Discover 10 science-backed ways to increase telomerase—the longevity enzyme that boosts telomeres.
When it comes to slowing the aging process at the cellular level, one feature stands out: telomerase. This remarkable enzyme helps maintain and even rebuild telomeres—the protective caps on the ends of our chromosomes.
And why is that important?
Because telomeres act like the plastic tips on shoelaces, preventing chromosomes from fraying or sticking together. Each time a cell divides, telomeres naturally shorten, and when they become too short, cells can no longer divide properly. This shortening process is a major contributor to cellular aging, reduced tissue function, and the onset of age-related disease. One report notes that “The absence of telomerase activity in most human somatic cells results in telomere shortening during aging.”
The good news is that we’re not altogether powerless in this process. Studies show that lifestyle hacks, nutritional strategies, and certain habits can encourage the body to produce more telomerase. According to one source, “telomere length is a modifiable factor and not only related to chronological aging, as a number of lifestyle and dietary factors can modify telomere attrition.”
In this post we’ll look at exactly what those are.
10 Ways To Increase Telomerase
1. Exercise
Studies link consistent exercise with increased telomerase activity and improved telomere length. Aerobics like running, cycling, or swimming enhance circulation, reduce inflammation, and promote cellular health. One report notes that “The type and duration of exercise for positive improvement in telomere length is aerobic exercise for more than 6 months.”
2. Fasting
Studies show that fasting/intermittent fasting can increase telomerase activity and reduce cellular aging. It stimulates cellular repair, improves metabolic health, and triggers autophagy. According to one report, “During fasting the percentage of stem cells with long telomeres increases. Feeding induces a rapid proliferative response [telomere shortening].” Another study found that fasting combined with exercise increases telomere length.
3. Quality Sleep
Most people know that’s it’s important to get enough sleep. However studies now show that getting quality sleep boosts telomerase activity and telomere length. Sleep supports DNA repair, hormone balance, and immune function, all of which are critical for preserving telomere health. One report notes that “Short sleep duration, sleep apnea, and insomnia are significantly associated with shorter telomeres, a biological marker of cellular aging.”
4. Time In Nature
Earthing, grounding, and spending time in nature lowers stress hormones, improves immune function, and enhances mental health, all of which support telomere preservation. Studies suggest that people who regularly spend time in green spaces may experience slower cellular aging. One report notes that “greater greenspace exposure in one’s neighborhood was associated with longer telomere lengths.” Another found that distance from green spaces can shorten telomeres.
5. Plant-Based Diet
Consuming a diet rich in organic fruits, vegetables, legumes, and whole grains provides antioxidants and polyphenols that help maintain telomerase function. Plant-based diets protect cells from oxidative stress and inflammation, major drivers of telomere shortening.
According to Dr. Michael Greger, “People eating more anti-inflammatory diets tend to have longer telomeres, and the greater the anti-inflammatory potential of the diet over time, the greater the potential to significantly slow down the rate of telomere shortening. Those with the most pro-inflammatory diets had almost twice the risk of accelerated telomere shortening.
The most pro-inflammatory food component is saturated fat, which is found in meat, dairy, eggs, and junk, along with cholesterol, trans fat, and other pro-inflammatory food components.”
Fiber-foods, on the other hand, like plants, are the most anti-inflammatory—contributing greatly to the health and stability of telomerase and telomeres: “It appears that an increase of just 10 grams of fiber per 1,000 calories would equate to four fewer years of cellular aging,” says Greger.
6. Ditching Toxins
Environmental toxins and chemicals like PFAs in food, drinks, and consumer products can accelerate telomere shortening through inflammation, oxidative stress, and DNA damage. Avoiding these exposures helps preserve telomeres and reduces the burden of premature cellular aging. One report notes that “Environmental chemical exposures can affect telomere length, which in turn has been associated with adverse health outcomes including cancer.”
There are things you can do about the ubiquitous PFAs in the environment. Read up on it here: 15 Ways to detox PFAs
7. Yoga
Practicing yoga and other mind-body techniques can lower psychological and physiological stress, which is linked to higher telomerase activity. These practices combine movement, breathwork, and mental focus, creating a holistic approach to supporting cellular health. One study found that “Participants practicing yoga, including asanas, pranayama, and meditation, demonstrated significant improvements in telomere length.”
8. Strength Training
Beyond cardio, resistance training improves mitochondria, reduces oxidative stress and inflammation, and slows biological aging by improving metabolic health. One report notes that “Regular strength training was strongly related to longer telomeres and less biological aging in 4814 US adults.”
9. Stress Management
Chronic stress accelerates telomere shortening through elevated cortisol and oxidative damage. Practices like meditation, deep breathing, yoga, and mindfulness have been linked to longer telomeres and higher telomerase activity. Just 10 minutes of daily stress reduction can make a measurable difference. Studies show that “A growing literature links stress to alterations in telomerase activity and telomere shortening across many species.”
10. Mindfulness Meditation
Regular mindfulness meditation like Zen and others has been shown to increase telomerase activity in several clinical studies. By reducing stress hormones like cortisol, meditation helps protect cellular DNA and maintain enzyme function, supporting healthy aging at the cellular level. One report notes that “Recent empirical studies have shown a positive association between meditation and longer telomeres.” Another reveals that “Studies indicate that mindfulness meditation can directly influence TA [telomerase activity], leading to increased telomerase levels in peripheral blood.”
Takeaway
Supporting the performance of telomerase and telomere lengthening is an important way to slow cellular aging. By engaging in exercise, mindfulness practices, plant-based foods, stress-reduction techniques, forest bathing, and more, you can help maintain your telomeres and boost your cells.
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