Stress
Stress shortens your telomeres. Telomeres are protective caps that sit on the end of your chromosomes. Shorter telomeres means older cells.
Example, in one study, one women with the highest levels of perceived stress had telomeres shorter by the equivalent of 10 years or more of additional aging compared to women with low stress!
Stress is your body's response to a perceived threat or demand. When it fires, your body releases cortisol, adrenaline, and noradrenaline.
+ blood pressure
+ heart rate
+ blood sugar
+ breathing rate
Muscles tense. Sweating increases. Your body is preparing to fight or flight
https://blueprint.bryanjohnson.com/blogs/news/the-biological-cost-of-stress
+ anxiety and depression
+ high blood pressure
+ obesity and type 2 diabetes
+ heart disease and stroke
Solutions to reduce
- Get enough sleep, see sleep
- Excercise regularly, see excercise
- reduce cortisol levels, especially mind-body practices like yoga. The greatest cortisol reductions come from 90-150 min of moderate-intensity exercise per week.
- Do breathing excercises
- Diaphragmatic breathing (slow, deep breathing into your stomach, not chest) may lower blood pressure and cortisol levels.
- Cyclic sighing (2 inhales followed by 1 longer exhale) can reduce respiratory rate, improve mood, and help you manage stress.
- Even 5 min a day of mindfulness meditation or progressive muscle relaxation (tensing and relaxing muscles one by one) can significantly reduce stress.
- Eat healthy foods
Eat:
+ fruits and veggies
+ legumes
+ lean proteins
+ extra virgin olive oil
+ nuts and seeds
+ whole grains
Optional supplements:
+ L-theanine can support mood, focus, and stress resilience.*
+ ashwagandha and rhodiola can support calmness and resilience during stress, and support the body's healthy response to stress.*