In our last column, we reported on the studies, less than two decades ago, that unlocked the mysteries of telomeres, the end caps that protect our chromosomes. The telomeres have been likened to the plastic tips of a shoelace. (When they get damaged, the shoelaces which represent our chromosomes, become frayed and can no longer do their job well). 

Research, only a decade ago, confirmed that comprehensive lifestyle changes, including consuming a plant-based diet, resulted in elongated telomeres and that longer telomeres were associated with longer lives. In contrast, consuming a mostly animal-based diet damaged the telomeres and led to a shortened life. In other words, nutrition holds the key to a long (or short) life. 

In a recent publication called ‘The Telomere Effect’ (a Kindle edition of which can be downloaded from Amazon), Elizabeth Blackburn, one of the researchers that won the Nobel Peace Prize in medicine for the discovery of telomeres and their function, and the co-author Elissa Epel, unequivocally recommend a plant-based nutrition approach that includes fresh vegetables, fruits, whole grains, nuts and legumes. 

In other words, the whole food plant-based diet that METI has been promoting for the past 10 years for the control and reversal of non-communicable diseases like Type 2 diabetes, high blood pressure and heart disease! Therefore, by adopting the WFPB diet, you protect yourself from these NCDs and as a bonus, you live longer! And we now know why.

Ever since the discovery that telomeres can get longer with the right nutrition, frantic research has begun to find ‘the silver bullet’. Perhaps that obscure herb only growing in the African jungle – that if you would just consume – that you could still indulge in your life-shortening habits… Alas! There is no ‘silver bullet’. Telomere shortening has been shown to be accelerated by oxidative stress and inflammation. And as we have known for a long time, processed meats, alcoholic and sugar-sweetened beverages, and other foods rich in saturated fats, salt and sugar are linked to an increase in inflammation and oxidative stress, in parallel with shortening telomeres and thus shortened life. 

As we have reported many times in this Column, of all the plants we consume in the WFPB diet, cruciferous vegetables are the most efficient to reverse this chronic inflammation that fuels the NCD. This includes such vegetables as broccoli, watercress, Chinese cabbage and other cabbages and the leaves of the Moringa tree (‘tamaligi aina’). 

Research has shown evidence that telomerase (which is the enzyme that makes telomeres grow) activity is increased in a matter of days to a consistent increase in the consumption of cruciferous and other dark green leafy vegetables. Please note that METI sells Moringa seedlings. Once planted, in a matter of weeks you can start harvesting their abundant leaves on a daily basis. Green tea is essentially a green leafy vegetable we dip in hot water and so, drinking green tea is another health-promoting activity. But why just only drink the extract of the tea leaves: it would be like cooking, say eggplant, then drinking the water in which it was cooked and then throwing the cooked eggplant away! 

Look for matcha tea, which is finely ground tea leaves, which you can sprinkle on your salads or incorporate into your stews. There are other foods that are the champions to lengthen your telomeres. An easy addition to any salad or smoothie is Flax (also called Lin) seeds. They are a great source of omega-3 fats, which are important for both preventing inflammation and building cell membranes throughout the body. Again, research has shown that omega-3s can prevent telomeres from shortening too quickly. All you need is one tablespoon of ground Flax seeds a day. Still, other foods that have been shown to lengthen telomeres are mushrooms and berries (the cheapest of all being dried raisins).  

But don’t stop at berries when seeking anti-oxidizing effects: carrots, sweet potatoes and yams and pumpkin are packed with antioxidants. The easiest way to eat your dried raisins is to sprinkle them on your oats. The soluble and insoluble fibre in this traditional breakfast grain prevents insulin resistance that leads to diabetes which can shorten your telomeres. So, paired with the telomere-protective berries, oatmeal offers an added boost of health-promoting fibre. Which delicious, longevity-promoting foods will you choose to eat today? 

In the meantime, we invite you to visit METI’s Healthy Living Clinic at House No. 51 at Motootua (across from the Kokobanana Restaurant) to become further acquainted with METI’s whole food plant-based diet and Lifestyle Change programs. Or call us at 30550. Learning how to follow these Programs might be your ‘game changer’!