Why stress makes you age, and how to react

Feeling anxiety, fear or stress is a part of life and is okay as long as it is occasional and temporary. This is the case, for example, before an exam or an interview. But when these acute emotional reactions become more frequent or even chronic, they can seriously interfere with the activities of daily living. Chronic stress then becomes a risk factor for several diseases. However, we can not only act on the level of stress but also prevent the pathologies that it can promote.

Read: the resting pulse reflects sensitivity to stress

Stress makes us age faster

In a study published in the journal Molecular Psychiatryauthors report that even over a short period of one year, stressful events accelerate cellular aging, measured by the shortening of telomeres.

Chronic stress is a factor of increased aging, which is accompanied by a higher risk and a higher prevalence of cardiovascular diseases, diabetes, Alzheimer’s disease, etc. Stressful events experienced during life (violence and neglect during childhood, financial difficulties, break-ups, etc.) wear out physiological systems and accelerate each person’s exposure to these diseases linked to aging.

The deleterious effects of chronic stress on health come in part from a deficiency and aging of the immune system. There are cellular markers of immune cell aging, including telomere length. Telomeres are the ends of chromosomes and are a combination of DNA and proteins. They play a role in protecting chromosomes and ensuring that the integrity of genetic material is maintained. Their shortening is a marker of cellular aging. Studies show that chronic stress can impact telomere length.

The researchers followed 239 participants for a year and studied the effect of stressful events on telomere length during this short period. The results show that the accumulation of stressful events during the year of the study causes a significant decrease in telomere length.

However, this is not inevitable: the shortening of telomeres can be countered by “healthy” behaviors such as physical activity, good eating habits and quality sleep. Women who lead a very healthy lifestyle seem “protected” from the effects of stress on the length of their telomeres.

Stress increases the risk of dementia

A new scientific review published in the journal Current Opinion in Psychiatry warns of the dangers of chronic stress and anxiety: they are risk factors for depression and even dementia. For the authors, those who suffer from it should do everything to reduce their stress level so as not to increase their risk of developing depression or dementia.

Chronic stress is a pathological condition that can impact the immune, metabolic and cardiovascular systems and ultimately lead to atrophy of the brain’s hippocampus, crucial for long-term memory and spatial orientation.

The authors examined areas of the brain affected by chronic anxiety, fear and stress in previously published animal and human studies.

Researchers noticed similar patterns of abnormal brain activity with fear, anxiety, and chronic stress, specifically they found an overactive amygdala (associated with emotional responses) and an underactive prefrontal cortex (area of ​​the brain that helps regulate emotional responses).

“ Pathological anxiety and chronic stress are associated with structural degeneration and dysfunction of the hippocampus and prefrontal cortex, which may explain the increased risk of developing neuropsychiatric disorders, such as depression and dementia. » explains Dr. Linda Mah, author of the study.

“ Stress damage to the hipoccampus and prefrontal cortex is not irreversible. We now need to determine whether interventions, such as exercise, mindfulness, and cognitive behavioral therapy, can not only reduce stress but also reduce the risk of developing neuropsychiatric disorders, such as depression and Alzheimer’s disease. “.

Read: anxious, stressed, depressed women have a high risk of Alzheimer’s

Stress, bad for the heart

Exposure to chronic stress increases the risk of cardiovascular diseases, according to a British study published by the journal of the European Society of Cardiology.

The study carried out on 10,300 British civil servants monitored their eating habits, physical exercise, tobacco and alcohol consumption for 12 years. The researchers also measured their levels of cortisol, the stress hormone.

Thanks to this study, the researchers confirm the conclusions of previous epidemiological studies which had shown that the risk of cardiac accident is doubled with chronic exposure to stress. This time the researchers specify that the risk is higher among those under 50. Finally, the results show that people subjected to chronic stress have abnormally high levels of cortisol and that the heart no longer adapts as easily to environmental changes.

What you can do to lower your stress level

Take probiotics. Several studies suggest that certain probiotics, by acting on the gut-brain axis, help combat stress and anxiety. In this case we are talking about psychobiotics. The intestinal microbiota is today considered a key regulator of the brain and behavior.

Read: probiotics could reduce stress and anxiety

Meditate. Meditation and more particularly mindfulness meditation would reduce stress and anxiety. With no side effects, there is no risk in trying.

Read: 5 Minutes in the Morning, by Dr David O’Hare (read an extract HERE >>)

Take vitamins and minerals. Several studies have shown beneficial effects of B vitamin supplements, vitamin C and several minerals on stress.

Read: vitamins and minerals against stress

Try therapeutic tremor. The TRE method (trauma releasing exercises) consists of causing tremors in the limbs. In several studies, this method improved the quality of life of participants.

Read: therapeutic tremor, a new anti-stress technique

Exercise. Several studies show that a sedentary lifestyle is bad for physical health but also for mental health.

Read: The Paleofit program, by Dr Fabrice Kuhn (read an extract HERE >>)

Sources

Mah L. Can anxiety damage the brain? Curr Opin Psychiatry. 2016 Jan;29(1):56-63.

Puterman E. Determinants of telomere attrition over 1 year in healthy older women: stress and health behaviors matter. Mol Psychiatry. 2014 Jul 29. doi: 10.1038/mp.2014.70.

Tarani Chandola, Annie Britton, Eric Brunner, Harry Hemingway, Marek Malik, Meena Kumari, Ellena Badrick, Mika Kivimaki and Michael Marmot. Work stress and coronary heart disease: what are the mechanisms? European Heart Journal Advance Access published online on January 23, 2008, doi:10.1093/eurheartj/ehm584