Have you ever heard the expression “stress ages you”? It seems like a vague statement, but there’s actually scientific evidence that links stress hormones and the aging process.

When our body is under stress, it releases a hormone called cortisol. Small amounts of cortisol are beneficial, but prolonged exposure to cortisol can cause damage to our cells and contribute to diseases such as diabetes, heart disease, and even accelerated aging.

What is cortisol?

Cortisol is a hormone that our adrenal glands produce in response to stress. It’s commonly known as the “stress hormone” as it’s released in situations where our body feels threatened or under pressure.

Its main job is to help us respond to stress by increasing our heart rate, blood pressure, and releasing glucose for quick energy. In small doses, cortisol can be beneficial and even lifesaving. However, when cortisol is released continuously over a prolonged period of time, it can cause significant damage to our bodies.

How does cortisol affect aging?

Cortisol has been linked to various aspects of aging, including skin aging, cognitive decline, and cellular aging. High levels of cortisol can lead to increased inflammation in the body, which is a major contributor to aging.

Chronic inflammation can contribute to a wide range of age-related diseases, including heart disease, diabetes, and cancer. Furthermore, cortisol can cause damage to our DNA and shorten the length of our telomeres, which are protective caps on the ends of our chromosomes. Shorter telomeres are associated with accelerated aging and increased risk of age-related diseases.

Stress and skin aging

Stress has a direct impact on the health of our skin. High levels of cortisol can cause the breakdown of collagen, which is a protein that gives our skin structure and elasticity. Collagen breakdown leads to wrinkles, sagging skin, and age spots.

Stress can also interfere with the production of sebum, which is the oil that keeps our skin moisturized. This can lead to dry, flaky skin and exacerbate existing skin conditions like eczema and psoriasis.

Stress and cognitive decline

As we age, cognitive function naturally declines. However, chronic stress can accelerate this decline. High levels of cortisol can damage the hippocampus, which is a part of the brain that’s crucial for memory formation and spatial navigation.

Studies have shown that individuals with consistently elevated cortisol levels have smaller hippocampal volumes and perform worse on cognitive tests.

Stress and cellular aging

Cortisol can also affect our cells at a very basic level. One of the ways it does this is by increasing oxidative stress, which is a process that damages our cells by producing free radicals.

Free radicals are unstable molecules that can react with and damage cell components like DNA, proteins, and lipids. This can lead to cell death and contribute to age-related diseases like cancer and Alzheimer’s.

Additionally, cortisol can shorten the length of our telomeres, which are protective caps on the ends of our chromosomes that become shorter over time with each cell division. When telomeres become too short, our cells can no longer divide and eventually die.

How can we manage cortisol?

The good news is that there are ways to manage cortisol levels and reduce the damage it can cause. One of the most effective ways is through stress management techniques like meditation, deep breathing, and yoga.

These activities help activate the relaxation response, which is the body’s natural counterbalance to the stress response. Other effective strategies include regular exercise, getting enough sleep, and maintaining a healthy diet.

The bottom line

The link between stress hormones and aging is clear. High levels of cortisol are associated with accelerated cellular aging, cognitive decline, and skin aging.

Fortunately, there are several effective ways to manage cortisol levels and mitigate the damage it can cause. By prioritizing stress management techniques and other healthy habits, we can help slow down the aging process and protect our bodies from age-related diseases.