{"id":2494,"date":"2020-05-11T16:59:12","date_gmt":"2020-05-11T13:59:12","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2494"},"modified":"2022-07-04T14:03:14","modified_gmt":"2022-07-04T11:03:14","slug":"telomeru-ietekme","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/telomeru-ietekme\/","title":{"rendered":"Telom\u0113ru efekts: revolucion\u0101rs veids, k\u0101 dz\u012bvot ilgi, jaunekl\u012bgi un vesel\u012bgi"},"content":{"rendered":"

No Vec\u0101s Der\u012bbas m\u0113s zin\u0101m, ka Metuz\u0101ls un agr\u012bnie patriarhi dz\u012bvoja gadsimtiem ilgi. Tom\u0113r ar katru jauno paaudzi paredzamais dz\u012bves ilgums sa\u012bsin\u0101j\u0101s, l\u012bdz tas sasniedza m\u016bsdienu l\u012bmeni. Ilgm\u016b\u017e\u012bba ir fascin\u0113jusi cilv\u0113ci kop\u0161 seniem laikiem. K\u0101 m\u0113s varam saglab\u0101t jaun\u012bbu un p\u0101rsniegt norm\u0101lu paredzamo dz\u012bves ilgumu? Kas mums j\u0101dara, lai dz\u012bvotu ilg\u0101k un vesel\u012bg\u0101k?<\/strong><\/span><\/p>\n

\u0160ie jaut\u0101jumi ir apl\u016bkoti vi\u0146u gr\u0101mat\u0101 "Telom\u0113ru ietekme"<\/a> Atbildi sniedz ar\u012b Dr. Elizabete Blekb\u0113rna un Dr. Elisa Epela. Elizabete ir sa\u0146\u0113musi ar\u012b Nobela pr\u0113miju par telom\u0113ru p\u0113t\u012bjumiem.<\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Noveco\u0161an\u0101s \u0101trums ir atkar\u012bgs no konkr\u0113t\u0101s \u0161\u016bnu strukt\u016bras.<\/a>
\n<\/span> Telom\u0113ras aizsarg\u0101 \u0161\u016bnas dal\u012b\u0161an\u0101s laik\u0101 un sp\u0113j pa\u0161as ataugt.<\/a>
\n<\/span> Stress sa\u012bsina telom\u0113ras \u2013 k\u0101 pasarg\u0101t \u0137ermeni?<\/a>
\n<\/span> Atp\u016bta un aktivit\u0101tes ir svar\u012bgas telom\u0113ru pagarin\u0101\u0161anai un atjauno\u0161anai.<\/a>
\n<\/span> Vesel\u012bga vielmai\u0146a ir svar\u012bg\u0101ka par lieko svaru<\/a>
\n<\/span> Dro\u0161a apk\u0101rtne atbalsta telom\u0113ras<\/a>
\n<\/span> Vesel\u012bgs dz\u012bvesveids ietekm\u0113 b\u0113rnus jau no gr\u016btniec\u012bbas s\u0101kuma.<\/a>
\n<\/span> Kopsavilkums<\/a><\/div>\n

Noveco\u0161an\u0101s \u0101trums ir atkar\u012bgs no konkr\u0113t\u0101s \u0161\u016bnu strukt\u016bras.<\/h2>\n

\"Telom\u0113rasM\u016bsdien\u0101s daudzi cilv\u0113ki baid\u0101s novecot, bet vai \u0161\u012bs bailes rodas no jaunatni piel\u016bdzo\u0161\u0101s kult\u016bras, kur\u0101 m\u0113s dz\u012bvojam, vai ar\u012b t\u0101s ir nopietnas ba\u017eas, kas izriet no noveco\u0161an\u0101s paz\u012bm\u0113m uz m\u016bsu \u0137erme\u0146a?<\/p>\n

Daudziem cilv\u0113kiem realit\u0101te ir pret\u0113ja: m\u016bsu \u0137erme\u0146i izr\u0101da noveco\u0161an\u0101s paz\u012bmes. \u012ass ieskats noveco\u0161an\u0101s proces\u0101 par\u0101d\u012bs, k\u0101p\u0113c tas t\u0101 ir.<\/p>\n

