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"Beeinflusst Meditation das zelluläre Altern?"
"Does Meditation Affect Cellular Aging?"
In meinem Video "Research into Reversing Aging", hob ich Dean Ornishs bahnbrechende Studie hervor,
In my Research Into Reversing Aging video, I highlighted Dean Ornish's landmark study
welche zeigte, dass eine fettarme, vollwertige, pflanzliche Ernährung, reich an Obst, Gemüse, Vollkornprodukten und Bohnen,
showing that a low-fat, whole foods, plant-based diet high in fruits, vegetables, whole grains, beans,
in Verbindung mit Gehen, Stressmanagement und mit Unterstützung,
along with walking, stress management, and support
Herzkrankheit nicht nur umkehren, Arterien ohne Medikamente und Operationen öffnen,
could not only reverse heart, open up arteries without drugs and surgery,
und möglicherweise die Progression von Prostatakrebs im Frühstadium umkehren konnte,
and potentially reverse the progression of early-stage prostate cancer,
es war auch die erste Intervention, welche die Telomeraseaktivität nachweislich erhöhte,
but was the first intervention EVER shown to increase telomerase activity,
das Enzym, das die Kappen an den Spitzen unserer Chromosomen, den Telomeren, baut und instand hält,
the enzyme that builds and maintains these caps at the tips of our chromosomes called telomeres,
das das Altern unserer Zellen zu verlangsamen scheint.
which appear to slow the aging of our cells.
Ja, dieses neuen Erkenntnisse waren aufregend und sollten Menschen ermutigen
Yes, this new finding was exciting and should encourage people
einen gesunden Lebensstil anzunehmen, um Krebs und altersbedingte Krankheiten zu vermeiden oder zu bekämpfen,
to adopt a healthy lifestyle in order to avoid or combat cancer and age-related diseases,
Aber war es die Ernährung, die Bewegung oder das Stressmanagement?
but was it the diet, the exercise, or the stress management?
Das ist es, was die Forscher in den sechs Jahren seit der Veröffentlichung
That's what researchers have been trying to tease out
dieser Studie versucht haben herauszufinden.
in the six years since this study was published.
Sehen wir uns zunächst den Stress an.
Let's look at stress first.
In dem Film "The Holiday", rief Cameron Diaz,
In the film "The Holiday", Cameron Diaz exclaimed,
"Starker Stress ... lässt die DNA in unseren Zellen schrumpfen, bis sie sich nicht mehr replizieren können."
“Severe stress ... causes the DNA in our cells to shrink until they can no longer replicate.”
Hat Hollywood die Wissenschaft richtig wiedergegeben?
Did Hollywood get the science right?
Haben gestresste Menschen kürzere Telomere?
Do people who are stressed have shorter telomeres?
Um diese Frage zu beantworten, haben Forscher die Telomerlänge
To answer that question, researchers measured the telomere lengths
von Müttern chronisch kranker Kinder gemessen -
in mothers of chronically ill children—
was könnte stressiger sein als das?
what could be more stressful than that?
Je länger eine Frau die Hauptbetreuerin ihres kranken Kindes war,
The longer a woman had spent being the main carer of her ill child,
desto kürzer waren ihre Telomere.
the shorter were her telomeres.
Die zusätzliche Telomerverkürzung bei diesen gestressten Müttern
The extra telomere shortening in these stressed mothers
entsprach mindestens einem Jahrzehnt des Alterns.
was equivalent to that caused by at least a decade of aging.
Wir sehen das gleiche bei denen, die Alzheimer-Patienten betreuen,
We see the same thing in caregivers of Alzheimer's patients,
und bei denen, die unter schweren berufsbedingten Erschöpfungszuständen leiden.
and those suffering severe work related exhaustion.
Sogar die, die als Kinder missbraucht wurden, könnten mit kürzeren Telomeren aufwachsen.
Even those abused as children, may grow up with shorter telomeres.
Gegen unsere Vergangenheit können wir nicht viel tun,
Not much we can do about our past,
aber können wir ein paar unserer Telomere zurückgewinnen, wenn wir unseren Stress bewältigen?
but if we manage our stress can we grow some of our telomeres back?
Geht man in ein Meditationszentrum und meditiert 500 Stunden lang,
Well, if you go off to a meditation retreat and meditate for 500 hours
kann man die Telomeraseaktivität tatsächlich steigern.
you can indeed boost your telomerase activity.
600 Stunden Meditation könnten ebenfalls von Vorteil sein,
600 hours of meditation may be beneficial as well,
aber es muss doch eine schnellere Lösung geben...
but come on, there's got to be a quicker fix...
und diese spannende neue Studie brachte die Antwort!
and this exciting new study delivered!
BetreuerInnen von Familienmitgliedern mit Demenz,
Caregivers of family members with dementia
die zu nur 12 Minuten täglicher Meditation für 8 Wochen randomisiert wurden,
randomized to just 12 minutes of daily meditation for 8 weeks,
also nur etwa 10 Stunden insgesamt erzielten deutliche Vorteile.
so just about 10 hours in total, experienced significant benefit.
Bessere mentale und psychologische Funktion, begleitet von einem Anstieg der Telomeraseaktivität,
Better mental and psychological function accompanied by an increase in telomerase activity,
was auf eine Verbesserung der stressinduzierten zellulären Alterung hindeutet.
suggesting improvement in stress-induced cellular aging.
Als nächstes werde ich die Ernährung und Bewegung besprechen.
I’ll cover diet and exercise next.
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