Hyperbaric Oxygen Therapy – An Innovative Method to Optimize Athletic Performance
Athletes are always looking for their next “win,” whether they are at the professional level or a weekend warrior. But, in doing so, they also encounter several challenges. Fatigue and injuries can seriously damage one’s competitive edge. In some cases, an injury or recurring injury forces athletes to abandon their sport completely.
In recent years, hyperbaric oxygen therapy (HBOT) has been proven as an effective way to address injuries, aid in recovery, and improve athletic output—both mentally and physically. Even if you’re an amateur athlete who is just passionate about your sport of choice, hyperbaric oxygen therapy is a viable way to take performance to the next level.
How hyperbaric oxygen therapy optimizes athletic performance
Research results speak volumes about hyperbaric oxygen therapy’s transformative impact on athletic performance.
Studies have shown positive benefits of HBOT:
- Contributes to faster healing, post-injury
- Expedites recovery from non-injury soreness
- Reduces incidence of injury occurrence or reoccurrence
- Breaks up the cycle of inflammation athletes often experience
- Heightens aerobic stamina, including lung capacity and cardiovascular endurance
Hyperbaric chamber benefits don’t stop there.
Cognitive performance, which is a foundational focus of the Aviv Medical Program, plays a crucial role in athleticism. Intensity, focus, and attention support the physical fundamentals of a sport.
Athletes who go through the Aviv Medical Program undergo both physical and cognitive training.
Two athletes who previously completed the program have spoken openly about the benefits they realized.
Alon Day, a three-time European NASCAR champion, also benefited from the program. Unlike other sports, race car driving is about intense, small motor movements. Race car drivers require significant grip strength to control the steering wheel at high speeds. Small movements of the hand and foot can make the difference between finishing first or crashing. The environment also takes a physical toll, as drivers wear a fireproof suit with no air conditioning, which can lead to dehydration.
Racing requires intense cognitive focus for an extended period. This is one area where Day made significant strides. After completing the Aviv Medical Program, he achieved approximately 15% improvement in cognitive function.
“There is nothing like it in the world. You cannot go to the gym and get the same results. When I came over there every morning, I felt like I was a bionic man, being in the hyperbaric chamber at the cutting edge of medicine. At the end of the hyperbaric treatment, when the season started, I was at my best. I won the championship, and I broke every record. In my opinion, this treatment is for whoever needs to be on top of their game.”
Peter Paltchik is a Judo champion who was not just looking to maximize his physical capacity, but also his cognitive fortitude. Paltchik describes the program as his “ace card” to success:
“To be an Olympic medalist, every second counts. You must be able to analyze, to react, to think very quickly. This is the difference between winning and losing. In order to be the most complete athlete and the best fighter I can, I must have the best cognitive capabilities such as handling extreme levels of stress, concentration, making decisions in real time. After I joined the program, I felt the improvements in my mind and body. I was sharper, more focused in fights, and I was able to make quicker decisions.”
As hyperbaric oxygen becomes a popular method for enhancing athletic performance, understanding the different types of chambers and finding the best program becomes key.
Which hyperbaric chambers benefit athletes the most?
While all hyperbaric chambers have the same goal—to deliver 100% oxygen in a high-pressure environment—different types of chambers work in different ways.
Monoplace chambers administer oxygen to one person at a time. The chamber’s structure reflects a tube or cylinder in which individuals lie in a horizontal position.
Soft-side monoplace chambers are more “portable” than the rigid cylinder HBOT chambers made of glass or plastic. But, it also cannot reach the level of pressurization to produce high-level results.
Neither of these chambers allow for the one key ingredient needed to achieve groundbreaking results: oxygen fluctuation.