\u0160\u016bn\u0101m, kas veido m\u016bsu \u0137ermeni, ir past\u0101v\u012bgi j\u0101atjaunojas, lai m\u0113s b\u016btu veseli. Ta\u010du da\u017eas \u0161\u016bnas var atjaunoties tikai ierobe\u017eotu rei\u017eu skaitu. Kad t\u0101s ir boj\u0101tas un vairs nevar atjaunoties, t\u0101s s\u016bta iekaisuma sign\u0101lus cit\u0101m \u0161\u016bn\u0101m un \u0137erme\u0146a da\u013c\u0101m, boj\u0101jot veselos audus, izraisot noveco\u0161anos un pasliktinot \u0137erme\u0146a funkcijas.<\/p>\n

L\u012bdz\u012bgs process notiek ar \u0101bolu grozu, kur viens sapuvis \u0101bols var saboj\u0101t visus t\u0101 vesel\u012bgos kaimi\u0146us.<\/p>\n

Turkl\u0101t tas, k\u0101 vec\u0101ka gadag\u0101juma cilv\u0113ks izskat\u0101s un j\u016btas, ir atkar\u012bgs ar\u012b no telom\u0113ru garuma vi\u0146a \u0161\u016bn\u0101s. Telom\u0113ras ir piestiprin\u0101tas strukt\u016bras hromosomu galos, kas pal\u012bdz aizsarg\u0101t \u0161\u016bnu. T\u0101s sa\u012bsin\u0101s katru reizi, kad \u0161\u016bna dal\u0101s. Kopum\u0101 cilv\u0113ki ar \u012bs\u0101k\u0101m telom\u0113r\u0101m ir slim\u0101ki un v\u0101j\u0101ki.<\/p>\n

Telom\u0113ras aizsarg\u0101 \u0161\u016bnas dal\u012b\u0161an\u0101s laik\u0101 un sp\u0113j pa\u0161as ataugt.<\/h2>\n

T\u0101pat k\u0101 futbol\u0101 v\u0101rti ir viegls laup\u012bjums uzbruc\u0113jam bez v\u0101rtsarga, \u0161\u016bnas ir viegls laup\u012bjums bez v\u0101rtsarga. \u0160\u016bn\u0101m v\u0101rtsarga lomu sp\u0113l\u0113 telom\u0113ras, kas aizsarg\u0101 hromosomu \u0161\u016bnu dal\u012b\u0161an\u0101s laik\u0101. Bet kas notiek, ja pa\u0161as telom\u0113ras \u0161\u012b procesa laik\u0101 tiek boj\u0101tas?<\/p>\n

Telom\u0113ras var atjaunoties, pateicoties vienk\u0101r\u0161am enz\u012bmam \u2014 telomer\u0101zei. Telomer\u0101ze veido jaunas telom\u0113ras, atjaunojot DNS, kas tiek zaud\u0113ta \u0161\u016bnu dal\u012b\u0161an\u0101s laik\u0101. Telomer\u0101zei piem\u012bt ar\u012b sp\u0113ja pal\u0113nin\u0101t, aptur\u0113t vai pat main\u012bt telom\u0113ru sa\u012bsin\u0101\u0161anos.<\/p>\n

Ta\u010du cilv\u0113ki \u0161o enz\u012bmu ra\u017eo tikai neliel\u0101 daudzum\u0101, un ierobe\u017eotais daudzums, kas mums ir, novecojot, samazin\u0101s. T\u0101p\u0113c ir svar\u012bgi aizsarg\u0101t ar\u012b m\u016bsu telom\u0113ras.<\/p>\n

Stress sa\u012bsina telom\u0113ras \u2013 k\u0101 pasarg\u0101t \u0137ermeni?<\/h2>\n

