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Over the past 100 years, we have managed to extend the human lifespan to relatively high numbers. We owe this mainly to medical advancements that have allowed us to conquer many infectious diseases. Progress in diagnostics and treatment has enabled us to reach increasingly older ages, which we now take for granted. Besides modern medicine, knowledge about how a healthy lifestyle helps slow down ageing and improve quality of life also contributes to longevity. A frequently mentioned concept in mainstream science is telomeres, which appear to be a useful indicator of longevity. Why is that, and is it really the best indicator? You’ll find the answers in this article.
What Are Telomeres and How Do They Work?
Telomeres are the end sections of DNA. Unlike bacteria, human DNA is linear—it has a beginning and an end. It is organised into 23 pairs of chromosomes, and each of them has telomeres at its ends, which can be imagined as protective caps. Each species has specific telomeric DNA sequences that repeat multiple times. This repetition allows the formation of a specialised structure that protects our chromosomes from shortening.
Telomeres undergo shortening with each cell division. This process happens continuously because our bodies constantly need to recycle old cells and regenerate by creating new, young cells. Every time a cell divides, DNA replication (copying) occurs. However, copying double-stranded DNA poses a challenge for cells. These strands run in opposite directions, but the enzymes responsible for copying DNA only work in one direction. As a result, one strand always remains incomplete, leading to a gradual shortening of the DNA.
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Telomere Length and Ageing
One strand of DNA becomes slightly shorter with each cell division due to telomere shortening. This means that the number of cell divisions is limited by the length of the telomeres. Once telomeres become too short, the cell can no longer divide—it ages and eventually dies. Therefore, telomere length can serve as a useful indicator of cellular ageing. The only cells that do not experience telomere shortening are stem cells and cancer cells. These possess an active enzyme (telomerase) that can extend telomeres, allowing them to divide indefinitely unless other factors, such as mechanical or other types of damage, intervene. [1]
However, the data is not always straightforward. Telomere length depends not only on the age at which it is measured but also on the type of cells, genetics, and lifestyle. Accelerated telomere shortening is associated with a significantly higher risk of diseases such as cardiovascular disease, diabetes, certain types of cancer, and osteoporosis. These conditions considerably reduce lifespan. [2]
What Factors Accelerate Telomere Shortening?
Telomere length naturally decreases with age. It is a process that cannot be entirely avoided. However, certain factors can influence their length positively or negatively. Factors that accelerate telomere shortening are often linked to oxidative stress and inflammation [2]:
- Smoking
- Lack of sleep
- Lack of physical activity
- Obesity
- Consumption of highly processed foods
- Stress
From a longevity and health perspective, we can slow down telomere shortening. Any form of physical activity is associated with longer telomeres. Whether studies focused on strength training or aerobic activities (such as running), physically active individuals consistently show significantly better telomeric DNA status, which corresponds to a lower risk of chronic diseases and premature ageing [3 – 4]. While we cannot stop the passage of time and ageing itself, we can certainly slow it down.
What Other Factors Influence Longevity?
While telomere length indicates cellular ageing, it is not the sole determinant of longevity. It may suggest accelerated ageing, but it can also reflect the consequences of an unhealthy lifestyle. Longevity is multifactorial, meaning it is influenced by a wide range of variables. One of the strongest factors affecting longevity is lifestyle, which impacts not only telomere length but also the long-term functioning of the entire body.
In addition to lifestyle, genetics also play a role in health and longevity. Whether it is a predisposition to certain diseases or an inherent ability to live longer, genetic factors cannot be ignored. However, they can be influenced through lifestyle choices, a concept known as epigenetics.
The risk of chronic diseases and a lower quality of life is also linked to gut microbiome health. The gut microbiome significantly affects immune function and even brain activity. A healthy gut microbiome is associated with a lower incidence of chronic diseases ranging from diabetes to depression.
A long and high-quality life depends not only on physical health but also on mental well-being and strong social relationships. These factors influence health through the intricate connections between the nervous system, brain, immune system, and endocrine system. [5]
How to Live Longer and Healthier
Research conducted in recent decades clearly supports the positive impact of exercise on overall—both physical and mental—health. It is also well established that getting enough of quality sleep is irreplaceable and affects daily functioning and dietary habits. A varied diet for longevity, containing all essential macronutrients, rich in protein and fibre, and low in processed foods, provides the body with the right fuel and building materials. However, a healthy lifestyle encompassing exercise, sleep, and a nutritious diet would be incomplete without mental well-being and meaningful relationships.
We don’t need to “reinvent the wheel” or search for trendy biohacking techniques. The key pillars for a long and healthy life are:
- Physical activity
- Sleep
- Diet
- Mental well-being
- Strong relationships
The synergy of these five factors not only helps slow telomere shortening but also brings countless other benefits that enable a longer and healthier life. We have already explored additional tips on how to extend lifespan in previous blog posts.
Conclusion
Telomeres can serve as a reliable indicator of how quickly our cells are ageing. If their shortening is accelerated due to poor lifestyle choices, the risk of developing chronic diseases increases, significantly reducing lifespan. However, longevity is not solely dependent on telomere length but rather on the complex interactions that take place at the molecular and cellular levels within the human body. Therefore, the most effective approach to achieving a longer and healthier life lies in comprehensive lifestyle changes and a proactive attitude towards one’s health.
[1] Heidinger BJ, Blount JD, Boner W, Griffiths K, Metcalfe NB, Monaghan P. Telomere length in early life predicts lifespan - doi: 10.1073/pnas.1113306109
[2] Shammas MA. Telomeres, lifestyle, cancer, and aging - 10.1097/MCO.0b013e32834121b1
[3] Song S, Lee E, Kim H. Does Exercise Affect Telomere Length? A Systematic Review and Meta-Analysis of Randomized Controlled Trials -: 10.3390/medicina58020242
[4] Tucker LA, Bates CJ. Telomere Length and Biological Aging: The Role of Strength Training in 4814 US Men and Women - doi: 10.3390/biology13110883
[5] Tausk, Francisco et al. “Psychoneuroimmunology.”- doi:10.1111/j.1529-8019.2008.00166.x
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