What Are Telomeres?
A telomere is a region of repetitive nucleotide sequences at each end of a chromosome, that protects the end of the chromosome from fusion with neighboring chromosomes or from deterioration.
They have been compared to the plastic tips on shoelaces since they keep chromosome ends from fraying and sticking to each other, that would destroy or scramble an organism's genetic information.
Telomeres consist of the same short DNA sequence repeated over and over again - hundreds or even thousands of times. In humans, the telomere sequence is TTAGGG.
In young humans, telomeres are about 8,000-10,000 nucleotides long. They shorten with each cell division, nevertheless, when they reach a critical length the cell stops dividing or dies. Therefore, the processes of cell death and cell aging are regulated in part by telomeres.
Telomeres And Aging
Shorter telomeres have a negative effect on our overall health. For instance, telomeres protect a cell's chromosomes from fusing with each other or rearranging — abnormalities that ultimately can lead to cancer — and so cells are normally destroyed when their telomeres are consumed.
Short telomeres also increase the likelihood of cells becoming senescent and producing molecules which lead to inflammation, another important risk factor for various diseases.
what do telomeres do? what are telomeres and why are they important?
Also, telomere shortening is the primary cause of age-related break down of our cells. This happens because when telomere length reaches a critical limit, the cell undergoes senescence and/or apoptosis. Telomere length may, therefore, serve as a biological clock to determine the lifespan of an organism and a cell.
How To Lengthen Telomeres?
Lower your stress levels - chronic stress can increase the odds that your telomeres will deteriorate. For instance, according to a study conducted at the University of California, Los Angeles, people who practiced just twenty minutes a day of mindfulness meditation experienced a 44% increase in their activity of telomerase, an enzyme which lengthens telomeres.
Physical exercise - one recent study established that the more different kinds of exercise people did, the longer their telomeres. Another study concluded that middle-aged adults who were intense runners had telomere lengths which were, on average, 75% longer than their sedentary counterparts.
Spend time outside - people with higher levels of vitamin D are more likely to have longer telomeres, and vice versa. This actually means that individuals with higher levels of the sunshine vitamin may actually age more slowly than persons with lower levels of this vitamin.
Sleep - if you are getting less than seven hours a night or going to bed at different times every day, you are more likely to suffer from oxidative stress and inflammation, that can shorten your telomeres.
Antioxidants - the consumption of a whole food plant-based diet and its wide range of antioxidants neutralize free radical damage. These antioxidants help reduce free radical damage and preserve DNA function. In some cases, antioxidants even help repair DNA.
Eat foods high in folate - plasma concentrations of folate (also known as vitamin B9) correspond to telomere length in both women and men because vitamin B9 has an essential role in the maintenance of DNA methylation and DNA integrity, both of which influence the length of your telomeres.
Thank you. This was our video about define telomeres, telomeres and cancer, telomeres and telomerase, or telomeres aging.
References
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://med.stanford.edu/news/all-new...
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Telomeres And Aging | What Are Telomeres? | How To Lengthen Telomeres? | |
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