Dr. ELIZABETH BLACKBURN & Dr. ELISSA EPEL’S THE TELOMERE EFFECT MEMORIZATION BOOKLET
MentorBo Mentor Box x
WHY YOU NEED TO FILL OUT THIS BOOKLET!
Theory is useless compared to action. This booklet is what will separate you from everyone else. The science is unequivocal: Learning Science has shown that retention increases dramatically when new information is immediately recalled (verbally or via writing), as well as when it is practically applied to your life.
NOW WHAT?
WHAT YOU WILL LEARN
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Watch the video online or on your USB Flash Card.
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Pause the video as needed to fll out this booklet.
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Don’t worry about fnishing all at once. Stop. Start. Come back. It’s all up to you.
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Apply the techniques discussed in this booklet to your life.
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Notice the results. Then double down on what especially works for you.
NOTE - You do NOT need to read
1. Some people age well while others start an early decline into aging and illness. It’s easy to blame this discrepancy on “good” or “bad” genes but the personal lifestyle impact on genetic wellbeing is profound—and it’s within your control. 2. Stressful situations are an inescapable part of life. However, it isn’t stressful events but your response to them that directly affects your telomeres. Practicing beneficial ways of coping with adverse life events will protect your telomeres. 3. Your telomeres are not just about you. Te same influences on your chromosomes also impact the telomeres of your family, friends, coworkers, children, and neighbors.
The Telomere Effect
points. You should read it, but you don’t have to.
to learn and apply its key
BIG IDEA #1: PREMATURE AGING INNER VS OUTER AGE
SHOELACE AGLETS
Everyone ages, but not everyone ages well. wo people of the same age can feel and look very differently, and be in very different stages of health. Tis is something you probably already know, from conversations with friends and coworkers, or just from looking in your own mirror when you wake up in the morning.
o visualize telomeres, think of the little plastic caps on the ends of shoelaces. Tese little plastic tubes, called aglets, are there to protect your laces and guide them smoothly through your shoes. When they wear down and crack, or if they come off, your laces will unravel and fray. Your shoes will look haggard and eventually the laces will lose their functionality.
What you may not know is that there is a scientific reason for this phenomenon, deep within your body at the cellular level. elomeres, DNA that live on the ends of your chromosomes and foster cell renewal, play a large role in the age you feel, how quickly your physical appearance fades, and when your health deteriorates. So, a 60-year-old woman with lengthy, robust telomeres may both look and feel much younger and more vivacious than a 45-year-old man whose telomeres are short and frail.
Your telomeres are doing the same work as aglets, for your cells. If telomeres become too short and worn down, cells will age prematurely—and as you and your cells are one and the same—so will you. You can’t choose the state of the telomeres you were born with. However, science shows that there are important and practical ways you can influence your telomeres and have some control over your cellular wellbeing.
“Control begins with knowledge—knowledge about telomeres and how their length corresponds to your daily habits and health.”
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APPLICATION TO LIFE: ENVISIONING OLD AGE
QUESTION How do you visualize old age for yourself? Circle all answers that may apply.
a. When I retire, I still want to remain active in the world. I’d love to volunteer or work part-time doing something I find fun. b. I’ve seen how my grandparents and parents have aged, so I’m ready for the worst. I’ll probably spend my final years in and out of the hospital with all kinds of chronic problems. c. I hope I have lots of children and grandchildren who will keep me young and on my toes. d. I’m scared of being dependent on everyone around me and a burden to my loved ones. e. Growing older is a gift that not everyone gets. I have several role models of successful aging that I look to for inspiration and motivation. Of course, some of these responses have negative connotations. And it’s understandable to be both hopeful and apprehensive about your later years. But if you can visualize the reality you want, this gives you a goal to work towards, and a concrete reason to bolster your telomeres.
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BIG IDEA #2: STRESS RESPONSES THREAT OR CHALLENGE
REDIRECTION NOT ELIMINATION
Chronic, prolonged stress in your life can have a damaging effect on your cells, but it’s your stress responses that shorten your telomeres.
