Chronic Stress Ages You — Here’s How to Fight Back

 

Chronic tension can accelerate aging, expert explains: These 4 strategies can assist you in relaxing and leading a longer, healthier existence.

 Experiencing stress occasionally is typical, yet persistent stress can lead to health complications such as anxiety, elevated blood pressure, and even heart attacks.

However, the repercussions extend beyond that. In a recent episode of 10% Happier with Dan Harris, Elissa Epel, the author of 'The Stress Prescription' and a specialist on well-being and aging, discussed how chronic stress influences cellular health and hastens aging.

'As my guest today states, your cells are attuned to your life, and if you alter your lifestyle slightly, your cells will respond in kind,' Harris noted.

In each cell throughout the body, chromosomes 'possess protective caps at their ends, known as telomeres,' Epel remarked on the podcast.

'They are averse to stress, and stress poses a danger to them because it can damage our DNA and induce various biological issues.'

When we endure years or even decades of unmanaged stress, without sufficient breaks, this hastens the aging process.

International authority on stress and aging, Author of 'The Stress Prescription'

Telomeres naturally diminish over time, but this process occurs even more rapidly in individuals who frequently experience stress, she clarified.

'Chronic stress, when we persist for years and years, or decades, without effectively managing stress, without intervals, accelerates the aging rate,' Epel explained.

'Now that we understand the presence of telomeres in every cell, and that they are responsive to our thoughts and emotions, they are influenced by our lifestyle, this knowledge encourages us to take care of them.'

Here are several practices Epel suggests incorporating into your daily routine to reduce stress levels.

4 methods to relieve tension and lead a longer, healthier existence

Avoiding stress may be challenging considering the hurdles we face globally, Epel noted. But the encouraging news is that the harm done to telomeres due to chronic stress can be reversed.

'We can restore on a daily basis. Restore our cells, grant ourselves breaks, and create an anti-inflammatory lifestyle, so we can slow down our aging. Or at least prevent all the stressors we encounter from penetrating, affecting our cells, and hastening aging,' she said.

Here are some methods she recommends for relieving stress and positively affecting telomeres:

1. Consume more fruits and vegetables

2. Establish a meditative atmosphere by taking brief daily breaks, even if it’s just five minutes or by meditating

3. Increase Omega-3s in your diet or explore a Mediterranean diet

4. Emphasize deep relaxation through practices like engaging in a flow state through yoga or breathwork

'It's these minor adjustments we can implement; they aren't drastic lifestyle overhauls,' Epel remarked.

'Those are the modifications that we can sustain and uphold over many years.'