Vigorous Exercise Reduces Cellular Aging

Telomeres are complexes composed of protein and DNA that cap the ends of the chromosomes in our body's cells.  Because telomeres shorten as we age, they have become a cellular marker of biological age.  Additionally, short telomere length has been linked to a number of chronic diseases and possibly early death.   Interestingly, telomere length appears to be modified by a variety of factors including diet, body size and stress.  A number of studies have reported that greater amounts of perceived stress are associated with shorter telomere length.  However, few studies have evaluated the ability of stress-reducing interventions to protect telomeres.

In a new anti-aging research study (full paper is free to read), investigators examined the effect of exercise on stress and telomere length.  Previous research has suggested that stress has a negative impact on human health and that this might be due to a link between chronic stress and telemore length. Other studies have shown a positive link between exercise and longer telomere length.  This new study was conducted to more clearly define the possible relationships between stress, exercise, and telomere length. 

For this new anti-aging study, investigators divided 63 postmenopausal with different stress levels into either Sedentary or Active groups based on their level of physical activity.  The women classified as Active met the CDC-recommended amount of daily activity.  The odds of the study subjects having long or short telomeres were calculated based on their amount of exercise and their perceived stress level.  The study investigators reported that:

• Volunteers with high perceived stress levels were less active and had shorter telomeres.
• Among non-exercisers, each increase in perceived stress increased the odds of having shorter telomeres by 15 times.
• Among volunteers who exercised, telomere length was not affected by stress levels.
• Analysis of different levels of physical activity indicated that the benefits of exercise on telomere length were achieved by at least 15 minutes of vigorous activity per day.

These are fascinating research results, which suggest an anti-aging benefit of short periods of vigorous physical activity.  This study suggests that (1) high levels of chronic stress are linked to shorter telomeres and therefore a shorter cellular lifespan and (2) short periods of physical activity can protect our telomeres from stress-related shortening.  It is thought that exercise might protect telomeres by increasing the enzyme needed to prevent or slow telomere breakdown, though this theory requires additional testing.  While exercise appears to have an anti-aging benefit, stressed individuals are reportedly less likely to exercise.  This makes it imperative to develop physical activity programs targeted towards highly stressed individuals, individuals who might possibly derive some of the greatest benefits from exercise.

Exercise is an important aspect of any healthy weight management plan,  My easy diet plan recommends 30-45 minutes of walking or other physical activity you enjoy 6 days per week.  Visit us at www.drtabor.com to learn more.

Diet and Lifestyle Factors Associated with Telomere Length

Telomeres are DNA sequences found at the ends of chromosomes.  Research has shown that telomere length appears to be associated with aging, such that shorter telomere lengths are associated with shorter life spans.  However, it is unclear whether telomere length is simply a sign of aging or whether the length of the telomere actually contributes to the aging process.  You can read more about the potential role of telomere length in this article.

A new study examined potential relationships between diet and lifestyle factors and telomere length in over 2,000 wome participating in the Nurses' Health Study.  Telomere length was measured in white blood cells from the study participants and correlated with diet and lifestyle factors assessed with a questionnaire.  The results of this study showed that:

• Higher levels of dietary fiber intake were associated with longer telomere length.  This was particularly evident for cereal fiber.
• Shorter telomeres were seen on average in women with higher consumption of linoleic acid, one of the polyunsaturated fats.
• Telomere length was shorter with increasing waist size.

Dietary fiber, fat consumption, and body composition have all been shown to be associated with various health benefits or risks.  Dietary fiber has been shown to have a variety of potential health benefits, so it is interesting to see that it is also associated with longer telomere length, a potential marker of longer life.  In contrast, excess body fat and consumption of some fats have been reported to be risk factors for various chronic health conditions.  Polyunsaturated fats are generally considered one of the healthier types of dietary fat; however, this research would suggest that there might be differences for the specific polyunsaturated fats.

Whether the impact of diet and lifestyle choices on healthy aging is due at least in part to telomere length will require additional research to determine.  Nonetheless, this study suggests that diet and lifestyle choices are modestly related to telomere length.  Overall, this study supports the concept that diet and lifestyle choices impact healthy aging and perhaps life span. 

Making healthier lifestyle choices should be an important part of each of our daily routines.  One such choice we can all make is to maintain a healthy body weight.  Following my easy diet plan is a simple way to do just that.