Multiplace chambers or “suites”, such as the one at the Aviv Clinics facility in Dubai, utilize the science behind oxygen fluctuations in a pressurized environment. It is this mechanism that produces the underlying elements of enhanced athletic performance, including:
- New stem cells. Stem cells can exist as any cell type in the human body. As it relates to physical performance, stem cell production supports the heart, lungs, and muscles. Lungs breathe deeper and more efficiently, allowing athletes to perform at a higher level for longer periods without becoming winded. The heart is able to pump out more oxygenated blood to other organs and muscles, and muscle growth occurs at a faster pace.
- Hypoxia-inducible factor (HIF). HIF plays a role in angiogenesis, or the creation of new blood vessels. With more routes for blood to travel throughout the body—to the heart, lungs, muscle tissue—more oxygen is also getting to those areas. This prevents fatigue and muscle soreness. HIF also is instrumental in creating new red blood cells, ensuring that maximum oxygen flow goes to the organs.
- Vascular endothelial growth factor (VEGF). VEGF is a protein that gets released during HBOT treatments and “signals” blood vessel formation. Again, the more blood that can flow to key areas of the body, the higher one’s athletic capacity.
How can athletes gain the greatest competitive advantage?
With Paltchik and Day—and any athlete who is looking to reap the benefits of a hyperbaric chamber—it’s not just about the oxygen, or even the oxygen fluctuations. For athletes to reach their full potential, they need to incorporate additional components.
Paltchik and Day both experienced brain-based enhancements thanks to the cognitive training included in the Aviv Medical Program. Nutrition is another area athletes need to be cognizant of, especially when pushing their bodies to maximum output.
A comprehensive program also considers athletes’ unique goals, whether they’re coming off their sports season and are looking to facilitate recovery or want to start a new season in peak physical condition. And, athletes of all ages can benefit. One Aviv Clinics client was an 80-year-old Ironman competitor who achieved both measurable clinical improvements, as well as real-life gains in his race performances by shaving 24 minutes from his triathlon time.
The Bottom Line
Whether you are a professional athlete, or simply want to advance your athletic capabilities to its best potential, HBOT can help. To truly transform your game, the comprehensive approach of the Aviv Medical Program is second to none in achieving peak performance.
Contact us to learn more about how the Aviv Medical Program can help you achieve your goals.
Choosing the Right Hyperbaric Oxygen Therapy Program for You
Hyperbaric oxygen therapy (HBOT) has become available for more health conditions to help extend healthspan, improve physical performance, and manage cognitive decline. As more facilities providing HBOT open, different types of HBOT technology and treatment protocols have appeared. It has become increasingly important to understand the differences and identify the option best able to meet your health goals and needs.
What are the types of hyperbaric oxygen therapy chambers?
There are two types of hyperbaric oxygen therapy chambers: multiplace and monoplace chambers.
Multiplace chambers are large, modern, comfortable rooms that feature cushioned seating. They are designed much like a first class airplane seat, with personal entertainment tablets. Aviv Clinics clients receive their HBOT treatments in spacious multiplace chambers that allow them to sit comfortably and engage in brain training during the course of the session.
Aviv Clinics – Multiplace chamber HBOT suite
Monoplace chambers are rigid glass or plastic tubes that are meant for one person. Patients must use them lying down. Most clinics use monoplace chambers. People who are claustrophobic in small spaces might find them confining. People sometimes associate them with hospital burn units, wound care facilities, or MRI machines. They are sometimes even referred to as “Michael Jackson” tubes because the singer reportedly used this method from time to time.
What treatment program is used for HBOT?
HBOT treatment programs can range widely, so it is important to understand which protocol best fits your health goals. Some facilities offer single, spa-like experiences, while others provide basic HBOT for a few sessions to address specific issues. On the other end of the spectrum are comprehensive, research-backed programs, such as the Aviv Medical Program, that address issues such as mild cognitive decline, stroke, Lyme disease, PTSD and fibromyalgia.
Basic hyperbaric oxygen therapy for specific issues, such as gangrene, non-healing wounds, infections, and “the bends” experienced by some divers, has been used for decades. For these conditions, the number of HBOT treatments can be as few as one or two sessions.
