Our health and life expectancy determined by two major factors: genetical predisposition and lifestyle. From a genetical perspective, one of the DNA characteristics reflecting the aging process is the length of the telomeres. Telomeres are the parts of DNA found at the end of each chromosome. They act as a protective cap, preventing the loss of important information stored in other parts of the DNA. However, telomeres get shorter during the each cell cycle until they disappear, which usually ends the life of the cell. The length of the telomeres reflects the biological age and possible health problems. Telomere shortening linked to the slower cell regeneration processes, poor organ maintenance and aging.
Is there a way to delay the telomere shortening?
Yes, fortunately, there are several ways to do that. Healthy lifestyle changes can significantly postpone the telomere shortening and help to prolong the life. For the best results, you can ask a genetical consultant to perform the telomere test and provide dietary and fitness recommendations that suit your unique genetical makeup.
Nutrition that prolongs the life.
Researchers from the University of California showed the strong link between the blood level of omega-3 fatty acids and telomere length. Scientists suggest that Omega-3s minimise the damage of telomeres and improve the survival rate in the patients with coronary heart diseases. The recommended dose of omega-3-rich fish oil is 2 tsp. a day, taken with meals.
This compound is great in reducing the fat cells, improving the blood circulation and stimulating the rejuvenation. It naturally occurs in red wine, but also available in the form of a supplement. Experiments on some organisms showed that resveratrol prolonged their life on up to 60%.
This herb, popular in Chinese medicine, has an immune-boosting property. Substances extracted from the astragalus root help to slow down the aging. Some of them available in the form of the food supplement, but the dosage and possible side effects should be discussed with the health practitioner.
Higher blood concentration of vitamin D associated with longer telomeres. The reason for this can be in the anti-inflammatory effect this vitamin has on the body systems. Inflammation is one of the major factors increasing the oxidative stress that cause the DNA damage. Moderate daily dose of sunshine can satisfy our need for this important vitamin. Alternatively, nutritional supplements can compensate for the lack of vitamin D. It is recommended to take 2000-5000 IU a day, preferably in the morning.
Healthy Habits that Make Us Live Longer
Study of the 2400 identical tweens showed that more physically active sibling has longer telomeres. In some cases, the difference was over 200 nucleotides! As a general recommendation, it’s enough to have three workouts a week each up to 30 minutes in length, plus some yoga and cardio training in short sessions.
Stress is a powerful factor that can speed up the aging. It is important to find the ways to establish a healthy routine and have a sufficient night rest.