Can Stress Increase Your Biological Age.
stress seems to have a substantial impact on biological age
A recent study published in Cell Metabolism reveals that stress can increase biological age, but once stress is alleviated, biological age returns to baseline. Researchers suggest that exposure to stress can induce inflammation and DNA damage in cells, which can accelerate the aging process. Having a lower biological age is associated with a decreased risk of developing conditions such as cardiovascular disease, immune dysfunction, and metabolic disorders. Maintaining a healthy diet, regular exercise, stress management, and sufficient sleep can help slow down biological aging.
While the number of candles on your birthday cake reflects your chronological age, it may not necessarily reflect your true age. Chronological age simply refers to the number of years you have been alive, while biological age is a measure of how your body functions and feels. Biological age is often used as an indicator of overall health and is influenced by various lifestyle factors. A recent study published in the reputable journal Cell Metabolism has discovered that humans experience a rapid increase in biological age in response to various forms of stress.
However, the study also found that this aging process can be reversed after a period of stress recovery. Co-senior study author James White from Duke University School of Medicine commented on these findings, stating, "Previous studies have suggested the possibility of short-term fluctuations in biological age, but until now, it remained unexplored whether such changes are reversible."
The Impact of Stress on Aging
So, what exactly happens at a physical level when stress accelerates the aging process in our bodies?
Tunc Tiryaki, the founder of the London Regenerative Institute, explains that chronic stress triggers a series of biological responses in the body. Firstly, it stimulates the release of stress hormones, such as cortisol and adrenaline, which can cause inflammation and damage to DNA and cells if excessively produced for extended periods of time. Secondly, long-term stress can result in oxidative stress.
Tunc Tiryaki, the founder of the London Regenerative Institute
"This occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to repair the damage caused by these ROS," Tiryaki explains. "Oxidative stress can harm cells, proteins, and DNA, leading to premature aging."
Additionally, stress affects telomeres, which are protective caps at the end of chromosomes that shorten with each cell division and are considered a measure of biological aging.
"Chronic stress has been linked to shorter telomeres, which can contribute to premature aging," Tiryaki notes. Fortunately, once the stress is alleviated, the body can begin to recover, and the physiological processes that were damaged can return to their normal functioning levels. "Restoring these processes to their normal levels can help alleviate the burden on cells and decelerate the aging process," Tiryaki clarified.
Furthermore, he stated that the body possesses mechanisms to mend damaged cells and tissues, and these mechanisms can become more active once stress is diminished. "For example, cells can increase the production of antioxidants and activate DNA repair mechanisms, which can mitigate the damage caused by oxidative stress," he elucidated.
Tips to slow down your biological age
A lower biological age has numerous benefits. It is correlated with a reduced risk of developing cardiovascular disease and other age-related ailments. Consequently, since biological age is a vital indicator of overall health and longevity, one may wonder how to determine their own.
Formally, a biological age test is required, measuring bio-markers such as DNA methylation, telomere length, and blood and urine samples.
Nevertheless, evaluating your everyday habits can also provide insight into your biological health. If you maintain a healthy weight, sleep well, effectively manage stress, and lead an active lifestyle, it is likely that your biological age is younger than your chronological age.
You may be questioning if it is possible to slow down or even reverse your biological age. It should not come as a surprise that adopting a healthy lifestyle is pivotal. Consuming a nutritious diet, moderating alcohol intake, and abstaining from smoking are all effective ways to enhance overall health and subsequently lower biological age. Biologist and co-founder of the Oxford Longevity Project, Professor Denis Noble, also advocates for regular exercise, highlighting its remarkable stress-reducing properties.
Considering that stress seems to have a substantial impact on biological age, effective stress management techniques are necessary. "Rest and sleep are essential in order to assist the body in coping with stressors, as sleep also serves as a fasting period. This triggers the body's built-in cellular waste removal system, which decelerates the aging process," explained Noble.
In addition to this advice, Noble recommends allocating time for activities that bring joy. "Singing, dancing, walking, anything that elicits joy and excitement [are highly recommended]. Singing also benefits by activating the vagus nerve, which connects to major organs and instructs them to rest, relax, and repair," he suggested.
Experts Comment on the Findings of a New Study
According to experts, the results of the recently conducted study provide valuable insights, although they are not unexpected. Tunc Tiryaki expressed his lack of surprise regarding the study's outcomes.
He stated that scientific evidence already supports the notion that stress has adverse effects on both our physical and mental well-being, and it can even hasten the aging process. Tiryaki further acknowledged that the restoration of biological age after recovering from stress is intriguing, but it aligns with existing knowledge.
Denis was Chairman of the IUPS (International Union of Physiological Sciences)
He pointed out that numerous studies indicate that engaging in stress-reducing practices like mindfulness meditation, regular exercise, and prioritizing quality sleep can lead to improvements in various biological indicators associated with aging. Tiryaki concluded, "Given our bodies' ability to repair and bounce back from stress-induced damage, it stands to reason that this recovery process also contributes to the restoration of our biological age."
The Complex Nature of Stress and Its Impact on Health
Professor Denis Noble shares a similar perspective with Tiryaki but believes that the latest study provides only a partial understanding of the subject. He explained that certain types of stress can actually be beneficial, such as the stress experienced during activities like hot sauna sessions, ice baths, or intense exercise.
"Organisms that lack resilience to stress can certainly succumb to its negative impacts. However, the key to maintaining good health lies in an organism's ability to cope with stress effectively and recover swiftly," Noble emphasized. Noble highlighted the fact that the restoration of biological age upon recovery occurs because individuals adapt and learn to manage stress.
He cited athletes as an example, stating, "High-performance runners and gymnasts gradually increase their stress tolerance under the guidance of their trainers, resulting in improved muscle function and strength." While positive stressors can lead to physical enhancements, it is chronic emotional stress, which accumulates over time, that poses the most significant risk to overall well-being.
According to a recent study published in Translational Psychiatry in 2021, cumulative stress has been linked to accelerated aging, whereas emotional regulation has shown to mitigate its effects.
