Aging Does Not Only Depend On Age

Have you heard of telomeres and that their length is proportional to life expectancy? The longer the telomeres , the longer our lives, the shorter they are, the faster the aging process progresses . 

Figuratively, telomeres are located at the four ends of chromosomes and look like cords. 

Their function is to prevent the chromosome ends from sticking to other chromosomes. When this mechanism is disrupted, the cell dies or degenerates into cancer. Science believes that telomeres protect chromosomes from degeneration.

But they also have an unpleasant function and can be said to be a kind of numerator of the years of life that are set for us - because with each new cell division, these structures shorten. 

The process of telomere shortening depends on genetic and even epigenetic factors, it is inherited, but it is also influenced by external factors. In each person this process proceeds at a different pace. That's why we happen to look years older than our peers and vice versa. Plus, it is very likely at different periods of life external factors change this rate. According to researchers, the accelerated shortening of telomeres is associated with the development of severe diseases and rapid aging.

Ironically, beneath the telomeres is the "death gene," which triggers the mechanism of cell death, apoptosis.

But there is a good part - for the "health" of telomeres there is someone responsible and this is the enzyme telomerase. 

Why is this a positive fact? Because, by stimulating telomerase, telomeres can be restored and preserved, which means that we have a means to slow down aging, and why not stop and turn the biological clock back. 

According to some authors, there are even drugs that restore telomerase synthesis, but they are not available. However, scientists believe that lifestyle also affects the rate of shortening of telomeres. All habits that reduce and prevent stress and the occurrence of inflammatory processes have a beneficial effect on telomeres. For example, researchers have found that in meditators, the length of telomeres is average compared to others.
 
Interleukins, acidity in the body (altered pH) and other processes typical of chronic inflammatory diseases,reflect negatively on telomerase activity and lead to faster telomere shortening. Caries, periodontitis, inflammatory bowel disease, prostate, female genitals and many more can, figuratively and literally, shorten our lives and age us quickly. 

Is there a way to influence telomerase in our favor?

It turns out that the synthesis of the enzyme is activated by ... the female sex hormone - estrogen , the same one that has higher levels in the female body during pregnancy. Researchers have found that telomere length in mothers with many children is also in the middle group, which they say is another explanation for why women outlive men. 

And while we should not play with hormones, nature gives us a field in which to play the game - in nutrition . The researchers calculated that reducing the daily caloric intake by 10% of normal gives 5 additional years of life. 

What are the other means we have to slow down the shortening of telomeres: movement - even just a walk for 40 minutes works; upper permissible limits of vitamin D in the body - fact: the presence of 100 mg / l vitamin D prolongs telomeres by 19%; omega-3 fatty acids, coenzyme Q10, vitamin C, resveratrol and some other antioxidants stimulate the synthesis of the enzyme telomerase. 

Which foods give us longevity?

There are several groups. One includes: blueberry, grapefruit, avocado, salmon, eggs, green tea, seaweed, garlic, legumes. The second group contains zinc , necessary for dealing with inflammatory processes in the cell - oysters, beef liver, wheat products. To eliminate the harms of stress, foods rich in magnesium have a beneficial effect : green vegetables, whole grain cereals, oilseeds, legumes, chocolate; also containing rich in vitamin C - fruits, parsley, cabbage; and vitamin E - rapeseed oil, olive oil, avocado, walnuts, almonds; Omega 3mostly through seafood delicacies. Due to its anti-inflammatory effect, it is good to consume grapes - it is rich in polyphenols and turmeric . Foods that are a natural source of vitamin A such as carrots, pumpkin, spinach, peppers and tomatoes are also recommended . Vitamin D can be obtained through the liver of cod, herring, mackerel, sardines, which is also useful for bone health and the nervous system.

In order for the body to absorb amino acids, it is good to eat the food rich in them at dinner - cell division occurs at night, and the presence of this raw material allows the effective recovery of telomeres from damage. However, dinner should be taken no later than 3 hours before bedtime, and the portion is one-third smaller than usual.

The diet must be balanced and at least 5 times a week should be consumed complete protein, which is especially important for athletes.