by Dr Deborah Lee, Dr Fox Online Pharmacy
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What are telomeres?
A telomere is the name given for the end of each chromosome. It can be thought of as a small genetic cap which protects the ends of the chromosomes from fraying.
As we age, our telomeres get shorter. We also know that telomere shortening is linked to chronic diseases such as cardiovascular disease, obesity and diabetes. Shorter telomeres also increase the risk of lung, bladder, gastrointestinal and head and neck cancers. Experts believe preventing telomere shortening can help us age better and live longer.
What causes telomere shortening?
Although telomeres naturally shorten with age, various lifestyle factors are known to speed up the rate of telomere shortening. These include lack of physical exercise, smoking, excess alcohol, an unhealthy diet, obesity, stress and traffic pollution (such as toluene and benzene.) Stress leads to elevated levels of cortisol which is known to exacerbate the dangerous physiological process known as oxidative stress, which underpins the development of many of the common chronic health conditions which are so common today.
How to prevent telomere shortening
There is a lot you can do to prevent your telomeres from shortening. This means adopting a healthy lifestyle.
Exercise – Avoid sitting still for long periods. Being sedentary shortens telomeres. Keep active. Aim for 30 minutes of moderate-intensity exercise (such as a brisk walk) five times a week. This could be 3 x 10-minute walks – they don’t have to be all in one go.
Stop smoking – Take advantage of the free NHS help and support available. Call the Smokefree National Helpline on 0300 123 1044. You may be surprised at how they can help you. Giving up is not as impossible as you think!
Cut down on alcohol – The safe limit of 14 units of alcohol per week is a generalised estimate and is aimed at younger people. We metabolise alcohol less efficiently as we age, and some experts believe we should stop drinking alcohol altogether when we reach the age of 40.
Control your weight – If you have a BMI between 30-35 this is obesity, and greater than this is severe obesity. Being obese increases oxidative stress. It’s vital for your health and longevity you lose weight. Your GP can give you help and advice to achieve this. Losing weight and getting your BMI into the normal range is one of the very best things you can do for your health.
Eat a healthy diet – Eat a healthy nutritious diet, such as the Mediterranean Diet. To protect your telomeres, you need a diet high in fibre, which contains unsaturated fats, and to control your carbohydrate (sugar) intake.
De-stress – Any stress reduction techniques are likely to have a positive effect on telomeres.
Avoid pollution – We need to avoid exposure to polycyclic aromatic hydrocarbons –produced by burning wood, coal, gas, coal, waste and tobacco. These are also formed when cooking meat at high temperatures. Don’t burn wood or coal indoors, make sure your home is well-ventilated and avoid charred or overcooked meat. Don’t smoke or be around second-hand smoke.
How to lengthen your telomeres
Adopting a healthy lifestyle has been shown to elongate telomeres. In one small 2013 study of a group of 35 men with low-grade prostate cancer, followed up for 5 years, those who adhered to lifestyle changes including adopting a plant-based diet, doing regular exercise and joining in with stress reduction sessions, were found to have a 10% increase in length of their telomeres as compared to those with normal care.
Have you had your cholesterol checked or your risk of cardiovascular disease assessed? Taking statins has been shown to reduce telomere shortening. Stains therefore may help delay ageing.
Final thoughts
Now you understand why adopting a healthy lifestyle can help the health of your chromosomes. This can make all the difference. Love your telomeres! – It’s a great new slogan.
- Want to live a long life and age well? – What could you do to make your telomeres happy?