A comprehensive HBOT treatment protocol, like the Aviv Medical Program, addresses issues that affect your healthspan and physical and mental performance. It differs not only because of the length—every client does at least 60, two-hour HBOT “dives” throughout the 12-week program—but also because it encompasses more than just hyperbaric oxygen therapy. Clients receive individualized exercise and nutrition coaching, as well as regular check-ins with a multidisciplinary team of physicians, physiologists, nutritionists, neuropsychologists, and other health professionals.
Be aware of clinics that offer unclear treatment protocols. Some of these facilities promote their services as more of a spa-like experience, with no standardized treatment plans or science-backed evidence to support their claims.
Is the HBOT program backed by research?
Review whether the facility you are considering has developed its treatment protocols based on scientific, peer-reviewed research. Every treatment you choose has the ability to affect your body positively or negatively, so doing your research and choosing a reputable clinic is paramount.
The pressure and length of treatments, as well as the oxygen dosage used in Aviv’s HBOT treatments, are the result of over a decade of peer-reviewed scientific research. This comprehensive protocol has been shown to maximize the body’s own regenerative power. It is a unique, proprietary system of modulated oxygen exposure that is only offered by Aviv Clinics.
What type of expert/clinician support is available?
An important consideration when choosing your hyperbaric oxygen therapy clinic is the type of expert support available to provide treatment and guidance. The best treatment protocols include a multidisciplinary team.
At Aviv Clinics, clients have access to an expert clinician team that includes physicians, physiologists, psychologists, and nutritionists throughout the 12-week program. The team continues to stay in contact with clients even after the treatment course to ensure they continue their progress. Subsequent six-month follow-up assessments are also part of the program and help clients continue to track their progress.
What assessments are performed?
Tracking progress from the start of the treatment course is needed to confirm whether your health goals were reached. Some clinics include scanning and diagnostic assessments as part of their offerings.
Aviv Clinics offers the industry’s most comprehensive battery of cognitive and physical tests to set a baseline for each client at the start. The Aviv Medical Program assessments include:
- In-depth medical intakes performed by our expert clinical team, including physicians, neuropsychologists, physiologists, physical therapists, and nutritionists
- Full battery of computerized cognitive testing that includes evaluation of your memory, focus, information processing speed, attention, and executive function
- Extensive blood tests
- Advanced MRI brain imaging protocols (anatomical, perfusion, microstructure)
- CPET – a heart and lung performance test to measure how the body produces energy with and without oxygen
- Body composition analysis, including gait, balance, and overall motor functions
- Full genetic sequencing
- Cellular performance tests including a stem cell count and assessment of aging biomarkers such as telomeres, which help to calculate your true biological age
The assessments are repeated at the end of the program. This allows our team to provide clients with a full report, summarizing progress throughout the program, and providing the data and analysis necessary to move forward with health and wellness goals.
Will there be medical support during the HBOT session?
Having professional oversight and support during your HBOT treatment is a critical consideration. At facilities that use small, monoplace tubes, clients are typically monitored through cameras.
At Aviv Clinics, a nurse is present inside the HBOT suite to support clients and ensure appropriate treatment during all hyperbaric dives. A trained technician also monitors the session from outside of the chamber. A physician is on site at all times during treatments as safety is Aviv’s top priority.
Is a comprehensive progress report provided?
Many condition-specific or other facilities work on a session-to-session basis. Even if a long-term recovery plan is the purpose, they may only track progress per HBOT treatment.
Aviv Clinics takes a holistic approach by providing all-encompassing and in-depth reports. After clients complete the Aviv Medical Program, the clinician team provides a detailed before-and-after cognitive and physiological analysis, showing their markers of improvement. Clients review their progress, one-on-one with the physician, who explains and interprets the data, and provides next steps.
The Bottom Line
An HBOT treatment protocol that is backed by research, supported by a multidisciplinary and caring clinician team, and a full range of assessments to show progress are all important considerations for choosing the right HBOT clinic to meet your health goals.
