Willa Mag

The pace of modern society is anxiety-inducing. According to research by HR platform Ciphr, one in nine adults in the UK feels stressed every day, and one in four estimates that they experience more days of stress than stress-free days each month. If there were a "Stress Olympics," women might be the favorites to win: Data released by Oura last year showed that, on average, women experience 25 more minutes of stress per day than men.

We already know that stress has obvious short-term effects on health: For example, many people have experienced symptoms such as gastrointestinal discomfort, splitting headaches, and tight jaws after a high-stress period. But have you ever stopped to think about whether these stresses have a more profound impact on long-term health?

Now, with the growing focus on "longevity" and "healthspan," more and more people are looking at their health from a future perspective and reflecting on the role that stress plays. After all, phrases like "After a tense meeting, I feel like I've aged twenty years" and "I'm so busy at work that my hair has turned white" have become common jokes in our daily lives - but behind these jokes, does stress really make us age faster? If so, can we reverse this process?

Does stress really make us age faster?

You may not be surprised - stress does affect the speed and way we age, but this mainly depends on how our bodies respond to the stress we experience.

"When acute stress becomes too intense or occurs frequently without sufficient recovery, it may trigger an inflammatory response and oxidative stress in the body (that is, an excessive number of harmful 'free radicals' appear in the body, and these free radicals damage cells) - both of which are associated with accelerated cellular aging," explained Dr Mohammed Enayat, a general practitioner, longevity expert, and founder of the HUM2N Longevity Clinic in London.

For this reason, long-term chronic stress - that is, the body being in a "fight or flight" state for a long time - has particularly obvious short-term and long-term effects on health. Our bodies need to enter the "rest and digest" state to relax, recover, and prepare for future challenges; if the body is not given enough recovery time, health problems will gradually accumulate.

"Although short-term, high-intensity stress has a certain impact on aging, the truly profound and long-lasting impact comes from chronic stress," added Dr Suzanne Wylie, a general practitioner and medical advisor at IQdoctor. "Prolonged high levels of the stress hormone cortisol accelerate cellular aging because it shortens telomeres - the protective caps at the ends of DNA, which naturally shorten with age."

She also pointed out: "Chronic stress is also associated with increased inflammation in the body, a weakened immune system, and an increased risk of diseases such as heart disease, diabetes, and cognitive decline - all of which accelerate the aging process and make us show signs of aging earlier."

This kind of "premature aging" is sometimes manifested in very obvious ways, such as hair turning white earlier than expected. As hair health advisor Eva Proudman said in the magazine "Strong Women" earlier: "When we are in survival mode, the brain prioritizes sending blood and nutrients to 'vital' cells and tissues, so 'non-essential' cells - such as melanocytes, which are responsible for hair color - are put on the back burner. Over time, these cells start to lose their function, and the hair color gradually fades."

Chronic stress can also lead to sleep disturbances and encourage the development of bad lifestyle habits, such as an unhealthy diet, lack of exercise, and broken social relationships - all of which have a negative impact on longevity.

However, Dr Enayat pointed out that we don't have to completely demonize stress. In fact, moderate stress may actually be beneficial to health and longevity.

"Research shows that short-term and controllable stress has positive effects," he added. "This is called 'hormesis' - that is, mild stress stimulates the cell repair mechanism and the body's adaptability. For example, behaviors such as intermittent fasting, cold exposure, and high-intensity exercise activate protective pathways in the body, such as heat shock proteins and antioxidant responses, which may help delay aging."

It should be noted that most of the current research on these interventions (especially intermittent fasting) has been conducted mainly on men. Preliminary research has found that women's bodies may respond differently to short-term stress. This doesn't mean that women are not suitable for fasting or these "stress-inducing" activities (there is currently no research showing that women are more sensitive to cortisol), but it's important to learn to listen to your body's signals and pay attention to your menstrual cycle, energy levels, and immune status. If there are abnormalities in these aspects, it may be a sign that your body is not responding well to stress.

Can we reverse the effects of stress on aging?

Stress is an inevitable part of life. Whether it's due to work, finances, or family problems, everyone experiences periods of extreme stress. So, is it really possible to reverse the impact of this stress on our aging and overall lifespan?

The latest research provides many positive signals. Dr Enayat pointed out: "Lifestyle interventions such as meditation, Mindfulness-Based Stress Reduction (MBSR), exercise, and good sleep habits have been proven to help lengthen telomeres and help the body restore a balanced response to stress." He also mentioned, "Research has found that people who regularly practice mindfulness and manage stress have more stable telomeres and may age more slowly than those who don't adopt such methods."

In addition, aerobic exercise has been proven to increase the activity of telomerase - an enzyme that helps maintain telomere length, and thus may delay aging.

Overall, a healthy lifestyle - such as a nutrient-rich diet, regular exercise, good sleep, and positive social relationships - can help reduce inflammation in the body, improve cardiovascular and brain health, and promote cell repair.

Just like other aspects of health, prevention is always the most effective approach. Although we can't completely avoid stress, taking some measures when facing stress can indeed help us reduce the aging effects of stress.

Here are some methods worth trying:

1. Prioritize sleep: Poor sleep amplifies the feeling of stress and accelerates cellular aging; good sleep helps the body recover and repair. Especially for brain health, during deep sleep, the brain clears the toxins accumulated during the day, which is crucial for delaying brain aging.
2. A balanced and nutritious diet: Stress increases oxidative stress in the body, so we need to rely on diet to "neutralize" this effect. Dr Enayat recommends a diet rich in antioxidants, Omega-3 fatty acids, and polyphenols, such as berries, dark green leafy vegetables, and fatty fish. These nutrients help resist oxidative damage.
3. Practice relaxation techniques: Any activity that reduces stress and helps the body enter the parasympathetic-dominated "rest and digest" state is a good way to slow down the impact of stress on aging. Dr Wylie recommends meditation, yoga, and deep breathing exercises.
4. Rely on friends and family: Having someone to talk to not only relieves stress, but research has repeatedly shown that people with strong and positive relationships usually live longer and happier lives.
5. Try "mild stress therapy": Research on these interventions is still evolving, but methods such as cold or heat therapy have been proven to have many benefits. Dr Enayat pointed out: "Cold water immersion and cryotherapy can stimulate the release of norepinephrine, a hormone with anti-inflammatory effects that enhances the body's ability to cope with stress. Sauna therapy can induce 'heat shock proteins,' which protect cells from damage."
6. Seek help in a timely manner: Adjustments in lifestyle are important, but when you feel that stress is beyond your capacity, you must take action. "Whether it's seeking help from friends, family, or professionals, it can make a huge difference in long-term health and lifespan," emphasized Dr Wylie.