Vai esat k\u0101dreiz iestr\u0113dzis briesm\u012bg\u0101 sastr\u0113gum\u0101 un paman\u012bjis, ka j\u016bsu sirds dauz\u0101s k\u0101 traka? \u0160\u012bs stresa situ\u0101cijas paaugstina j\u016bsu \u0137erme\u0146a modr\u012bbu. Ja j\u016bs ilgsto\u0161i piedz\u012bvojat \u0161\u0101das situ\u0101cijas, j\u016bsu telom\u0113ras k\u013c\u016bs arvien \u012bs\u0101kas.<\/p>\n

Neliels norm\u0101la stresa daudzums nerada draudus telom\u0113r\u0101m. Paties\u012bb\u0101 m\u0113rens stress uzlabo organisma sp\u0113ju tikt gal\u0101 ar stresu un uzlabo \u0161\u016bnu vesel\u012bbu. Pat augsts stresa l\u012bmenis, kas ilgst \u012bsu laiku, piem\u0113ram, m\u0113nesi ilga darba kr\u012bze, ilgtermi\u0146\u0101 var nerad\u012bt lielu kait\u0113jumu.<\/p>\n

Ta\u010du ilgsto\u0161s stress noteikti ir kait\u012bgs. Labs \u0161\u0101da kait\u012bga stresa piem\u0113rs ir apr\u016bp\u0113t\u0101ja profesija. Apr\u016bp\u0113t\u0101jiem bie\u017ei j\u0101ce\u013cas nakt\u012b, vi\u0146iem ir nestabils darba grafiks. T\u0101 ir dro\u0161a recepte priek\u0161laic\u012bgai telom\u0113ru sa\u012bsin\u0101\u0161anai.<\/p>\n

Otrais main\u012bgais \u0161aj\u0101 formul\u0101 ir tas, vai m\u0113s stresa situ\u0101cijas uztveram k\u0101 izaicin\u0101jumus vai draudus. Citiem v\u0101rdiem sakot, past\u0101v labais stress un sliktais stress. Viens no veidiem, k\u0101 aizsarg\u0101t savas telom\u0113ras un l\u012bdz ar to ar\u012b vesel\u012bbu, ir uztvert stresa situ\u0101cijas k\u0101 izaicin\u0101jumus.<\/p>\n

L\u012bdz\u012bgi k\u0101 stress, m\u016bsu attieksme ietekm\u0113 telom\u0113ru garumu. Negat\u012bvas dom\u0101\u0161anas mode\u013ci ir kait\u012bgi m\u016bsu telom\u0113r\u0101m. Pesimistiska attieksme sa\u012bsina telom\u0113ras, jo, saskaroties ar stresa situ\u0101ciju, m\u0113s to uztveram k\u0101 draudu.<\/p>\n

Depresija un trauksme ar\u012b sa\u012bsina telom\u0113ras. Turkl\u0101t depresija un trauksme boj\u0101 mitohondriju darb\u012bbu \u0161\u016bn\u0101s un izraisa iekaisuma procesus organism\u0101.<\/p>\n

Atp\u016bta un aktivit\u0101tes ir svar\u012bgas telom\u0113ru pagarin\u0101\u0161anai un atjauno\u0161anai.<\/h2>\n

\"Telom\u0113rasN\u0101kamreiz, kad vilcin\u0101sieties doties uz sporta z\u0101li, atcerieties, ka svar\u012bgs nav tikai j\u016bsu gurnu izm\u0113rs. Fizisk\u0101s aktivit\u0101tes ir svar\u012bgas ar\u012b telom\u0113ru vesel\u012bbai, ta\u010du ar\u012b p\u0101r\u0101k liela aktivit\u0101te var rad\u012bt probl\u0113mas.<\/p>\n

Citiem v\u0101rdiem sakot, m\u0113rena aktivit\u0101te ir labas telom\u0113ru vesel\u012bbas atsl\u0113ga. Pareiza fizisk\u0101 slodze samazina paaugstin\u0101ta asinsspiediena, sirdsl\u0113kmes un demences risku. P\u0113t\u012bjums, kas veikts Z\u0101rlandes Universit\u0101t\u0113 V\u0101cij\u0101, par\u0101d\u012bja, ka divi no trim p\u0113t\u012btajiem vingrin\u0101jumu veidiem \u2014 augstas intensit\u0101tes interv\u0101la treni\u0146\u0161 un m\u0113rena aerobika \u2014 paaugstin\u0101ja telomer\u0101zes l\u012bmeni. Tre\u0161ajam p\u0113t\u012btajam vingrin\u0101jumu veidam \u2014 iztur\u012bbas treni\u0146am \u2014 praktiski nebija nek\u0101das ietekmes uz telomer\u0101zi. Lai aizsarg\u0101tu telom\u0113ras, nav j\u0101skrien maratons.<\/p>\n