The Aviv Medical Program is rooted in extensive scientific research and trials conducted on HBOT treatment for a variety of conditions, including reversing the signs of biological aging, mild cognitive decline (MCI), post-stroke recovery, Traumatic brain injury (TBI), Lyme disease, and Fibromyalgia.
Contact Aviv Clinics to learn more about the Aviv Medical Program and how it can benefit you.
Life After a Diagnosis of Cognitive Decline: What Now?
Whether you have received a diagnosis of mild cognitive decline, dementia, or Alzheimer’s disease, exploring the possible causes is the first step in moving forward.
Symptoms like forgetting where you have placed your glasses, frequently asking the same question, or failing to recognize familiar people may have led you to seek medical attention. Perhaps your family noticed changes in your mood or personality and urged you to see a doctor. Being evaluated and having a diagnosis may be initially disconcerting and stressful, but how you proceed from here will determine your best outcome.
Often, what may be causing the cognitive issues is something controllable and treatable such as high blood pressure, high blood sugars, stress, anxiety, medications, or drug and alcohol use. No matter what is behind the decline, the key is addressing those things that can be controlled and treated, and then choosing a healthier lifestyle going forward.
What is cognitive decline?
Cognitive impairment is when a person has trouble remembering, learning new things, concentrating, or making decisions that affect their everyday life. It can range from mild to severe, escalating to the point where the person loses the ability to comprehend, write, or speak. At that stage, a person can no longer live independently.
Age is the greatest risk factor for cognitive impairment.
According to the Centers for Disease Control and Prevention (CDC), more than 16 million people in the United States are living with cognitive impairment. An estimated 5.1 million Americans aged 65 and older currently have Alzheimer’s disease, the most well-known form of cognitive impairment; this number may rise to 13.2 million by 2050, the CDC reports.
Stress and anxiety will most certainly follow on the heels of a diagnosis. Learning to cope in healthy ways will be crucial because stress and anxiety can worsen symptoms of cognitive decline. You may be tempted to isolate because you fear being embarrassed by your condition or want to hide your frustration when you are challenged to remember. However, do not shy away from being challenged. Do just the opposite.
Interact even more and engage in things that bring you joy. How you proceed after diagnosis could slow the progression or alter the trajectory of the disease.
Here are six things to do immediately no matter the diagnosis:
- Eat a healthy balanced diet with plenty of fruit and vegetables, good proteins and healthy fats, and limit those foods that contain saturated fats like butter and cheese. Some examples of brain-beneficial foods include coffee, blueberries, nuts, dark chocolate, and fatty fish like salmon, tuna, and sardines. Fatty fish contain omega-3 fatty acids which the brain uses to build brain and nerve cells, and are essential for learning new things and storing memories.
- Exercise for at least 30 minutes, five times a week. Whenever you exercise, you are pumping more blood to your brain tissues, and with that comes a lot of oxygen and other nutrients vital for the brain’s functioning. Walking or swimming are great ways to get oxygen-rich blood pumping to the brain.
- Challenge your brain daily with activities that keep it stimulated like doing puzzles, taking quizzes, and reading content you enjoy. They help exercise the brain, enhance creativity, improve problem solving, and may slow memory decline.
- Get adequate sleep. Stay away from things that may overstimulate your body like tea or coffee before bedtime. Put down your phone or computer a couple of hours before bedtime so you can decompress naturally and slowly. Sleep allows your body to cleanse the brain of toxins and waste. Getting enough is essential.
- Find a good support system. It will be critical to build a good support system now that you have received a diagnosis. Whether it is a spouse, a friend, a family member, or a support group, having a connection with someone who cares about you and knows what you’re going through can keep you from feeling alone.
- Manage stress. Self-medicating with drugs and alcohol will only worsen the symptoms of cognitive decline. Instead, try journaling, prayer, meditation, exercise, or whatever works to calm your inner spirit and reduce your stress load.
