Stress is a part of life. We all experience it from time to time, whether it’s because of a tight deadline at work, an argument with a friend, or financial worries. While short bursts of stress can sometimes be beneficial, pushing us to perform better or react quickly, chronic stress—the kind that persists over a long period—can have serious implications for our health, quality of life, and even our lifespan.
When we experience stress, our bodies respond by releasing hormones like adrenaline and cortisol. These hormones prepare us to face a threat, a response often called the “fight-or-flight” reaction. While this response is helpful in the short term, prolonged activation due to chronic stress can lead to a myriad of health problems. We break it down here.
- Cardiovascular Issues: Chronic stress can increase the risk of heart disease, a leading killer in the U.S. and Canada. Elevated cortisol levels can lead to high blood pressure and inflammation, contributing to plaque buildup in the arteries, which can result in heart attacks and strokes.
- Weakened Immune System: Stress suppresses the immune system, making us more susceptible to infections and illnesses. This is because cortisol can inhibit the production of lymphocytes, the white blood cells essential for fighting off infections.
- Mental Health Problems: Chronic stress is closely linked to anxiety, depression, and other mental health disorders. It can alter brain function, leading to changes in mood, behavior, and cognition.
- Digestive Issues: Stress can affect the digestive system, leading to conditions such as irritable bowel syndrome (IBS), acid reflux, and ulcers. It can alter gut microbiota, influencing digestion and absorption of nutrients.
- Aging and Longevity: Chronic stress accelerates aging at a cellular level. It shortens telomeres, the protective caps on the ends of chromosomes. Shorter telomeres are associated with aging and increased risk of age-related diseases such as Alzheimer’s and diabetes. And as we reported, chronic stress is also linked to a lower level of a key “longevity protein”, which studies suggest may reduce risk for Alzheimer’s and other diseases.
Ways to stress less
While it’s next to impossible to eliminate stress entirely, there are key strategies to manage it and mitigate its impact on our health and well-being.
- Get Moving: Once again, exercise tops the list of things we should incorporate into our daily routine. Physical activity, in any form, is one of the best ways to reduce stress. In fact, the Mayo Clinic calls it “meditation in motion.” Exercise releases endorphins, which are natural mood lifters. It also helps improve sleep, which can be disrupted by stress.
- Practice Mindfulness: Techniques, such as meditation, journaling, and deep-breathing exercises, can help calm the mind and body, significantly reducing harmful stress levels.
- Watch What You Eat: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve overall well-being and resilience to stress. Per Harvard Health, early research suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels. Avoiding excessive caffeine and sugar can also help manage stress levels.
- Get Enough Sleep: Quality sleep is key for managing stress. Lack of sleep can exacerbate stress and vice versa. Establishing a regular sleep schedule and creating a restful environment can go a long way in helping you get your zzz’s. Also, find out about how certain foods can help you sleep better.
- Connect With Others: We’ve identified “Attachment” as one of the 7 A’s of SuperAging in our book, and for good reason. Social isolation often leads to loneliness which is a significant risk factor for a number of serious health problems, even premature death from all causes. So it’s no surprise that social support is important for stress management. Spending time with family and friends, or talking to someone about your problems, can provide emotional support and reduce feelings of stress.
- Seek Professional Help: If stress becomes overwhelming, it might be helpful to talk to a mental health professional. Therapies such as cognitive-behavioral therapy (CBT) can provide tools to manage stress.
Chronic stress is a serious health issue that can impact almost every aspect of our lives – as well as our long-term longevity. Which makes it all the more important to adopt strategies to manage it – and, of course, reach out for help if you need it.