What if we told you that there was something simple you could do to help with the anti-ageing process? Nothing invasive, a simple dietary tweak? What a dream!
Omega-3 fatty acids, found in fish oil, nuts, and seeds might just hold the key to the fountain of youth. They are essential nutrients known for their potential health benefits and some studies suggest that they may contribute to preventing age-related diseases and telomere shortening.
What are telomeres?
Telomeres are the protein caps at the ends of chromosomes, a bit like the tab at the end of a shoelace, acting as a buffer zone, keeping everything tidy and preventing fraying. Their job is to protect against the loss of valuable genetic information. Throughout life, our cells replicate and divide as part of the natural DNA process, but with each replication, these telomeres tend to shorten. Eventually, when they become critically short, cells can no longer divide or they become senescent (retired), and they can't replenish the body like they used to. Shortened telomeres have been associated with a gamut of age-related diseases, from cardiovascular issues, and neurodegenerative conditions to certain cancers.
As a result, telomere length serves as a marker of cellular aging.
Now, exciting new research into telomeres is indicating how we might maintain and protect these caps at the ends of our chromosomes leading to proactive solutions for fending off age-related diseases and potentially slowing down ageing.
The link between inflammation, oxidative stress, and ageing.
The telomere tale doesn’t merely stop at ageing. There is also a converse relationship with oxidative stress, inflammatory cells, and telomeres.
Oxidative stress is a state that occurs when there's an imbalance between the production of free radicals (highly reactive molecules containing oxygen) and the body's ability to counteract or neutralise their harmful effects through antioxidants. Free radicals, when left unaddressed, can damage cells, proteins, and DNA, leading to various diseases and accelerating the ageing process.
Oxidative stress, along with low-grade inflammation, are thought to accelerate, and be the main contributors to the telomere shortening process. At the same time, shortened telomeres also promote the production of pro-inflammatory cells, almost like pressing fast-forward on the timer. As was concluded in a recent mini meta-analysis 1, the fact that both oxidative stress and inflammation can be combated with lifestyle and diet change, it stands to reason that telomere length is a modifiable factor and is not only related to chronological ageing.
Enter Omega-3’s - Cracking the Omega-3 and Telomere Code
Omega-3 fatty acids are like the unsung heroes of nutrients. They are part of the polyunsaturated fats (PUFAs) family and the beneficial effect of these marvels, especially those of marine origin—such as EPA and DHA—on disease prevention, has been widely studied.1,2
We can’t produce them in our bodies, so we need to obtain them through foods or supplements. They are abundant in fatty fish like salmon, mackerel, and sardines. While another plant source of Omega-3 (ALA) can be found in certain sources like flaxseeds and walnuts. They have been shown to lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of heart disease. This is because Omega-3 fatty acids possess anti-inflammatory properties and may also have antioxidant effects.
Telomere and Anti-ageing hope
Research is ongoing, but the results so far are encouraging. Studies have unveiled a fascinating correlation between omega-3 intake and telomere preservation. Two recent 2022 studies 1,2 demonstrated that fatty acids, especially EPA and DHA, were associated with lower inflammatory markers and may attenuate DNA oxidative damage, and protect chromosomal, and telomere integrity. Who says we can’t have it all?
In a mini meta-analysis in 2022 1, researchers looked at EPA/DHA consumption and telomere length. They found that those individuals consuming higher levels of omega-3s for six months, tended to exhibit longer telomeres. The researchers went on to say that this provides preliminary evidence that treatments with omega-3 fatty acids may potentially have some clinical efficacy on telomere maintenance.
By reducing inflammation and potentially combating oxidative stress, omega-3 fatty acids might indirectly be slowing down the ageing process by influencing telomere length. This provides one more significant reason why omega-3s should be a key consideration as part of a preventative healthcare plan.
Omega-3’s: The Fountain of Youth
In the quest for longevity and wellbeing, integrating omega-3-rich foods or supplements into our diets is recognised as a tangible step. Fish, flaxseeds, walnuts, and chia seeds all provide omega-3s, but the majority of research emphasises that EPA and DHA found in fish oils are the most effective sources, potentially safeguarding our telomeres and cellular health.
As we unravel the mysterious mechanisms governing our cellular aging, the correlation between telomeres and omega-3 fatty acids reveals an exciting piece of the puzzle. While more research is warranted, the evidence is pointing to the fact that omega-3s play a significant role in preserving telomere length and possibly curbing age-related diseases.
This type of research continues to highlight that our diets are a pivotal tool in not just nourishing our bodies but also preserving our cellular vitality and maintaining our biological clock to promote optimal healthspan.
Written by Lyndall Wright
References
- Ali S, Scapagnini G, Davinelli S. Effect of omega-3 fatty acids on the telomere length: A mini meta-analysis of clinical trials. Biomol Concepts. 2022 Feb 21;13(1):25-33. doi: 10.1515/bmc-2021-0024. PMID: 35189049.
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