? So can telomeres become longer? The answer is yes. There are five factors that affect telomere length. they are
? (1) pressure
Stress can shorten telomeres. Telomeres shorten not because of stress itself, but because of how you feel about stress. People have two different reactions to stress. One is the threatening reaction of fear, with increased heart rate and blood pressure, and the expression is stiff and motionless. The other is the challenging reaction of excitement, with increased heart rate and increased oxygen content in blood, ready for battle. The speed of telomere shortening in the face of stress depends on the ratio of threat and challenge. Decompression methods include: think more broadly, such as identity threat, don't start to doubt life and yourself because of one thing, your value is reflected in many dimensions, even if you have temporary problems on the one hand, you are still the mainstay of society. Think further, for example, you can call yourself by the third person, or imagine that you are participating in a TV series of life, and the other person is watching from a distance. Moderate stress can exercise people's ability to resist pressure and is good for physical and mental health.
? (2) Emotion
In addition to threatening stress, there are three negative emotions that can affect telomeres. One is hostility, feeling that the whole world is against itself; The other is that pessimists always have negative expectations for things; The third is thinking, unable to concentrate, it is useless to think, but still want to think. Man is the only animal species that doesn't live in the present. Other animals are doing what they think now, but people can do one thing and think of another. Negative emotions are characterized by people's fascination with the authorities. We can challenge the sense of pressure, learn to observe ourselves from the bystander's point of view, identify emotions, label them, accept them, and then deal with them with a self-caring attitude, imagine them as an intern, forgive this inexperienced and kind-hearted young man, treat themselves with a self-deprecating attitude, and face them with a relaxed attitude, and the emotions will gradually disappear. Think that we will produce 65,000 thoughts every day, and your negative emotions are just one of them, so you won't care. You can also focus on cultivating your concentration and fight paranoia through meditation. You can also design life goals and find a sense of mission. The best mental state is conscientious, diligent, organized, not impulsive and full of responsibility, that is, a gentleman works all day. ?
? (3) Exercise
The purpose of our exercise is health and longevity. The principle of fitness lies in that the human body is not an ordinary machine, but a living thing, cells can be regenerated and functions can be rebuilt. The human body is an anti-fragile system. The stronger it is, the essence of exercise is a moderate blow to the body. In terms of molecular biology, there is a kind of molecular free radical in human cells, which is actually an ordinary molecule. But if one electron is missing, it will attract electrons from other molecules around, and other molecules will ask for electrons from other molecules, so many molecules are infected. If a chain reaction is found, it will lead to cell problems. If too many cells go wrong, people will suffer from oxidative stress and get sick. Free radicals are harmful to the body, but our metabolic system will produce free radicals at any time, and exercise will increase free radicals, and the human body is an anti-fragile system. The sudden increase of free radicals will stimulate antioxidants, which will give free radicals an electron and relieve oxidative stress.
? Exercise methods are divided into three categories:
(1) Aerobic endurance training, you can run or walk, so that 60% of your strength and intensity can reach the point where you can breathe and talk. Run for 40 minutes at a time and three times a week.
(2) High-intensity interval training: warm up for 10 minutes, then run for 3 minutes, jog for 3 minutes, walk for 10 minutes, and repeat four times, three times a week.
(3) Resistance training, including stretching and weightlifting, can make you stronger, and it is better to cooperate with the first two.
(4) Dieting to lose weight
? Telomeres don't care about your weight, they care about how big your stomach is. Waist-hip ratio is a good indicator. Hypercholesterolemia, hypertension and insulin resistance are the precursors of metabolic syndrome-heart disease, diabetes and cancer.
How to control your stomach? Dieting is not feasible. The human body is an anti-fragile system, which means that the more you lack, the more you need to absorb. The problem of obesity in modern society is because we can't stand the temptation of cheap food and don't need physical labor, that is, we are overnourished and don't exercise.
In the age of overnutrition, you don't need to eat less, just eat right, and the Mediterranean diet will do. Back to molecular biology, from the perspective of telomeres, cells have three enemies:
? get inflamed
Obesity can make cells more prone to inflammation, triggering a vicious circle of inflammation and telomere shortening. Omega-3 fatty acids can prevent inflammation, and there are many omega-3 fatty acids in fish, milk and organic eggs.
Oxidative stress response
? Vitamin c and vitamin e can cope with antioxidant stress. Fruits, carrots, tomatoes, potatoes and some green vegetables all have these two vitamins.
Insulin resistance
? Eat less sugar and sugary drinks, especially Coca-Cola. Vitamin D is good for telomerase, so you can be satisfied with nothing to bask in the sun.
? In short, eating correctly and doing more exercise is the way to health, and a healthy lifestyle is an attitude towards life. You have good control over yourself, you don't need to control it deliberately. What's delicious? You can eat it or not. Life is not extreme, not addicted, and it is natural to be truly free to do what you should do.
(5) Human environment
Poverty is very bad for telomeres. As long as it can meet the basic needs of life, money has little direct influence on telomeres. On the contrary, social relations are more important than money. The higher the education level, the longer the telomeres will be, and the more important the occupation will be, which is more important than income. This is the effect of different social status on telomeres. What is even more frightening is that this kind of influence is hereditary, so it is everyone's responsibility to build a good family-before pregnancy, both husband and wife are reliable people. Their telomeres should not be too short. During pregnancy, play to ensure adequate nutrition, live in a stress-free environment, and give the child enough support and care after he comes out.
? Even if we inherit the telomere length, people's fate is not doomed at birth. We can always do something to lengthen telomeres of ourselves and others. Your telomeres are not controlled by yourself, but also by everyone around you. Conversely, other people's telomeres are your business. Health is not a competitive project. People can live a long and healthy life without struggle, so people should live a chic life and tie their shoelaces every time.
? PS: The content of this article comes from the telomere effect interpreted by teacher Wan Weigang.