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You can have some control over biological aging
Unfortunately, we can’t pick the medical predispositions that we inherit. For those who are more likely to experience MDD, and may therefore biologically age at an advanced rate, hyperbaric oxygen therapy has been shown to increase telomere length. But for something more accessible, affordable lifestyle changes may slow the process down. According to 2011 research published in Current Opinion in Clinical Nutrition and Metabolic Care, regular exercise is one way to delay telomere shortening, as is incorporating certain foods and reducing the intake of others. In particular, unprocessed whole grains, fruits, and antioxidant-rich sources like tomatoes, black raspberries, red grapes, broccoli, kiwi, chia seeds, and green tea can help to maintain telomere length. Substantial fiber and healthy fats (such as those that come from salmon, tuna, nuts, and avocados) are also vital, as are certain sources of protein.
It may come as a surprise to fitness influencers who are obsessed with upping protein intake, but some types of protein can actually indirectly contribute to telomere shortening, as can smoking, exposure to environmental pollution, and, of course, stress. The 2011 study found that getting enough soy protein had a positive effect on telomere length, but protein derived from high-fat animal sources may contribute to inflammation, which can lead to telomere shortening.
Meanwhile, 2013 research from the University of California, San Francisco published in The Lancet Oncology found that study participants who walked at least 30 minutes a day for six days a week, ate a plant-based diet low in fat and refined carbs, and engaged in stress-relieving yoga poses (some of which you can do at your desk while working!), meditation, and a weekly support group, were able to actually increase their telomere length. So, while it may seem bleak for those with a family history of MDD, the study’s author, Dean Ornish, M.D., makes a good point: “Our genes, and our telomeres, are not necessarily our fate.”
If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.
