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The lifetime of an emotion, even a very unpleasant one, is no longer than ninety seconds—unless you try to chase it away or engage with it. Then it lasts longer.
“May I be in peace.” “May my heart be filled with kindness.” “May I be a source of kindness for others.” Picture your heart radiating love. Picture a pet or person that you feel complete love for. Let that love radiate out toward others in your life.
Mind-body techniques, including meditation, Qigong, tai chi, and yoga, have been shown in clinical trials to improve wellbeing and reduce inflammation.1 Many types of meditation also promote the mental skills for metacognition, changing how we see and respond to stressful events.
We provide brief instruction or further resources on several of the methods below on our website, telomereeffect.com
after three weeks of an intensive residential insight meditation retreat, experienced meditators had longer telomeres in their white blood cells than when they began, whereas the control group showed little change.
Mindfulness-based stress reduction, or MBSR, is a program created by Jon Kabat-Zinn at the University of Massachusetts Medical School for people with no or little meditation experience.
MBSR includes training in the nature of the mind, mindful breathing, a mindful body scan (in which you slowly move your attention from your toes to the top of your head), and yoga. Taking a class in a group is a unique live experience, but for those who don’t have access to MBSR locally, the University of Massachussetts Medical School’s Center for Mindfulness offers an online course (http://www.umassmed.edu/cfm/stress-reduction/mbsr-online/). Their website also has a registry of trained MBSR teachers globally so you can see if you are near one.
When the caregivers practiced Kirtan Kriya for twelve minutes a day for two months, they increased their telomerase by 43 percent and decreased their gene expression related to inflammation.
A brief description can be found here: http://alzheimerspreven tion.org/research/12-minute-memory-exercise.
They found that people who practiced Qigong for four months had significantly greater increases in telomerase, and reductions in fatigue,
Many people are sensitive to how the body changes during this meditative activity, and they can feel a tingling sensation in the tips of their fingers (called chi/Qi sensation).
he studied this in men with low-risk prostate cancer. The men ate a diet high in plants and low in fat; they walked for half an hour, six days a week; they attended weekly support group sessions. They also practiced stress management on their own, with gentle yoga stretches, breathing, and meditation. In a prior randomized, controlled trial, this program was shown to slow or stop the progression of early-stage prostate cancer. At the end of the three months, the men’s telomerase had also increased. Further, those who had greater reductions in their distressing thoughts about prostate cancer
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Your Wellbeing current major stressful exposures clinical levels of emotional distress (depression or anxiety) social support Your Lifestyle exercise and sleep nutrition chemical exposures
Severe Stress Exposure Score: If you scored 0, you have low risk. Telomere points (Circle): 2
Clinical Distress Score: If you do not have a diagnosable condition, you are at low risk. Telomere Points (Circle): 2
4
4
5
4
5
Social Support Score: If you scored 24 or 25, you are high in social support. Telomere Points (Circle): 2
About three times a week, I did vigorous activities such as running or riding hard on a bike for 30 minutes or more each time.
Almost daily (five or more times a week), I did vigorous activities such as running or riding hard on a bike for 30 minutes or more each time.
Exercise Score: If you chose options 4, 5, or 6, you are at low risk. Telomere Points (Circle):
note the CDC also recommends muscle-strengthening activities at least two days a week).
People who are more physically active appear to be better buffered from the telomere shortening that occurs due to extreme stress than people who are less active.9 Additionally, an intervention showed that exercising forty-five minutes three times a week led to increases in telomerase.
0
0
Sleep Score: If you scored a 0 or 1 on both questions, you’re at low risk. Telomere Points (Circle): 2
3 servings or more a week of these products?: 1
At least daily?: 1
Not regularly: 1
organ meats):
What?! One of the most nutritious foods on the planet!
Once a week or more: 0
Mostly eat whole foods: 1
Telomere Nutrition Score: If you scored a 4 or 5, you have excellent protection from diet. Telomere Points (Circle): 2
Those who ate a half serving of seaweed each day had longer telomeres later in life.
it should be sufficient to have fish several times a week, or take a gram of omega-3 oils a day.
Sugar carbonated beverages are linked to shorter telomeres in
three studies,16 and it is prudent to assume that daily consumption would be a sufficient dose to have an effect, as suggested in one of these studies. Most sweetened beverages have over 10 grams of sugar, typically 20 to 40 grams.
No
No
No
No
Telomere Chemical Exposure Score: If you answered all nos, you have
low risk from chemical exposures. Telomere Points (Circle): 2
14
If you scored a 2 on any area in the summary grid, you are doing a great job at telomere protection. You are doing more than simply dodging risk. Typically, this score means you are performing protective behaviors every day, engaging in the daily work creating the foundation of a good healthspan.
Choose an Area to Work On
Processed meats, social support, chemicals - hair dye
overdoing a workout can actually promote oxidative stress, and overdoing it on a chronic basis (overtraining) may cause serious damage to you and your telomeres.
I worry about Tatia
