Alchemical Wizard 50 : Telomeres & Our Cellular Health Independent of Age!
Telomeres are sections of DNA (Deoxyribonucleic acid) that are found at the ends of chromosomes and play a crucial role in our aging process!
Telomeres are the "caps" that protect the ends of DNA strands from being destroyed by a cell. They are made up of areas of repeated DNA sequences combined with specific proteins at the ends of chromosomes. These are the tightly wound structures of DNA and proteins inside cells. Telomeres play a role in how fast cells age.
Organisms without circular chromosomes including humans, other animals, plants and even single-celled protists have telomeres. Telomeres act as barriers, preventing DNA from being degraded and corrupted. Each time a cell divides, some part of the repeating sequence in a telomere is lost. When telomeres become too short to function effectively, a cell either dies or stops dividing. So, because most cells cannot regenerate their telomeres, they become shorter as people age. The rate at which telomeres shorten has also been associated with rates of aging and how much stress is being put upon them.
As we now know, our biofield physiology has a unique frequency to it and fluctuations in frequency can change drastically. As our mental and physical stresses in our daily lives increases so can our cellular decay!
Causes of Telomere Shortening
Factors known to cause shorter telomeres include obesity, insulin resistance, and cardiovascular issues. Furthermore, an unhealthy diet, smoking, air pollution, sedentary activity, stress, instant coffee, gut flora imbalances, chronic low-grade inflammation, mitochondrial stress, age, drugs, and other factors cause increased oxidative stress and shortening of telomeres!
Telomeres and Mitochondrial Health
Mitochondrial health also impacts telomere length. Things that contribute to mitochondrial dysfunction cause telomere stress. Stressed mitochondria produce increased amounts of highly damaging reactive oxygen species (ROS). This triggers breakage of DNA strands, increased production of hydrogen peroxide and other pro-inflammatory compounds inside cells. As a result, telomeres shorten at a faster rate.
Simultaneously, when telomeres are damaged, it stresses and reprograms mitochondria so they age faster. Energy levels, cell membrane electrical activity, signaling mechanisms, immune vitality, and other cellular energetic changes decline. Ongoing oxidative stress damages mitochondrial function and shortens telomeres leading to age-related decline and changes in health. See also ‘ Alchemical Wizard 33 : Stimulating Autophagy for Mitochondrial Health!’
Longevity Biomarkers
The biomarker “gray hair” as in the increased production of hydrogen peroxide and ROS from mitochondrial oxidative stress leads to loss of pigment in our hair and other age-related changes. There are several biomarkers for health and well-being that can help us measure our longevity and general cellular health. These include grip strength, walking speed, standing balance test, speed and ability to get up from a chair, bone mass, muscle mass, waist circumference, body composition, and systolic blood pressure.
Diet and Telomeres at Every Age
Everyone knows that children need good nutrition for growth and development. Their diet impacts their telomere health too! A recent review article in children and adolescents ages 2-18 years showed the effects of dietary choices and telomere length.
Results showed that “a higher intake of dairy products, simple sugar, sugar-sweetened beverages, cereals, white bread, and a diet high in glycemic load were factors associated with telomere shortening.”
A diet with higher consumption of fish, seeds and nuts, fruits, vegetables, especially green leafy and cruciferous vegetables, olives, legumes, avocados and polyunsaturated fatty acids (omega-3s) protected telomere length! Imagine that!
Lifestyle Changes to Maintain Telomere Length
Research suggests that certain lifestyle habits can help slow telomere shortening and potentially even lengthen telomeres over time. Here are some key strategies to consider!
1. Diet
Plant-Based Foods: A diet rich in fruits, vegetables, and gluten free whole grains can support telomere health.
Antioxidants: Vitamin C and E that are found in citrus fruits, leafy greens, almonds, and seeds help reduce oxidative stress.
Omega-3 Fatty Acids: Found in flax seeds, walnuts, chia seeds, and oily fish, these support cellular stability.
Polyphenols: Present in berries, dark chocolate, green tea, and olive oil, these compounds may stimulate telomerase activity.
Avoid Ultra-Processed Foods: High sugar, refined oils, and additives are linked to accelerated telomere loss.
2. Exercise
Moderate Aerobic Activity: Walking, jogging, and cycling have been associated with longer telomeres. I commute using a bicycle. I don’t own a car. Just say’n!
Resistance Training: Strength exercises may help maintain telomere length.
3. Stress Management
Meditation & Yoga: These practices have been linked to increased telomerase activity.
Breathing Exercises: Deep breathing and relaxation techniques can reduce stress-related telomere shortening.
4. Sleep & Recovery
Quality Sleep: Poor sleep is associated with shorter telomeres, so maintaining a consistent sleep schedule is crucial.
Avoid Chronic Stress: Psychological stress accelerates telomere shortening, so stress management is key. Can not stress this enough!
5. Social Connections
Strong Social Support: Studies suggest that positive relationships and emotional well-being contribute to longer telomeres.
Foods That Support Telomere Health
Research suggests that certain foods can help maintain telomere length and promote longevity. Here are some options to consider!
1. Omega-3 Rich Foods
Flax seeds: A great source of omega-3s, which help prevent telomere shortening.
