. Listen to soothing music. Soothing music calms your nervous system and your mind, and it sends a signal to start transitioning into a state of rest.

“Sleep: Into the Ocean” (if you like nature sounds).

3. Set a mood for relaxation. Use essential oils, light a candle, and dim the lights.

4. Brew warm herbal tea an hour or more before bed.

You are now ready for a good night’s sleep.

Insulin resistance and belly fat are your real enemies, not the pounds on the scale.

what really matters—how much muscle versus body fat we have, and where the fat is stored.

fat stored deep inside, in the belly, liver, or muscles, is the real underlying threat.

weight is overrepresented at the belly, is closely associated with poor metabolic health.

BELLY FAT, INSULIN RESISTANCE, AND DIABETES Diabetes is a global public health emergency.

Poor nutrition, inactivity, and stress are all associated with belly fat and higher levels of blood sugar.

Abdominal fat is more inflammatory than, say, thigh fat.

Eating and drinking low-sugar, low-glycemic-index food and beverages will boost your inner metabolic health, which is what really matters (more than weight).

Food and Telomeres: Eating for Optimal Cell Health

A whole-foods diet that features fresh vegetables, fruits, whole grains, nuts, legumes, and omega-3 fatty acids is not only good for your telomeres, it also helps reduce oxidative stress, inflammation, and insulin resistance—factors that, as we’ll explain here, can shorten your healthspan.

the most empowering choice we can make is to eat fresh, whole foods instead of processed ones.

sweet and savory plant foods we have to choose from: think of red, purple, and blue berries; red and purple grapes; apples; kale; broccoli; yellow onions; juicy red tomatoes; and green scallions.

anti-inflammatory foods include oily fish, nuts, flaxseed, flax oil, and leafy vegetables—because

people with higher blood levels of omega-3s have lower cardiovascular risk.

enjoy fresh oily fish (including sushi), salmon and tuna, leafy vegetables, and flax oil and flaxseeds.

(Omega-6s are polyunsaturated fats that come from sources like corn oil, soybean oil, sunflower oil, seeds, and certain nuts.)

To get sufficient antioxidants in your diet, eat plenty of produce, especially citrus, berries, apples, plums, carrots, green leafy vegetables, tomatoes, and, in smaller portions, potatoes (red or white, with the skin on).

plant-based sources of antioxidants are beans, nuts, seeds, whole grains, and green tea.

focus on foods that are higher in fiber: Whole-wheat bread, whole-wheat pasta, brown rice, barley, seeds, vegetables, and fruits are all excellent sources.

Associated with Longer Telomeres: Fiber (whole grains)36 Vegetables37 Nuts, legumes38 Seaweed39 Fruits40 Omega-3s (e.g., salmon, arctic char, mackerel, tuna, or sardines)41

Dietary antioxidants, including fruits, vegetables, but also beans, nuts, seeds, whole grains, and green tea42 Coffee43

Eat plenty of fruits, vegetables, whole grains, beans, legumes, nuts, and seeds, along with low-fat, high-quality sources of protein. This pattern is also known as the Mediterranean diet.

sources of omega-3s: salmon and tuna, leafy vegetables, and flax oil and flaxseeds.

Chia seeds are high in antioxidants, calcium, and fiber.

The science of behavior change tells us that if you want to make a change, you need to know why you’re making the change—but

When it comes to change, our minds don’t work rationally.

On a scale of 1 to 10, how do you rate your readiness to make this change?

What about this change is meaningful to you?

On a scale of 1 to 10, how confident are you that you can make this change?

Confidence about whether we can carry out a specific task determines a cascade of events:

Small changes. Slip into your new habit painlessly, in small doses.

Mornings are green light zones. Try to schedule your change for the morning.

Celebrate it. Have a quick mini-celebration each time you practice your new habit.

You can stay in balance or maybe even forestall unnecessary acceleration of biological aging by eating well, getting enough sleep for restoration, being active and maintaining or building fitness, and sustaining yourself through meaningful work, helping others, and social connection.

Wake with joy. “I am alive!” Set an intention for the day. Look forward to any positive aspects.

Telomere-Supporting Behavior: Oatmeal with fruit; fruit smoothie with yogurt and nut butter; vegetable omelet.

Telomere-Supporting Behavior: Give yourself a ten-minute window of habituation and settling before work begins.

Focus on one task at a time. (Can you turn off your e-mail and ringer for an hour?)

Enjoy a lunch made from fresh, whole foods. Practice mindful eating

Ask, “Did I live my intentions today?” Review your day; try a challenge reappraisal (here). Savor the things that made you happy.

Engage in a relaxing sleep ritual

our relationships and the neighborhoods we live in—affect telomeres.

Communities where people do not trust one another, and where they fear violence, are damaging to telomere health.

neighborhoods that feel safe and look beautiful—with leafy trees and green parks—are related to longer telomeres, no matter what the income ...