Sports psychologist, Jim Afremow, consults struggling athletes. He worked with a sprinter who felt that her main issue was stress. Before a race, her pulse would soar and her heart would pound in her chest. Rather than “cure” her of this, Jim coached her to view the stress as a necessary and positive driving incentive to perform, not a hindrance. Te runner shaved milliseconds off her hundred-meter time—which for a competitive runner is massively beneficial.
Tere are two different kinds of stress response: threat and challenge. A threat response tells your body that a stressful situation is intimidating or dangerous. It might make you nervous, worried, or even physically ill. If you’re about to go on a blind date and you feel nauseous and shaky, you’re agonizing over the outfit you chose, and secretly hoping the other person doesn’t even show up—you are having a threat response to a stressful situation.
Your stress response is a constructed, mental reaction to an external situation. Like the runner, you can learn to manipulate your reaction. When you encounter stress, it’s the difference between telling yourself, “I need this stress to compete/perform” versus saying, “Tis is the last thing I need right now, when I have to compete/perform.” One study that exemplified this principle looked at students taking the GRE. Researchers found that those who embraced their stress as a way to help them succeed actually scored higher on their tests.
A challenge response embraces a stressful situation as emboldening. It does not necessarily eliminate nerves or anxiety, but it gives you a sense of excitement and energy. Tis is the “good stress” that gives you better focus, and sets you up to come out of a stressful event on top. So, imagine that blind date situation again. Maybe you have some butterflies in your stomach, but you’re also really excited to meet this new person who you have a lot in common with, and you’re ecstatic that your new outfit looks this good. Between the threat response and the challenge response, can you guess which one is better for your telomeres?
It’s important to note that a challenge response does not magically lower or eliminate your stress. Instead, it channels this energy in a positive direction so that you can face taxing events with excitement and anticipation, rather than dread. Imagine saying, “I’m excited!” instead of, “I’m nervous…” the next time you find yourself confronted with a difficult scenario. You have the power to alter your mindset with kind words and confident thoughts.
“Instead of feeling your body’s stress responses and viewing them as harmful, a common experience in your brain’s database, you can think about your body’s arousal as a source of fuel that will help your brain work quickly and efficiently.”
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APPLICATION TO LIFE: CHANGING THE STORY THOUGHT EXPERIMENT Imagine a recent stressful situation in your life, one to which you had a threat response. Tink of the narrative that ran through your head, causing that reaction. Now try to rewrite the narrative, using the stress to your advantage.
I get so nervous before conference calls at work. I feel sick to my stomach and worried I will mess up when I’m talking, or they will ask me a question to which I won’t know the answer. What if instead I tell myself, “Te reason I host these calls is that I am the expert on this topic”? My associates are calling in from around the world because they are seeking out my knowledge and guidance.
EXERCISE Here’s another way to tackle a threat response. In the midst of the stressful event, ask yourself, “Will I care about this or will this affect my life ten years from now? A year from now? Even a month from now?” Tis kind of distancing is a proven path to forming a healthy challenge response. 4
BIG IDEA #3: THINK POSITIVE TUNE IN TO YOURSELF
NEGATIVE MENTAL PATTERNS
Negative thought patterns such as pessimism, excessive rumination, distracted concentration, and hostility are counter-productive to actual problemsolving and efficacy, though they often masquerade as such. Studies show that persistently reacting in negative ways to your surroundings and circumstances can negatively impact your cellular health. For many people, being a pessimist or a worrywart comes naturally, and it can be these mental habits that can be difficult to kick. However, if you learn how to spot these mental behaviors and redirect them into positive channels, you will significantly bolster your telomeres.
Pessimism and hostility are graspable concepts, but what about rumination, distracted concentration, and thought suppression? Tese patterns will look different for everybody. Ruminating is the act of rehashing your problems over and over. Spending every waking hour thinking about your student loan debt, or about the one bad answer you gave during a job interview, are examples of ruminating. Distracted concentration is when multitasking goes awry. You think you’re being productive at work when you jump back and forth between answering emails, creating a budget report for your boss, preparing PowerPoint slides for a conference call, and writing up employee evaluations that are due next week, but you’re actually making yourself more distracted and are not using your time efficiently.