In some people, mild cognitive impairment can be reversed or remain stable, especially if it is linked to a medication. For others with a diagnosis of dementia or Alzheimer’s disease, the outlook can be harder to swallow since both are progressive conditions, and symptoms will eventually worsen. However, making lifestyle changes like healthy eating and exercising may slow the rate of progression.
The bottom line
Maintaining healthy lifestyle choices, including proper nutrition, exercise, social and cognitive activities, and adequate sleep, may help prevent or delay cognitive decline. For those who receive a diagnosis, the best approach moving forward is to cherish every moment of clarity, enjoy every day you are gifted, and maintain as many healthy choices as possible to slow down the disease.
As leaders in brain performance, the experts at Aviv Clinics understand the impact that a diagnosis of cognitive decline can have. The scientifically proven protocols of the Aviv Medical Program are designed to maintain your cognitive health and even improve the early biomarkers of Alzheimer’s disease and memory loss.
Contact us to schedule a free phone consultation with a client ambassador and learn more about how the Aviv Medical Program can help optimize your brain health and performance.
New Study Shows HBOT Can Reverse the Main Activators of Alzheimer’s Disease and Help Prevent Memory Loss
A groundbreaking new study has brought scientists one step closer to preventing and curing age-related cognitive decline, especially related to early stages of Alzheimer’s disease and dementia.
This landmark study, published in Aging on September 9th, is part of an ongoing program researching age-related cognitive decline. Conducted by the Sagol School of Neuroscience in Tel Aviv and Tel Aviv University, the study marks the first time that hyperbaric oxygen therapy (HBOT)—a non-pharmaceutical method—has proven effective in reversing the main activators and early symptoms of Alzheimer’s disease.
HBOT is a form of oxygen therapy that involves administering 100% pure oxygen to a patient in a pressurized environment. HBOT has been used for decades to treat other conditions, such as non-healing ischemic wounds, but for the first time, it also has shown promise as a potential treatment for reverse the main activators and early symptoms of Alzheimer’s disease and dementia and treat brain and cognitive problems.
A treatment based on this unique protocol is now available at Aviv Clinics Dubai.
Aging and reduced blood flow
The brain is an incredibly complex organism home to a vast network of nerve cells (neurons) that depend on oxygen to thrive. As we age, the number of blood vessels in our brain naturally begins to decline. This causes reduced blood flow to the brain, which in turn causes the brain to receive less oxygen. This decreased blood flow is also known as vascular dysfunction, and it’s a known precursor to Alzheimer’s disease, along with amyloid plaques.
What is an amyloid plaque?
Amyloid plaques are hard, insoluble clusters of proteins formed in the spaces between neurons. They’re formed from beta amyloids—microscopic protein fragments produced by certain cells in the body. In the brain, beta amyloids are found in the fluid between neurons, and a healthy brain usually flushes them out without consequence. However, just like plaque can accumulate on your teeth if you don’t clean them regularly, the same thing can happen in your brain.
As the brain ages, it’s more susceptible to forming amyloid plaques in its blood vessel walls. Once an amyloid plaque forms it can damage the neurons in the brain, ultimately resulting in neuronal death. These plaques are thought to contribute to the progression of Alzheimer’s disease and the cognitive decline associated with it.
For years, scientists have wondered whether or not it’s even possible to dissolve or shrink amyloid plaques. The groundbreaking new study proves for the first time that a unique protocol of HBOT can both reverse amyloid plaques and prevent them from forming in the first place.
How HBOT can reverse amyloid plaques
Study researchers initially used HBOT with mice to understand the effect it has on amyloid plaques. In this first part of the study, researchers delivered HBOT to a group of mice whose brains contained amyloid plaques. The mice received two 60 minute HBOT sessions a day, five days a week for four weeks. The researchers discovered that HBOT significantly reduced the amyloid burden in the mice’s brains, decreasing amyloid plaques by over 30% and shrinking plaques by nearly 19%.
