Your Cells Have a Built-In Clock—Here's How to Slow It Down

Every cell in your body contains 92 tiny biological clocks that determine how fast you age. These clocks, called telomeres, are protective DNA caps at the ends of chromosomes that shorten each time a cell divides. Research shows that as telomeres get shorter, our lifespan decreases—but the good news is that certain lifestyle choices can help maintain longer, healthier telomeres.

What Are Telomeres and Why Do They Matter?

Think of telomeres like the plastic tips on shoelaces—without them, the lace would fray and unravel. Telomeres work the same way for your chromosomes, protecting them from fusing together or losing genetic information. Since humans have 46 chromosomes and each has two telomeres, every cell contains 92 of these protective endcaps.

Each time a cell divides as part of normal aging, the telomeres get shorter. Eventually, they reach what scientists call a "telomeric brink," where the cell can no longer divide and either enters a dormant state or dies. This biological process limits how many times our cells can reproduce and plays a major role in aging.

Which Daily Habits Can Protect Your Cellular Clock?

Research has identified specific lifestyle factors that are associated with longer telomeres. A large body of studies shows that how we live significantly impacts our telomere length, giving us some control over our biological aging process.

• Regular Exercise: Aerobic activity shows the most promise for supporting telomerase activity, the enzyme that rebuilds and lengthens telomeres. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week.
• Antioxidant-Rich Nutrition: Diets including healthy plant-based foods like fruits, vegetables, whole grains, and legumes are associated with longer telomeres compared to diets high in processed foods. Components such as carotenoids, vitamins, fiber, and omega-3 fatty acids help maintain telomere length.
• Quality Sleep: A large meta-analysis of 29 studies including more than 400,000 people found that healthy sleep supports telomere length. Adults should aim for seven to nine hours of good sleep per night.
• Stress Management: Both psychological and biological stress responses affect telomere length, especially in women. Even perceived stress has been associated with shorter telomeres, making stress relief critical for cellular health.

Telomeres are especially vulnerable to oxidative stress from free radicals in the body. This is why smoking, which increases oxidative stress, has been shown in multiple studies to negatively affect telomere length. Similarly, consuming more than three servings of ultra-processed foods per day is associated with shorter telomeres.

Can Supplements Help Slow Your Cellular Clock?

While healthy lifestyle habits form the foundation of telomere health, certain supplements show promise for supporting cellular aging. In a randomized, double-blind, placebo-controlled study, people taking standardized scarlet beebalm extract showed significantly longer telomeres compared to those taking placebo by the end of the study.

Other nutrients being researched include lithium, a trace mineral that various studies have associated with longer telomeres, and ergothioneine, an amino acid with powerful antioxidant activity that may support cellular health. However, more research is needed to fully understand these supplements' effects on telomeres.

A large study of 245,354 people found that alcohol use—especially heavy and binge drinking—can negatively affect telomeres. The research suggests that drinking alcohol should either be avoided or done in moderation to protect these cellular clocks.