Get to know your own habits of thinking and try to temper them and lessen their negative impacts. You might find it helpful to work with a counselor, therapist, or psychiatrist to help get perspective on your mental habits and health. Some anxiety and depression is hereditary—meaning it’s not just a matter of personal habits, it’s a matter of genetics— and there are solutions that can help you with both. No matter how smart or successful you are, you will benefit from quality therapy. If cost is prohibitive, seek out your local community counseling center and they will assist you. If quality care is your concern, look for therapists who specialize in treating other therapists or highly educated individuals. Even a few brief sessions can be tremendously helpful.
Tought suppression is when you try so hard to avoid something that you can’t help but think of it. Consider a dieter who obsesses over thoughts of a good donut, or a man who goes to work so intent on tuning out his marital problems that they are all he can focus on. Tese activities are stealthy bad behaviors. Tey disguise themselves as constructive or helpful, but they are actually the opposite.
“It is true that telomeres tend to be shorter with negative thinking. But they may be stabilized or even lengthened by practicing habits that promote stress resiliency.”
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APPLICATION TO LIFE: ELIMINATE THE NEGATIVE QUESTION
EXERCISE
Before you can adjust your thought patterns, figure out what they are. Are you a classic pessimist? Do you exhibit short bursts of hostility to others when you’re stressed? Are you an over-thinker? Are you always distracted by your problems?
Self-compassion can go a long way for positive thinking, and studies show it can increase optimism and mindfulness. Tink of a difficult situation in your life and follow these steps: 1. Say whatever expression feels true to your circumstances:
I know I’m self-critical. I rarely feel confident in the quality of my work and I’m always looking for outside validation. Even though I’m not overweight, I compare the tone and shape of my body to the surfers I follow on Instagram. I feel like I’m letting myself and my partner down by being anything less than exceptional and…
“Tis is hard.” “I can’t handle this.” “Tis is stressful.”
2. Acknowledge the reality of your suffering. Be truthful but sympathetic.
“Suffering is part of life.” “I’m not alone.” “A lot of people have these problems.”
3. Put your hands over your heart or somewhere comforting, maybe over your eyes or clasped gently in front of you. ake a deep breath and say something that you need to hear.
“I will accept myself as I am.” “May I be strong.” “May I be kind to myself.”
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BIG IDEA #4: EXERCISE REGIMENS ‘HIIT’ THE GYM
CELLULAR PAC-MAN
Studies show that those who exercise and promote cardiovascular fitness have healthier telomeres and ward off aging longer than those who live a sedentary lifestyle. If you maintain a realistic level of fitness by engaging in a variety of moderate exercises, you will reduce inflammation, improve your mood, reduce acute stress reactions, and lengthen your telomeres.
A recent study sought to clarify the relationship between exercise and the length of telomeres. It looked at 1,200 pairs of twin, which detached the effects of exercise from genetics. After adjusting for age and other factors, it was clear that the active twins had longer telomeres. Further studies show that sedentariness is harmful to your cells and metabolic health.
Whether you regard exercise as a torture chamber or a sanctuary, your cells love it and need it. Physical exercise generates autophagy, which the book describes as, “Te Pac-Man-like process that eats up damaged molecules.” Tis clean-up crew reduces inflammation, increases mitochondria (increased energy!), and helps reduce oxidative stress. Exercise also releases endorphins and boosts dopamine, which makes you happier, calmer, and helps you sleep better at night. Remember, if you’re sweating and uncomfortable during your workout, you’re exchanging immediate comfort for future comfort, energy, happiness, and health.
