Telomeres, or why some age better than others

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‍What is the cause of the aging process? How do biological and chronological ages differ? And how can we influence our biological age? From a certain age, we only want one thing: to remain mentally and physically fit. Few people know that it is up to us that this actually happens. To do this, however, we first have to understand what aging really means.

The aging process takes place at the cell level. About 100 trillion cells make up an adult's body. At the core of each of these cells is our DNA, also called DNA. DNA is our blueprint, so to speak. Chromosomes are the carriers of this blueprint within the cell nucleus. The ends of the chromosomes are protected by the so-called telomeres. The telomeres thus protect the blueprint from blurring. The plastic tubes at the end of the shoelaces represent a good comparison: everyone knows that the ends of the shoelaces are frayed if they eventually break or fall away.

What does this have to do with our aging?

Day 1 - a newborn has very long telomeres. The telomeres are worn out a little during every cell healing or renewal process.

Year 80: The telomeres in some cells are worn out or too short, the cell can no longer divide - so it contributes to the aging process at several levels. In particular, it emits substances that promote inflammation. If these inflammations become chronic, they weaken the immune system and open the door for age-related diseases of the lungs, heart and circulation. The riders of the apocalypse - diabetes, cancer and dementia - are happy. In addition, the inflammation means that the intact telomeres are also shortened, which accelerates the aging process.

So much for the theory, but how can we influence our lifestyle to make the telomeres happy?

The telomeres were discovered by Prof. Dr. Elizabeth Blackburn . The discovery was so important to our understanding of the aging process that it received the Nobel Prize in Medicine for it. The exciting question is, what do we do with this knowledge? Can we influence the shortening of the telomeres? Here too Prof. Dr. Elizabeth Blackburn practical answers.

We have an internal maintenance service: The enzyme telomerase extends shortened telomeres by growing new sections and allowing the cell to renew itself longer. A good diet with enough protein, good fat and sufficient vitamins and minerals coupled with moderate exercise through the activation of the enzyme telomerase helps to maintain the telomeres. Prof. Dr. Elizabeth Blackburn likes to give practical tips that everyone can implement in everyday life to influence the cells:

1. Meditation: Should be on everyone's agenda, not least thanks to startups like Muse and Headspace . The positive health effects go far beyond rejuvenation, but studies have shown that regular meditation promotes telomerase activity.
2. Exercise: Even a short walk of 10 minutes can help to significantly reduce the cortisol release (stress hormone). A study at the University Hospital in Homburg found that these small activities make a huge difference when it comes to letting telomerase do its work undisturbed. For example, moderate exercise 3 times a week (such as a walk in the forest) provides a 50% increase in telomerase activity.
3. High intensity training: Who would have thought it :). The rapid increase in heart rate with a subsequent recovery phase also has a protective effect on the cells. The brevity of the training session is important here, since after more than 20 minutes in a high load area above a heart rate of 140 pulse beats per minute, the hormone cortisol is released, which shortens the telomeres and counteracts the effects of telomerase. Marathon runners age much faster.
4. Diet, sleep and social environment. It is of course no secret that a healthy whole diet, enough sleep and an intact environment of family and friends contribute to a long and healthy life. Not least because telomerase is highly sensitive to these signals from our environment. As a rule of thumb, the following should apply: alcohol in moderation, sleep more than 7.5 hours per night and maintain contact with loved ones and friends.

Whether we age quickly or slowly depends on an almost endless number of variables. However, the mode of action of telomeres and telomerase provides a simple concept of how we can influence the aging process. It is reassuring to learn that simply taking a deep breath, being thankful and enjoying life gives better results than expensive anti-aging creams could ever do.

[1] https://academic.oup.com/eurheartj/article/40/1/34/5193508

[2] NATURE & HEALING 3/2019 "The Telomer Effect - fountain of youth for body and soul"

[3] https://www.ncbi.nlm.nih.gov/pubmed/30496493