Telomeres (pronounced Teel-oh-meers) are the caps on the end of chromosomes, which, along with the enzyme telomerase, protect our DNA and are a marker of biological aging. Think of them like the little caps on the end of your shoelaces; they protect from fraying. Longer telomeres are more protective and what we strive for. Many scientists believe that telomere length is the new biological clock. Research based on the Nobel-prize winning work of Dr. Elizabeth Blackburn, and others, and subsequent collaboration with UCSF health psychologist Dr. Elissa Epel shows us that stress ages us on a cellular level. Various factors affect telomere length: natural cell division, some types of stress, exercise, and diet.
‘Perceived’ stress is how you look at situations, your attitude. In studies, subjects who perceived themselves as being under the most stress had telomeres that were the equivalent of 10 years older than the telomeres of those who perceived themselves as being under the least stress. For a myriad of reasons, when stressors eased up, or attitudes changed, telomeres lengthened.
‘Challenge’ stress is another type of stress, not bad stress, per se. You have chosen, meaning, you are in control, of this type of stress, control being key. It could be learning a new language or receiving a promotion. You chose to, you’re doing it, and you’re challenged by it. This type of stress is not necessarily a health risk.
How you look at a situation is what can help keep you healthy.
Another factor of stress that affects your body and telomeres is cortisol, our primary stress hormone, which regulates metabolism and blood pressure and stimulates neurons in a part of the brain to release the neurotransmitter dopamine. The dopamine then travels via nerve fibers over to the ‘pleasure center’ of the brain, the nucleus accumbens. The information, ‘yeah…pleasure’ is then relayed to the prefrontal cortex, where it makes its way into your consciousness and sparks the motivation for reward. Dopamine increases wanting, and what we want during stress is high-fat, sweet foods that release endorphins, which activate the rewards system, which activates the release of dopamine and the two together increase the wanting for that bowl of ice cream.
Studies have shown that if a rat is stressed and a hunk of pork fat and regular chow are both within reach, hands down the selection is the pork fat. It’s a vicious cycle, similar to drug addiction, leading to the dangerous kind of fat-abdominal fat-and the subsequent diseases of diabetes, hypertension and more.
It has been said that when Oprah’s movie, ‘Beloved’ was trounced by ‘Chucky’; she went on a 30 pound Mac and Cheese binge. This cycle is why. Your body is fairly screaming for ‘comfort food,’ which is a short-term fix and not comforting at all when you get on the scale next time. Stopping this cycle takes incredible willpower and education to know how.
The Singer’s best selling book, Stress Less: The new science that shows how to rejuvenate the body and mind, offers tips from the experts themselves. Here are some, based on Dr. Epel’s and other’s work to lengthen your telomeres:
• Exercise is one of the biggest factors in telomere length. As we all know it’s good for the rest our bodies as well.
• Take control. Feeling like you are in control of your life is another factor in increased health. This goes back to attitude
• Be social! We humans are naturally social animals, so get together with friends and family. You’ll be healthier for it.
• No rigid dieting, it mostly causes us stress, which raises levels of cortisol.
• Bust belly fat-cortisol, again. Practicing mindful eating is key.
• Eat pistachios. A study by Sheila West at Penn State showed that pistachios slow and relax blood response to stressors. Moderation here! A handful is enough.
• Omega 3’s-salmon, flax, and fish oil are powerful contributors to longer telomeres.
• Optimistic people are healthier people. Alter your perception.
Information to get you started.
Stress Less, by Thea Singer. Copperfield’s bookstore in Sebastopol has ordered extra books.
Join me on March 3rd., at The Commonwealth Club and learn more from the scientists themselves: https://tickets.commonwealthclub.org/auto_choose_ga.asp?area=2
To have your telomere’s tested please see your doctor. There is a site where you can get tested, but again, see your doctor for a consultation. https://www.23andme.com/
The Center for Mindful Eating: https://www.tcme.org/board/j_kristeller.htm
For further information about telomeres: https://nobelprize.org/
For nutritional coaching: www.pattyjames.com