Stress and Aging

Stop the Aging Effects of Stress
in Just 10 Minutes a Day

Stress damages your cells at the DNA level by shortening telomeres. But you can reverse that damage by turning on your body’s natural telomerase. That’s the enzyme that helps rebuild and maintain your telomeres.

You can switch on telomerase in just minutes every day through a simple meditation practice.

A recent study looked at 39 family caregivers. Half listened to relaxing music and the other half practiced meditation for just 12 minutes a day. After only 8 weeks, telomerase activity in the relaxation group only increased 3.7%. But in the meditation group it shot up by 43%.³

Higher telomerase activity means your telomeres are preserving their length and protecting your cells. It slows down the signs of aging that appear in your skin, hair and nails.

Now, many new patients at my Wellness Center are intimidated by the idea of meditation. But you don’t have to get up before the sun. Or sit cross-legged on the floor for an hour without scratching your nose.

Meditation can be as simple as sitting for a few minutes and focusing on your breath.

For beginners, I recommend these easy steps.

1. Find a quiet, comfortable place to sit. A chair is fine.

2. Rest your hands in your lap or on your belly. Close your eyes.

3. At first, don’t try to change your breathing. Just notice how your breath flows naturally.

4. Next, gently make your breath deeper, feeling your belly rise and fall.

5. Notice your breath becoming quieter, slower and more regular.

6. If your thoughts become distracted, bring your focus back to your breath.

Try to sit quietly in meditation for just 10 minutes every day.

And please let me know how meditation works for you.

To Your Good Health,

Al Sears, MD

1. Kirsi Ahola et al, Work-Related Exhaustion and Telomere Length: A Population-Based Study. PLOS One, Published: July 11, 2012, DOI: 10.1371/journal.pone.0040186
2. Epel E, Blackburn EH, Lin J, Dhabhar FS, Adler NE, et al. (2004) Accelerated telomere shortening in response to life stress. PNAS 101: 17312–17315. doi: 10.1073/pnas.0407162101 PubMed 15574496
3. Lavretsky H, Blackburn E, Irwin M, et. al. “A pilot study of yogic meditation … effects on mental health, cognition, and telomerase activity.” Int J Geriatr Psychiatry. 2013;28(1):57-65.