Q. One would think that as we get older and with our years of experience, our stress would lessen. For many of us, our children are grown up and independent, we have some retirement savings, and many of us own our homes. It seems that we should feel less pressure. That’s not the case for me and many of my friends. I feel more stressed today than in my younger years. I know that an unpredictable environment is playing a role. Yet is this typical? E.J.
The timing of your question is perfect since April is Stress Awareness Month. Its purpose is to “inform people about the dangers of stress, (some)successful coping strategies and harmful misconceptions … prevalent in our society.”
Here’s a little “stress” history: The term did not begin as a mental health concept. It emerged from the field of engineering and physics to describe the physical stress on a structure. The concept was extended to its impact on the human body by Hans Selye, the first scientist to identify stress in relation to illness.
For most of us, stress is a common experience. And so often we relate it to responding to a negative situation. Yet we know that stress also can be positive, motivating and empowering. It’s called “eustress” and may occur when facing the challenge of a new job, experiencing the excitement of going on a vacation or just exercising.
Experiencing occasional negative stress is not a problem. It may occur while sitting in freeway traffic, having the oven break down on Thanksgiving Day, or seeing a police car following your car. We typically get over it.
It’s chronic stress that is the problem. We know that dealing with an uncertain environment over time can cause a chronic stress response. Yet any chronic stress poses a health risk.
Age makes a difference. Older and younger adults experience and perceive stress differently. Older bodies react more intensely and take longer to recover compared to the younger cohorts. At the same time, the older generation is known to be more resilient and adaptive to stressful situations.
Here are some health implications of chronic stress, particularly for older adults. Perhaps the biggest negative implication is that chronic stress accelerates aging. This occurs in several ways, per AARP.
Increase of cortisol. When the hypothalamus in the brain senses stress, it responds by signaling the pituitary and adrenal glands to pump out cortisol into the bloodstream. Long-term, it increases inflammation, weakens the immune system, muscles and more. It also may increase the risk for dementia.
Release of adrenaline. This stress response increases heart rate, blood pressure and is more likely to cause a stroke or heart attack in older people. As blood vessels become stiffer with age, it takes longer for older people to recover.
Shortens telomeres. These are similar to the protective plastic tips at the end of a shoelaces which keeps it from fraying. Telomeres (tips) at the end of chromosomes hold genetic data which allows cells to reproduce. Stress can shorten them, causing telomeres to fray influencing cell division. “If cells die without dividing, we age more quickly,” according to the Institute on Aging.
We do not have to be victims of stress. The Mayo Clinic offers several recommendations.
Engage in physical activity most days of the week. That includes 150 minutes of exercise a week at moderate intensity or 75 minutes of vigorous intensity.
Spend time with family and friends. It improves one’s mood and well-being and is a great source of social support, making you feel understood as well as reinforcing healthy habits.
Incorporate relaxation techniques. That could include yoga, tai chi, deep breathing and massage. Hobbies also count.
Write in a journal. Writing thoughts and feelings in a journal serves as a tool to manage and reduce stress and feel in control of your emotions.
Get enough sleep. Lack of sleep can be a cause of stress as well as a response to stress. This lack can increase levels of stress, frustration, depression and anxiety, according to the Cedars Sinai blog.
Eat a healthy, balanced diet. A balanced diet is needed to cope with stressful events. It supports a healthy immune system, repairs damaged cells and provide extra energy in coping with the difficult stuff.
Have a sense of humor. Laughter reduces the stress hormone cortisol. According to a UCLA report, a single session of laughter may reduce cortisol levels by as much as 37 percent.
We may share similar stressors in life or have ones unique to us. What we do know is that stress is harder on older adults. While at the same time, this older population is known for its resilience.
Thank you, E.J., for your important question. Hopefully, some of these techniques will be helpful. As always, stay well and be kind yourself and others.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity