7 Tips to Reverse the Effects of Pandemic Stress on Aging

The chronic stress that many people have experienced during this long pandemic may accelerate biological aging*, according to the University of California, San Francisco. Stress tires the body and interferes with its ability to repair itself. Studies have shown that chronic and traumatic stress promotes inflammation and can shorten telomeres, the caps at the end of chromosomes that protect DNA from damage, leading to premature cell death*

The good news is that it is possible to slow down or reverse some of the damage caused by chronic stress by adopting healthy habits, such as good nutrition and good sleep, and especially by participating in physical activity*. There's no better time to take proactive and effective steps to alleviate stress and counter its toxic effects on your mind, body, and emotions, by making healthy changes to your daily life.

Here are some simple, proven ways to reduce stress and its impact on aging:

1. Exercise to slow cellular aging.
   According to a study from the University of British Columbia, caregivers who were physically inactive significantly reduced their stress levels after exercising three times a week for six months*. At the cellular level, researchers observed that regular physical activity lengthened the telomeres of caregivers' white blood cells, suggesting that exercise may slow or reverse telomere aging in highly stressed individuals*.


2. Spend time in nature.
   According to a study by Ecological Applications, Tokyo residents who spent time in green spaces during the pandemic said they were less prone to anxiety, depression, and loneliness than those who had less access to nature*. In a study by the Nature Conservancy of Canada, approximately 95% of Canadians surveyed indicated that time spent outdoors was a way to cope with the stress and anxiety caused by the pandemic*.


3. Practice mindfulness.
   Mindfulness meditation can be an effective way to combat stress*. Mindfulness helps to focus on the present moment and avoid rumination, which is dwelling on stressful events, past and future and getting locked into toxic and circular thought patterns*.


4. Listen to your emotions.
   According to a study in the Journal of Contextual Behavioral Science, people who demonstrated psychological flexibility in the face of adversity during the pandemic, by taking stock of their emotions and responding with mindful actions, experienced less stress than those who avoided identifying their emotions*.


5. Feed your body with healthy foods.
   Nutrition and healthy eating* are often overlooked in times of stress, says Harvard Medical School. In such circumstances, it is particularly important to nourish your body with healthy foods, in a conscious way, in order to strengthen the immune system and allow it to recover more quickly in the event of illness*.


6. Cultivate your social life.
   Social connections can reduce stress and have very positive effects on mental and physical health*, according to the Canadian Mental Health Association. Supportive social connections can lower blood pressure, heart rate, and stress hormones*. Reach out to family, friends, or a healthcare professional who can listen to you, understand your problems and give you sound advice in a crisis.


7. Don't forget to laugh.
   Studies show that laughter alleviates anxiety by stimulating circulation, promoting muscle relaxation, increasing the release of endorphins in the brain, as well as activating the body's response to stress while relieving stress*, says Psychology Today.