“The Science of How to Live Longer” written by Bren Koger.
How to Live Longer
How long do you want to live? 100 years? 110? With the latest research on telomeres, It just might be possible.
You might be asking what the heck is a telomere and how do I get one?
What Is a Telomere
It’s something you already have and you might want to learn more about them if you want to live a long life.
Because research has shown telomeres hold the secret to why we age.
Inside the cells of our bodies, our genes are arranged along chromosomes and at the tips of these chromosomes are something called telomeres.
Telomeres are like the plastic tips on shoelaces because they keep chromosome ends from fraying and sticking to each other which causes the cell to die
Each time a cell divides, the telomeres get shorter. When they get too short, the cell can no longer divide; it becomes inactive and it dies.
This shortening process is associated with aging.
How To Live Longer By Slowing The Process
The good news is we can slow down the telomere shortening process.
1) Reduce Oxidative Stress. Oxidative stress is caused by inflammation, infection, and consumption of alcohol and cigarettes among other things. We can’t always prevent an infection or inflammation, but some of these things we can control.
It’s something we’ve all heard before. Drink in moderation. That means less than a glass of alcohol per day. If you choose to smoke just know that it has the potential to shorten your life.
2) Reduce Glycation. Glycation is a fancy term for when glucose, the main sugar we use as energy, binds to some of our DNA, proteins, and lipids, leaving them unable to do their jobs. This is why restricting calorie intake extends your lifespan.
Eating foods like fruits and vegetables that are high in antioxidants is a great way to keep those telomeres long and healthy. Foods such as tuna, salmon, flax seeds, chia seeds, sesame seeds, kiwi, black raspberries, green tea, broccoli, sprouts, red grapes, tomatoes, and other vitamin C-rich and E-rich foods are a good source of antioxidants.
3) Get exercise. Even a small amount of exercise on a daily basis contributes to longevity.
4) Reduce Stress. Chronic stress erodes the telomeres. A way to reduce stress is to meditate and optimize hear-brain coherence on a daily basis.
This is something we learned at The Gregg Braden event in Sedona Arizona.
It is a powerful way to remind yourself to reduce stress levels on a daily basis.
“Telomeres shorten with age the Rate of telomere shortening is, therefore, critical to an individual’s health and pace of aging. Smoking, excessive alcohol consumption, a lack of physical activity, obesity,an unhealthy diet and stress increase the rate of telomere shortening.”
To preserve telomeres and reduce cancer risk and pace of aging, use the Heartmath heart-brain coherence exercise, eat less; include antioxidants, fiber, soy protein and healthy fats (derived from avocados, fish, and nuts) in our diet; and stay lean, active, healthy, and stress-free through regular exercise and meditation.
Your telomeres thank you.
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