Ageing is a process which occurs in our body when there is cell death. As an infant, child and young adult, our body’s cells are strong, resilient and can make new cells. As the years advance, our body’s ability to generate new cells diminishes, cell death occurs, and the aging process ensues.
If we want to age slowly, we want to have long telomeres. The shorter our telomeres, the shorter are our life. Telomeres are the tips at the end of chromosomes which protect the genetic material from getting damaged. As we age, our telomeres tend to get shorter as a tiny bit of them is used up each time our cells divide.
However, we can lengthen our telomeres and slow the rate of ageing process by promoting telomerase enzyme which helps in the elongation of telomeres. Here are simple lifestyle changes which help to increase the telomerase enzyme and thereby retard the ageing process.
Make sure you are well nourished
There are certain nutrients needed for telomerase enzyme. These nutrients can help increase the length of telomeres by reducing inflammation and oxidative damage. The nutrients are folic acid, vitamin B12, vitamin C, vitamin D3, vitamin E, zinc, iron, and magnesium. The best way to get these nutrients is by making fresh juices at home.
It is also important to avoid refined sugar. It is an anti-nutrient which means, it takes more nutrients from the body than it gives. It is also inflammatory which can shorten our telomeres.
Supplement with co-enzyme Q10
Co-enzyme Q10 is used by every cell in our body to produce energy and reduces the signs of ageing. It is an essential vitamin that recycles other antioxidants such as vitamin C and E. as we age, it is necessary to supplement with ubiquinol and not co-enzyme Q10 as it becomes harder for the body to convert co-enzyme Q10 to ubiquinol.
Try high intensity exercise
High intensity exercise has been found to protect our telomere length because it helps reduce our stress load. High stress can shorten our telomeres. Ideal exercises include running, cycling, swimming, circuit training, or strength training.
Do intermittent fasting
Intermittent fasting is a way to increase the length of the telomeres. We can also lengthen our telomeres simply by eating less food.
Reduce stress load
Chronic stress can shorten your telomeres so it is important to de-stress to lengthen them. Meditation can help reduce stress and thus lengthen our telomeres.
Detoxify the body
As we age, our bodies can become toxic. Detoxifying our body helps get rid of the toxins which can reduce inflammation and lengthen our telomeres. Eating organic food is a good way to reduce toxic load.