Stress management is the best way to slow down cellular aging and increase the likelihood of living a long and healthy life.
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“Chronic, uncontrolled stress can harm all body systems and increase the risk of various diseases, including heart disease, diabetes, cancer, osteoporosis, and others,” explains nutrition specialist Elizabeth Harris.
Experts reveal how chronic stress accelerates the aging process, how to better manage stress, and what measures to take to stay healthy and feel great even in older age, according to “Eating Well”.
Why does chronic stress accelerate aging?
Stress is a normal part of daily life, but when it becomes chronic, it can affect daily well-being and alter body function at the cellular level. “Our body is designed to recover and regenerate daily, but chronic stress interferes with this process,” explains osteopathic physician Lynette Gogol. When we constantly live in a “fight or flight” state, hormones that help overcome short-term critical situations remain elevated and eventually hinder the body’s recovery and renewal.
Most people do not experience life-threatening events daily, but constant minor stressors day after day can have a similar effect on the body. A busy schedule, financial worries, poor sleep, emotional tension, and a constant feeling of being “on” can activate the body’s stress response. When these stressors repeat repeatedly, the body does not fully return to its initial state, so damage accumulates.
“One of the main reasons is called allostatic load,” explains nutrition specialist Talia Follador. Allostatic load means cumulative wear and tear on the body as it constantly tries to adapt to stress and maintain balance. When stress continues, recovery never fully occurs, so allostatic load accumulates over time. A higher allostatic load is associated with faster biological aging and a higher risk of age-related diseases.
Since stress hormones such as cortisol remain elevated, they begin to directly affect cells. “Stress hormone levels remain constantly elevated, so your mitochondria start producing too many reactive oxygen species, which damage DNA, proteins, and cellular structures,” says Abe Malkinas, MD.
This oxidative damage promotes chronic inflammation and may contribute to many aging-related diseases, including heart disease, diabetes, and cognitive decline.
Chronic stress is also associated with changes in markers of biological aging. “Long-term stress is even linked to shorter telomeres, which help cells renew — meaning cells lose resilience over time,” explains T. Follador.
Stress is also linked to changes in DNA methylation — one of the indicators of biological age. Due to these changes, biological aging may proceed faster than a person’s chronological age indicates.
Although these cellular-level changes may be unnoticed daily, their effects often manifest as chronic diseases appearing earlier. “Chronic stress activates the sympathetic nervous system and increases arterial stiffness — one of the main signs of vascular aging,” says T. Follador.
In one study involving 1,346 women, it was found that women under 55 experiencing high levels of toxic psychosocial stress had nearly an 80% higher risk of heart disease compared to those with lower stress. This shows how strongly chronic stress can accelerate the development of diseases commonly associated with older age.
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What to do instead
The good news is that just as high stress can accelerate aging, rest, recovery, and strengthening the body’s resilience can have a positive effect. Researchers have found that periods of rest can help partially or fully recover from stress-induced biological age acceleration.
“Small, consistent activity prevents stress accumulation and helps the body return to its natural recovery state,” says L. Gogol. Here is what experts recommend to reduce stress and slow aging.
Make time for fun with others
While taking time for yourself to have fun can help reduce stress, experiencing joy with others can be even more beneficial. “People surrounded by a supportive social network tend to experience less stress, and research shows they may live longer and enjoy better overall health,” says T. Follador. One small study showed that people who experience positive emotions with another person have lower stress hormone levels than those who experience positive emotions alone.
Plan regular dates with your partner, family, or friends to try new activities, take walks, have coffee, or participate in a book club or group class to incorporate fun and connection into your routine.
Prioritize sleep
Lack of sleep and sleep disorders are closely linked to accelerated biological aging. “Chronic stress disrupts sleep, and poor sleep further intensifies stress, creating a vicious cycle,” says A. Malkinas. He recommends getting 7–9 hours of sleep, maintaining a consistent sleep schedule, limiting screen use before bed, and ensuring the bedroom is dark and cool.
Move regularly
Regular physical activity can help reduce stress levels, but its effect is so strong that even exercising once a week has stress-reducing benefits. “Whether it’s running, strength training, yoga, or walking — find what suits you and make it a regular habit,” advises A. Malkinas. While any chosen physical activity will be beneficial, including strength training in your routine can significantly contribute to healthy aging.
A 2024 study involving 4,800 adults showed that people who regularly performed strength exercises had significantly longer telomeres than those who did not — even after accounting for other factors such as age, race, sex, smoking, and income.
Create a daily stress reduction practice
For many people, daily stressors do not disappear, but we can strengthen our ability to manage them so they have less impact on our personal stress levels. “Whether it’s meditation, deep breathing, mindfulness practices, or just breaks during the day — you need ways to actively calm the body’s stress response,” says A. Malkinas.
If you don’t know where to start, remember that even small changes can yield significant results. Instead of constantly jumping from one task to another and rushing, incorporate short, mindful breaks into your schedule — this will help reduce stress before it reaches its peak. “A 60-second pause before moving on to the next task can send a signal to the brain that you are safe; over time, this helps reduce stress,” says L. Gogol.
Consult a specialist
If stress interferes with living a full life, seeking help from a specialist who can assist in overcoming these stressors can be very beneficial. “There is plenty of evidence supporting the effectiveness of cognitive behavioral therapy in helping people better manage stress,” says A. Malkinas. A qualified therapist can help overcome various issues — from mental health difficulties or stress at home and work to past traumas affecting your well-being today.