Chia seeds: Another excellent plant-based omega-3 source.
Fatty fish (salmon, mackerel, sardines): Provides essential omega-3 fatty acids.
2. Antioxidant-Rich Foods
Berries (blueberries, strawberries, raspberries): High in polyphenols that protect telomeres.
Dark chocolate: Contains flavonoids that may support telomere health.
Green tea (Camellia sinesis): Rich in catechins, which have been linked to longer telomeres.
3. Plant-Based Nutrient-Dense Foods
Leafy greens (spinach, kale, Swiss chard): Packed with vitamins and minerals that support cellular health.
Nuts and legumes: Provide essential nutrients that may help maintain telomere length.
Seaweed: Contains unique antioxidants that may contribute to telomere protection.
4. Supplements
Ashwagandha: Has been shown to increase telomerase activity, potentially slowing aging.
Astragalus: Used in traditional Chinese medicine. Research has shown that telomeres get longer in the presence of astragalus. This is because astragalus helps to protect telomeres from damage and also helps to rebuild telomeres. This means that astragalus can help to promote longevity!
Gotu Kola (Centella asiatica): May be even more effective than astragalus or ashwagandha in promoting telomere longevity! What?!
Curcumin: Curcumin has been found to promote telomere length and protect telomeres from damage. Curcumin accomplishes this by inhibiting the enzyme telomerase, which is responsible for telomere shortening. Additionally, curcumin helps to protect DNA from oxidative damage, which can also lead to telomere erosion.
N-Acetylcysteine (NAC): N-Acetylcysteine (NAC) is an antioxidant and a glutathione precursor that was shown to lengthen telomeres in a study published in the journal Rejuvenation Research. The study found that NAC increased telomere length by about 9 percent in participants who took it for 12 weeks.
Astaxanthin: This antioxidant can be found in seafood and microalgaes and has been shown to protect telomeres from radiation damage. Astaxanthin is one of the most powerful antioxidants in the world. It has been shown to protect telomeres.
Glutathione: Glutathione is essential for telomerase activity, and telomerase is essential for telomere maintenance. Glutathione also helps to protect telomeres from oxidative damage.
And please always consider… “Out of the ground, off the vine, off the tree! Food is Medicine. Get your vitamins and supplementation’s from whole foods if you can!” Most vitamin and health supplement brands are owned by pharmaceutical companies, if not, the labs that synthesize the chemical compounds are!
Our Ascension Journey lies not in the 5D destination but in our participation in navigating a better future for us all!
As we steadily journey towards our adaptive destination, it’s you, that part of our family that upholds the community ethos of our collective endeavor. Each member plays a crucial role, fitting together like a piece of a Cosmic puzzle in the Fluidic Space-Time Continuum, ensuring that we reach our destination safely and successfully!
Blessings Everyone as we continue with Holistic Health modalities to inspire confidence as we unlock resources to make this Ascension shift more meliorative! We are Sovereign and We are most defiantly Freeing Ourselves! And Please Stay Hydrated as the SEP’S (Solar Energetic Particles) and Air Showers continue until this adaptation to a higher frequency is completed!
Questions or Constructive Comments? Check it out, you can drop me a line!
Travis Carper - Ascension Health Coach / Alternative & Holistic Health Service https://www.facebook.com/traviscarper888/ | https://www.linkedin.com/in/traviscarper888/
Additional References :
Telomeres and aging - https://www.sciencedirect.com/science/article/abs/pii/S0955067417300509
Part 1: Telomere Shortening: Causes, and Consequences on Aging - https://www.longlonglife.org/en/transhumanism-longevity/aging/telomere-shortening-causes-consequences-on-aging/
The Telomere Effect, by Elissa Epel and Elizabeth Blackburn - ShortForm - https://www.shortform.com/summary/the-telomere-effect-summary-elissa-epel-and-elizabeth-blackburn
The Telomere Effect: Taking Control of Your Cellular Aging - https://somaticmovementcenter.com/telomere-effect
The Cellular Connection to Longevity: Telomeres, Aging and the Keys to Lifelong Health (excerpt from the book The Telomere Effect) - https://www.consciouslifestylemag.com/telomeres-and-aging/
Telomeres and Telomerase: Structure and Functions - https://microbenotes.com/telomeres/
The Impact of Foods, Nutrients, or Dietary Patterns on Telomere Length in Childhood and Adolescence: A Systematic Review - https://pubmed.ncbi.nlm.nih.gov/36235538/
Beneficial Properties of Green Tea Catechins - https://pubmed.ncbi.nlm.nih.gov/32143309/
What is Telomere Length: Understanding Its Role in Aging and Health - https://biohackadvisor.com/biohacking-glossary/what-is-telomere-length/
Cellular Aging: The Impact of Emotional Health - https://worldhealth.net/news/impact-of-emotional-health-on-cellular-aging/
Telomerase - https://www.sciencedirect.com/topics/neuroscience/telomerase
Nine Proven Strategies To Lengthen Telomeres - https://www.greenvalleynaturals.com/learn/article/nine-proven-strategies-to-lengthen-telomeres