Yadda Ake Tsawaita Telomeres ɗinku tare da Motsa jiki-Kuma Me yasa zaku so

Wadatacce

• Cardio Sarauniya ce don Tsawaita Telomeres ɗin ku
• Yadda ake Bibiyar Ƙarfafawar Telomere ɗinku
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A gefen waje na kowane chromosome a cikin kowane tantanin halitta na jikin ku yana kwance caps na furotin da ake kira telomeres, wanda ke kare kwayoyin halittar ku daga lalacewa. Za ku so ku mai da shi aikin motsa jiki don kiyaye waɗannan telomeres masu ƙarfi da ƙarfi. Bayan haka, DNA mafi koshin lafiya yana nufin mafi koshin lafiya ku.

Kuma labari mai dadi shine cewa ba za ku iya kawai kula da telomeres' din ku ba amma har ma da sake gina su (aka tsawaita) bayan an shafe su (ta hanyar damuwa, rashin barci, da irin wannan) kuma a zahiri ba su duba lokaci-lokaci. (Mai alaƙa: Yadda ake Hack Telomeres ɗinku don Rage Tsufa da Tsawon Rayuwa)

Cardio Sarauniya ce don Tsawaita Telomeres ɗin ku

Tun lokacin da aka gano motsa jiki don haɓaka telomeres-ta hanyar ƙarfafa samar da jiki na telomerase enzyme-tambayar ta kasance game da hanyar motsa jiki mafi inganci. Wani sabon bincike daga Asibitin Jami’ar Saarland da ke Jamus ya gano cewa tsere guda ɗaya na mintuna 45 ya haifar da aikin telomerase a cikin masu motsa jiki na awanni da yawa bayan, yayin da keɓaɓɓen keɓaɓɓen injin injin ba shi da wani tasiri. Bayan yin aiki sau uku a mako na tsawon watanni shida, masu joggers-kazalika da ƙungiyar HIIT (madaidaicin gudu na minti hudu tare da jogs daidai) - sun ga karuwar 3 zuwa 4 bisa dari a tsayin telomere; kungiyar masu nauyi ba ta ga canji ba.

Saboda mafi girman bugun zuciya yayin yin haƙuri da motsa jiki na ɗan lokaci yana motsa sel waɗanda ke layin cikin jijiyoyinmu na jini, wannan yana haifar da ƙaruwa a cikin telomerase (da nitric oxide synthase), in ji marubucin jagorar Christian Werner, MD "Don haka yana da mahimmanci kamar kuna yin ajiya a cikin asusun tsufa kowane lokaci, ”in ji shi.

Har yanzu, ba kwa son sauke nauyin nauyi, in ji masanin kimiyyar motsa jiki Michele Olson, Ph.D., a Siffa Brain Trust pro: "Horar da juriya shine mabuɗin don kiyaye tsoka da ƙashi yayin da muke tsufa." (Ƙarin Bayani: Mafi Koyarwar Tsofaffi da Zaku Iya Yi)

Yadda ake Bibiyar Ƙarfafawar Telomere ɗinku

Yaduwar ayyukan gwajin kwayoyin halitta yana nufin matsakaicin mai motsa jiki zai iya gano yadda telomeres ɗin su suka dace. A gyms kamar NY Strong a Mamaroneck, New York, membobi zasu iya gwada telomerensu, sannan su sami tsarin motsa jiki na musamman. Kuma TeloYears at-gida DNA kit ($89, teloyears.com) yana amfani da gwajin jini na sandar yatsa don tantance shekarun ku na salula dangane da tsawon telomere.

"Ina ba da shawarar a gwada telomeres ɗinku kowane shekara biyar zuwa 10 don ganin yadda kuke tsufa," in ji Michael Manavian na Greenwich DX Sports Labs, wanda ke gudanar da gwajin a NY Strong.

Kuma a halin yanzu, bi jagoran mai ba da horo Jillian Michaels, wanda sabon littafinsa, Maɓallan 6, yana bayyana dabarun da kimiyya ke tallafawa don taimakawa lafiyar jikin ku da kyau: "A koyaushe ina haɗa horon HIIT a cikin tsarin na-da yoga, wanda aka nuna yana rage damuwa kuma ta hakan kuma yana taimakawa adana telomeres."

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