Up to 80 percent of primary care visits are tied to stress. Unfortunately, ongoing stress goes hand in hand with faster biological aging, along with inflammation and oxidative stress. Those processes can harm your genes and cells, producing the low-grade inflammation sometimes called “inflammaging.” That kind of inflammation may raise your odds of heart disease, diabetes, depression, and a weakened immune system. Not great, right? So how can you dial down persistent, low-level stress? Newer research has examined how different approaches affect blood markers of stress, such as cortisol and brain-derived neurotrophic factor (BDNF). BDNF supports brain plasticity and development, and lower levels are linked to anxiety, depression, and Alzheimer’s dementia.
One intriguing exploratory study, published in Oxidative Medicine and Cellular Longevity, found that 12 weeks of yoga was linked to slower cellular aging. Participants practiced 90 minutes of yoga — including physical postures, breathing, and meditation — five days a week. Yoga meaningfully lowered the stress hormone cortisol and boosted BDNF levels.
Additional studies have likewise shown that yoga reduces harmful pro-inflammatory markers in the blood while lifting BDNF levels by as much as threefold. As a result, many participants report less depression and anxiety, along with fewer physical symptoms. Consider yoga, meditation, or tai chi as ways to ease chronic stress — even a few minutes a day may make a difference. I’m Dr. Michael Hunter.
