Cells must divide to regenerate and repair tissue. The length of your telomeres determines how many times it can divide. Telomeres are tips at the end of your DNA strands. Just like the tips on shoelaces. Once they are gone, the DNA strands are no longer protected; they “fray” and cells stop dividing. As a cell ages, telomeres get shorter and shorter and the cell stops dividing and will ultimately die.
Your telomere length can determine your biological age. There are specialized tests that can measure the length of your telomeres, which is important if you want health, healing and longevity. Measuring the length over time can tell you how rapidly you are aging. You may be able to slow the aging process and continue to regenerate and repair tissues if your telomeres are long enough to allow cells to divide.
How do keep your telomeres long for longevity?
- Anti inflammatory diet – less saturated and trans fats and more Omega 3 fats
- Avoid refined carbohydrates, processed foods, artificial sweeteners
- Eat Living Color: Lots of anti oxidant rich fruits and vegetables
- Calorie restriction and take resveratrol a supplement that mimics this
- Maintain a lean body with low body fat
- Regular aerobic and resistance training for at least 1 hour per day
- Sleep for 8 hours per night
- Bioidentical hormone replacement to reduce physiologic stress
- Eliminate tobacco products
- Antioxidant supplements
- Increase nitric oxide production with supplements
- Assure adequate Vitamin C, D & E and correct nutritional deficiencies
- Control all cardiovascular risk factors
- Reduce LDL cholesterol
- Increase HDL cholesterol through weight loss and exercise
- Reduce fasting blood sugar to less than 90
- Keep blood pressure to about 120/80
- Reduce homocysteine to less than 8 um/L
- Stop smoking
- Treat diabetes, insulin resistance and metabolic syndrome
There are specialized tests and supplements to determine your telomere length and keep them long. Adopting these lifestyle measures and reducing physical, mental and physiologic stress, correcting nutritional deficiencies, eating a nutritious diet, vigorous exercise and hormone balance will not only keep your telomeres long, it will put the long back in longevity. These may prevent or reverse degenerative disease and may well be the fountain of youth. If you are still feeling like you are aging rapidly, see a metabolic, anti aging specialist.
Lorraine Maita, MD is an award winning physician, speaker and author of “Vibrance for Life: How to Live Younger and Healthier” and can make you slim, sharp, sexy and supercharged. She is an expert in anti aging medicine, bioidentical hormone replacement, and weight loss, nutrition, supplements and executive health. Dr. Maita has a private practice in Anti Aging Medicine howtoliveyounger.com in Short Hills, NJ and educates virtually at www.vibranceforlife.com You can live younger and healthier.