The Telomere Effect
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Average rating3.5
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About the book: The Telomere Effect (2017) explains why some people look and feel younger than others. This book will walk you through the science of telomeres, which are at the cellular root of the aging process. You'll learn how it's possible to do right by your telomeres and live a longer life.
About the authors: Dr. Elizabeth Blackburn, PhD, shared the Nobel Prize in Physiology or Medicine in 2009 with two colleagues after uncovering the molecular nature of telomeres. She is now president of the Salk Institute and a professor emeritus at University of California, San Francisco.
Dr. Elissa Epel, PhD, is a leading health psychologist who studies stress, aging and obesity. She is a professor in the Department of Psychiatry at University of California, San Francisco, and a member of the National Academy of Medicine.
My highlights:
Stress is a killer but you can protect your body by simply responding to it differently. you can protect your telomeres, and your health, by simply viewing stressful situations as challenges, instead of threats.
The way you think affects the health of your cells. negative thought patterns are bad for telomeres.
Being pessimistic puts you at risk for shorter telomeres because it makes you feel threatened in stressful situations.
Depression and anxiety are terrible for your cellular health.
Exercise and rest are key to building up your telomeres. Exercise is also essential to the health of your telomeres, but too much of it can cause problems.In other words, healthy telomeres depend on moderate workout regimens.
Two of them were found to promote the activity of telomerase: high intensity interval training and moderate aerobic exercise. The third, resistance training, had basically no effect on telomerase.
Overtraining syndrome, caused by too much exercise with too little rest and recovery. It disrupts sleep, causes a susceptibility to illness and a tendency toward moodiness.
Deep sleep is also crucial
Longer sleep means longer telomeres, and at least seven hours is needed
Metabolic health is much more important than overall weight. Belly fat is a big culprit here
A safe neighborhood promotes healthier living. the more green space, like parks, in a neighborhood, the healthier the telomeres of the residents.
