Telomere Attrition and It's Impact on Ageing

In this blog we dive deeper into another one of the Primary Hallmarks of ageing, Telomere Attrition. Primary Hallmarks are the root causes of damage that contribute to the ageing process.

We’ll explore what telomere attrition actually is and its consequences on ageing. We’ll also touch on some simple lifestyle factors that can help combat telomere attrition and therefore potentially slow down the rate of ageing.

Telomere attrition refers to the gradual shortening of telomeres, which are protective caps located at the ends of chromosomes. Think of telomeres as the plastic tips at the ends of shoelaces that prevent them from fraying. Just like these tips keep shoelaces intact, telomeres protect chromosomes from damage and prevent them from sticking to each other. However, each time a cell divides, these protective caps shorten slightly, causing telomeres to become shorter over time.

How It Works:

The End-Replication Problem: Each time a cell divides, the DNA that makes up the telomeres isn't fully replicated due to the limitations of the cell’s machinery (DNA polymerase). This means that with each division, telomeres lose a tiny bit of length.

Consequences:

When telomeres become critically short, they can no longer protect the chromosomes effectively. This triggers a range of responses:

• Senescence: Cells stop dividing, but they remain active, which can lead to tissue dysfunction.

• Apoptosis: Cells may self-destruct.

• Genomic Instability: The shortening can cause chromosomal damage, increasing the risk of mutations and age-related diseases.

Link to Ageing:

Telomere attrition is considered one of the hallmarks of ageing because it limits the ability of cells to divide. This loss of cell division capacity leads to tissue dysfunction and a reduced ability to regenerate, contributing to age-related diseases

Factors Influencing Telomere Attrition:

• Oxidative Stress and Inflammation: These factors speed up telomere shortening, as they damage cells and tissues.

• Lifestyle Factors: Poor habits like smoking, unhealthy eating, chronic stress, and lack of exercise are linked to accelerated telomere shortening. On the flip side, healthy habits can help maintain telomere length.

Telomerase:

Some cells, like stem cells and certain cancer cells, produce an enzyme called telomerase. This enzyme adds DNA sequences back to the telomeres, allowing them to maintain their length and bypass senescence. However, most normal body cells don’t produce enough telomerase to prevent telomere shortening.

Lifestyle Interventions to Help Prevent Telomere Attrition

1. Nutrition

• Antioxidant-Rich Foods: A diet rich in antioxidants (e.g., vitamins A, C, and E) can reduce oxidative stress, which is linked to telomere shortening

• Mediterranean Diet: Following a Mediterranean diet, which includes fruits, vegetables, and healthy fats, is associated with longer telomeres

• Avoid Ultra-Processed Foods: These foods promote inflammation and accelerate telomere shortening

• Folate and Vitamin D: Adequate levels of folate (not folic acid) and vitamin D help preserve telomere length

2. Physical Activity

• Regular Exercise: Physical activity, especially aerobic exercises, is linked to longer telomeres

• Strength Training: Combining aerobic and strength training can promote telomere health

• Avoid Overtraining: Too much exercise without adequate rest can cause inflammation and accelerate telomere attrition

3. Stress Management

• Mindfulness and Meditation: Practices like mindfulness and meditation help reduce stress, potentially slowing telomere shortening

• Social Support: Positive social interactions help buffer stress and may protect telomere length

• Work-Life Balance: Chronic work-related stress is associated with shorter telomeres

4. Sleep Hygiene

• Consistent Sleep Schedule: Poor sleep patterns are linked to shorter telomeres and faster cellular ageing

• Address Sleep Disorders: Conditions like sleep apnoea increase oxidative stress and shorten telomeres

5. Avoid Harmful Habits

• Quit Smoking: Smoking accelerates telomere shortening due to oxidative stress and inflammation

• Limit Alcohol: Excessive alcohol consumption is linked to shorter telomeres

6. Maintain a Healthy Weight

• Obesity and Telomeres: Obesity, which increases inflammation, accelerates telomere shortening

7. Reduce Environmental Toxins

• Pollution: Exposure to pollutants such as air pollution and heavy metals can shorten telomeres

8. Consider Supplements (With Caution)

• Omega-3 Fatty Acids and Antioxidants: Supplements like omega-3 fatty acids and certain antioxidants may help protect telomere length by reducing inflammation and oxidative stress. Always consult a healthcare professional though before undertaking any new supplementation and if you are already taking medication.

