Renewal Lab. Learn to reduce ‘ego threat’ stress. Tell yourself that your identity runs wide and deep. Write down the goals and values that matter most to you and stick to that. This has been proven to help reduce stress responses. When you understand that no one big event can hurt you, you become less stressed over the negative occurrence of any one event. Learn to distance your thoughts from your emotions. Use the third party pronoun and not ‘I’ too frequently. One can also apply time distancing, this means you imagine whether an event will affect you in 10 years’ time. One can also apply visual self-distancing. Imagine that you are viewing an event from afar. Pretend to be a third party witnessing yourself act. This technique of mentally stepping outside of your body can work well.
Mind Your Telomeres: Negative Thinking, Resilient Thinking. Thought suppression isn’t healthy and good for our telomeres. Negative thinking isn’t good too. Try to learn about your style of thinking. Cynical hostility isn’t good at all. A lot of these thoughts are actually automatic. One strategy is to learn to laugh at your negative thoughts. Hostility is associated with anger and thoughts that people cannot be trusted. Pessimists typically predict that a bad outcome is going to emerge. Pessimists are also associated with shorter telomeres. Pessimists tend to hate stressful situations and worry that they are not up to the mark. The human mind tends to wander and not focus on the task at hand. However, activities like sex, engaging in conversation and exercising produce less mind-wandering. If you are not fully engaged in an activity, you tend not to be happy. Multi-tasking actually is a source of noxious stress. To do something effectively, it is better to only do one thing at a time. It would be wise for you to try to eliminate distractions and to focus on the task at hand. Rumination is about rehashing your problems over and over again. Instead of finding a solution, people feel worse in this process. People who ruminate experience more depression and anxiety. Thought suppression is about pushing away unwanted thoughts. The more you try to push something away, the more it will call for your attention. This is also known as ironic error. Scolding yourself when negative thoughts emerge is unlikely to work. One can use resilient thinking, which is based on acceptance and mindfulness. Exercise thought awareness and loosen the grip of negative thought patterns. This is not thought stopping, but simply viewing the thoughts with more clarity. Meditation and long distance running can help with thought awareness. Stand like an observer and witness your thoughts passing by. A lot of the thoughts are repeat of thoughts that came before. Understand that thoughts will fade after a while. It is advisable not to believe everything that you think. Mindfulness is really about training the mind to focus. Now, I can focus better on whatever I do. Close your eyes and breathe once you experience negative thoughts. You do not need to go for a long course on mindfulness to be good. Meditating also increase your sense of purpose in life. A stronger life purpose can definitely give you better resilience in life. Being happy and having a purpose are often closely linked. Having a purpose is associated with eudaemonic happiness. This is associated with a strong sense of values and purpose. Volunteering to help the community can certainly be very rewarding. Volunteering can produce 2 to 3 years of reverse aging. Being conscientious is a good trait for your telomeres. These people tend to have long term goals and longer telomeres. Having good impulse control is important. Self-compassion is also another technique and it means kindness towards yourself and not beat yourself up. Be patient and be tolerant towards others. When you fail at something, do you berate yourself? It is good to be high in self-compassion. Developing self-reliance helps towards building stress resilience. Start your day with gratitude and say ‘I am alive and I will seize the day!’. Learn to understand your habits of thinking. When encountering something stressful, try to take a self-compassion break. Tell yourself that suffering is a part of life and also say ‘may I be kind to myself’. Be wary of the internal critic inside of you. Think about what do you want people who to remember you as in a few words as possible. Articulate what are the more important principles in your life and write them down. If your life is too boring, engage in cognitive exercises and do something out of the ordinary.
