Various factors, including stress, can accelerate the natural aging process. Recent studies indicate that humans and mice experience a rapid increase in biological age due to different forms of stress, but this process can be reversed after recovering from stress.
This finding challenges the longstanding conception of a unidirectional upward trajectory of biological age over the life course.
Stressful situations, such as major surgery, pregnancy, and severe COVID-19, may trigger transient changes in biological age, making it a critical factor in assessing physiological stress and its relief.
In this article, we will discuss how stress affects aging and what can be done to fight back.
The Connection Between Stress and Aging
A recent study, which appeared in the journal Cell Metabolism, indicates that diverse forms of stress can cause a rapid increase in the biological age of humans and mice. However, the study also found that the effect is reversed after recovery from stress.
In fact, these changes occur over relatively short time periods of days or months, according to multiple independent epigenetic aging clocks. Biological age was thought to increase steadily over time, but it is not necessarily linked to chronological age.
According to James White, a co-senior author of a study from Duke University School of Medicine, the discovery of age being fluid, fluctuating, and changeable contradicts the traditional notion of aging as a unidirectional process.
Previous research hinted at the possibility of short-term changes in biological age. But then, it was unclear whether such changes were reversible. Additionally, the causes of such changes were unknown until now.
How Stress Accelerates Aging
Stressful situations trigger a biological response that leads to inflammation, DNA damage, and telomere shortening. Basically, all of these can contribute to premature aging.
Inflammation, for example, increases the production of free radicals that can damage cells and DNA. Chronic stress accelerates telomere shortening, which are the protective caps at the end of chromosomes that naturally shorten as we age.
Moreover, stress can lead to the production of cortisol, a hormone that can lead to weight gain, impaired cognitive function, and other health problems.
Fight Stress with Science-Backed Tips for Parents
Exercise Regularly
Regular exercise reduces stress and inflammation, promotes new brain cells, and increases telomere length, associated with a longer lifespan. Incorporate 30 minutes of moderate-intensity exercise most days of the week into your daily routine. Take a walk with your child or do a family workout.
Practice Mindfulness
Mindfulness practices, like meditation, improve mental health and reduce stress. Even a few minutes of meditation a day can make a difference. Practice mindfulness in everyday activities like eating or playing with your child by focusing on the present moment.
Get Enough Sleep
Sleep reduces stress and inflammation, and promotes overall health. Get 7-9 hours of sleep per night. Create a bedtime routine for yourself and your child, like reading a book or taking a bath, to help you wind down and get better sleep.
Eat a Healthy Diet
Moreover, a healthy diet of fruits, vegetables, and whole grains can significantly reduce inflammation and oxidative stress. Also, include a variety of colourful fruits and vegetables in your meals and limit processed and high-sugar foods. Additionally, involving your child in meal planning and preparation can make healthy eating a fun and enjoyable family affair.
Socialize
Strong social connections reduce stress and promote overall health. Make time for social activities with friends and family or join a parenting group. Involve your child in social activities like playdates or sports teams to promote social development and reduce stress.
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