9. Cultivate Positive Psychological Habits

• Optimism and Purpose: A positive outlook and sense of purpose are linked to longer telomeres

In summary, it’s inevitable that as we age our telomeres will shorten somewhat. Each time the cell divides they will come back just a bit shorter. The key to managing this is by ensuring that the rate of cell division isn’t quicker than it needs to be by putting them under undue stress. If the cells divide less you’ll hold onto longer telomeres for longer.

The lifestyle choices outlined above can have a direct influence on the preservation of telomere length and overall cellular health. Implementing these interventions and others may not only help reduce telomere attrition but also contribute to better health outcomes as people age.

References:

1. [Cherkas, L. F., et al. (2008). The Association Between Physical Activity and Telomere Length. The Lancet, 371(9614), 418-423](https://pubmed.ncbi.nlm.nih.gov/18263307/).

2. [Michels, K. B., et al. (2019). Adherence to the Mediterranean Diet and Telomere Length in the Nurses' Health Study. The American Journal of Clinical Nutrition, 109(3), 462-469](https://academic.oup.com/ajcn/article/109/3/462/5185489).

3. [Rashid, N., et al. (2014). Inflammation, Oxidative Stress, and Telomere Attrition in Obesity. The Journal of Clinical Endocrinology & Metabolism, 99(5), 1687-1695](https://academic.oup.com/jcem/article/99/5/1687/2835152).

4. [Druzd, Z., et al. (2017). The Role of Folate in Telomere Length Maintenance: A Systematic Review. Journal of Nutrition, 147(3), 336-346](https://academic.oup.com/jn/article/147/3/336/4584822).

5. [Werner, C. M., et al. (2018). Physical Activity and Telomere Length: A Systematic Review and Meta-Analysis.*Current Diabetes Reports*, 18(11), 118](https://link.springer.com/article/10.1007/s11892-018-1101-4).

6. [Bize, R., et al. (2007). Physical Activity and Telomere Length in Older Adults: A Systematic Review. Journal of Aging and Physical Activity, 15(4), 459-474](https://journals.humankinetics.com/view/journals/japa/15/4/article-p459.xml).

7. [Gomez-Cabrera, M. C., et al. (2008). Physical Exercise and Telomere Length. American Journal of Clinical Nutrition, 88(6), 1502-1506](https://academic.oup.com/ajcn/article/88/6/1502/4633273).

8. [Epel, E. S., et al. (2009). Can Meditation Slow Rate of Telomere Shortening? Psychoneuroendocrinology, 34(1), S64-S68](https://www.sciencedirect.com/science/article/pii/S0306453008002251).

9. [Liu, Y., et al. (2012). Social Support, Stress, and Telomere Length: A Systematic Review. Psychosomatic Medicine, 74(6), 558-564](https://journals.lww.com/psychosomaticmedicine/Abstract/2012/07000/Social_Support,_Stress,_and_Telomere_Length__A.5.aspx).

10. [Shalev, I., et al. (2013). Chronic Work Stress and Telomere Length: A Systematic Review and Meta-Analysis. American Journal of Epidemiology, 177(8), 746-752](https://academic.oup.com/aje/article/177/8/746/98745).

11. [Epel, E. S., et al. (2004). Sleep and Telomere Length: A Longitudinal Study. The Journal of Clinical Endocrinology & Metabolism, 89(9), 4254-4261](https://academic.oup.com/jcem/article/89/9/4254/2842852).

12. [Vgontzas, A. N., et al. (2014). Sleep Apnea, Sleep Deprivation, and Telomere