Mechanisms Unhealthy dietary habits have been linked to an inflammatory state, contributing to progressive telomere attrition [ 47 ]. Telomere Regulation by Physical Activity This section will deliberately present a positive view regarding the effects of physical activity on telomere dynamics, but it should be kept in mind that about half of the studies dealing with that topic found no association between physical activity and telomere length [ 13 ].
Dose-Response The beneficial effect of physical activity on telomere length has been reviewed and discussed by Denham et al. Physical Activity and Telomerase Activity While physical activity has been associated with longer telomere length and protection against age-related telomere attrition [ 65 , 67 , 68 , 69 , 70 , 71 , 72 ], the mechanisms by which physical activity exerts its positive effects on telomeres are still largely unknown.
Physical Activity and Oxidative Stress It is well established that moderate and regular physical activity is able to reduce the effect of aging by alleviating oxidative stress level [ 81 ]. Physical Activity and Regulation of TERRA Mature muscle cells are one example of cells in which telomerase is not active and despite the absence of telomerase activity, physical activity has been shown to influence positively telomere length in skeletal muscle [ 92 ].
Conclusions Nowadays, the aging of the world population has major social and economic implications. Figure 2. Potential influence of physical activity and nutrition on telomere health. Author Contributions E. Conflicts of Interest The authors declare no conflict of interest. References 1. United Nations. World Population Ageing. Population Ageing and Sustainable Development. Lopez-Otin C. The hallmarks of aging. Omodei D. Calorie restriction and prevention of age-associated chronic disease.
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More than just managing the symptoms, we have to work on our whole body as one system and heal from the inside out. With the help of a medical expert, you can discover the underlying causes and possible treatments for your autoimmune illness. Needless to say, at times we feel like we are in a war with our own beautiful bodies! In this war, I have chosen NP Larry Siegel and his team to help me navigate these hormones, and guide me in a path to peace, and win these battles with my "over 40 body"!
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In , Elizabeth Blackburn and her colleagues won the Nobel Prize in Medicine for unlocking the mysteries of telomeres , the end caps that protect our chromosomes. Telomeres have been likened to the plastic tips of a shoelace. When they get damaged, the shoelaces our chromosomes become frayed and can no longer do their job well. Telomeres are shortened every time our cells replicate and naturally shorten as we age.
They can also be shortened by an unhealthy lifestyle : poor diet, lack of exercise and sleep, smoking, obesity and stress. Longer telomeres have been associated with longer lives. The September issue of The Lancet featured one of the first studies to determine the effects of lifestyle on telomere length. Researchers Dean Ornish, MD, Elizabeth Blackburn, PhD, and colleagues reported that a comprehensive lifestyle shift resulted in elongated telomeres in men with low-risk prostate cancer.
The lifestyle changes included a low-fat, plant-based diet, moderate daily exercise, stress management and social support. This intervention group increased telomere length by 10 percent while those in the control group had a 3 percent reduction in telomere length after five years. Nutrition can have a significant impact on the length of telomeres. In The Telomere Effect by Elissa Epel and Elizabeth Blackburn, the researchers recommend a plant-based approach that includes fresh vegetables, fruit, whole grains, nuts and legumes.
Other nutrient-rich foods that are high in antioxidants such as seaweed and green tea have also been linked with longer telomeres and increased lifespan. An easy addition to any salad or smoothie, flax is a great source of omega-3s, which are important for both preventing inflammation and building cell membranes throughout the body.
Research shows that omega-3s can prevent telomeres from shortening too quickly. One study published in in The Journal of the American Medical Association looked at the blood levels of over people with stable heart disease.
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