HEALTH + WELLNESS
AYURVEDIC
SLOW-AGING Transformation BY KAMIE SLEGERS (SHE/HER)
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estern science affirms that Ayurvedic lifestyle and energy management practices extend telomere length, protecting us from decline and disease.
What are telomeres, and how do they affect aging? Telomeres are DNA sequences at the end of a chromosome, protecting it from fraying and safeguarding our genetic code. Each time a cell divides, shielding telomeres can either shorten or lengthen when circumstances are suitable, as found by Elizabeth Blackburn, a biochemistry and molecular biology researcher and Nobel Prize winner. When our telomeres shorten, negative genetic traits emerge and aging accelerates as we become more vulnerable to stress and disease. When conditions are favorable, we create an enzyme called telomerase that extends telomeres, preventing disease and prolonging life. Follow these invaluable tips for a longer, healthier life.
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Rein in Chronic Stress While our telomeres can recover from individual stressful events, they cannot cope with chronic stress. Research reveals telomeres shortened from chronic stress relate to a barrage of health concerns, such as metabolic syndrome, inflammation, compromised immunity, heart issues, respiratory problems, obesity, and cognitive decline.
Where to begin:
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Meditation and restorative yoga Pranayama exercises: Bhastrika and Pratiloma
These practices allow us to slow down and empower our bodies to be present, breathe into our lower ribs, activate our rest and digestive systems (parasympathetic nervous system), and deactivate our fight or flight responses (sympathetic nervous system).
Right Exercise The right kind of exercise may be the catalyst for longer telomeres. Exercise can increase longevity, ward off heart disease, diabetes, and high blood pressure; reduce cholesterol, and help
us experience more joy. Fortunately, we can be something other than an athlete or a gym rat to obtain the benefits.
Ayurveda recommends:
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45 minutes of moderate aerobic exercise three times a week, which research shows can double telomerase levels (as published in the European Heart Journal)
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Short bursts of intense training Nose breathing while exercising
Exercise improves the use of oxygen, thereby decreasing the amounts of oxidation or free radical damage in our body. Our evolutionary survival was based on movement and our telomeres thrive when we get active.
Proper Nutrition at the Right Time According to Blackburn’s research, our telomeres’ most influential adversaries are inflammation, insulin resistance, and oxidation. Inflammation is shown to shorten telomeres, which can be caused by refined, processed foods. Oxidation causes free radicals to dine on telomeres, and a healthy diet packed with antioxidants provides DNA protection.
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