As a holistic longevity practitioner and naturopath, my goal is to help clients bridge the gap between health span (how long you are healthy) and lifespan (how long you live). Achieving this requires a deep understanding of how lifestyle, diet and disease can impact healthy ageing.
One of the biggest impacts on healthy ageing is high cortisol and chronic stress. 80% of the women who come to see me are experiencing some form of chronic stress, which is usually a contributing root cause to their health issues and symptoms. Nothing will age you faster than chronic stress.
First we need to under what cortisol is and how it relates to stress
Cortisol is a hormone produced by the adrenal glands. When we have healthy cortisol levels we will have a little surge early in the morning to get out of bed and give us some energy, and it will slowly/gently taper off during the day with the lowest levels in the evening.
It is also released when we encounter a stressful/threatening situation, our brain recognises and interprets the stressor, triggering the hypothalamus to activate the sympathetic nervous system.
This “fight-or-flight” response releases stress hormones like adrenaline and norepinephrine, followed by cortisol. While acute stress and the subsequent release of cortisol can be beneficial in short-term situations, chronic stress leads to prolonged exposure to cortisol, which can have detrimental effects on health and accelerate ageing.
Chronic stress is when we experience stress for longer than three weeks. After experiencing chronic stress and being in a sympathetic nervous system state for a prolonged period of time, your body will likely want to stay in that place. Because it is a survival response, and if you don’t do the work to help physiologically and mentally pull your body out of the chronic stress state and regulate your nervous system, your body won’t feel safe enough and you will end up in a cycle of chronic stress that creates inflammation and oxidative stress that further cause more stress in the body.
Most people don’t even realise they are in a state of chronic stress, it becomes their new normal. There are many ways chronic cortisol exposure can impact healthy ageing and longevity, both directly and indirectly.
To understand this, I want to explain how it impacts your overall health and therefore ageing and longevity.
Chronic stress and hormonal imbalances
Chronic stress disrupts the balance of hormones, particularly affecting the hypothalamic-pituitary-adrenal (HPA) axis.
This disruption leads to imbalances in cortisol, estrogen, progesterone, and testosterone. Symptoms of these imbalances include fatigue, menstrual irregularities, weight gain, mood swings, and decreased libido.
Over time, these hormonal imbalances increase oxidative stress and inflammation, accelerating the ageing process and increasing the risk of age-related diseases such as osteoporosis, cardiovascular disease, and cognitive decline.
The relationship between stress and liver function
Chronic stress impairs liver function, making it less efficient at processing and eliminating toxins and hormones. This impairment can lead to a buildup of toxins and the recirculation of hormones like estrogen and cortisol, triggering chronic inflammation and oxidative stress.
An impaired liver affects hormonal balance, fat metabolism, and blood sugar control, accelerating ageing and increasing the risk of age-related diseases such as fatty liver disease, diabetes, and cardiovascular disease.
The relationship between stress and gut health
Stress has a significant impact on gut health. It disrupts digestion by reducing stomach acid and bile production, which in turn leads to poor nutrient absorption leading to nutritional deficiencies (which are a form of chronic stress).
Stress also increases gut permeability, leading to conditions like leaky gut and imbalancing the microbiome. This results in dysbiosis and chronic inflammation.
Poor gut health can negatively affect hormone balance, immune function, cognitive function, and healthy ageing, increasing the risk of diseases such as inflammatory bowel disease, autoimmune conditions, and neurodegenerative diseases like Alzheimer’s.
The relationship between stress, weight and blood sugar regulation
Chronic stress contributes to weight gain and insulin resistance. Cortisol promotes glucose release from the liver, increasing blood sugar levels and perpetuating a cycle of stress and hormonal imbalances. Over time, this leads to metabolic disorders like obesity, type 2 diabetes, and cardiovascular diseases.
Chronic insulin resistance and elevated cortisol levels accelerate ageing by promoting inflammation and oxidative stress, increasing the risk of age-related diseases like diabetes and heart disease. There is a correlation between blood sugar dysregulation, insulin resistance and 8 of the top 10 leading causes of death.
The relationship between stress and accelerated aging due to chronic stress
Exposure to chronic stress accelerates ageing by shortening telomeres, leading to faster cellular ageing and increased disease risk. It causes oxidative stress, persistent inflammation, and weakens the immune system. Hormonal disruptions, poor sleep, and increased risk of cognitive decline further accelerate ageing, increasing susceptibility to conditions like Alzheimer’s disease.
How to reduce stress
To support long-term health and slow the aging process, it is essential to manage chronic stress effectively. Strategies that can easily be incorporated into your life to reduce stress include:
- Making time for rest and relaxation to break the cycle of constant fight-or-flight mode.
- Spending time in nature to lower cortisol levels and increase endorphins.
- Eating a balanced diet rich in protein, vitamin C, zinc, and magnesium to support adrenal and overall health.
- Avoiding coffee on an empty stomach and limiting caffeine intake to maintain stable cortisol levels.
- Considering naturopathic herbs such as Withania, Siberian Ginseng, Schisandra, Passionflower, Lavender, and Rhodiola to support adrenal function and lower cortisol levels. (Always consult your healthcare professional when it comes to herbs and supplements.)
By addressing the root causes of stress and incorporating these holistic practices, you can support long-term health, enjoy a more vibrant life, and age gracefully.
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Michaela Sparrow is the founder of The Longevity Remedy. She is a naturopath, nutritionist and specialises in hormones, weight loss, gut health, sleep, stress, adrenals, thyroid, blood sugar and insulin and brain health.
