Not only that, but the more a person exercised, the longer their telomeres. The correlation between telomere length and exercise activity seemed to be strongest among those in middle age, suggesting that it’s never too late to start a fitness program and keep those telomeres from shortening.
Another study about how exercise keeps your cells young found that middle-aged adults who were intense runners (we’re talking 45–50 miles a week) had telomere lengths that were, on average, 75 percent longer than their sedentary counterparts. Now, this doesn’t mean you need to become an ultramarathon runner. It does, however, suggest that regularly engaging in intense exercise, like HIIT workouts, can keep telomeres long and happy.
3. Eat a Range of Foods for Antioxidant and Vitamin Benefits
Foods high in vitamins are believed to protect cells and their telomeres from oxidative damage. A diet high in antioxidant foods, like berries and artichokes, can slow down aging and help prevent or reduce cell damage. Additionally, taking a multivitamin supplement to bridge the gap between the foods you’re eating and what your body needs might lengthen telomeres as well. One study found that women who took a daily supplement had telomeres that were about 5 percent longer than nonusers. (9)
But supplements still can’t mimic all the health benefits of eating real, wholesome foods. The same study found that, even after adjusting for supplement use, participants who ate foods high in vitamins C and E also had longer telomeres. Oranges, peppers and kale are among the top vitamin C foods. For vitamin E, turn to almonds, spinach and sweet potatoes.
4. Practice Meditation and Yoga
It’s time to unroll your mat and unwind. In a 2014 study among breast cancer survivors, those who participated in mindful meditation and practiced yoga kept their telomeres at the same length; the telomeres of the control group, who did neither activity, shortened during the study time. (10)
A 2008 study among men found that, after three months of a vegan diet, aerobic exercise and stress management, including yoga, there was increased telomerase activity. A 2013 follow-up study found that those lifestyle changes are associated with longer telomeres. (11)
Meditation comes in different forms for different people. For me, it’s healing prayer and setting aside time to reflect. For others, it might be setting an intention for their day, attending a regular yoga class or spending time with loved ones without the distraction of technology or work. Whatever your meditation looks like, it’s clear it’s good for our minds and bodies.
While we wait for science to unravel all the mysteries of telomeres and how they work for — and against — us, we can make changes to lengthen them and positively affect the rest of our lives.