การเปลี่ยนแปลงรูปแบบการดำเนินชีวิต..ช่วยยืดความยาวส่วนครอบปลายโครโมโซม(Telomeres)ได้อย่างมีนัยสำคัญ (ภาษาอังกฤษ)

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Dr. Gabe Mirkin's Fitness and Health E-Zine

Lifestyle Changes Lengthen Telomeres

September 29, 2013

A study led by Dr. Dean Ornish followed 35 men with low-risk prostate cancer for five years. Ten of the men were given a special lifestyle plan with weekly instructions for several months, while 25 were informed of the lifestyle changes but not put in special discussion groups or lectures. The lifestyle-change group increased their telomere length by an average of 10 percent, while the control group had a telomere shrinkage of three percent (The Lancet Oncology, published online September 17, 2013).

The program followed by the lifestyle-change group included:
• A low-fat, low-refined carbohydrate diet, with unprocessed, plant-based whole foods;
• Walking for thirty minutes six days a week;
• Managing stress with yoga, meditation, stretching, breathing and relaxation; and
• Attending a support group for one hour each week.

Telomere Length Predicts How Long a Cell Will Live

How long a cell in your body lives is guided by information supplied by chromosomes, a rope-like chain of genetic material called DNA. Single cells reproduce by dividing everything inside them to form two cells. That means that the chromosomes have to split in two to supply a new chromosome for each of the two new cells formed by cell division.

The ends of each chromosome have a cap called a telomere to protect the chromosome ends from being destroyed by sticking to each other. Telomeres are like the tips of shoelaces that are placed there to keep the ends of shoelaces from fraying. Every time a cell divides to form two cells, pieces of telomere break off to shorten the telomere. Eventually the telomere becomes so short that it does not protect the ends of the DNA in chromosomes from sticking together and destroying each other to kill the cell. So the longer the length of a telomere, the longer the cell can live and divide.

Dr. Ornish’s Healthful Diet
Dean Ornish recommends that you:
• eat natural and unprocessed foods;
• eat plenty of fruits, vegetables, whole grains, beans, seeds and nuts;
• restrict fat, calories, and sugar;
• restrict meat and all fried foods;
• restrict processed foods.

He ranks foods from most healthful (Group 1), to the least healthful (Group 5), and recommends staying as close as possible to the top group for all of your meals while restricting foods in the lower groups.

Group 1: Fruits, fresh vegetables, whole grains, legumes, nonfat dairy, egg whites, soy products.
Group 2: Avocados, seeds, nuts, oils, canned vegetables, low-fat dairy, decaffeinated beverages.
Group 3: Seafood, refined carbohydrates, concentrated sweets, oils higher in saturated fats, margarine.
Group 4: High-fat animal products, whole-fat dairy, mayonnaise, pastries, cookies, pies.
Group 5: Red meat, egg yolks, fried foods, hot dogs, organ meats, butter, cream, tropical oils.

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เซลตรงปลายโครโมโซมนี่มีส่วนสำคัญอะไรกับร่างกายครับนอกจากทำหน้าที่ยึดเซลล์ไว้ด้วยกันครับ