
[Part 2 of this Series]
What the heck are telomeres?
Telomeres are unique structures located at the ends of chromosomes. They play a crucial role in ensuring proper replication of the chromosomes during cell division. Telomeres protect chromosomes by acting like the plastic caps found on the ends of your shoelaces. They prevent these chromosomes from fraying or tangling. Every time a cell divides it shortens the length of the telomeres. When telomeres become too short, cells can no longer divide and they die.
Telomeres, Senescent Cells and Aging
Scientists have learned that telomere shortening is a sign of aging. The rate at which telomeres shorten may indicate how quickly someone is going to age. Healthy lifestyle factors involving diet, exercise, stress management and social engagement may result in longer telomeres.
There has been growing evidence that lifestyle factors affect the health and lifespan of an individual by affecting telomere length. Recent studies indicate that telomere length, which can be affected by various lifestyle factors, can affect the pace of aging and onset of age-associated diseases.
Progressive shortening of telomeres leads to cell senescence, affecting the health and lifespan of an individual. Senescent cell are cells that have reached a permanent state of cell cycle arrest. That means they can no longer divide, but instead remain alive while actively secreting various chemicals that contribute to inflammation and tissue damage. These "zombie cells" affect adjacent cells and thus contributes to aging. Shorter telomeres have been associated with increased incidence of premature skin aging. The rate of telomere shortening can be either increased or decreased by specific lifestyle factors. Better choice of diet and activities has great potential to reduce the rate of telomere shortening, leading to delayed onset of age-associated visible signs such as pigmentation changes, lines and wrinkles.
The skin is a self-renewing tissue that goes through extensive regeneration throughout its lifespan. As people age, their skin cell turnover rate slows down. The consequence of this is cellular senescence and aging skin. When we’re young, the process of exfoliation happens naturally, but as we age this process dramatically slows down. The usual 28-day turnover time increases. For people over 50 the process may take up to 80 days to occur. The effects of this slowdown causes a buildup and an excess of dead skin cells that can make the skin look tired, dull, and opaque.
Shortened telomeres allow damage to the cells DNA. This can happen from sun exposure, pollution, stress and poor diet, thus creating senescent cells. When these cells hang around, not alive, but not quite dead, their subsequent inflammation can effect surrounding cells turning them into senescent cells, a domino effect. Increasing evidence indicates that the enzyme telomerase plays a significant role in maintenance and proliferation epidermal skin cells . Telomeres in skin cells may be particularly susceptible to accelerated shortening because of both proliferation and those DNA-damaging agents such as Reactive Oxygen Species (otherwise known as free radicals).
To potentially increase telomerase levels, focus on lifestyle changes like regular aerobic exercise, a healthy diet rich in fruits, vegetables, and whole grains, managing stress, getting enough sleep, and limiting smoking and excessive alcohol consumption, as these factors have been shown to positively impact telomere length by promoting telomerase activity; consult a healthcare professional before making significant dietary or lifestyle changes.
Strategies that potentially increase telomerase:
Aerobic exercise:
Such as running, swimming, or brisk walking, has been consistently linked to increased telomerase activity and potentially longer telomeres. It also increases autophagy (a process of getting rid of senescent cells.
Diet rich in antioxidants:
Include plenty of fruits, vegetables, nuts, and seeds which are rich in antioxidants that can combat oxidative stress (free radicals) which are a contributor to telomere shortening.
Stress management:
Studies show that chronic stress can negatively impact telomere length, so practice relaxation techniques like meditation, yoga, or deep breathing.
Quality sleep:
Adequate sleep is crucial for cellular repair and can positively affect telomere length.
Limit unhealthy habits:
Avoid smoking and excessive alcohol intake, as they can accelerate telomere shortening.

Elizabeth believes in "Longevity Skincare", the idea that beautiful skin can endure throughout one's lifetime when utilizing the best that science and nature has to offer. LONGEVITY is a science - based skincare line that appreciates skin of all ages. LONGEVITY by Elizabeth Renee provides hydration, nutrition and protection from environmental aging. Your skin will receive high performance ingredients to help energize and repair its cells, resulting in a healthy skin with an enduring, vital glow.
Comments