In a small study based out of Saarland University Medical Center (Homburg, Germany), researchers were hoping to figure out if certain kinds of exercise are more beneficial for telomeres than others. Tey found two different kinds to be extremely beneficial in increasing telomerase activity (the enzyme that makes and replenishes telomeres): moderate aerobic exercise for 45 minutes, three times a week, for six months, and high-intensity interval training (HII). It also helps to change up your exercise routine and incorporate multiple categories of exercise— everything from biking to gardening to strength training—in order to increase telomerase activity, improve telomere maintenance, and avoid boredom!
“Fear not, you don’t need to be an ironman. Significant telomere benefits are gained by having a very moderate, achievable level of fitness.”
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APPLICATION TO LIFE: GET MOVING
ACTIVITY If you like a steady cardiovascular workout with moderate intensity: Walk or run at about 60% of your maximum ability three times a week for 40 minutes.
If you prefer high-intensity interval training: Cardiovascular Workout (Running) Warm up (easy)
10 minutes
Interval (repeat 4 times) Run (fast)
3 minutes
Run (easy)
3 minutes
Cool down (easy)
10 minutes
If you want a less intense interval workout: Cardiovascular Workout (Walking) Interval (repeat 4 times) Walk fast (on an exertion scale of 1 to 10, do 6 or 7)
3 minutes
Stroll gently
3 minutes
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BIG IDEA #5: SLEEP BENEFITS
SLEEPING TIPS
Te benefits of a good night’s sleep are numerous, which makes the detriments all the more obvious after you’ve spent a night tossing and turning. Sleeping soundly and getting enough hours makes you more alert, regulates your metabolism, and bolsters your mood and your emotional stability. Scientists have long conducted studies that have made these connections. In more recent research, they are also looking at sleep habits and telomeres. As it turns out, when your sleep suffers, so does your telomere health.
It may feel like an unwelcome return to childhood, but having a clear bedtime makes a big difference. Make sure your bedroom can get completely dark at night. Blackout curtains are inexpensive and abundantly available online. Wearing a comfortable sleeping mask can also provide this light-blocking quality, especially if you travel frequently. Comfortable earplugs help reduce noise from snoring partners, restless pets, and street traffic. Blue light from electronic screens has been linked to poor sleep. Fortunately, there are inexpensive blue light blocking glasses available, even without a prescription. Using a pair of these glasses for work on the computer and phone past sunset can be surprisingly beneficial. Herbal sleep remedies such as valerian root, kava kava, gaba, and melatonin may also help, but make sure to discuss these options with someone knowledgeable such as a doctor or pharmacist.
Resilient telomeres depend on getting enough sleep on a consistent basis, and on having good sleep-wake rhythms. “Good” sleep is a three-part equation: quantity, quality, and sleep-wake rhythm. Numerous studies indicate that a minimum of seven hours is the ideal target for telomere health. However, your body will tell you if you need in excess of eight to feel your best the next day. A general rule to remember, if you’re excessively sleepy during the day, your sleep quality is probably suffering at night. Tose who rate their own sleep quality as “poor” are more likely to have short telomeres. Additionally, inconsistent sleep is problematic. If your sleep clock is disrupted because you fall asleep and wake up at all hours, it disrupts telomerase activity too.
Whether or not you lose sleep because you feel that you are “too busy” to get to bed on time, you are coping with chronic insomnia, or you’re suffering from sleep apnea, there are measures you can take to correct negative sleep patterns. If stress is keeping you up at night you can practice mindfulness exercises or seek help from a professional counselor. You and your partner need to set boundaries at night and make sure that getting to bed by a certain hour is a priority.
“Most of us probably already know we need more (and better) sleep—the problem is figuring out how to get it.”
