I became more interested in genetics and DNA when I learned about my own genetic mutation, MTHFR, and how it can play a role in folate deficiency and my own health issues. Writing a medical book for Dr. Kirti Kalidas ‘Untangling the Web of Dysfunction’, we discussed epigenetics in detail, which involves how behaviors and the environment influence the expression of genes, and how those gene expressions and environmental shifts impact chronic disease.
The telling telomeres
Researchers have been studying ways to positively influence genetic expression and telomeres, which are repetitive DNA sequences that are considered protective caps at the end of chromosomes. These telomere ‘caps’ help prevent the ends of chromosomes from fusing together or unraveling. A good analogy I’ve heard is that telomeres are somewhat like the plastic tips on the end of your shoelaces that help prevent them from fraying.
As cells divide, telomeres get shorter, until they reach a point where the cell can no longer divide, and it deteriorates and remains (senescence) or activates a process called apoptosis where the cell self-destructs. Shortened cells are more vulnerable to damage, which can heighten your risk of a range of chronic diseases, from heart disease to metabolic dysfunction.
Longer telomeres are associated with longevity
Researchers have found that shorter telomeres are associated with an increased incidence of diseases, and that specific lifestyle factors can increase or decrease the rate of telomere shortening. This is encouraging, and shows us that we can take control over our telomeres to some degree. Our daily lifestyle choices and habits, such as diet and exercise, can reduce the rate of telomere shortening and promote vibrancy and longevity.
The researchers state that “older people with shorter telomeres have three and eight times increased risk of fatality from heart and infectious diseases, respectively.” They point to certain factors that can increase the oxidative burden and the rate of telomere shortening, such as:
- Exposure to pollution
- A lack of physical activity
- Stress
- Obesity
- Unhealthy diet
So, how do we lengthen those telomeres?
To lengthen those telomeres and lower those risks, the researchers recommend eating more antioxidants, fiber, healthy fats, and getting regular exercise and meditation.
The power of strength training for lengthening telomeres
It’s time to pick up those weights and lift. In another interesting study of over 4,800 adults published in the journal Biology, researchers highlighted a connection between resistance training and longer telomeres. They revealed that:
- More time spent on strength training was linked to longer telomeres.
- 90 minutes of weekly strength training wound back the biological clock by an average of 3.9 years. One hour of strength training three times every week rewound that biological cellular clock by almost 8 years.
- Individuals who lifted weights regularly had longer telomeres, even when the study authors adjusted for smoking status, aerobic exercise, age, sex, and weight.