We push away our bad feelings, which inevitably roar back, and then we feel bad, and then we feel bad about feeling bad. – Elizabeth Blackburn
The purpose of life is not to be happy – but to matter, to be productive, to be useful, to have it make some difference that you lived at all. – Leo Rosten
When Blue Turns to Gray: Depression and Anxiety. Some people suffer from a panic attack, an intense episode of fear and anxiety. Depressed people feel that there is no possibility in life. If you have depression, the onset of more serious illnesses will come faster. Anxiety is characterized by dread/worry. Some people have anxiety disorder. Anxiety disorders are associated with shorter telomere lengths. Women who are depressed have shorter telomeres. Sometimes, people whose cells experience telomere shortening have cells producing more telomerase. However, this attempt at producing more telomere fails. Telomere length can also increase if the anxiety goes away after a while. Mice who are subjected to a lot of stress develop an excessive number of mitochondria. Depression is a dysfunctional response to stress. Negative thoughts are not signs that you are unworthy, but are substances of depression. If you are anxious, you will need to learn to face the fear of the item and deal with it head on, in a brave manner. Depression is chronic in nature. There is a sense of contentment of focusing all your attention on a small task. Take a 3 minute breathing break. Breathe and become aware. Gather your attention by breathing and exhaling slowly. Paced breathing can help to lower blood pressure.
Instead of frantically striving to change things, you can choose to do little things that bring you pleasure, and things that help you feel masterful and in control. – Elizabeth Blackburn
When we breathe in, our heart rate goes up. When we exhale, our heart rate goes down. By having a longer exhalation than inhalation, we can slow our heart rate more, and we can also stimulate the vagus nerve. – Elizabeth Blackburn
Master tips for renewal: Stress-reducing techniques shown to boost telomere maintenance. Meditation has a lot of benefits and has been shown to be able to improve well-being. People who meditate tend to have longer telomeres. Staying at a retreat has a powerful effect as you are unplugged from tech devices. Those without meditation experience can try the mindfulness based stress reduction programme or MBSR. MBSR is good for those who want to reduce stress. There is much literature on the health benefits of yoga. It improves the quality of life and mood for many people. It can improve spine bone density if practiced long term. Qigong is part of the wellness progress for Chinese medicine. Qigong reduces depression and may improve diabetes. Qigong exercises are easy and can give you a sense of calm in minutes.
Help your Body Protect its Cells. Stressful long-term events have the potential to contribute to telomere shortening. Do you suffer from mood disorders? Try to figure out how much social support do you have? The more physical activity you do, the better it is for your body. One should engage in aerobic activity at least 150 minutes per week and engage in muscle-strengthening activities at least 2 days per week. Exercising more can increase your telomerase levels too. Do consider your nutritional needs as well. Eat food with antioxidants and vitamins and avoid sugar carbonated beverages. Choose an area to focus on where you have weak scores. Choose one area to work on at a time.
Training Your Telomeres: How Much Exercise is Enough? Try to avoid being a weekend warrior when it comes to exercise. Do not overtrain or over-exert unnecessarily. Over-training is characterized by sleep changes, fatigue, mood swings etc. Telomeres do not need extreme fitness regimes to thrive on. How does exercise work wonders for your body? There are cellular benefits of exercise. Ideally, our cells should have enough antioxidants. When free radicals build up, it is bad for our body. Exercise is very valuable in the short term, as it stimulates the body to produce more antioxidants. When you exercise more, your body produces less cortisol and you feel calmer. People who exercise regularly have a more robust immune system. Exercising regularly can help to delay the onset of immunosenescence. Exercise also helps to maintain your telomeres. Both moderate aerobic endurance exercise and HIIT are useful. Those who increased their aerobic fitness the most experienced growth in telomerase activity. Strength training helps to improve bone density and muscle mass. Fitness is one of the keys for telomere health. Even though you might be naturally fit, exercise will still help you keep your telomeres healthy. Is too much exercise bad? The benefits of extreme endurance do not seem to be useful. It is important to start exercising when you are young, and never be discouraged. Learn to read the signs of over-training and avoid them as much as possible. Even if your schedule is packed, find time to slip in some exercise. In addition to your exercise regime, it is still important to keep moving throughout the day.