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APPLICATION TO LIFE: CATCHING Z’s
5 SLEEPING HABITS Consider implementing any or all of these habits in order to boost your sleep quality: 1. Spend 5-10 minutes in transition: Te key here is to calm down an overly active mind by transitioning it into a state of absorbed attention. ake 5 minutes to read, 5 minutes to meditate, and practice deep breathing. 2. Listen to soothing music: Calming music relaxes your nervous system and your mind. ry light classical music, a new age spa mix, or even nature sounds. 3. Set a mood for relaxation: Here you are creating a restful and peaceful environment. Use essential oils, light a candle, and dim the lights. Wear blue light blocking glasses after 8:00pm. 4. Brew warm herbal tea: Do this an hour or more before bedtime (so you aren’t disrupted by bathroom breaks!). A mug of chamomile, lavender, or rose petal tea will help you wind down. 5. Perform bedtime stretches: Gently roll your head in one direction for 1 minute, and then switch directions. You can also try forward bends. Sit on your bed with your legs out in front of you, take deep breaths, and slowly stretch towards your feet, hinging at your waist. Ten slowly roll back up to a straight spine. Finally, you can try “child’s pose.” Kneel, inhale, and bend down at the waist until your head is on the bed, and stretch your arms out long in front of you. Rest here for a few minutes and breathe deeply. ransition into “shavasana” for an additional resting pose afterwards.
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BIG IDEA #6: WEIGHT DISTRIBUTION APPLES & PEARS
DON’T COUNT CALORIES
Weight alone is a poor measure of telomere health, because it does not take into account your muscle-tofat ratio, nor does it consider where the fat on your body is stored. In fact, there are no strong, directly causal links between weight and telomere length. It turns out that when it comes to your telomeres, where you carry your weight matters the most.
Studies show that there is no positive correlation between strict dieting, weight loss, and healthy telomeres. Belly fat is another story; too much of it can lead to insulin resistance and indicates poor metabolic health. If left unchecked, people with belly fat develop shorter telomeres over the years, which can then worsen insulin problems. It’s therefore no surprise that there is a strong connection between diabetes and short telomeres.
Excess fat around the stomach and liver is an indicator of “metabolic syndrome,” a cluster of conditions such as high blood pressure and high blood sugar that can lead to heart disease and stroke. It can also lead to “insulin resistance,” a pre-diabetic state which occurs when your cells respond abnormally to insulin. Excess weight around the organs also signals shortened telomeres.
Don’t obsess over BMI, which doesn’t tell you how much muscle versus fat you have and where it’s stored. And avoid fasting diets that stress your body out both mentally and physically, because as we’ve seen, such stress can have a negative impact on your cellular health.
“At the end of the day, telomeres tell us not to focus on weight. Instead, use your level of belly protrusion and insulin sensitivity as an index of health.”
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APPLICATION TO LIFE: METABOLIC HEALTH QUESTION
EXERCISE
So, how can you figure out the state of your metabolic health?
Dieting may stress your telomeres out, but binge eating is also harmful. Here is a helpful exercise if you find yourself struggling with overeating come mealtime:
1. What is your waist-to-hip ratio (WHR)? Are you apple-shaped, i.e. your stomach is wider than your hips and thighs? Or are you pear-shaped, with a narrower waist and wider hips? Greater WHR predicts 40% greater risk for telomere shortening over the next 5 years.
1. Breathe. Be aware of your entire body and ask yourself how hungry you are, right now. What information are you using to answer this question? (Rumbling stomach and headache for extreme hunger; boredom or discomfort if you are not hungry at all.) 2. Rate your physical hunger on a scale of 1 to 10, with 10 being extremely hungry. rain yourself to eat before you get to 8. If you’re ravenous, you will eat a lot, and fast. 3. When you do eat, fully savor each bite and the experience of eating. 4. After you’ve eaten, pay attention to the physical feelings of fullness. Rate your fullness on a scale of 1 to 10, with 10 being extremely full. Learn to stop eating around 7 or 8.
you are what you eat
2. Have your doctor measure your insulin insensitivity by testing your fasting insulin and glucose. 12
BIG IDEA #7: NUTRITIONAL DIET FOOD AS MEDICINE
HABITS BUILD HEALTH
It’s no secret that your dietary choices have a huge influence on your overall health. Oftentimes, you gravitate toward the foods that you grew up eating, but that does not mean you are destined to eat that way forever. Follow what your doctors have been suggesting for years: eat whole foods and stick to non-sugary drinks. You’ll be thankful for your healthier choices during your golden years.
