8.

No Sugar-sweetened beverages, added sugars, processed meat, refined grains, r

efined oils and other highly processed foods
2. Drink wine
1. olives and olive oil
11. eat with company
A study published by the British Medical Journal (Link 1) suggests that Mediterr
anean diet delays the decay of telomeres, which are responsible for aging. The l
ist below examines the top 10 factors in Mediterranean diet which contribute to
prolonged life. One thing to remember, it is the variety and combination of thos
e factors that make the Mediterranean diet effective.
10. Veggies, veggies, veggies
Yes, we have all heard that eating vegetables is associated to reduced risks for
cardiovascular diseases, cancer, obesity etc. (link 2 and 3). But the inclusion
of them in this list is because of their antioxidant properties which prevent t
he telomeres from oxidative damage (link 4). Such vegetables are a.o.: spinach,
kale, Brussels sprouts, broccoli, onions and corn.
Except antioxidants, some vegetables contain also vitamin C and folic acid, both
of which combat the free radicals that may cause cell damage or cell death. (li
nk 5) Most of the vegetables mentioned above contain both vitamin C and folic ac
id.
It is worth mentioning that Mediterranean countries consume up to 9 servings of
vegetables and fruits on a daily basis. (link 6)
9. Whole grain pizza
Mediterraneans eat bread on a regular basis with most of their dishes. Pasta and
pizza are also quite popular. The trick is to make sure those foods are whole g
rain, since it has been found that whole grains contain folic acid, B vitamins a
nd fiber. But more importantly, they also have anti inflammatory and antioxidant
properties. (Link 7) Ring a bell? Folic acid, fiber and antioxidants help prote
ct the DNA and by extension, the telomeres.
8. Easy on those steaks!
When we think of Mediterranean dishes, things like Mousakas, Couscous salad, stu
ffed grape leaves (Dolmades) might come to mind. While there are plenty of Medit
erranean dishes containing red meat, the reality is that they are not consumed
very often. This should not come as a surprise, since we know about the negative
effects of too much red meat. (link 8)
Furthermore, it has been shown that excessive consumption of red meat shortens t
he length of telomeres. (link 9) So, one more reason to go easy on the bacon!
7. Eat fish
Mediterraneans enjoy a variety of fishes and therefore consume it on a regular b
asis. Eating fish twice a week has been shown to have positive effects on the ag
ing factor. In a study from Ohio State University, (link 10) it was shown that t
aking omega-3 supplements for four months helps to preserve the telomeres of DNA
in the white blood cells. Fatty fish, such as salmon protect telomeres by reduc
ing inflammation and oxidative damage. (link 11)
6. Spice it up
Most of the Mediterranean dishes contain some sort of spices or herbs, both of w
hich are linked to the protection of telomeres. (link 12) A lot of spices, such
as Turmeric, stimulate synthesis of antioxidants, thereby protecting against oxi
dative stress. As it has already been shown, antioxidants are the holy grail of
telomeres!
5. Go nuts!
Most of us have probably eaten yogurt the Greek way, with honey and nuts. It is
not a coincidence since nuts and seeds contain a.o. vitamin E, D and omega- 3, a
ll of which are relevant to the prevention of telomere shortening. (link 13) Nut
s such as almonds, cashews, pistachios and walnuts or seeds such as sesame and p
umpkin seeds, are all used on a regular basis. Next time you feel like having a
snack, eat a sesame seed candy (Pasteli). It cannot get healthier than that!
4. Drink wine
Having a glass of wine together with a meal is part of the culture in most of th
e Southern countries in Europe. To what extend is alcohol beneficial, is highly-
debated subject among scientists. The truth is, it all depends on how much we dr
ink. The limit is no more than 5 ounces (148 milliliters) of wine daily for wome
n (or men over age 65), and no more than 10 ounces (296 milliliters) of wine dai
ly for men under age 65. (link 14)
It seems that red wine is the most appropriate alcoholic beverage, since Resvera
trol, which is found in the skin of grapes used for making wine, has been sugges
ted to combat cardiovascular-diseases and ageing. It also may lead to increased
regulation of telomerase exhibition, which is charged with maintaining long telo
meres. (link 15)
3. Olive oil
In most Mediterranean dishes, instead of butter or margarine, olive oil is used.
Higher total fat intake as well as saturated fat, such as butter, is associated
with shorter telomeres. However, monounsaturated and polyunsaturated fats, such
as olive oil, are not associated with telomere length. (link 16) Now we know wh
y Mediterraneans put olive oil on their bread!
2. Fruits as dessert
One of the most beneficial aspects of adopting a Mediterranean diet is its uniqu
e approach to dessert. While there are many delicious desserts with lots of suga
r, there are many which use fruits instead, making it an ideal way to finish a c
ourse. Fruits that can be found in Mediterranean countries include apricots, fig
s, dates, grapes, sour cherries, apples and quince. Those fruits contain antioxi
dants, vitamin C and folic acid which, as we have already seen, are essential to
the prolongation of telomeres length. (link 17) Who said dessert cannot be heal
thy!
1. Eat with company
The last item on our list is not a food, but an attitude. One of the most signif
icant things we notice when we visit a Mediterranean country is that people ther
e eat slowly. This has to do with the fact that eating in the South is usually a
social event. Instead of eating on the run , people enjoy having lunch with com
pany, taking their time to savor the food, thus allowing themselves to tune in t
o their body's hunger.
It might not seem important at first, but eating relaxed is essential, since str
ess affects directly the telomeres. The more stressed, the shorter they will get
.
Link 1: http://www.bmj.com/content/349/bmj.g6674
Link 2: http://www.world-heart-federation.org/cardiovascular-health/cardiovascul
ar-disease-risk-factors/diet/
Link 3: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetab
les-and-fruits/
Link 4: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
/in-depth/mediterranean-diet/art-20047801?pg=1
Link 5: http://www.foodandnutrition.org/Stone-Soup/February-2014/Protecting-Your
-Telomeres-with-the-Right-Food/
Link 6: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
/in-depth/mediterranean-diet/art-20047801?pg=1
Link 7: http://www.prevention.com/health/healthy-living/lengthen-dna-telomeres-f
or-a-longer-life/slide/4
Link 8: http://www.prevention.com/food/healthy-eating-tips/10-reasons-to-stop-ea
ting-red-meat/slide/2
Link 9: http://www.sciencedirect.com/science/article/pii/S0002914910009549
Link 10: http://researchnews.osu.edu/archive/omega3aging.htm
Link 11: https://www.sciencedaily.com/releases/2012/10/121001140957.htm
link 12: http://www.sciencedirect.com/science/article/pii/S0955286311000052
Link 13: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3037593/
Link 14: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eatin
g/in-depth/mediterranean-diet/art-20047801?pg=2
Link 15: https://titanovo.com/does-alcohol-consumption-lead-to-shorter-telomeres
/
Link 16: https://www.geneticliteracyproject.org/2014/12/10/slowing-the-aging-pro
cess-how-the-mediterranean-diet-preserves-your-chromosomal-telomeres/
Link 17: http://www.lifeextension.com/newsletter/2013/1/Longer-Telomeres-Linked-
To-Eating-Less-Fat-More-Fruit-Vegetables/page-01