Trauma, telomeres & epigenetics
The Telomere Effect: Taking Control of Your Cellular Aging
How to Take Care of Your Telomeres
Imagine the tiny little caps on the ends of your shoelaces. Those caps keep the laces from fraying and unraveling. Telomeres are similar to your chromosomes, those instructional manuals that tell your body how to build itself.
These telomeres take a hit every time your cells copy themselves. It’s like those shoelace caps getting a little smaller with each use. The shorter your telomeres get, the closer your cells are to calling it quits. That is why scientists believe telomere length is linked to aging and even some diseases.
There is good news! You can help to keep your telomeres healthy. Here is how:
Stress is the enemy of telomeres. Negative patterns or thinking or limiting beliefs, impact our telomere length. By finding healthy ways of managing stress, whether meditation, spending time in nature or catching up with loved ones we can promote less wear and tear on our cellular telomeres. Chronic and oxidative stress shorten your telomeres and cause your genes to mutate, which leads to disease (Warren 2019).
Move it! We have heard that old saying, “move it or lose it.” Exercise is like music to your telomeres. Regular physical activity strengthens them and helps your body to even rebuild them. Similar to putting new caps on your shoelaces.
Eat well. Think color! Diets rich in fruits, vegetables, whole grains, nuts are champion ingredients for our telomeres. These foods are loaded with antioxidants which can help to protect your telomeres from damage. Especially good for chromosome health are flax (omega-3s), spinach, vitamin D-rich foods (fish, egg yolks, milk, shiitake mushrooms), berries, oats, olive oil, yogurt, cottage cheese, seaweed, red meat high in carnosine (Osmar, 2023, Warren, 2019).
Sleep in. Catch some Zzzzs. Aim for enough sleep each night. Research suggests that longer sleep is associated with longer telomeres. Give your body a rest and let it repair and rebuild by sleeping in (Warren, 2019).
Relationships. Cultivate and nourish close, supportive, positive relationships.
Avoid Toxic Substances. Avoid substances such as cigarette smoke.
Taking care of your telomeres is taking care of your overall health and well-being. You are giving your body a fighting chance to stay young and strong.
RESOURCE TO CONSIDER: A great resource to study this topic further is Drs. Elizabeth Blackburn and Elissa Epel’s book The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer.
Telomere research is incredibly empowering. Our daily life has a great impact on the aging process. Stay tuned for next month as we explore Learning to Love Midlife!
References:
Osmar, N. (2023b, August 26). What foods are best for healthy telomeres? the answer may surprise you. New Life Longevity. https://newlifelongevity.com/anti-aging-foods-that-increase-telomerase/
Warren, S. (2019, December 18). The telomere effect: Taking control of your cellular aging. Somatic Movement Center. https://somaticmovementcenter.com/telomere-effect/
Important Disclaimer: This blog is designed to provide general information on a variety of topics and should not substitute for professional medical advice. The information presented here is not intended to diagnose, treat, cure, or prevent any disease. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or medical and mental health conditions.