Certain vitamins and nutrients bolster cell health and lengthen telomeres. Luckily there are supplements available to ensure you get the basic essentials: omega3s, vitamins C, B, and E, fiber, antioxidants, and flavonoids are all associated with longer telomeres. It’s also a good idea to take quality vitamin supplements when you aren’t getting enough of a certain essential nutrient. And of course, you should avoid key foods (see “Application to Life”) that would end up on any dietitian’s blacklist.
Even if you don’t know all of the technical science behind it, you probably know the health risks associated with a poor diet that’s light on nutrients and whole foods and heavy on sugars, saturated fats, and processed foods. Heart trouble, weight gain, high blood pressure, high blood sugar, and even depression are linked to poor diet.
If making a dietary change feels overwhelming, Dr. Epel has some tested strategies. Start with small changes you can build on instead of attempting to make big, instant changes stick and last (statistically, they don’t). Mornings are the optimal time to make lasting changes, don’t leave them to the end of the day when you’re tired and willpower is low. ry “stapling” new dietary choices onto preexisting activities, to make them easier and more familiar. Drink a glass of water every time you get a refill on coffee or order a salad to eat before your meal when you go out for burgers. Little steps build great results.
Te foods you eat can also cause inflammation and insulin resistance, as well as oxidative stress, which occurs when the free radicals in your body outnumber the antioxidants. Tese conditions are dangerous in their own right and can lead to diabetes, but they also damage your cells, proteins, genes, and your telomeres.
“Worry less about any particular food item and focus instead on eating a variety of fresh, wholesome foods. You’ll find yourself enjoying foods that fight inflammation, oxidative stress, and insulin resistance, without needing to plan carefully in advance.”
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APPLICATION TO LIFE: ON THE MENU TELOMERE-FRIENDLY FOOD CHOICES
Food, Drinks, and Telomere Length Associated with Shorter Telomeres
Associated with Longer Telomeres
Red meat, processed meat, white bread, sweetened Fiber (whole grains), vegetables, nuts, legumes, seadrinks, sweetened soda, saturated fat, omega-6 poly- weed, fruits, omega-3s (salmon, arctic char, mackerel, unsaturated fats tuna, sardines) High alcohol consumption (four drinks or more per day)
Dietary antioxidants, including fruits, vegetables, but also beans, nuts, seeds, whole grains, and green tea Coffee
Vitamins Associated with Shorter Telomeres
Associated with Longer Telomeres
Iron-only supplements
Vitamin D (mixed evidence), Vitamin B (folate), Vitamin C and E, Multivitamin supplements (mixed evidence)
elomere-Friendly rail Mix: • 1 cup walnuts • ½ cup cacao nibs or dark chocolate chips • ½ cup goji berries or other dried berries Optional Additions: • ½ cup dried unsweetened coconut flakes • ½ raw or unsalted sunflower seeds • 1 cup raw almonds
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BIG IDEA #8: COMMUNITY MATTERS CREATING CONNECTION
NEIGHBORHOODS
Where you live affects your health. It matters whether you feel safe and have trustworthy, helpful neighbors, clean sidewalks, and green space. Tese elements have a positive effect on your telomeres.
In a study based in the Netherlands, 93% of the sample rated their neighborhoods as generally good. Tese were obviously good environments, but the specific qualities, such as level of vandalism and perception of safety, showed an association with telomere length. Surveys conducted in Detroit, San Francisco, and Hong Kong found that certain features of urban life—vacant buildings, trash in the streets, fear of crime, and a lack of access to green space— were tantamount to shorter telomeres.
