Longer telomeres mean a longer healthier life; you can actually lengthen the telomeres in your cells with any one of four natural ways.

This has been shown by research from UC San Francisco and the Preventive Medicine Research Institute scientists.

Dean Ornish, MD, says in the paper that the length of telomeres can fluctuate, including lengthen. Longer telomeres are associated with longer life and fewer diseases.

Telomeres are somehow linked to the aging process, to how rapidly or slowly cells divide and when they cease dividing.

These structures contain DNA and protein, and protect the ends of chromosomes. The shortening of telomeres is associated with the aging of cells.

Larger studies are called for, says the report, and this small study lays the groundwork.

“We believe that increases in telomere length may help to prevent these conditions [e.g., cancer, stroke, diabetes] and perhaps even lengthen lifespan,” says co-senior author Peter R. Carroll, MD, in the paper.

The full report appears in the online The Lancet Oncology (Sept. 16, 2013).

In summary, the four natural ways to lengthen telomeres are: 1) plant-based diet, 2) moderate exercise, 3) stress reduction, and 4) a support group that would apply to whatever challenges you’re facing.

What is moderate exercise?

The definition depends on whom you ask. As a former personal trainer, my best definition is that which is somewhat challenging and that gets you feeling worked — but not worked over.

Moderate exercise isn’t measured by duration, but by what kind of effort you’re putting into it.

What’s moderate to one person may be mild to another, and intense to yet another.

Thus. moderate exercise is also not measured by speed, revolutions per minute, pedal resistance, incline or amount of weight lifted.

To help lengthen your telomeres, you should do both aerobic and resistance workouts. If you can easily carry on a conversation by doing either, the effort level is in the mild range, rather than moderate.

Another way to gauge intensity is the rate of perceived exertion. On a scale of 1 to 10, a subjective rating of 5 or 6 would fall within the moderate range.

Exercise will also help reduce stress, which will further benefit teleomere length.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health. 
Top image: Shutterstock/Fancy Tapis
Source: sciencedaily.com/releases/2013/09/130916203946.htm