ArcaMax

Telomeres, those protective caps on the ends of your chromosomes, tell tales about your biological aging process. The unhealthier your lifestyle habits, the more premature damage occurs to them, leading to an inability to make more stem cells that repair your cells and organs, an increased risk of disease-causing genetic mutations, and damage to your DNA. Over time, the length of your telomeres serves as a sort of biological clock that reflects how fast you are aging.

Now a large, four-year study in the American Journal of Clinical Nutrition shows that 2,000 IUs a day of vitamin D supplements protects telomeres from fraying and preserves their length -- in turn, protecting you from premature aging and associated chronic diseases, such as dementia, cardiovascular disease, osteoarthritis and diabetes. But the researchers also stress that you need to embrace healthy, anti-inflammatory nutrition, like the Mediterranean or MIND diet, a regular stress-busting exercise routine, and healthful sleep habits to provide the most protection to your telomeres -- and your future.

Then, if you combine those lifestyle habits with time in the sun (using micronized zinc sunscreen after around 15 minutes) and you keep your kidneys and liver healthy (limit sugar, red meats and alcohol and don't smoke or vape), you'll be able to maintain beneficial vitamin D levels and slow down aging.

For more than 30 additional easy-to-adopt steps that can make your ActualAge younger than your chronological age, check out my video on YouTube ("Great Age Reboot: Cracking the Longevity Code with Dr. Michael Roizen"), and follow me on Substack at michaelfroizenmd.substack.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.