Conversely, if you do not trust your neighbors, live in fear of your surroundings, experience low social cohesion on your block, regularly see litter, and feel stuck in your neighborhood, it puts stress on your telomeres and contributes to cellular aging. Dr. Epel suggests three, simple, actionable steps to strengthten your interpersonal connections (and telomeres!). Saying “thank you” and expressing sincere gratitude in other ways to your co-workers, friends, and family on a daily basis immediately increases feelings of social cohesion. Being present and attentive to the people you are interacting with while you are interacting with them is a rare gift you can give someone and it helps build trust. Lastly, hugs and other loving touches releases oxytocin (feel good chemical) in both of you—it’s a win-win!
Some of these factors are not necessarily in your control. You can’t always overthrow social stressors— you may not be in a position to move, and you can’t choose your neighbors—but you can make them better through small, intentional actions that foster kinship in your neighborhood and create better surroundings for everyone. Work to create an environment where everyone’s telomeres will thrive.
“Knowing how places and faces affect your telomere health can be reassuring, or it can be unsettling. But all of us can take steps to improve the health of our neighborhoods and create positive social connections.”
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APPLICATION TO LIFE: MAKE THE GRASS GREENER QUESTION What are some actions you can take to address the negative impacts of your social setting?
I can genuinely smile when I pass people on the sidewalk, and actually ask, “How are you doing today?” I can offer the bounty of my summer garden to my neighbors. I can organize a neighborhood potluck, or volunteer to w ork at my polling station on election days. I can make my voice heard at town council meetings and advocate for green spaces.
THOUGHT EXPERIMENT Studies show that racism and prejudice have an adverse effect on telomeres. Our brains are programmed to unconsciously react to people who look different than us. You may view them as stra nge, uncertain, or even hostile. However, you don’t have to act on these thoughts, or make considered judgments about others because of them. It is worth thinking about biases you harbor or assumptions you may make about others, and then spend some time deconstructing them. 16
BIG IDEA #9: AVOID TOXINS & POLLUTANTS CANARY WARNING
CLEAN LIVING
Everywhere you spend time, from work to the outside world, and even your home environment, has the potential for hazardous exposure to chemicals and contaminants. Scientists have now known for decades that some of these substances, such as pesticides, heavy metals like cadmium and lead, arsenic, and benzene, are detrimental to human health.
From the food you buy, to the cleaning products you use, to the household choices you make, you can do your homework to figure out how to reduce the presence of toxins in your home and in your body. Odds are, you’re probably doing this already—you just didn’t know it was for the good of your cells! Do you avoid microwaving plastic containers? Do you gravitate to organic produce? Do you buy natural countertop spray because you just like the smell better? Decisions like this will reduce your exposure to toxic chemicals.
However, recent and ongoing research is exploring the connection between these chemicals and cellular damage. In particular, studies are revealing that certain toxins affect telomere length, either shortening them or lengthening them at an uncontrollable rate, which can lead to cancer.
Natural alternatives such as white vinegar and baking soda can replace harsh bathroom cleaners. Add some salt and fresh lemon juice, and you’ve got yourself a stain remover for your laundry. Te Internet is rich with information on this topic, and Dr. Epel provides resources in the book, such as www.ewg.org , to help you inform yourself on safe products to use in your home and on your body. It can be an awkward transition if you’re used to buying whatever’s cheapest, but once you switch, you’ll be happy you did.
elomeres are your body’s “canary in a coal mine.” Tey are susceptible to the pollutants in your environment, and their length, like a swooning canary under the influence of carbon monoxide, signals the degree of your contact with harmful materials. Certain dangerous chemicals lengthen telomeres at dangerous rates, while others can shorten your telomeres.
“More research is needed to fully understand the connection between these chemicals and cell damage, but in the meantime it is reasonable to take all the precautions you can.”
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APPLICATION TO LIFE: SHOP SMART & EAT SMART TIPS ON TOXINS 1. Careful when you turn up the heat on meat. Use ventilation when cooking meat on a grill or gas stove. ry to avoid exposing the food directly to open flames, and don’t eat any charred pieces. 2. Avoid pesticides by purchasing organic fruits, vegetables, and meat. Better yet, grow your own. 3. Use natural cleaning products. You can find these in the store, or even make them yourself. Tere is a wealth of “recipes” online. 4. Research personal care products to make sure your soaps, shampoos, and make-up contain natural and organic ingredients that are free of harmful chemicals. 5. Purchase house plants that purify the air, such as Boston ferns, peace lilies, and English ivy.
