What Are Telomeres?
Telomeres are the tiny caps at the end of our chromosomes. Thanks to the ground-breaking work of scientists Elizabeth Blackburn and Elisa Epel, we now know telomeres help to prevent DNA strands from entangling, a situation which can lead to a disruption of genetic information and premature aging in cells. Telomeres become shorter with each cell division until they can no longer divide and die off with the cell or sometimes continue to grow abnormally.
The more telomeres we lose, the closer we get to the grave. Research shows that shortening of telomeres is related to aging, cancer and increased chances of dying. Now, we know that the length of the telomeres plays a huge rule in the aging process. The big question is how to lengthen the telomeres for longevity.
How to Lengthen Your Telomeres
Lengthening the telomeres depends on several factors, particularly the body’s ability to produce telomerase. Telomerase is an enzyme, which protects and lengthens the telomeres, ensuring they don’t shorten quickly. However, the body’s telomerase levels decrease as we age. Here’s how to lengthen your telomeres.
Exercise
Research shows that exercise can help lengthen telomeres by reducing oxidative stress and increasing the levels of proteins that protect this important part of our DNAs. Regular 30-minute cardio three times per week is a baseline to start with, but preferably you should exercise every day. However, in general, you need to lead an active, less sedentary life to get the best results. Exercise is important for everyone’s health, our ancestors used to be moving most of the day and thus exercising almost all day. I am talking about 6,8,12+ hours a day! It is near impossible in our modern world to get this much exercise, however, given this historical fact and the plethora of research associated with the benefits of proper exercise, it is critical that we do some amount of it every day. This is even more important for people over the age of 40, as exercise can help to reduce some common complaints commonly associated with aging
Meditation
According to a 2009 study, practicing mindfulness meditation can help protect telomeres. And one of the best ways of reducing stress levels is through meditation. Mindfulness meditation or any meditation at all can help lower stress levels, curb anxiety and depression, and ultimately improve quality of life. No wonder it helps to increase longevity. A five-minute meditation is better than no meditation at all. Find the time in your hectic schedule to unite with your inner self. Meditation can even help assist weight loss, making it a double punch for telomeres
Eat Plenty of Healthy Fats and Veggies
Leafy greens and foods rich in healthy fats can also help protect your telomeres. Eating, a good, balanced diet high in healthy fat sources such as wild salmon, avocado, olive, and other foods rich in omega-3 essential fatty acids will help lengthen your telomeres.
Healthy Weight
Being overweight increases the shortening of telomeres. According to some studies, obese people lose telomeres faster, and this can reduce their life expectancy by up to nine years. Besides eating a nutritious and well-balanced diet, you can fast and exercise regularly to maintain a healthy weight. This will help slow down the rate of telomere shortening. Additionally, Optimizing your gut health is a great way to help maintain a healthy weight
Use TA-65 Supplements
Experts say this supplement to activate telomerase, can be very useful because it is the enzyme that helps preserve telomeres. One animal study shows that the supplement increased telomere length and reduced DNA deterioration.
In general having a healthy, active, and reduced stress lifestyle will help you to maintain your telomere length. This is just another reason to keep up the good fight! Keep exercising, keep eating healthy, keep being a natural health intellectual and advocate so that you and those around you can live your best life!
