How Does Stress Affect Your Biological Age?

It is a well-known fact that stress can negatively affect your health, but can stress actually age you biologically? In this article, we will explore the relationship between stress and your biological age. We will explore what your biological age actually is, and how it differs from your chronological age. As well as this, we will look at how stress can affect your biological age, and your body as a whole, in ways that you may not expect. Finally, we will discuss ways that you can reduce your stress levels, and whether or not this can actually reverse your biological age.

Here are the five biggest takeaways from this article about stress and biological age:

• Biological age refers to how old your body seems based on cellular health and lifestyle factors, rather than the number of years you've been alive.

• Prolonged stress raises levels of cortisol and other stress hormones, which contribute to inflammation and oxidative stress.

• The physical effects of stress go beyond just feeling tense. It activates a fight-or-flight response, raising heart rate, blood pressure and alertness.

• Simple, regular habits such as exercise, meditation, yoga, healthy eating and social interaction can all help manage stress effectively.

• While reversing biological age completely is not guaranteed, reducing stress through positive lifestyle changes can help slow its progression.

Biological age is a concept that attempts to explain the difference between an individual's age in years (chronological age) and their actual age, which is loosely defined as the age of their cells [1]. Simply put, it is how old your cells are, whereas your chronological age is how long you have been alive. 

While chronological age is simply the number of years you've been alive, biological age takes into account various factors such as health, lifestyle, and genetics to assess how your body is ageing internally. Your biological age can differ from your chronological age, offering insight into the state of your health and helping determine how well your body is weathering the passage of time.

Yes, stress can have a notable impact on your biological age. The relationship between stress levels and the ageing process goes deeper than just the passing of time. Chronic stress has been linked to accelerated ageing at a biological level, influencing various physiological systems [2]. The release of stress hormones, such as cortisol, can contribute to inflammation and oxidative stress, both of which play roles in the ageing of cells and tissues. 

Understanding the connection between stress and your biological age can highlight the importance of effective stress management for maintaining overall well-being and potentially slowing down the ageing process at a biological level.

When you become stressed, it can trigger a wide range of responses and reactions as the brain signals a readiness to confront or evade a perceived threat. The heart rate and blood pressure escalate, preparing the body for action. Simultaneously, breathing quickens to enhance oxygen intake, while the pain response dulls, enabling heightened focus. Other signs to look out for include [3]: 

• Dilated pupils

• Heightened awareness and observation

It should be noted that small amounts of stress are not bad. It is, in fact, prolonged exposure to stress and cortisol that can lead to a range of health issues, potentially influencing the biological ageing process.

To alleviate the effects of stress, incorporating simple yet effective practices into your daily routine can make a substantial difference. Dedicating just 10 minutes each day to intentional activities can contribute significantly to stress reduction. Some of the activities suggested by the CDC include exercise, deep breathing, mindfulness techniques, being social, music and more.

Engaging in regular physical activity and exercise has proven to be a powerful antidote to stress. Not only does exercise contribute to physical well-being, but it also plays a crucial role in reducing vulnerability to psychological stressors. Studies have shown that individuals who maintain a routine of regular exercise often exhibit lower susceptibility to stress, especially during periods of heightened workload and cognitive demands [4].

Yoga has proven to be a valuable and holistic approach to reducing stress and promoting mental well-being. Considered as a complementary or alternative therapy for stress, anxiety, depression, and various mood disorders, yoga offers a range of benefits that contribute to an enhanced sense of overall health. Research has shown that engaging in regular yoga practices can lead to a greater sense of well-being [5]. The combination of physical postures, controlled breathing, and mindfulness in yoga promotes relaxation and helps alleviate stress.

Yes, meditation can be a powerful tool for combating stress levels. Taking dedicated time for meditation allows for a focused and intentional approach to calming the mind, and can foster a sense of inner peace. Research conducted by the National Centre for Complementary and Integrative Health supports the effectiveness of meditation in reducing stress, anxiety, and promoting mental health. Whether through guided meditation, mindfulness practices, or other meditation techniques, incorporating meditation into your routine can be a valuable and accessible strategy for stress management [6].