AN IMPORTANT LIST OF TELOMERE TOXINS Chemicals Linked to Shorter elomeres: Heavy metals, such as cadmium and lead Chemicals Linked to Longer elomeres (Long telomeres in these conditions indicate a possible risk of uncontrolled cell growth and some forms of cancer): •
Dioxins and furans
•
Arsenic
•
Particulate matter
•
Benzene
PCBs Chemicals Linked to Shorter elomeres (Agricultural pesticides and lawn products): •
alachlor
•
metolachlor
•
trifluralin
•
2,4-dichlorophenoxyacetic acid (also known as 2,4-D)
•
permethrin
Mostly no longer produced but still present in the environment: toxaphene DD Chemicals Linked to Shorter elomeres: Polycyclic aromatic hydrocarbons (PAHs)
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BIG IDEA #10: SYMBIOTIC TELOMERES CELLULAR SUPERHERO
MACRO & MICRO
We’ve discussed many ways in which your telomeres can be affected by external influences. Now it’s time to consider how you might be affecting somebody else’s cellular health. Consider the people around you, the people you care about and whose wellbeing you value, from your own children to your next-door neighbors. How much support do you provide when these individuals are experiencing stress? How nurturing are you? How often do you express love, encouragement, and care?
Our bodies are direct reflections of our life experiences, beliefs and surroundings. You may not understand exactly how it all works together, but now you know more than you did when you started. Dr. Epel, Dr. Blackburn and MentorBox want to issue you, yes you reading these words right now , a friendly challenge: now that you know the best ways to protect your telomeres and extend your health span, what are you going to do with your many years of good health, energy and wisdom? What legacy do you plan on leaving?
You can cultivate a positive environment, whether it’s at home, in your city, or at work. You should engage in the kind of interactions and behaviors that you would like to receive. elomere health is a very symbiotic concept. What’s good for your telomeres is good for your children, your community, and for all people around the globe. When we all engage in societal stress reduction, we all win. When we all engage in the kind of habits and actions that destroy our cells and shorten our health spans, we all lose.
Every day you wake up, you have an opportunity to make a positive difference in someone’s life. Some days that difference may feel smaller than others, but trusting communities of healthy people do not spring up overnight or accidentally—like all good things— they take time. Your cellular health is directly connected to the environment you create and live in—be that one of salubriousness abundance or dysfunctional detriment. Maintain your telomeres and support the telomeres of others by eating mindfully, practicing compassion, cultivating connection, and staying active throughout your long, happy, and healthy life.
ake care of your mental, emotional, and physical health. Promote the wellbeing of your friends, family, and neighbors through support, communication, empathy, and smiles.
“elomere science offers molecular proof of the importance of societal health to our individual wellbeing. We now have a way to index and measure the interventions we create to improve that health. Let’s get started.” 19
APPLICATION TO LIFE: ACTION & SUPPORT QUESTION Consider all the things you’ve learned about your cellular wellbeing. What works and what doesn’t? Big changes that happen overnight are unsustainable. Small, persistent changes are durable and enduring. Can you name th ree realistic things you can do to work on your telomere health?
1. Start taking walks around town a couple nights a week. 2. Organize a neighborhood cookie (or fruit) exchange this Christmas. 3. urn off my work phone at night so I’m not always distracted by emails.
THOUGHT EXPERIMENT Studies show that interpersonal relationships can bolster your telomeres when the outside world is unsympathetic. Tink about your spouse/partner, friends, family, neighbors, and co-workers. Consider the support you get from these groups and the safety you feel in their presence. Tink of ways you can “show up” for these people, cultivate connections, give mutual support, and express gratitude. 20
MY OWN NOTES
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MY OWN NOTES
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MY OWN NOTES
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