HBOT was also shown to prevent the formation of new amyloid plaques, and the mice exhibited improved performance on cognitive tasks when compared to the control group, giving us evidence that HBOT improved their cognitive functions.
The mice-based study gave promising new evidence that HBOT can be used as both a treatment and a preventative measure for Alzheimer’s disease. Researchers then sought to use the same protocol with human subjects.
The human test group consisted of six patients around age 70, all suffering from mild cognitive impairment. After receiving 60 daily HBOT sessions over a three-month period, the patients saw significant improvements to their cognitive functions, including better memory recall, concentration, and response times.
The researchers theorize that this is due to HBOT’s ability to increase blood flow in the brain. When the brain receives more blood, it receives more oxygen. And when the brain receives more oxygen, it can function at its full capacity.
What this means going forward
The study gives us hope that HBOT can be used as a viable drug-free and non-invasive method to prevent and treat Alzheimer’s disease, bringing us one step closer to preventing and even repairing memory loss and mild cognitive impairment.
“By treating vascular dysfunction, we’re mapping out the path toward Alzheimer’s prevention. More research is underway to further demonstrate how HBOT can improve cognitive function and become an influential tool in the imperative fight against the disease,” affirms Dr. Shai Efrati, one of the investigators conducting the study.
Dr. Efrati is also a medical advisor to Aviv Clinics in The Villages, Florida, which is the only location in the United States to offer the specific HBOT protocol used in this remarkable study. The Aviv Medical Program uses comprehensive testing and assessments before, during, and after the treatment protocol to track progress and provide multidisciplinary clinical team support.
For more information about the Aviv Medical Program, HBOT treatment, and how it may help your brain health, please contact us.
To read the study published in Journal Aging – click here.
Reversing the Aging Process: A Closer Look at Telomeres
Aging seems to be an inescapable part of life…spines shrink, skin wrinkles, and attention spans dissipate. But what if aging was escapable — or at least reversible? What if scientists were able to target the root cause of aging in our very own cells and treat it as if it were an illness?
Researchers in Israel have conducted the world’s first study to prove that biological aging can be reversed. Through the targeted application of a unique hyperbaric oxygen therapy (HBOT) protocol, scientists were able to reverse the biological aging process in adults aged 64 and older. These findings are truly groundbreaking given the accessibility of hyperbaric oxygen treatment, however, Aviv Clinics Dubai is the only center in GCC region to offer this unique HBOT treatment protocol.
So how did these researchers manage to accomplish such a seemingly impossible task that existed only in science fiction just 50 years ago? The answer lies in telomeres, a critical component of your DNA.
What Are Telomeres?
Telomeres are essential components of a human cell that affect how our bodies age.
Understanding the role that telomeres play in your DNA is essential to understanding
(and reversing) the biological aging process. So let’s start with the basics.
DNA is a commonly understood component of human biology. Yet many of us do not go through life consciously thinking about the ways that our DNA functions. Let’s change that!
Your DNA contains the biological instructions necessary for your body to continue developing. There are millions upon millions of cellular processes occurring within a human body at any given time. DNA is essentially the manager of all of these processes — calmly instructing your cells to divide, consume, and produce complex proteins in order to stay alive. That’s where telomeres come into play. DNA sequences have beginnings and ends, which are capped off with an additional protective layer of DNA, also known as telomeres. Simply put, telomeres are simply the end-parts of your DNA.
Telomeres and Shoelaces
The term telomere (tel-uh-meer) draws from the Greek words “telos” and “meros.” Telos means “end,” while meros means “part.”
Telomeres work much like the hardened end caps of your shoelace. Those hardened end caps on your shoelace protect the delicate strings they are connected to. Without those protective caps, a shoelace can quickly come frayed and unusable. But as long as those protective caps persist, a shoelace can stay intact for quite some time — much like telomeres prevent damage from occurring to your underlying DNA. With intact telomeres, your cells are protected and they can continue functioning like normal. Without telomeres, your cells essentially begin to age and die.
