Ungayandisa njani i-Telomeres yakho ngokuzilolonga-kwaye kutheni uza kufuna

Umxholo

• ICardio yiNdlovukazi yokwandisa iiTelomeres zakho
• Ungawulandela njani umkhondo wakho weTelomere Fitness
• Uphengululo lwe

Kumacebiso angaphandle echromosome nganye ekwiseli nganye yomzimba wakho kukho iipilisi zeeproteni ezibizwa ngokuba zii-telomere, ezikhusela imizila yemfuza ekonakaleni. Uya kufuna ukuyenza umsebenzi wakho wokuzigcina ukuze ugcine ezi telomere zinde kwaye zomelele. Emva kwayo yonke loo nto, i-DNA esempilweni ithetha ukuba usempilweni.

Kwaye iindaba ezilungileyo kukuba awukwazi ukugcina i-telomeres yakho kuphela i-vibrancy kodwa uphinde uyakhe (i-a.k.a. yandise) emva kokuba iphelile (ngoxinzelelo, ukungabikho kokulala, kunye nokunye) -kwaye ngokwenene ubanike ukuhlolwa kwexesha. (Idibeneyo: Uyenza njani into yokuba ujonge iiTelomeres zakho ukuba zicothise ukuguga kwaye uphile ixesha elide)

ICardio yiNdlovukazi yokwandisa iiTelomeres zakho

Ukusukela oko kwafunyaniswa ukuba umthambo wokwakha i-telomeres-ngokuvuselela imveliso yomzimba ye-enzyme telomerase-umbuzo ubumalunga neyona ndlela isebenzayo yokuzilolonga. Isifundo esitsha esivela kwiKlinikhi yaseYunivesithi yaseSaarland eJamani sifumanise ukuba umzuzu omnye wama-45 ujikeleze umsebenzi we-telomerase kubaqeqeshi kangangeeyure ezininzi emva, ngelixa isekethe yomatshini wobunzima bendabuko yayingenampembelelo. Emva kokusebenza kathathu ngeveki kangangeenyanga ezintandathu, iimbaleki-kunye neqela le-HIIT (elitshintshisanayo ngemizuzu emine yokubaleka kunye nejogs ezilinganayo) -linyuke i-3 ukuya kwi-4 yepesenti yokunyuka kobude be-telomere; Iqela lokulinganisa alibonanga lutshintsho.

Ngenxa yokuba isantya esiphezulu sentliziyo xa sisenza unyamezelo kunye nekhefu lokuzilolonga sivuselela iiseli ezijonge ngaphakathi emithanjeni yethu yegazi, oku kubangela ukwanda kwe-telomerase (kunye ne-nitric oxide synthase), utshilo umbhali okhokelayo wokufunda uChristian Werner, MD. wenza idipozithi kwiakhawunti yokuguga ngalo lonke ixesha, utshilo.

Nangona kunjalo, awufuni kuwisa iintsimbi, utsho isazinzulu somthambo uMichele Olson, Ph.D., a Ubume I-Brain Trust pro: "Uqeqesho lokumelana ngundoqo ekugcineni imisipha kunye namathambo njengoko sikhula." (Ulwazi oluthe kratya: Olona hlobo lubalaseleyo lokulwa ukuguga onokuthi ulwenze)

Ungawulandela njani umkhondo wakho weTelomere Fitness

Ukwanda kweenkonzo zovavanyo lofuzo kuthetha ukuba umthambo ophakathi unokufumana ukuba zilunge kangakanani na iitelomere. Kwiindawo zokuzivocavoca ezifana ne-NY Strong eMamaroneck, eNew York, amalungu anokuthi avavanywe ii-telomeres zawo, emva koko afumane isicwangciso somthambo somntu. Kwaye i-TeloYears ekhayeni lekhithi ye-DNA ($ 89, teloyears.com) isebenzisa uvavanyo lwegazi lokuncamathisela umnwe ukumisela iminyaka yakho yeselula esekwe kubude beetelomere.

"Ndincoma ukuba uvavanye i-telomeres yakho yonke iminyaka emihlanu ukuya kwe-10 ukuze ubone indlela oguga ngayo," kusho uMichael Manavian waseGreenwich DX Sports Labs, eqhuba uvavanyo kwi-NY Strong.

Kwaye okwangoku, landela ukhokelo lomqeqeshi uJillian Michaels, incwadi yakhe entsha, Izitshixo ezi-6, ityhila izicwangciso ezixhaswe yisayensi zokunceda umzimba wakho ukuba ube ngcono: "Ndihlala ndibandakanya uqeqesho lwe-HIIT kwirejimeni yam-kunye neyoga, ebonakaliswe ukunciphisa uxinzelelo kwaye ngaloo ndlela ikwanceda ukugcina ii-telomeres."

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