Have you ever wondered why some people seem to age more gracefully than others? The answer lies in part, in our telomeres. Telomeres are the protective caps at the ends of our chromosomes that help maintain the stability and integrity of our DNA so that it can replicate without error. They are critical because they adjust our cells response to stress, growth and aging. Without the telomeres, each time our chromosomes replicate, part of the crucial information would be lost. In addition, the ends of chromosomes could fuse together creating damaged DNA.
When we are very young our telomeres (at the ends of our chromosomes) number on average 8,000 highly repeated DNA sequences. At age 65 the average person has 1,500 sequences. As we age, our telomeres naturally shorten with each cell division. This shortening process is often associated with the aging process and age-related diseases. When telomeres become too short, our cells can no longer divide and function properly, leading to irregularities like cancer and cellular senescence or cell death.
Telomerase is an enzyme that plays a crucial role in maintaining telomere length. Telomerase is responsible for adding DNA sequences to the ends of telomeres, effectively preventing them from getting too short. It acts as a “fountain of youth” for our cells, allowing them to continue dividing and rejuvenating our bodies.
While telomerase is naturally active in certain cells, such as stem cells and immune cells, it is less active or even absent in most of our body’s cells. This is one of the reasons why our telomeres shorten over time. However, research has shown that certain lifestyle factors and interventions can help support healthy telomeres.
One way to promote healthy telomeres is through lifestyle choices. Regular exercise, a balanced diet rich in antioxidants and nutrients, stress management techniques like meditation or yoga, and adequate sleep have all been associated with longer telomeres and increased telomerase activity.
Additionally, some studies by the National Institute of Health (NIH) suggest that certain supplements and natural compounds, such as omega-3 fatty acids (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9504755), vitamin D (https://pubmed.ncbi.nlm.nih.gov/33331615) and zinc may have positive effects on telomere length and telomerase activity. The most promising natural way to lengthen the telomeres is a root called Astragalus mongholicus Bunge according to this 2020 NIH study, (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7168059). There are many supplements sold that contain these ingredients and combinations of these ingredients.
Telomeres can be measured by laboratory blood test. If a doctor orders the test as a necessary part of discovery or treatment for an individual, insurance will usually pay for the test.
While we cannot completely reverse the aging process or create brand new telomeres, we can take steps to support the health of our existing telomeres. By adopting a healthy lifestyle and incorporating practices that promote telomere maintenance, we can potentially slow down the aging process, avoid many cancers and enhance our overall longevity.