The length of your telomeres begins to shorten as your body ages chronologically.
Notice the usage of the word “chronologically” in the previous sentence. Your chronological age is not the same as your biological age. In fact, your biological age is mainly determined by the length of your telomeres!
Short telomeres equate to an older biological age. Longer telomeres equate to a healthier, younger biological age. So it is completely within reason for a healthy 60 year old (chronological age) to be much younger biologically speaking, if they have long, healthy telomeres to continue to protect their cells.
As you’re beginning to see, the length of the telomere is the focus here. As we age, our telomeres shorten, exposing our DNA and leaving our body vulnerable to the diseases of aging. Some of the common diseases of aging — onset by shortened telomeres — include: Heart disease, Strokes, Diabetes, Cancer, and in some studies, dementia
When the telomeres in your cells become too short, they enter an aged, unhealthy state called senescence. In senescence, a cell can no longer divide to continue replenishing the body’s vital tissues. That is what then makes a person susceptible to the diseases listed above.
Telomeres, Oxygen, and Reversing Biological Aging
With the importance of telomeres to health and aging now understood, most people ultimately want to know how to protect them, and how to repair any degradation that has already occurred.
The scientific research team led by Dr. Shai Efrati, founder and director of the renowned Sagol Center for Hyperbaric Medicine and Research in Israel, proved — for the first time — that reversing biological aging is possible. By using hyperbaric oxygen therapy (HBOT), Dr. Efrati and his team of scientists were able to increase the length of telomeres in people aged 65 or older by more than 20%!
HBOT involves the patient inhaling pure oxygen in a pressurized environment. This study was conducted on 35 different adults, aged 65 and higher. Patients had their blood measured before the study, as well as during the 30th and 60th sessions of HBOT.
The findings were truly unbelievable: Patients who were given HBOT experienced telomere growth by more than 20% — in just three months! HBOT also had the effect of reducing senescent cells (those dangerous, aging cells with little-to-no telomere length) by as much as 37%. Those findings were the basis for creating the cutting-edge HBOT treatment protocol only available at Aviv Clinics.
How Can I Protect My Telomeres?
Unfortunately, about 30%-40% of your telomere length is attributable to genetics that are out of your control. Fortunately, that still leaves you with a wide margin to protect! Thankfully, there are many different ways you can protect your existing telomeres and thus control damage and the negative impacts of aging. These include:
Research has shown that people with high levels of physical activity have significantly longer telomeres than adults who are moderately active or sedentary. More specifically, adults who regularly exercise demonstrate a biological age difference of nine years when compared to those who don’t.
A Balanced Diet
Like regular exercise, a balanced diet is crucial in protecting telomere length. High levels of body fat create high levels of oxidative stress — stress that directly affects your cellular integrity.
In order to protect the length of your telomeres, you must reduce the levels of oxidative stress in your body. Maintaining a healthy, balanced diet that is rich in antioxidants can provide your DNA with the proper protection it needs to maintain healthy, long telomeres.
Avoiding Smoke & Alcohol
You already know that smoking and drinking alcohol aren’t the healthiest decisions — but did you know that people who smoke have shorter telomeres than those who don’t? Likewise, people who excessively consume alcohol experience faster levels of biological aging than those who don’t. The science is in! If you’re interested in protecting the length of your telomeres, stay away from tobacco and alcohol.
Stress, especially higher levels of cortisol, is one of the main reasons for shortened telomeres. Stress takes on many forms, but we are mainly concerned with: Psychological stress, Chronic stress, Life stress.
These kinds of stress raise the levels of oxidative stress placed on the cells of your immune system. Fortunately, there are many wonderful methods for mitigating stress in our daily lives. Whether it is mindfulness, martial arts, or meditating, you will likely be able to find a method that works best for you.