Social interaction plays a significant role in stress reduction and overall well-being. Research consistently indicates that maintaining a variety of social relationships can have positive effects on stress levels and heart-related risks [7]. Incorporating regular social interactions into your routine, whether through spending time with friends, and family, or participating in social activities, can be a valuable strategy for stress reduction.

Listening to music is an enjoyable and effective way to reduce stress, with research supporting its positive impact on both physiological and psychological stress-related outcomes [8]. Incorporating music into your daily routine, especially during moments of stress or relaxation, can be a simple yet effective self-care practice. It should also be pointed out that the genre of music you listen to does not matter in terms of calming you.

Diet plays a crucial role in overall well-being, and there is evidence suggesting that certain dietary choices can contribute to the reduction of stress, anxiety, and depression. One notable factor is dietary fibre, which has been associated with a range of health benefits, including the potential to decrease inflammation throughout the body, including the brain [9]. Incorporating fibre-rich foods such as fruits, vegetables, whole grains, and legumes into your diet can be a positive step towards supporting both physical and mental health.

Reducing the intake of ultra-processed foods, as well as foods high in added salt, saturated fats and sugars, can help lower stress by mitigating inflammation and fostering a healthier gut microbiome. Ultra-processed foods (UPFs), due to their low fibre content and presence of synthetic additives like emulsifiers, have been linked to gut microbiome imbalances, decreased microbial diversity, and increased intestinal permeability, all of which contribute to systemic inflammation. High-salt, high-fat, and high-sugar diets similarly promote pro-inflammatory immune responses, elevate oxidative stress, and disrupt gut health via shifts in microbial diversity and immune signalling. Chronic low-grade inflammation and gut dysbiosis can disrupt the gut–brain axis, a key pathway in mood and stress regulation. By contrast, diets rich in whole, minimally processed foods and high in fibre support beneficial bacteria that reinforce the gut barrier and reduce inflammation, strengthening resilience to stress responses.

Adopting healthy lifestyle practices and stress management strategies can potentially mitigate and slow down the impact of stress on biological age. Chronic stress can contribute to accelerated ageing at a biological level, affecting various physiological systems. By combating this, you can stop these ageing effects at a biological level. While lifestyle changes may not reverse the effects of stress entirely, they can contribute to a healthier and more resilient body and mind, potentially slowing down the impact of stress on biological age. 

If you would like to learn more about your biological and chronological ages, and how you could potentially reverse your biological age to live a longer, happier, healthier life, Vivere age tests and lifestyle programmes may be for you.

Stress does more than just affect how you feel. It can also influence how your body ages. While your chronological age is fixed, your biological age can vary depending on lifestyle, health and external factors such as chronic stress. Long-term stress can speed up ageing at a cellular level, increasing your risk of certain health conditions. However, by making positive lifestyle choices such as exercising regularly, practising mindfulness, eating a balanced diet, staying socially connected and managing stress you may be able to reduce these effects and support healthier ageing.

Chronic stress doesn’t just affect how we feel in the moment, it can also influence our biological age, accelerating the body’s natural ageing processes through pathways like inflammation, oxidative stress and changes in our cells. The good news is that simple, everyday habits can help buffer these effects. Regular exercise, yoga, meditation, social connection, listening to music and eating a balanced, fibre-rich diet have all been shown to support resilience, lower stress and nurture overall well-being. While lifestyle changes may not completely reverse stress-related ageing, they can slow its impact and help us feel healthier, calmer, and more energised in daily life.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Biological age--what is it and can it be measured? - PubMed

[2] Biological age is increased by stress and restored upon recovery: Cell Metabolism

[3] Stress can increase your biological age. How to reverse it - Medical News Today

[4] Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study - PMC

[5] Exploring the therapeutic effects of yoga and its ability to increase quality of life - PMC

[6] Meditation and Mindfulness: Effectiveness and Safety | NCCIH

[7] Do Social Ties Affect Our Health? - NIH

[8] Music listening and stress recovery in healthy individuals: A systematic review with meta-analysis of experimental studies - PMC

[9] Eat to Beat Stress - PMC