What if someone told you that slowing the aging process and decreasing your risk of cancer and other diseases may be as simple as slowing your mind?
Studies have shown that meditation and mindfulness may help improve longevity and reduce the chance of developing cancer and other chronic illnesses by increasing the length of telomeres. Although these studies are mixed, there is some consistency in terms of their findings.
Telomere Length May Indicate Biological Age and Risk of Disease
Telomeres are the protective caps at the ends of chromosomes. They are DNA and protein complexes that are required for the replication of DNA and chromosome stability.
Telomeres protect chromosomes from degradation, sticking together (which would destroy or mix up genetic information), and cellular aging. They are akin to the plastic ends of shoelaces and keep chromosomes from fraying.
Ultimately, our chronological age is the true predictor of disease and mortality; however, there is a wide variability among people regarding the onset of illness and death. Researchers have been investigating and researching potential markers of biological age along with factors that may influence them, one of them being telomere length.
Telomere length shortens with chronological age and can be an early predictor of several chronic diseases including hypertension, atherosclerosis, Type 2 diabetes, cancer, cardiovascular disease (independent of age), cognitive decline, and dementia.
When your telomere is shorter, it might indicate your biological age is older and a possible higher risk of diseases.
Chronic Stress and Depression May Accelerate Telomere Shortening
A variety of factors including poor sleep, cigarette smoking, excessive alcohol consumption, and a sedentary lifestyle can accelerate telomere shortening.
However, your mentality may also play a role. Studies have shown that chronic stress exposure and depression also appear to be factored into the rate of telomere shortening.
One study showed that women with the highest levels of perceived stress have telomeres shorter on average by the equivalent of “at least one decade of additional aging compared to low-stress women.” This information could provide clues regarding the role stress plays in the early onset of some age-related diseases.
Another study examined whether healthy, young women under chronic stress had shorter telomeres than those with low levels of stress in their lives. Even perceptions of life stress may be related to shorter telomere length. The scientists also found similar relationships between dementia caregivers and controls.
Other studies have discovered shortened telomeres in those suffering from major depression, and in those with lower socioeconomic status.
“Chronic stress appears to wear down telomeres and create inflammation, putting us at risk for age-related diseases,” explained Elissa Epel, Ph.D., professor and vice chair at the Department of Psychiatry & Behavioral Sciences at The University of California. She has also co-authored a number of studies regarding meditation, stress, and telomere biology.
Meditation May Lengthen Telomeres
Research has shown that healthy lifestyle habits may help promote telomerase (a cellular enzyme that protects telomere length), healthy cell function, telomere maintenance, and telomere lengthening.
Especially, lifestyle habits like eating a Mediterranean diet and exercise can reduce physiological stress—stress hormones, inflammation and oxidative stress, “[they] are important for disease prevention and slowing biological aging,” said Epel.
Studies have also suggested that meditation may be an additional healthy lifestyle factor that can positively affect telomere length. Scientists are not quite sure how meditation is related to telomere lengthening at this time.
The study “Zen Meditation, Length of Telomeres, and the Role of Role of Experiential Avoidance and Compassion” compared the telomere lengths of a group of Zen meditation experts against the same size group of participants who had not previously meditated. The non-meditator comparison group was comprised of friends and relatives of the mediation experts.
The non-meditators shared similar lifestyle habits with the expert meditators and were comparable with regard to gender, age, and ethnic group. All study participants were between 18 and 65 years of age.
Genomic DNA from both groups was collected for telomere measurement. Scientists discovered that the meditators group had a longer telomere length and a lower percentage of short telomeres than those in the comparison group of non-meditators. The expert meditators group had an average telomere length of 10.82 kb (kilobytes) compared with non-meditators, who have a telomere length of 9.94kb. Additionally, the prevalence of short telomeres was significantly lower in the expert meditators group than in non-meditators.
Eighteen other recent studies have examined telomere biology in relation to meditation. A second cross-sectional study also found longer telomeres in experienced meditators versus those who did not meditate.
The remainder of the studies focused on whether meditation had an effect on telomerase activity or telomere length. Nine out of 11 telomerase activity studies found that meditation did increase telomerase activity. However, only two of nine studies measuring telomere length involving “interventions of relatively high intensity or duration” showed increased telomere length in participants. None of the other studies showed any true increase in telomere length.
“The many studies on meditation and other mind-body practices suggest they can reduce inflammation, or inflammatory-related gene expression,” said Epel. “Some studies suggest they impact gene expression of genes that regulate mitochondria, telomeres or telomerase. In this way, they may be slowing our cell aging, if practiced over time.”
Meditating for Slower Aging
So what do these studies mean for the average person? What is the first step we can take for a healthier life and increased longevity? What kind of meditation should we do and how long should we do it for?
“Being mindful is a first step to many additional ways we can reduce stress,” said Epel. “It helps us notice our emotions, and regulate them better (name it to tame it). We notice stress in our body. When we are in pleasant environments, we can open our senses and let our bodies relax. Our mind follows suit.”
“It is mind-body practices that help reduce inflammation,” said Epel. She says the right meditation practice depends on what a person is looking for and what they like.
“People have opinions, but the commonalities are what is healthful. They slow breathing. They help restore one’s attention. They increase the parasympathetic nervous system activity.”
According to Epel, most studies suggest a daily meditation practice of at least 20 minutes, but say that any amount of daily meditation is beneficial.
“In fact, current advice is to do whatever you will do–even if it’s just 5 minutes a day. That is meaningful!” said Epel, “The best time and length for you is whatever you will do, on a regular basis. You can change your body’s state of stress in just a few minutes. And yes, longer is better.”