Pro­tect your body from ag­ing

Woman's World - - Start Your Week With A - —Kal­lie E. Kris­tensen

Wish there were an easy way to slow ag­ing to a crawl? There is! Re­search proves pro­tect­ing the tiny caps on the ends of your chro­mo­somes (called telom­eres) is the key to a longer, health­ier life! You can pro­tect them by:

Drink­ing cof­fee!

Women who drink two cups of reg­u­lar or de­caf cof­fee daily have longer telom­eres, a study of 4,780 women in The Jour­nal of Nu­tri­tion shows. “Cof­fee is a ma­jor source of anti-in­flam­ma­tory polyphe­nols, help­ing fight chronic in­flam­ma­tion. This, in turn, can help keep your telom­eres nice and long,” says Max Lu­ga­vere, coau­thor of Ge­nius Foods. ■ Tip: Choose light roasts over dark ones; over- roast­ing re­duces the an­tiox­i­dants in cof­fee beans.

Nix­ing stress with a novel!

“Any woman who is highly stressed can at­test to the fact that it ages you,” says Stacy Doyle, M.D., founder of Foodther­a­pymd.com, and sci­ence con­firms it! The telom­eres of chron­i­cally stressed women look 10 years older than those of less stressed women, prob­a­bly due to an uptick in in­flam­ma­tion. The fun way to nix that ef­fect? Read! A study in Ex­plore: The Jour­nal of Sci­ence and Heal­ing re­veals en­joy­ing a good book trig­gers a sig­nif­i­cant drop in stress and anx­i­ety within min­utes, help­ing you live longer in the process!

Mov­ing more!

The telom­eres of mid­dle-aged folks who ex­er­cise for 30 min­utes three or four times a week are as much as 75% longer than those of other folks. “Ex­er­cise helps pre­vent short­en­ing of telom­eres by in­creas­ing vas­cu­lar func­tion, de­creas­ing ox­i­da­tion and in­flam­ma­tion, while also re­leas­ing en­dor­phins and coun­ter­act­ing cor­ti­sol,” ex­plains Edi­son de Mello, M.D., PH.D.

Break­fast­ing on berries!

Foods high in vi­ta­mins C and E, such as blue­ber­ries and rasp­ber­ries, pro­tect telom­eres from ox­ida­tive dam­age. Want to boost that ben­e­fit sig­nif­i­cantly? Fol­low your berries with a mul­ti­vi­ta­min. In one study, telom­eres of women who took a daily multi were 5% longer than those of nonusers! “About 90% of us are de­fi­cient in at least one es­sen­tial nu­tri­ent needed to keep telom­eres strong,” says Lu­ga­vere. “A mul­ti­vi­ta­min gives your body what it needs to fight ag­ing.”

Eat­ing whole-wheat pasta!

En­riched whole- wheat pasta pro­vides up to 25% of your daily fiber needs, which is im­por­tant be­cause fiber helps shield telom­eres from free rad­i­cal dam­age. Plus, the pasta con­tains about 160 mcg. of folic acid, “a nu­tri­ent that op­ti­mizes the ac­tiv­ity of telom­erase, an en­zyme that makes telom­eres longer,” says Dr. de Mello.

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