How to deal with stress and overcome fatigue

Chronic stress can accelerate ageing, weaken the immune system, disrupt sleep and even shorten lifespan. Modern life exposes us to constant tension, but there are effective ways to regain balance. Here are expert-backed strategies to manage stress and improve your health.

  1. Stress shortens telomeres
    Telomeres are protective structures at the ends of chromosomes that naturally shorten with age. Prolonged stress speeds up this process, which may promote premature ageing and increase the risk of chronic disease.

  2. Hormones under stress

  • Cortisol: elevated levels can weaken immunity and disrupt sleep.

  • In men: testosterone may decrease, affecting wellbeing and libido.

  • In women: stress may hasten menopause and disrupt hormonal balance.

  1. Diet and stress
    High-sugar, ultra-processed, low-fibre diets increase inflammation. By contrast, a diet rich in healthy fats (olive oil, omega-3) and fibre (vegetables, whole grains) can help reduce tension and improve the stress response.

  2. Exercise as a natural antidepressant
    Regular physical activity reduces stress, balances hormones and strengthens the nervous system. Even a daily walk has a positive impact on wellbeing.

  3. Avoid toxic relationships
    Experts note that stress often stems from personal relationships. Managing emotions, avoiding negative environments and seeking social support are key to a more balanced life.

  4. Recovery is essential
    Sleeping 7–8 hours a day, practising meditation and breathing techniques, and setting aside time for yourself help lower cortisol and build mental resilience.

  5. Adaptogens: support from nature
    Plants such as ashwagandha may help the body adapt to stress, support hormonal balance and improve sleep quality. Their effects are strongest when combined with healthy habits.

  6. Nature’s calming effect
    Spending time in green spaces, reducing social-media exposure and disconnecting from constant stimuli foster mental and physical calm. Direct contact with nature is a simple, powerful way to restore energy.

  7. Living mindfully: the foundation of health
    Instead of quick fixes, choose sustainable changes. What you eat, where you live, how you rest and who you spend time with directly influence your health and longevity.

  8. Longevity without stress
    Studies of long-lived people show active lives with low stress, simple natural diets, strong relationships and adequate rest. Less stress contributes to a longer, healthier life.



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