Svar\u012bgi ar\u012b nep\u0101rsp\u012bl\u0113t ar fizisk\u0101m aktivit\u0101t\u0113m, jo p\u0101rtren\u0113\u0161an\u0101s organism\u0101 izraisa oksidat\u012bvo stresu, kas boj\u0101 telom\u0113ras.<\/p>\n

Slikta miega kvalit\u0101te var ar\u012b sa\u012bsin\u0101t telom\u0113ras. Smadzen\u0113m, kas ir ar\u012b \u0137erme\u0146a iek\u0161\u0113jais pulkstenis, ir nepiecie\u0161ams regul\u0101rs miega ritms. Miega laik\u0101 notiek \u0161\u016bnu atjauno\u0161an\u0101s procesi. Ja \u0161ie atjauno\u0161an\u0101s procesi tiek trauc\u0113ti, \u0161\u016bnas nedarbojas tik efekt\u012bvi un ir jut\u012bg\u0101kas pret stresu. Telom\u0113ras var pagarin\u0101t, nodro\u0161inot ilg\u0101ku un kvalitat\u012bv\u0101ku miegu. Ir nepiecie\u0161ams gul\u0113t vismaz septi\u0146as stundas.<\/p>\n

Vesel\u012bga vielmai\u0146a ir svar\u012bg\u0101ka par lieko svaru<\/h2>\n

Ikviens zina, ka liekais svars ir kait\u012bgs vesel\u012bbai. Ta\u010du, ja vien j\u016bs nekvalific\u0113jaties k\u0101 aptauko\u0161an\u0101s pacients, da\u017ei lieki kilogrami neko nemain\u012bs j\u016bsu telom\u0113r\u0101m. Paties\u0101s briesmas sl\u0113pjas slikt\u0101 vielmai\u0146as vesel\u012bb\u0101. Tas ietver augstu holester\u012bna l\u012bmeni un asinsspiedienu, k\u0101 ar\u012b rezistenci pret insul\u012bnu. Tas palielina sirds slim\u012bbu, v\u0113\u017ea un diab\u0113ta risku, kas ir daudz liel\u0101ks drauds j\u016bsu telom\u0113r\u0101m nek\u0101 da\u017ei lieki kilogrami.<\/p>\n

Dro\u0161a apk\u0101rtne atbalsta telom\u0113ras<\/h2>\n

Vai j\u016btaties dro\u0161i, nakt\u012b ejot m\u0101j\u0101s? \u0160is ir svar\u012bgs jaut\u0101jums par j\u016bsu vesel\u012bbu daudzu iemeslu d\u0113\u013c un var pat ietekm\u0113t j\u016bsu telom\u0113ru garumu.<\/p>\n

Tas ir t\u0101p\u0113c, ka dro\u0161\u012bba un soci\u0101l\u0101 koh\u0113zija viet\u0101, kur\u0101 dz\u012bvojat, ietekm\u0113 vesel\u012bbu. Dro\u0161\u012bbas saj\u016bta ietekm\u0113 stresa l\u012bmeni un l\u012bdz ar to ar\u012b telom\u0113ras.<\/p>\n

Turkl\u0101t da\u017e\u0101s viet\u0101s vesel\u012bga dz\u012bvesveida uztur\u0113\u0161ana ir \u013coti sare\u017e\u0123\u012bta. Troksnis nakt\u012b ietekm\u0113 miega kvalit\u0101ti, un nedro\u0161a vai cit\u0101di nepiem\u0113rota vide attur no fizisk\u0101m aktivit\u0101t\u0113m.<\/p>\n

