How Lifestyle Changes Reduce Aging
By Erika Zink, FMCHC
As we age, one of the factors believed to reflect the decline in our health is reduction in telomere length. The function of telomeres is to protect our DNA from degradation each time our cells replicate. Each replication results in a shortening of the telomeres and this can put our DNA and health at risk.
The rate at which the telomeres shrink could be linked to certain lifestyle factors. It is believed that the rate at which telomeres decrease is increased by oxidation and inflammation. Research is showing a possible connection between certain healthy behaviors that reduce these two factors and could reduce the rate of telomere shrinkage. By reducing the rate of telomere shrinkage, it is suggested that your risk of developing degenerative diseases, including cancer, is decreased.
Which lifestyle factors could have the most impact?
While more research is needed to confirm if dietary changes and physical activity do have an influence on how quickly telomeres decrease in size, the evidence is growing that following a Mediterranean diet and regular moderate physical activity can be beneficial. A diet high in fruits and vegetables leads to increased consumption of antioxidants and other anti-inflammatory phytonutrients that may be linked to reducing the reduction in telomere length.
Making these changes could help reduce the negative effects of aging. The key is to start small and develop healthy habits over time. Here are some suggestions to get you started:
- Start by converting one meal a week to follow the Mediterranean Diet. Once that is consistent work toward one meal a day until you're doing this every day. This quinoa bowl is a great option to get you started: https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm.
- Slowly increase your daily activity until you are getting 150 minutes per week of moderate-intensity exercise. Find a level to start with that you simply find too easy to not do and build upon that. It could be as simple as walking to the end of the block and back every day, building to walking around the block. The key is to build the habit and then work toward the goal.
- Find fun ways to increase your daily physical activity that go beyond exercise: dance, garden, hula hoop with your kids or grandkids. The options are limitless.
- Start a mind-body practice that helps you reduce stress. This could be yoga, meditation or Tai Chi. It could also be art, gardening, or walking in nature.
If you need some extra help to figure out where to start or to stay accountable to meeting your goals, consider working with a health coach. Find out more about what options are available at Empowered Health at https://empoweredhealthinstitute.com/health-coaching/.