What are telomeres?

Telomeres are structural elements at the ends of our chromosomes, the carriers of our genetic information. They are comparable to protective caps and prevent changes to the genes. Each time a cell divides, the telomeres become a little shorter until a critical length or shortness is reached and no further cell division can take place. As a result, the cell becomes dormant or degraded. Without the telomere function, the chromosomes would be affected by these shortenings and cell damage and dysfunction would occur prematurely.

The number of cell divisions is therefore limited, depending on the telomere length. The faster the telomeres lose length, the lower our ability to regenerate and the faster our ageing process progresses. Telomere length is therefore a key to a longer and healthier lifespan.

The length of telomeres is actually considered a marker for the biological age of a person, i.e. the age measured by their physical and mental condition. In contrast, we know the chronological age, which we define in numbers. Of two people with the same chronological age, the person with shorter telomeres has a higher risk of age-related diseases or a shorter life expectancy. The person with longer telomeres, on the other hand, can look forward to good physical and mental health and a longer life expectancy.

Lengthening the telomeres

A key to longevity, health and regeneration is telomere length. How can we stop telomeres from shortening for as long as possible? What influencing factors can lengthen our telomeres? The answer is obvious: not only genetics, but also lifestyle, psychological stress, diet, mental attitude and exercise can have a lasting effect on telomere length.

Studies suggest that telomeres can change faster than previously assumed. After just one to six months of mental or physical training, telomere segments could be lengthened. Whether biological age is also affected so quickly is still the subject of research.

Good to know

Exercise is an ideal way to reduce oxidative stress and demonstrably lengthen telomeres, as studies have shown. Moderate aerobic endurance sport, such as slow jogging, cycling or swimming, is helpful. Exercising for 45 minutes three times a week is particularly effective. Diet, lifestyle, quality of sleep and general health are also important factors influencing telomere length.

What does genetics have to do with it?