Have you ever wondered why some 60-year-olds look and feel like 40-year-olds and why some 40-year-olds look and feel like 60-year-olds?
Thousands of studies have been done on aging, and many are beginning to point to an inescapable conclusion: our lifestyle choices, what we eat, and what we don’t eat may actually affect our aging process. The aging process begins at birth. Lifestyle choices made throughout childhood affect our aging process either positively or negatively.
What exactly are telomeres and what role do they play in aging?
Telomeres are tiny pieces of DNA that are critical to our ability to stay young as we get older. Dr. Elizabeth Blackburn, University of California Berkley professor and Nobel Prize winner in medicine, said that if you think of your chromosomes, which carry your genetic material, as shoelaces, telomeres are the little protective tips at the end. They are made of repeating short sequences of DNA sheathed in special proteins.
What happens to our telomeres as we age?
According to Dr. Blackburn, telomeres tend to wear down during our lives, and when telomeres can’t protect chromosomes properly, cells malfunction. This sets up physiological changes in the body that increase the risk of the major diseases of aging, including cardiovascular disease, diabetes, cancer, and weakened immune system.
Physiological changes are happening in all of us, but fortunately there are things we can do to slow down the rate of change.
An enzyme called telomerase can add DNA to the ends of chromosomes to slow, prevent, and even partially reverse the shortening. Telomerase replenishes the DNA at telomeres. Thus, depending on cell type, telomerase partially or completely counteracts the progressive shortening of telomeres that otherwise occurs.
How can we take care of our telomeres to delay or reverse aging?
To lengthen our telomeres, or at least stop them from shortening, we need to improve our lifestyle by doing six basic things you have all heard before:
1. Manage Stress
Use meditation or yoga to reduce your stress levels.
2. Exercise
The good news, according to Dr. Blackburn, is that you do not have to go to the gym three hours a day or run a marathon each week. People who do moderate aerobic exercise, about three times a week for 45 minutes, have telomeres about as long as marathon runners. Mixing things up seems to be good too. One study showed that the more different kinds of exercise people used, the longer their telomeres were.
3. Eat Healthy
Including adequate omega-3 fatty acids in the diet seems to correlate with better telomere maintenance. Flaxseeds and oily fish are great sources of omega-3 fatty acids, but the easiest way to ensure you are getting enough may be a supplement. Eat plenty of vegetables and fruits to get the vitamins you need.
4. Get Enough Sleep
Sleep is more closely tied to overall health than most people realize. We all feel bad when we don’t sleep, but that tired feeling is just the tip of the health iceberg.
According to the National Sleep Foundation, 48% of Americans have occasional sleeplessness, and 22% experience it most nights. Occasional sleeplessness isn’t usually harmful, but chronic lack of 7 to 8 hours of good quality sleep is highly likely to have a negative impact on your health.
5. Supplement Wisely
Not all supplements are created equal and many may contain harmful ingredients. Choose safe natural supplements with proven clinical efficacy.
One study explored the effects of long-term supplementation on telomere length. The study found that the group of long-term supplement users (over five years) had an increased telomere length of 11.2 % over the control group that was not supplementing.
6. Go Outside
Get outside in the fresh air and sunshine. Our indoor air tends to be more toxic than outdoor air. Don’t be afraid of sun exposure, especially during the non-summer months.
By supporting and maintaining your telomeres with these tips, you can add key nutrients you are lacking, slow down your body’s aging-clock, and stay years ahead of your peers.
Be thankful that your life expectancy is mainly in your control.
