The parts of chromosomes that control ageing
Today it is known that the ageing is caused by the progressive shortening of telomeres.
Researchers are looking to telomeres, the parts of chromosomes that control ageing, for answers to the question of how we age. And for their possible link to Alzheimer's and Parkinson's disease, cardiovascular disease, diabetes and some cancers. The challenge is difficult
Now phrases such as 'You are only as old as you feel' or 'Age is just a number' should be replaced by phrases such as 'You are only as old as your telomeres are short'.
What are telomeres?
Telomeres are segments of DNA at the end of our chromosomes.. Scientists often compare them to the plastic tips of shoelaces that hold shoelaces together. Telomeres work in a similar way, preventing chromosomes from fraying or becoming tangled with each other. When that happens, genetic information can get mixed up or destroyed, leading to cellular malfunction, increasing the risk of disease or even shortening life expectancy.
Each time a cell divides, its telomeres get shorter. After years of splicing and cutting, the telomeres become too short for further division. At this point, the cells can no longer divide and either become dormant, die or continue dividing anyway, an abnormal process that is potentially dangerous.
In essence, this is the way our bodies age. As our cells lose their telomeres, without others taking their place, the body goes on and begins to break down. And telomeres don't go (or shorten) silently. Their shortening process has been linked to ageing, cancer and an increased risk of death.
The ticking of the biological clock at each telomere has the potential to alter our lives dramatically, but, interestingly, it is not our age that determines when the clock will stop, it is the length of the telomeres.
What is the relationship between telomeres and ageing?
One of the largest telomere studies to date sheds some light on the effect of telomeres on a person's health. Researchers collected saliva samples and medical records from more than 100,000 participants. Their results showed that shorter than normal telomere length is associated with an increased risk of mortality. - even after adjusting for lifestyle factors such as smoking, alcohol consumption and education, which are linked to telomere length.
The study found that individuals with the shortest telomeres, approximately 10 percent of the study participants, were 23 percent more likely to die within three years than those with the longest telomeres.. The results are more complicated than expected, however. Researchers are still unsure whether telomere length is just a marker of ageing, like grey hair or wrinkles, or whether it is an active factor in whether a person is more likely to have a disease like Alzheimer's or to die.
There is also another key factor: telomerase.
Telomerase is an enzyme that lengthens telomeres and preserves them from being worn out too quickly or too early.. But with constant cell division, telomerase levels are depleted, allowing telomeres to shorten. It stands to reason that if science finds a way to increase telomerase production, telomeres would remain long, extending life expectancy and possibly reducing the risk of some diseases.
In fact, a 2010 study on ageing published in Nature in rodents seems to confirm this theory. Mice engineered to lack telomerase aged prematurely and became decrepit. However, when the enzyme was replaced, they regained health. By reviving telomerase in human cells where it has stopped working, normal human ageing could be slowed. "This gives rise to the idea of telomerase as a serious anti-ageing intervention," said Ronald DePinho, a cancer geneticist who led the study.
However, there are still serious doubts as to whether reversing or slowing down ageing through telomerase activity is the answer.. Because while telomerase lengthens telomeres, in humans with cancer, the enzyme helps existing tumours to grow faster. At this stage, we don't seem to know enough about how telomerase is harnessed to ensure that it only works to lengthen telomeres and does not actually stimulate cancer.
How can I lengthen my telomeres and slow down ageing?
There are many lifestyle changes we can make to lengthen telomeres.
1. Manage and reduce stress
Several studies have linked chronic stress to shorter telomeres.
A 2004 study compared healthy women who were mothers of healthy children (control mothers) with mothers caring for chronically ill children (caregiver mothers). On average, the caregiving mothers had telomeres that were 10 years shorter than the control mothers. That is, their cells behaved as if they were a decade older.
Another study examining African-American children found that those from stressful backgrounds had telomeres that were 40 percent shorter than their peers from stable homes.
Chronic stress doesn't just put us in a bad mood; it contributes to ageing in a real way. Exercising regularly, getting enough sleep and making time for ourselves every day are easy ways to help eliminate stress.
2. Exercise regularly
The benefits of exercise are well documented, from increasing happiness to providing an energy boost.
A recent study found that a person who does some form of exercise is about 3 percent less likely to have short telomeres than a person who does not exercise at all.. Not only that, but the more a person exercises, the longer their telomeres become. The correlation between telomere length and exercise appears to be strongest among middle-aged people, suggesting that it is never too late to start exercising to prevent telomeres from shortening.
Another study on how exercise keeps cells young found that middle-aged adults who were intense runners (we're talking 45-50 km per week) had telomere lengths that were, on average, 75 percent longer than their sedentary counterparts.. This is not to say that we need to become marathon runners. What it does suggest is that regular participation in intense exercise can keep telomeres long and happy.
3. Eat a variety of antioxidant foods and vitamins.
It is believed that vitamin-rich foods protect cells and telomeres from oxidative damage. A diet rich in antioxidant foods, such as berries and artichokes, can delay ageing and help prevent or reduce cell damage.
In addition, taking a multivitamin supplement can lengthen telomeres as well. One study found that women who took a daily supplement had telomeres that were about 5 percent longer than non-users.
However, supplements still cannot mimic all the benefits of eating real, healthy food. Oranges, peppers and kale are some of the main vitamin C foods.. For vitamin E, take almonds, spinach and sweet potatoes.
4. Meditation and yoga practice
A 2008 study in men found that, after three months of a vegetarian diet, aerobic exercise and stress management, including yoga, there was increased telomerase activity.. And a follow-up study in 2103 found that lifestyle changes are associated with longer telomeres.
Meditation has a form for each person, but it is clearly good for our minds and bodies.
While we wait for science to unravel the mysteries of telomeres and how they work, we can make changes to lengthen them and positively affect the rest of our lives.
By measuring the length of telomeres we can know the biological age of a person, their regenerative capacity and, in short, their biological health. For this reason, at Biosalud we have created a unique Telomere Analysis, a test suitable for anyone concerned about their general state of health who wants to improve their standard of living.