People who exercise live longer and have a lowered risk of high blood pressure, stroke, cardiovascular disease, depression, diabetes, and metabolic syndrome. And they avoid dementia for longer. – Elizabeth Blackburn
Exercise can improve your mood for up to 3 hours after working out and can reduce stress reactivity. Stress can shorten telomeres, but exercise shields telomeres from some of stress’s damage. – Elizabeth Blackburn
Tired Telomeres: From Exhaustion to Restoration. How can we get more sleep? Cognitive changes and mindfulness will enable you to get more sleep. If you feel sleepy during the day, it is a clear sign you need more sleep at night. Poor sleep will definitely affect your well-being in life. Insomnia is associated with shorter telomeres. Sleep is the most restorative activity that you can actually perform. REM sleep helps to regulate your appetite as well. Poor REM sleep results in higher level of cortisol and insulin, stimulating your appetite. Sleep helps us to refresh emotionally too. Longer sleep results in longer telomeres. 7 or more hours of sleep is the key. Sleep quality matters a lot too. Going to bed at regular hours help in your cell’s ability to regulate telomerase. When you suffer from insomnia, you tend to worry as you are afraid that you will not be able to function after a poor night’s sleep. When such thoughts come to mind, learn to challenge them instead. How can someone suffering from chronic insomnia get better sleep? Avoid engaging in mind-sapping activities just before bed-time. Avoid light sources like phones/laptops. One can consider some light reading/ some classical music. Blue light can supresses melatonin. Minimize light from windows and digital clocks, if possible. Tune out your environment from light and noise distractions. Always try to eat and sleep at regular times. Sleep procrastination is a big problem in modern society. If you suspect that you have sleep apnea, go for a check-up. Learn to adopt the following 5 bedtime rituals. The first is to spend 5 minutes in transition. The next is to listen to soothing music. Set a mood for relaxation Brew warm herbal tea. Perform bedtime stretches (gentle rolling of the head and neck, forward bend, child’s pose).
When you are well slept, you are better at learning and remembering. Tired people just aren’t as successful at focusing their attention, so they don’t take in new information as well. – Elizabeth Blackburn
If you feel terrible without 8 or 9 hours of sleep. Don’t try to scrape by with 7. Get those extra hours. And remember that rule of thumb, which offers highly customized sleep advice: If you feel sleepy during the day, you need more sleep at night. – Elizabeth Blackburn
Telomeres Weigh in: A Healthy Metabolism. Belly fat is something that must be avoided. It is a good idea to bring a salad to work as it is healthy. Some people find it hard not to think about food. Eating too much does affect your telomeres, but not as much as depression. Weight is a not very accurate measure of metabolic health. Dieting is not the only way to get healthier. You can be of a normal weight, but if you have a belly, it doesn’t bode well for you. Belly fat, high cholesterol and high blood pressures are key risk factors for diabetes. High belly fat might indicate poor glucose control or insulin resistance. Globally, 9% of people have diabetes. People with diabetes find that it is more difficult for glucose to enter the cells. People with belly fat tend to develop shorter telomeres. There is a connection between short telomeres and diabetes. Weight cycling (increase and decrease) is very unhealthy and should be avoided. Constantly thinking about eating less also produces a cognitive strain. Instead of dieting, one could be physically active and eat nutritious foods. Reducing sugar can lead to metabolic improvements and simple carbs are bad. There is mixed research on caloric restriction. Learn to measure your insulin sensitivity by testing your fasting insulin and glucose. Cutting back on sugar will work wonders for your body. When you crave for sugar, surf the urge. Sit down and close your eyes and imagine the snack and the flavour, but do not eat it. Understand that the cravings will pass and dissipate. Stop eating when you are moderately full, at around 7 or 8 out of 10.
This idea – that improving your metabolic health is more important than losing weight – is vital, and that’s because repeated dieting takes a toll on your body. – Elizabeth Blackburn
Our body has a set point that it defends, and when we lose weight, we also slow our metabolism in an effort to regain the weight (metabolic adaptation). – Elizabeth Blackburn
Dieting can create a semi-addictive state, and it’s also just plain stressful. Monitoring calories causes cognitive load, meaning that it uses up the brain’s limited attention and increases how much stress you feel. – Elizabeth Blackburn
To Be Continued 🙂