New Research Suggests Meditation Slows Down Aging
Telomeres are the sentinels of our cells, guarding our chromosomes from damage. But like all sentinels, they wear down over time. As our telomeres shorten, our cells age and eventually die.
But there is hope! Research by Nobel Prize winner Elizabeth Blackburn has shown that meditation may slow down the shortening of telomeres. This suggests that meditation may help us to age more gracefully and live longer, healthier lives.
“The bad news is that our telomeres shorten as we age. The good news is that we have some control over how fast they shorten.”
The Telomere Effect by Dr. Elizabeth Blackburn and Dr. Elissa Epel
What are telomeres?
Telomeres are the protective caps on the ends of chromosomes. They are made up of repetitive DNA sequences that protect the chromosomes from damage. Telomeres shorten every time a cell divides, and when they reach a critical length, the cell dies.
How does meditation affect telomeres?
Meditation is a practice that involves focusing your attention on the present moment. It has been shown to have a number of health benefits, including reducing stress, improving sleep, and boosting the immune system.
New research has shown that meditation may also slow down the shortening of telomeres.
👉 One study, published in the journal Psychoneuroendocrinology in 2013, found that a three-month meditation retreat led to a 30% increase in telomerase activity in participants.
The study included 30 participants who were randomly assigned to either a meditation retreat group or a wait-list control group. The meditation retreat group participated in a three-month intensive meditation program that included meditation instruction, daily meditation practice, and group discussion. The wait-list control group did not participate in any meditation activities.
At the beginning and end of the study, all participants had their telomerase activity measured. The results showed that the meditation retreat group had a significant increase in telomerase activity compared to the control group. The increase in telomerase activity was equivalent to about 10 years of biological age reversal.
The researchers also measured levels of stress and inflammation in the participants. They found that the meditation retreat group had a significant decrease in stress and inflammation compared to the control group. These findings suggest that the increase in telomerase activity in the meditation retreat group may be due to a decrease in stress and inflammation.
This study is the first to show that a meditation retreat can lead to an increase in telomerase activity. The findings suggest that meditation may be a promising way to slow down the aging process and reduce the risk of age-related diseases.
👉 Another study found that a group of people who practiced chanting meditation for just 12 minutes a day for eight weeks had a 43% increase in telomerase activity.
A study published in the journal PLoS One in 2014 investigated the effects of chanting meditation on telomerase activity in a group of healthy adults. The participants were randomly assigned to either a chanting meditation group or a wait-list control group. The chanting meditation group practiced chanting meditation for 12 minutes a day for eight weeks. The control group did not participate in any meditation activities.
The results showed that the chanting meditation group had a significant increase in telomerase activity compared to the control group. The increase in telomerase activity was equivalent to about 9 years of biological age reversal.
👉 A study by Dean Ornish and colleagues investigated the effects of an Ayurvedic lifestyle on telomerase activity in men with low-risk prostate cancer. The Ayurvedic lifestyle included a vegetarian diet, yoga, meditation, and breathing exercises.
The study included 30 men who were randomly assigned to either the Ayurvedic lifestyle group or a control group. The men in the Ayurvedic lifestyle group followed the Ayurvedic lifestyle for five years. The men in the control group did not make any changes to their lifestyle.
At the beginning and end of the study, all participants had their telomerase activity measured. The results showed that the men in the Ayurvedic lifestyle group had a significant increase in telomerase activity compared to the men in the control group. The increase in telomerase activity was equivalent to about 10 years of biological age reversal.
👉 Another study published in the journal Aging Cell in 2017, investigated the effects of a 12-week yoga intervention on telomerase activity, oxidative stress, and inflammation in a group of healthy adults.
The participants were randomly assigned to either a yoga intervention group or a wait-list control group. The yoga intervention group participated in a 12-week yoga program that included a variety of yoga poses, breathing exercises, and meditation. The control group did not participate in any yoga activities.
At the beginning and end of the study, all participants had their telomerase activity, oxidative stress, and inflammation levels measured. The results showed that the yoga intervention group had a significant increase in telomerase activity and a significant decrease in oxidative stress and inflammation levels compared to the control group.
The researchers also measured levels of stress and anxiety in the participants. They found that the yoga intervention group had a significant decrease in stress and anxiety levels compared to the control group. These findings suggest that the yoga intervention may have reduced oxidative stress and inflammation levels by reducing stress and anxiety.
👉 This latest study, published in the journal Oxidative Medicine and Cellular Longevity in 2018, investigated the effects of a 10-week yoga intervention on telomere length, cognitive function, and stress levels in a group of postmenopausal women.
The participants were randomly assigned to either a yoga intervention group or a wait-list control group. The yoga intervention group participated in a 10-week yoga program that included a variety of yoga poses, breathing exercises, and meditation. The control group did not participate in any yoga activities.
At the beginning and end of the study, all participants had their telomere length, cognitive function, and stress levels measured. The results showed that the yoga intervention group had a significant increase in telomere length and a significant improvement in cognitive function compared to the control group. The yoga intervention group also had a significant decrease in stress levels compared to the control group.
The researchers also measured levels of inflammatory markers in the participants. They found that the yoga intervention group had a significant decrease in inflammatory marker levels compared to the control group. These findings suggest that the yoga intervention may have improved cognitive function by reducing inflammation.
“Chronic stress, like the stress of living in a noisy neighborhood or feeling socially isolated, can cause telomeres to shorten more quickly. On the other hand, things like meditation, yoga, and spending time in nature can help to reduce stress and protect telomeres.”
Conclusion
Overall, these studies provide strong evidence that yoga can have a positive impact on telomerase activity, telomere length, cognitive function, stress levels, and inflammation. Future research is needed to confirm these findings and to better understand the mechanisms by which yoga may have these effects.
How can I start meditating?
There are many different types of meditation. Some common types of meditation include:
Mindfulness meditation: This involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment. The anchor of your focus may be the rise and fall of your breath or the sensation of air through your nostrils.
Body Scan meditation, Yoga Nidra, or Non-Sleep Dest Rest: This involves focusing and progressively relaxing your body parts, starting at your feet, ending at the crown of your head.
Mantra meditation: This involves repetition of a sound syllable or short collection of words. Transcendental meditation is a form of mantra meditation. Famous mantras include the So Ham mantra and Gayatri mantra.
“We can't turn back the clock on aging completely, but we can slow it down. By making healthy choices about how we live, we can protect our telomeres and extend our healthspan—the number of years we live free from disease and disability.”
The Telomere Effect by Dr. Elizabeth Blackburn and Dr. Elissa Epel
Here are some additional tips for getting started with meditation:
Find a quiet place where you will not be disturbed.
Sit in a comfortable position with your eyes closed or gazing slightly in front of you.
Focus your attention on your breath. Notice the rise and fall of your chest or abdomen as you breathe in and out.
If your mind wanders, gently bring your attention back to your breath.
Start with a few minutes of meditation each day and gradually increase the amount of time you meditate as you become more comfortable. One minute, or 5 deep breaths, is a wonderful start.
Be patient and don't get discouraged if you have difficulty meditating at first. It takes practice to learn how to focus your attention and quiet your mind. With regular practice, you will start to experience the benefits of meditation.
