want to slow the clock?
try these scientifically-proven steps to promote cell health
Address your issues
While short stints of stress can damage our chromosome protection, self-repair mechanisms step in to eliminate the stress once it has passed. Long episodes of mental strain and unresolved trauma, on the other hand, have a far greater impact on our telomeres. Meditation can be particularly effective, with studies showing people who practise meditation every day for at least three months have a 30 per cent higher telomerase level than others.
Get out of breath
German researchers found walking or running at a rate of around 60 per cent of our maximum level was more effective than weight training for protecting cells. If we exert ourselves to the point that we feel challenged but can still easily hold a conversation, for three 40-minute sessions per week, we boost the activation of telomerase.
Make it 7+
Rest is so vital for our health that studies have found the longer we sleep, the longer our telomeres are. Experts say we should all be getting a minimum of seven hours’ shut-eye a night. Blackburn says getting five hours or less sleep each night has a negative effect on hormones and insulin regulation, and leads to shorter telomeres, which hinders cell renewal.
Believe it or not, a wandering mind can be detrimental to cell health. A study conducted by the University of California San Francisco has shown people whose minds are often wandering, rather than being focused on the task at hand, have much shorter telomeres on immune cells. But good news: concentration can be trained with mindfulness.
Premature ageing of the skin is caused by aggressive environmental substances, though these can be combated with certain antibodies. Eating 150g of vegetables (like onions, capsicums and tomatoes) every day can supply us with these cell protectors.
Foods rich in simple carbohydrates, like white breads, cakes and pastries, prompt our pancreas to release more and more insulin, often to the point of exhaustion. The insulinproducing cells age too quickly and die, which can lead to diabetes. The sugar spike that often comes from these foods is also detrimental for cell health, and even our appearance, as sugar ‘gums up’ proteins responsible for promoting healthy, supple skin.