Vesel\u012bgs dz\u012bvesveids ietekm\u0113 b\u0113rnus jau no gr\u016btniec\u012bbas s\u0101kuma.<\/h2>\n

Jau pirms b\u0113rna piedzim\u0161anas ir svar\u012bgi padom\u0101t par to, k\u0101 r\u016bp\u0113ties par vi\u0146a \u0161\u016bnu vesel\u012bbu. Proti, \u0161\u016bnu noveco\u0161an\u0101s s\u0101kas jau dzemd\u0113, jo ie\u0146em\u0161anas br\u012bd\u012b vec\u0101ku telom\u0113ras tiek nodotas p\u0113cn\u0101c\u0113jiem. Tas noz\u012bm\u0113, ka ir piln\u012bgi iesp\u0113jams, ka mazulim dz\u012bv\u0113 b\u016bs j\u0101ien\u0101k ar \u012bs\u0101m telom\u0113r\u0101m.<\/p>\n

T\u0101p\u0113c ir ieteicams atmest sm\u0113\u0137\u0113\u0161anu un palielin\u0101t fol\u0101tu un B vitam\u012bnu uz\u0146em\u0161anu pirms ie\u0146em\u0161anas, lai nodro\u0161in\u0101tu j\u016bsu topo\u0161\u0101 b\u0113rna telom\u0113ru vislab\u0101ko iesp\u0113jamo s\u0101kumu. Laba strat\u0113\u0123ija ir ar\u012b stresa mazin\u0101\u0161ana, piem\u0113ram, pastaig\u0101joties dab\u0101.<\/p>\n

\u0160\u0101du piesardz\u012bbas pas\u0101kumu iev\u0113ro\u0161ana ir svar\u012bga, jo b\u0113rna dz\u012bv\u012bba ir atkar\u012bga no telom\u0113ru garuma, un gr\u016bta b\u0113rn\u012bba, tostarp emocion\u0101li promb\u016btn\u0113 eso\u0161i vec\u0101ki, sa\u012bsina telom\u0113ras, t\u0101d\u0113j\u0101di ietekm\u0113jot dz\u012bvi pieaugu\u0161\u0101 vecum\u0101.<\/p>\n

Kopsavilkums<\/h2>\n

Telom\u0113r\u0101m ir b\u016btiska ietekme uz noveco\u0161anos, un, jo \u012bs\u0101kas t\u0101s k\u013c\u016bst, jo vec\u0101ki m\u0113s j\u016btamies. Uzturot telom\u0113ru vesel\u012bbu ar vesel\u012bgu uzturu un dz\u012bvesveidu, ir iesp\u0113jams saglab\u0101t jaun\u0101ku un vesel\u012bg\u0101ku izskatu.<\/p>","protected":false},"excerpt":{"rendered":"

No Vec\u0101s Der\u012bbas m\u0113s zin\u0101m, ka Metuz\u0101ls un agr\u012bnie patriarhi dz\u012bvoja gadsimtiem ilgi. Tom\u0113r ar katru jauno paaudzi paredzamais dz\u012bves ilgums samazin\u0101j\u0101s, l\u012bdz tas sasniedza m\u016bsdienu l\u012bmeni. Ilgm\u016b\u017e\u012bba ir fascin\u0113jusi cilv\u0113ci kop\u0161 seniem laikiem. K\u0101 m\u0113s varam saglab\u0101t jaunumu un p\u0101rsniegt norm\u0101lu paredzamo dz\u012bves ilgumu? Kas mums j\u0101dara, lai dz\u012bvotu\u2026<\/p>","protected":false},"author":25,"featured_media":2495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[63,72,77,62,73],"class_list":["post-2494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","tag-elustiil","tag-moodukus","tag-pikaealisus","tag-toitumine","tag-trenn","entry","has-media"],"acf":[],"yoast_head":"\nTelomeerid: pikaealisuse saladus? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Mida teha teisiti, et tagada enda pikk ja terve elu? Kuidas telomeerid selle k\u00f5igega seotud on ning mis neid l\u00fchendab ja pikendab? 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