Eulalee Thompson
Eulalee Thompson
It could really pay off to manage stress. News coming out of recently-held American Psychological Association's (APA's) 2006 convention in New Orleans, in the U.S., is that chronic stress speeds up the ageing process.
Elissa Epel, PhD. and colleagues from the University of California, reviewed research on chronic stress and hormonal shifts. While changes in hormones are not an unusual part of ageing, Epel et al study, reviewed on the APA's website (www.apa.org), points out that chronic stress can actually affect the body's hormone level and change its delicate hormone balance. This led the researchers to believe that there may be
synergistic effects between ageing and chronic stress.
What's chronic stress? The researchers point to such stressors as caregiving responsibilities, social isolation, financial issues and bereavement. People experience and handle stressors differently but it's best to take on some stress-management techniques.
Regular exercising was one
strategy suggested by Epel to
manage stress. Another review of research on exercise and ageing, also presented at the APA's convention, suggests that some benefits of exercising include slowing age-related cognitive decline and cutting dementia risk.
Three types of studies on exercise and ageing were reviewed:
1. Those testing whether exercise and physical activity can improve brain function and cut risks for age-related neurological diseases such as Alzheimer's.
In these studies the researchers found the benefits of exercising to last for many years in improving brain function in later life and cutting dementia risk.
2. Those testing for a long-term relationship between specific types of exercise or fitness training and brain function in older adults without dementia.
The researchers found that increased levels of exercising or aerobic training (that is, more than moderate) did, in fact, offer improved mental processes.
3. Animal studies attempting to explain the effect of exercising on the brain at the molecular level.
Results from these studies put aerobic exercising and physical activity in a good light - operating as factors that influence age-related changes in brain cells, meaning that if you exercise, your brain can perform at levels above your age cohort well into old age.
More stress busters
Here are more stress busters recommended in previous articles:
1. Manage your time better.
You may feel pressured if you cram too many things into one day. Instead learn to delegate some responsibilities and in other cases just say 'no'. No need to over-commit yourself, prioritise your tasks based on importance and urgency and always leave slots of leisure time in your schedule. Instead of procrastinating on a project that seems overwhelming, break it into manageable parts and cruise into your deadline.
2. Deep breathing/meditation/muscle relaxation.
In deep breathing exercises, the movement of the abdomen is out when you inhale and it goes in when you exhale. The downward movement of the diaphragm gently massages and stimulates some of the organs; you will also take in more oxygen. Sit or lie comfortably on your back. You can also add meditation and muscle relaxation techniques (tensing and relaxing muscle groups).
3. Have a sound bath.
At the end of the day, relieve stress by sitting in your favourite chair and immerse yourself in relaxing music for 20 minutes or so. The music experts recommend music which is slower than the natural heartbeat which is about 72 beats per minute. Repeating or cyclical musical patterns will be more relaxing for most people.
4. Develop close friendships.
Develop close friendships, the kinds that are non-judgmental, supportive and make you feel comfortable to talk about even seemingly insignificant events that occurred during the day. Just take a load off.
Please send your feedback to eulalee.thompson@gleanerjm.com.
