It’s perfectly normal to feel stress from time to time. But when stress becomes persistent—something you carry with you day after day—it becomes what experts call chronic stress. Unlike short-term stress, which can even be motivating in small doses, chronic stress is harmful. It has long-term effects on your physical and mental health, and according to experts, it can even accelerate the aging process at the cellular level.
How Chronic Stress Ages You from the Inside Out
On a recent episode of the 10% Happier podcast hosted by Dan Harris, Elissa Epel, a renowned expert on well-being and aging, shared her insights into how chronic stress affects our biology. Epel, the author of The Stress Prescription, explained that stress doesn’t just impact how we feel emotionally—it can actually damage our telomeres, the protective caps at the ends of our chromosomes.
Telomeres naturally shrink as we age. However, chronic stress speeds up this process. When telomeres shorten too quickly, it can trigger premature cellular aging, which has been linked to a wide range of diseases including heart disease, diabetes, and even cancer.
The Good News: You Can Reverse the Damage
Although chronic stress has a serious impact, it’s not irreversible. Epel emphasized that the damage done to telomeres through prolonged stress can be repaired through daily restorative practices. By adopting small, consistent habits that support recovery and relaxation, we can not only protect our mental health but also slow the biological aging process.
“We can, on a daily basis, restore our cells, give ourselves breaks, and create an anti-inflammatory lifestyle,” said Epel.
4 Expert-Backed Tips to De-Stress and Live a Longer, Healthier Life
If you’re experiencing chronic stress, here are four practical steps you can take today to support your well-being and promote longevity:
1. Eat More Fruits and Vegetables
A diet rich in fruits and vegetables provides the body with essential antioxidants, fiber, and nutrients that help combat inflammation—one of the key contributors to telomere shortening and disease progression. A whole-food, plant-based diet is one of the simplest ways to fight the effects of stress from the inside out.
2. Practice Daily Mindful Breaks
Creating a meditative state doesn’t have to involve long sessions. Epel recommends just five minutes a day of mindfulness, deep breathing, or simply being present without distractions. These short breaks can calm the nervous system, reduce cortisol levels, and support telomere repair. They also help break the cycle of stress by encouraging mental clarity and focus.
3. Add Omega-3s to Your Diet
Omega-3 fatty acids—found in fatty fish, walnuts, flaxseeds, and supplements—are powerful tools against inflammation. A Mediterranean diet, rich in Omega-3s, has been shown to improve cardiovascular health and may slow telomere shortening caused by chronic stress.
4. Prioritize Deep Rest
True rest goes beyond just sleep. Activities like yoga, breathwork, or even immersing yourself in a creative “flow state” can reset your nervous system. Deep rest allows your body and mind to fully recover, which is essential for reversing the biological impact of chronic stress.
Epel’s message is clear: it’s not about making radical lifestyle changes overnight, but rather small, sustainable adjustments that support long-term well-being.
“It’s these small changes that we can make. They’re not huge lifestyle changes. Those are the changes that we can maintain and keep over years and years,” Epel said.
Frequently Asked Questions –
What is chronic stress?
Chronic stress is a prolonged and constant feeling of stress that can negatively affect your health if not managed properly. It differs from acute stress, which is short-term and typically resolves quickly.
How does chronic stress affect my body?
Chronic stress can weaken the immune system, increase blood pressure, disrupt sleep, and speed up cellular aging by damaging telomeres—the protective ends of chromosomes.
Can the effects of chronic stress be reversed?
Yes. While stress does have lasting impacts, regular restorative practices such as mindfulness, healthy eating, physical activity, and deep rest can help repair cellular damage and support overall well-being.
How do telomeres relate to aging?
Telomeres protect your chromosomes from damage. They naturally shorten with age, but chronic stress can cause them to shrink faster, accelerating the aging process and increasing disease risk.
